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Neurology and Neurosurgery

Natural migraine remedies tips for pain-free days

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05/29/2025

Migraines can be debilitating. Thankfully, there are many ways to prevent and treat them. Find out what natural remedies, alternative therapies and lifestyle changes may help tame migraine pain.

By Hida Nierenburg, MD, Headache Medicine, Nuvance Health, part of Northwell Health

If you’ve ever spent hours in a dark room with a throbbing migraine, you know how desperate you can be for relief. Migraines are more than just bad headaches — they’re a neurological condition that can leave you incapacitated with pain, nausea and sensitivity to light or sound.

An estimated 12% of people in the U.S. experience migraines, with women about three times more likely than men to get them. While there’s no one-size-fits-all cure for migraines, many people seek out natural remedies and home treatments to feel better.

This guide will walk you through understanding migraines — what they are, why they happen — and natural remedies to feel better. We’ll also look at alternative therapies, lifestyle changes to help prevent attacks and when it’s time to see a doctor.

Understanding migraines

What is a migraine? A migraine is much more than a typical headache. It’s a complex neurological event often marked by severe, throbbing pain on one side of the head that can last for hours or even days. The pain is also associated with other disabling symptoms besides the pain that prevents you from doing most activities of daily life.

During a migraine attack, you might also experience nausea, vomiting and sensitivity to light, sound or smells. Some migraines are preceded by an aura — visual or sensory problems — like seeing flashes of light, zigzag patterns or feeling tingling in your face or limbs. Not everyone gets auras, but those who do recognize them as a warning sign head pain is coming soon.

Types of migraines

The two primary types are migraines with aura (also called classic migraines) and migraines without aura (also called common migraine). There are other subtypes as well, including:

Chronic migraines happen when you have headaches 15 or more days per month.
Menstrual migraines are linked to hormonal shifts during a woman’s menstrual cycle.
Vestibular migraines cause dizziness, vertigo and balance problems, usually without a headache.
Hemiplegic migraines cause temporary paralysis or weakness on one side of the body and sensory (heightened or diminished processing), speech and visual disturbances.
Retinal migraines affect vision in one eye.

Even within each of the subtypes of migraines, many people have varying triggers and symptoms, making headache medicine extremely complex and individualized.

Learn more about the types of migraines.

Common migraine triggers

Speaking of triggers, migraines often have specific things that can set off an attack. These triggers vary from person to person, but some of the most common include:

Dietary factors and migraines: Skipping meals (low blood sugar) is a common migraine trigger. Certain foods and ingredients can provoke migraines as well, such as aged cheeses, processed meats with nitrates, red wine and other alcohol, chocolate, caffeine (especially withdrawal from caffeine) and additives like MSG or artificial sweeteners.

Dehydration is another big trigger for many people — even mild dehydration can bring on a headache — so not drinking enough water can set you up for pain.

Hormonal changes and migraines in women: Fluctuations in estrogen around menstruation, pregnancy or menopause can spark “hormonal migraines” in some women.

Physical exertion and migraines: Very intense exercise or physical activity might trigger a migraine in certain people.

Sensory stimuli and migraines: Bright or flickering lights, loud noises or strong smells (like pungent perfume, smoke, etc.) can overload your senses and start a migraine. Many people with migraines become extremely sensitive to sensory input during an attack, which is why they seek dark and quiet environments.

Sleep disturbances and migraines: Too little sleep, jet lag or even too much sleep can trigger migraines. Maintaining a regular sleep schedule is important for many migraine sufferers.

Stress and migraines: High stress or even the letdown after stress (like getting a migraine at the start of a weekend) is a well-known trigger.

Weather changes and migraines: Some individuals get migraines when the weather shifts suddenly or barometric pressure drops, like before a storm. Extreme heat or high humidity can also be problematic, sometimes because these conditions can cause dehydration.

Understanding your personal triggers is key. Keep reading for lifestyle changes to help prevent migraines.

Natural remedies for migraine relief

Despite your best efforts, migraine triggers can’t always be avoided — and that’s where treating the migraine comes in.

