For years as a migraine sufferer, I tried to manage my symptoms with medications alone. However, many of the migraine medications just made me feel sicker. I was stuck in a pattern of migraines and rebound headaches, and I knew that I needed to change my lifestyle to reduce the number of migraines I was experiencing. Here are 7 things I do to manage my migraines naturally.
1. Take Magnesium Supplements
According to the American Migraine Foundation, Magnesium is frequently used to prevent migraines, usually at a dose of 400-600 mg per day. Of course, talk to your doctor before starting any supplements. I found that taking Magnesium every day significantly reduced my number of migraines per month.
2. Good Sleep Hygiene
According to the Mayo Clinic, good sleep hygiene is important to head off migraines. I’ve found that creating a wind-down and bedtime routine has significantly helped my migraines. I try my best to go to sleep around the same time every night and get 8 hours of sleep when possible. Limiting phone use and TV before bed is also really important.
3. Stay Hydrated
I used to be awful at drinking water. Now, I make sure to always have a water bottle with me that tracks how much water I’ve had to drink. In a recent study, those who drank more total water had less severe and less frequent migraines. The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is about 15.5 cups (3.7 liters) of fluids a day for men and about 11.5 cups (2.7 liters) of fluids a day for women.
4. Know Your Warning Signs
I usually can tell if a headache is coming on. I start getting pain in my neck and nausea. Warning signs of a migraine are different for everyone. If I pay attention to initial warning signs, I can try to drink more water, do some relaxation techniques, and use peppermint oil to either lessen or eliminate my oncoming migraine.
5. Practice Relaxation and Meditation
I enjoy using progressive muscle relaxation, practicing yoga, and doing guided meditations. All of this helps to reduce my stress and manage my migraines. A 2020 study researched the effects of taking part in mindfulness-based stress reduction training for people experiencing frequent migraines. The study showed a reduction in migraine frequency after 12 weeks.
6. Eat Anti-Inflammatory Foods
I realized that inflammatory foods were triggering more migraines for me. By cutting out certain foods and replacing them with anti-inflammatory foods, I was able to better manage my migraines naturally. Some anti-inflammatory foods that are helpful for migraine sufferers are leafy greens, foods rich in omega 3s like salmon and flaxseed, and antioxidants like berries. I love putting flaxseed in a berry smoothie for breakfast.
7. Avoid Your Triggers
By keeping a headache journal and food diary, I was able to identify some of my triggers. Many of my triggers were food-related like soy sauce, red wine, and deli meats. Others include too much caffeine, stress, and hormonal changes. Knowing your triggers can help you make adjustments and manage your migraines naturally.
Finding Relief from Frequent Migraines
I can’t say that I’m migraine-free, but I have made positive improvements. Ultimately, knowing how to manage your migraines naturally will help you feel healthier and more in control. Talk to your doctor about how you can manage your migraines better, and use all the resources at your disposal. You don’t have to continue to suffer.