How to Treat Migraine and Headache Naturally Without Prescription Drugs

Difficulty: Moderately Challenging

Instructions

Things You'll Need:

Fish oil
Magnesium
Vitamins B2
Vitamin B6
Sleep
Journal or notebook
Topical migraine remedy
Ice packs
Herbal remedies
A headache health care provider
Patience!

Step 1

Find a headache specialist you trust to work with. If your current health care provider does not have experience treating headaches and migraines, ask for a recommendation for someone who does. Also ask others you know who suffer from head pain about their health care providers. It is important to work with professionals who have experience working with migraineurs and those suffering from chronic headaches, even if they suggest prescription medication. Simply explain to them that you wish to explore non-pharmaceutical options. If this provider refuses to help you with this, look for another provider. It's your head, and it's your decision.
Step 2

Wean off any migraine/headache medications you are currently taking. If you are using prescription medication(s), either abortive or long-term, discuss with your health care provider a plan for discontinuing use of the medication(s). If you use over-the-counter remedies more than a few times per month, you may be experiencing rebound headaches. Explore this possibility with your health care provider.
Step 3

We need to drink half of our body weight in ounces of water daily to stay hydrated.

Drink water, drink water, drink water. Both chronic and temporary dehydration are migraine/headache triggers. The average person needs 1/2 an ounce of water for each pound of body weight - so if you weigh 150 pounds you need to drink 75 ounces of water each day. If you're not used to drinking enough water, feel free to increase your water intake gradually if that will help you adjust. (If you have special hydration needs consider talking to your health care provider before adjusting your water intake.)
Step 4

Cut the caffeine out of your diet. While doing this alone may temporarily cause headache/migraine, it is an important step if you want to treat your pain naturally. Too much caffeine is known to induce migraine. Is also induces insomnia, which only makes you more susceptible to migraine. In addition to the usual culprits - coffee, non-herbal tea, soda - make sure to refrain from using medications like Excedrin, which contain just as much caffeine as coffee.
Step 5

Ice provides immediate relief.

Use ice to combat the pain. Whenever the pain is bad, or you suspect it's about to get bad, lie down in a quiet, dark room and place an ice pack under your neck and on your forehead. If lying down is not possible, do your best to find a quiet place where you can be alone for a few moments. Relax your body and breathe deeply; sleep if you can, just rest if you cannot.
Step 6

Use a topical migraine/headache remedy when ice is not a practical solution. This might be HeadOn, peppermint oil, lavender oil, or something else you discover works for you. These remedies can be used several times throughout the day with no adverse effects and can be quite good at providing lasting pain relief.
Step 7

Vitamins and supplements can improve head pain.

Use vitamins and supplements. Take 200mg of magnesium 2 or 3 times per day. Magnesium has proven effective in preventing migraines and reducing muscle tension, which aids in the reduction of tension headaches. A chelated magnesium is thought to be more readily absorbed by the body. Too much magnesium can cause diarrhea; if this happens gradually reduce the amount you take until you find the amount that works for you.

Take 400mg of vitamin B2 (riboflavin) daily. Studies have shown a great reduction of migraines in people who take this amount of riboflavin for at least 3 months.

Evidence suggests that migraineurs are deficient in vitamin B6. Take 50mg daily. B6 has proven especially helpful with menstrual migraine.

Omega 3 essential fatty acids are thought to reduce the frequency of migraine attacks. These essential fats are easily found in fatty fish like salmon and mackerel, and are also present in other foods such as walnuts and flax seeds. The easiest way to get enough omega 3s is to take a high quality fish oil every day (flax oil if you are vegetarian/vegan). Take 1 tablespoon or 5,000mg in capsules of either flax or fish oil.

If the thought of fish oil makes your stomach queasy, opt for fish oil capsules. Or try a flavored oil; Carlson's lemon-flavored fish oils are pleasant enough to use as regular oil, such as in a salad dressing. Do not cook with fish or flax oil; doing so will destroy its properties.
Step 8

Emotional issues often play a part in physical pain.

Explore the mind-body connection of your head pain. Physical pain is generally a component of emotional pain. Perhaps your migraines or chronic headaches started during a difficult time of your life. Maybe they tend to get worse when you're dealing with (or avoiding dealing with) certain issues and stressful times. A good therapist can help you figure out the emotional component of your pain, or at the very least a good friend you can talk to. There are also a number of books written on the mind-body connection regarding pain. Searching on amazon.com may help you find a good one for you. A good start might be The Mindbody Prescription, by John Sarno.
Step 9

Explore herbal remedies. Feverfew is one of the most commonly known herbal treatments for long-term prevention of migraine. Take a standardized product containing 250-500mcg parthenolides daily.

Butterbur is another herb that shows to be effective for migraine/headache. Take 75mg twice daily.

Ginger may also be helpful, especially if your migraine involves nausea or vomiting. You can eat the root itself or use a ginger tea.
Step 10

Acupuncture is one alternative treatment.

Try "alternative" methods of treatment. Non-Western medicine focuses more on finding and eliminating the cause of your pain rather than just treating your symptoms.

Acupuncture has been used to treat migraine/headache successfully for many years. Be sure to see a licensed acupuncturist you are comfortable with, and make sure the needles used are sterile.

Guided imagery and relaxation can be immensely helpful, not just for immediate relief, but also for long-term pain reduction. A number of CDs are available that cater to migraine/headache relief.

Regular massage can alleviate stress all over the body, which can reduce the number of migraines you experience, or it might make them less severe.

Homeopathy, a method in which small amounts of a substance that would cause an unafflicted person to develop a certain condition, may prove helpful for your head pain. For this you would take small doses of an herb or a combination of herbs until you notice an improvement in your symptoms, then stop taking the remedy unless symptoms return. Consult with a homeopathic practitioner to safely employ this method.

Your migraine/headache might be caused in part by a misalignment in your spine. Adjustments from a good chiropractor may relieve some or all of your head pain.
Step 11

Adjust your sleeping habits, maybe even your pillow. Maintain as consistent a sleeping pattern as possible, and try to get 8 hours each night. Also try different pillows to see if your neck is at a bad angle. If this is the case, neck tension and misalignment may be contributing or causing your migraine/headache.
Step 12

A diet of fresh rather than processed foods can reduce your pain.

Adjust your diet. Throw out all the processed foods in your kitchen, and avoid them while you're out and about as well. Aim for consuming minimally and unprocessed foods as much as possible.

Cut down on sugar; it causes your blood-sugar level to spike, then crash. This is a common trigger of migraine/headache.

Work with a knowledgeable nutritionist and/or health care provider to eliminate food allergies as the source of your migraine/headache. Common triggers are MSG, alcohol (especially red wine), caffeine, wheat, cheese, artificial sweeteners. You may want to use an elimination or rotation diet, or you may want to get tested by an allergist.
Step 13

Engage in moderate exercise nearly every day if you can. Exercise increases the blood flow to the head, which may be helpful in relieving head pain. It also releases endorphins, which we all know make us feel better. Be careful with strenuous exercise - you might find that it makes your migraine/headache worse.
Step 14

Keep a migraine diary, tracking your daily food and beverage intake, your sleep patterns, exercise, and when and where your migraines occur. Women should be sure to note the details of their menstrual cycle in the diary. Also note the migraine symptoms you experience, such as time of day, whether you have an aura before or with the migraine, your mood, what worked and did not work to relieve the pain, and anything else you think is noteworthy. Use this diary to work with your health care provider to look for potential patterns and triggers in your migraine experiences.