Many people with migraines turn to alternative and holistic therapies in search of relief; however, conventional medication often comes with side effects or simply does not provide enough. Before considering any unconventional remedies for their migraine, however, it’s essential to discuss any health concerns you have with their healthcare provider first.
Natural remedies which have been demonstrated to relieve migraine symptoms include herbal treatments, diet modifications and exercise programs – many have even been demonstrated effective through clinical studies.
Stress management
Stress can be a natural part of life, and acute levels may be more than normal after experiencing serious illness or losing a family member. But if it continues, consulting a physician or psychiatrist regarding treatment options could be beneficial in relieving anxiety.
Studies have demonstrated the effectiveness of stress management techniques such as acupuncture, massage and meditation for lowering blood pressure and heart rate as well as relieving pain.
Exercise can also help relieve stress. It can help improve sleep quality and mood while relieving migraine symptoms. Consider yoga or stretching classes like progressive muscle relaxation for relief techniques like progressive muscle relaxation. You could also practice deep breathing or hypnotherapy techniques for pain management; or consider cognitive behavioral therapy to find new coping methods if these don’t work.
Exercise
Exercise provides numerous distinct advantages for migraine sufferers. Exercise can boost mood, lower stress hormones and enhance sleep patterns as well as increase endorphin production in the brain, all of which may help relieve neck pain, improve posture and alleviate muscle tightness and stiffness–common triggers of migraine headaches.
Walking is an excellent low-impact exercise that’s easy to incorporate into your everyday routine, such as lunch breaks or after dinner strolls. Walking also improves cardiovascular health.
If you want something a bit more adventurous, yoga may help with migraine. Hatha yoga in particular has been shown to benefit individuals suffering from migraine by targeting several of its key mechanisms: muscle tightness and tension neck; changes in brain activity; increased sensitivity/anxiety/sensitivity issues, etc. Before engaging in any rigorous physical activity it’s wise to consult your physician first and develop an exercise regimen tailored specifically for your body so as to not trigger attacks.
Sleep
Establish a sleep routine. Set bedtime and wake-up times, reduce light levels in your room, and avoid screens at least an hour prior to going to sleep.
Cold therapy, also known as icing or cold compresses, has been found to effectively alleviate pain and manage symptoms. Specialized ice caps featuring re-freezable gel packs have proven more effective than both prescription and over-the-counter painkillers in reducing discomfort.
Yoga has been proven to reduce stress, boost mood and ease pain. To ensure a successful experience with this ancient art form, start out slowly in a gentle class, making sure to inform the instructor if you suffer from migraines and need any modifications for poses if needed. Try Hatha style or simple breathing exercises in the privacy of your own home prior to enrolling in classes.
Diet
Diet is often thought to be the cause of migraine, with alcohol, chocolate, cheese and citrus fruits commonly reported as triggers. Fasting, caffeine withdrawal or some nutrient deficiencies may also trigger migraine attacks for some individuals.
Eating a diet high in vegetables and whole grains may help some individuals prevent migraine episodes. Furthermore, limiting sodium-rich foods while drinking plenty of water may be useful as well.
Strict elimination diets that restrict certain food groups for an extended period are generally not advised as a treatment for migraines, since they can become difficult to follow and lead to malnutrition. Instead, keeping a food diary may help identify potential migraine triggers; then by eliminating those foods from your diet temporarily you can assess if your migraine symptoms improve or worsen – often combined with treatments such as upper cervical chiropractic care.
