Migraines are more than just severe headaches. For those who suffer from them, these intense episodes can feel debilitating, with symptoms like throbbing pain, nausea, sensitivity to light, and even visual disturbances. In fact, over 1 billion people worldwide suffer from migraines, making it one of the most common neurological conditions. In this blog, we’ll explore what migraines are, the triggers behind them, natural preventive strategies, and the supplements that can help manage migraine symptoms naturally.
What Causes Migraines?
Migraines are neurological events, not just a bad headache. They occur when the brain's normal electrical activity becomes disrupted, often leading to changes in blood flow and inflammatory responses in the brain.
The brainstem, which helps control vital functions, may become overactive or misfire, causing the brain to react abnormally to normal stimuli like light, sound, or touch. It’s also believed that serotonin levels fluctuate during a migraine, causing blood vessels in the brain to constrict, then dilate, which leads to the characteristic pain.
But what about the triggers?
Common migraine triggers include:
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Diet: Foods like cheese, chocolate, processed meats, and alcohol (especially beer and red wine) can trigger a migraine in some people. It is recommended to reduce high tyramine foods like aged cheese, alcohol, and cured meats because Tyramine can affect vessel dilation. Moreover, avoiding food with high MSG may reduce headache occurrence as it is an excitotoxin, which can over-stimulate nerve cells and trigger headaches in sensitive individuals. Finally high food in nitrates may cause dilation of blood vessels in the brain, triggering migraines.
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Hormonal Fluctuations: Many women experience migraines in relation to their menstrual cycle or during pregnancy.
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Sleep Disruptions: Both too much and too little sleep can be a trigger.
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Stress: Emotional tension or physical strain can cause a migraine to develop.
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Weather: Changes in temperature, barometric pressure, or humidity often set off an episode.
Identifying and avoiding these triggers is the first step toward effective migraine prevention.
Natural Ways to Prevent Migraines
1. Keep a Regular Sleep Schedule
Migraines love inconsistency. A disrupted sleep schedule can lead to a higher frequency of attacks. Aim for 7–9 hours of sleep per night and go to bed and wake up at the same time every day even on weekends. Keeping your sleep patterns stable supports overall brain health.
2. Manage Stress
Stress is one of the most significant migraine triggers. Mindfulness meditation, deep breathing, and yoga are excellent tools for reducing tension. Studies show that these practices can lower the frequency and intensity of migraines by balancing the nervous system.
3. Stay Hydrated
Even mild dehydration can be enough to trigger a headache or migraine. Make sure to drink enough water at least 2–3 liters per day, especially during hot weather or after exercise. Carrying a water bottle around throughout the day can help you stay on track.
4. Eat Balanced, Regular Meals
Don’t skip meals! Low blood sugar levels can trigger migraines in some people. Eating small, balanced meals every 3-4 hours can help stabilize blood sugar. Additionally, you may want to keep a food journal to track any specific foods that could be triggering your headaches (like chocolate, caffeine, or aged cheese).
5. Try Essential Oils
Some migraine sufferers find essential oils like peppermint, lavender, or eucalyptus helpful in alleviating pain. Applying peppermint oil to the temples has shown to relieve some symptoms.
Top Supplements for Migraine Prevention
While lifestyle changes are critical, specific supplements can make a significant difference when it comes to managing and preventing migraines. The following nutrients have strong scientific backing in reducing migraine frequency and severity.
1. Magnesium
Magnesium is a critical mineral that plays a role in nerve function. Low levels of magnesium are commonly found in individuals who experience migraines. Magnesium helps regulate neurotransmitter activity, reduces vascular constriction, and calms the nervous system. Supplementing with magnesium may help reduce the frequency of migraines.
2. Riboflavin (Vitamin B2)
Riboflavin supports the energy production process in brain cells. Studies have shown that high doses of riboflavin can significantly reduce the frequency and duration of migraines. It is considered one of the most effective natural migraine preventatives.
3. Coenzyme Q10 (CoQ10)
CoQ10 is a potent antioxidant that supports mitochondrial function the energy powerhouse of cells. CoQ10 has been shown to help reduce the frequency of migraines by improving cellular energy production in the brain.
4. Feverfew
Feverfew is an anti-inflammatory herb known for its ability to reduce migraine frequency and severity. It works by stabilizing serotonin levels and reducing inflammation in the brain. The herb has been used for centuries in Europe as a remedy for headaches.
5. Butterbur
Butterbur extract, specifically the PA-free version (to avoid toxic alkaloids), has been clinically proven to reduce migraine frequency. It works by stabilizing blood vessel tone and reducing inflammation in the brain.
6. Omega-3 Fatty Acids
Omega-3 fatty acids found in fish oil are well known for their anti-inflammatory properties. They help reduce the neuroinflammation that may trigger migraines and support overall brain health.
7. Vitamin D
Research suggests that low vitamin D levels may be linked to an increased risk of migraines. Supplementing with vitamin D may help support the immune system and reduce the frequency of migraine attacks.
When to See a Doctor
Although natural remedies and supplements can be effective, it’s important to recognize when professional help is necessary. Red flags for a more serious condition include:
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Sudden onset of a headache unlike anything you've experienced before
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Neurological symptoms like weakness, confusion, or vision disturbances
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A change in headache pattern (e.g., different intensity, duration, or frequency)
If your migraines persist despite lifestyle changes or supplements, consult a healthcare provider for further testing.
Conclusion
Migraines are a challenging and often debilitating condition, but with the right approach, they can be managed effectively. By adopting lifestyle changes, staying hydrated, avoiding known triggers, and incorporating supplements like magnesium, riboflavin, and feverfew, many individuals experience significant relief.
Remember, results take time, so be patient with your new regimen. With a little dedication and a holistic approach, you can take control of your migraine health and enjoy a better quality of life.
About the author:
Hi there! My name is Abinaa, and I'm currently in my fourth year at the Canadian College of Naturopathic Medicine. My journey into the world of naturopathy began long before I enrolled in medical school, it was rooted in my upbringing within a South Asian community where herbal remedies and natural healing were a part of daily life. From a young age, I was fascinated by how these plants worked to support the body, heal ailments, and promote wellness. This curiosity sparked my passion for exploring the deeper mechanisms behind natural healing and ultimately led me to pursue a career in naturopathic medicine.
As I continue my studies, my focus has evolved to include a variety of health concerns that I’m deeply passionate about. My interests span across chronic illnesses, mental health, metabolic disorders, weight management, women's health, gastrointestinal issues, and pediatric care. I truly believe in the power of identifying and addressing the root causes of these conditions rather than merely managing symptoms. In my practice, I aim to empower individuals by offering holistic, personalized care that targets the underlying imbalances in the body, rather than just masking the symptoms.
Outside of my studies, I try to maintain a balance between work and play. I’m an avid volleyball player and enjoy running, as both activities help me stay active and grounded. Recently, I also joined a book club, which has been a great way to expand my mind and connect with others over shared stories. On a more personal note, I have a German Rottweiler named Romeo, who’s the true definition of a “gentle giant.” Whether he’s playfully running around or curling up for a cuddle session, he always brings joy and comfort to my day.
Through this blog, I hope to share my journey, insights from my studies, and explore topics related to health and wellness that resonate with you. I believe in the power of nature, mindfulness, and a holistic approach to healing, and I’m excited to dive deeper into these areas with you!
