Organic Migraine Relief Methods (15 Ways)

woman with a migraine

Headaches and migraines are no laughing matter.

Their pain can be exhausting, making it difficult to go about your daily routine. While there are many over-the-counter and prescription medications available for migraine relief, they often come with side effects that can make things worse.

Fortunately, there are alternative methods for relieving migraines and headaches that are natural and organic. These methods not only provide relief from pain but also have additional health benefits.

In this blog post, we will explore the 15 most effective organic migraine relief methods. Let's get into it!

1) Avoid Certain Foods

Understanding which foods to avoid can play a critical role in managing migraines.

Certain foods are known to trigger migraines due to their constituents -particularly foods with nitrates, such as hot dogs, deli meats, bacon, and sausage.

Chocolate and cheeses containing the naturally occurring compound tyramine, such as blue, feta, cheddar, Parmesan, and Swiss, can also trigger migraines.

Other potential triggers include alcohol, particularly red wine, and foods containing monosodium glutamate (MSG), a flavour-enhancement seasoning.

Devouring very cold foods like ice cream or iced drinks can also cause migraines in some individuals. 

Additionally, processed foods, pickled foods, beans, dried fruits and cultured dairy products such as buttermilk, sour cream, and yogurt can exacerbate migraines.

Therefore, it's advisable for migraine sufferers to monitor their diet closely and identify any potential food triggers.

wooden board with ginger

2) Ginger

While we're on the topic of food, let's explore the foods that can act as migraine remedies - starting with ginger.

Ginger is well known for its anti-inflammatory properties and has been used in traditional medicine to treat a variety of ailments, including migraines.

Studies have shown that ginger can be as effective in treating migraines as prescription medication.

It's believed that ginger blocks prostaglandins, which are hormones involved in causing inflammation and pain.

Whether you're eating ginger or adding it to a green tea, ginger can be consumed in various forms to help alleviate migraine symptoms.

3) Foods With Magnesium

Another kind of food to help alleviate migraine symptoms are foods high in magnesium - such as spinach, nuts, seeds, and whole grains.

Magnesium is an essential mineral that plays a crucial role in many bodily functions, including regulating nerve and muscle function.

Studies have found that people who suffer from migraines often have lower levels of magnesium in their bodies.

Therefore, adding more magnesium-rich foods to your diet and taking magnesium supplements can significantly decrease the frequency and intensity of migraine attacks.

Foods such as green leafy vegetables, nuts, seeds, whole grains, avocados, and dark chocolate are all excellent sources of magnesium. 

green fruit and veg

4) Incorporate More B2 Into Your Diet

Our last note on foods to bring into your diet, vitamin B2, also known as Riboflavin, can be a helpful ally in the battle against migraines.

Research has suggested that regular intake of Riboflavin can reduce the frequency and severity of migraines in some individuals.

The exact mechanism of action isn't entirely understood, but it's thought that Riboflavin plays a pivotal role in boosting mitochondrial energy production in brain cells, which in turn could help alleviate migraine symptoms.

It's also known for its antioxidant properties, which can help combat migraine triggers such as oxidative stress.

Foods rich in Riboflavin include eggs, lean meats, milk, green vegetables, and fortified cereals. By incorporating more of these B2-abundant foods into your diet, you could potentially see a reduction in your migraine symptoms.

5) Apply Heat Therapy

Applying heat to the back of the neck can help in mitigating migraines by relieving tension and stopping the pain signals travelling to the brain.

Heat therapy works by helping to soothe and relax tense muscles contributing to migraines, thereby increasing blood circulation and easing pain. It can also stimulate sensory receptors in the skin, thus reducing the perception of pain.

Various methods of applying heat range from using a warm towel or a hot water bottle, to using a specially designed heat plate - such as with the Rhia Nano.

Heat therapy is a scientifically-backed method of organic pain relief for back pain, headaches, migraines, joint pain and more.

When using heat therapy to manage migraines, it's essential to ensure the temperature is at a comfortable level to avoid burning the skin. Remember, the goal is to soothe the pain, not to exacerbate it.

If you're wondering whether heat or cold is better for migraine pain, it's best to experiment and see which one works for you as individual responses may vary.

woman using Rhia Nano in Alpine White

6) Percussion Therapy From a Massage Gun

Percussion therapy is regarded as an effective and organic intervention for migraine relief.

This method involves utilising a device that delivers rapid, concentrated pulses to the body's soft tissues (like the Rhia Nano), promoting increased blood circulation and tension release.

With migraines, applying percussion therapy to the neck and shoulders can help relax and reduce muscle tightness that often contributes to the onset of a migraine.

The therapy works on the principle of mechanotransduction, where the mechanical pulsations lead to a chain of biological effects, including an increase in blood flow and a decrease in muscle tension. This provides immediate relief from the discomfort associated with migraines.

