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Migraine-Proof Your Life: What I Use to Prevent & Recover
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items Chronic migraines? Same. This is my personal migraine relief system, built from years of trial and error, weird Amazon finds, and desperate “please make it stop” moments. Whether you’re looking to prevent them, soothe one that’s already taken over yo...
Sections
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Emergency Mode: What I Grab When a Migraine Hits
Daily Habits That Keep Migraines Away (Most of the Time)
Tension + Nervous System Support (aka My Migraine Prevention Lane)
Sneaky Triggers to Watch For + What I Use Instead
Recovery Mode: What Helps Me Bounce Back Faster
Supplements & Nutrition That Help
Emergency Mode: What I Grab When a Migraine Hits
You feel it coming on, and suddenly you’re in full-blown survival mode. This is my SOS kit: things I can actually use mid-migraine (no bright screens, no overwhelming smells) that give real relief when everything hurts.
This might sound random, but steam is weirdly effective when your head feels like it’s going to explode and your sinuses are tight. It’s not overpowering, doesn’t trigger a scent sensitivity, and gives that “unclog my whole skull” feeling I desperate...
Vicks Personal Steam Inhaler with Variable Steam Control & Soft Mask - 22.56oz
When I can’t even open my eyes, this is the only thing I can tolerate on my head. It gives that perfect cold compression all the way around, blocks out light, and doesn’t slip off when I collapse on the couch. I literally keep one in the freezer at a...
TheraICE Migraine Relief Cap Ice Pack Mask
If your migraines come with nausea, this little wearable changed the game. It uses gentle pulses on your wrist to calm that rolling stomach feeling. It looks a little techy, but it actually works especially when meds don’t work how they should.
EmeTerm FDA-Cleared Nausea Relief Wristbands
When I’m too nauseous to eat but need something to help, these are gentle, natural, and actually settle my stomach without being overly sweet or fake. The peppermint ones double as a low-key aromatherapy moment. The ginger one is also super useful fo...
Natural Peppermint Tummydrops, 33 Drops, Made with Organic Ingredients, Gluten Free, Kosher, & Vegan
If I have to be on a screen during an episode, these help reduce the glare that makes it worse. I’ve worn them even in dark rooms just because they feel like a shield for my eyes.
livho Blue Light Glasses - 99% Block, UV Protection
I know oils can be hit or miss, but this one is light, non-headache-inducing, and the peppermint + spearmint actually feel good on my temples. I use it when I need a little distraction from the throb.
Migrastil Migraine Stick Headache Relief Roll-on, Essential Oil Aromatherapy 10ml
They’re not a miracle cure, but if you’ve got that facial pressure behind your eyes, these help reduce puffiness and feel amazing under a cold cap. Plus, they make me feel slightly less like I’ve been hit by a truck.
On Ice Eye Patches
Daily Habits That Keep Migraines Away (Most of the Time)
These are the low-effort, high-impact things I’ve stacked into my routine to lower the frequency and severity of migraines. From magnesium to tech swaps, these help me feel like I’m managing migraines before they manage me.
Magnesium is one of those supplements I didn’t expect to work until it actually did. I started taking it consistently before bed and noticed fewer random tension headaches creeping in. Glycinate is gentler on the stomach, so no surprise cramping.
Pure Encapsulations Magnesium (Glycinate) - Supplement to Support Stress Relief, Sleep, Heart Health, Nerves, Muscles, and Metabolism - 90 Capsules
Staying hydrated sounds simple until you realize water alone isn’t enough when you’re prone to migraines. LMNT gives me that salty, hydrating boost (without sugar), and somehow I crave it on the days I’m close to tipping into migraine mode.
LMNT Zero Sugar Electrolyte Drink Mix - Variety Pack - 6ct
My sleep hygiene needed a glow-up. This thing gently wakes me up with light instead of panic-inducing iPhone alarms, and it helped reset my circadian rhythm. Regular sleep = fewer migraines.
Hatch Restore 2 - Slate (2022 Model)
This one’s more of a cozy pre-bed ritual than a supplement vibe. The fizz is oddly satisfying and it gives my body a signal to start winding down. It’s helped regulate stress and sleep.
