15 Natural Ways to Reduce Migraine Symptoms

Reduce Migraine Symptoms– Migraine attacks aren’t the usual headaches. There are times when you may feel pounding nausea, pain, or sensitivity to light and sound. When a migraine attack happens, you’ll try everything to alleviate it.

Natural remedies are non-pharmacological methods to reduce migraine-related symptoms. These home remedies may aid in preventing the onset of migraine attacks, or at the very least, help to lessen the intensity and duration.

Read on while we review 15 remedies from nature that can aid in managing and reduce migraine symptoms.

Be aware that migraines may require treatment using prescribed or non-prescription (OTC) medications. Talk to your doctor regarding a treatment plan that is suitable for you.

1. Avoid certain foods

Diet plays a crucial part in the prevention of migraine attacks. A variety of drinks and foods can trigger migraines for migraines, including:

  • Foods that contain nitrates include hot dogs, deli meats bacon and sausage
  • chocolate
  • cheeses that contain the naturally produced substance tyramine such as blue cheese, feta, cheddar Parmesan and Swiss
  • Alcohol, particularly red wine
  • food items that contain Monosodium Glutamate (MSG), a flavor enhancer
  • food items that are extremely cold, like Ice cream or drinks that are cold, such as
  • processed food items
  • Pickled food items
  • beans
  • dried fruits
  • Dairy products that are cultured, like buttermilk, sour cream and yogurt

A tiny quantity of caffeine can help reduce migraine discomfort in certain individuals. It is also found in a variety of migraine medications. But excessive amounts of caffeine could trigger a migraine attack. It can also trigger an extreme headache that is triggered by withdrawal from caffeine.

To find out the foods and beverages that cause migraines for you to avoid, keep a daily food diary. Note everything you eat, and take note of what you feel like afterward.

2. Apply lavender oil

Inhaling the essential oils of lavender could ease migraine pain. Lavender oil is a great option to inhale directly or mixed with the help of a carrier oil and then applied in small amounts on your temples.

A research study conducted in 2016 that was randomized and controlled discovered evidence that three months of lavender therapy, as a preventative therapy, that is, that it is administered prior to the onset of migraine attacks it reduced the intensity and frequency headaches. But, research on the subject is in its early stages.

A Review of 2020 studies conducted by Trusted Source published in the journal Phytotherapy Research examined the ability of different herbal treatments that include lavender therapy to treat migraine. The authors discovered little or no evidence in favor of using butterbur or feverfew in treating migraine. However, they didn’t mention that the current research recommends the treatment with lavender.

As the majority of studies showed the potential for bias. Therefore, more good research is required.

3. Try Acupuncture

The practice of acupuncture involves injecting very fine needles into specific areas of your skin in order to bring relief from a variety of health issues.

A 2020 controlled randomized controlled study by Trusted Source discovered the 20-session manual acupuncture with standard treatment was more effective in stopping migraines in patients who suffer from episodic migraines without aura as compared to sham acupuncture with standard treatment. Sham Acupuncture is a method of treatment that uses needles that aren’t inserted as deeply.

A review in 2016 of 22 studies conducted by Trusted Source also found evidence that acupuncture can help reduce symptoms of headache. In the summary of results the authors state that if a patient had 6 days of migraine each month prior to treatment, it could be expected that they’d have:

  • 5 days of normal care
  • 4 days of fake Acupuncture or anti-inflammatory medications
  • 3 1/2 days of real Acupuncture for 3 1/2 days.

4. Check for feverfew

Feverfew is a flowering plant that resembles daisies. It is a traditional treatment for headaches. It’s still not well-studied yet, however there’s some evidence to suggest that it could be marginally more effective than placebo in treating migraine.

In the 2015 review of studies conducted by Trusted Source which is an update to a study from 2004 in which the authors concluded that more studies are needed to confirm that feverfew is a viable option in treatment of migraine.

The authors mention that one more comprehensive study, published following the review in 2004 found 0.6 less headache days in a month among those who used feverfew as opposed to an placebo. The authors describe earlier studies as not being of high quality or offering mixed evidence.

It is the Review of 2020 studies by Trusted Source published in Phytotherapy Research also summarizes the finding on feverfew that it is “mixed.”

5. Apply Oil of Peppermint

The chemical menthol within peppermint oils could help in preventing migraine attacks, but there’s only a tiny number of scientific studies.

A 2019 controlled, randomized study conducted by Trusted Source examined the effect of lidocaine in the nasal passages along with 1.5 percent essential oil of peppermint as well as a placebo for the treatment of migraine symptoms.

The study discovered that 40% of patients who were in the lidocaine or peppermint oil group experienced significant improvements in their symptoms as opposed to 4.9 percent of the people who were in the group with placebo.

The National Center for Complementary and Integrative Health Trusted Source states that little research has been conducted on peppermint leaves, however the evidence suggests that topical peppermint oil could help with tension headaches.

