Many patients suffering from chronic migraines seek alternative or holistic approaches to help manage symptoms. This makes sense, since conventional treatments may not work or cause side effects.
Lifestyle modifications that help promote sleep, exercise, stress management and hydration may reduce migraine frequency. Certain complementary and alternative medicine (CAM) therapies have also proven successful at decreasing migraine frequency.
Yoga
Migraines can often be traced back to high levels of stress, which causes the sympathetic nervous system to overreact. Yoga is an excellent way to relieve that tension while simultaneously strengthening the parasympathetic system – helping alleviate symptoms like headache and nausea associated with migraines.
One study demonstrated that people with migraines who practiced yoga experienced improved clinical results, including decreased headache frequency and intensity as well as enhanced vagal tone with decreased sympathetic activity.
Beginners to yoga may find videos more suitable than taking classes directly, since poses can quickly become intimidating to beginners. Furthermore, it’s essential that instructors know about your migraine condition in order to provide recommendations or alternative postures and ensure you have an enjoyable yet safe and beneficial experience.
Meditation
Meditation is an active practice designed to relax the nervous system and alleviate stress, either alone or with guidance from a mindfulness instructor. Mindfulness involves paying attention to present moment, accepting thoughts and feelings without judgment or attaching judgmental labels, which has been found to reduce levels of cortisol – a hormone linked to headache and migraine triggers.
Meditation may not cure migraines, but it can transform how you contextualize pain over time by decreasing anxiety and strengthening resilience. According to research, spiritual meditation has been found to increase pain tolerance while decreasing analgesic medication usage.
As with other holistic approaches, meditation requires patience and commitment on your part. Begin small by setting aside 10-15 minutes a day and gradually extend its duration over time.
Acupuncture
Acupuncture is an integrative therapy for migraines that considers all aspects of health in treating them, from energy pathways that contribute to headache symptoms to imbalances within the body that promote vibrant wellbeing.
Migraine triggers include fatigue, stress, hormonal changes and certain foods containing nitrates – including processed meat containing these ingredients – that may lead to episodes of pain, nausea and light/sound sensitivity.
Acupuncture has been proven superior to sham treatments and preventive medications in terms of reducing migraine days, as well as improving quality of life for those living with migraines. Studies also reveal this benefit.
Massage
Massage has been shown to relax and ease tension in the head, neck and shoulders – common areas of muscle tension for migraine sufferers. Furthermore, according to research studies it can reduce severity and even help prevent migraine attacks altogether.
One study reported that participants who received weekly massages experienced decreased migraine frequency, reduced anxiety levels and lower heart rates along with salivary cortisol. Furthermore, these effects lasted over time.
Migraine pain can be described as throbbing, piercing or pulsating and can last from hours to days. Migraines often come with aura symptoms – visual hallucinations like sparkly dots and zigzag lines as well as light or sound sensitivity are some examples – which often accompany migraine attacks.
Massage techniques may offer relief during an attack, but for an holistic solution try deep breathing, mindfulness meditation, acupuncture and essential oils such as clary sage, spikenard and helichrysum blends for stress. Use lavender peppermint and chamomile blends instead for headaches caused by environmental triggers.
Diet
Diets centered around fruits, vegetables, beans and lean proteins may help relieve migraines. People suffering from migraines should also try limiting caffeine consumption to help decrease headaches; regular meals will also help maintain stable blood sugar levels and ensure they stay hydrated.
Massage can be an effective holistic remedy for treating migraines. Massage may reduce stress and ease muscle tension in the neck and shoulders that leads to headaches. People having trouble getting massages may try self-massaging with a clean tennis ball rolling along their neck and shoulders.
While evidence exists to support many holistic treatments for migraines, they should not be the sole focus of treatment. Patients should always consult a physician prior to undertaking any new therapies so they understand potential risks and benefits.
