If you have chronic migraines, natural self careapproachescan help you manage your symptoms when a migraine strikes. What works for someone else may not work for you, so you may need to experiment to find the self care strategy that helps you most.
Verywell / Emily Roberts
Diet
Use for: Migraine prevention
You can also pinpoint your triggers with an elimination diet. The idea is to stop consuming just one type of food and pay attention to changes in your migraine frequency or severity before considering re-introducing it. Although this method may be time-consuming, many find it well worth it.
How to Do an Elimination Diet
Keep in mind that fasting, skipping meals, and dehydration can trigger migraines as well, so it’s important not to deprive yourself of nutrients when trying an elimination diet.
Foods and beverages that are commonly reported to trigger migraines include:
Diet As Migraine Therapy
Essential Oils
Use for: Migraine prevention and treatment
Researchers believe that someessential oilshave anti-inflammatory, antihypertensive, analgesic (pain relieving), and mood-stabilizing properties that may be useful for migraine prevention and treatment.The most closely studied essential oils for this purpose include:
Because of their low toxicity profile, essential oils are considered to be a safe and cost-effective alternative treatment when used properly. They can be inhaled, added to a bath, or applied to the skin in small, diluted amounts.
Finding High-Quality Essential Oils
Acupressure
Use for: Migraine treatment
For some people who get migraines,acupressure—a process of stimulating certain pressure points on the body—may help relieve gastrointestinal symptoms like nausea. The most effective acupressure point for migraine symptom relief is considered to be the PC6 pressure point, which is located on the inner forearm, approximately three finger widths below the wrist.
Products marketed as “Sea Bands” or acupressure wristbands are used formotion sicknessand can also be used during or before a migraine attack. To test how well they work, 40 women were asked to wear sea bands on both of their wrists as soon as they felt a migraine attack beginning. After 120 minutes, 71.8% of participants noticed a significant reduction in nausea. After 240 minutes, that percentage increased to 84.3%.
Yoga
In one study, 30 participants practiced yoga five days per week and also received conventional migraine treatment, while another 30 participants received only conventional care. Each yoga session lasted one hour and consisted of stretching, breathing exercises, and common yoga asanas or postures. The participants were also asked to monitor their headache intensity and frequency in a diary.
After six weeks, all participants who practiced yoga reported significant improvements in migraine frequency and pain intensity. Meanwhile, just 73.3% of participants who only received conventional care noticed improvements. Researchers also found that those who practiced yoga had decreased sympathetic nervous system drive and enhanced vagal tone, meaning that their bodies were less vulnerable to the inflammatory effects of stress.
Since aerobic exercise can trigger migraines in some people, it’s important to take your yoga workout slow and practice mindfulness. If you find that yoga increases your pain, don’t push yourself. Yoga is most effective when it alleviates stress and enhances your mood.
Yoga and Migraines
Emily Roberts / Verywell
A Word From Verywell
Natural management of migraines is usually an adjunctive approach that you can use along withover-the-counteror prescription medication or evennatural remedies. Natural methods of managing your migraines can reduce your need for medication and improve your quality of life.
These natural strategies for migraine management are safe, and you can use more than one because they do not cause side effects or interact with each other in a harmful way.
Note: While migraine herbal remedies may be natural, they can come with side effects and drug interaction concerns. Speak with your healthcare provider before trying any suchsupplements.
