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

‘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 muscles in your head lie just under the thin covering of your scalp, which offers very little protection against the cold.

Temperature-triggered migraines

Cold exposure also challenges blood vessels near the surface of the scalp. These vessels struggle to maintain proper blood flow, causing major stress to the body’s circulation systems. Stress of this kind always triggers defensive responses because it upsets the balance necessary to keep our bodies functioning properly. Sudden cold on the head may trigger migraine attacks simply because challenges to the body and the systems that keep things running smoothly are classic migraine-triggering situations.

This also explains why research studies have shown that the opposite – extreme heat – is equally likely to increase migraine frequency and severity. Heat exposure is a huge stress factor too, requiring the body to make much more of an effort to regulate key processes than at ‘normal temperatures’.

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

Brain freeze – also known as ice-cream headache – is a special kind of cold-stimulus headache known to many people, whether or not they typically suffer from headaches or migraines. The typical sharp but fleeting pain is triggered by ingesting something very cold, such as chilled drinks, popsicles and ice cream. Often described as throbbing or stabbing, the pain is sudden and intense but usually goes away quickly.

Scientists have two main (but contradictory) ideas about what causes this sub-type of cold-stimulus headache.

First theory:

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). As reported in detail in a previous article (prevent-headache.org/on-aura), the trigeminal nerve is a key nerve involved in headaches. 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.

Second theory:

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 specific question: 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 brain freeze from personal experience before the study highlights how widespread it is.

Can brain freeze trigger migraines?

Finding out which of the explanations is correct will likely require a lot more research. What is clear, however, is that a significant change in blood flow to or within the brain plays a role. Such disruptions to the body’s balance are known to be a risk for people prone to migraines – a point we’ve discussed in many articles. 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 prevents sudden cooling of the mouth and throat, helping to reduce the risk of the excruciating pain of a brain-freeze attack. Good to know: this tip works equally well whatever the season and whatever the weather.

To prevent classic temperature-related cold-stimulus headaches caused by exposure to frosty air, wear warm headgear. A hat or hood that covers your head and ears will keep all your sensitive areas well protected. Winter or summer, it’s important to avoid cold drafts if you can. Exposure to drafts can cause severe tension and cramping of the muscles in your head and neck, 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. In fact, spending time outside in natural daylight is important for both our physical well-being and mental health. 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. Stress and tension – both physical and emotional – are proven triggers for tension headaches and migraines. That’s why it’s a good idea to tackle the ‘winter blues’ by spending plenty of active time outdoors. With the right clothing, a brisk walk or outdoor exercise can be enjoyable even in cold weather – and it’s an effective way to ward off headaches.