Migraines can bring on severe headaches, pounding head pressure, light sensitivity and nausea – symptoms which can be terrifying and debilitating for those living with them.
Holistic approaches that look at people as more than their symptoms and employ diet and lifestyle modifications as treatment can make a dramatic difference, but finding a practitioner suitable to you is crucial.
Nutrition
Migraine triggers vary for every individual; these could include fatigue, stress, hormonal changes or certain foods. Once identified, patients can take steps to reduce both frequency and intensity of attacks by avoiding these specific triggers.
Holistic approaches may help patients avoid medication. Nurse practitioner Angel Moreno of UCLA Goldberg Migraine Program specializes in complementary-alternative approaches such as nonprescription vitamin and herbal therapies, essential oils, yoga, mindfulness techniques and breathing techniques – while she also investigates each patient’s diet and lifestyle to see if any imbalances may be contributing to their headache.
Note that there is insufficient evidence to endorse these approaches as primary migraine treatments; however, they can serve as useful ancillaries to traditional and prescription drugs – especially complementary and integrative approaches designed to treat underlying conditions like mitochondrial dysfunction and gut dysbiosis.
Exercise
Studies have demonstrated the efficacy of nonpharmacological treatments to decrease migraine headache frequency and intensity, such as regular exercise. If patients choose to incorporate physical activity into their lifestyle regimen gradually, to avoid adverse side effects like fatigue or muscle stiffness, gradual introduction should be undertaken.
Studies that have demonstrated success at decreasing migraine pain and frequency include aerobic exercises (walking, jogging, running, cycling and swimming), yoga as well as exercises combined with lifestyle changes such as sleep routines or stress management techniques. It is recommended to engage in these activities at least three times every week.
Hydration is also crucial during and after exercise to avoid dehydration – a key migraine trigger. Water, fruit juices and isotonic beverages that contain the same mineral content as your body are especially helpful, while ginger has proven itself effective at combatting nausea – another symptom often experienced with migraine attacks.
Stress Management
Stress can contribute to many different health conditions, including migraines. Although stress is an unavoidable part of life, finding healthy ways of managing it is key. Exercise, meditation or deep breathing techniques may all be effective ways to alleviate it; therapy or treatments such as biofeedback could be also useful for developing new coping mechanisms.
Researchers have also discovered that certain herbs and supplements may help relieve symptoms associated with migraines, such as lavender oil. When inhaled during a headache, inhaling lavender oil has been shown to be as effective as some prescription painkillers in relieving throbbing sensation. Peppermint can also help ease nausea caused by migraines – it has even been proven effective against their formation altogether!
Your optimal holistic migraine approach depends on your specific triggers and symptoms; however, working collaboratively with a provider and attending regular clinical assessments will allow you to safely balance conventional and alternative strategies. Therapies like cognitive behavioral therapy or biofeedback have shown great promise for relieving stress-related migraine symptoms and alleviating migraine burden.
Sleep
Physical stress related to chronic migraine can contribute to disturbed sleep patterns, exacerbating an existing migraine condition. A yoga practice may help improve this aspect of holistic migraine treatment plans and may therefore play an integral part in managing its severity.
Massage may offer another holistic approach to migraines, though research on its efficacy varies. A 2022 study published in Journal of Bodywork and Movement Therapies demonstrated that women receiving connective-tissue massage experienced significant reductions in migraine pain, associated symptoms (excluding nausea) and medication usage compared to those receiving no treatment at all.
Though it remains unknown exactly who might benefit from holistic migraine treatments, if mainstream medications have not provided relief, holistic therapies might be worth trying. As always, be sure to discuss any new therapy with your physician so they can advise you about potential risks or interactions while supporting healthy lifestyle decisions that support your overall goals.
