15 Natural Ways to Reduce Migraine Symptoms

Migraine headaches aren’t like other migraines. You may have pounding pain, nausea, and light and sound sensitivity. When you’re having a migraine attack or episode, you’ll try virtually anything to get rid of it. Natural treatments are non-drug approaches to alleviating migraine symptoms. These at-home therapies may help prevent migraine episodes or, at the very least, lower the intensity and length of migraine attacks. Continue reading to learn about 15 natural therapy ways to reduce migraine symptoms. It’s important to keep in mind that migraine episodes may require the use of prescription or over-the-counter (OTC) medicine. Consult a doctor to develop a treatment plan that is right for you.

Limit your intake of certain meals.

Diet is an important factor in avoiding migraine episodes. It is also one of the ways to reduce migraine symptoms. Many foods and drinks may cause migraines, including:

  • Foods containing nitrates, such as hot dogs, deli meats, bacon, and sausage chocolate, cheeses, such as: blue, feta, cheddar, Parmesan, and Swiss, alcohol, particularly red wine.
  • foods that include the taste enhancer monosodium glutamate (MSG) foods that are extremely cold, such as ice cream or iced beverages
  • items that have been processed
  • foods that have been pickled
  • Dried fruits, buttermilk, sour cream, and yogurt are examples of cultured dairy products.

Some individuals may find that a small quantity of coffee relieves migraine discomfort. Some migraine treatments include caffeine as well. However, too much caffeine might trigger a migraine. Caffeine withdrawal headaches are also a possibility.

Keep a daily food log to find out which foods and drinks cause migraine episodes for you. Keep track of what you eat and how you feel afterward.

Use lavender essential oil.

Lavender essential oil may help to relieve migraine discomfort. Lavender oil may be breathed straight or mixed with a carrier oil and applied to your temples in little quantities.

A 2016 randomized controlled trial discovered evidence that 3 months of lavender treatment as a preventive therapy, meaning administered before a migraine episode starts, decreased migraine frequency and intensity. However, there is still a scarcity of research.

There is a detailed discussion about an oils can relieve anxiety in our article.

Consider acupuncture.

Acupuncture is a technique that involves putting extremely fine needles into specific areas of your skin to provide treatment from a range of ailments. According to Trusted Source, 20 sessions of manual acupuncture combined with usual treatment were more effective than sham acupuncture combined with usual care in preventing migraine in persons with a history of episodic migraine without aura. A treatment in which the needles are not put as deeply is known as sham acupuncture.

Keep an eye out for feverfew.

Feverfew is a blooming plant with a daisy-like appearance. It’s a migraine folk cure. Although it hasn’t been well researched, there is some indication that it may be somewhat more helpful than a placebo in the treatment of migraines.

Use peppermint essential oil.

Although there is a limited amount of study, the molecule menthol present in peppermint oil may help reduce migraine symptoms.

Ways to Reduce Migraine Symptoms


Ginger has long been used to treat nausea induced by a variety of ailments, including migraines. Migraine attacks may benefit from its pain-relieving properties. One randomized controlled trial indicated indications that ginger may have positive action, according to a 2020 review of studiesTrusted Source.

Join a yoga class.

Yoga promotes health and well-being via breathing, meditation, and bodily positions. According to a 2015 research published in Trusted Source, yoga may help to reduce the frequency, length, and severity of migraine episodes. It is believed to reduce anxiety, relieve tension in migraine-prone regions, and promote vascular health.

Attempt biofeedback.

Biofeedback is a kind of relaxation technique. It teaches you how to regulate your autonomic responses to stress. Electrodes are placed on your skin during this treatment to track physiologic processes that fluctuate with stress, such as heart rate, blood pressure, and muscular tension.

Increase your magnesium intake.

Headaches and migraines are connected to magnesium shortage. Supplementing with magnesium oxide may help avoid migraines with aura. It may also help to avoid migraines during menstruation (hormone headaches).

Magnesium may be found in foods such as:

  • sesame seeds almonds
  • seeds of sunflower
  • Cashews from Brazil
  • pistachio butter
  • oatmeal \eggs \milk

Schedule a massage.

Massage may help to minimize the frequency of migraines. Migraine is linked to a deficiency in serotonin in the brain, and massage has been demonstrated to boost serotonin levels. Massage for migraine treatment has minimal data to back it up, but it’s typically safe and has a low risk of negative effects.

If you’re suffering from migraine-related nausea, try acupressure.

Acupressure is the technique of applying pressure to particular places on the body with the fingers and hands to alleviate pain and other ailments.

Use stress-reduction approaches

According to the American Headache Society, stress is a migraine trigger for more than 80% of migraine sufferers. Learning how to better manage your stress may help you reduce the frequency of your migraines.

The following are some of the most often utilized stress management techniques:

  • Exercising deep breathing
  • progressive muscle relaxation meditating mental imaging music therapy or listening to calming music counseling or therapy
  • arranging additional time for relaxing activities increasing time management

Keeping yourself hydrated

According to the American Migraine Foundation, dehydration is a migraine trigger for around a third of migraine sufferers. Drink lots of water throughout the day, particularly while exercising, to avoid dehydration. You may need to drink more water than normal on hot days.

Make an effort to obtain a decent night’s rest.

The link between sleep and migraine isn’t completely understood. According to 2016Trusted Source research, there is a link between frequent migraines and poor sleep quality. This link holds true for both migraines with and without aura.

You may enhance your sleep by going to bed at the same time every night, avoiding coffee late in the day, and avoiding stimulating activities before bed.


Butterbur is a flowering plant native to Europe, Asia, and North America. The American Academy of Neurology approved it for migraine prevention up to 2012Trusted Source. They discontinued recommending it in 2015 because of the risk of liver damage. Only use pyrrolizidine alkaloid-free butterbur products, according to the National Center for Complementary and Integrative HealthTrusted Source, since this ingredient may harm the liver, lungs, and circulation. Before using butterbur, see your doctor.

So what’s the final thought about Migraine Solution?

Finally, these are ways to reduce migraine symptoms. If you’ve ever had a migraine, you know how difficult the symptoms may be. You may miss work or be unable to engage in activities that you like. However, the solutions listed above may help. Speaking with individuals who understand what you’re going through might also be beneficial. It’s crucial to see a doctor if your migraine attacks or episodes don’t respond to home cures. If your symptoms are severe, frequent, or interfering with your everyday life, see a doctor.

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