13 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Rockett F, de Oliveira V, Castro K, Chaves M, da S Perla A, Perry I.Dietary aspects of migraine triggers.Nutrition Reviews.2012 Jun;70(6):337-356. doi:10.1111/j.1753-4887.2012.00468.xGazerani P.Migraine and diet.Nutrients. 2020 Jun;12(6):1-11. doi:10.3390/nu12061658Lenardão E, Savegnago L, Jacob R, Victoria F, Martinez D.Antinociceptive effect of essential oils and their constituents: An update review.J Braz Chem Soc.2016 Mar;27(3):435-474. doi:10.5935/0103-5053.20150332Sasannejad P, Saeedi M, Shoeibi A, Gorji A, Abbasi M, Foroughipour M.Lavender essential oil in the treatment of migraine headache: A placebo-controlled clinical trial.Eur Neurol. 2012 Apr;67(5):288-291. doi:10.1159/000335249Ahmadifard M, Yarahmadi S, Ardalan A, Ebrahimzadeh F, Bahrami P, Sheikhi E.The efficacy of topical basil essential oil on relieving migraine headaches: A randomized triple-blind study.Complement Med Res. 2020 Oct;27(1):310-318. doi:10.1159/000506349Rafieian-Kopaei M, Hasanpour-Dehkordi A, Lorigooini Z, Deris F, Solati K, Mahdiyeh F.Comparing the effect of intranasal lidocaine 4% with peppermint essential drop 1.5% on migraine attacks: A double-blind clinical trial.Int J Prev Med. 2019 Jul;10(1):121. doi:10.4103/ijpvm.IJPVM_530_17National Cancer Institute.Aromatherapy with essential oils (PDQ)-health professional version.U.S. Food and Drug Administration.Code of Federal Regulations Title 21.Xu JH, Mi HY.A randomized controlled trial of acupressure as an adjunctive therapy to sodium valproate on the prevention of chronic migraine with aura.Medicine (Baltimore). 2017 Jul;96(27):1-4. doi:10.1097/MD.0000000000007477Allais G, Rolando S, Castagnoli Gabellari I, et al.Acupressure in the control of migraine-associated nausea.Neurol Sci. 2012 May;33(1):207-210. doi:10.1007/s10072-012-1069-yCooke M, Rickard C, Rapchuk I, et al.PC6 acupoint stimulation for the prevention of postcardiac surgery nausea and vomiting: A protocol for a two-group, parallel, superiority randomised clinical trial.BMJ Open.2014 Nov;4(1):1-7. doi:10.1136/bmjopen-2014-006179Chu P, Gotink R, Yeh G, Goldie S, Hunink MG.The effectiveness of yoga in modifying risk factors for cardiovascular disease and metabolic syndrome: A systematic review and meta-analysis of randomized controlled trials.Euro J Prev Card. 2020 Aug;23(3):291-307. doi:10.1177/2047487314562741Kisan R, Sujan M, Adoor M, et al.Effect of Yoga on migraine: A comprehensive study using clinical profile and cardiac autonomic functions.Int J Yoga. 2014;7(2):126-132. doi:10.4103/0973-6131.133891
13 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Rockett F, de Oliveira V, Castro K, Chaves M, da S Perla A, Perry I.Dietary aspects of migraine triggers.Nutrition Reviews.2012 Jun;70(6):337-356. doi:10.1111/j.1753-4887.2012.00468.xGazerani P.Migraine and diet.Nutrients. 2020 Jun;12(6):1-11. doi:10.3390/nu12061658Lenardão E, Savegnago L, Jacob R, Victoria F, Martinez D.Antinociceptive effect of essential oils and their constituents: An update review.J Braz Chem Soc.2016 Mar;27(3):435-474. doi:10.5935/0103-5053.20150332Sasannejad P, Saeedi M, Shoeibi A, Gorji A, Abbasi M, Foroughipour M.Lavender essential oil in the treatment of migraine headache: A placebo-controlled clinical trial.Eur Neurol. 