Understanding Migraines: What You Can Do Beyond Medication

By Kermani Concierge Medicine

Migraines are more than just bad headaches. For many people, they can be disruptive, debilitating, and sometimes frightening. If you experience migraines, you’re not alone—and you're certainly not without options.

While medications are often helpful—and sometimes necessary—there are several lifestyle adjustments and natural approaches that can make a meaningful difference. Let’s walk through some of the common causes and explore what can be done to reduce migraine frequency and intensity, without immediately reaching for a pill bottle.

What Triggers Migraine?

There’s no single cause for migraines, and triggers can vary from person to person. But there are some common patterns:

Stress is a major contributor, whether physical, emotional, or mental. Additionally, there are factors such as lack of sleep, dehydration, and hormonal fluctuations. Some people are affected by changes in weather or barometric pressure. And yes, certain foods and drinks can also be culprits (we’ll address those in a moment).

Foods That Help—or Hurt

Let’s start with what might be working against you. For some migraine sufferers, common triggers include:

Aged cheeses
Processed meat with nitrates
Red wine and alcohol
Artificial sweeteners
Excessive caffeine or sudden withdrawal

On the other hand, certain foods are believed to promote better brain health and reduce inflammation, which can help alleviate migraine severity. These include leafy greens (such as spinach and kale), magnesium-rich foods (like avocados, pumpkin seeds, and almonds), and omega-3 fatty acids (found in fatty fish like salmon). Hydration is key too, so plenty of water-rich foods like cucumber and watermelon can help.

Can Exercise Help?

Yes—but with a caveat. Regular, moderate exercise can help reduce stress, improve sleep, and balance hormones—all beneficial for migraine prevention. Aerobic activities, such as walking, swimming, or cycling, for 30 minutes a few times a week may be helpful.

However, intense exercise can sometimes trigger certain conditions in individuals. The key is consistency and moderation. If you're starting out, begin gently and listen to your body.

Other Lifestyle Tools That Can Make a Difference

Other habits can help you stay ahead of migraines:

Stick to a regular sleep schedule—even on weekends.
Stay hydrated throughout the day, not just when you’re thirsty.
Utilize stress-reduction techniques such as deep breathing, gentle yoga, or mindfulness meditation.
Keep a migraine journal to identify hidden patterns and triggers.

Final Thoughts

Migraines aren’t always easy to manage, and they can take a toll on your daily life. However, with the right approach, including a balanced diet, regular exercise, stress management, and adequate sleep, it is possible to reduce their frequency and intensity.

If you’re struggling with migraines, know that support is available. We’re here to help you figure out what works best for your body, your lifestyle, and your long-term well-being.