7 Options for Natural Migraine Relief and Prevention

From over-the-counter painkillers, to advanced prescription medication there are a wealth of options for preventing and relieving migraines. But not everyone can take these medications.

What about women with migraines who are pregnant? Or those who are too young —or too old—to take the drugs? Or those with prohibitive conditions or who take medications that could interact with migraine drugs? And what about migraine sufferers who can’t tolerate the risks or side effects of OTC or prescription medications or simply haven’t gotten relief from them?  The answer for all these situations is to explore strategies for natural migraine relief and prevention.[i]

Natural migraine relief and prevention options virtually anyone can use

While medications are widely used, many individuals seek natural alternatives either as complements or alternatives to pharmaceuticals. These alternatives fall into seven key categories: herbal remedies for migraines, nutritional approaches for migraine relief, essential oils for migraines, acupuncture, yoga, chiropractic and biofeedback/mindfulness.

1. Herbal remedies for migraines

For thousands of years, herbs have been used as “natural medicine” for relieving —and even preventing—migraine. Today, well-researched medical findings recognize that certain herbs do in fact have the potential to relieve and prevent migraines. Two of the best natural herbal remedies for migraines are feverfew and butterbur.

• Feverfew: Also known as Tanacetum parthenium, feverfew is a flowering herb in the daisy family with anti-inflammatory properties that can naturally reduce migraine frequency.[i] Feverfew is an herbal remedy for migraine that is available in supplement form, but should be used cautiously by pregnant women. 

• Butterbur: Butterbur (Petasites hybridus) has shown even greater effectiveness among herbal remedies for migraine. Butterbur offers natural migraine relief by reducing inflammation and toning blood vessels to reduce painful spasms.[i] But not just any butterbur is safe to use: unpurified butterbur contains Pyrrolizidine alkaloids (PAs) that can cause liver damage. One patented process—developed by the manufacturer of Petadolex brand butterbur— is recognized as effective in extracting these harmful substances. Petdolex’ purity and amount of active ingredients is verified by third-party testing, and Petadolex® is recommended by neurologists and other doctors as effective and safe. Petadolex butterbur can be used by children as young as six as well as by older migraine sufferers. There are few drug interactions and mild—if any—side effects. Consult with your doctor before using Petadolex for natural migraine relief during pregnancy.
  

2. Nutritional approaches for migraine relief

Certain foods and beverages can trigger migraines. But avoiding your trigger foods isn’t the only nutritional approach for migraine relief and prevention. Medical research has found specific nutritional deficiencies in the brains of migraine sufferers. In particular, deficiencies of magnesium, riboflavin (Vitamin B2) and CoQ10 are linked to disruptions in brain energy levels and nerve signaling. Here’s why these nutrients are so important for natural migraine relief and prevention.

• Magnesium for migraines: Essential for nerve transmission and neuromuscular conduction, magnesium also protects against excessive nerve stimulation, which calms the stress response that can often trigger migraines. It’s important to replenish the body’s magnesium. For migraine relief, this is particularly important if heat or heavy exercise cause sweating, which depletes magnesium.

• Vitamin B2 (Riboflavin): Migraine treatment benefits because riboflavin Increases energy production and metabolism at the cellular level. It has the potential to protect against neurotoxicity, neurogenic inflammation and glutamate excitotoxicity —all of which can trigger and intensify migraine attacks.

• Co-enzyme Q10 (CoQ10): This is another well-researched nutrient for natural migraine relief and prevention. CoQ10 helps protect nerves. It’s a co-factor in the electron transport chain and a potent free-radical scavenger in lipid and mitochondrial membranes. This last point is why CoQ10 is also valued for maintaining heart health.

Correcting imbalances of these nutrients can help normalize brain and central nervous system functioning, leading to fewer, less intense migraine attacks.

Even with a healthy diet, it may be difficult to consume the amounts of nutrients needed to correct deficiencies. For natural migraine relief, doctors recommend taking supplements, frequently recommending Dolovent, which provides all three of the key “brain nutrients” at clinical strength, plus additional antioxidants targeting brain, central nervous system and whole body health.

3. Essential oils for migraines

Certain essential oils show some effectiveness for natural migraine relief. Migraine sufferers say that inhaling the oils from a diffuser or rubbing them directly onto the forehead or temples can sometimes keep a painful migraine from developing and soothe nausea as well. There is a fine line, however: for some people, strong scents can actually trigger migraines. The essential oils for migraines most-often used[i] for natural prevention and relief include:

• Peppermint
• Rosemary
• Lavender
• Chamomile
• Eucalyptus

4. Acupuncture for migraines

Acupuncture for migraines is an ancient Chinese practice based on energy that flows along meridians within the body. Inserting thin needles into specific points in these meridians can stimulate or disrupt energy flow to deliver natural migraine relief. Acupuncture also may help with other symptoms like vomiting, light sensitivity, and mood changes. Another advantage in terms of natural migraine prevention is that acupuncture can be used for reduce the need for OTC and prescription medications needed to control migraines.

5. Yoga for migraine relief

Yoga is a mind-body practice that can be helpful in natural migraine prevention. Certain poses can also provide natural migraine relief when an attack is developing. Many migraine sufferers believe practicing yoga helps them reduce stress and build healthy resilience, This helps reduce the frequency, intensity, and duration of migraines, as well as the amount of medication needed during acute attacks. Here are some of the best poses for using yoga for natural migraine prevention.

