Migraine prevention: simple steps that actually help

Are migraines stealing days from you? If you have four or more migraine days a month or attacks that stop you from working or caring for family, prevention can make a real difference. You don’t need experimental treatments to start — small, consistent changes often cut frequency and intensity.

Find and avoid your triggers

Start a headache diary. Note sleep times, meals, caffeine, weather, smells, and what you ate before an attack. Common triggers include skipped meals, irregular sleep, dehydration, strong smells, bright lights, and some foods (aged cheese, processed meats, and alcohol). A clear diary often reveals patterns within a few weeks.

Change one thing at a time. If you suspect caffeine, try cutting it back for two weeks. If sleep varies, aim for the same bedtime and wake-up time every day. Small tests help you figure out what truly matters for you.

Daily habits that lower migraine risk

Sleep: Aim for regular sleep and 7–9 hours most nights. Too much or too little sleep can trigger attacks.

Hydration and meals: Drink regularly (a simple target is about 2 liters daily unless your doctor says otherwise). Don’t skip meals and keep protein and complex carbs handy to avoid sugar dips.

Exercise and stress: Gentle aerobic activity 30 minutes most days helps. Try brisk walking or cycling. For stress, try short, daily practices—deep breathing, progressive muscle relaxation, or a 10-minute guided meditation.

Screen breaks and light: Use screen filters, dim bright lights, and take short breaks every 45–60 minutes if you work at a computer.

Caffeine: If you rely on coffee, limit it to 1–2 cups a day and avoid late-afternoon caffeine. Too much can both trigger attacks and make them worse.

Medication caution: Overusing pain or triptan pills can cause medication-overuse headache. If you need acute meds more than 10 days a month, talk to your doctor about prevention instead of just taking more pills.

Supplements that some people find helpful: magnesium (about 400–600 mg/day), riboflavin (400 mg/day), CoQ10 (100–300 mg/day), and melatonin (around 3 mg at night). These are generally safe, but check interactions with your other meds before starting.

Prescription preventives: If lifestyle steps aren’t enough, doctors use several options. Common choices include beta-blockers (propranolol), certain antidepressants (amitriptyline), antiepileptics (topiramate), and newer targeted treatments like CGRP monoclonal antibodies. For chronic migraine (15+ headache days/month) Botox injections are an option. Your doctor will match a drug to your health, side effects, and pregnancy plans.

Want quick relief during an attack? Acute medicines like triptans can work fast. Read up on options and safety — for instance, our piece on Maxalt explains how one triptan works and what to watch for.

Start today: keep a 4-week diary, fix one daily habit (sleep or hydration), and make an appointment if you get more than 4 bad days a month. Prevention is a team effort — you, your doctor, and consistent small changes can cut down those painful, disruptive attacks.