Natural Vitality CALM Magnesium Powder Drink Mix for Mood Support, Raspberry Lemon, 4 oz
Posture is an underrated migraine trigger. I use a simple standing desk riser to shift positions throughout the day, and it’s helped so much with neck and shoulder tension. Also forces me to check in with my body instead of becoming a little tech gob...
VIVO 32in Height Adjustable Sit-Stand Desk Converter
Digital strain was triggering headaches way more than I realized. These keep my eyes from getting dry and strained after hours of screen time, especially under fluorescent lights.
Blink Tears Lubricating Eye Drops 0.5 fl oz
This helps open up sinuses and ease behind-the-eye pressure that sometimes simmers low-key before a migraine hits. I’ll use it while meditating; it’s become part of my wind-down ritual even if I’m not in pain.
Bruder Moist Heat Eye Compress - Microwave Activated
Tension + Nervous System Support (aka My Migraine Prevention Lane)
Most of my migraines come from stress, neck tension, and general burnout. These tools help me stay regulated and relaxed.
Weighted tools don’t just tone arms, they’re amazing for grounding your nervous system. I use the Bala Beam across my chest or shoulders to create gentle pressure that feels calming and surprisingly effective when I’m overstimulated.
Bala Beam
Sometimes, the most powerful thing I can do is stop what I’m doing and give myself 10 minutes of breathing. Headspace makes it easy to press play and stop overthinking. When I do this regularly, my migraines are less frequent .
Headspace App
It looks like a torture device but feels surprisingly relaxing. I lay on this when I’m feeling tense, tight, or just mentally fried, and it helps release that whole-body tension that sneaks up on me and can possibly lead to a headache.
ProsourceFit Acupressure Mat and Pillow Set for Back/Neck Pain Relief and Muscle Relaxation
I’m not shelling out for a massage every week, so this is my at-home fix for that “I’ve been carrying tension in my traps since 2018” energy. I especially use it around my shoulders and jaw when I feel a migraine brewing.
arboleaf Mini Deep Tissue Massage Gun
You don’t realize how tense your neck is until you lay on this for five minutes and feel like you just left a chiropractor’s office. It stretches and decompresses in all the right ways, especially after I’ve been hunched over my laptop all day.
Neck Cloud Cervical Traction Device - Dark Blue
I started using my gua sha behind my ears, down my neck, and along my jawline and wow. It helps drain tension and lymphatic buildup that I swear used to trigger migraines. It’s low effort but makes such a difference when I do it regularly.
Kitsch Stainless Steel Gua Sha Facial Tool
Sneaky Triggers to Watch For + What I Use Instead
Lighting, scents, screens, even packaging—so many “normal” things are secretly triggering. These are the swaps I’ve made that let me live more comfortably without constantly flaring something up.
This is the only sleep mask that doesn’t smush my face or let light creep in. It’s got padded eye cups that block every bit of light without pressure.
Manta Sleep Mask - 100% Light Blocking, Adjustable, Detachable Eye Cups
It feels like a hug and helps calm my brain before bed. On nights when I’m wired or anxious (which used to be a migraine trigger for me), it helps me fall asleep faster and stay asleep longer.
50"x70" 12lbs Weighted Blanket Gray - Room Essentials™
I spray this on my calves and feet before bed. I’m already taking magnesium orally, but this topical version helps with muscle relaxation, and honestly,it just feels nice to ritualize my wind-down.
Ancient Minerals Pure Zechstein Magnesium Oil Spray 8oz
When I sleep hot, I wake up tense and cranky, aka migraine-prone. These cooling mattress pads keep the bed at the perfect temp all night. Pricey, yes, but it seriously improved my sleep quality during my worst migraine months.
Chilipad Cube Cooling & Heating Mattress Topper, Half King/TwinXL, Model CP502
Recovery Mode: What Helps Me Bounce Back Faster
The migraine might be over, but the brain fog, fatigue, and emotional crash are real. These are the things I reach for during the 24–48 hour aftermath to feel like myself again.
