Migraines are one of the most prevalent, and most debilitating types of headache. These recurrent, intense bouts of severe throbbing, or pulsing pain, which usually occur on one side of the head can last from a few hours to days of disabling pain. Additional symptoms include nausea and vomiting, blurred vision, and extreme sensitivity to lights, sounds, even smells. The frequency of occurrence is normally one to four times per month, varying in severity.
Although science doesn’t know precisely what causes a migraine, there are theories centering on environment and genetics. People with a genetic predisposition to migraines may be hypersensitive to certain stimuli.
Obviously, with the degree of discomfort, the frequency of headaches, the accompanying symptoms, and the potential to miss work, preventing migraines is a primary objective.
Potential Triggers of Migraine Headaches
Before we delve into migraine prevention, let’s touch on those things that contribute to potential attacks, triggers. These stimuli may set off nerve cell activity and neurotransmitter release that cause inflammation of blood vessels in the brain.
- Environmental, changes in the weather
- Irregular sleep patterns, too much sleep, or too little
- Stress and anxiety
- Sensory stimulation; bright or flickering lights, possibly certain smells
- Foods and food additives; processed foods, or aspartame, and MSG (monosodium glutamate)
- Hormonal changes in women, fluctuations in estrogen levels
- Fasting, or skipping meals
- Alcohol, particularly red wines and caffeinated beverages
- Intense exercise
Natural Migraine Prevention, Theories and Practices
- Avoidance of triggers, or trigger management, is one of the most common preventative techniques of most migraine sufferers. Journaling of triggers to better understand patterns is a “must do.”
- Biofeedback treatment teaches you to monitor and control the response to triggers such as stress and anxiety before a migraine.
- Dietary changes, based on your trigger journaling, avoid those foods most often consumed prior to an event.
- Massage, and relaxation therapy help in relaxing muscle spasms to reduce frequency
- Acupuncture therapy, clinical trials indicate acupuncture may provide relief from migraines.
- Regular exercise, aerobic exercise can help to reduce tension thereby reducing frequency.
- Rest and recovery; devote some time each day to a relaxing, enjoyable activity to reduce stress.
- Essential Oils; Lavender, Basil, and Peppermint have all been shown to have beneficial properties for headaches.
- Ice Packs, during an episode, to address inflammation.
Supplementation for Prevention
There are several natural ingredients, with proven clinical results showing efficacy in preventing migraines:
- Riboflavin, (Vitamin B2) a water-soluble vitamin, improves the function of mitochondria, studies have shown Riboflavin effective in reducing the frequency of migraines
- Butterbur, a potent herb shown useful for reducing the incidence of migraines due to its anti-inflammatory and natural beta-blocker properties
- Feverfew is an herbal remedy, also with anti-inflammatory properties, that is shown to have multiple benefits for the nervous system in reducing the severity of migraines
- Ginko Biloba is an anti-oxidant that has been shown to contain medicinal properties that may assist with headaches, such as the dilation of blood vessels in the brain and regulation of neurotransmitters.
Other natural ingredients used in controlling the frequency and/or severity of migraines:
- Magnesium
- Omega 3 Fish Oils
- Coenzyme Q10
Final Thoughts
Hopefully, we’ve given you some ideas as to preventative measures. We encourage you to try a natural regimen to controlling your migraines as a first step, however, if they persist, or worsen, you should schedule an appointment with your physician.