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Top 10 Strategies to Alleviate Migraines

Migraines are not just ordinary headaches; they are a complex neurological condition that can cause significant disruption to daily life.

This blog compiles the top 10 strategies to help alleviate migraines. These tips combine conventional wisdom, chiropractic insights, and holistic approaches to provide a comprehensive guide for those seeking relief.

1. Regular Chiropractic Adjustments

Chiropractic care, especially spinal manipulation, can help reduce the frequency and severity of migraines. By restoring spinal alignment and improving nervous system function, chiropractic adjustments can help manage migraine triggers. Regular visits to a chiropractor can also help address any musculoskeletal issues that may contribute to migraine headaches.

2. Maintain a Consistent Sleep Schedule

Poor sleep or irregular sleep patterns can trigger migraines in many individuals. Establishing a consistent sleep routine can help reduce the likelihood of migraines. Aim for 7-9 hours of quality sleep each night and try to go to bed and wake up at the same time every day, even on weekends.

3. Stay Hydrated

Dehydration is a common migraine trigger. Maintaining adequate hydration throughout the day can help prevent migraine onset. Aim for at least 8 cups of water daily, and increase your intake if you're active or in a hot environment.

4. Follow a Balanced Diet

Diet plays a crucial role in managing migraines. Avoid foods that are known to trigger migraines, such as aged cheeses, processed meats, alcohol, and chocolate. Instead, focus on a balanced diet rich in fruits, vegetables, whole grains, and lean proteins.

A protocol like the DASH Diet (Dietary Approaches to Stop Hypertension) although originally developed to manage high blood pressure, has shown promise in helping migraine sufferers. (More detail about the DASH Diet next week).

5. Manage Stress

Stress is a significant trigger for many people with migraines. Incorporating stress-reduction techniques such as meditation, yoga, deep breathing exercises, or biofeedback can help manage stress levels and reduce the frequency of migraines.

6. Regular Physical Activity

Regular exercise can help reduce the frequency and intensity of migraines by promoting stress relief, improving sleep, and releasing endorphins, the body's natural painkillers. Aim for at least 30 minutes of moderate aerobic exercise most days of the week.

7. Limit Caffeine and Alcohol Intake

While moderate caffeine consumption can alleviate migraine symptoms for some, excessive intake can lead to withdrawal headaches and increased migraine frequency. Similarly, alcohol, especially red wine, can trigger migraines in susceptible individuals. Limit your intake of both substances to reduce the risk of migraines.

8. Identify and Avoid Personal Triggers

Individuals can have unique migraine triggers, including certain foods, environmental factors, or hormonal changes. Keeping a headache diary can help identify personal triggers and patterns, allowing for more effective management and avoidance strategies.

9. Use Supplements Wisely

Certain dietary supplements, such as magnesium, riboflavin (vitamin B2), and coenzyme Q10, have been shown to reduce migraine frequency in some people. Consult with a healthcare professional before starting any supplements, especially if you have underlying health conditions or are taking other medications.

10. Seek Professional Guidance

If migraines are significantly impacting your life, seek guidance from a chiropractor or other registered health professional. They can help you develop a personalized treatment plan, which may include lifestyle changes or other therapies to manage your migraines effectively.

By incorporating these strategies into your daily routine, you can take proactive steps toward managing your migraines and improving your quality of life. Remember, what works for one person may not work for another, so it's important to find the right combination of strategies that work for you.

Click here to watch an interesting video about Chiropractic and Headaches.


Dr Mark has a special interest in helping recreational athletes of all ages perform better and prevent injury. Correct breathing and postural alignment are critical for top performance and injury prevention and is an integral part of “The Over 40 Athlete System” that Mark has developed.

Dr Julie has a special interest in helping mothers and “mothers to be”. Her Post Graduate qualifications in Paediatric Chiropractic and as an ex-midwife give her a unique ability to help pregnant women, new mums and their young children.

Yours in Health,

Dr's Mark & Julie


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