2012 Apr;67(5):288-291. doi:10.1159/000335249Ahmadifard M, Yarahmadi S, Ardalan A, Ebrahimzadeh F, Bahrami P, Sheikhi E.The efficacy of topical basil essential oil on relieving migraine headaches: A randomized triple-blind study.Complement Med Res. 2020 Oct;27(1):310-318. doi:10.1159/000506349Rafieian-Kopaei M, Hasanpour-Dehkordi A, Lorigooini Z, Deris F, Solati K, Mahdiyeh F.Comparing the effect of intranasal lidocaine 4% with peppermint essential drop 1.5% on migraine attacks: A double-blind clinical trial.Int J Prev Med. 2019 Jul;10(1):121. doi:10.4103/ijpvm.IJPVM_530_17National Cancer Institute.Aromatherapy with essential oils (PDQ)-health professional version.U.S. Food and Drug Administration.Code of Federal Regulations Title 21.Xu JH, Mi HY.A randomized controlled trial of acupressure as an adjunctive therapy to sodium valproate on the prevention of chronic migraine with aura.Medicine (Baltimore). 2017 Jul;96(27):1-4. doi:10.1097/MD.0000000000007477Allais G, Rolando S, Castagnoli Gabellari I, et al.Acupressure in the control of migraine-associated nausea.Neurol Sci. 2012 May;33(1):207-210. doi:10.1007/s10072-012-1069-yCooke M, Rickard C, Rapchuk I, et al.PC6 acupoint stimulation for the prevention of postcardiac surgery nausea and vomiting: A protocol for a two-group, parallel, superiority randomised clinical trial.BMJ Open.2014 Nov;4(1):1-7. doi:10.1136/bmjopen-2014-006179Chu P, Gotink R, Yeh G, Goldie S, Hunink MG.The effectiveness of yoga in modifying risk factors for cardiovascular disease and metabolic syndrome: A systematic review and meta-analysis of randomized controlled trials.Euro J Prev Card. 2020 Aug;23(3):291-307. doi:10.1177/2047487314562741Kisan R, Sujan M, Adoor M, et al.Effect of Yoga on migraine: A comprehensive study using clinical profile and cardiac autonomic functions.Int J Yoga. 2014;7(2):126-132. doi:10.4103/0973-6131.133891
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Rockett F, de Oliveira V, Castro K, Chaves M, da S Perla A, Perry I.Dietary aspects of migraine triggers.Nutrition Reviews.2012 Jun;70(6):337-356. doi:10.1111/j.1753-4887.2012.00468.xGazerani P.Migraine and diet.Nutrients. 2020 Jun;12(6):1-11. doi:10.3390/nu12061658Lenardão E, Savegnago L, Jacob R, Victoria F, Martinez D.Antinociceptive effect of essential oils and their constituents: An update review.J Braz Chem Soc.2016 Mar;27(3):435-474. doi:10.5935/0103-5053.20150332Sasannejad P, Saeedi M, Shoeibi A, Gorji A, Abbasi M, Foroughipour M.Lavender essential oil in the treatment of migraine headache: A placebo-controlled clinical trial.Eur Neurol. 2012 Apr;67(5):288-291. doi:10.1159/000335249Ahmadifard M, Yarahmadi S, Ardalan A, Ebrahimzadeh F, Bahrami P, Sheikhi E.The efficacy of topical basil essential oil on relieving migraine headaches: A randomized triple-blind study.Complement Med Res. 2020 Oct;27(1):310-318. doi:10.1159/000506349Rafieian-Kopaei M, Hasanpour-Dehkordi A, Lorigooini Z, Deris F, Solati K, Mahdiyeh F.Comparing the effect of intranasal lidocaine 4% with peppermint essential drop 1.5% on migraine attacks: A double-blind clinical trial.Int J Prev Med. 2019 Jul;10(1):121. doi:10.4103/ijpvm.IJPVM_530_17National Cancer Institute.Aromatherapy with essential oils (PDQ)-health professional version.U.S. Food and Drug Administration.Code of Federal Regulations Title 21.Xu JH, Mi HY.A randomized controlled trial of acupressure as an adjunctive therapy to sodium valproate on the prevention of chronic migraine with aura.Medicine (Baltimore). 