Suffer from Headaches or Migraines?

Discover 16 natural remedies and dietary strategies to treat and prevent migraines effectively.

Juli Mazi

Holistic Health Coach

Glow Natural Health

If you suffer from headaches or migraines, it can be extremely helpful to start keeping a migraine journal. Of course, journaling during an episode is the last thing you might want to do. However, tracking preceding events—such as foods, drinks, time of day, menstrual cycle, stress levels, and environmental factors—can help you identify patterns and triggers.

In the meantime, here are 17 ways to treat and prevent headaches and migraines:

1. Avoid dietary amines – Foods such as chocolate, cheese, citrus, and alcohol can cause vasoconstriction, which may trigger headaches.
2. Avoid arachidonic acid – This omega-6 fatty acid is found in high amounts in red meat, chicken, and eggs. It can be inflammatory, so reducing intake may help decrease migraine-related pain and inflammation.
3. Drink water – Aim for at least half your body weight (in pounds) in ounces of water daily, preferably away from meals. Dehydration is a common migraine trigger.
4. Increase Omega-3 essential fatty acids – Unsaturated fats like fish oils, algae oil, and raw or uncooked nut oils reduce inflammation and help prevent migraines at a cellular level.
5. Increase fiber and complex carbohydrates – These support consistent elimination of toxins through the colon, helping prevent the buildup of substances that can trigger migraines.
6. Quercetin – Take 500 mg 15 minutes before each meal to protect against allergic and inflammatory responses to foods and environmental allergens. Quercetin acts as a protective agent against triggers.
7. Magnesium – Take 400–1,000 mg daily in divided doses, as high single doses can cause loose stools. Magnesium relaxes smooth muscles, prevents catecholamine release, and mediates platelet aggregation, all of which can help prevent and treat migraines. Because of its relaxing effect, higher doses are best taken at night. Many migraine sufferers are magnesium deficient due to depleted soils, making a high-quality supplement important.
8. Niacin (Vitamin B3) – 400 mg at the first onset of migraine symptoms and 100 mg daily as prevention.
9. Pyridoxine (Vitamin B6) – The best form is Pyridoxal 5'-Phosphate (P5P). Take 100 mg daily as prevention and up to 300 mg during a migraine to help address nerve inflammation.
10. L-arginine – 1,000 mg can help treat a migraine. Not suitable for individuals with any herpes virus strain, but beneficial for others with migraines.
11. Garlic – Inhibits platelet aggregation. When platelets clump, blood thickens and congestion in the head can trigger migraines. Garlic can help reduce this congestion.
12. Tanacetum parthenium (Feverfew) – Take 50–100 mg per day of the whole leaf. Feverfew helps inhibit the inflammatory response associated with migraines.
13. Butterbur – Take 100 mg twice daily as a preventive measure. Use the rhizome extract specifically.
14. Cold compress – Apply a cold, damp washcloth directly to the area of the migraine. This can help immediately reduce congestion and inflammation.
15. Support liver function – Migraines can sometimes be linked to over-toxicity. Milk thistle, dandelion root, Jerusalem artichoke, and glutathione can aid liver detoxification and reduce toxic load, lowering headache frequency.
16. Consider chiropractic care – Misalignment of cervical or spinal vertebrae can limit blood flow to the brain, causing stagnation and toxin buildup. Chiropractic adjustments can relieve this and help reduce migraines.
17. Address environmental or food allergies – Health coaches or holistic practitioners can help identify personal triggers. Everyone is unique, and finding and treating the root cause of inflammation can prevent future headaches or migraines.