Healthy Living with Migraines

A migraine is a neurological disease, and is much more than just a headache, with symptoms that include nausea, dizziness, fatigue, and increased sensitivity to sound, light, or smells. 

---

---

If you think you may be suffering from migraines, be sure to see your primary care doctor or a specialist who can appropriately diagnose you and rule out any other causes. 

Here are several home remedies to help treat some of the symptoms of migraines.

1. Add magnesium 

Adding a magnesium supplement to your diet, in doses of 400 to 500 milligrams a day, can help prevent migraines according to the American Migraine Foundation. The supplement may avert the occurrence of aura, a type of sensory disturbance, as well as light and noise sensitivity.

2. Take vitamin B2

A small 2015 study found that 400 milligrams of vitamin B2 daily reduced the frequency and severity of migraines with minimal side effects compared to sodium valproate.

3. Have caffeine 

Some studies have found that caffeine may help treat migraines. However, a 2019 review found that chronic caffeine intake seemed to increase the chance of migraines — in particular, the Cleveland Clinic recommends limiting yourself to 150 to 200 milligrams of caffeine daily. 

4. Use hot or cold remedies

Applying heat or cold can help relieve migraines, according to the Mayo Clinic.

When applied at the onset of a migraine, a frozen neck wrap significantly reduced pain, according to a small 2013 study. Placing a heating pad on your head or neck may also help to relax your muscles, which can relieve tension and the migraine itself. 

5. Avoid light

Since migraines increase sensitivity to light and sound, the Mayo Clinic recommends relaxing in a dark and quiet room. Try to sleep if you can. 

6. Exercise regularly  

Exercising regularly can help reduce the risk of migraines by reducing anxiety, depression, and obesity, according to the Mayo Clinic. Check with your doctor to see what types of exercises they recommend and how often. 

7. Get more sleep 

Sleeping well is essential if you suffer from migraines, since a lack of sleep can trigger an attack.

Good sleep quality comes with going to bed at the same time every night, waking up at the same time every morning, and having a quiet and comfortable sleep space. 

8. Consider peppermint oil

A 2010 study found that the menthol in peppermint is a safe and effective treatment for migraines without aura. Apply to the forehead and temples at the first sign of a migraine. 

9. Take melatonin

Melatonin is a hormone that helps with your circadian rhythm, making you feel tired at night and more awake during the day.

A 2010 study found that migraine patients had abnormally low levels of melatonin. The research suggests that taking a melatonin supplement — up to 3 mg per day — could help with migraines.

Common migraine triggers

Keep a migraine journal to determine what your triggers are so you can avoid them. When you get a migraine, jot down the date, time, what you were doing, your symptoms, anything you ate, and how you’ve been sleeping. 

According to the Mayo Clinic, common migraine triggers include:

• Menstruation
• Pregnancy
• Menopause
• Alcohol
• Too much caffeine
• Stress
• Bright lights
• Loud noises
• Strong smells
• Lack of sleep
• Jet lag
• Intense physical exertion
• Sexual activity
• Weather changes
• Certain medications such as oral contraceptives, nitroglycerin, and vasodilators
• Skipping meals
• Salty or processed foods
• Aged cheeses
• Food additives like MSG and aspartame

What Foods are Good for Headache Relief?

1. Leafy greens 

The Journal of Headache and Pain reported a study that found a combination of folic acid, B6, and B12 reduced migraine symptoms. The National Headache Foundation reported on a European study that found vitamin B2 could reduce migraine frequency.

Following are some of the leafy greens that contain all of these elements and a variety of other anti-inflammatory antioxidants.

• Kale
• Spinach
• Collard greens
• Turnip greens
• Broccoli

2. Nuts 

For some people experiencing a headache, immediate relief is found by eating a handful of almonds or other nuts.

• Almonds
• Walnuts
• Cashew nuts
• Brazil nuts

3. Fatty fish

Research also found that salmon contains coenzyme Q10 and vitamin D, which combined provided migraine relief.

• Salmon
• Cod
• Mackerel
• Halibut

4. Fruits

Bananas are good for headaches because they deliver a dose of potassium, magnesium, B vitamins, and complex carbohydrates, all of which contribute to reducing headache pain. If a headache is due to dehydration, the fruits containing high water content can combat headache pain.

• Apricots
• Avocados
• Bananas
• Figs
• Raspberries
• Melon
• Cantaloupe
• Watermelon
• Honeydew

5. Seeds

Medical research continues to explore blood vessel spasms due to constricted blood vessels as a possible migraine trigger.

• Poppy seeds
• Sesame seeds
• Pumpkin seeds
• Sunflower seeds (without natural flavors)
• Chia seeds

6. Whole grains

One study found a correlation between iron deficiency anemia and migraines in women. Whole grains provide a wealth of nutrients that include vitamin E, B vitamins, iron, coenzyme Q10, magnesium, and fiber.

• Quinoa
• Barley
• Buckwheat
• Bulgur
• Whole oats
• Whole grain bread

7. Legumes

Legumes also supply coenzyme Q10, which may, per a study, reduce the number of days a migraine lasts. All of these nutrients can help relieve headache pain.

• Lentils
• Beans
• Peas
• Soybeans
• Chickpeas

8. Hot peppers

They may also relieve cluster, tension, and other headaches. Besides, eating hot peppers can help open up clogged sinuses, causing a sinus headache. Hot peppers also contain vitamins C, A, B, and E.

• Jalapenos
• Habaneros
• Cayenne
• Anaheim

9. Small amount of coffee or tea

Caffeine can decrease the size of blood vessels, enabling better blood flow. The key is to find a balance and not consume too much caffeine. Too much caffeine can trigger a headache.

10. Ginger

A medical research study on ginger powder found it significantly decreased headache severity in patients with acute migraines without aura.

• Ginger spice
• Ginger powder
• Ginger tea
• Ginger supplement

11. Chocolate

A medical study also found that people who intake a higher amount of tryptophan (a serotonin precursor) daily reduced their odds of developing a migraine by 54-60 percent. Chocolate contains tryptophan and serotonin. (PMID: 32110888)

12. Beets

Studies showed that migraine patients who consumed 2 mg of folic acid, along with vitamins B12 and B6, experienced better results in reducing their migraine symptoms compared to those who received only 1 mg of folic acid with the same vitamins. This suggests that the folic acid content in beets could potentially contribute to managing migraine symptoms.

13. Mushrooms

Some studies suggested that certain compounds found in mushrooms, such as ergothioneine and antioxidants, may have neuroprotective effects and help alleviate inflammation in the brain, potentially offering relief from migraines and headaches.

14. Avocado

15. Figs

Is there food to cure migraine headaches? The general recommendation by the Physicians Committee for Responsible Medicine is to eat foods that are generally known to not contribute to headaches in most people. A simple diet during the headache period can often bring relief.

• Brown rice
• Well-cooked green, orange and yellow vegetables, i.e. squash, carrots, spinach, etc.
• Dried or cooked non-citrus fruits, like cherries and cranberries