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Migraines are one of the most frustrating medical mysteries–while there may be triggers that can act as a warning sign, like hormonal changes, stress, and eating certain foods, they are incredibly frustrating and can prevent you from enjoying daily life. Prescription medications can help ease the pain in the moment, but are there natural supplements and lifestyle changes you can make to minimize their frequency? We asked Heather Freudenthal and Anna Glennon, integrative nutritionists specializing in chronic pain management and hormone health respectively, what you can do lifestyle wise to ease the severity of your migraines.
When it comes to supplements, Glennon has a few supplements she recommends. “To help with migraines, I really like to use a combination of peppermint essential oil and rosemary essential oil,” Peppermint helps with nausea and rosemary is considered an analgesic, or a pain reliever, “If you use a high quality oil, and dilute it with a carrier oil, you can apply it to your temples and the back of your neck.” Aside from that, inhaling lavender can be a pain reliever as well.
When it comes to your diet, eating foods rich in magnesium could also be helpful as a magnesium deficiency is linked to headaches and migraines. “Adding almonds, leafy greens, oatmeal, eggs, and sunflower seeds may help you increase your magnesium intake,” Glennon says.
On a more preventative level, looking at your diet may help identify your triggers. “Though everyone's triggers may be a little different, generally speaking, cheese, wine, and gluten can be triggers for migraines,” Glennon says, “This is because foods that go through fermentation tend to have Tyramine in them, which is a natural chemical in food that increases as food ages.” Tyramine has been linked to migraines as a trigger, so talk to your doctor about whether or not it may be worth removing foods such as these from your diet.
Beyond your diet, your lifestyle may be just as much a trigger to the frequency of your migraines. “Migraines are one of many possible manifestations of chronic pain, which can be fueled by emotions, and emotional stressors,” Freudenthal says, “As much as possible, people with migraines should explore areas of their life that are distressing, even delving into what may be beneath the surface.”
Using a mixture of peppermint oil and rosemary oil, as well as exploring your diet and lifestyle, are all ways you can ease the severity and frequency of your migraines. However, you should always consult with a doctor before making any major lifestyle changes or treating illnesses.
