We consulted experts for practical at-home strategies that can either prevent or alleviate the onset of a migraine attack.
For individuals dealing with chronic migraines, understanding not only how to treat an attack but also how to stave it off is vital for navigating daily life. While doctors may include over-the-counter or prescription medications in your treatment plan, there are also natural remedies and lifestyle choices that can assist in managing migraines.
Given that migraines lack a universal trigger or cause, finding an effective self-care routine involves some trial and error. Dr. Shaheen Lakhan, a certified clinical development specialist in neurology and pain medicine, explains that migraines have diverse origins—genetic, environmental, and brain-related. Stress, certain foods or chemicals, hormonal shifts, sleep disruptions, and more can all trigger migraines.
To establish equilibrium in the body, Dr. Lakhan suggests starting with a consistent daily schedule. Regular sleep patterns, meal times, and exercise routines can regulate the body’s internal clock and promote balance. In addition, having a repertoire of home remedies is beneficial for managing migraines as they arise. We asked migraine experts for their recommendations.
Four Effective Home Remedies for Migraine Relief Searching “migraine home remedies” online yields a staggering 155 million results. What strategies are genuinely effective in the moment? Professionals concur that these tried-and-true options have proven successful for many individuals.
- Peppermint Essential Oil Peppermint oil, a natural remedy, offers multiple approaches for relief. You can inhale its scent, add it to tea, or apply it to the skin. A study in Frontiers in Neurology highlights the pain-relieving properties of menthol, a key ingredient in peppermint oil. Applying it to the head or neck, away from the eyes, can offer about two hours of relief when placed at the base of the skull.
- Cold Compresses Cold towels, ice packs, and cold therapy headbands are effective tools for migraine sufferers. Dr. Lakhan explains that during a migraine, blood vessels around the brainstem enlarge and become inflamed. Applying cold to the head area can temporarily relieve discomfort by reducing inflammation and constricting blood vessels. A study in the Hawaii Journal of Medicine & Public Health suggests that applying a cold pack for 30 minutes significantly reduces migraine pain.
- Caffeine Similar to cold therapy, caffeine can constrict inflamed blood vessels that contribute to migraine pain. Consuming coffee, tea, or soda may alleviate migraine pain, though moderation is crucial. Excessive caffeine consumption can lead to rebound headaches and potential dehydration. Drinking ample water, avoiding late-day caffeine intake, and limiting daily consumption to 200 to 400 milligrams can yield positive results.
- Sitting in a Dark, Quiet Room The instinct to retreat to a dark and quiet space during a migraine attack is supported by science. Chronic migraines trigger sensitivities to light, sound, and movement. Cortical spreading depression—a wave of electrical activity in the brain—occurs during migraines, heightening sensitivity to light and sound. Avoiding excess stimuli can alleviate sensory overload and ease discomfort.
Additional Strategies for Migraine Management Incorporating lifestyle changes not only helps prevent migraines but also enhances overall well-being. Here are some expert-approved strategies:
- Meditation Managing stress through meditation is crucial for migraine prevention. Stress is a potential migraine trigger, and techniques that improve stress response can be valuable. Meditation has been linked to reduced migraine frequency and increased pain tolerance.
- Reducing Screen Time Lessening screen exposure, especially to blue light, benefits those prone to migraines. Extended screen time strains eye muscles and exposes individuals to irritating blue light. Following the “20-20-20” rule—taking breaks to focus on objects 20 feet away for 20 seconds every 20 minutes—can alleviate eye strain and reduce stress triggers.
- Engaging in Aerobic Exercise Regular exercise improves stress management, sleep quality, blood circulation, and oxygen delivery to the brain. These benefits contribute to migraine management by promoting vascular health, reducing inflammation, and regulating neurotransmitters.
Personalizing Your Approach Striving to prevent migraine attacks can be challenging, but experts recommend working with your doctor to create a tailored treatment plan. Avoiding unnecessary restrictions and instead focusing on improving sleep, practicing self-care, maintaining a balanced diet, and seeking medical care can lead to better quality of life. Embrace a combination of medical treatments for the relief you deserve.
Kristine Andersen is a highly-regarded health journalist with over a decade of experience in covering a wide range of health-related topics. She has a deep understanding of the latest developments in medicine and has a talent for making complex medical concepts accessible to a general audience.