4 Summertime Triggers and Their Migraine-Friendly Alternatives

By Sarah Hackley

2 min read

Summertime can be a nice time of year, but it also comes with some potential migraine triggers.

Trigger #1

Sunscreen is a major trigger for some migraineurs, and with the smells, the chemicals, and the accidental spray-in-your-face method of delivery, it’s easy to see why. Thankfully, there’s an alternative out there for whatever might be bothering you.

Is the scent triggering?

If you think it’s the smell, you may want to opt for something very simple (like a zinc oxide lotion) or a brand that tends to be less “smelly” than the others, such as Clinique or Bull Frog. Be cautious, though, of “unscented” sunscreens. They don’t add extra fragrance, but the basic chemicals included in the products can still have an intense smell. Try before you buy!

Are the chemicals triggering?

If the chemicals are triggering an attack, consider choosing a zinc oxide and titanium dioxide alternative or one of the newer “natural” sunscreens. Badger, Babyganics, Burt’s Bees, California Baby, Kiss My Face, Nature’s Gate, The Honest Company, and True Natural have some good options. Take a look at the Environmental Working Group’s Guide to Sunscreens for more.

Should you use sprays, lotions, or creams?

If you can’t stand the newer spray sunscreens, stick to the lotions and creams. If convenience is a factor, consider one of the cream roll-on sticks. They’re easy to smooth on, and they fit nicely in glove boxes, purses, and backpacks. Of course, the best sunscreen continues to be a long-sleeved, lightweight shirt; wide-brimmed hat; and sunglasses.

Trigger #2

Like sunscreen, bug sprays are often odor intense. The DEET in many of them can also trigger headaches. Choose a more migraine-friendly alternative by sticking to natural, fragrance-free varieties. Your local health food store should carry several different options. If you’re one of the lucky migraineurs who isn’t bothered by herbal scents (think peppermint, clove, citronella, and lavender), you can also make your own. Look online for recipes.

Trigger #3

Chlorine is the go-to sanitizer for most public and member-only pools, but the smell can be too much for some migraineurs (especially the day after cleaning). Outdoor swimming is still an option, but you’ll have to be creative. Many local, national, and state parks feature swimming holes, lakes, rivers, and creeks that are perfect for swimming. Running water keeps them clean – no chlorine is needed. Check online or at your local visitor’s center for ideas.

Trigger #4

Hot dogs are a summertime family food favorite, and they are likely to be on the menu at almost every outdoor gathering you attend this season. If nitrates and nitrites are triggers for you, consider bringing your own migraine-friendly dish to share. If hot dogs must be on the menu, check out Applegate Farm’s versions. They are free of chemical preservatives and added nitrites, which makes them significantly easier for some migraineurs to handle (myself included), but watch out! They spoil fast and must be refrigerated at all times prior to cooking. Uncured and organic turkey, chicken, pork, and/or beef versions are available.

How do you avoid summer migraine triggers?

With a little planning and research, you can avoid many of the most common summer migraine triggers.

What are your summertime migraine triggers? How do you navigate them?

This article represents the opinions, thoughts, and experiences of the author; none of this content has been paid for by any advertiser. The Migraine.com team does not recommend or endorse any products or treatments discussed herein. Learn more about how we maintain editorial integrity here.

