Does this sound familiar? As soon as the temperature drops in November or December, your head starts to throb. You aren't imagining it, and you certainly aren't alone. A 2025 study by the NIH indicates a high prevalence rate of 25% in India, substantially higher than the global prevalence of 14.7%. This translates to an estimated 213 million annual cases. With so many people suffering, it is clear that winter is a difficult season for migraine sufferers. While the season brings cozy sweaters and hot coffee, the environmental changes can be physically painful.
Whether it's extreme cold, dry, wet/stormy weather etc., your body uses its energy to compensate for the change. Many people feel this change in a headache. If you are suffering from migraines more in winter, this article discusses possible explanations of winter weather headaches and how to fix them easily.
Key Takeaways: Managing Winter Migraines
1.Changes in Barometric Pressure
The change in atmospheric pressure is the most scientific explanation for winter headaches. (The atmospheric pressure usually decreases during the winter). Atmospheric pressure is created by the weight of the atmosphere (air) pressing down on the Earth's surface. During the winter months, most days are filled with changing weather conditions such as clouds, storms or sunshine. The pressure in the air is constantly changing; therefore, there is a difference in pressure between the air inside your body and outside your body.
You have air pockets in both your ears and in the sinus cavities of your head. As the pressure outside your body decreases, the pressure inside your body becomes greater than that outside your body. This causes air in these air pockets to want to expand to equal itself with the surrounding environment. As the air expands, it applies pressure on the surrounding sensitive tissue and nerves located in the head, which is one of the primary Winter Migraine Triggers.
2.Winter Dehydration (Vasoconstriction)
During winter, people are less aware of the effects of dehydration on their own bodies, because of the lack of stimulation from the body’s thirst response. Unlike in the summer when perspiration signals the body to drink water, dehydration in winter is much more subtle. Cold weather dries out the skin by sucking moisture out of the skin, and the HVAC systems used to keep homes and offices warm remove the additional fluids from the body.
Dehydration affects blood volume and viscosity. This in turn causes the blood vessels in the brain (vasoconstriction) to narrow in order to keep blood pressure within normal limits. In addition, as these changes happen in the brain, the brain may pull back slightly from the skull, activating the pain receptors we have in the brain. As a result, a dull, throbbing headache will occur as a result of dehydration.
3.Extreme Temperature Fluctuations
Rapidly changing your body temperature due to rapid environmental changes can strain vascular systems. When you step outside into the cold (5ºC) from a warm room (25ºC), your blood vessels react instantly to these changes as they constrict in the cold to help maintain core body temperature, and then dilate in the heat to help cool the body down.
When blood vessels expand and contract at such a rapid pace, there is a significant amount of blood flow to the brain which often results in a "brain freeze." Another reaction to the cold, which results in the hunching up of the shoulders and shivering, tightens the neck and jaw muscles resulting in tension in the neck and jaw that can also move upward toward the head and cause tension headaches.
4.Vitamin D Deficiency and Serotonin Levels
Reduced daylight hours in winter have a direct chemical impact on brain function. Sunlight exposure is the primary driver for the production of Serotonin, a neurotransmitter that regulates mood and pain perception. Lower levels of sunlight result in lower Serotonin levels, which can significantly lower an individual's pain threshold, making them more susceptible to headaches.
Simultaneously, sunlight is the main source of Vitamin D. Clinical studies have shown a strong correlation between Vitamin D deficiency and frequent migraines. Since skin exposure to the sun is minimal in winter, this deficiency exacerbates the frequency of attacks. Engaging in 15 minutes of morning sun exposure or consuming Vitamin D-rich foods like eggs and fatty fish can help regulate these neurochemicals.
5.Dietary Triggers and Tyramine
The winter diet may contrast greatly with the summer diet because of increased comfort food consumption and a greater tendency for comfort food consumption to include foods that trigger migraines. Holiday meals contain many items that can be considered comfort foods and are high in tyramine content, such as aged cheese, cured meats, and fermented foods, all of which are migraine triggers for most people because of their role in vascular dilation. In addition to comfort food, many winter meals consist of rich, hearty soups and gravies that contain large amounts of sodium or MSG (monosodium glutamate) and can lead to headaches due to dehydration caused by excess sodium or headaches caused by MSG.
6.Viral Congestion and Sinusitis
Lastly, the winter months are the height of a viral infection, such as the flu, the cold, and RSV. These illnesses can also inflame the nasal passages as well as block the sinus cavities, which are located behind the nose and eyes. Because of the obstruction caused by the build-up of inflammation, mucus cannot drain properly from the sinus cavities, resulting in an increase in mucus build-up, which also increases the pressure and causes a sinus headache to occur.
In migraine sufferers, this inflammation of the sinuses may serve as an aggravator of the migraine condition by irritation of the trigeminal nerve. As the symptoms of both conditions can be similar (especially with the presence of excessive pressure in the face), it may be difficult to differentiate between the two headaches.
Don’t Let Winter Pain Hold You Back
If you are struggling with persistent winter headaches or worsening migraines, the Department of Neurology at Sir Ganga Ram Hospital (SGRH) is here to help. Our experts specialize in identifying environmental triggers and creating personalized management plans to help you enjoy the season pain-free.
Take the first step toward relief today. Book an Appointment with an SGRH today.
Frequently Asked Questions (FAQs)
1.Why do I get headaches when sleeping with a heater?
Sleeping with a heater significantly lowers the humidity in the room. Breathing dry air all night dehydrates the body and dries out nasal mucous membranes, often leading to a "morning headache" upon waking.
2.Does cold air trigger migraines?
Yes. Cold air can trigger migraines by stimulating the trigeminal nerve inside the nose and causing rapid constriction of blood vessels in the brain, similar to the mechanism of a "brain freeze."
3.Is heat or ice better for a winter headache?
Ice is generally better for migraines, even in winter. An ice pack applied to the head or neck helps numb the pain and constrict swollen blood vessels. However, ensure the rest of your body is kept warm with blankets to avoid shivering.
4.When should I see a neurologist for winter headaches?
Consult a doctor if headaches become sudden and severe (thunderclap headache), are accompanied by a fever or stiff neck, or if the frequency increases significantly enough to interfere with daily activities.