If you get migraines, your first step is seeing a headache specialist to determine what treatments will work best for you. As migraine symptoms differ from person to person, so do effective treatments. Many times, treatments include a combination of medications, natural remedies and lifestyle changes.

There are several natural migraine remedies that can help ease pain and other symptoms, including:

Caffeine (in moderation)

Interestingly, a small amount of caffeine can help some people’s migraines. Caffeine is an ingredient in some migraine medications because it can enhance pain relief. A cup of coffee or tea at the migraine’s onset might constrict blood vessels and provide a bit of relief.

But use caffeine carefully, because too much can cause dehydration, and it can lead to more migraines. If you try caffeine, stick to a small dose, like one cup of coffee, to see if it helps.

Cold or warm compress

Apply a cool cloth or an ice pack to your forehead, temples or the back of your neck. Many migraine sufferers swear by cold therapy because it can numb pain and cause blood vessels to constrict, which reduces the throbbing. You can use a ready-made ice pack or even a bag of frozen peas wrapped in a cloth.

Some people prefer a warm compress or heating pad on the neck or head if muscle tension contributes to the headache. Use what feels best for you; the goal is to relax the area and dull the pain signals. Sometimes alternating cold and warm can also provide relief.

Ginger

Ginger is a natural anti-inflammatory and anti-nausea remedy. Some people use ginger to combat the nausea that comes with migraines by drinking ginger tea or ginger ale or chewing candied ginger.

There is some limited evidence ginger may also help reduce migraine pain, but not as a first-line defense. In clinical studies, ginger, often given as powdered supplement or extract, has been found to improve migraine symptoms within two hours.

To try ginger, you can drink fresh ginger tea, take a ginger capsule (ask your doctor about dosage) or use ginger candies at the first sign of an attack.

Hydration

Start drinking water at the first sign of migraine. Dehydration is a common trigger, so rehydration can sometimes stop a headache from progressing. Sip water or an electrolyte drink slowly, especially if you’re nauseated. Avoid alcohol as it can dehydrate you further. Staying well-hydrated in general can help prevent migraines. Try to drink plenty of fluids throughout the day, every day.

Peppermint or lavender oil

Rubbing a drop of diluted peppermint oil on the temples or forehead can cause a cooling sensation that may distract from pain. Lavender oil, when inhaled or applied in a carrier oil to pulse points, can be calming and might ease anxiety during a migraine.

However, it’s important to note that while these essential oils can help you relax, they are not proven to “cure” migraines. So, feel free to use these oils as a soothing ritual if the scents and cooling effect can make you feel a bit better. But don’t use them to be a standalone solution. Always dilute essential oils before applying them to the skin and never put them near your eyes.

Massage and acupressure

Gentle massage can relieve muscle tension and improve circulation, which may alleviate headache pain. Try massaging your scalp with your fingertips, moving in slow circles. You can also rub tense neck and shoulder muscles.

One trick: Use your thumbs or forefingers to apply gentle pressure in a circular motion to your temples or the point at the base of your skull. Another acupressure point some people find helpful is the web of skin between your thumb and index finger: Pinch and press there. Even if the evidence for acupressure is mixed, these techniques can provide a distraction from pain and encourage you to relax, which can only help.

Rest in a quiet, dark room

As soon as you feel a migraine coming on, try to remove yourself from bright lights, loud noises and activity. Lie down in a dark, quiet room and close your eyes.

Eliminating sensory stimulation gives your overexcited brain a chance to calm down. Even if you’re not home, finding a dim, silent environment like an empty office at work or your parked car with eyes closed for even 20 to 30 minutes can help shorten the attack.

Sleep it off

For some migraine sufferers, sleep is the best cure. Migraines often make you feel exhausted, and sometimes a deep sleep can help stop the attack. Even a short nap during a migraine can refresh you.

Of course, it’s not always easy to sleep with a pounding head, but lying down and doing some slow breathing or meditation might lead you to rest. Even if you don’t fully sleep, resting is critical; pushing through a migraine will likely prolong it.

Supplements

Always consult your healthcare provider before starting any supplement for migraines. Even vitamins and herbs can have side effects or interact with other medications you’re taking. That said, magnesium, B2 and CoQ10 have relatively strong safety profiles and some evidence of benefit, making them possible additions to migraine management plans.

