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Navigating Life with Migraines: Tips for Pain Management and Prevention

Date: August 28, 2023

Migraines are more than just severe headaches. They are complex neurological conditions that can accompany a range of debilitating symptoms, including nausea, vomiting, and sensitivity to light and sound. 

For many people, migraines can significantly impact their daily lives, making working, socializing, or performing routine tasks difficult. However, navigating life with migraines more effectively with the right strategies and support is possible. 

Without further ado, here’s a practical guide to managing and preventing migraines – from identifying triggers and maintaining a regular sleep schedule to exploring medications and non-pharmacological therapies. 

By implementing these strategies, you can take control of your migraines and improve your overall quality of life. Let’s start!

Identify and Avoid Triggers

Identifying and avoiding migraine triggers is key to managing and preventing attacks. Triggers can vary but often include certain foods, stress, hormonal changes, and environmental factors. 

Further, keep a migraine diary to identify triggers, noting details of each attack and potential triggers. Be mindful of environmental triggers like bright lights, loud noises, and strong odors, and take steps to minimize exposure.

Remember, triggers can be cumulative and may vary day-to-day. Identifying and avoiding triggers takes time but can help manage migraines effectively.

Maintain a Regular Sleep Schedule

Sleep plays a crucial role in migraine prevention. Lack of sleep or irregular sleep patterns can increase the frequency and severity of migraines. Aim for 7-9 hours of sleep per night, and try to go to bed and wake up at the same time every day, even on weekends. 

Create a sleep-friendly environment by keeping your bedroom dark, quiet, and cool, and avoid electronic devices before bedtime. Sleep disturbances can trigger migraines, and migraines can, in turn, disrupt sleep. This creates a vicious cycle that can be challenging to break. 

Moreover, poor sleep can exacerbate other migraine triggers, such as stress and hormonal fluctuations. By prioritizing sleep, you can help break this cycle and reduce the impact of other triggers. 

Manage Stress

Head pain illustration for navigating Life with Migraines

Stress is a common trigger for migraines. Engage in activities that help you relax and manage stress, such as meditation, deep breathing, yoga, or tai chi. Regular exercise can also help reduce stress and improve overall health. 

If you find it challenging to manage stress alone, consider seeking support from a therapist or joining a support group. Remember, managing stress is not only beneficial for migraine prevention but also for your overall well-being. 

Taking time to relax and unwind can improve your mood, boost your immune system, and enhance your quality of life.

Stay Hydrated

Dehydration can contribute to the onset of migraines. Drink plenty of water throughout the day, and avoid excessive caffeine and alcohol consumption, which can lead to dehydration. If you're prone to migraines, pay attention to your fluid intake, especially during hot weather or when engaging in physical activities.

Staying hydrated helps maintain proper blood flow and brain function, reducing the likelihood of migraine triggers. You can help prevent migraines and support your overall health and well-being by prioritizing hydration.

Eat Regular, Balanced Meals

Eating regular, balanced meals is essential for managing and preventing migraines. Irregular eating patterns, skipping meals, or consuming foods known to trigger migraines can increase the frequency and severity of attacks. 

Here are some tips you can follow:

  • Maintain a Regular Eating Schedule
  • Choose Balanced Meals
  • Avoid Migraine Triggers
  • Stay Hydrated
  • Monitor Your Caffeine Intake
  • Consider Consulting a Nutritionist

All in all, eating regular, balanced meals is a crucial strategy for managing and preventing migraines. By maintaining a consistent eating schedule, choosing balanced meals, avoiding migraine triggers, staying hydrated, monitoring your caffeine intake, and seeking professional guidance, you can reduce the frequency and severity of migraines and improve your overall health.

Consider Supplements and Herbal Remedies

Supplements and herbal remedies can be beneficial for some people in managing migraines, but it's essential to consult with your healthcare provider before starting any new supplements or herbal remedies. 

Here are some options that have been studied for their potential benefits:

  • Magnesium: May help reduce migraine frequency, especially in those with low magnesium levels.
  • Riboflavin (Vitamin B2): Has been shown to help reduce migraine frequency and severity in some people.
  • Coenzyme Q10: An antioxidant that may help reduce migraine frequency.
  • Feverfew: An herb that may help reduce migraine frequency and severity.
  • Butterbur: May help reduce migraine frequency, but be sure to use a version processed to remove harmful compounds.
  • Peppermint Oil: Some find that applying it to the temples can help reduce migraine pain.
  • Ginger: May help reduce migraine severity and be as effective as some prescription medications.
  • Melatonin: May help reduce migraine frequency and severity, especially in those with sleep disturbances.

Remember, the effectiveness of these supplements and herbal remedies can vary from person to person. Work with your healthcare provider to determine the right treatment plan for your specific needs and purchase supplements and herbal remedies from reputable sources.

Explore Medications

If lifestyle changes and natural remedies are not enough to manage your migraines, consider discussing medication options with your healthcare provider. Several medications are available for migraine prevention and treatment, including beta-blockers, antidepressants, anticonvulsants, and triptans. 

Your healthcare provider can help you find the right medication for your needs. It's essential to work closely with your healthcare provider to determine the most effective treatment plan for your migraines, taking into account your individual symptoms, triggers, and overall health. 

Remember, finding the right approach may take time and require some trial and error, but with persistence and open communication with your healthcare provider, you can find relief from migraines.

Consider Alternative Therapies

In addition to medication, several non-pharmacological therapies may help reduce the frequency and severity of migraines. These include acupuncture, biofeedback, cognitive-behavioral therapy, and transcranial magnetic stimulation (TMS). 

Consult with your healthcare provider to determine which therapies may be appropriate for you. These alternative treatments can be beneficial on their own or in conjunction with medication, offering a comprehensive approach to migraine management. 

By exploring various treatment options, you can find a combination that works best for you and significantly improves your quality of life.

Seek Support

Living with migraines can be isolating, but you don't have to go through it alone. Connect with others who understand what you're going through by joining support groups, online forums, or attending migraine-related events. 

Sharing your experiences and learning from others can help you feel less alone and provide valuable insights into managing your migraines. By building a support network, you can gain access to resources, coping strategies, and emotional support that can make a significant difference in your journey to manage and reduce the impact of migraines on your life.


Managing and preventing migraines requires a multifaceted approach that includes identifying and avoiding triggers, maintaining a regular sleep schedule, managing stress, staying hydrated, eating regular, balanced meals, and considering supplements and herbal remedies. 

Working closely with your healthcare provider to develop a comprehensive treatment plan tailored to your specific needs is essential. Remember that finding the right approach may take time and require trial and error, but with persistence and open communication with your healthcare provider, you can find relief from migraines. 

Additionally, connecting with others who understand what you're going through, whether through support groups, online forums, or migraine-related events, can provide valuable insights and emotional support. By taking a proactive approach to managing your migraines, you can improve your quality of life and reduce the impact of migraines on your daily activities.

About Dr. Sean Ormond
Dr. Sean Ormond in black medical uniform and black fog background
Dr. Sean Ormond is dual board-certified in Anesthesiology and Interventional Pain Management. He completed his anesthesia residency at Case Western University in Cleveland, Ohio where he served as Chief Resident, followed by an interventional pain management fellowship at Rush University in Chicago, IL. Following fellowship, Dr. Ormond moved to Phoenix and has been practicing in the Valley for a few years before deciding to start his own practice.