20 Migraine Triggers in Southern California and How to Avoid Them: Santa Ana Winds, Wildfire Smoke, and More

Living in Southern California comes with incredible perks—but also unique migraine triggers that can catch you off guard. From the infamous Santa Ana winds to wildfire smoke and year-round sunshine, our environment affects migraine sufferers in ways that other regions don't.

What This Article Covers

This guide is for Southern California residents who experience migraines or frequent headaches and want to understand how local factors may be contributing to their attacks. You'll learn about:

• Weather triggers — Santa Ana winds, barometric pressure changes, heatwaves
• Air quality factors — Wildfire smoke, smog, seasonal allergens
• SoCal lifestyle triggers — Traffic stress, screen time, irregular schedules
• Dietary pitfalls — Spicy foods, caffeine swings, food additives

Not sure what migraines are or how they differ from regular headaches? Learn about migraine prodrome and aura phases, or explore the difference between headaches and migraines and the various types of headaches in our comprehensive guides.

Santa Ana Winds and Migraine Headaches: What Patients Should Know

The Santa Ana winds are one of the most significant migraine triggers unique to Southern California. Understanding how they affect you can help you prepare and reduce attacks.

What Are the Santa Ana Winds?

The Santa Ana winds are hot, dry winds that originate in the Great Basin and blow westward through Southern California's mountain passes. They typically occur in fall and winter months, bringing sudden temperature increases, extremely low humidity (sometimes dropping below 10%), and gusting winds that can reach 40-60 mph or higher.

How Santa Ana Winds Trigger Migraines

Research shows that Santa Ana winds trigger migraines through a combination of rapid weather changes and increased air pollution—both of which activate biological pathways involved in migraine.

Rapid changes in weather conditions are a major factor. Santa Ana winds bring sudden shifts in temperature, barometric pressure, and humidity. Medical studies have found that temperature changes increase migraine risk by about 15%, and atmospheric pressure changes increase risk by about 7%. Higher temperatures and lower humidity—exactly what happens during Santa Ana conditions—have been linked to more emergency department visits for migraines.

Increased air pollutants also play a role. Santa Ana winds often stir up pollutants like particulate matter (PM10 and PM2.5), nitrogen dioxide, carbon monoxide, and ozone. These pollutants are linked to higher migraine risk and may contribute to inflammation in the brain's pain pathways.

Activation of the trigeminal nerve system ties it all together. Changes in barometric pressure can directly activate the trigeminal nerve—the main nerve involved in migraine pain. This nerve system is central to how migraines develop, and environmental triggers like Santa Ana winds may kick off or worsen the process.

Individual sensitivity varies, but these environmental factors are well-recognized in medical literature as migraine triggers.

How to Prepare for Santa Ana Season

Staying ahead of the winds can help you reduce your chances of a migraine attack. Here are some practical steps:

• Track wind advisories using weather apps and prepare a day or two in advance
• Drink extra water before you feel thirsty—the dry air causes rapid moisture loss through your skin and breathing
• Use saline nasal spray to keep your sinus passages moist and comfortable
• Wear sunglasses or a dust mask outdoors to shield your eyes and airways from airborne particles
• Plan indoor activities when winds are at their peak, especially during high air quality alerts
• Have your acute migraine medication ready so you can take it at the first sign of symptoms

Other Environmental Triggers in Southern California

Beyond the Santa Ana winds, Southern California's climate presents several other environmental challenges for migraine sufferers.

Wildfire Smoke and Smog

Southern California's wildfire season and traffic congestion can lead to hazy skies and poor air quality. Inhaling smoke or heavy smog means breathing in pollutants that can trigger neuroinflammation and migraine attacks. Even ozone and particulate matter have been linked to increased migraine odds.

You can check air quality reports using the AirNow website or app during wildfires or smoggy days. When pollution levels are high:

• Limit your time outdoors
• Exercise indoors instead
• Keep windows closed
• Use an air purifier to improve your indoor air quality

Bright Sunshine and Glare

Southern California is sunny year-round—great for most people, but challenging for migraine sufferers with heightened photosensitivity. Midday sun reflecting off the ocean or car windshields can overwhelm your eyes and set off a migraine.

