15 Natural Ways to Reduce Migraine Symptoms

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Inhaling lavender essential oil may ease migraine pain. Lavender oil may be inhaled directly or diluted with a carrier oil and applied in small amounts to your temples.

An older 2016 randomized controlled study found evidence that 3 months of lavender therapy as a prophylactic therapy, meaning used before a migraine attack begins, reduced the frequency and severity of migraine attacks. However, research is still limited.

Diet plays a vital role in preventing migraine attacks. Many foods and beverages may be migraine triggers, such as:

• foods with nitrates, including hot dogs, deli meats, bacon, and sausage
• chocolate
• cheese containing tyramine (also known as aged cheese), such as blue, feta, cheddar, Parmesan, and Swiss
• alcohol, especially red wine
• foods that are very cold, such as ice cream or iced drinks
• processed foods
• pickled foods
• beans
• dried fruits
• cultured dairy products, such as buttermilk, sour cream, and yogurt

A small amount of caffeine may help ease migraine pain in some people. Caffeine is also an ingredient in some migraine medications. However, too much caffeine may cause a migraine attack, and suddenly consuming less caffeine may also lead to a caffeine withdrawal headache.

Consider keeping a daily food journal to identify which foods and beverages trigger migraine attacks. This journal can record everything you eat and let you note how you feel afterward.

Acupuncture involves injecting very thin needles into certain parts of your skin to stimulate relief from a wide variety of health conditions.

A 2020 randomized controlled study found that 20 sessions of manual acupuncture along with usual care was more effective at preventing migraine in people with a history of episodic migraine without aura than sham acupuncture along with usual care. Sham acupuncture is a treatment where the needles are not inserted as deeply.

Feverfew is a flowering herb that looks like a daisy. It’s a folk remedy for migraine. It still isn’t well-studied, but there’s some evidence that it may be slightly more effective than a placebo for treating migraine.

A 2019 study found that it may be able to decrease the intensity brought on by tension headaches, and so it may help with migraine symptoms.

However, further research is still needed to determine its effectiveness.

The chemical menthol found in peppermint oil may help prevent migraine episodes, although there’s a very limited amount of research.

A 2019 study compared the effects of nasal 4% lidocaine with 1.5% peppermint essential oil and a placebo for managing migraine symptoms.

The researchers found that 40% of people in the lidocaine and peppermint oil groups experienced considerable improvements in their symptoms, compared with only 4.9% of people in the placebo group.

The National Center for Complementary and Integrative Health notes that very little research has examined peppermint leaf, but a limited amount of evidence suggests topical peppermint oil may benefit tension headaches.

Ginger is known to ease nausea caused by many conditions, including migraine. It may have pain-relieving benefits for migraine attacks.

According to a 2020 review of studies, one study found evidence that ginger had similar efficacy to the migraine medication sumatriptan with a better side effect profile.

More research is needed to understand the extent and usefulness of ginger for treating migraine-related pain.

Yoga uses breathing, meditation, and body postures to promote health and well-being.

A 2015 study found yoga may relieve the frequency, duration, and intensity of migraine attacks. It’s thought to improve anxiety, release tension in migraine-trigger areas, and improve vascular health.

The researchers concluded that yoga could be beneficial as a complementary therapy for treating migraine.

Biofeedback is a relaxation method. It teaches you to control autonomic reactions to stress. During this therapy, electrodes are applied to your skin to monitor physiologic processes that change with stress, such as your heart rate, blood pressure, and muscle tension.

During a biofeedback session, you work with a therapist to manage stress using changes in your physiologic processes as feedback.

According to a 2019 study, there’s good evidence to support the use of mind-body interventions such as biofeedback and cognitive behavioral therapy for treating migraine. These therapies are effectively free of side effects.

Magnesium deficiency is linked to headaches and migraine. Magnesium oxide supplementation may help prevent migraine with aura. It may also prevent menstrual migraine (hormone headaches).

A 2021 study found that 500 milligrams of magnesium oxide taken twice a day for 8 weeks was as effective as the medication valproate sodium for preventing migraine without significant side effects.

Foods rich in magnesium include:

• almonds
• sesame seeds
• sunflower seeds
• Brazil nuts
• cashews
• peanut butter
• oatmeal
• eggs
• milk

According to the American Headache Society, more than 80% of people with migraine report stress as a migraine trigger. Learning how to manage your stress better may help you decrease migraine frequency.

Some commonly used stress management techniques include:

• deep breathing exercises
• mental imagery
• music therapy or listening to relaxing music
• counseling or therapy
• meditating
• improving time management
• progressive muscle relaxation
• scheduling more time for relaxing activities

Massage may help with symptoms of migraine. A 2017 study found that it may help to reduce the intensity and frequency of migraine episodes.

There’s limited evidence to support the use of massage for migraine relief, but it’s generally safe and has a low risk of side effects.

Acupressure is the practice of applying pressure with the fingers and hands to specific points on the body to relieve pain and other symptoms.

A 2017 study found evidence that acupuncture may help manage migraine-related nausea during treatment but that it doesn’t improve pain or quality of life.

According to the American Migraine Foundation, about a third of people with migraine report dehydration as a migraine trigger.

To prevent dehydration, try to drink plenty of water throughout the day, especially when exercising. On hot days, you may need to drink more water than usual.

The connection between sleep and migraine still isn’t entirely clear.

A 2022 study found a correlation between high migraine frequency and poor sleep quality. This association is true in people with migraine with and without aura.

Going to bed at the same time each night, avoiding caffeine late in the day, and avoiding stimulating activities before bed are some of the ways you can improve your sleep.

Butterbur is a plant that grows throughout Europe, Asia, and North America.

Up until 2012, the American Academy of Neurology recommended using it for preventing migraine attacks. In 2015, they stopped their recommendation due to the possibility of liver toxicity.

The National Center for Complementary and Integrative Health recommends only using pyrrolizidine alkaloid-free butterbur products, as this chemical can damage the liver, lungs, and circulation. It’s important to speak with a doctor before taking butterbur.

Living with migraine can be challenging. It may cause you to miss work or not be able to participate in activities you love. However, the natural remedies listed above may provide some relief.

It might also be helpful to speak with others who understand exactly what you’re going through. Our free app, Bezzy Migraine, connects you with real people who experience migraine. Ask treatment-related questions and seek advice from others who get it. Download the app for iPhone or Android.

If your migraine attacks or episodes don’t respond to home remedies, it’s important to talk with a doctor. Visit a doctor if your symptoms are severe, frequent, or interfere with your daily life.