After I’ve been curled in a dark room for 6 hours, washing my face with this ultra-gentle cleanser and a cold washcloth feels like pressing reset. It’s a simple step, but it makes me feel like I’m back in my body again. Cooling, calming and not strip...
CeraVe Hydrating Cleanser and a Cold Washcloth
This ginger-packed tea helps soothe my stomach, reduce lingering inflammation, and hydrate me without making me more nauseous. It’s my go-to when water feels too much and I need something warm and gentle.
Pique B.Tox Daily Ginger Tea
I’m not ready for emails or scrolling TikTok right away. But putting on a quiet episode of something like Friends or a mellow podcast lets me feel less isolated while still resting.
Low-Stimulation Media (comfort show, lo-fi playlist, or audiobook)
After a migraine, I’m usually depleted. This helps replenish what I lost and addition of caffeine really helps with relieving and keeping migraines away
nuun Hydration Sport + Caffeine Drink Vegan Powder - Fresh Lime - 10ct: Electrolyte Tablets
This sounds oddly specific, but after a migraine, my jaw is usually clenched and everything feels tense. Flossing and brushing gently helps me physically shift out of pain mode.
SmartLifeco Biodegradable Dental Floss Picks
My face always feels a little puffy and heavy afterward. These help depuff, reduce eye strain, and make me feel just a bit more put-together.
Cooling Gel Eye Mask - Reusable Cold Pack
This combo is one of the most effective over-the-counter tricks for me. If I act quickly, I can sometimes completely dodge it. I take it with water, food and electrolytes for best results.
Excedrin Acetaminophen Migraine - 24ct
Supplements & Nutrition That Help
Sleep is a non-negotiable for my migraines, and these are the tools that help me fall asleep, stay asleep, and wake up without that tight, headachy feeling.
Another one backed by research for reducing migraine frequency. It’s subtle and you might not “feel” it working immediately, but after about a month, I was getting fewer full-blown migraines.
Swanson Vitamin B2 Supplement - Featuring Pure Riboflavin, Supports Thyroid Functions, Promotes Energy Metabolism & Healthy Vision, 100 mg (100 Caps).
When I started prioritizing blood sugar balance in the morning, my headaches became less frequent. I blend something with protein, fat and fiber (vanilla protein, flaxseed, almond butter, frozen berries). Easy, nourishing, and stabilizing.
16 High-Protein Smoothies to Start the Day Strong
Healthy fats equals to less inflammation, better brain health, and hormone balance. Since my migraines are often tied to my cycle, keeping my hormones happy is a big piece of the puzzle.
Nature Made Fish Oil 2400mg Per Serving Softgels, Omega 3 Fish Oil Supplements, 134 Count
Habit Shifts and Lifestyle Edits That Actually Mattered
This is the part nobody talks about, but it’s what changed the game for me. These aren’t products. They’re the small, sustainable habit shifts I made after years of trying to “push through” migraines and hoping for the best. These edits don’t look dr...
One of the most overlooked migraine triggers? Constant decision-making. I started time-blocking categories in my week (creative work, admin, rest, errands) so my brain didn’t have to constantly context-switch.
Time-blocking my week to avoid decision fatigue
I used to live off cold brew and vibes. Now, I drink 16–20oz of water with electrolytes before caffeine. It helped reduce those 11AM tension headaches. My brain feels clearer, and my migraines are less intense when they do happen.
Daily hydration minimums (before coffee, always)
Bright light is a huge trigger for me. I started keeping a pair of blue-light filtering sunglasses in my car, bag, and even at home.
Sunglasses. Everywhere. Always.
I didn’t realize how much artificial scents were triggering my headaches until I switched. I swapped candles for unscented or naturally-scented versions (like soy wax with essential oils) and got rid of fragrance-heavy cleaning products.
Going low-fragrance at home
Turns out my worst migraines were tied to the same 3–4 days of my cycle every month. I started tracking symptoms and syncing my schedule accordingly. It helped me anticipate the hard days instead of being blindsided.
Tracking cycle symptoms + migraine patterns
No more scrolling in bed. No more working late. I wind down with a magnesium drink and a predictable bedtime.
Establishing Sleep Boundaries