Magnesium

Magnesium is a mineral involved in nerve function and blood pressure regulation, and many migraine patients have low magnesium levels. Magnesium has been found to be a potentially well-tolerated, safe and inexpensive option for migraine prevention.

Taking magnesium regularly may reduce how often you get migraines, especially menstrual migraines in women. The American Migraine Foundation recommends about 400 to 800 mg of magnesium (usually magnesium glycinate) daily as a preventive migraine supplement for adults.

Magnesium is available over the counter and generally safe, though it can cause diarrhea in some people (magnesium glycinate is a gentler form on the stomach). Magnesium is also found in foods like leafy greens, nuts, seeds and whole grains, so a healthy diet gives you some, too.

Vitamin B2 (Riboflavin)

High-dose riboflavin is another natural remedy with evidence. Studies show that taking 400 mg of B2 daily can significantly reduce migraine frequency and headache days. B2 is inexpensive and safe, although it may turn your urine bright yellow (that’s normal).

Coenzyme Q10 (CoQ10)

CoQ10 is an antioxidant that helps with cellular energy metabolism. Some research suggests 300 mg of CoQ10 daily can decrease migraine frequency in adults. It’s thought to work by improving mitochondrial function in the brain. CoQ10 might take several weeks of use to show benefits.

Alternative therapies for migraine relief

In addition to natural remedies, there are several alternative or complementary therapies many people find helpful for migraine prevention and relief. Here are some therapies to consider:

Acupuncture

Research suggests acupuncture can help with migraines. A review of clinical trials found about 59% of migraine patients who received regular acupuncture for six months experienced at least a 50% reduction in the frequency of their migraines.

Some studies indicate acupuncture might work due to physiological effects on nerves and blood flow, while others note the ritual and expectation (placebo effect) could play a role. But either way, it helps a good number of people.

Acupuncture tends to work best when done preventively and regularly, not as a one-time cure for an acute attack. If you pursue acupuncture, make sure you see a licensed, experienced acupuncturist.

Biofeedback

Studies have shown biofeedback can decrease the frequency of migraines. Biofeedback is a therapy that teaches you to control certain involuntary body functions — like heart rate, blood pressure, muscle tension and skin temperature – through feedback from electrodes and monitors. For migraines, a common form is thermal biofeedback or EMG (electromyographic) biofeedback to reduce muscle tension.

Biofeedback is often done with a therapist or using at-home devices/software. Over time, you become skilled at recognizing when your body is entering a stressful state that might lead to a headache, and you can intervene with relaxation techniques. This therapy has no side effects and can give you a lasting skill. The downside is time commitment and access. It takes multiple sessions to learn, and not everyone has a biofeedback provider nearby, although, some apps and wearables try to fill that gap.

Cognitive-behavioral therapy (CBT) and stress management

Stress is a trigger for migraines, so learning to manage it can help manage them. CBT is a form of talk therapy that can help you change patterns of thinking and behavior. For migraineurs, working with a psychologist or therapist on stress reduction, coping strategies and even pain perception can be very useful.

CBT won’t stop migraines like medication, but it can build your resilience. Relaxation techniques taught in therapy, such as deep breathing, progressive muscle relaxation, guided imagery or mindfulness meditation, have been shown to reduce headache frequency and improve quality of life.

Even simple practices like doing 10 minutes of breathing exercises daily, or writing in a journal, can lower your overall stress levels. Some patients also find support groups (even online communities) helpful so the stress and anxiety around migraines themselves is reduced because knowing you’re not alone can lighten the mental load.

Yoga

Yoga combines beneficial elements for migraine prevention, including physical exercise, stretching tight muscles, deep breathing and mindfulness. Research has indicated regular yoga practice, even just gentle yoga a few times a week, can lead to fewer migraines and less intense pain when migraines do occur.

Yoga likely works by reducing stress, releasing muscle tension (especially in the neck and shoulders) and improving blood flow. Plus, it teaches you to breathe better and listen to your body.