To protect yourself:

• Never leave home without quality sunglasses—polarized lenses cut glare best
• Wear wide-brimmed hats and use UV-coated car visors to reduce direct sun exposure
• If you're especially light-sensitive, consider transition lenses or carry an umbrella for shade at the beach

Heatwaves and Dehydration

SoCal often sees summer heatwaves and even winter days in the 80s-90s °F. High temperatures cause fluid loss through sweat and can dilate blood vessels—both potential migraine triggers. Dehydration can sneak up if you're hiking or at the beach on a hot day.

The best way to protect yourself:

• Hydrate proactively—before you feel thirsty
• Always carry water, especially during outdoor activities
• Plan strenuous exercise for early morning or evening when temperatures are cooler
• Take frequent shade breaks
• If you're sweating heavily, consider sports drinks or electrolyte supplements to replace what you've lost

Weather Changes and Barometric Pressure Swings

SoCal's weather can swing from cool, foggy mornings ("June Gloom") to bright, warm afternoons. Rapid changes in atmospheric pressure and temperature can trigger migraines in sensitive individuals.

While you can't control the weather, you can track it. Keeping a headache diary with notes on weather conditions can help you spot patterns. If you notice that weather changes trigger your migraines:

• Plan for extra rest on days when big shifts are forecast
• Stay in air-conditioned environments
• Keep your migraine medications handy
• Avoid outdoor chores during significant pressure swings

Seasonal Allergens (Pollen Surges)

Thanks to our mild climate, plants bloom nearly year-round in Southern California. Pollen from olive trees, spring wildflowers, or ragweed can trigger allergies—and for migraine sufferers, allergy symptoms (stuffy nose, sinus pressure) can lead to "sinus headaches" that are actually migraines.

Controlling allergies can help reduce migraine flare-ups:

• During high pollen days, keep windows closed and run an air filter
• Over-the-counter antihistamines or nasal corticosteroid sprays can reduce congestion—consult your doctor if you have persistent allergies
• Nasal irrigation with sterile saline (like a neti pot) can help flush out irritants before they cause problems

Sensory Triggers

Southern California's lively culture means plenty of sights, sounds, and smells—but some sensory stimuli can catch you off guard. A migraine brain is often hypersensitive to sensory input, including light and sound (photophobia and phonophobia).

Loud Noise and Overstimulation

From concerts at the Hollywood Bowl to Lakers games at Crypto.com Arena, SoCal offers lots of loud entertainment. But blaring music, stadium crowds, or even a busy restaurant can overwhelm someone prone to migraines. Intense sound can increase stress hormones and stimulate trigeminal nerve pathways.

You can still enjoy events without the aftermath:

• High-fidelity earplugs lower volume without muffling sound quality, making them great for concerts
• Take breaks in quieter areas between sets to give your nervous system a rest
• For everyday noise, noise-cancelling headphones during work or commuting can reduce overall sound stress
• Regular relaxation exercises may help lower your baseline sensitivity to noise over time

Strong Smells (Perfumes and Fumes)

For many migraine sufferers, powerful odors are a notorious trigger. Osmophobia—sensitivity to smell—is reported in up to 95% of migraine patients.

Odors can provoke migraines within minutes. Common culprits include heavy perfumes and colognes, chemical cleaners and air fresheners, vehicle exhaust, and even night-blooming jasmine on a warm SoCal evening.

To manage odor triggers:

• Use unscented or mildly scented household products
• Don't hesitate to communicate with colleagues about strong fragrances at work
• Adjust your environment by opening windows or using a fan
• If you encounter a strong odor, step away quickly to prevent a full attack from developing

Harsh or Flickering Lights

Beyond sunlight, artificial lighting can be just as triggering—strobing club lights, flashing sequences at theme park rides, or flickering fluorescent office lights. A night out dancing in a club with strobe lights might leave you with a migraine the next day.