The rhythmic tapping can also distract the brain from the pain signals it is receiving, effectively 'overriding' the discomfort.

Massage guns are medically backed in helping relieve lower back pain, upper back pain, arm pain, and neck and shoulder pain - all of which can contribute to a migraine.

Whether you're trying to reduce the pain or a migraine or another body part, such as a sore thigh, percussion therapy can help alleviate tension and pain throughout the body.

It's important to note that while percussion therapy can offer immediate relief, it should be used in tandem with other holistic treatment methods to comprehensively manage and prevent migraines.

Moreover, while it's generally considered safe, it's always advisable to consult a healthcare professional before introducing any new treatments.

7) Use Essential Oils

There are more than 10 essential oils that have been proven to help relieve stress and anxiety potentially contributing to the migraine you're suffering from.

Essential oils have been used for centuries as a natural remedy for a myriad of health conditions, and migraines are no exception. These potent plant extracts are believed to stimulate the olfactory system, the part of the brain connected to smell.

The aromatic molecules from the essential oils impact the limbic system, an area associated with emotions and memories, which can influence physiological responses.

For instance, lavender oil is renowned for its calming and soothing properties, helping to alleviate stress, a common migraine trigger.

On the other hand, peppermint oil offers a cooling sensation which can dull the sensation of pain.

Basil oil is known to reduce tension and promote relaxation. Incorporating a regimen of inhaling these essential oils or applying them topically (diluted in a carrier oil) to the temples or forehead can provide a natural, non-pharmaceutical method to help manage and reduce the severity and frequency of migraine symptoms.

Always remember to do a patch test before applying any essential oils topically to avoid allergic reactions.

woman doing yoga

8) Yoga

By now I'm sure you're already well on board the yoga train, but if you're not, perhaps it's time to hop on. 

Yoga is an excellent form of organic stress relief that can help calm the mind and alleviate tension in the body. When done regularly, yoga can have a preventative effect on migraines.

It combines physical postures, breathing exercises, and meditation to promote overall well-being. Yoga exercises foster enhanced circulation, reduced muscular tension, and improved nervous system function, all of which are integral to migraine relief.

Specific yoga postures such as 'Child's Pose' and 'Bridge Pose' can help alleviate the tension in the neck, shoulders, and back, often associated with migraines.

Furthermore, the deep, controlled breathing techniques practiced in yoga can aid relaxation and stress reduction, key factors in preventing the onset of migraines. 

It's no surprise that research shows practicing yoga can significantly reduce the intensity and frequency of migraines.

So, if you're looking for an accessible way to start your fitness journey while relieving migraine symptoms, yoga may be your answer.

9) Stay Hydrated

The importance of staying hydrated cannot be underestimated at the best of times, let alone when you're battling a migraine.

Considering that dehydration is a well-known migraine trigger, as it leads to a decrease in blood volume, causing less oxygen and fewer nutrients to reach the brain, drinking plenty of water is a simple yet effective method to alleviate and even prevent migraines. 

Being dehydrated can result in the brain contracting from fluid loss, which in turn leads to migraines and piercing headaches.

Aim for at least eight glasses of water daily, and increase intake during hot weather or periods of physical exertion.

Hydration is not just about water; foods with high water content, herbal teas, and clear broths also contribute towards your daily fluid intake. 

10) Good Night's Sleep

Improving your sleep schedule can play a major part in migraine pain relief.

Consistently having a good night's sleep is crucial in maintaining a healthy, balanced lifestyle and significantly aids in migraine management, especially for migraines with and without aura.

Sleep-related issues such as insomnia, frequent waking, sleep deprivation, and even oversleeping can trigger migraines or enhance their severity.

Achieving a stable sleep pattern, which ideally includes seven to eight hours of uninterrupted rest each night, contributes to the regulation of neurotransmitters and hormonal processes within the body. A disruption to these can lead to migraines.

Good sleep hygiene practices, such as maintaining a cool, dark, and quiet environment, avoiding screens before bed, and establishing a fixed sleep and wake time, can enhance sleep quality and subsequently, play a pivotal role in organic migraine relief.

11) Consider Acupuncture

The ancient Chinese pain relief method of acupuncture can be an effective method of organic migraine pain relief.

Acupuncture involves inserting extremely thin needles into specific points on the body to restore energy flow and release tension.

It operates on the theory of Qi, the body's vital energy, which flows along specific pathways, or meridians, within the body.

Migraines are viewed as a disruption to this energy flow. Acupuncture involves the insertion of thin needles at specific points on these meridians to correct the energy flow, thereby alleviating pain. 

Multiple studies have demonstrated the effectiveness of acupuncture against migraine symptoms, such as a 2016 review of 22 studies.

