Natural Migraine Relief

How to naturally reduce migraine frequency and intensity

Migraines aren’t just “bad headaches.” They’re a whole body experience and although they can have many causes ranging from nutritional deficiencies to lack of sleep, a large factor is hormonal imbalance. In fact, research has shown that menstrual migraines (migraines that occur during hormonal fluctuations around your cycle) are more severe than migraines that occur at any other time. When you have a compounding issue that contributes to tension and inflammation on top of this, you can experience a very painful and cyclical migraine issue that begins to impact your quality of life.

So let’s break it all down: what migraines are, what causes them, and the natural tools you can start leaning on (beyond just riding it out with an ice pack and dark room).

What are Migraines?

Migraines are classified as not just headaches but as a neurological disease. They are commonly unilateral (impacting one side of the head) and cause an intense throbbing and sensitivity to noise and light with associated nausea. Migraines can last from hours to days and occur about 75% of the time without an aura. When migraines are aura related, they also display symptoms of sensory disturbances such as tinnitus, vision disturbance, dizziness, difficulty speaking, and tingling sensations. Roughly 1 in 3 people who suffer from migraines will experience associated auras.

The exact cause of migraines is not completely known. As science catches up, we have evidence and data of the most common causes of migraines

• Changes in estrogen levels: women get migraine levels at a higher rate than men, especially at the ages of 15-55 (menstruating years)

• Genetic predisposition: 80% of people who suffer from migraines have a first degree relative with the same condition

• High cortisol: those who suffer from chronic daily migraines also tend to report high stress levels

• Caffeine: both withdrawal from and an excessive amount of caffeine impacts your blood vessels. Caffeine has vasoconstrictive properties, and therefore can relieve pressure and blood flow, but dependency will have a reverse effect!

• Diet: whether it’s food sensitivities or foods high in nitrates such as chocolate and wine. The gut bacteria that digest nitrates, release nitrites as a waste product, which collects as nitric oxide in our blood. This then causes blood vessel dilation, a possible cause of migraines.

• Muscle tension: a more straight forward cause of chronic migraines. Contraction in the head, neck, and shoulders can lead to blood vessel dilation and proceed to a tension headache

Migraines have a large array of possible causes and are I’ve often found it’s more than one area that is contributing.

Menstrual Migraines

If your migraines hit like clockwork around your period, we’re probably looking at estrogen withdrawal and a spike in prostaglandins and histamine. Estrogen drops off in that premenstrual window and when it does, it affects neurotransmitters and messes with mast cells. Research shows that 20-25% of women who experience migraines are suffering from them during this phase in their cycle.

• Prostaglandins are triggered at the end of your cycle to assist in release and repair of the uterine lining (endometrium). Unfortunately, this also sends signals to cause pain and inflammation as part of the healing process

• When estrogen levels are high, your mast cells are triggered to release more histamine. This can trigger an immune system response resulting in migraines, skin rashes, stomach upset, etc. If you want to read more about the hormone and histamine connection, I have a full substack post on it here.

• Intense withdrawal in estrogen can lead to alterations in levels of the neurotransmitters glutamate and serotonin.

• The above neurotransmitters are especially associated with aura migraines. Research shows that the excitatory messenger molecule glutamate is pouring out in massive amounts during auras.

If you notice symptoms of migraines in the days leading up to your period, this can definitely be a possible explanation for you. There are a handful of ways you can begin to approach managing this pain without reaching for a bottle of pills every month, in addition to working with a naturopathic doctor who can personalize a treatment plan for you.

Natural Relief for Migraines

Once you have a better understanding of what exactly a migraine is and what could be causing the specific symptoms for you, it becomes a lot less intimidating to care for yourself during them. The pain is certainly intense and debilitating, but the treatment doesn’t have to be. The possible causes may be varied, but luckily the ways you can treat and support yourself overlap regardless and there is no harm in any of them!

• Magnesium is intensely beneficial for migraines. It protects neurons from excessive glutamate, stabilizes serotonin receptors, prevents prostaglandin release/levels, reduces inflammation levels, eases muscle tension, and more. I particularly love Magnesium L-Threonate for those prone to migraines and headaches - most of my patients have noticed a change in frequency and intensity once they add this into their routine.

• If you have very low progesterone levels in relation to estrogen, you may benefit from supplementing with herbs like Vitex to stimulate ovulation, nutrients that promote progesterone production, and/or bio-identical progesterone if necessary. If you want to learn more about supporting estrogen & progesterone naturally, you can read my full substack post on it here.

• B2 has some solid research behind it for preventing migraines. It helps regulate energy production and supports neurotransmitter balance. Bonus: it’s great for your mitochondria (which need a little love if you deal with chronic fatigue or hormonal crashes too).

• Research shows that eating gluten free can eliminate up to 89% of migraines. Although this is not guaranteed and will vary for everybody, it is worth trying for a few weeks to note down any changes in pain levels. Gluten sensitivity can contribute not only to inflammation and nutrient absorption, but also cause an autoimmune reaction against the enzyme that converts glutamate to GABA, resulting in high glutamate levels

• Melatonin isn’t just a sleep aid — it’s also an antioxidant that helps regulate inflammation and neurotransmitters. If your sleep is chaotic and your migraines follow suit, try supporting your circadian rhythm naturally first (dim lights at night, regular bedtime), then consider low dose melatonin like 0.5mg.

• Proper rest and relaxation is really pivotal for migraine relief. Any form of pain, especially an extreme tension headache like a migraine, feeds off of high cortisol levels and the body being in a state of fight or flight. Practices such as gentle movement, yin yoga, deep breathing, walking outside, or just laying on the floor with your legs up for 10 minutes every day can all assist in migraine treatment and prevention.

• Essential oils like peppermint and lavender oils are shown to decrease migraine symptoms

• Butterbur and Feverfew are two folk herbal remedies for migraine relief. These contain anti-inflammatory properties and also help ease nausea and sensitivity associated with migraines

• Complementary support such as acupuncture, somatic therapy, massages, and myo-fascial release are some incredible ways to move energy through the body that can be contributing to stress related muscle tension.

• Emerging peptide therapies like BPC-157 and Selank are gaining attention for their potential role in migraine relief. BPC-157 supports the gut brain axis, reduces inflammation, and may promote healing in the nervous and vascular systems, making it especially relevant when migraines are tied to gut issues or past trauma. Selank, a neuroactive peptide, has a calming and anti-inflammatory effect on the brain and may help regulate the stress response, which is a common trigger for migraines.

As always, just because something is natural doesn’t mean it’s safe or indicated for everyone. Before trying out anything new, I always recommend checking in with your healthcare provider!

Final thoughts

Migraines are complex, yes. But that doesn’t mean you’re stuck with them forever.

Start with the foundations — support your hormones, stabilize blood sugar, reduce inflammation, nourish your nervous system. If you're still struggling after all that? It’s time to zoom out, get labs, and work with someone who can help personalize a plan for you.