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tomnash Member
Recently returned from beach with family. Had a spell days 3 and 4, and perhaps it was brought on by sunscreen? I’ve used it before but do not remember a spell thereafter. But something to watch and think about. Also, had hotdogs for two days in a row recently, and have had two several-day spells the last two weeks. Will hold off on dogs and will see if any connection in future....
jennofalltrades Member
Hot dogs and all cured meats have been an instantaneous trigger for me-it's the nitrates in them (This also means no ham, bacon, sausage, lunch meats/deli slices, pepperoni, pastrami, etc...It is why I am vegan today and will continue to be forever. There are vegan versions of all these things, but memory of their meat counterparts and what they did to me, I really have no desire to consume them...). I have known this since 1981 as a definite trigger (when I was diagnosed with severe hemiplegic migraines), and though I was getting them before, I didn't know what they were at the time (I was only 5 or 6 when I had my very first attack). Sulfites also trigger attacks for me too, so no red wine or red wine vinegar either. Strong scents can trigger migraines for me too, however these come on at a much slower rate than direct ingestion of preservatives like nitrites & sulfites. I had a coworker cleaning a space at work in the morning with straight bleach (completely undiluted...) and in the middle of the night after going to bed, I had an attack and had to call in sick the next day. Sunblocks and bug sprays haven't triggered an attack for me to my knowledge, but I always buy the more natural versions that typically are unscented (and vegan). Staying hydrated is a must-I found that I am more likely to have an attack if I am dehydrated. Weather seems to be a major trigger for me-specifically a sudden drop in barometric pressure. Though I have no control over the weather (short of moving into the BioDome), I have full control over everything else -I meditate regularly to keep stress levels down, I eat at regular times and don't include things like sulfites & nitrites or excessive sugar (some is ok-too much will trigger an attack, especially if nothing healthy had been consumed along with the sugar), get regular sleep, and avoiding strong smells as much as possible helps to reduce the likelihood of an attack. As I get older, I haven't had as many attacks and the severity has been reduced, but I still get them. The last one I had was on an airplane, 30 minutes before landing. At onset, I took 2 Ibuprofen, 2 acetominaphen, and 2 Excedrin for Migraine-It worked better than anything else I have tried in the past-I'm usually out for 24 hours or more, but got it down to less than 2 hours-I wasn't going to let an attack stop me from having fun on the first day of my vacation.
1. philstar22 Member
 <inline-mention username="jennofalltrades" user-id="3679302"/> I'm with you on cured meats. THey are an instant trigger for me, as are any fermented foods or alcohol.
kathrynfw Member
Lemonade! For those who cannot have citrus-I chop rhubarb up into small pieces and put it in a blender with water and then strain it and I add sweetener. It makes a nice mock lemonade. Also, I chop rhubarb up and put it into blueberry pie. It adds the tartness that is needed with lemon and it also requires Stretches the blueberry supply and you can hardly taste it. It just enhances the blueberry
1. kathrynfw Member
 <inline-mention username="solusumbra" user-id="3860427"/> I find that mailing rhubarb is a disaster! Lol This year I started doing it a little bit differently, so i'm happy to share my method period I chop up the rhubarb into a half inch 23 quarter inch long chunks and coat them organic cane sugar as if I were making a pie. I let it sit for about thirty minutes to let it start juicing out and then I put it in a ninja blender. The ninja blender is unique because it has several blades up the stem rather than one blade at the bottom.And I don't think it would work with a regular blender. (Juicing rhubarb in a regular juicer is terrifying, by the way, as the strings build up until they all fly off and kick the collection bin, right off of the machine with a bang!) I put it in the blender on high and pulse it until it's Liquefied, and then I strain it by pressing it into a wire strainer. The resulting juice is pretty concentrated, so it works really well too. Add to ice and blend lico margarita or add two water. This year I added it to fruit to make sorbey with my ice cream maker and it was absolutely delicious!
2. solusumbra Member
 <inline-mention username="kathrynfw" user-id="3784730"/> So how much rhubarb concentrate to how much water for the “lemonade”. Do you also add the liquid the rhubarb was sitting in or any other liquid to the blender?
janeth Member
The smell of some sun screens doesn't bother my migraines so much, but it sure does my allergies. Which if I get feeling cruddy enough from, probably will eventually lead to a migraine.
trudy-c Member
A better alternative to sunscreen is clothing that blocks UV rays and wear a good hat. Keep out of the sun as much as possible. Have a great summer! 😀
1. philstar22 Member
 <inline-mention username="trudy-c" user-id="3909964"/> Not sure if that works when swimming, though.
2. Rebecca C Moderator
 <inline-mention username="philstar22" user-id="8799358"/> My SIL wears a hat when swimming; it's snug and comfortable, waterproof, and best of all keeps the sun from damaging her skin (cancer patient who lost her hair). Thanks for sharing. Rebecca (team member)
timbanish Member
This article reminded me that sunscreen and bug sprays are two of my triggers. I've avoided using either for a long time because of that. Smells are a trigger that are hard to avoid, and you find yourself avoiding certain places or activities where you may encounter a trigger. 
1. Holly Harding Moderator & Contributor
 <inline-mention username="timbanish" user-id="3905326"/> With you on this, Tim. My cousin joined me for a walk recently and was kind enough to ask in advance if I minded if she sprayed herself down with bug spray before getting in my car to drive to the trail we were taking. I was so grateful she asked before doing so. I would've been punished by being in a small space with that smell and having it linger in my car for days afterward. And you're right- the smell trigger is one that people assume can be avoided- but in our world it's very hard, even if you live like a hermit. I stepped out of my home at the end of a long day laboring through a tough migraine to walk my dog at night just to be overtaken by a strong smell of smoke from my neighbor's firepit. It's inescapable! Warmly - Holly (team member)
philstar22 Member
For me basically anything with floral scents will trigger a migraine. I go for either unscented or fruit, mint, wood-based scents.
1. Holly Harding Moderator & Contributor
 <inline-mention username="philstar22" user-id="8799358"/> OOh- I'm with you on the floral scents! And somehow the world seems alive with preferring them. I also like wood-based scents. Thanks for sharing what works for you. Warmly - Holly (team member)
WeatherRadar Member
Hi, My name is Kelly, and now you all have met someone who can predict the weather with my migraine and cluster headaches.. It's NOT a myth. And just because you've never met anyone affected by the impending weather, heat, or cold does not make is a myth. They are the worst kind for me because there is nothing I can do to prevent them.
1. Tracy Hannigan, MOstMed, ACE-HC Moderator
 <inline-mention username="WeatherRadar" user-id="3787527"/> When I met my partner, I had never heard of weather being a migraine trigger! It really is! It was pretty much a sole trigger. He obviously cannot control the weather, but he has found that manual therapy on his neck has reduced this trigger for whatever reason. Do you have ways of helping yourself feel better (even when the weather turns?) - Tracy (Team member)