Migraine & Headache

Migraine: What You Need to Know

Migraine is more than a normal headache. It is a neurological condition that can cause recurring headaches, often accompanied by nausea, vomiting, and sensitivity to light or sound.

What does migraine feel like?

A migraine may cause:

• Moderate to severe, often throbbing headache
• Pain that worsens with routine activity
• Nausea or vomiting
• Sensitivity to light, sound or smells

Some people experience an aura before or during an attack, such as flashing lights, zig-zag lines, tingling or temporary changes in vision or speech.

What can trigger migraine?

Triggers differ from person to person. Common ones include lack of sleep, skipped meals, dehydration, stress, hormonal changes, irregular caffeine intake, bright lights and certain foods or smells.

Keeping a headache diary can help identify your personal triggers.

Can herbs help prevent migraine?

Some herbal and nutritional approaches have been studied for migraine prevention.

Feverfew (Tanacetum parthenium) and Butterbur (Petasites hybridus) are herbs studied for migraine. Research suggests it may help reduce migraine frequency.

Other supplements studied for migraine prevention include magnesium, riboflavin (vitamin B2) and CoQ10.

What else can help?

A regular routine can make a difference:

• Sleep at consistent times
• Don't skip meals
• Stay hydrated
• Exercise regularly
• Keep caffeine intake consistent
• Identify your individual triggers
• Avoid frequent use of acute headache medicines

If migraines are frequent or interfering with daily life, preventive treatment prescribed by a healthcare professional may be appropriate.

When should you seek medical attention?

The good news

Migraine can often be well controlled with the right approach. Lifestyle measures, appropriate acute treatment and, when needed, preventive medicines or selected complementary approaches can all have a role.

This article is for general education and does not replace individual medical advice.

Can Lifestyle Changes Reduce Migraine Frequency?

If you live with migraines, you know they're much more than “just a headache.” They can disrupt work, family time, social plans, and even simple daily activities. While there's no one-size-fits-all solution, the good news is that healthy lifestyle habits can often help reduce how often migraines occur and how severe they feel.

Small, consistent changes may not stop every migraine, but they can make a meaningful difference over time.

🌿 1. Prioritise Good Sleep

Your brain loves routine. Going to bed at different times each night or not getting enough sleep can trigger migraines in some people.

Try to:

• Sleep for 7–9 hours each night.
• Go to bed and wake up at roughly the same time every day.
• Create a relaxing bedtime routine by limiting screen time and keeping your bedroom calm and comfortable.

💧 2. Stay Well Hydrated

Sometimes, something as simple as not drinking enough water can contribute to a migraine.

Keep a water bottle nearby and sip regularly throughout the day, especially if you're exercising or spending time outdoors in warm weather.

🍎 3. Don't Skip Meals

Have you ever noticed a headache after missing lunch? For many people, long gaps between meals can trigger a migraine.

Eating balanced meals at regular times helps keep your blood sugar steady and provides your brain with the energy it needs.

📝 4. Learn Your Personal Triggers

Everyone's migraine story is different. What triggers a migraine in one person may not affect someone else at all.

Common triggers include:

• Stress
• Poor sleep
• Bright lights
• Strong smells
• Hormonal changes
• Weather changes
• Alcohol
• Certain foods

Keeping a simple migraine diary can help you spot patterns. Over time, you'll learn more about what your body is trying to tell you.

🧘 5. Take Time to Manage Stress

Stress is one of the most common migraine triggers. While we can't remove all stress from our lives, we can change how we respond to it.

Simple activities such as deep breathing, yoga, meditation, reading, listening to music, or spending time in nature can help calm both the mind and body.

Even just 10 minutes a day can make a difference.

🚶 6. Keep Moving

Regular exercise doesn't just benefit your heart—it can also support brain health and reduce migraine frequency in some people.

Choose an activity you enjoy, whether it's walking, cycling, swimming, dancing, or yoga. The goal isn't perfection; it's consistency.

If exercise sometimes triggers your migraines, start slowly and discuss the best approach with your healthcare provider.

☕ 7. Be Mindful of Caffeine

Caffeine can be tricky. For some people, it helps relieve a migraine. For others, too much caffeine—or suddenly stopping it—can bring one on.

The key is moderation and maintaining a consistent daily intake.

🍫 8. Pay Attention to Food Triggers

There's no universal “migraine diet,” but some people notice that certain foods seem to trigger attacks.

Commonly reported triggers include:

• Alcohol (especially red wine)
• Aged cheeses
• Processed meats
• Foods containing MSG
• Artificial sweeteners

Rather than avoiding lots of foods unnecessarily, try to identify what affects you personally.

🌱 Can Herbs Help?

Some herbs have been traditionally used to support people living with migraines. Ingredients such as feverfew, ginger, and butterbur have been studied for their potential role in migraine management, although the evidence varies and not every herb is suitable for everyone.

If you're considering herbal supplements, choose products made with high-quality, standardised extracts and always discuss them with your healthcare provider—especially if you're pregnant, breastfeeding, or taking other medications.

❤️ Remember, You're Not Alone

Living with migraines can be frustrating, especially when they seem to appear without warning. Be patient with yourself. Finding what works often takes time, and even small improvements can have a big impact on your quality of life.

If your migraines are becoming more frequent, more severe, or affecting your daily life, don't hesitate to seek medical advice. Effective treatments are available, and you don't have to manage migraines on your own.

The Bottom Line

Lifestyle changes aren't a cure for migraines, but they can be a powerful part of your overall treatment plan. Good sleep, staying hydrated, eating regular meals, managing stress, exercising regularly, and understanding your personal triggers can all help you take greater control of your migraines.

Every positive step you take is an investment in your long-term health and well-being.

Disclaimer: This article is for educational purposes only and should not be considered medical advice. Always consult a qualified healthcare professional for personalised diagnosis and treatment.

Migraine Kit: What to Keep Ready

A migraine can start unexpectedly, so having a few essentials ready can make an attack easier to manage.

A simple migraine kit can include:

• 1Your prescribed migraine medicine — Keep the medicine recommended by your doctor readily available and take it according to the prescribed instructions.
• 2Water — Dehydration can worsen headaches, so keep a bottle of water nearby.
• 3A small snack — Skipping meals can trigger or aggravate migraine in some people.
• 4Sunglasses or an eye mask — Helpful if bright light bothers you during an attack.
• 5Earplugs or noise-cancelling headphones — Useful when sound sensitivity is present.
• 6Cold pack — Some people find a cool pack on the forehead, temples or neck soothing.
• 7Headache diary — Record when the attack started, possible triggers, symptoms and what helped. This can help identify patterns over time.
• 8Your preventive supplements/medicines, if recommended by your healthcare professional.

What about herbal options?

Some herbal ingredients, including feverfew, have been studied for migraine prevention. Other supplements such as magnesium and riboflavin have also been investigated. Evidence varies, and they should not automatically replace prescribed migraine treatment.

If considering an herbal migraine product, choose a reputable product with clearly stated ingredients and dosage, and discuss it with your healthcare professional—particularly if you take other medicines.