natural ways treat migraines

Natural Ways to Treat Migraines Using Life Knowledge

Many of us stop and think about our health only when things go wrong. By that point the body forces us to stop and listen. As a lifelong migraine sufferer, I’ve learned to listen attentively to my body.

If I ignore what my body is saying…I’m out of commission for 1-3 days. The pain is so unbearable that it makes me nauseous. I can’t keep anything down. I can’t move. If a three-day migraine episode happens, I get the happy privilege of visiting the emergency room for a life-saving butt shot.

Genetically this was the hand I was dealt, since migraines occur on both sides of my family. The debilitating effect of migraines has been my Everest all my life. Changing my lifestyle was the only way I was going to win this battle.

A decade ago I went on a natural migraine treatment mission, and I’ve lived a life with less pain ever since. Here’s how.

Using “Life Knowledge” to Treat Migraines

A good friend of mine went through two weeks of migraine hell recently. Fed up with being unable to function like a human being, she did what a lot of people do…she saw a doctor. A neurologist.

When she told me this, I was coming off the heels of a weekend Ayurveda workshop, where I spent three hours a day learning from Dr. Ghanashyam Marda. A highly experienced Ayurvedic doctor from Pune, India, this MeetUp event series was his first visit to Portland. Needless to say, this nine hours of health / life education was a steal.

After all, “Ayur” means life and “veda” means knowledge.

cat meditation

One of the Ayurveda workshops was devoted to overcoming pain. Unsurprisingly, migraines were part of Dr. Marda’s curriculum. Dr. Marda reinforced what I learned on my own over time…that migraines are muscular pain (not a neurological disorder) for the majority of us.

With my friend, although I already knew the answer to my question, I asked her: “What did your neurologist recommend for migraine treatment?” She said: “Medication.”

I’ve tried them all. The answer to my migraines seemed to be the latest magic migraine pill on the market. Most of the medication I experimented with made me worse, and I was back to the emergency room for a shot in the ass.

pain with migraines

I’m not a doctor. I’m a reluctant migraine expert. I’m also a certified yogi who is an advocate for choosing natural methods for dealing with pain—and only using unnatural remedies as a last resort.

Now I choose meditation over medication. But it took me a while to get here.

I think the key with people who tend to get migraines is to understand that they have many sensitivities to both their external and internal worlds. Another term for this: migraine triggers.

Happiness comes only if you are healthy.” – Dr. Marda

Natural Ways to Combat Migraine Triggers

Anyone who deals with migraines likely has a laundry list of triggers they are “supposed to avoid.” This is perhaps the most infuriating thing about living with migraines. Unless you want to channel your inner Howard Hughes and quarantine yourself in some dark room away from society, triggers are pretty damn impossible to avoid.

Since I have no desire to be a shut-in, I’ve learned several natural ways to combat triggers. I’m sharing these tips today in case they can help any of you.

Prescription Drugs

If you get migraines, prescription drugs might be the culprit. Ladies…don’t rule out birth control. This was my nemesis for a long time. After reading Balance Your Hormones, Balance Your Life, I ditched the pill, slowly balanced my hormones, and I’ve had fewer migraines.

If you can, wean yourself off prescription drugs and explore ways to address and heal the root cause. Visiting a naturopathic, acupuncturist, or Ayurvedic doctor are all good places to start.

Seasonal Allergies

If you live in a place with distinct seasons, migraine sufferers tend to be more susceptible to sinus headaches. I grew up in Southern California with steady weather temperatures year-round. My first spring in Wisconsin years ago was brutal. But I didn’t want to take over-the-counter allergy medications or use nose sprays anymore.

allergy fighting trio

That was when my happy relationship with a neti pot first began. I have used one every morning for many years and it totally helps. Should allergies flare up, or the rare times I have a cold, I use a neti pot more frequently to clear out my sinuses.

