During the weekend, a change takes place in our rhythms of life. A change that, in some people, can trigger a migraine. How to prevent these crises? Dr. Solène de Gaalon, neurologist, lists the main risk factors of weekend migraines and ways to limit them.
Risk factor #1: a sudden release of stress
Between deadlines to meet or meetings to prepare for, the work week can quickly become stressful. The weekend is then a real time to decompress, except when a migraine occurs. “Some experience it at the peak of stress while others will experience it at the moment of release. This is the famous weekend migraine », Explains the neurologist.
The parade: relaxation practices, such as mindfulness meditation or the sophrologyhelp control stress. Breathing exercises, such as cardiac coherencecan also be beneficial. This technique consists of taking a deep inspiration followed by a prolonged exhalation, for 5 minutes, 3 times a day. There are many mobile applications dedicated to cardiac coherence (CardioZen or Respira). The objective is to limit stress peaks during the weekin order to reduce the risk of migraines linked to weekend relaxation.
Risk factor #2: changes in sleep/wake rhythm
During the week, we generally go to bed and wake up regularly, in order to be in good shape at work. On the other hand, we can take advantage of the weekend to do a sleep inor on the contrary shorter nights. These variations in the sleep/wake rhythm increase the risk of migraine attacks.
The parade : if you are sensitive to it, it is essential to respect your sleep needsand keep the same rhythm between the week and the weekend, by setting an alarm during the days of rest.
Risk factor #3: suddenly stopping coffee
Besides sleep and stress, other weekend habits can trigger migraines, like coffee. A true ally at work, caffeine stimulates energy and concentration. On the other hand, this molecule has a complex relationship with migraine. ” A black coffee can partially relieve a migraine attack. On the other hand, the chronic overconsumption can aggravate and promote it. In addition, abruptly stopping caffeine on the weekend has the same effects as withdrawal. A rebound migraine can occur due to stopping caffeine,” specifies the specialist.
The parade : on weekends, keep your caffeine intake similar to that of the week. On both work and rest days, it is recommended to have reasonable coffee consumptionor three to four cups daily maximum.
Risk factor #4: meals that are too rich at odd times
Brunch, meal with friends or family, aperitif… the weekend is often an opportunity to treat yourself! Although the mechanisms are still unknown, heavy, high-fat meals as well as the fact of eat at irregular times influence the onset of migraine.
The parade : respect your meal rhythms and limit excesses. We can then eat at the same times as during the week and favor balanced mealsproviding fiber, proteins and good fats (oily fish, vegetable oils, oilseeds).
Risk factor #5: excess alcohol
Apart from richer meals, it also happens that you pay less attention to your alcohol consumption during the weekend. However, alcohol causes blood vessels in the brain to widen, which can trigger or worsen a migraine in sensitive people. Additionally, alcohol increases water loss by increasing urine production. Dehydration then increases the risk of migraine.
The parade : better limit your alcohol consumption to around one to two drinksand ensure good hydration, by drinking at least one and a half liters of water per day.
Risk factor #6: unusual or excessive physical activity
The weekend is often the ideal time to schedule your sports session. The problem? A migraine can result from occasional intense physical exertion. “At the end of a sports session, we secrete endorphinspleasure neurotransmitters, but also inflammatory molecules which can contribute to the occurrence of migraine attacks,” says Dr. de Gaalon.
The parade : beginners will have to gradually increase the intensity of the exercise. For those with migraines after sport, they will need to hydrate well before, during and after exercise. Physical activity, particularly endurance exercises, nevertheless remains beneficial and is an integral part of migraine management, provided it is regular and moderate.
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Interview with Dr. Solène de Gaalon is a neurologist at Nantes University Hospital, member of the French Society for the Study of Migraines and Headaches (SFEMC).
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