If you frequently experience migraines, you are not alone, as migraine-based headaches affect almost 40 million people in the country. While there is no permanent cure for the condition, several natural remedies can help people effectively manage episodes of migraine. These solutions include specific home remedies, better food choices, and certain lifestyle changes that can reduce the frequency of migraine-induced headaches and nausea. Here are some simple ways to relieve migraines:

Adding magnesium-rich foods
Magnesium-rich food is one of the most effective and inexpensive migraine remedies. Magnesium is a key ingredient in calming down anxiety, increasing energy levels, and relieving digestive issues that often trigger migraine headaches. Although magnesium supplements are effective on their own, naturally-occurring magnesium in foods is recommended for daily consumption. Rich sources include almonds, black beans, lentils, bananas, avocados, bananas, mackerel, tuna, Pollock fish, low-fat yogurt, kefir, pumpkin seeds, squash seeds, and dark chocolate. Dark leafy greens, like chard and spinach, along with quinoa and whole grains, are also among the best foods to help reduce the frequency of episodes. One cup of whole grains contains between 38 to 40 percent of the recommended daily magnesium quantity needed for migraine relief.

Dimming the lights
People with migraine generally experience heightened sensitivity to light, known as photophobia. Additionally, this light sensitivity also acts as a trigger for migraine-based headaches in these individuals. To deal with this, one can dim the lights in the room or turn them off entirely to prevent worsening the headache or triggering a severe episode during an attack. Other ways to deal with light sensitivity are using blackout curtains for windows during the day, using daylight-spectrum fluorescent bulbs, getting an anti-glare screen for the computer, and wearing sunglasses outdoors. While this is more of a preventative measure to reduce the chances of an attack, these measures are nifty and simple steps to head off migraine.

Massaging the scalp
This is one of the most simple yet effective migraine remedies, and it involves the gentle application of pressure on the scalp, head, and neck muscles. This can relieve tension and stress—two of the most common migraine triggers. A gentle massage helps increase blood circulation along the brain and neck muscles, which gradually relieves the throbbing pain associated with migraine. Some people affected by migraines may be sensitive and uncomfortable to touch, so a massage may not work for them. However, a quick scalp massage is an effective and simple step to relieve headaches.

Adding omega-3 fats
Along with magnesium, omega-3 fatty acids are found abundantly in mackerel, tuna, and salmon. Omega-3 fatty acids help reduce the frequency of migraine episodes in individuals. Olive oil is one of the prime sources of healthy omega-3s. If one cannot find foods containing this nutrient, then items with monounsaturated fats can be effective alternatives. Apart from reducing the frequency, these fats also help lower the duration and severity of migraines. People can add a healthy daily dose of omega-3s to their food for a few weeks before seeing its positive changes.

Using lavender oil
Inhaling lavender oil is known to ease headaches and can be an effective migraine remedy. However, one should consult a physician to confirm whether they can inhale the oil directly or dilute it with a carrier oil. One can also gently massage their temples with the oil. According to a 2016 study, lavender oil may reduce the frequency and severity of episodes when lavender therapy is practiced before an attack begins.

Consider using feverfew
Feverfew is a naturally-occurring herb belonging to the daisy family that has been used throughout history to treat headaches, labor problems during childbirth in women, and arthritis. Research is yet to establish if the herb can help prevent migraines, however, one can consider using feverfew leaves as a complementary treatment option. According to some studies, a combination of feverfew and white willow twice a day for 12 weeks reduces the duration and severity of migraines. It is important to opt for feverfew after consulting the doctor, as herbs and herbal supplements may carry certain risks.

Having ginger
Migraine attacks, in many cases, are accompanied by a vomiting sensation or nausea. Ginger is an effective migraine remedy to relieve nausea. Eating raw ginger or adding it to tea or water can help ease nausea. Additionally, ginger also has pain-relieving qualities, so it can help reduce the severity of the headache when one is experiencing an attack. Although more research is needed to have an in-depth understanding of the relationship between ginger consumption and migraine relief, opting for ginger is a risk-free step due to its overall health benefits.

Applying warm/cold compresses
Gently applying a cold compress on the temple and neck when experiencing a migraine attack can help relieve the pain. One can keep a bag of ice handy to gently press the temples and neck when they sense the early signs of an attack or are experiencing a severe headache. Some people find hot or warm compresses more comforting during an attack than cold ones. Regardless, it is important not to use a compress for longer than 15 minutes. Experts also advise against falling asleep with a hot compress or heating pad.

Using acupressure
The body has several pressure points that can be touched or pressed to address many health issues and pains. This method is known as acupressure, which involves using the fingers and hands to apply pressure on the head or other areas of the body to relieve pain and other symptoms. Gently pressing or massaging these pressure points can have benefits beyond just pain-relieving. For instance, in 2017, a study found evidence that acupressure applied points on the wrist and head can help reduce migraine-related nausea during treatment and has other benefits.

Additionally, getting adequate sleep and regular exercise can also be effective migraine remedies to help one manage headaches and prevent severe attacks.