DENVER -- For the nearly 30 million Americans who suffer from migraines, the summer season can be miserable.

Summer brings about more migraine triggers than other times of the year. So how do you battle summer migraines? The National Headache Foundation has some recommendations.

Make sure to stay hydrated -- but that doesn't mean drinking more sodas, ice teas and coffee because caffeine can cause migraines.

Also try to guard against heat and light sensitivity by protecting yourself from the sunshine.

Certain fragrances can trigger migraines, especially with sunscreen and insect repellant, so try to find as many fragrance-free options as possible. Another major cause of migraines is nighttime jaw clenching. Some dentist offices are offering a device that can fit over your front teeth to help prevent this clenching.

NIGHTTIME JAW CLENCHING

Nighttime jaw clenching has been found to be a major cause of migraines.

When you clench your back teeth, it excites the muscles around your temples -- it is these muscles, specifically the trigeminal nerve, that have been found to be a significant cause of migraine headaches.

Nociceptive trigeminal inhibition, or NTI, devices, small plastic devices fitted at the dentist's office that go over patients' two front teeth to effectively prevent their back teeth from clenching, is the only drug-free and Food and Drug Administration-approved treatment specifically for the prevention of migraine headaches.

For more information about how it works or a list of dentists worldwide who carry the device.

SUNSHINE AND HEAT:

To guard against heat and light sensitivity that may cause migraines, try wearing a hat with a broad brim, bringing a beach umbrella to a ball game, or even bringing a spray bottle. Polarized lens sunglasses that cut back on both brightness and glare can also help.

FLUIDS:

Dehydration is a key trigger of migraines and headaches. Don't try to compensate by drinking sodas, iced teas, coffees and other caffeinated drinks, as caffeine can also play a role in causing migraines. Instead, drink plenty of water.

FRAGRANCES:

Certain fragrances can also trigger migraines and headaches, especially in summer with fragrances in things from sunscreen and insect repellent to smoke from a charcoal grill. Try seeking out as many fragrance-free options as possible.

MIGRAINE FOOD AND BEVERAGE TRIGGERS:

The NHF recommends avoiding these foods, which may trigger migraine headaches:

• Dairy products. Primarily ripened cheeses such as cheddar, Emmentaler, Stilton, brie and Camembert. Cheeses that are permitted include American, cottage, cream cheese and Velveeta. Migraine sufferers should have no more than a half-cup daily of sour cream.

• Meats and fish. Herring -- either pickled or dried, sausage, bologna, bacon, pepperoni, salami, summer sausage, hot dogs, lunch meats, chicken livers and pate.

• Fruits and vegetables. Broad beans, lima beans, fava beans, snow peas. No more than a half-cup daily of citrus fruits, figs, raisins, papayas, avocados or red plums. Less than a half banana daily.

• Grains. Breads and crackers containing cheese or chocolate. Also sourdough bread.

• Other foods. Items containing monosodium glutamate, or MSG, such as soy sauce, meat tenderizers or seasoned salt. Fermented, pickled or marinated foods, aspartame, chocolate, nuts, peanut butter and pizza.

• Beverages. Avoid excessive amounts of caffeinated beverages such as tea, coffee or cola drinks. Migraine sufferers should have no more than two cups daily. Limit yourself to two normal-size alcoholic drinks selected from Haute Sauterne, Riesling, Seagram's VO, or Cutty Sark. Especially avoid red wine.