by Dr. Mark Khorsandi
Many of the medications prescribed for migraine relief have side-effects that are unacceptable for sufferers, particularly those who must function at their highest levels. Also, some worry that taking such medications over the long term could be less than healthy for other parts of the body such as the liver and stomach. 
Natural remedies exist that are easier on the body, less expensive than medication, and carry far fewer side effects. Some of them even treat other issues, like arthritis pain or stomach problems, which is a bonus no one could refuse.
Here are 10 natural remedies for you to try when the next migraine threatens to derail life.
Magnesium
Migraine sufferers often suffer from low magnesium levels, too, particularly people who also suffer from diabetes, alcoholism, and heart disease.
People taking diuretics may also decrease their magnesium through increased urination.
- Increasing the body’s magnesium levels could help deter migraines as well as treat them.
- Magnesium is thought to work by preventing cortical spreading depression, a form of brain signal that produces some of the sensory changes common during migraines.
- It also blocks pain-transmitting chemicals in the brain and improves platelet function, decreasing the risk of bleeding.
Dietary sources include beans, whole grains, nuts, seeds, leafy green vegetables and squash. Chocolate and coffee are also sources of magnesium. Yay!
5HTP and CoQ10
5-Hydroxytryptophan (5-HTP) results from the ingestion of foods or supplements with tryptophan. It increases the level of serotonin. Low serotonin levels have been associated with migraines.
Co-enzyme Q10 (CoQ10) is an antioxidant increases blood flow to the brain and improves circulation. It also stabilizes blood sugar; low blood sugar may cause migraines as well.
Peppermint and Lavender Essential Oils
Peppermint and lavender both have a calming effect, great for migraines that may be caused by tension and stress.
Peppermint oil causes a cooling effect on the skin and stimulates blood flow in the forehead. It also reduces muscle contractions. It contains menthol, the compound used in vapor therapy for sinus problems.
You can breathe it in a cool, dark room or mix three drops of the oil in some water and rub it into your temples or the back of your neck.
Lavender oil works as a mood stabilizer and sedative, which is why some people place lavender plants in the bedroom. Place a few drops on a handkerchief or tissue and breathe it in or add it to boiling water and inhale the steam.
Massaging your forehead with a mixture of two or three drops of oil in a tablespoon of almond or olive oil is another helpful option.
Feverfew and Butterbur
Feverfew leaves can be used to reduce the frequency of migraines and some of the accompanying symptoms such as pain, nausea, light and sound sensitivity, and vomiting.
- Supplements of dried, freeze-dried, and fresh feverfew are all helpful.
- Capsules with 50 to 500 mg of the extract are recommended for headache pain.
- When paired with white willow bark, it can reduce the frequency, intensity, and duration of attacks by up to 60%.
Butterbur reduces the impact of inflammatory chemicals that trigger migraines. It is also a beta blocker, normalizing blood flow to the brain. Take a dose of 75 mg twice daily for the best results. One wonders if this is where J.K. Rowling came up with the name for Butterbeer!
Ginger
Ginger has been used for multiple physical ailments over the years. It reduces inflammation of the blood vessels and stimulates digestion, reducing the nausea that migraine sufferers often feel.
Steep ginger root for tea or mix equal parts ginger and lemon juice for a refreshing drink once or twice a day. A paste of ginger powder and water on your forehead can provide quick relief.
B-Complex Vitamins
B-complex vitamins are essential for the production of neurotransmitters, such as serotonin. Deficiencies of these neurotransmitters may be a cause of migraines. B-complex vitamins include thiamine, niacin, B-6, and folate. Riboflavin (B-2) significantly reduces the frequency of migraines if 400 mg is taken daily, but it will not reduce the severity or duration once a migraine attacks.
Lean beef, liver, whole grains, tempeh, eggs, and milk are just a few dietary sources of riboflavin.
Water
Dehydration is a common cause of headaches, including migraines. Coffee, alcohol, and sugar-sweetened drinks can all act as diuretics and cause dehydration.
Drink plenty of water and eat water-heavy vegetables such as cucumbers, celery, and watermelon (of course) all contain high amounts of water the body can use to remain hydrated.
Exercise
Regular exercise can cut down on the frequency of migraine attacks. Gentle exercise reduces tension and relieves stress, common causes of migraines. The release of endorphins also acts as a sedative, calming the mind and body.
Aerobic exercise, yoga, and basic head and neck stretches are all helpful. Select an exercise you can keep up with to reduce the frequency of migraines.
Compresses
Remember the cool or hot compresses your mother or grandmother used to use? Warm compresses can reduce tension, and cold compresses can help relieve migraine pain.
Try each to see what works best for you.
Diet
Certain foods seem to trigger migraines in some people. Foods with nitrates, like hot dogs, deli meats, bacon, and sausage can be culprits. Cheese with tyramine, foods with MSG, pickled and processed foods, and cultured dairy products have been implicated as causes of migraines for sensitive individuals.
Keep a food log to discover whether a certain food triggers your migraines.
Other foods can help reduce or prevent migraines. A regular diet of foods high in Omega-3 fatty acids, B-vitamins, and magnesium may reduce or eliminate your migraines.
Natural remedies have the benefit of fewer side effects and also treat more than just the migraine. Eat a well-balanced diet, stay hydrated, and get plenty of exercise. You may find the frequency, severity, and duration of your migraines diminishing or stopping altogether.
(Dr. Mark Khorsandi works at the Migraine Relief Center. He specializes in surgical treatments that reduce and eliminate pain for migraine sufferers.)
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