Expert Insights: Natural Approaches to Managing Headaches

By: Brooklyn A. Bradley, BS; Medically edited by Dr. Deena E. Kuruvilla, MD

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At the Brain Health Institute, we understand how disruptive and painful headaches can be. In fact, nearly 16% of the global population experiences a headache each day — so if you’re struggling, you’re far from alone [2].

While over-the-counter medications like ibuprofen and acetaminophen work for some, they don’t help everyone — and frequent use can sometimes make headaches worse. That’s why we’re proud to share expert-recommended, drug-free headache remedies, especially those highlighted in a recent Yahoo Health article, which featured our very own Medical Director, Dr. Deena Kuruvilla (https://health.yahoo.com/general/article/natural-headache-remedies-222223570.html) [3].

Dr. Kuruvilla, a nationally recognized, board-certified neurologist, was cited throughout the article for her expertise in both conventional and natural headache therapies. As the Medical Director of the Brain Health Institute, she regularly helps patients find relief through a holistic approach to brain and neurological health.

Here are 10 natural remedies discussed in the article that may help you find relief:

1. Aromatherapy with Essential Oils.

Essential oils like peppermint and lavender are commonly used for natural headache relief. Dr. Kuruvilla recommends the Migrastil Migraine Stick, an essential oil roll-on made with peppermint, lavender, and spearmint oils. A study conducted in 2019 compared the effects of intranasal lidocaine 4% with peppermint oil drop 1.5% on migraine attacks [4]. In this double blind, parallel, randomized controlled trial, intensity of headache decreased in 40% of the patients in the lidocaine and peppermint oil group. The researchers found that peppermint oil relieved a majority of the patients pain similar to the lidocaine group. A study investigating the effect of lavender essential oil as a prophylactic therapy for migraine found a statistically significant reduction in the Migraine Disability Assessment Scores questionnaire following three months of lavender therapy [5].

2. Blue-light blocking glasses.

Long hours in front of screens can trigger headaches. Blue-light-blocking glasses may reduce eye strain and light sensitivity — two common activators for migraine, especially in patients sensitive to visual stimuli.

3. Magnesium supplements.

Studies comparing people with migraine to those without suggest that individuals with migraine often have lower magnesium levels in their blood, saliva, and even spinal fluid [6, 7]. This has led researchers to consider that magnesium deficiency may play a role in causing migraine. Dr. Kuruvilla notes that 400–600 mg daily may ease migraine attacks, especially those with aura. Be sure to consult your doctor before starting any supplement.

4. Riboflavin.

Riboflavin, also known as Vitamin B2, helps the body produce energy in the mitochondria and reduce inflammation and oxidative stress. Since migraine has been linked to problems like mitochondrial dysfunction, inflammation, and oxidative stress, riboflavin is gaining attention as a possible way to help prevent them [8]. A 2022 review study found that daily riboflavin 400 mg/day for three months had a significant effect on days, duration, frequency, and pain score of migraine attacks [9]. It’s considered safe for most people and can support energy production in the brain.

5. Cefaly.

Featured in the Yahoo article [3], the Cefaly Dual Device is FDA-cleared and sends gentle electrical pulses to the trigeminal nerve – a nerve that can play a role in migraine – in the form of external trigeminal nerve stimulation (eTNS) [10]. Dr. Kuruvilla says it’s effective for both acute treatment and daily prevention. A 2024 report co-authored by Dr. Kuruvilla revealed that eTNS was most effective in relieving migraine-related nausea and photophobia, with significantly better outcomes compared to sham treatment [11]. The findings suggest that eTNS may work better for certain migraine symptoms, and identifying a patient’s most bothersome symptom (MBS) could help guide more personalized migraine treatment.

6. Massage therapy. 

Tension in the neck and shoulders can lead to headaches. Massage — whether professional or at home using a neck massager — can release tight muscles and improve blood flow. A 2024 systematic review and meta-analysis on the effectiveness of myofascial release techniques on the intensity of headache pain and associated disability in patients with tension-type headache, cervicogenic headache, or migraine found that myofascial release can significantly alleviate pain and disability in tension-type headache [12]. However, the results for migraine were inconsistent.

7. Cold therapy.

Cold therapy constricts blood vessels and reduces inflammation. A 2023 meta-analysis reviewed six studies and found that cold interventions—such as cold-gel headbands, cooling caps, and intraoral cooling—can provide short-term relief from migraine pain, with significant improvement seen within 30 minutes [13]. However, evidence for long-term effects and benefits for symptoms like nausea and vomiting was limited and inconclusive. Overall, cold therapy appears to be a helpful immediate relief option, though more research is needed to confirm broader benefits. Dr. Kuruvilla recommends cold packs for migraine relief in addition to mainstream as-needed treatments. Warm compresses on the neck or back of the head may be more effective for tension headaches.

8. Acupressure mat.

Acupuncture is a practice rooted in traditional Chinese medicine that involves inserting thin needles into specific points on the body to stimulate nerves, muscles, and connective tissue. It is believed to help restore balance and promote the body’s natural healing processes, and is commonly used to manage chronic pain conditions, including migraine. Acupuncture is often used to treat migraine because it may help reduce pain and promote healing by stimulating specific points on the body, offering a non-pharmacological alternative with fewer side effects. It’s especially considered for patients with chronic or treatment-resistant migraine who struggle with medication side effects or limited access to effective care.