Devices and new technologies

This is a growing area of migraine treatment that borders between “alternative” and conventional. There are FDA-cleared neuromodulation devices for migraines. For example, a vagus nerve stimulator you hold against your neck during a migraine, or a forehead band that sends mild electrical pulses to the trigeminal nerve.

These devices aim to modulate pain pathways without drugs. They usually require a prescription and can be expensive, so they’re generally considered when more basic measures aren’t sufficient. If you’re interested, ask your headache specialist about neuromodulation options.

Find a neurologist near me.

Lifestyle changes for migraine prevention

You can reduce how often migraines happen or how severe they get by making certain lifestyle changes. A mnemonic used by migraine specialists is “SEEDS,” which stands for Sleep, Exercise, Eat, Diary, Stress. Let’s break these down along with other healthy habits for migraine management.

Healthy sleep routine

Irregular sleep can trigger migraines. Aim to go to bed and wake up at the same time each day, even on weekends. Getting too little or too much sleep can spark migraines.

Create a restful bedtime routine: Dim the lights, avoid screens for an hour before bed and consider relaxing activities like reading or a warm bath. Remember, blue light from devices can interfere with melatonin and trigger headaches for some people. Make sure your sleeping environment is comfortable, dark and quiet.

Good sleep not only helps prevent migraines, but it also boosts your mood and energy, making it easier to handle other triggers.

Regular exercise

Consistent exercise is beneficial for many reasons. It relieves stress, improves blood flow and can even trigger the release of pain-reducing endorphins in the body. Moderate, aerobic exercise, such as brisk walking, jogging, cycling, swimming or dancing, can be beneficial. Try for at least 30 minutes, three times a week, or more if you can. If you’re not used to exercising, start small, even if it’s just 10 minutes at a time.

Just remember: Intense exercise can trigger migraines in some people, so build up slowly and choose moderate activities. Consistency is more important than intensity. If you’re new to exercise, talk to your doctor about a safe plan to get started. And always stay well-hydrated and do a proper warm-up, to minimize the chance of exercise-induced headaches.

Diet and meal habits

The “E” in SEEDS is for “eat,” meaning eat regular, healthy meals. Skipping meals or fasting can trigger migraines due to drops in blood sugar, so don’t skip breakfast or forget lunch. Try to have meals at roughly the same time each day to keep your blood sugar stable. Eat a balanced diet, including lots of vegetables, fruits, whole grains, lean proteins and healthy fats.

Identify trigger foods and reduce or avoid them. Common ones are:

Aged cheeses
Alcohol, and particularly red wine because it has histamines and tannins that can provoke headaches
Artificial sweeteners like aspartame
Chocolate
Excessive caffeine
MSG (often in Chinese food or processed snacks)
Processed meats (with nitrates/nitrites)

If certain foods consistently precede a migraine, try cutting them out to see if it helps. Eating a healthy diet not only possibly reduces migraines, but it gives you more energy and resilience overall.

Keep a migraine diary

The “D” in SEEDS stands for “diary” or record-keeping. In a notebook or an app, jot down when a migraine happens, how long it lasts, how intense it was, what you ate beforehand, how you slept, weather, stress levels, etc.

Include any remedies you tried and whether they helped. Over a few weeks or months, you’ll have data that can reveal triggers. For example, maybe you notice most of your headaches happen on days you skip exercise or after you eat a lot of salty food.

Stress management

We can’t eliminate stress from life, but we can change how we respond to it. Since stress is one of the top migraine triggers, learning to manage it is crucial. Build relaxation techniques into your daily routine.

This could be morning meditation, a few minutes of deep breathing during the day or unwinding with gentle yoga in the evening. Even simple changes help, like taking short breaks at work to stretch and breathe or pursuing hobbies that relax you to lower your cortisol levels.

Consider trying progressive muscle relaxation or guided imagery audio tracks because these can teach your body to release tension. Mindfulness meditation has been shown to help people with chronic pain, including migraines, by changing how the brain perceives pain and stress.

If you struggle to manage stress on your own, seeking counseling or CBT as mentioned earlier can provide you with coping strategies.

In addition to SEEDS, the following lifestyle changes can help manage migraine attacks.

Limit screen time and manage light exposure

Many of us spend hours on computers and smartphones. For someone with migraines, too much screen time can contribute to attacks, possibly due to eye strain or blue light exposure.

