I was surprised to learn from the Migraine Research Foundation that migraines are the 6th most disabling illness in the world and many people do not seek medical care for the pain. In the US, migraines affect 12-15% people and are more common in women. There are many different types of migraines and headaches. Today, I'll go over some general things people can do on their own to work to prevent or treat a migraine.

The types and causes of headaches and migraines vary. So, it's possible that some of these tips may not work for every migraine.

1. Get good sleep - In our busy society, we often underestimate the importance of sleep. Here are some tips to help you get better sleep. https://sleepeducation.org/healthy-sleep/healthy-sleep-habits/

2. Eat regularly - Fasting or not eating at regular intervals can trigger migraines. The reason for this is not fully known but there are a few theories. One theory is that changes in glucose (sugar) levels in the body can trigger pain receptors. Keeping a headache diary can help you figure out if this may be true for you.

3. Stay hydrated - It is estimated that it takes 64-80oz of water to replace what the body uses during a day. Also, there early evidence to suggest that people with migraines urinate more (diuresis) in the hours before a migraine attack. If 64oz of water a day sounds daunting, start small and work your way up. You can even experiment with flavored waters by adding fruit or mint leaves.

4. Avoid triggers - Triggers can vary from person to person. However, common ones include stress, hormone changes, alcohol, and artificial sweeteners. Keeping a diary of your migraines/headaches that includes water intake, foods, and activity can be very helpful in figuring out your triggers.

5. Consider a supplement to help prevent migraines or headaches. Some of the herbs and supplements I recommend often are magnesium, feverfew, and B vitamins.

Feverfew (Tanacetum parthenium) - A member of the daisy family, feverfew is native to Eurasia but can be grown in Central Pennsylvania. Local herbalist, Susanna Reppert Brill*, recommends eating one leaf per day as a preventative. From her personal experience and mine, eating a leaf of feverfew is not a delicious experience. An alternative is using capsules. The typical dose is 200-300mg depending on the formulation. Potential side effects are upset stomach, bloating and flatulence.

Magnesium - Although there is limited clinical evidence supporting magnesium for headache or migraine prevention. I recommend it often and have had people used it successfully. The typical dose if 400-600mg depending on the type of magnesium used. Magnesium glycinate is often better absorbed than magnesium oxide. Magnesium can also cause stomach upset and diarrhea in some people.

B vitamins - During a migraine, the brain can be overly sensitive to stimulation and have trouble using energy. Riboflavin is a B vitamin that helps our brains use energy efficiently and this can help with that sensitivity. The typical dose for migraine prevention is 400mg daily.

Often supplements and herbs work better with friends. There is a helpful combination product called MigreLief that includes riboflavin, magnesium, and feverfew.

As always, you should discuss your specific needs with a professional.

*Susanna has a wonderful shop called The Rosemary House in Mechanicsburg, PA. (https://www.therosemaryhouse.com)