Migraine attacks know no bounds. They strike when you’re at work, at play, driving, in an important meeting, or simply trying to relax. They can change your whole mindset in just a few minutes, and pretty soon the only thing you can think about is relief. Waiting it out simply isn’t an option sometimes; you’ve got to do something. But what? Read on to discover 9 secret natural migraine relief tips you need to know.
These tips, brought to you from the office of Anchorage’s best-reviewed chiropractor, can help you relieve and ward-off migraines in natural ways. As you probably know, migraines are complex and can become triggered by numerous things, including diet, posture, stress, lack of exercise, and even smells. We’ll touch on all of these to cover all the migraine-relief bases.
1. Yoga
Multiple studies have shown regular yoga to be effective at reducing not only migraine frequency but also the severity of symptoms associated with migraines. While this is probably not the only thing you should do for migraines, it is thought to improve overall health, reduce stress, promote circulation, and improve posture. So even if yoga doesn’t totally eliminate your migraines, it can definitely help other aspects of your life and health.
2. Essential Oils
There’s anecdotal and scientific evidence that many different types of essential oils can help relieve migraines. Essential oils should never be applied directly to the skin. Instead, you should mix them with a carrier oil (coconut, jojoba, olive, or sweet almond oil) before using them for aromatherapy or topical application. Below are just a few essential oils for migraine relief.
● Lavender Oil
Lavender oil has numerous uses. Its headache-relieving properties make it ideal for migraine relief. You can simply inhale the aroma or apply the diluted oil to your temples.
● Peppermint Oil
Menthol, a key ingredient in peppermint oil, can relieve tension and facilitate relaxation. Apply this diluted oil to your temples to enjoy its relaxing and pain-relieving properties.
● Rosemary Oil
Rosemary oil has been used for hundreds of years. It’s pain-relieving and anti-inflammatory properties make it ideal for relieving headache pain. Simply rub the diluted oil on your temples or use it in a hot bath for aromatherapy.
3. Massage
The benefits of massages are clear to anyone who has ever had one. They can relax, relieve tension, promote restful sleep, and provide stress relief. Luckily, all of these things can help relieve and even prevent migraines. If you add in an aromatherapy component, like stress-relief massage oil, you can bask in the glory of a relaxing and relieving experience.
Alternatively, you can give yourself a massage with a lacrosse, tennis, or massage ball. You simply place the ball between your back and the wall and move your body to roll the ball across tight muscles. It’s not quite the same as a professional massage, but it’s great in a pinch.
4. Stress Relief
You may have noticed a pattern in the preceding three tips; they all mention stress relief. It’s clear that stress plays a large role in migraine attacks. In fact, stress is frequently listed by migraine sufferers as a trigger for their attacks. Simply managing stress may drastically reduce the frequency and intensity of migraine attacks. But, that’s easier said than done in our fast-paced world.
Regular exercise (like yoga) and massage therapy are great for relieving stress outside of work, but what about at work, where stress seems to be highest for most people? Here are a couple of tips for managing and relieving stress at work.
● Take Short, Frequent Breaks
Even five minutes can work wonders during a stressful day at work. If you can find a place with minimal distractions, head there and practice clearing your mind and breathing deeply. Some people may prefer to stretch or do some pushups to get the blood and endorphins flowing.
● Don’t Let Problems Grow
● Eliminate Distractions
If you experience an issue with a coworker or a problem you’re not prepared to handle, try to face it head-on. Letting problems sit and wait for you as a great way to increase your stress, so it’s best to deal with them first.
Emails, texts, pop-ups, social media notifications, and the like. While it may feel like quickly checking your non-work email inbox is a break from the day’s stresses, it’s actually the opposite for most people. These little “breaks” simply serve to distract us from the job at hand and they’re usually of no benefit. Pretty soon we find ourselves behind, which is a big stress. Plus, switching focus from one thing to another can cause mental exhaustion and, eventually, stress.
5. Chiropractic Care
Most wouldn’t normally associate chiropractic care with migraine treatments. When people think of chiropractors, they think of spinal issues, which is accurate, but not the whole story. Simply put, chiropractic care can help relieve migraines in a number of ways.
While there’s no guaranteed outcome, there are studies showing that chiropractic treatment has been very effective, particularly for sufferers of chronic and non-responsive migraines. Chiropractors go about treating migraines in a number of ways.
● Diet
As we outline in a tip below, diet can play a large role in migraines, and many chiropractors employ or are themselves, trained nutritionists.
● Stretches and Exercises
Particular exercises and stretches may be suggested to help keep the body healthy, the muscles eased, and the blood flowing.
● Spinal Alignment
Poor posture, tension, and spinal misalignment may be contributing to your migraines. Spinal alignment can help address all of these issues.
● Massage
Chiropractic massage can help relieve stress, promote healing, and enhance blood flow, all of which can ward-off migraine headaches. Most wouldn’t normally associate chiropractic care with migraine treatments. When people think of chiropractors, they think of spinal issues, which is accurate, but not the whole story. Simply put, chiropractic care can help relieve migraines in a number of ways.
While there’s no guaranteed outcome, there are studies showing that chiropractic treatment has been very effective, particularly for sufferers of chronic and non-responsive migraines. Chiropractors go about treating migraines in a number of ways.
6. Sleep
Stress and anxiety, as well as health and energy, are tied to the amount of sleep you get. A healthy night’s sleep is 7 to 9 hours. Any more or any less can have negative effects that can contribute to migraine frequency and intensity.
Luckily, a good diet, regular exercise, and stress management can help you get a good night’s sleep.
7. Acupuncture or Acupressure
There is evidence to suggest that both acupuncture and acupressure can help ease migraine headaches and their symptoms. Acupuncture is the practice of using thin, specially-designed needles in certain pressure points of the body to relieve pain and promote wellness.
Melatonin, which is often used to promote restful sleep, has shown promise in preventing migraine headaches. It’s available over-the-counter, is considered safe for use, and is inexpensive. One study showed positive results with only 3mg a day.
About the Author
Dr. Brent Wells founded and is a chiropractor at Better Health Chiropractic & Physical Rehab. He is currently leading 10,000 Alaskans to more active and pain-free lifestyles without drugs or invasive surgeries. He brings a progressive and highly innovative approach to chiropractic care. Dr. Wells continues to further his education with ongoing studies in spine conditions, neurology, physical rehabilitation, biomechanics, occupational ergonomics, whiplash, and brain injury traumatology. He is also a member of the American Chiropractic Association and the American Academy of Spine
Resources:
https://headachejournal.onlinelibrary.wiley.com/doi/full/10.1111/j.1526-4610.2007.00789.x
https://headachejournal.onlinelibrary.wiley.com/doi/abs/10.1111/j.1526-4610.2009.01486.x
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3259914/
https://www.healthline.com/health/migraine/what-to-eat-when-you-have-a-migraine#foods-to-eat