• Child’s pose
• Bridge pose
• Forward fold
• Shashankasana (hare pose)
• Supine chest and shoulder stretch
• Supine twist
• Viparita Karani (legs-up-the-wall pose)

6. Chiropractic for migraines

For some people, chiropractic care proves to be an effective option for natural migraine prevention and relief. By applying gentle, controlled force (such as massage) and stimulation, a chiropractor can relieve nerve tension and improve blood flow and spinal function which, in turn, can help keep migraines from developing. Chiropractors may recommend a variety of chiropractic techniques for natural migraine relief, including:

• Spinal manipulation
• Cervical or neck adjustments
• Soft tissue therapies
• Myofascial release massage
• Trigger point therapies

7. Biofeedback and mindfulness meditation for migraines 

According to the American Migraine Foundation, biofeedback for migraine can lower headache frequency and severity by up to 45% to 60%. Harvard medical researchers have found mindful meditation, for migraine sufferers can significantly reduce “pain catastrophizing —(an exaggerated negative feeling toward pain experiences), which can play a role in chronic migraine.

• Biofeedback. For migraines, biofeedback is a noninvasive mind-body therapy technique where you (typically) use a wearable device to monitor heart rate, blood pressure, brain waves, breathing, skin sweat, and muscle tension. By helping you realize when these functions change, biofeedback alerts you to anxiety, stress or other conditions. You can then consciously soothe behaviors to bring your body and mind back into balance. In addition to natural migraine prevention, biofeedback is used for ADHD, fibromyalgia, stroke, high blood pressure and other pain and stress-related conditions[i].
• Mindfulness meditation. For migraine sufferers, stress can trigger attacks. Mindfulness meditation offers natural migraine relief by reducing stress, improving pain tolerance, and promoting relaxation. Like biofeedback, mindfulness keeps you aware of changes in your mind and body that affect your well-being so you can focus on restoring a natural balance before migraine attacks develop. By enabling migraine sufferers to have some measure of control, mindfulness practices can provide natural migraine prevention and help control depression, anxiety, and pain catastrophizing.

Tension Headache: Natural Remedies

Tension headaches, characterized by a dull, steady pain around the head, can benefit from the same natural approaches that help migraine sufferers.  Here are some additional remedies that offer natural relief for migraines and for tension headaches.

• Regular Exercise: Physical activity helps reduce stress and tension, which can trigger tension headaches. Activities such as yoga, swimming, and walking can be particularly beneficial. For migraine sufferers, these same gentle forms of exercise are also beneficial.

• Heat and Cold Therapy: Applying a heating pad or cold compress to the back of the neck or forehead can help alleviate tension headaches and pain. For both migraine and tension headache, natural remedies include alternating between hot and cold packs to “confuse” pain signals and ease off the intensity of the attack.

• Herbal Teas: Just as essential oils can ease headaches for migraine sufferers, chamomile and peppermint teas have calming effects that can help relax muscles and relieve tension headaches. They can be enjoyed as part of a daily routine to promote relaxation.

• Adequate Sleep: Poor sleep habits often contribute to increased muscle tension. Headaches result, along with decreased tolerance to pain — factors that can worsen tension headaches and migraines. One of the best natural remedies for tension headache (and migraine) is to get enough sleep and maintain a regular sleep schedule.  

• Hydration: Dehydration can exacerbate tension headaches and migraines, so it’s important to drink enough water throughout the day.

Natural migraine relief during pregnancy

During pregnancy, natural migraine relief is a must due to potential risks associated with medications. Talk with your doctor about any exercise plans and put together a migraine management plan that prioritizes the following natural migraine relief and prevention strategies that are generally considered safe during pregnancy,

• Nutritional supplementation: In addition to pregnancy vitamins, talk with your doctor about maintaining healthy levels of migraine-fighting magnesium, Vitamin B2 (riboflavin) and CoQ10. Ask if supplementing your diet with Dolovent would be beneficial for you as natural migraine relief during pregnancy.
• Acupressure: This technique is non-invasive and can be easily learned for self-treatment.
• Hydration and rest: Ensuring adequate hydration and getting enough rest can provide natural migraine relief during pregnancy. Dehydration and fatigue can trigger headaches, so maintaining good hydration levels and prioritizing sleep are crucial.
• Stress management: Stress is a common trigger for headaches. Practices such as yoga, meditation, and deep breathing can help reduce stress levels. Used during pregnancy, stress management techniques help provide safe and natural migraine relief.
• Ginger: Nausea can be a problem during migraines and during pregnancy itself. Known for its anti-nausea properties, ginger can help with nausea and provide natural migraine relief during pregnancy. Research has also compared ginger to triptans in managing migraine[i].  It can be consumed as tea or in small amounts in food.

Conclusion

For migraine and tension headache, natural remedies offer good alternatives to conventional medications. These natural migraine relief options can make all the difference to those seeking gentler approaches or facing restrictions on how they manage migraines during pregnancy. To get the greatest benefits, consult with your doctor to create a plan for incorporating natural migraine prevention into a holistic approach to wellness.