I have been a migraine sufferer for most of my life. Migraines often disrupt my regular life, but there is nothing worse than having a migraine on a long distance trip. The first time I had a migraine during an overseas flight was when I was 9 years old. To this day, I still remember the horrible migraine and how it disrupted the first two days of our family’s dream vacation in Greece.
Over the years, I have had mixed results with migraines, especially while traveling for my meeting planner/travel job. After winding up, yet again, in the hospital due to a serious migraine, my family told me that I needed to find a remedy to this problem. After many discussions with my general physician and consulting with the Mayo Clinic website, I experimented with different suggestions and devised a successful plan.
These are my ten tips:
Sleep schedule: Keeping the same sleep schedule is my number one key to avoiding migraines. I found that adjusting my sleep schedule a few weeks before departure, did the trick! About 3 weeks before traveling, I always start the process. For example, if I am headed to Europe, I plan for the 7-hour adjustment by going to bed fifteen minutes earlier and again, getting up in the morning fifteen minutes earlier. By the day of my departing flight, I will have gone to bed at 8pm the night before and up around 3am. If I have an unavoidable late night in the midst of this time transition process, I will take a 1-2 hour afternoon nap. Most times, I arrive to my destination feeling great and ready to enjoy the sites!
Plan well: Although flight schedules often change, planning to have ample connecting time helps me avoid stressful situations that lead to migraines. In the past, I have run through the Amsterdam airport, with my name mispronounced over the loudspeaker, more often than I care to experience. When choosing connecting flights, I choose longer connection times and just hang out at the airport a bit longer. Also, 20 years of airline experience has taught me that the best flight to take is an early morning flight. The odds of cancelation are less, than an afternoon or evening flight. I have always believed that relaxing by the gate is much less stressful and better for my head than missed flights and weather delays. I always choose the early flight.
Wear layers: I find that preventing migraines is all about balance-and this includes body temperature. I wear layers that include a tank top, cotton sweater, jeans or skirt and comfortable shoes. This way, I can take off my sweater if the plane or the destination is too warm. If I wear sandals on the flight, I also tuck a pair of socks into my bag, and keep my feet comfortable during the flight . By avoiding excessive overheating, I avoid fueling a small migraine.
The black bag: Years ago, I picked up a black open tote that I put my iPad, purse and all of the essential gear I need for migraine prevention. This is especially helpful as when I have a migraine, I am very foggy. This makes it very convenient to find relief. My current bag includes eyeshades and/or sunglasses to avoid glaring light, ear plugs or headphones and an iPod with calm, soothing music, to avoid loud noises and to settle my mind and a wash cloth or hot water bottle to fill with cold water to put behind my head if I feel overheated by a migraine. I will throw in a pair of socks, some snacks, a few beverages and put this bag under the seat in front of me. This way, I can pull out the items as needed, even if we are still required to sit in our seats. A 45-minute flight delay can make the difference in a migraine-free flight. Having the gear nearby is necessary.
Polar fleece blanket: For me, smells are notorious for triggering migraines. Over the years, I have inevitably found myself sitting next to someone with smokey clothing, wearing heavy cologne or with serious body odor. Having a soft and odor-free pashmina, scarf or blanket has been a lifesaver.
Neck pillow: I am still on the fence about the neck pillow. Some airline seats are just not that comfortable and adding a neck pillow can propel my body into an awkward position. Sometimes I will take the airline pillow and slip it behind my back and then use the neck pillow and it all feels just perfect. Finding a comfortable neck position for a long-distance flight always pays off.
Medications: I always bring enough medication as if I had a migraine on each day of my trip. Odds are, I will not use even half of this medication, but I have gone on trips when I have not brought enough. There is nothing worse than going to a foreign pharmacy, trying to find something that will work for a serious migraine. This has happened to me. Also, I have gone a period of time without a migraine and chose not to bring anything for a trip and I inevitably have to scramble to find something that may work. I always recommend keeping the prescription medications in their own bottles-particularly if this includes a narcotic-and I have them on me at all times. A few years ago, on a trip to Rapid City, I left my bottles in my makeup bag, in our hotel room, and they were all stolen. Now, I bring everything along. Also, I always bring an anti-nausea drug along.
Beverages: My doctor told me that keeping hydrated can help prevent migraines, and after keeping a journal, I found that when I did get a migraine, I didn’t drink enough water the day before. Starting with the day before departure, I drink as much water as possible. When I get to the gate area, I buy two large bottles of water and sip a bit and once the plane is in the air, I drink more. I also buy a cola or other caffeinated beverage. I find that the caffeine is very helpful in slowing down an impending migraine. What I never drink is an alcoholic beverage. To me, it is not worth the risk of getting a migraine. I will accept the small bottle of wine at dinner service, tuck it into my bag and save it for a picnic lunch in my destination!
Food: Nowadays, food service on planes is often sporadic, at best. I always pick up a healthy turkey sandwich before I fly out and have something healthy to eat. Often, I fly out at 9am and often 7 hours have passed, by the time I have connected to my international flight and am served dinner. Having food to munch on also helps prevent migraines. I find that eating something with protein really helps me feel better and resolves the early signs of a migraine. On the other hand, I avoid all chocolate. Chocolate is one of my triggers and I do not touch it before or during a flight. I will indulge a day or so after I have reached my destination.
Diary: On my iPad, I use the Notes app to keep a diary of my sleep schedule, how I feel, what and how much I drank and or anything that may help me tweak my migraine prevention plan. This is essential to making adjustments for my next trip.
