You may be able to reduce migraine symptoms by avoiding known triggers, such as certain foods and additives. Other practices like staying hydrated and practicing yoga may also help.
Migraine attacks aren’t typical headaches. You may experience pounding pain, nausea, and sensitivity to light and sound. When a migraine episode occurs, it can interfere with daily responsibilities like going to work or school.
Natural remedies may help prevent the onset of migraine attacks or at least help reduce their severity and duration, allowing you to get on with your day. These treatments are drug-free methods of reducing migraine symptoms.
Keep reading as we take a look at 15 natural remedies that may help you manage migraine symptoms.
Note that migraine attacks may require treatment with prescription or over-the-counter (OTC) medication. If you experience frequent migraine attacks, it’s important to speak with a doctor about a treatment plan that works for you.
Inhaling lavender essential oil may ease migraine pain. Lavender oil may be inhaled directly or diluted with a carrier oil and applied in small amounts to your temples.
An older 2016 randomized controlled study found evidence that 3 months of lavender therapy as a prophylactic therapy, meaning used before a migraine attack begins, reduced the frequency and severity of migraine attacks. However, research is still limited.
Diet plays a vital role in preventing migraine attacks. Many foods and beverages may be migraine triggers, such as:
- foods with nitrates, including hot dogs, deli meats, bacon, and sausage
- chocolate
- cheese containing tyramine (also known as aged cheese), such as blue, feta, cheddar, Parmesan, and Swiss
- alcohol, especially red wine
- foods that are very cold, such as ice cream or iced drinks
- processed foods
- pickled foods
- beans
- dried fruits
- cultured dairy products, such as buttermilk, sour cream, and yogurt
A small amount of caffeine may help ease migraine pain in some people. Caffeine is also an ingredient in some migraine medications. However, too much caffeine may cause a migraine attack, and suddenly consuming less caffeine may also lead to a caffeine withdrawal headache.
Consider keeping a daily food journal to identify which foods and beverages trigger migraine attacks. This journal can record everything you eat and let you note how you feel afterward.
Acupuncture involves injecting very thin needles into certain parts of your skin to stimulate relief from a wide variety of health conditions.
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Feverfew is a flowering herb that looks like a daisy. It’s a folk remedy for migraine. It still isn’t well-studied, but there’s some evidence that it may be slightly more effective than a placebo for treating migraine.
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However, further research is still needed to determine its effectiveness.
The chemical menthol found in peppermint oil may help prevent migraine episodes, although there’s a very limited amount of research.
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The researchers found that 40% of people in the lidocaine and peppermint oil groups experienced considerable improvements in their symptoms, compared with only 4.9% of people in the placebo group.
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Ginger is known to ease nausea caused by many conditions, including migraine. It may have pain-relieving benefits for migraine attacks.
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More research is needed to understand the extent and usefulness of ginger for treating migraine-related pain.
Yoga uses breathing, meditation, and body postures to promote health and well-being.
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The researchers concluded that yoga could be beneficial as a complementary therapy for treating migraine.
Biofeedback is a relaxation method. It teaches you to control autonomic reactions to stress. During this therapy, electrodes are applied to your skin to monitor physiologic processes that change with stress, such as your heart rate, blood pressure, and muscle tension.
During a biofeedback session, you work with a therapist to manage stress using changes in your physiologic processes as feedback.
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Foods rich in magnesium include:
- almonds
- sesame seeds
- sunflower seeds
- Brazil nuts
- cashews
- peanut butter
- oatmeal
- eggs
- milk
According to the American Headache Society, more than 80% of people with migraine report stress as a migraine trigger. Learning how to manage your stress better may help you decrease migraine frequency.
Some commonly used stress management techniques include:
- deep breathing exercises
- mental imagery
- music therapy or listening to relaxing music
- counseling or therapy
- meditating
- improving time management
- progressive muscle relaxation
- scheduling more time for relaxing activities
Massage may help with symptoms of migraine. A 2017 study found that it may help to reduce the intensity and frequency of migraine episodes.
There’s limited evidence to support the use of massage for migraine relief, but it’s generally safe and has a low risk of side effects.
Acupressure is the practice of applying pressure with the fingers and hands to specific points on the body to relieve pain and other symptoms.
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According to the American Migraine Foundation, about a third of people with migraine report dehydration as a migraine trigger.
To prevent dehydration, try to drink plenty of water throughout the day, especially when exercising. On hot days, you may need to drink more water than usual.
The connection between sleep and migraine still isn’t entirely clear.
A 2022 study found a correlation between high migraine frequency and poor sleep quality. This association is true in people with migraine with and without aura.
Going to bed at the same time each night, avoiding caffeine late in the day, and avoiding stimulating activities before bed are some of the ways you can improve your sleep.
Butterbur is a plant that grows throughout Europe, Asia, and North America.
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Living with migraine can be challenging. It may cause you to miss work or not be able to participate in activities you love. However, the natural remedies listed above may provide some relief.
It might also be helpful to speak with others who understand exactly what you’re going through. Our free app, Bezzy Migraine, connects you with real people who experience migraine. Ask treatment-related questions and seek advice from others who get it. Download the app for iPhone or Android.
If your migraine attacks or episodes don’t respond to home remedies, it’s important to talk with a doctor. Visit a doctor if your symptoms are severe, frequent, or interfere with your daily life.