Stop Migraines Before They Start: Your Top Tips

by Dr. Nick Zyrowski September 22, 2025

You may know the feeling all too well. Suddenly, you don’t feel just right. There may be some nausea, a throbbing pain that feels like a knife stabbing you in the head, and an overall debilitating feeling. You aren’t alone, as around 40 million Americans suffer with migraine headaches. (1)

In our practice, we understand how terrible it can be to struggle with these headaches. If you’ve never had a migraine, it can be hard to describe exactly how sick they can make you. We have some tips to prevent migraines before they attack, and some actions you can take to help soothe them if you experience one.

More than a headache

One of the hardest things to explain to others is that a migraine is not like a regular headache. Although well-meaning, migraine sufferers often get weary when hearing they should just take some ibuprofen or a short nap, and they’ll be all better.

Migraines are specific types of headache that include severe pain that may be located on one side of the head. Many people experience nausea and vomiting because their pain is so bad. It can make you sensitive to smells, lights, and noise. (2)

There can be various triggers for migraine attacks, such as stress, certain foods, and even changes in the weather. While we cannot control some of the issues life throws at us, there are measures we can take to help remedy this condition before it starts.

Attention to diet

Now, we know diet can often be the proverbial elephant in the room. No one wants to talk about making uncomfortable changes, but the truth is, there are ingredients that may contribute to these episodes. Even if you think you eat a healthy diet, some of these foods may need to be removed to see if your migraines decrease.

Processed meats - Many people experience awful headaches after eating deli meats. These often have high tyramine levels, which cause blood vessels to constrict. Try to avoid things like salami, pepperoni, and some sausages.
Chocolate - This one may be a little tricky, because sometimes it depends on the specific kind. For instance, there may be a chemical in the sweet treat and not the chocolate alone. Artificial sweeteners - Think about the ingredients you often find in diet sodas and other processed foods, like aspartame, sucralose, and saccharin. These are known to cause headaches and can trigger migraines in many people.
(3) Monosodium glutamate (MSG) - This is an additive found in all kinds of foods, especially some takeout items. It is also found naturally in foods like tomatoes and some cheeses.
Caffeine - This is another big hurdle for some people. Caffeine can actually help with a migraine in limited doses, but too much of a good thing is just too much. It can also cause what’s known as rebound headaches when you don’t consume it after your body gets used to it.

If you remove these foods from your diet, you may notice your migraines quickly decrease in intensity and frequency.

Manage stress

You may have read this and laughed. Our world is filled with all kinds of stressors, from family and work obligations to social media doom scrolling. It seems the sea of angst is endless these days. Still, stress can be a common trigger for migraines. (4)

Finding an outlet for stress is crucial. It can be as simple as journaling and letting your thoughts flow out on paper so they aren’t in your mind all day. A warm Epsom salt bath can do wonders for relaxation. Listen to your favorite music, and try some breathing methods that help promote a sense of calm. These can all be effective strategies for managing your stress and minimizing migraines.

Take magnesium

Magnesium is one of the most overlooked supplements today. It’s an essential mineral and most of us are deficient. This deficiency can lead to all kinds of health issues, including migraine attacks. A quality magnesium supplement can help prevent not only chronic headaches, but also improve memory, mood, sleep, and focus.

Replenish your vitamins

Even when we eat a balanced diet, it’s hard to consume all the vitamins we need. Today’s farming methods aren’t the same as they used to be, so sometimes our bodies need a little help. If you’re taking a grocery store vitamin and not noticing any difference, we aren’t surprised. Most of these are synthetic and filled with ingredients you don’t need and may not want in your body. We often recommend taking a multivitamin with clinically relevant dosing. B vitamins can be crucial for lowering the frequency of migraine headaches and their severity because they regulate the brain’s neurotransmitters. (5) For our patients, we often suggest a good B Stress Complex for those experiencing migraines.

Proper hydration One of the easiest interventions when it comes to migraines is to consume enough water. Many people are chronically dehydrated and need to drink more water. (6) You may also need to add some electrolytes, especially if you fast, because your body flushes out those essential minerals that can cause issues with dehydration. The problem is that a lot of people are buying unhealthy drinks loaded with sugar and tons of unhealthy additives. If you want to get some electrolytes, you can use a pinch of pink Himalayan sea salt, or use a healthy product, like Electroyle+, with all natural ingredients.

Maintain a sleep routine

Sleep is critical for health. If you have changes in your sleep habits or irregular sleep patterns, it can affect you in numerous ways. Your body needs proper rest to repair itself. One of the strategies we recommend is to keep a routine and go to bed at the same time. You want to get approximately seven to eight hours of sleep per night. Turn your phone and TV off and sleep in a dark, cool room. The blue light from electronics can interfere with your circadian rhythm and keep you awake longer. Develop a ritual that relaxes you and lets your body unwind before bed. Many people forget how important sleep can be, but it’s truly one of the best ways to feel healthier and keep migraines at bay. (7)

Exercise

You may be surprised at how regular movement can help with migraines. Now, of course, we don’t recommend exercising during a migraine, but to prevent them, it can be a useful tool. Even light-impact movement, such as yoga, can have a positive effect on and lessen these attacks. (8)

Relieving your migraine

If you’re right in the middle of a migraine attack, you may want to lie down in a dark room and dab some peppermint essential oil on your forehead. Peppermint can help with nausea and also relieve some of the pain associated with the headache itself. A warm or cold compress to the head or neck can also ease the pain. This might be a good time to sip on a caffeinated drink, as a small amount can be beneficial, especially in the early stage of a migraine attack.

We help patients regularly who experience migraines and other health conditions that keep them from enjoying their lives. Functional medicine is about finding the root causes of your concerns and then applying proven methods that work. If you’re tired of the medical machine of modern healthcare, contact us to learn how natural medicine can help.