A couple of years ago, I started using Nasya oil drops before bed during allergy season. These drops help lubricate and clean the nasal passages. Also, I love this allergy vitamin, Counter Attack, which I take preventively every morning during allergy season.

With yoga, I recommend pranayama (breathing) techniques. Nadi Shodhana is one of my favorites for combatting sinus headaches.

Weather Shifts

When it’s 80 degrees on Monday and the temperature drops significantly on Tuesday, you might get a splitting headache. Same deal if rain comes after being absent for a while. That’s because you’re like me…a human barometer. These headaches aren’t the full-on migraine experience. I can function, but a headache greatly affects my energy and focus.

I repeat the same treatments as mentioned above with seasonal allergies. This doesn’t always work, and sometimes I have to ride things out until the weather levels off. Though not always feasible, one of the most natural ways to beat these headaches is to live in a more temperate climate with mild or few seasonal changes.

infused water recipe


This trigger has an easy solution. The average adult human body is 50-65% water. Drink more water. Keep in mind that even though there is water in caffeinated beverages, they will dehydrate you. If you don’t like water, try infused waters and herbal teas.


When you have a hangover, you are dehydrated. Those of us with migraines can truly end up with the hangover from hell if we’re not careful. One option is to avoid alcohol entirely. Another, more balanced option, is to moderate with the type of alcohol you know your body can handle.

migraines and beer

Unfortunately, I really struggle with wine. I’ve tried every color and type, and it’s a bit of a crapshoot. However, I’m good with moderate levels of beer or clear liquors. If you’re going to drink, be mindful of amounts and alcohol types. And, of course…drink plenty of water.

The Lady Holiday

Hormones play a part in migraines, absolutely. For us womenfolk, that usually happens once a month during our lady holiday. I’m a big fan of seed cycling for hormonal balance.

seed cycling hormonal balance

Source: Move Nourish Believe

This is something I learned when I stopped taking birth control and worked with a naturopathic. Depending on where you are in your cycle, you take a pairing of seeds to provide the balancing nutrients your body needs at that specific time. Besides migraines, this has helped my skin and mood swings as well.

Migraines are about three times more common in women than men, and may affect more than 12% of the U.S. adults population.” – Johns Hopkins Medicine

Insufficient Sleep

Sleep deprivation is no bueno when you have a history with migraines. I aim for 8-9 hours every night. The minimum for me to function is 7 hours. Even if you can operate on less sleep, that doesn’t mean it’s a good way to live.

If you have trouble “finding time” for this much sleep, then I recommend evaluating your life activities to see where you can make the time. Parents…I understand you’re in a different situation with sleep patterns. Still, do your best to take care of yourself so you can take care of your family.

Diet and Hangriness

Food is medicine. It’s true. What we put in our bodies has a direct impact on how we function today—and years from now.

For ages there has been talk of food migraine triggers, like chocolate and cheese. Personally, I believe it’s more about the big picture rather than specific foods that really get to us. Organic, whole, fresh…this is medicine. The other shit we put in our bodies has the opposite effect.

Hunger can definitely trigger migraines for me. Much like a bad night of sleep, being hungry makes me feel depleted. When I get run down, I’m asking for a migraine. Keep healthy snacks on hand at all times, so you don’t put yourself in this position.


See dehydration section above.

Like alcohol, similar rules apply to caffeine. Migraine sufferers can be more sensitive to caffeine than the average bear. Consider avoiding or moderating. I go through phases where I quit coffee for a while and substitute with black tea, which still has plenty of richness with WAY less caffeine.

Getting Overheated

Hot yoga is completely out for me. As is exercising in the heat, like running when it’s over 80 degrees. If heat is a trigger for you, but you love to stay fit like I do, stick to less heated alternatives. I do yoga, Pilates, or kettlebells in a non-heated environment. I hike, dance, or swim instead of running.

san juan island trails

You will still get a great workout, even if you’re not sweating buckets. In fact, sweating that much can be counterproductive for your body. Once again, we’re talking about dehydration and depletion (hello, migraine!).

