Migraines can be extremely debilitating and painful. When a migraine strikes, you’ll do almost anything to find relief. While medication is usually the go-to treatment, side effects and risks of overuse often have people searching for more natural ways to treat migraines at home.
The good news is there are many simple, drug-free options to try for migraine relief. From dietary and lifestyle changes to mind-body therapies, you have more control over migraines than you may think. Read on to learn 10 safe, effective ways to get migraine relief right in your own home.
Try the Right Supplements
Certain vitamin, mineral, and herbal supplements may help prevent migraines or reduce headache pain during an attack. Two of the most commonly recommended are:
Magnesium: Studies show that regular magnesium supplementation can reduce migraine frequency and symptoms. Magnesium deficiency is common and linked to headaches. Take 400-500 mg daily.
Riboflavin (B2): Riboflavin is essential for energy production and may help stabilize cell membranes. Taking 400 mg per day has been shown to significantly reduce migraine frequency and intensity.
Other supplements like Coenzyme Q10, butterbur, and feverfew also show promise for migraine relief. Check with your doctor before trying new supplements, especially if you take other medications.
Stay Hydrated
Dehydration is a common migraine trigger. Drink plenty of water throughout the day, and have some electrolyte drinks like coconut water or an oral rehydration solution on hand. Caffeine can worsen dehydration, so limit coffee and soda intake if you are prone to migraines.
Apply Hot and Cold Therapy
Simple hot and cold therapy can soothe migraine pain. Try a gel ice pack or bag of frozen vegetables wrapped in a towel on your forehead, temples, or the back of your neck. Or soak your feet in a hot Epsom salt bath. Use whichever feels best to you.
Use Essential Oils
Inhaling calming essential oils may relieve migraine symptoms for some people. The best oils to try are peppermint, lavender, and eucalyptus. You can put a few drops in a diffuser, on a tissue, or diluted in a carrier oil for a massage. Applying peppermint oil to the temples and forehead may give a cooling sensation.
Massage Pressure Points
Massaging certain pressure points on the body during a migraine can reduce pain signals sent to the brain. Try firm pressure on the fleshy area between the thumb and index finger, the temples, back of the neck, andwebs of the toes. Or look up migraine relief acupressure points online.
Get Enough Sleep
Lack of quality sleep and oversleeping are two common migraine triggers. Maintain a regular sleep-wake cycle and aim for 7-9 hours nightly. Keeping your sleep environment cool, dark, and comfortable will also help. Avoid caffeine after noon, and limit electronics use before bed.
Manage Stress with Relaxation Techniques
Stress is often cited as a migraine trigger. Finding healthy ways to manage stress each day can help reduce migraine frequency and pain levels. Try simple breathing exercises, meditation, yoga, listening to calming music, or progressive muscle relaxation. Even taking short breaks to sit quietly with your eyes closed can help relieve stress.
Watch What You Eat and Drink
Certain foods and beverages are common migraine triggers, especially alcoholic drinks. Keeping a food diary can help identify your personal triggers. Common dietary culprits include processed meats, aged cheeses, chocolate, caffeine, artificial sweeteners, MSG, and skipped meals. Stay hydrated and eat regular balanced meals to keep migraines at bay.
Get Some Gentle Exercise
Being sedentary can make migraines worse, while regular exercise often helps reduce frequency and severity. Low impact, moderate cardio like walking, swimming or cycling are great options. Stretching the neck and shoulders helps too. But avoid intense exercise during a migraine attack, as this can exacerbate symptoms.
Use Mind-Body Therapies to Relax
Mind-body practices engage both the mind and body to induce deep relaxation. Yoga, meditation, biofeedback, hypnosis, imagery exercises, and progressive muscle relaxation can all provide migraine relief. Focusing inward quiets the mind while relaxing tight muscles. Apps and online videos make these therapies easy to try at home.
When to See a Doctor
While the above home remedies can provide relief for many migraine sufferers, it’s important to see a doctor if:
- Your headaches are worsening in intensity or frequency
- Migraines are disrupting work, school, or relationships
- You experience any concerning new symptoms
- You need to take abortive medication more than 2 days per week
- You’ve tried OTC medications and home remedies without success
A neurologist or headache specialist can help diagnose the type and cause of your migraines. They may recommend preventive medications if attacks are frequent. Seeing a doctor ensures your migraines are managed safely and effectively.
Conclusion: Find the Migraine Relief That Works for You
Living with migraines can be challenging. While medication is often necessary, incorporating some drug-free home therapies into your migraine management plan provides additional ways to ease pain safely. From hydrating and proper sleep to supplements, relaxation techniques, and diet changes, you have many options to try for natural migraine relief at home. Pay attention to which remedies offer the most relief for your symptoms. With some trial and error, you can discover the at-home migraine remedies that work best for you.
