Weekend headaches plague many Indians, but how seriously should you take them?

Are you one of the many who trade the hectic weekday grind for weekend relaxation, only to be met with a throbbing headache?

The dreaded “weekend headache” or “weekend migraine” are often triggered by changes in routine and stress levels between weekdays and weekends — when the pressure valve finally releases, resulting in the so-called let-down effect.

Why weekends hit back

The primary trigger for a let-down or weekend migraine is a sudden decrease in stress levels. This might sound counterintuitive, but your body reacts to the drastic shift from high tension to relaxation. During stressful periods, your body releases cortisol, a hormone that helps manage stress and reduce pain. But when the weekend arrives and the pace slows down, cortisol levels dip, leaving our heads vulnerable to the migraine attack.

Other common triggers include:

Anxiety: High anxiety levels can increase the risk of frequent headache episodes.

Changes in sleep patterns: Both lack of sleep and excessive sleep can trigger headaches.

Dietary factors: Consuming inflammatory seed oils like vegetable or canola oil can increase omega-6 levels, raising migraine risk. Low protein and omega-3 fat intake, as well as high carbohydrate and sugar consumption, are also linked to increased migraine episodes. Caffeine withdrawal can also trigger a let-down migraine.

Specific foods: Foods rich in tyramine (e.g., cheese, kimchi, lemon, tofu, pickled beets), beta-phenylethylamine (e.g., chocolates, cocoa beans, eggs, natto, beans, herbs), and nitrates (e.g., leafy greens, processed meats) have been linked to migraines.

India as the headache hotspot

A study on global migraine incidence overview trends from 1990 to 2019 revealed that India had the highest number of headache instances recorded in adults between the ages of 22 and 45 worldwide. Sadly, the pandemic, which came in 2020, likely only worsened the situation.

According to the Saridon Headache Report from 2023, the COVID-19 pandemic has significantly impacted stress levels. The report indicates that 1 in 3 people felt their stress levels increased post-pandemic, with 93% of individuals recognizing that increased stress levels affect the frequency and severity of their headaches. In fact, Mumbai emerged as the headache capital, with over 90% of residents reporting headaches.

While not restricted to just the weekends, some research suggests that children are also increasingly suffering from similar headaches. In 2019, researchers reported that about 58.4% of school-going children are the victims of migraine, tension-type headaches, chronic daily headache, cluster headache, etc.

When to seek help

Popping a pill is usually our quick-fix for such headaches. And while occasional weekend migraines might be manageable, and not entirely worth a trip to the doctor’s, it is essential to watch for warning signs. Consult your primary healthcare provider if:

• Your migraines become more frequent or severe.
• Over-the-counter pain relievers lose their effectiveness.
• You experience new or unusual symptoms.

Remember, understanding your triggers and making lifestyle adjustments can significantly reduce the frequency and severity of weekend migraines. With proper management, you can reclaim your weekends and enjoy the relaxation you deserve.