Overbearing Scents

Avoid chemical scents at all costs: perfume or cologne, cleaning or beauty products. If you stumble upon these scents in an elevator or department store, breathe only with your mouth. I have no shame…I stick my face into my shirt to protect myself from overbearing scents.

At home, stick with unscented or natural products for everything. If you want to wear a scent, aromatherapy oils work brilliantly. Unlike unnatural scents that instantly give me a migraine, aromatherapy oils actually heal my headaches.

eye palming yoga


This is a tough one if you constantly work on a computer like yours truly. Take breaks away from screens throughout the day. And be mindful of how much time you’re spending on screens in your free time. I recommend a regular digital detox.

Teeth Grinding

Migraines have historically hit me in the middle of the night—and I had no clue that teeth grinding was yet another culprit. The pain from clenching your jaw can cause massive headaches.

I didn’t realize I was a teeth grinder until I got married. I finally went to the dentist for a mouth guard after I broke one of my fillings in my sleep. Though unattractive, a night guard has helped decrease my migraines as well.


What do we do when we’re stressed? Our body tenses up, specifically around our neck and shoulders. This brings us full circle to migraines as they relate to muscular pain versus being a neurological condition.

When I’m moving at warp speed or piling too much on my plate, I’m literally rolling out a welcome mat for my next migraine. There is no easy cure for stress, except to find balance in your own life. That means everything: diet, exercise, sleep, your work life AND your home life.

half moon

As you all know, I love yoga and meditation immensely for combatting stress. I think they are relevant practices for all humans. But, I also understand the therapeutic benefits of many other things, like wandering in nature or reading while snuggled up with your pets or springing for self-care. Monthly massages are not a luxury for me—they are a necessity.

Stress happens in life—one thing we can control is how we manage stress.

essential oils for migraines

How to Handle That Bastard Migraine When It Hits

Despite your best intentions at being healthy and stress-free, that bastard migraine might hit you anyway. When that happens, this is my migraine routine I have perfected over the years.

  • Environment – Hunker down in a dark, quiet room and place a cold compress over your eyes. A washcloth works, but I like eye pillows even better. I always keep mine in the freezer when I’m not using it—and add a mixture of headache-reducing essential oils to the cover (peppermint and lavender, or rosemary and eucalyptus).
  • Body – Massage your neck for 15 minutes. Then, move to the back of your skull. Lastly, give your face some attention. Gently massage the center of your forehead, temples, jaw, and the sinus area.
  • NauseaEat a cucumber. Though other fruits are high in electrolytes too, cucumbers are easy on your stomach. I can’t even look at a banana without wanting to barf. Drink lemon ginger tea and / or lime water. Personally, peppermint tea is too much on my gut when I’m this sick.
  • Pain – If this is an option for you, smoke marijuana or take CBD oil. If it’s not—or if you still have a splitting headache—take an over-the-counter pain reliever. The drawback with pain relievers is that they are impossible to take if you have an empty stomach from puking. If you can keep something light down, like some Greek yogurt, try that before taking anything.

classic car ride

I’ll leave you guys with some final words of wisdom from Dr. Marda: “You can replace your car, but you can’t replace your body.”

You spend time repairing your car, cleaning the interior and exterior, fueling it to make it run. If it breaks, you can buy another one. We only get one body. How we take care of it absolutely matters for our health and happiness.

Do you have any migraine tips to share? I’d love to hear what works for you!

14 thoughts on “Natural Ways to Treat Migraines Using Life Knowledge

  1. Hey Britt, that’s a fabulous, knowledgeable and well-produced post. I’ll throw it up on Twitter in the hope that it will help someone.

    Happily I’ve never suffered more than the occasional mild headache, but even those make me understand what bloody misery a full-blown migraine can induce. I’m pleased you’ve found some of the answers at least.

