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According to the Migraine Research Foundation, migraines are one of the most common conditions in the world. Both adults and children can have migraines.

The Migraine Research Foundation reports that 12 percent of Americans suffer from migraine headaches. Migraine headaches are not simply severe headaches. They are part of a neurological condition. If you experience a migraine then you may experience symptoms, such as:

• nausea

• vomiting

• tingling or numbness in the hands or feet

• visual changes

• sensitivity to sound, light, or smell

Migraines can be debilitating and chronically impact daily life for some people.

Contact your healthcare provider about treatment options, such as medications, that can help you prevent and treat migraines. Some people prefer natural treatments as alternative remedies to or in addition to medical treatments.

We will now discuss 10 natural ways to reduce migraine symptoms.

What are the 10 Natural Ways To Reduce Migraine Symptoms?

You may consider applying lavender oil. Inhaling lavender essential oil may ease migraine pain. According to 2012 research, people who inhaled lavender oil during a migraine attack for 15 minutes experienced faster relief than those who inhaled a placebo. Lavender oil may be inhaled directly or applied diluted to the temples.

Also, try applying peppermint oil. The menthol in peppermint oil may stop a migraine from coming on. A study found that applying a menthol solution to the forehead and temples was more effective than the placebo for migraine-associated pain, nausea, and light sensitivity.

Herbal supplements for migraine headaches

Butterbur and feverfew are also two herbal supplements that may be helpful in reducing migraine pain and frequency.

According to the American Migraine Foundation, a daily dose of 150 milligrams (mg) of butterbur was effective in lowering migraine frequency when taken for about 3 months, Diet changes Many people who get migraines notice that certain foods can trigger them. Common food triggers for migraines include:

• processed foods

• red wine

• alcohol

• chocolate

• caffeinated beverages

Consider keeping a food diary or a migraine journal to help you track potential triggers. Doing so can help you see if certain foods may trigger your migraine. You may need to change your diet or eating patterns to avoid these triggers and prevent migraines in the future.

Now, let’s chat about foods that may help like magnesium-rich diets. 

Magnesium deficiency is linked to headaches and migraines. Studies show that magnesium oxide supplementation helps prevent migraines with aura. It may also prevent menstrual-related migraines. 

You can get magnesium from foods that include:

• almonds

• sesame seeds

• sunflower seeds

• Brazil nuts

• cashews

• peanut butter

• oatmeal

• eggs

• milk

Ginger is known to ease nausea caused by many conditions, including migraines. It may also have other migraine benefits. According to research, ginger powder decreased migraine severity and duration. Studies show that people who consumed more ginger while taking the prescription drug sumatriptan experienced fewer side effects.

Relaxation techniques for migraine headaches

You can also try relaxation methods, such as biofeedback. Biofeedback is a relaxation method. It teaches you how to control autonomic reactions to stress. Biofeedback may be helpful for migraines that are triggered by physical reactions to stress, such as muscle tensing.

Proper sleep is essential to alleviate symptoms. We are recommended to sleep for 7 to 8 hours every night. Too little — or too much sleep can trigger headaches and lower your threshold for pain. Try to create a relaxing atmosphere for where you sleep. And try to wake up at the same time every day.

Feel at ease with yoga. Try to spend at least 30 minutes three times a week exercising. Exercising can get your heart pumping and prevent migraines. Be careful though and consider discussing with your healthcare provider as exercising can also trigger migraines for some people. As yoga has slower, movements can be a safe alternative. Research shows that regular yoga sessions cut the number of attacks you get and make them less intense when they do happen.

How about a relaxing massage? Try massaging the muscles in your neck and shoulders. See how doing so helps relieve tension and stress while alleviating your migraine pain.


If you experience migraines, then you may know the symptoms that are challenging to cope with. You might miss work or not be able to participate in activities you love. Talk to your healthcare provider to explore remedies that can help you find relief. Journal to track how you feel, trigger concerns to avoid or modify, and see what remedies help you.

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Jennifer Billings is the Medical Editor at Medicwell. She has 13 years of experience in internal medicine with a demonstrated history of working in the medical practice industry, both inpatient and outpatient urgent care. She has been published on Medicwell Blog,, and is a regular contributor at MedCity News, Physician Family, and Psychology Today.