How to use the Migraine Trigger Tracker Worksheet
Migraines are set in motion in response to dietary and lifestyle factors. While the genes we
inherit may render us more prone to experiencing migraines, it is our environment that ultimately
triggers them. Understanding the role of diet and lifestyle then presents a great opportunity for
taking control over our migraines, if we can figure what those diet and lifestyle factors are.
Figuring those factors out, however, can be challenging, and many migraine sufferers, despite
their best efforts, end up giving up in frustration. In large part, this is because migraines are
almost never triggered by any one thing, but rather are the end result of many different factors
that add together. This may even present the illusion that migraines occur for no reason at all,
leading to feelings of helplessness and loss of control.
This trigger tracker worksheet is here to help. Each time you experience a migraine, answer the
yes and no questions on the following page on the trigger tracker worksheet. Remember to
record the date on the top of each column. Over time, you will likely start to see certain triggers
that are common to many of your headaches. By then minimizing or eliminating your exposure to
them, you can significantly reduce the risk of future migraines.
by Josh Turknett, MD
author of The Migraine Miracle
Questions for the Trigger Tracker Worksheet
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Mark an x in the corresponding row on the Trigger Tracker Worksheet for each item for each yes
answer to the questions below.
1. Stress - Have you been especially stressed out over the past day or two?
2. Sleep - Has there been any recent change in your sleep habits (less sleep than usual,
more sleep than usual, going to sleep at a different time, etc.)?
3. Rebound - Have you taken any medication to relieve a headache within the past 48
hours?
4. Odor - Have you been exposed to any strong odors (perfume, organic solvent, or other
man-made chemicals) within the past couple of hours?
5. Caffeine - Have you drank a caffeinated beverage within the past couple of hours?
6. Sugar - Did you eat any sweets (i.e. any foods with added sugar, including soft drinks)
with your last meal or snack?
7. Sweeteners - Have you consumed any foods with Aspartame or other artificial
sweeteners (diet soda, etc.) within the past couple of hours?
8. Alcohol - Have you consumed an alcoholic beverage within the past 24 hours?
9. Menstruation - Is menstruation about to start or recently finished (within two days on
either end)?
10. Weather - Has there been a major change in the weather pattern over the past 24
hours (large change in temperature, strong storm, etc.)?
11. MSG - Did you eat any foods with Monosodium Glutamate, aka “MSG”, at your last meal
(typically added to packaged snack foods and Chinese food)?
12. Preserved Meats - Did you eat any processed or preserved meats with your last meal or
snack (salami, pepperoni, beef jerky, etc.)?
13. Nuts - Did you eat any nuts (almonds, pecans, etc.) with your last meal?
14. Aged Cheese - Did you eat any hard, aged cheese with your last meal or snack?
15. Milk - Have you drank any low or nonfat milk within the past couple of hours?
16. Exertion - Did your headache occur within one hour of intense exercise?
17. Depression - Are you experiencing any symptoms of clinical depression (loss of interest
in usual activities, excessive sleep, irritability, loss of appetite)?
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18. Missed Meal -Did your headache occur after missing a meal or waiting longer than usual
to eat?
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The Trigger Tracker Worksheet
DATE DATE
DATE
DATE
DATE
DATE
DATE DATE
DATE
Trigger
1. Stress
2. Sleep
3. Rebound
4. Odor
5. Caffeine
6. Sugar
7. Sweeteners
8. Alcohol
9.
Menstruation
10. Weather
11. MSG
12. Preserved
Meats
13. Nuts
14. Aged
Cheese
15. Milk
16. Exertion
17.
Depression
18. Missed
Meal
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DATE DATE
DATE
DATE
DATE
DATE
DATE DATE
DATE
Trigger
1. Stress
2. Sleep
3. Rebound
4. Odor
5. Caffeine
6. Sugar
7. Sweeteners
8. Alcohol
9.
Menstruation
10. Weather
11. MSG
12. Preserved
Meats
13. Nuts
14. Aged
Cheese
15. Milk
16. Exertion
17.
Depression
18. Missed
Meal
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