    1. Thanks for spreading the word, Roy! I’ve been wanting to share some of these migraine tips for a while. I talk to people about them often as there are quite a few people I come across who deal with these damn headaches. There are so many options besides drugs that can help, so I hope people will explore some other options.

  2. Migraines are miserable, for sure. I’m glad you highlighted the importance of diet, sleep, and stress control. They’re so critical to our well-being, for all sorts of conditions.

    1. Indeed! We have to take care of ourselves on all fronts. Diet, sleep, and stress control are so incredibly important. More than anything, so many people are busy and don’t take time to listen to their bodies. It’s scary.

  3. What a wealth of knowledge you are. I’m just sorry you have to go through all the pain and exploration to come to grips with migraines. Thank you for the information!

    1. Like I said, I’m a reluctant migraine expert. But, I wanted to share some tips with others in case they experience these nasty headaches. Really, the tips can work for a lot of headache intensity levels. 😉

  4. Oh my gosh, this post is like a mirror!
    I would love to learn more about Ayurveda practices. I had a neighbor who gave me so much knowledge, I started eating in a whole new way and wow the difference!

    I used to have migraines soooo often, and so badly. Mine was a shot to the neck though.
    None of the migraine meds of the 90s could help me. Oh how I suffered.
    Here were my big culprits: sleep dep, birth control pills, dehydration, aspartame, caffeine, bad boyfriend. I was able to identify those and eliminate them — or at least keep identifying them and reduce the occurrence.
    Now, my triggers are weather, bright light, and certain smells. You’re so right about a weather headache. They are draining, and can easily shift to a migraine without enough self-care. I turn off or down the lights, fetch my tea with mint, and take an OTC like Tylenol. If possible, a bath. Lavender is my jam.

    Back in college, one of my friends, who’s a physio now, he used to rub the back of my head in a certain way, and it provided immense relief. I cannot find anyone in my life who can do this the way he did and now he lives an hour away with his family and it’s like he won’t even drive up to rub my head for ten minutes 😉

    1. A shot in the neck? Eeek! Mine were always butt shots and I tried quite a few migraine pills. Most of them were awful!

      Lavender is my jam too. I never go anywhere without peppermint and lavender oil…I call them my “essential” essential oils as I have a few different tiers of oils. 🙂

      Sounds like you have discovered some good remedies over time. Massage is really important! Our Ayurvedic doctor mentioned the neck and head massage, which I was already doing on my own. He said it is key leading up to and during a migraine. I get them monthly to be proactive with my body / mind health.

  5. Britt, I’m so sorry that we’re both in the same group of chronic headache/migraine sufferers. Like you, it’s been a way of life for me; a series of trial and error to keep them under control enough to function. I get so many different types. Luckily, I do know some of the causes, so do as much preventative as I can. Meditation definitely helps.

    1. I salute you, doll! Migraines suck. It is totally trial and error for so many of us to find the combo that sorta-kinda works. Even so, they still hit us anyway. Meditation is always a good move. So much of our pain comes from stress that truly impacts our body and our minds.

  6. I am not migraine sufferer but several members of my extended family are. Your self care programme sounds wonderful. I like the seed cycling concept.

  7. Wow, what a comprehensive article, lady! Even though I don’t suffer from migraines, I do have arthritic pain in my neck and weird pain in some of my joints sometimes, it comes and goes. I won’t take meds for any of it. I’m with you–meditation over medication. I also notice a big difference when I drink more water and walk a few times a day. I too have a low tolerance for wine. What is the reason? Even one glass will give me a headache in the morning, but I don’t have that problem with beer.

    1. Meditation over medication is the way to go! Obviously yoga goes in here too, helping us physically and mentally.

      Beer is still my go-to. There’s something to be said about beer being one of the most hydrating ways to consume alcohol…which ultimately dehydrates us and makes us feel crappy if we overdo it.

      I tried to get back into wine recently and suffered from the experiment. The longer I go without wine, the worse I feel when I try to have a glass. Luckily we have many delicious beers to choose from! 🙂

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