Updated: Jun 27
Are you looking for natural ways to get rid of your migraines? Here are nine migraine remedies that may help.
9 Natural Remedies for a Migraine Headache
If you’re one of the 39 million Americans who suffer from migraines, you know how debilitating they can be.[*] Throbbing pain, nausea, and sensitivity to light and sound are just some of the symptoms that can make it impossible to go about your day-to-day activities. And while there’s no cure for migraines, there are things you can do to help lessen their frequency and severity. Here are nine migraine relief options to consider.
Magnesium is a mineral that’s involved in biochemical reactions in the body and is known for its ability to relax muscles and reduce inflammation.[*] According to 2019 research, magnesium deficiency is prevalent among those who have migraines. Magnesium supplements can help to decrease the number of migraines you experience.[*]
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The following foods are also good sources of magnesium:
● Pumpkin seeds
● Peanut butter
● Dark chocolate
● Black beans
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2. Avoid Trigger Foods
Foods and additives can trigger migraines in certain individuals.[*] These foods include:
● Aged cheeses
● Citrus fruits
● Processed foods
● Fermented foods
● Nitrites and nitrates
If you notice that a specific food seems to contribute to your migraines, it's best to avoid it.
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3. Lavender Essential Oils
Lavender is an herb that’s known for its calming and relaxing properties.[*] You can inhale lavender essential oil or mix it with a carrier oil. Apply it to your temples in small amounts.
In one research, 47 migraine patients who inhaled lavender oil for fifteen minutes reported that their pain and other symptoms had reduced. They applied 2-3 drops of the essential oil to their upper lip.[*]
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4. Stress Management
Stress is a common trigger for migraines.[*] It's critical to learn stress-management techniques if you have migraines. The following are some stress-relieving methods that may help:
● Progressive muscle relaxation
● Deep breathing exercises
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Sleep and migraines have an unusual connection. Migraines can disrupt quality sleep. However, getting enough sleep is critical for one's general health and may also aid in the prevention of migraines, so it's crucial to make sleep a priority.[*]
Most adults need seven to nine hours of sleep per night. If you have trouble sleeping, there are things you can do to improve your sleep habits. For instance, establish a regular sleep schedule, avoid caffeine and alcohol before bedtime, and create a relaxing bedtime routine.
Acupressure is a type of massage that involves applying pressure to specific points on the body. This technique has been used for centuries to treat various health conditions, including headaches.[*]
There are several pressure points on the hands, head, and neck that may help relieve migraine pain. Applying pressure to these points with your fingers or buying an acupressure device for migraines may help.
Acupuncture is a traditional Chinese medical practice that uses thin needles to target specific points on the body. Acupuncture is considered beneficial to one's general health and well-being, and it is frequently advised for those who suffer from chronic pain.
A 2020 review of studies found that acupuncture can be an effective treatment for migraine headaches.[*] If you’re interested in trying this approach, be sure to visit a licensed acupuncturist.
Yoga is an ancient practice that combines physical exercises, breathing techniques, and meditation. It’s said to promote relaxation and stress relief.
A 2021 study found that yoga may be an effective treatment for migraines.[*] If you’d like to try yoga, there are many classes available both in-person and online.
Final Thoughts About Natural Ways To Get Rid of a Migraine
While there is no one cure for migraines, there are many remedies that can help to reduce their frequency and severity. Try incorporating some of these natural remedies into your migraine management plan.
Our migraine tracker can help you identify your triggers and track your symptoms so you can discover the best remedies for YOU!