Managing
and Preventing Migraine Headaches Naturally
Understanding Migraine
Headaches
Migraines are recurring, moderate to severe headaches that are
often pounding or pulsating in nature. They can last anywhere from 4-72 hours
if untreated. Symptoms may include nausea, vomiting, sensitivity to light and
sound, as well as aura in some cases.
While migraines can be debilitating, there are many natural ways
to manage and prevent their occurrence. Making certain lifestyle changes,
adhering to a migraine-friendly diet, taking helpful supplements and vitamins,
and using essential oils can all help mitigate migraines.
Lifestyle Changes to Help
Prevent Migraines
Making adjustments to your daily habits and environment can
reduce migraine frequency and severity:
·
Get enough sleep - aim
for 7-9 hours per night.
·
Manage stress through
meditation, yoga, etc.
·
Exercise regularly -
ideally 30 mins of cardio 3-5 times a week.
·
Avoid migraine triggers
like strong smells and bright, flashing lights.
·
Reduce caffeine intake to
avoid withdrawal headaches.
·
Stay hydrated by drinking
at least 8 glasses of water daily.
Dietary Recommendations
for Migraine Relief
Making smart dietary choices can alleviate migraines:
1.
Eat foods rich in
magnesium like leafy greens, nuts, seeds, legumes, whole grains.
2.
Consume wild caught fatty
fish high in omega-3s, or take a fish oil supplement.
3.
Stay hydrated and avoid
dehydration which can trigger headaches.
4.
Limit foods that may
trigger migraines like aged cheeses, processed meats, chocolate, alcohol,
artificial sweeteners.
5.
Eat regular meals
throughout the day to maintain steady blood sugar levels.
Helpful Supplements and
Vitamins for Migraines
Certain supplements may help reduce migraine frequency and
symptoms:
·
Magnesium: Shown
to reduce frequency of migraine attacks. Take 400-500 mg daily.
·
Riboflavin (B2): Has
headache-reducing effect. Take 400 mg per day.
·
CoQ10: May
reduce frequency and severity of migraines. Take 100-400 mg daily.
·
Butterbur: Shown
to be as effective as prescription medication. Take 50-75 mg twice daily.
·
Feverfew: Traditionally
used for headache relief. Take 100-300 mg daily.
Essential Oils for
Migraine Treatment
Certain essential oils can provide relief when experiencing a
migraine attack:
·
Peppermint oil - Apply
topically to temples, forehead, back of neck.
·
Lavender oil - Inhale,
diffuse, or dilute and apply to skin.
·
Eucalyptus oil - Massage
diluted oil onto temples, neck, and shoulders.
·
Rosemary oil - Dilute and
massage into back of neck and shoulders.
When to See a Doctor
Consult a doctor or neurologist if:
·
Your migraines begin
impacting your quality of life
·
You experience them more
than 2-3 times per month
·
They do not respond to
natural treatments
·
You experience any
concerning accompanying symptoms
With natural lifestyle measures, dietary changes, supplements,
and essential oils, many migraine sufferers can drastically reduce the number
of headaches they get per month. However, it's important to speak to a doctor
if migraines remain poorly controlled.
Frequently Asked
Questions
What
foods can trigger migraines?
Common dietary migraine triggers include aged cheeses, processed
meats, chocolate, alcohol, artificial sweeteners, caffeine, and MSG.
What
essential oil is best for migraines?
Peppermint, lavender, eucalyptus, and rosemary oils can provide
relief for migraines. Dilute oils properly before topical use.
What
vitamins help with migraine prevention?
Magnesium, riboflavin (B2), CoQ10, butterbur, and feverfew have
shown efficacy in reducing migraine frequency and severity.
