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Migraine is a neurological disorder that causes recurrent, severe headaches along with other symptoms like nausea, dizziness, and sensitivity to light or sound. It is not just a headache—it is a disabling condition that affects millions of people worldwide, including many in Africa, where it is often misunderstood and undiagnosed.
According to diagnostic criteria established by the International Headache Society, to be diagnosed with migraine disease, patients must have had at least 5 headache attacks that lasted 4 - 72 hours and the attacks must have had at least 2 of the following characteristics:
In addition, during the headache the patient must have had at least 1 of the following:
Migraines can feel unpredictable, but did you know that certain things in your environment, diet, and lifestyle could be triggering your attacks? Many people across Africa suffer from migraines without realizing what’s causing them. Understanding your triggers is the first step toward managing your migraines and reducing their frequency.
Let’s take a closer look at common migraine triggers, including some that are unique to life in Africa:
Have you ever noticed that you get a migraine after spending too much time in the sun? High temperatures and direct sunlight can be powerful triggers. You may be at higher risk if you work outdoors or live in a hot region.
How to manage:
Do you feel a headache coming on when you’re in heavy traffic, near smoke from cooking fires, or exposed to strong chemical smells? Air pollution is a common but overlooked migraine trigger.
How to manage:
Have you ever had a migraine just before a storm, during the harmattan season, or when the humidity suddenly changes? Many people notice migraines when the weather shifts because changes in air pressure can trigger attacks.
How to manage:
Do certain meals leave you with a headache? For some individuals with migraine, avoiding specific foods can be an effective treatment. To qualify as a migraine trigger, a food must consistently provoke migraine-related symptoms within 24 hours of consumption and do so more than half the times it is eaten
Some African foods contain compounds like tyramine, nitrates, and Monosodium glutamate (MSG) that can trigger migraines in sensitive people.
Fermented foods: Ogiri, iru (locust beans), dawadawa, kenkey, burukutu (fermented millet beer)
Processed & smoked meats – Suya, kilishi, canned fish, stockfish)
Spicy & salty foods - Pepper soup, bouillon cubes, heavily seasoned dishes.
Caffeine: Coffee, chocolate, tea, cola drinks, carob and licorice. This is a controversial trigger. Caffeine can be a trigger in some people with migraine and a relief for others. See additional information on caffeine below.
Phenylalanine: Containing foods and beverages. Nuts, including peanut butter, All seeds, Some fruits, like avocado, red plums, papayas, and citrus, Dried fruits, such as raisins, dates, apricots, canned figs, Onions, Dairy products, eggs, Wheat, freshly baked yeast products, sourdough bread, All artificial sweeteners, including diet sodas (aspartame– NutraSweet), Mustard, ketchup, chili peppers and mayonnaise.
Many factors in our daily lives, both within our personal lifestyle and professional work environment, can act as triggers. These triggers can be diverse and often interconnected, impacting our well-being in various ways. Understanding these potential triggers is the first step towards managing and mitigating their effects.
Are you getting enough sleep? Not sleeping well or sleeping too much can both trigger migraines. In cities with long commutes and stressful jobs, many people don’t get the rest their body needs.
How to manage:
Do you spend hours on your phone, computer, or watching TV? Staring at screens for too long can lead to eye strain, which can trigger migraines.
How to manage:
Do you notice migraines after a long, stressful day at work or school? Stress is a major migraine trigger. Financial pressures, work demands, and life challenges can make migraines worse.
How to manage:
Caffeine is widely consumed across Africa. It is found naturally in coffee, tea, kola nuts, and cocoa, all of which play a significant role in traditional diets, cultural practices, and social life. From the strong Ethiopian coffee ceremonies to the widespread use of Kenyan chai, Nigerian kola nuts, and Moroccan mint tea, caffeine is deeply embedded in African traditions
Caffeine is known to increase alertness, reduce fatigue, and even relieve pain, which is why many people use it to boost energy levels for long workdays, night shifts, or studies. However, when it comes to migraine, caffeine has both positive and negative effects.
Caffeine can act as a mild pain reliever, similar to paracetamol (acetaminophen), and it even helps the body absorb headache medications faster. Many people with migraines report that a strong cup of coffee or tea can sometimes stop an attack in its early stages. Positive effects of caffeine for migraine sufferers include: enhancing the effectiveness of pain medications, helping relieve mild headaches when consumed occasionally, and speeding up the absorption of headache medications, leading to faster relief.
While occasional caffeine consumption can be helpful, too much caffeine can trigger or worsen migraines. Overconsumption of caffeine can lead to: Anxiety, restlessness, and heart palpitations, Sleep disturbances, which are a major migraine trigger, stomach pain or digestive issues, caffeine withdrawal headaches when caffeine intake is suddenly reduced.
In Africa, caffeine dependency is often overlooked because it is consumed naturally in daily life—through multiple cups of tea, coffee, energy drinks, and even traditional stimulants like kola nuts.
If you consume caffeine daily, your brain adjusts to its presence. Over time, you may need higher amounts to achieve the same effects. Suddenly stopping caffeine can lead to withdrawal symptoms, including:
Many people mistakenly believe that drinking more coffee or tea will fix their headache, when in reality, it may be a caffeine withdrawal headache.
Limit caffeine intake to no more than 1-2 cups per day
Use caffeine only when needed (e.g for occassional migraine relief, not daily use
Stay hydrated—dehydration combined with caffeine can worsen migraines.
Get enough sleep—don’t rely on caffeine to stay awake if you are sleep-deprived.
Don’t consume caffeine daily if you get frequent migraines—this increases your risk of dependence.
Don’t suddenly stop caffeine—reduce it gradually over several days to avoid withdrawal headaches.
Don’t rely on caffeine for energy—if you feel fatigued, focus on improving sleep and diet instead.
Migraine is a complex neurological condition that affects millions of people worldwide. While headache, light or noise sensitivity, and nausea or vomiting are its hallmark symptoms, migraine can trigger a wide range of symptoms that impact different parts of the body. Understanding these symptoms can help individuals and healthcare professionals recognize migraine and seek appropriate management.
Take the Quiz to Find Out!
Question 1 of 3
Has a headache limited your activities for a day or more in the last three months?