妮芙露 – 健康，美麗，財富。。。

Tips for Avoiding Migraine Triggers

Reviewed by Brunilda Nazario, MD, May 2006

生活上有很多小細節都有可能引發偏頭痛，可能是紅酒，缺乏咖啡因，情緒緊張，或不正常用餐。

為了有效控制偏頭痛的發生，你ㄧ定要掌握平時引發偏頭痛的模式，第一步追蹤的方式就是建議寫頭痛日記。紀錄頭痛前做的事情，什麼時候，吃了什麼，做了什麼，睡了多少，有無任何壓力或重要的事情發生。

Many everyday things can trigger a migraine. Depending on your sensitivity, it might be red wine, caffeine withdrawal, emotional stress, or skipped meals.

To take control of migraines, you must understand your migraine pattern. The first step is tracking your migraines by using a headache diary. Make notes of activities before – or when – a migraine occurred. What were you eating? What were you doing? How much sleep did you get the night before? Did anything stressful or important happen that day?

Many people are sensitive to the same things, shown in the lists below.

Common Migraine Triggers: (常見的偏頭痛影發因素)

• Emotional stress 緊張、壓力
• Menstrual periods 經期
• Changes in normal sleep pattern 改變睡眠習慣
• Extreme fatigue 過度疲勞
• Specific foods and beverages 某種飲料或飲食
• Excess caffeine intake or withdrawal 咖啡因攝取過量或不足
• Skipping meals; fasting 掠過正餐 節食
• Changing weather conditions 氣候改變
• Exercise 運動
• Smoking 抽菸
• Bright and flickering lights (刺眼的)亮光 閃光
• Odors 臭味

Foods Additives and Chemicals That Can Trigger Migraines: 食品添加物和化學物質會引起偏頭痛

Natural chemicals in foods, food additives, and beverages can also trigger migraines.These include 包含:

• Tyramine酪胺酸, a substance found naturally in aged cheeses, and also found in red wine, alcoholic drinks, and some processed meats. 在老起司、紅酒、酒精飲料、臘肉類食品常被發現。
• Food additives/preservatives like nitrates and nitrites found in hot dogs, ham, sausage, and other processed or cured meats.食品添加物或防腐劑如熱狗、火腿、香腸或其他燻肉類裡有的的硝酸鹽
• Monosodium glutamate (MSG) in Chinese food 中國料理含的味精.
• Alcohol酒精 — specifically the impurities in alcohol or by-products your body produces as it metabolizes alcohol. 特別是酒內的雜質 或是 身體為了代謝酒精產生的副產品

Other Common Food or Beverage Triggers:其他常見會引發的食物飲料還有

• Aged cheeses老起司: blue cheese, mozzarella, feta, cheddar, parmesan
• Alcohol酒精: red wine, beer, whiskey, champagne 紅酒、啤酒、威士忌、香檳
• Caffeine咖啡因: coffee, chocolate, tea, colas, sodas 咖啡、巧克力、茶、可樂、汽水
• Pepperoni, hot dogs, luncheon meats 臘肉、熱狗、便當肉
• Bread and other baked goods 麵包、其他烤製品
• Dried fruits 乾燥食品
• Smoked or dried fish 煙燻 或 烤魚
• Potato chips 洋芋片
• Pizza, peanuts, chicken livers, and other specific foods 比薩、花生、雞肝 或其他特定的食物
• 看起來是不是很多都有可能 因個人體質不同 每個人對食物的反應不一

To Avoid Your Triggers:避免引發因素

• Watch what you eat and drink. 注意你的飲食 If you get a headache, write down any food or drink you had before getting it. If you see a pattern over time, eliminate that item! 如果頭痛了 寫下自己頭痛前吃了什麼 久了可以歸納出容易引發的食物飲料
• Eat regularly 正常飲食. Skipping meals can trigger migraines in some people. 略過正餐容易引發偏頭痛
• Curb the caffeine 控制咖啡因. Excess caffeine (in any food or drink) can cause migraines. But be careful: Cutting back abruptly also causes migraines. 過多咖啡因(各種食物飲料內)都可能引發偏頭痛。但要小心，突然斷掉咖啡因也會引發偏頭痛。
• Be careful with exercise注意運動. Although doctors advise getting regular exercise to stay healthy, exercise can trigger headaches. You may need to take an anti-inflammatory drug to prevent exercise migraines. 雖然醫生建議運動保持健康，但是運度也可能引發偏頭痛。因為運動時，你的頭、頸需要更多血液循環。(偏頭痛容易遺傳)
• Get regular sleep正常睡眠. Changes in your normal sleep habits can cause migraines. Being overly tired can also trigger migraines.當改變睡眠習慣時容易有偏頭痛，過度疲勞也會引發偏頭痛的發生。
• Learn to cope with stress學習妥善處理壓力. Emotional upsets and stressful events are common migraine triggers. Anxiety, worry, fatigue, and excitement can intensify a migraine’s severity. Learn to cope with stress better – through counseling, biofeedback, relaxation training, and possibly taking an antidepressant. 情緒激動或壓力是常見的偏頭痛因子。焦躁、擔心、過度操勞或刺激可能會加重偏頭痛的嚴重性。學習妥善處理壓力-尋求顧問，生物反饋療法，放鬆課程，或者紓壓劑

If you have questions about these triggers, talk to your doctor. By taking steps to avoid your migraine triggers, you can take control of your headaches — and your life. 如果你有任何這方面的疑問，像你的醫師詢問。能避免偏頭痛引發因子，你就能慢慢地控制頭痛的發生，進而你的人生。

SOURCES: WebMD Medical Reference provided in collaboration with The Cleveland Clinic: "Migraines." WebMD Medical Reference provided in collaboration with The Cleveland Clinic: "Migraine Headache Diary." WebMD Medical Reference provided in collaboration with The Cleveland Clinic: "Migraines: Specific Foods." WebMD Medical Reference provided in collaboration with The Cleveland Clinic: "Migraines: Exercise." WebMD Medical Reference provided in collaboration with The Cleveland Clinic: "Migraines: Stress." Medicinenet.com: "Migraine Headache."

http://www.webmd.com/content/article/121/114408.htm