Make sure you take regular breaks from screens. Try the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds.

Also consider using blue-light-filtering glasses or software in the evenings to reduce strain. If fluorescent lighting bothers you at work, see if you can switch to daylight-spectrum bulbs or use a desk lamp. Some migraine sufferers wear sunglasses or special FL-41 tinted glasses indoors to cut down on light sensitivity.

Routine, routine, routine

The migraine brain likes stability. Try to keep a relatively consistent routine in daily life. That means not only regular sleep and meals but also being cautious with things like caffeine intake: Don’t vary from 0 to 5 cups randomly. Even exercise: Weekend warrior spurts are less ideal than regular moderate exercise. Changes like travel across time zones or sudden high-altitude climbs can trigger migraines in sensitive folks, so plan your prevention and rescue strategies before your trip.

Of course, life will throw curveballs, but the more you can “normalize” your schedule, the better for your head.

Avoid overusing medication

This is a bit ironic, but using acute pain medications too frequently can cause “rebound” or medication-overuse headaches, which can make migraines more frequent and stubborn. Limit acute meds, like over the counter (OTC) pain relievers or triptans to the recommended frequency: Usually no more than two days a week for OTC meds, and no more than nine days a month for triptans. If you need meds more often, it’s a sign you should talk to your doctor about other prevention strategies.

Don’t suffer from migraines

With proper migraine acute treatment, you should be pain-free and back to normal within two hours. While natural remedies can help and be a non-medication option for migraine treatment, if they are not effective, you may need medication. Preventive treatment should be started when patients have more than four headache days per month to avoid an increase in frequency of migraines.

When to see a doctor for migraines

While home remedies and lifestyle adjustments can help, it’s important to see a neurologist who specializes in headache medicine to help you develop a comprehensive migraine management plan.

Migraines can be a serious health issue, and there are effective medical treatments available. Here are some guidelines on when to see a doctor:

Your migraines are frequent or disabling: If you’re getting migraines more days than not, or even a few times a month and they knock you out of commission each time, you should consult a healthcare provider. Frequent or very severe migraines can often be managed better with prescription treatments.

You’re frequently using over-the-counter meds: If you’ve been relying on large amounts of OTC pain relievers and still suffering, a doctor can offer other solutions.

Your symptoms have changed or are atypical: If you have a long history of migraines, you’ll roughly know your pattern. See a doctor if that pattern changes significantly; for example, if your headaches suddenly become much more frequent, the pain quality changes or new symptoms appear. While it could just be an evolution of your migraine, it’s important to rule out other causes.

You have a headache that never goes away or progressively worsens over days and weeks:Migraines come and go; a continuously worsening headache may be something else.

You get migraines and have other medical conditions: For example, you’re pregnant, you have uncontrolled high blood pressure, a history of stroke or other neurological disorders. Certain migraine medications might be contraindicated with other conditions, so a doctor can navigate that and suggest safe remedies.

Red-flag symptoms: Certain headache symptoms could indicate something more dangerous than a migraine, requiring immediate medical attention. Call 911 if you experience:
- A headache with a high fever, stiff neck, rash, confusion, seizures or double vision could indicate infections like meningitis or other neurological issues.
- A headache after a head injury, especially if it’s getting worse or accompanied by dizziness, vomiting or altered consciousness could be a concussion or brain bleed.
- A sudden, extremely severe headache that hits like a “thunderclap” and it the worst headache of your life. This can be a sign of a brain hemorrhage or aneurysm and needs prompt evaluation.

Seeing a doctor for migraines can open a range of treatment options to prevent migraines and treat acute attacks. Early intervention with the right meds can break the pain cycle and help protect you from chronic daily headaches.

The bottom line: Migraines are a complex condition, but there are many natural remedies for migraines headache relief. From staying hydrated and using cold compresses to trying supplements like magnesium or vitamin B2, simple strategies can make a real difference. Consistency is key — both in treatment and prevention.

If migraines interfere with your daily life, it’s time to talk with a healthcare provider. The right combination of home remedies, lifestyle changes and medical support can help you feel better and regain control.