6. Ginger

Ginger is known for its ability to reduce nausea caused by various illnesses, including migraine. It is believed to have benefits for relieving pain in migraine attacks. According to a study that was reviewed in 2020 by studies conducted by Trusted Source One controlled, randomized study showed that ginger could have a positive effect.

Further research is required to better understand the scope and value of ginger’s use in relieving migraine-related pain.

7. Join Yoga Classes

Yoga utilizes breathing, meditation and body movements to boost health and wellbeing. A 2015 study conducted by Trusted Source found that yoga could reduce the frequency of, the duration, and the degree of attacks by migraine. It’s believed to ease anxiety, relieve tension in migraine trigger regions and boost cardiovascular health.

The study concluded that yoga might be beneficial as a complement treatment for migraine.

8. Try Bio-feedback

Biofeedback can be described as a method of relaxation. It helps you control the autonomic responses to stress. In this treatment the electrodes are positioned on your skin to observe the physiological processes that alter stress, including your heart rate, blood pressure and tension in your muscles.

In a biofeedback therapy session, you collaborate with a therapist in order to reduce stress by adjusting your physiologic processes, thereby providing feedback.

According to the findings of a 2019 study conducted by the Trusted Source There is evidence in favor of using mind-body techniques like biofeedback and cognitive behavioral therapy to treat migraine. They are without side adverse effects and can be an excellent alternative to medication for some individuals.

9. Include Magnesium In Your Diet

Magnesium insufficiency is associated with migraines and headaches. Magnesium oxide supplementation can help to prevent migraines that are associated with an aura. It could also reduce the risk of the menstrual headache (hormone migraines).

A 2021 study by the Trusted Source discovered that 500 milligrams magnesium oxide taken twice per every day for eight weeks was as effective as medication valproate sodium to prevent migraine, with no serious side consequences.

Magnesium can be found in foods like:

  • Almonds
  • sesame seeds
  • sunflower seeds
  • Brazil nuts
  • Cashews
  • peanut butter
  • oatmeal
  • eggs
  • milk

10. Take Advantage of An Appointment for a Massage

Massage may reduce migraine frequency. Migraine is a result of lower levels of serotonin inside the brain. Massage has been proven to boost serotonin levels. There isn’t much evidence to support massage as a method to relieve migraine, however it’s generally considered safe and has the lowest risk of adverse consequences.

11. Try Acupressure to Treat Nausea Caused by Migraine

Acupressure is the process of applying pressure with fingers and hands to certain areas of the body in order to alleviate discomfort and other symptoms.

A 2017 study conducted by a Trusted Source discovered evidence to suggest that acupuncture can assist in reducing nausea caused by migraine treatment, but it does not improve the quality of life or pain.

12. Apply Stress Management Techniques

As per the American Headache Society over 80 percent of those suffering from migraine say that stress is an underlying cause of migraine. Understanding how to manage stress can reduce the frequency of migraines.

The most commonly employed techniques for stress management are:

  • Breath exercises for deep-breathing
  • Visual imagery
  • Music therapy or peaceful music
  • Counseling or therapy
  • Meditating
  • Progressive relaxation of muscles
  • Enhancing time management
  • Making more time to relax activities

13. Remaining Hydrated

Based on the American Migraine Foundation around a third sufferers of migraine are affected by dehydration as a trigger for migraine.

To avoid the effects of dehydration, ensure that you drink plenty of fluids during the entire day. particularly when you exercise. In hot weather it is possible to drink more fluids than normal.

14. Do Your Best to Get a Great Night’s Rest

The link between migraine and sleep isn’t fully understood. Research conducted by 2016Trusted Source has revealed an association between migraine frequency and low sleep quality. This is the case for those suffering from migraines without or with aura.

Sleeping every night at the same moment every night, avoiding drinking alcohol later in the day and avoiding activities that stimulate your mind prior to bed are a few of the ways to enhance the quality of your sleeping.

15. Butterbur

Butterbur- an annual plant that is found throughout Europe, Asia, and North America. Prior to 2012, according to Trusted Source, the American Academy of Neurology recommended taking it to help prevent migraine attacks. Then, in 2015 they ended their recommendations because of the risk of liver toxicities.

The National Center for Complementary and Integrative Health Trusted Source suggests only using products that do not contain pyrrolizidine, an alkaloid since this chemical may cause harm to the lungs, liver and circulation. Talk to a doctor prior to using butterbur.


If you suffer from migraines and you are aware of the symptoms, it isn’t easy to manage. You may take a break from work or not be able to take part in activities that you love. However, the solutions listed above could give you some relief.

It can also be beneficial to connect with people who know exactly what you’re experiencing. Our app for free, Migraine Healthline, connects individuals who have migraine. You can ask questions related to treatment and get help from others who experience migraine. Download the app for iPhone or Android.

If you experience migraine attacks or episodes do not respond to remedies at home. It is important to speak to a doctor. Consult a physician if your symptoms are persistent, intense or disrupt your everyday life.

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