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Brain freeze and the winter blues: winter wellness tips for a healthy mind and brain

Some people with headaches or migraines notice their symptoms worsen during autumn and winter. Is it because everything just feels more intense when it’s cold and dark outside, or are there ‘real’ reasons and hard facts to explain it all? What does research reveal about the link between cold and headaches, and what’s the best way to deal with it?

 

‘Classic’ cold-stimulus headaches in wintry temperatures

It is a proven fact that cold temperatures can trigger their own kind of headache, which is similar in ways to a tension headache. But as well as that, cold can act as a trigger for migraine attacks.

Classic cold-stimulus headaches in winter typically happen when the unprotected head is exposed to icy winds or freezing temperatures. Research suggests that even relatively small temperature changes (between indoors and outdoors, for example) of less than 10 degrees Celsius can be enough to trigger headaches in sensitive individuals. The generally accepted theory is that the cold air cools the head, causing tension and cramping of the head muscles. The head muscles are barely protected beneath the thin scalp, which offers virtually no insulation against the cold.

 

Temperature-triggered migraines

Another factor is that sudden exposure to cold makes it harder for blood vessels near the surface to regulate blood flow properly. The rapid cooling of blood in these vessels creates significant stress for the body’s circulatory control systems. Stress of this kind always triggers defensive responses because it upsets the balance necessary to keep our bodies functioning properly. This is likely why sudden cold on the head can act as a trigger for migraine attacks: when the body and its regulatory systems are under stress, it creates the perfect conditions for a migraine attack.

It also explains why research studies have shown that the opposite – exposure to heat – commonly makes migraine attacks more frequent and severe. Extreme heat is an equally difficult challenge for our bodies, making it harder to regulate essential processes compared to ‘normal temperatures’.

 

Brain freeze: the cold-stimulus headache you can get any time of year

A unique type of cold-stimulus headache, familiar to many people regardless of whether they usually get headaches, is the phenomenon colloquially known as “brain freeze” or “ice cream headache”. This type of headache is set off by ingesting something unusually cold. Icy drinks and ice cream are typical triggers. The pain quality is typically described as throbbing or stabbing. The pain is sudden, intense and sharp, but goes away quickly.

There are two main but contradictory ideas about what causes this type of headache.

Hypothesis 1:

Certain receptors in the body detect extreme cold. When triggered (when you swallow icy-cold foods or drinks, for instance), these receptors send signals to the brain via the trigeminal nerve (the fifth cranial nerve). (A previous article describes the trigeminal nerve’s role in headaches in greater detail.)

The trigeminal nerve sends a cold signal to the brainstem. The blood vessels in the brain tighten in response, causing the pain we know as a brain freeze or ice-cream headache.

Hypothesis 2:

Icy foods and drinks create cold stimuli when they pass over the palate and throat, causing blood vessels in these areas to tighten rapidly. A natural protective reflex makes these vessels widen again to maintain the supply of blood to the brain. Blood flow to the brain increases. The theory is that this sudden increase in blood flow and pressure irritates the nerves, resulting in head pain.

 

Brain freeze depends on how fast you eat or drink

Researchers at a Canadian university investigated brain freeze in a very practical way, leaving aside theories about its cause. They focused on one question only: does how fast you eat ice cream affect whether or not you get a cold-stimulus headache? The researchers found that participants who ate 100 mL of ice cream in under five seconds were twice as likely to experience brain freeze than participants who took over 30 seconds. The fact that a large majority (80%) of the study participants were already familiar with the brain freeze phenomenon from personal experience before the study highlights how widespread it is.

 

Can brain freeze trigger a migraine?

Finding out which of the explanations is ultimately correct will likely require considerable further research. What is clear, however, is that a significant change in blood flow to or within the brain plays a role. As we’ve highlighted in many articles, processes that significantly disrupt the balance of bodily functions are always a potential trigger for people prone to migraines. Consuming ice cream, icy drinks, or eating ice cubes has been shown in multiple studies to increase the likelihood of migraine attacks.

 

How to prevent cold-stimulus headaches

Brain freeze is easily avoided by eating or drinking very cold items slowly and in small portions. This helps prevent the rapid cooling of your palate and mouth that causes this painful phenomenon, whatever the season or weather.

To avoid the ‘classic’ cold-stimulus headache caused by icy-cold air, keep your head warm with a cozy hat or hood. Headgear that covers your ears will keep all those sensitive areas well protected. Winter or summer, it’s important to avoid cold drafts if you can. These can cause muscle tension and cramps in the neck and head, potentially leading to headaches. In general, try to avoid extreme temperature changes around your head if you’re prone to headaches or migraines.

 

Fresh air helps combat the winter blues

Staying indoors all winter is not a good idea, however. Especially during the darker months, getting enough daylight and fresh air is crucial for both body and mind. Daylight is essential for your body to produce vitamin D, which is vital for a number of important bodily functions. In general, being active outdoors supports our well-being and helps balance our nervous system. Since stress and physical or mental tension are known triggers for both tension headaches and migraines, getting outside and moving can be an effective way to beat the winter blues. With the right clothing, a walk or exercise in the fresh air can be fun even if in the cold weather, and potentially prevent headaches and migraines.

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    Bonemazzi I, Pelizza MF, Berti G, Ancona C, Nosadini M, Sartori S, Toldo I. Cold-Stimulus Headache in Children and Adolescents. Life (Basel). 2023 Apr 9;13(4):973. doi: 10.3390/life13040973. PMID: 37109502; PMCID: PMC10144624.

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