Creating a migraine-friendly light environment can make a real difference:

• At home and work, use soft, natural lighting where possible
• Replace flickering fluorescents with LED bulbs or use lampshades to diffuse harsh light
• At events with strobing lights, consider tinted migraine glasses or close your eyes briefly during intense sequences
• If screen flicker is an issue, use high refresh rate monitors with blue light filters

Lifestyle Triggers

Our Southern California lifestyle—while enviable—can be a minefield of migraine triggers. Busy schedules, traffic jams, and active social lives all play a role. The key is balance and consistency.

Traffic Stress and Commute Chaos

Los Angeles' legendary traffic isn't just a test of patience—it can test your head. Stop-and-go stress, erratic drivers, and sitting tense in a long commute can trigger migraines. Breathing vehicle exhaust on congested freeways compounds the issue.

You can make your commute more manageable with a few adjustments:

• Listen to soothing music or podcasts to keep stress levels down
• Practice deep breathing or progressive muscle relaxation while you're stopped in traffic (just keep your eyes open!)
• If possible, adjust your schedule to commute during off-peak times
• Explore carpooling or public transit a couple days a week to reduce driving stress
• Stretch your neck and shoulders at red lights to release tension before it builds up

Weekend "Let-Down" Effect

Many SoCal migraine patients report headaches not during the workweek, but when they finally relax on the weekend. After stress hormones drop, your body may trigger a migraine as a rebound effect. Changes in routine—different wake times, meal times, or skipping your usual morning coffee—can also confuse your system.

To prevent weekend migraines, try to maintain a light routine on rest days:

• Wake up around the same time as weekdays—within an hour is fine
• Don't drastically change your caffeine intake or meal schedules
• Plan a gentle activity to start weekend mornings, like a walk or stretching
• If vacations tend to trigger your migraines, discuss preventative strategies with your doctor before you travel

Irregular Sleep Schedules

Southern California is a land of early-rising surfers and late-night creatives. But irregular sleep—whether too little during the week or oversleeping on Sunday—is a notorious migraine trigger. Shift workers may be especially prone after night shifts or sudden schedule changes.

Prioritizing sleep consistency is one of the most effective ways to reduce migraines:

• Aim for 7–8 hours of quality sleep each night
• Go to bed and wake up at similar times each day, even on weekends
• If you need to change your schedule, adjust gradually—an hour or two per day—rather than all at once
• Create a migraine-friendly sleep environment that's dark, cool, and quiet
• Limit weekend oversleeping to an hour or two—not till noon

Travel and Jet Lag (Altitude Changes)

Southern Californians travel frequently—quick trips to Vegas or international flights from LAX. Travel poses two big triggers: jet lag from changing time zones and altitude changes. Driving from L.A. to Big Bear or Mammoth can trigger altitude headaches from lower oxygen and pressure changes.

You can travel smarter with a little planning:

• Start adjusting your schedule a couple days before crossing time zones
• Stay hydrated before, during, and after flights
• Use saline nasal spray in-flight to combat dry cabin air
• For altitude trips, ascend gradually—consider spending a night at intermediate altitude before going higher
• Pace yourself the first day at high altitude before doing strenuous activity
• If you're prone to travel migraines, discuss preventive medication with your neurologist before your trip

Intense Exercise and Overexertion

Southern Californians are active—CrossFit, marathon training, hot yoga. While regular moderate exercise can reduce migraine frequency long-term, overexertion or exercising in wrong conditions can trigger acute attacks. Sprinting up a steep trail on a 95°F day or heavy weightlifting without proper breathing may result in pounding head pain.

The key is to exercise smart, not just hard:

• Warm up thoroughly and cool down gradually to avoid sudden changes that can trigger migraines
• Stay hydrated before, during, and after workouts
• Avoid outdoor exercise during peak heat—opt for mornings or climate-controlled environments instead
• If you're starting high-intensity training, build up your tolerance gradually rather than jumping in at full intensity
• Pay attention to your body and ease up if you notice early headache signs

Screen Time and Digital Eye Strain

Long hours on screens are common in SoCal's tech and entertainment scenes. The combination of bright light, flicker rates, and intense focus can cause eye strain, neck/shoulder tension, and trigger migraines. Blue light may also interfere with sleep patterns.

