Brief Answer:
Recommendations for migraine help.

Detailed Answer:
Hello and welcome,

I get migraines too, so I understand your question well!

Migraines can be triggered by a number of different things, and controlling them without meds usually involves identifying and avoiding those things that trigger them. I know this isn't what you necessarily want to hear - it would be better if we can eliminate them from our lives entirely and never have them again, but there isn't one way to do this.

For me, a spasm in my jaw sets off migraines, so applying hot wet compresses to relax the jaw muscles helps.

For some, avoiding flashing lights, red wine, aged cheeses, chocolate, and caffeine is helpful. Making sure you get enough sleep (and on a regular schedule) and not skipping meals can help too. Also, avoid artificial sweeteners and additives such as nitrates and MSG (monosodium glutamate) where possible. Keeping a headache journal can help you identify things that set your migraines off.

If stress brings them on for you, learning mindfulness breathing techniques can help. If you want to learn more about this ask me and I'll write more about it.

Acupuncture can be very helpful if you can find a good acupuncturist. Ask around to find a good one. I recommend someone who was trained IN China - I think their training is more thorough than Americans receive here. Acupuncture may be able to decrease the number and frequency of migraines that you have in addition to helping with an acute episode.

Some people find that if they can get to sleep at the very beginning of a migraine, this shuts it down. Not always feasible to do, but it can work. If nothing else, a dark, quiet room will be more tolerable.

There is a relationship with magnesium deficiency and migraines. Consider trying a low dose magnesium supplement daily and see if that helps you. Too much magnesium can cause diarrhea and muscle weakness, so start with a low dose.

Biofeedback programs can be helpful for people with chronic or frequent pain. You may be able to find someone who can work on this with you at a pain clinic or a psychologist who is trained in this.

I hope this helps you. Please let me know if I can provide further information.

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