An acupuncture mat is a cushioned surface covered with small, spike-like stimulators designed to apply pressure to the skin, mimicking the effects of acupressure. While not the same as traditional acupuncture, using the mat may help relax muscles, improve circulation, and reduce stress, which could offer relief for some migraine sufferers by targeting tension and promoting relaxation. A 2024 study reviewing past randomized controlled trials further investigated the relationship between the dose of acupuncture sessions, acupuncture frequency, and acupuncture duration, and its impact on migraine [14]. The researchers found that three sessions of acupuncture a week resulted in a significant decrease in the frequency of migraine attacks. In addition, after two months of acupuncture, the frequency of migraine attacks decreased significantly.

9. Stay hydrated.

Dehydration is one of the most common and overlooked headache triggers. Dr. Kuruvilla notes that drinking 16–32 oz. of water can help manage migraine disease.

10. Replenish electrolytes.

If you’re dehydrated from heat or physical activity, adding electrolytes to your water may help. Just watch for added sugars in commercial drinks — opt for clean, sugar-free hydration options.

 

At the Brain Health Institute, we believe in integrating science-backed natural remedies with personalized medical care to help patients find lasting relief. Let’s work together to get your brain health back on track.

 

 

References:

  1. Photo by Tara Winstead: https://www.pexels.com/photo/close-up-photo-of-small-amber-bottles-6694184/

  2. Stovner LJ, Hagen K, Linde M, Steiner TJ (2022) The global prevalence of headache: an update, with analysis of the influences of methodological factors on prevalence estimates. The Journal of Headache and Pain 23:34. https://doi.org/10.1186/s10194-022-01402-2

  3. (2025) 10 natural headache remedies to help you ease the pain, according to doctors. In: Yahoo! Health. https://health.yahoo.com/general/article/natural-headache-remedies-222223570.html. Accessed 25 Jul 2025

  4. Rafieian-kopaei M, Hasanpour-dehkordi A, Lorigooini Z, et al (2019) Comparing the Effect of Intranasal Lidocaine 4% with Peppermint Essential Oil Drop 1.5% on Migraine Attacks: A Double-Blind Clinical Trial. Int J Prev Med 10:121. https://doi.org/10.4103/ijpvm.IJPVM_530_17

  5. Rafie S, Namjoyan F, Golfakhrabadi F, et al (2016) Effect of lavender essential oil as a prophylactic therapy for migraine: A randomized controlled clinical trial. Journal of Herbal Medicine 6:18–23. https://doi.org/10.1016/j.hermed.2016.01.003

  6. Maier JA, Pickering G, Giacomoni E, et al (2020) Headaches and Magnesium: Mechanisms, Bioavailability, Therapeutic Efficacy and Potential Advantage of Magnesium Pidolate. Nutrients 12:2660. https://doi.org/10.3390/nu12092660

  7. Samaie A, Asghari N, Ghorbani R, Arda J (2012) Blood Magnesium levels in migraineurs within and between the headache attacks: a case control study. Pan Afr Med J 11:46

  8. Yamanaka G, Suzuki S, Morishita N, et al (2021) Experimental and Clinical Evidence of the Effectiveness of Riboflavin on Migraines. Nutrients 13:2612. https://doi.org/10.3390/nu13082612

  9. Chen Y-S, Lee H-F, Tsai C-H, et al (2022) Effect of Vitamin B2 supplementation on migraine prophylaxis: a systematic review and meta-analysis. Nutr Neurosci 25:1801–1812. https://doi.org/10.1080/1028415X.2021.1904542

  10. CEFALY – The #1 FDA-Cleared Migraine Treatment Device. In: CEFALY. https://blog.cefaly.com/welcome/. Accessed 29 Jul 2025

  11. Panza GA, Johnson MAL, Kuruvilla DE (2025) A post hoc analysis of migraine‐associated symptoms from the phase 3 randomized, double‐blind, sham‐controlled Trial of External trigeminal nerve stimulation for the Acute treatment of Migraine ( TEAM) study. Headache 65:779–790. https://doi.org/10.1111/head.14860

  12. Lu Z, Zou H, Zhao P, et al (2024) Myofascial Release for the Treatment of Tension-Type, Cervicogenic Headache or Migraine: A Systematic Review and Meta-Analysis. Pain Res Manag 2024:2042069. https://doi.org/10.1155/2024/2042069

  13. Hsu Y-Y, Chen C-J, Wu S-H, Chen K-H (2023) Cold intervention for relieving migraine symptoms: A systematic review and meta-analysis. J Clin Nurs 32:2455–2465. https://doi.org/10.1111/jocn.16368

  14. Yang C, Wu M, Luo Q, et al (2024) Acupuncture for migraine: A systematic review and meta-regression of randomized controlled trials. Complement Ther Med 86:103076. https://doi.org/10.1016/j.ctim.2024.103076

Published On: August 7th, 2025