There are several ways to protect your eyes and brain from screen-related migraines:

• Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds
• Use screen filters or "night mode" to reduce blue light, especially in the evenings
• Set up your workstation ergonomically with your screen at eye level and good chair support
• Blink often or use artificial tears if your eyes get dry
• Consider migraine glasses that filter harsh light
• Try to balance screen time with non-screen activities throughout your day

Dietary Triggers

Some foods and drinks common in the SoCal lifestyle can prompt migraines. While triggers vary person to person, here are the usual suspects.

Spicy Foods and Hot Peppers

Southern California's rich culinary scene—authentic Mexican tacos, Korean kimchi—means we eat plenty of spicy foods. Capsaicin (the compound in chili peppers) can cause blood vessel dilation and nerve stimulation, potentially sparking a headache in sensitive people.

Keeping a food diary can help you track whether spicy meals are connected to your headaches. If you suspect a link:

• Try milder versions of your favorite dishes
• Balance spice with cooling ingredients like yogurt or cucumber
• Practice moderation—you don't have to make every meal five-alarm hot to enjoy bold flavors

Caffeine Ups and Downs

Caffeine is tricky—it can both treat and trigger migraines. Small, consistent amounts can help headaches, but too much or large swings in intake often trigger migraines. "Caffeine withdrawal" headaches are common when you skip your usual dose. With specialty coffee, boba teas, energy drinks, and pre-workout supplements everywhere in SoCal, it's easy to overdo it.

The key is to maintain a steady caffeine routine:

• Find your comfortable daily amount and stick to it
• Don't quit caffeine cold-turkey—taper down slowly to avoid withdrawal headaches
• Keep your weekend coffee timing consistent with weekdays
• If you're trying to reduce caffeine, swap in decaf or half-caf gradually rather than making sudden changes

Alcohol (Red Wine and Craft Beer)

Enjoying a glass of Napa Valley red or a local craft IPA is part of SoCal life, but alcohol is a well-known migraine trigger for many.

• Red wine contains tyramine and histamines that can provoke headaches
• Beer (especially certain craft beers) and champagne are also common culprits
• Alcohol causes blood vessel dilation and dehydration—both migraine triggers

If alcohol triggers your migraines:

• Try to identify which types are worst for you—some people only react to red wine
• Lighter-colored alcohols tend to have fewer congeners (impurities) that can contribute to headaches
• Drink one glass of water per alcoholic beverage to prevent dehydration
• Consider skipping the red wine and opting for mocktails or sparkling water at social events

Food Additives and Preservatives

Some processed food ingredients can be stealth triggers:

• MSG (Monosodium Glutamate) — Common in certain Asian cuisines and packaged snacks; may be hidden in sauces
• Nitrates/Nitrites — Found in processed meats like hot dogs, bacon, and deli cuts (that ballpark hot dog could come at a price)
• Artificial Sweeteners — Some people report migraines from aspartame in diet sodas
• Tyramine-rich foods — Aged cheeses, cured meats, fermented foods like kombucha

Being label-aware doesn't mean being overly restrictive:

• Start by noting if certain foods consistently precede a migraine
• Choose nitrate-free deli products, which are available at most organic grocers
• Don't hesitate to ask restaurants to leave out MSG if you suspect it's a trigger
• Keep a food diary to reveal useful patterns—you might discover that pepperoni pizza (aged cheese plus nitrates) is a double trigger while fresh caprese salad is perfectly fine

Skipping Meals and Fasting

In health-conscious Southern California, many try intermittent fasting or simply get so busy they skip meals. Going too long without eating can cause blood sugar drops—a major migraine trigger. A hectic workday with a missed lunch often leads to a throbbing migraine by late afternoon.

The solution is straightforward—don't skip meals regularly:

• Eat frequent, small meals or snacks to keep your blood sugar stable
• Carry healthy snacks with you—almonds, fruit, or a granola bar
• If you want to try intermittent fasting, consult a healthcare provider and start with mild versions like a 12-hour overnight fast
• Meal-prep or set reminders to eat on busy days
• Even sipping a protein shake can tide you over until a proper meal

The bottom line is that regular nourishment equals a happier brain, which means fewer migraines.

