Get Headaches? Smart Ways to Deal

Sometimes you know exactly what's causing that pounding in your skull - like a too-loud TV or that jackhammer outside your office. Other times, you're blindsided. Was it something you ate? Too little sleep? A change in the weather?

The answer could be any of the above. Headaches - whether debilitating migraines or less-painful-but-still-annoying tension headaches - are often set off or made worse by a key trigger, says Brian Grosberg, MD, director of the Inpatient Headache Program at Montefiore Headache Center in New York City.

Here, the seven most common pain provokers, and how to head off the hurt. (See your doctor if these DIY fixes don't do the trick; for those plagued by headaches, prescription meds may help.)

Health.com: The Top Migraine Triggers

You're Stressed

Stress accounts for 80 percent of all migraines, according to a study in the journal "Cephalalgia." That's because it causes fluctuations in cortisol and adrenaline - the fight-or-flight hormones - which can lead to pain and nausea, says Sheena K. Aurora, MD, medical director of the Headache Center at Swedish Medical Center in Seattle.

Stress can also make you clench your jaw and neck muscles, causing neck pain that, in turn, can set off tension headaches.

Trigger Tamer: Meditation, deep breathing, yoga, and massage can help. Or consider a mind-body technique called biofeedback - get more information from the Association for Psychophysiology and Biofeedback (aapb.org).

Health.com: The Top Migraine Triggers

You're Hormonal

The dip in estrogen that occurs just before your period can lead to migraines. Similar hormonal fluctuations can also trigger headaches during pregnancy, perimenopause, and menopause.

Trigger Tamer: Take an over-the-counter nonsteroidal anti-inflammatory drug (NSAID) like naproxen or ibuprofen two days before you expect your period, when the headache is likely to happen. If you're experiencing headaches during pregnancy, ask your doctor to recommend a pain-relief plan.

Health.com: The Top Migraine Triggers

The Weather's Changing

Migraine sufferers may be more likely to be hit when temperatures are high, according to a study in the journal "Neurology." Shifts in barometric pressure (the density of the air in the atmosphere) may lead to sinus headaches, too.

Trigger Tamer: Do your best to avoid headache triggers on hot days - and keep an NSAID on hand, just in case.

Health.com: The Top Migraine Triggers

You Didn't Sleep Well

Insomnia is associated with low levels of the hormone serotonin. That causes blood vessels in the brain to dilate and activate the trigeminal nerve - the main nerve involved in migraines, Dr. Grosberg says - leading to inflammation and the release of pain-causing chemicals.

Trigger Tamer: Go to bed and get up at the same time every day (even on weekends!), cut down on caffeine, and exercise regularly.

Health.com: The Top Migraine Triggers

You Sniffed Bad Cologne

"The trigeminal nerve has projections in the lining of the nose," Dr. Grosberg explains. When you detect a noxious smell, the nerve can release substances involved in producing headaches.

Trigger Tamer: Avoid using perfume or scented cleaning products, soaps, or candles - and steer clear of stores that reek of them.

Health.com: The Top Migraine Triggers

You're Blinded by the Light

Bright light - from fluorescent bulbs, computer glare, or even the sun - can set off that pesky trigeminal nerve.

Trigger Tamer: If possible, switch from fluorescent lights to softer incandescent bulbs, Dr. Grosberg says. Place a nonglare screen over your computer, and try to cut back your usage. If you're working on a computer in a room with fluorescent bulbs and white walls, hang pictures up on the walls to absorb excess light, advises Paul-Henri Cesar, MD, director of headache medicine at Columbia University.

Health.com: The Top Migraine Triggers

You're Eating the Wrong Things, or Not Eating Enough

The most likely offenders: Foods that contain the amino acid tyramine (like red wine and aged cheeses), nitrates (hot dogs, deli cold cuts, and other processed meats), or the amino acid phenylalanine (chocolate).

All three substances cause blood vessels to constrict and then expand, causing migraines. Skipping meals triggers them, too, because the brain is hypersensitive to fluctuations in blood sugar, Dr. Aurora says.

Trigger Tamer: Eat on a regular schedule, and make sure those meals include high-protein foods to help keep you satiated and maintain your blood sugar levels. Drink plenty of water, too. It's also crucial to figure out which, if any, foods bother you, and ban them from your diet.

Health.com: The Top Migraine Triggers