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The 20 Best Migraine Tips

Here, you will find a comprehensive overview of the best tips for managing migraines, from prevention to acute treatment.

Reading time: 11 minutes

Last updated: April 1, 2024

What you will learn in this article

My Experiences with Episodic and Chronic Migraine

Throughout my “migraine career,” which has taken me through various phases of this condition, I have only gradually learned what migraine sufferers need to watch out for and what can help prevent attacks. In this article, I would like to share my experiences and the best tips and tricks for migraine management with you.

In my teenage years, I only had migraines once a month, which I was able to manage successfully with ibuprofen or sleep. However, over the years, my migraines changed. By the time I was 30, alcohol became a trigger, but it took me a long time to distinguish between a migraine and an extreme hangover. About five years ago, my episodic migraine transformed into chronic migraine, with 15 to 25 headache days per month.

At the beginning of this transition, I frequently ended up in the hospital or had to call emergency services because I completely lost control over my migraines. However, today, I can get up during an attack, go for short walks, eat, and even use my phone or watch TV—maybe not always, but most of the time.

Over the past year, not only has the intensity of my pain decreased, but the number of headache days per month has finally gone down as well. I have even managed to visit friends during a migraine attack—something that would have been unthinkable two years ago. Additionally, because I also suffer from tension headaches, I know firsthand how differently headaches and migraines can manifest.

What Helps with Migraines? The 20 Best Migraine Tips

Unfortunately, I cannot give a clear answer as to what exactly helped me reduce my attack frequency and pain intensity. I believe this is highly individual, and each person must find their own path. To me, migraine is a highly complex disorder with diverse manifestations and symptoms.

Since migraines have multiple contributing factors, I believe they should be considered and treated from multiple angles. I suspect that all the measures I implemented played a role in my gradual improvement, and I continue to follow them as best as I can.

I wish someone had handed me a list like this years ago, and I hope it helps you find a better way to manage your migraines. This list may seem long—and likely isn’t even complete—but you don’t have to implement everything at once. Introducing new routines into your daily life is always challenging and requires discipline. I recommend not overwhelming yourself; instead, pick a few strategies that resonate with you and gradually integrate them into your routine. Over time, you can add more.

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5 Tips to Become Your Own Migraine Expert!

  1. Find headache specialists near you to discuss your migraine treatment. A hospital stay or visiting a headache clinic may also be beneficial.
  2. Educate yourself about your condition and, ideally in collaboration with your doctor, decide how to treat it both acutely and preventively. Reliable migraine information can also be found in the educational section of Ebby, as well as in our blog articles on migraines and tension headaches.
  3. Keep a headache diary to track your symptoms, like the one available in the Ebby app.
  4. Manage your identified migraine triggers wisely while also allowing some flexibility (keyword: trigger management).
  5. Learn about the “10/20 rule” for acute medications, which recommends not taking pain relievers on more than 10 days per month to avoid medication-overuse headaches.

5 Preventive Tricks for Migraines

  1. Incorporate relaxation or breathing exercises and regular breaks into your routine to reset your sensitive migraine-prone brain. I personally practice meditation regularly and now schedule breaks into my day, as they often get overlooked otherwise.
  2. Engage in regular aerobic exercise (at least 3 times a week for 40 minutes), as research shows it helps prevent migraine attacks. I know that for some, running or Nordic walking can actually trigger migraines, but you can start small and build up! I began with short walks with my dog, then progressed to hiking, swimming, cycling, and eventually running again.
  3. Try contrast showers and sauna sessions, as they provide excellent vascular training (but should never be done during an active attack).
  4. Avoid irregularities, as the migraine brain thrives on routine. Try to go to bed and wake up at the same time—even on weekends—since changes in sleep patterns can be a major trigger.
  5. If you take preventive migraine medications, follow the dosage rules carefully. They need to be taken for at least three months at full dosage before you and your doctor can assess their effectiveness.

5 Tips to Maintain a Clear Head Despite Migraines

  1. Stay positive! Research shows that catastrophizing and negative thinking can worsen pain and increase the likelihood of an attack. My go-to mantra: This attack will pass! Keeping a gratitude journal also helps cultivate a more positive outlook.
  2. Reduce stress by setting small, achievable goals and recognizing your accomplishments. Learn to be aware of your inner critic!
  3. Recognize and prioritize your needs. Don’t be afraid to say “no.” My favorite mantra: Nothing is a must—everything is a choice.
  4. Accept what you cannot change. Fighting against reality (including having migraines) often only leads to more frustration. Learning acceptance can be incredibly liberating.
  5. Be prepared! I always carry sunglasses, emergency medication, magnesium, preventive medications, and a sun hat or umbrella with me.

5 Strategies for a Balanced Diet to Support Migraine Management

  1. Stay hydrated! Aim for at least 1.5 liters of water or unsweetened tea daily. Ebby can help track your fluid intake.
  2. Ensure sufficient magnesium intake. Research shows migraine sufferers often have magnesium deficiencies. I take 300 mg of magnesium citrate daily, which also helps me stay hydrated.
  3. Keep your caffeine intake consistent. Caffeine can help prevent attacks but can also be a trigger. I limit myself to one or two cups of coffee per day; anything more or less tends to trigger an attack.
  4. Avoid blood sugar fluctuations. Eating regularly and choosing meals that stabilize blood sugar can help prevent migraines. The sinCephalea app can identify foods that keep your blood sugar steady.

Conclusion

I hope this list provides insight into practical steps you can take to reduce migraine attacks. You may already be implementing some of these strategies without realizing it! There is no need to overhaul your entire lifestyle overnight—just start with the measures that feel most relevant to you. You might notice improvements sooner than expected. Establishing new habits takes courage and discipline, so celebrate each small success along the way!

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About the Author

Picture of Miriam Jansen

Miriam Jansen

Miriam had to give up her job due to chronic migraines - and became a migraine expert during this time. The migraine helped her to make a radical change in her life: She now lives as a digital nomad in her bus and works as a copywriter & as a shepherdess on an alp.