Both studies found that acupuncture is a safe and effective treatment method that can significantly reduce the frequency and intensity of migraines, with some patients experiencing complete relief from symptoms.

Furthermore, several clinical trials have found that acupuncture can reduce the frequency of migraines and may even be as effective as preventative drug treatments, with fewer side effects.

Moreover, according to the British Acupuncture Council, acupuncture may help by increasing endorphins, our body's natural pain-killing chemicals, and by affecting pain pathways in the brain.

As always, it's advisable to seek professional advice before commencing any new treatment.

woman meditating

12) Learn Stress Management Techniques

Stress is a widely recognised migraine trigger, and managing it effectively can be key to mitigating migraine symptoms.

Mindfulness and meditation are two potent stress management techniques that can play an instrumental role in organic migraine relief.

Mindfulness, the practice of focused attention on the present moment, can help reduce anxiety and foster a sense of calm and tranquillity.

Meanwhile, regular meditation can similarly aid in stress reduction, helping to manage the frequency and intensity of migraines. It does so by promoting relaxation, improving sleep, and increasing pain tolerance.

Moreover, mindfulness-based stress reduction (MBSR), a structured program that combines mindfulness and yoga, has been found in studies to significantly help reduce migraine frequency and severity.

Other stress management techniques such as deep breathing, progressive muscle relaxation, and guided imagery can also be beneficial.

By integrating such methods into your daily routine, you can gain more control over your stress levels and potentially experience fewer migraines.

13) Biofeedback Therapy

Biofeedback therapy is a non-invasive, therapeutic intervention that aids in organic migraine relief by teaching individuals how to control their body’s physiological responses.

This non-drug therapy employs specialised equipment to monitor biological signals such as heart rate, blood pressure, muscle tension, and brain waves.

Patients are trained to recognise their body's unique responses to stress and pain and learn how to consciously adapt these responses using techniques such as deep breathing, relaxation, or mental exercises.

Subsequently, biofeedback therapy can help manage pain and reduce the frequency and severity of migraines by enabling individuals to control their reactions to stress, which is a common trigger for migraines.

Several studies, including a 2017 report in the Applied Psychophysiology and Biofeedback journal, have demonstrated the effectiveness and potential of biofeedback therapy in treating migraines.

It's a technique that requires practice and patience, but with time, it may help you gain more control over your migraines.

14) Feverfew

Feverfew, a medicinal plant with a long history in traditional herbal remedies, is frequently utilised for the natural relief of migraine pain.

The secret lies within its leaves, which boast a compound called parthenolide. This extraordinary chemical is believed to counteract inflammation and constrict blood vessels in the brain, thus helping inhibit the onset of migraines.

Regular intake of feverfew may assist in reducing the frequency of migraine attacks, as well as mitigating the severity of symptoms when they do occur.

A study published in the Cephalalgia Journal found that patients who consumed feverfew daily experienced fewer migraines and less severe symptoms compared to those who did not.

However, it's essential to consult with a healthcare provider before beginning any new treatment regimen, as feverfew can interact with other medications and may cause side effects in some individuals.

15) Butterbur

The last migraine organic migraine relief method on our list is butterbur - a herb that has been historically used for its medicinal properties, particularly in providing relief from migraines.

The active components in butterbur, such as sesquiterpenes (petasins), work to decrease inflammation and reduce spasms in the smooth muscle tissue, two factors associated with migraine headaches. 

Additionally, butterbur (also known as Petasites hybridus) may also have an effect in inhibiting the production of leukotrienes, which are inflammatory substances that can lead to migraines.

In fact, a study published in Neurology found that regular intake of butterbur extract significantly decreased the frequency of migraine attacks compared to a placebo group.

What's more, regular consumption of feverfew has been shown to not only decrease the frequency of migraine attacks but also alleviate the severity of symptoms during an attack. 

It's important to note that raw, unprocessed butterbur plant should not be used due to liver toxicity, and only butterbur products that have been processed to remove harmful alkaloids should be consumed.

As always, it's crucial to seek the advice of a healthcare professional before commencing any new treatment.

woman with headache

Take Control of Your Pain

Thank you for reading our post about the organic migraine relief methods - we hope you learnt something new!

Remember, every individual is unique, and what may work for one person may not necessarily work for another. It's essential to listen to your body and consult with a healthcare professional before trying any new treatment methods.

Rhia Health is dedicated to providing organic pain relief methods that are safe and effective, without the use of harmful chemicals. That's why we invented the Rhia Nano.

Available in three stylish colours, the Rhia Nano comes equipped with patented heat and percussion therapy features, tailor-made for relieving migraine pain. Take control of your pain and try the Rhia Nano today!

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