If you've ever had a migraine, you know how intense and painful it can be. They're more than just headaches. Migraines can make it hard to think, see, or even move around. Many people find that meditation and other natural remedies can be helpful for managing migraine severity and frequency. Here, we'll explore how meditation can help with migraines, other natural solutions that may provide relief, and how Evidation's MigraineSmart tool can help you track your symptoms, identify triggers, and help you manage your migraines.
Why try meditation for migraines?
Migraines are often debilitating, and can make it hard to work, interact with others, or go about your day. They often come with nausea, sensitivity to light and sound, and can last for hours (or even days, depending on severity).
Many people turn to medications for help, but that's not the only option for managing migraines. Migraine meditation is a natural, calming practice that has been shown to reduce the frequency and intensity of migraines. Meditation helps by lowering stress, one of the most common migraine triggers. It also improves your sleep, increases bodily awareness, and can help you feel more in control of your health.
Studies show that regular meditation can reduce migraine days by calming the nervous system and reducing tension in the body and mind. Plus, it's free, safe, and something you can do almost anywhere. If you're looking for a natural way to manage migraines or want something to go along with your current treatment, meditation is a great place to start.
How to get started
Starting a meditation practice might sound daunting, but it's actually pretty easy. You don't need anything but your mind and a quiet room.
Some tips to get started:
- Find a quiet place, and sit or lie in a comfortable position.
- Close your eyes and breathe. Focus on your breath. When (not if!) your mind wanders, gently bring your attention back to your breath. Try not to judge yourself — it's completely normal for the mind to wander throughout meditation.
- Start small. Even five minutes a day can make a major difference when it comes to managing stress levels.
- Try guided meditation. Using an app (like Calm) can help you focus as you meditate.
It's OK if it feels awkward to try meditation at first. Like any new skill, it can take some time to get the hang of meditation. The more you do it, the more natural it'll become — and the more you'll notice the benefits of a regular meditation practice.
Types of meditation effective for migraines
Not all meditation is the same. There are several types, and some may work better for migraine relief than others. It can take some time for you to explore different types of meditation to find one that works well for you and reduces your migraine frequency or symptoms.
Common types of meditation include:
- Mindfulness meditation: This is one of the most well-known types of meditation. Mindfulness means paying attention to the present moment without judgment. You focus on your breath, bodily sensations, or the sounds around you. Mindfulness meditation can train your brain to stay calm and focused. This may help to reduce daily stress and may help control migraines.
- Body scan meditation: This type of meditation involves focusing on different areas of your body, one segment at a time. It's great for identifying areas of tension and letting go of stress, and may be especially helpful during a migraine attack.
- Guided imagery: During guided meditation, you'll listen to someone lead you through a calming scene, like walking through a forest or lying on a beach. This can distract your mind from pain and anxiety, providing the nervous system with a much-needed break.
- Loving-kindness meditation: This practice involves sending kind and caring thoughts to yourself and others. It may help create a sense of peace and emotional balance, which can ease migraine triggers related to stress and emotions.
Tips for incorporating meditation into your daily routine
Making meditation a daily habit is the key to getting the most benefit out of your practice.
Try these tips to create an ongoing meditation habit:
- Set a time. Pick a regular time each day (like first thing in the morning or before bed) to meditate. Linking meditation to another habit (like brushing your teeth or making coffee) may help.
- Start small. You don't need to meditate for hours. Just a few minutes a day is a great place to start creating a sustainable practice.
- Use an app or timer.
- Meditation apps like Headspace can guide you through sessions and help you stay on track. You can also start a timer on your phone so you're not checking the clock.
- Create a calm space. If possible, set up a small, peaceful area where you can meditate. This could be a corner of your bedroom with a cushion, candle, or soft lighting.
Other natural and holistic migraine relief methods
Meditation is a powerful tool, but it's not the only way to naturally manage migraines. Dehydration is a common migraine trigger, and staying hydrated throughout the day can help. Getting plenty of sleep and enjoying a diet of unprocessed foods that avoids common migraine triggers (like chocolate, processed meats, aged cheese, and foods with MSG) can help. Exercise can also help you control stress levels, which may help to lower the incidence of migraine pain.
Some people find that aromatherapy is helpful, and diffusing essential oils may help to soothe symptoms. Acupuncture and massage may help to reduce muscle tension, and may help to reduce the number of migraines you experience.
How MigraineSmart can help you manage migraines
Keeping track of your migraines can make a big difference, and using Evidation's MigraineSmart tool can help. When you download Evidation, you'll be prompted to share information from apps you're using to track your health data (like nutrition tracking apps, sleep apps, etc.). You'll also input information about your migraines, such as records of when they happen, how long they last, and how severe they become. MigraineSmart can help you spot patterns and identify triggers to help you avoid future migraines. The more you track, the better MigraineSmart is able to provide you with tips based on your personal data. Click here to learn more about how MigraineSmart works and get started with the app today.