Taking Control and Getting Relief

Identifying your personal triggers is a powerful step toward a migraine-free life. But you don't have to do it alone. At Achilles Neurology, our headache specialist in Los Angeles specializes in helping Southern California patients manage and prevent migraines. Whether you need migraine treatment in Los Angeles or help identifying your triggers, we're here to help:

• Neurological Evaluations — We perform thorough evaluations, review your trigger diaries, and run tests if needed to rule out other causes and pinpoint triggers unique to you.

• Migraine-Specific Medications — From traditional triptans to new CGRP inhibitors and preventative drugs, we personalize treatment plans. If weather changes often trigger your migraines, we might recommend keeping medication on hand to take at the first sign of an attack.

• Natural Supplements — We guide you on evidence-backed supplements like magnesium, riboflavin (B2), or coenzyme Q10, which help prevent migraines for some people. Herbal options such as butterbur or feverfew are also considered.

• Lifestyle Counseling — Whether it's stress management, sleep hygiene, diet adjustments, or exercise plans, we help you make sustainable changes that lead to fewer headaches.

• Trigger Management Plans — Together, we develop proactive plans for high-risk days. When hot Santa Ana winds are forecast, your plan might include extra hydration, a preventive dose of medication, and avoiding outdoor activities.

Don't let migraines control your life. You've learned about 20 triggers—now it's time to take action. By understanding and avoiding these triggers, and getting the right medical support, you can dramatically reduce the impact of migraines on your daily routine.

Frequently Asked Questions About Migraine Triggers

What are Santa Ana winds and how do they trigger migraines?

Santa Ana winds are hot, dry winds that blow through Southern California, typically in fall and winter. Research shows they trigger migraines through rapid changes in temperature, barometric pressure, and humidity—all well-established migraine triggers. Studies have found that temperature changes increase migraine risk by about 15%, and pressure changes by about 7%. Santa Ana winds also stir up air pollutants like particulate matter and ozone, which can trigger inflammation in the brain's pain pathways. If you're prone to weather-related migraines, tracking wind advisories and staying extra hydrated during Santa Ana events can help.

What are some surprising migraine triggers in Southern California?

Common triggers in Southern California include Santa Ana winds, heat waves, rapid weather changes, air pollution and wildfire smoke, bright sunlight, dehydration, and irregular sleep or meal schedules.

Can air quality and wildfire smoke trigger migraines?

Yes. Poor air quality and smoke can irritate the nervous system and sinuses, making migraines more likely or more severe in people who are already prone to them.

How does heat or hot weather affect migraines?

Heat and dehydration can both trigger migraines. Staying hydrated, seeking shade, and avoiding outdoor activity during peak heat can reduce attacks for some people.

What lifestyle changes can help reduce migraine triggers?

Keeping a regular sleep schedule, staying hydrated, managing stress, wearing sunglasses outdoors, and tracking personal triggers in a headache diary can make a meaningful difference.

When should I see a neurologist for migraines?

You should see a neurologist if your headaches are frequent, disabling, changing in pattern, or associated with neurological symptoms like vision changes, weakness, or numbness.

About the Author

Dr. Achillefs Ntranos MD

Board-Certified Neurologist
Achilles Neurology Clinic

Dr. Achillefs Ntranos MD is a board-certified neurologist and MS specialist known for his thorough evaluations and compassionate approach. Originally from Greece, he trained at Johns Hopkins University and Mount Sinai Hospital before founding Achilles Neurology Clinic in Beverly Hills to deliver comprehensive, patient-centered neurological care. He specializes in MS, autoimmune neurology, neuropathy, headaches, and other neurological disorders, blending research-driven insights with personalized treatment plans.

Learn More About Dr. Ntranos(310) 774-7025

References:

1. Does pollution cause migraine attacks? - Medical News Today

2. What's that smell? - American Headache Society

3. Odorant substances that trigger headaches in migraine patients - Cephalalgia 2014

4. Migraine Triggers - American Headache Society

5. The Truth Behind Different Migraine Triggers Addressed at Annual Scientific Meeting