10 Natural Ways To Reduce Migraine

Mary Joseph July 26, 2023
Updated 2023/07/26 at 5:56 AM
How to prevent migraine


If you experience frequent headaches or migraines, you might be interested in finding ways to prevent them or alleviate the associated pain and symptoms. Even if your doctor has prescribed medication or other treatments, there are additional actions you can take on your own.

Indeed, there are possibilities. Although relying solely on home remedies and lifestyle changes may not completely prevent or relieve all headaches or migraines, they can complement the therapies prescribed by your doctor.

Gaining an understanding of the factors that trigger headaches and migraine attacks can assist you in recognizing which self-care practices may help prevent them.

Tension headaches, which impact over 50% of women and more than one-third of men in developed countries, are increasingly affecting people in developing nations as well. These headaches are caused by tight muscles in the shoulders, neck, scalp, and jaw, which can be a result of stress, depression, anxiety, and fatigue.

Migraine attacks, which affect about 12% of the US population and are more prevalent in women, can be triggered by various factors such as weather changes, fatigue, stress, anxiety, lack of sleep, dehydration, and hormonal changes in women. The American Migraine Foundation states that skipping meals, intense exercise, high-altitude travel, and, for some individuals, alcohol or the food additive monosodium glutamate (MSG) can also trigger migraine attacks.

If you are considering using supplements or other complementary therapies to manage migraine attacks or headaches, it is important to consult your doctor beforehand.

10 Natural Ways To Reduce Migraine

Regular Eating And Hydration Can Aid In Headache And Migraine Prevention:

Skipping meals or having long gaps between meals is a frequent cause of migraine attacks. When you don’t eat and experience low blood sugar, it can also lead to headaches unrelated to migraines.

Although it may require effort, planning nutritious meals and snacks and consuming them at regular intervals can provide you with more energy and potentially reduce the frequency of headaches and migraines.

To prevent migraines and headaches, it’s important to stay hydrated as even mild to moderate dehydration can act as a trigger. Make it a habit to have water available at all times, especially during physical activity.

The three most common food triggers are liquid MSG (found in soups), excessive or insufficient caffeine intake, and alcohol. Maintaining a food diary can be an effective method for identifying specific food triggers.

Limit The Caffeine:

Caffeinated beverages like coffee, tea, soda, and other drinks containing caffeine can provide relief from headache pain. This is because, prior to a migraine, the blood vessels tend to be excessively dilated. Caffeine has the ability to constrict these vessels, alleviating pain, particularly when combined with migraine medication.

However, it’s important to note that for certain individuals, caffeine can actually induce another migraine once its effects wear off.

While occasional consumption of coffee is acceptable, it is advisable not to develop a daily habit of relying on caffeine if you experience frequent headaches.

Control Your Painkillers:

Medications have the ability to alleviate intense migraine pain, but when pain-relieving drugs are taken more than twice a week, they can produce the opposite outcome.

Overusing medication can result in a throbbing headache, commonly referred to as a rebound headache, as mentioned by doctors.

If you suffer from migraines, excessive use of any kind of pain medication has the potential to trigger headaches. This applies not only to treatments specifically targeting migraines.

By discontinuing the use of pain medications, rebound headaches should gradually diminish. It’s important to inform your doctor if you experience headaches after taking any medications. They may be able to suggest alternative approaches for pain management.

Follow The Weather Report:

Any type of weather fluctuation has the potential to initiate a migraine, not limited to rainy days or cold spells, but also including high temperatures, intense sunlight, strong winds, and humidity, affecting certain individuals.

Why does this occur? Abrupt shifts in weather can disturb brain chemicals such as serotonin, leading to the onset of headaches.

Although you cannot control natural weather patterns, you can monitor anticipated weather changes and make preparations accordingly.

If possible, stay indoors during days of extreme weather. Administer migraine medication as soon as you experience the initial signs of a headache. Ensure you get sufficient sleep, consume nutritious food, and engage in regular exercise.

Find Relaxation Techniques:

The presence of stress can trigger migraines and various forms of pain. Techniques such as yoga, tai chi, meditation, breathing exercises, and prayer have the potential to alleviate stress. Consistent physical activity is also effective in managing stress and preventing migraines.

Establish A Sleep Schedule:

A severe headache can be triggered by either excessive or insufficient sleep. To establish a healthy sleeping routine, it is advisable to create a sleep schedule by setting specific times for bedtime and waking up, and strive to adhere to them consistently.

In order to promote better sleep, it is recommended to minimize the amount of light in your bedroom. This can be achieved by keeping devices with illuminated screens out of sight. Additionally, maintaining a quiet and cool environment in your room can contribute to a more restful sleep.

Monitor TMJ:

Are you experiencing teeth grinding or teeth clenching during nighttime? Experiencing migraine pain could be a result of tight muscles in the lower jaw joint, known as the temporomandibular joint (TMJ). Look out for indications of a TMJ problem, such as worn teeth, jaw aches, or clicking or popping sounds when moving your jaw.

To alleviate tension in your jaw:

  • Engage in gentle neck stretches or massage the jaw joints daily.
  • If you have a habit of chewing gum, try replacing it with popping a mint instead.
  • Maintain good posture by sitting upright when using a computer.
  • Sleep on your back rather than on your stomach.

Investigate Acupuncture And Acupressure:

Acupuncture could potentially provide a preventive solution for migraines and serve as an alternative for individuals who prefer not to rely on migraine medications or experience undesirable side effects from them.

During an acupuncture session, a skilled practitioner inserts extremely fine needles into specific points on your skin. It may take around eight acupuncture sessions before you begin to observe positive outcomes.

If the idea of needles is unappealing to you, acupressure is worth considering as it can also alleviate headache discomfort. By applying pressure to designated points on your skin, you can learn to perform acupressure on yourself in the comfort of your own home.

Sniff Lavender Or Peppermint:

Certain individuals may experience migraines as a result of potent odours. Is there a method to prevent the unpleasant scent of vehicle emissions or offensive cologne?

One solution is to carry a small container of peppermint and lavender essential oils with you. Apply a small amount to your skin and benefit from the therapeutic effects of these natural aromas.

Peppermint has the potential to alleviate pain in certain individuals, while lavender may provide a calming effect for those experiencing anxiety.

Relax With Yoga:

Studies indicate that individuals who engaged in consistent yoga practice over a period of three months experienced a reduction in the frequency of headaches.

Furthermore, practising yoga may contribute to alleviating discomfort, depression, and anxiety, reducing the intensity of migraines, and potentially enabling certain individuals to decrease their reliance on headache medication.

Add A Little Ginger Powder:

Is it possible that a spice found in your local grocery store could alleviate migraine pain with fewer adverse effects compared to prescription medications? Although further investigation is necessary to confirm, a recent study involving 100 individuals experiencing migraines with aura revealed that ginger powder exhibited similar effectiveness to sumatriptan, a commonly prescribed migraine medication, over a one-month period.

Ginger promptly reduced the intensity of their headaches and resulted in fewer side effects compared to the participants who took the pharmaceutical drug in the study.


Are you searching for convenient methods to effectively handle your migraine headaches? These practical tips and alternative therapies have the potential to alleviate pain or prevent headaches from occurring. Incorporating them into your existing migraine treatment can be beneficial.

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