2017 Jul;96(27):1-4. doi:10.1097/MD.0000000000007477Allais G, Rolando S, Castagnoli Gabellari I, et al.Acupressure in the control of migraine-associated nausea.Neurol Sci. 2012 May;33(1):207-210. doi:10.1007/s10072-012-1069-yCooke M, Rickard C, Rapchuk I, et al.PC6 acupoint stimulation for the prevention of postcardiac surgery nausea and vomiting: A protocol for a two-group, parallel, superiority randomised clinical trial.BMJ Open.2014 Nov;4(1):1-7. doi:10.1136/bmjopen-2014-006179Chu P, Gotink R, Yeh G, Goldie S, Hunink MG.The effectiveness of yoga in modifying risk factors for cardiovascular disease and metabolic syndrome: A systematic review and meta-analysis of randomized controlled trials.Euro J Prev Card. 2020 Aug;23(3):291-307. doi:10.1177/2047487314562741Kisan R, Sujan M, Adoor M, et al.Effect of Yoga on migraine: A comprehensive study using clinical profile and cardiac autonomic functions.Int J Yoga. 2014;7(2):126-132. doi:10.4103/0973-6131.133891
Rockett F, de Oliveira V, Castro K, Chaves M, da S Perla A, Perry I.Dietary aspects of migraine triggers.Nutrition Reviews.2012 Jun;70(6):337-356. doi:10.1111/j.1753-4887.2012.00468.x
Gazerani P.Migraine and diet.Nutrients. 2020 Jun;12(6):1-11. doi:10.3390/nu12061658
Lenardão E, Savegnago L, Jacob R, Victoria F, Martinez D.Antinociceptive effect of essential oils and their constituents: An update review.J Braz Chem Soc.2016 Mar;27(3):435-474. doi:10.5935/0103-5053.20150332
Sasannejad P, Saeedi M, Shoeibi A, Gorji A, Abbasi M, Foroughipour M.Lavender essential oil in the treatment of migraine headache: A placebo-controlled clinical trial.Eur Neurol. 2012 Apr;67(5):288-291. doi:10.1159/000335249
Ahmadifard M, Yarahmadi S, Ardalan A, Ebrahimzadeh F, Bahrami P, Sheikhi E.The efficacy of topical basil essential oil on relieving migraine headaches: A randomized triple-blind study.Complement Med Res. 2020 Oct;27(1):310-318. doi:10.1159/000506349
Rafieian-Kopaei M, Hasanpour-Dehkordi A, Lorigooini Z, Deris F, Solati K, Mahdiyeh F.Comparing the effect of intranasal lidocaine 4% with peppermint essential drop 1.5% on migraine attacks: A double-blind clinical trial.Int J Prev Med. 2019 Jul;10(1):121. doi:10.4103/ijpvm.IJPVM_530_17
National Cancer Institute.Aromatherapy with essential oils (PDQ)-health professional version.
U.S. Food and Drug Administration.Code of Federal Regulations Title 21.
Xu JH, Mi HY.A randomized controlled trial of acupressure as an adjunctive therapy to sodium valproate on the prevention of chronic migraine with aura.Medicine (Baltimore). 2017 Jul;96(27):1-4. doi:10.1097/MD.0000000000007477
Allais G, Rolando S, Castagnoli Gabellari I, et al.Acupressure in the control of migraine-associated nausea.Neurol Sci. 2012 May;33(1):207-210. doi:10.1007/s10072-012-1069-y
Cooke M, Rickard C, Rapchuk I, et al.PC6 acupoint stimulation for the prevention of postcardiac surgery nausea and vomiting: A protocol for a two-group, parallel, superiority randomised clinical trial.BMJ Open.2014 Nov;4(1):1-7. doi:10.1136/bmjopen-2014-006179
Chu P, Gotink R, Yeh G, Goldie S, Hunink MG.The effectiveness of yoga in modifying risk factors for cardiovascular disease and metabolic syndrome: A systematic review and meta-analysis of randomized controlled trials.Euro J Prev Card. 2020 Aug;23(3):291-307. doi:10.1177/2047487314562741
Kisan R, Sujan M, Adoor M, et al.Effect of Yoga on migraine: A comprehensive study using clinical profile and cardiac autonomic functions.Int J Yoga. 2014;7(2):126-132. doi:10.4103/0973-6131.133891
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