Living with migraines can be a daily struggle. While medication may provide some temporary relief, long-term use could result in side effects and contraindications that will arise over time.
Alternative treatments have increasingly become recognized as powerful strategies to alleviate migraine symptoms, including meditation and mindfulness training, acupuncture, essential oils and nutraceuticals.
Acupuncture
Utilizing thin, hair-like needles placed at key acupuncture points on the body, this holistic approach to migraines uses thin needles with hairlike filaments placed into key acupuncture points to reduce pain, stress and inflammation while improving energy balance and stimulating release of natural painkillers like endorphins. Furthermore, blood circulation improves and endorphins can be released.
Studies have shown that acupuncture is superior to placebo for decreasing migraine frequency. Other integrative therapies which have proved helpful include melatonin, physical therapy, chiropractic manipulation and exercise.
Note that holistic strategies should only ever be used as part of an encompassing migraine treatment plan and never replace conventional medicines. Always discuss them with your healthcare provider and follow their advice on how best to implement them safely.
Massage
Migraine sufferers seeking relief beyond medications might benefit from holistic treatments like migraine massage. According to research studies, massage may reduce intensity, duration and frequency of migraine symptoms.
Some migraine triggers include neck and shoulder tension, stress, anxiety and caffeine consumption. Massage may provide a relaxation method that may reduce these triggers and aid in bettering sleep quality.
One 2021 study demonstrated the benefits of massage and cervical mobilization (which involves manual manipulation of the neck) to combat migraines. As always, before engaging any complementary therapies – be they massage or cervical mobilization – consult with your healthcare provider.
Diet
Migraine sufferers may find relief through changes to their diet. A study conducted on people who consumed less caffeine-laden drinks and opted for fresh produce rather than caffeinated drinks reported reduced migraine attacks.
Exercise programs may help ease headaches and prevent their return. Patients can start by exercising for 30 minutes daily on five out of seven days of the week – consult with a physician prior to beginning any new regimen; their advice on safe exercises and proper form can provide invaluable relief from migraine attacks. Massage therapy has also proven useful in relieving tension which could trigger migraine attacks in some individuals.
Exercise
Studies demonstrate the benefits of exercise on migraine pain and frequency. Exercise can improve posture, decrease neck muscle tension and balance cranial nerve function – as well as decreasing any associated comorbidities associated with chronic migraine. But starting a strenuous program immediately can increase triggers; at our center we work with individuals gradually adapting to exercise without worsening migraine symptoms in any way. Regular physical activity provides long-term advantages, so incorporating this activity into their lives improves quality of life without exacerbating your condition further.
At our facility, we advise patients to start slowly with low intensity exercises like walking or yoga before gradually increasing the duration and difficulty of their workouts. Furthermore, it’s essential that our patients drink plenty of fluids during and post-exercise to prevent dehydration – a known trigger.
Meditation
Meditation can be a fantastic holistic treatment for migraines as it reduces stress, which often triggers headaches. Furthermore, it allows people to deal with both physical pain and emotional anxiety by providing more control of emotions and perceptions of reality around them.
Recent research compared four forms of meditation on migraine frequency and analgesic use. Of the four, spiritual meditation was shown to significantly reduce headache frequency while decreasing medication usage.
Meditation may seem intimidating at first, but with short daily sessions it will soon become easier and more fulfilling than you expect. Like any new activity, however, this one too will become easier over time and bring its own rewards.
Yoga
Migraine is one of the most disabling primary headache disorders, and pharmaceutical treatments often only offer limited relief due to side effects. Many migraine sufferers find more success using complementary approaches alongside medication for treating their migraine.
Yoga is an ancient mind-body practice that incorporates poses, breathing exercises and meditation into one practice. Yoga has long been used as a way of relaxing the nervous system and relieving stress – two known triggers of migraine headaches. People suffering migraines should avoid classes involving heat or vigorous physical exertion as these could possibly trigger headaches; gentle, slower-paced practices like restorative yoga could offer deep relaxation through props like blankets, mats and blocks.
Counseling
Psychotherapy (or “talk therapy”) has proven highly successful at relieving migraine pain. Psychotherapy helps identify and address triggers for migraine attacks such as stress, anxiety and depression; behavioral therapies including cognitive behavioral therapy (CBT) have proved particularly helpful to some migraine patients.
Though holistic treatments don’t offer enough evidence for them to serve as primary forms of migraine treatment, they can still play an essential role when combined with pharmaceutical therapies, according to Deena Kuruvilla, assistant professor of neurology at Yale School of Medicine. If considering holistic remedies as part of your migraine management strategy, consult your headache doctor first to ensure no interactions arise between any medications you’re currently taking and any potential alterations made with holistic remedies.
