7 Steps to Migraine Relief: Holistic Remedies That Actually Work (from someone who’s had them for 20 years!)
If you’ve ever had a migraine, you already know how intense and debilitating they can be. From the pounding pain, to sensitivity to light, nausea, the inability to do “normal” tasks.. migraines can derail your entire day, and make doing anything 100x harder than it should be.
I have been there too many times to count. Whether the migraine is genetic, hormonal, caused by caffeine, due to a late lunch that day.. the list goes on, and all that matters is that you want to feel better, fast.
As someone who has struggled with migraines since I was nine (🫣), I know firsthand how difficult, and imperative, it is to find relief.
Over the years, I’ve tested countless “remedies”—some worked, some didn’t. The things that have truly helped me, that are my “go-to’s” anytime I feel that ominous pain looming in the background.. are what I will be sharing with you today!
Here’s what we’ll cover in this post:
✅ Solutions for immediate pain relief if you have a migraine right now
✅ A natural herbal remedy designed for migraine prevention
✅ A must-have wearable for instant relief when you are having an episode
✅ An unexpected trick that can take away pain in minutes.
✅ Lifestyle changes you can make today, to reduce the frequency of migraines in your future.
If you’re looking for natural ways to live a pain-free life, these seven steps might just change your life.
How I have won the battle against migraines after almost TWENTY YEARS:
I’d like to preface this by saying that the way most of us have grown up is in a very “typical” way, with typical food, typical habits, and typical pain. What most of Americans are coming to learn is that the typical way of doing things is not the way that has your best interest, or your health, at heart.
When I was nine years old, I remember having to hide under a blanket in our living room, in the middle of the day because all of a sudden, it was too bright. The TV was too loud, the sun was too bright, and I didn’t know what was happening but I just knew that it hurt.
As an adult, with responsibilities that don’t just go away because I have yet another headache, I have spent many days in a dark room, having to work on my computer with one eye squinted open and the other holding my head in pain.
Later in life, I found out that migraines can be hereditary and that most of the women in my family had suffered from them for many years. (In the U.S., women are about three times more likely than men to have migraines.)
As I grew into my 20’s and was living a lifestyle most people do at that age, and I was having Excedrin Migraine like it was a daily vitamin! (My poor liver 😩). Not surprisingly, I was also having intense acne breakouts, and gaining belly fat at this time; I’ll point out the relation later on.
I had come to think having a headache most days was normal.
This is not normal. It has been normalized.
Around 2020 I began my first shift into holistic health, this was a key turning point in my life. I started reading labels, avoiding added sugars, adding in probiotics, reducing my bread intake, and no longer grocery shopping at Walgreens. (Seriously.)
As I began to research nutrition and cut out inflammatory foods, my headache and migraine frequency plummeted. At the same time, my skin cleared, I was losing weight without exercising, and I was simply a happier person. I realized that so many of the everyday products I had trusted were working against me, not for me.
Start with the smallest, most impactful shifts—like avoiding the worst offenders in your food and environment. My FREE Clean Fifteen & Dirty Dozen graphics are an easy place to begin, and when you’re ready to dive deeper, Living a Holistic & Non-Toxic Life: A Practical Guide will walk you through every step toward long-term wellness.
The internal and the external are so deeply connected!
This shift is entirely from lifestyle changes and not from the gym or a fad diet.
And during this time, I began to wake up happy and HEADACHE FREE.
This shift caused me to follow my interests and turn them into certifications. In 2022, I went to school for holistic medicine and dove into the healing power of plants. 🌱
Which leads me to share what you have come here to learn. There is a large chance that as you are reading this, you are actively experiencing pain. There is immediate relief here for you, as well as steps you can take to avoid this pain that you are in the future.
Step 1: Soak Your Feet in Hot Water (Short Term)
You might have seen this hack online, and I can confirm — it works!
Soaking your feet in hot (but not boiling!) water helps pull blood away from your head, relieving migraine pressure. This trick is often used for caffeine withdrawal headaches because it supports circulation and relaxation. I use it anytime I have a migraine that just will not go away, and nine times out of ten, after about 5 minutes, the pain is gone!
➡️ How to do it: Fill a bucket or bathtub with hot water (as warm as you can tolerate) and soak your feet for at least 10–15 minutes. Try this while sitting in a dark, quiet room for added relief.
Step 2: Take a Natural Migraine Supplement (Long Term)
If you deal with chronic migraines, taking a preventative herbal supplement can be a game-changer.
One of my favorites is Preventa (linked here) which contains herbs and nutrients specifically designed to help prevent migraines before they start. Instead of just treating the pain, it focuses on migraine triggers and supports overall neurological health.
If you have done any research on what natural remedies will help you, you have likely seen these mentioned:
pa-free butterbur root, feverfew, riboflavin (vitamin b2) and magnesium.
I swear by this myself, but check out some of the reviews for yourself.
Step 3: Use a Clean Pain Reliever (Immediate)
Whenever you need relief ASAP, or when the natural remedies just aren’t working—that’s where a clean over-the-counter pain reliever can help.
Ditch the advil! Advil contains dyes such as FD&C Blue #2, FD&C Red #40, and FD&C Yellow #6
Ditch the Excedrin! Excedrin may contain inactive ingredients like propylene glycol, povidone, titanium dioxide, and artificial coatings, which Genexa avoids in favor of organic, plant-based alternatives.
✅ Genexa Acetaminophen – A natural, dye-free version of extra-strength acetaminophen. (Linked here)
Genexa’s pain relievers typically use organic binders and fillers, and they focus on using clean, non-GMO ingredients. If you’re looking for a more natural option without artificial additives, Genexa may be the better choice.
Pain relief without added toxins that you know nothing about? Yes please.
✅ Hyland’s Migraine Relief – A gentler, homeopathic alternative for pain relief. (Linked here)
I usually take this as soon as I feel a headache coming on, and you don’t have to feel bad about taking it because it is natural.
✔ Homeopathic Formula - Uses micro-doses of natural ingredients to stimulate the body's healing response.
✔ Non-Drowsy & Non-Habit Forming - Does not contain stimulants or caffeine like Excedrin.
✔ No Acetaminophen, Aspirin, or Caffeine - A good option for those sensitive to traditional pain relievers.
✔ Quick-Dissolving Tablets - Designed to melt in your mouth for fast absorption without needing water.
✔ Safe for Regular Use - Can be taken throughout the day without the risk of rebound headaches associated with overuse of traditional pain relievers.
Step 4: Apply Tiger Balm for Tension Relief (Immediate, absolutely you should always have this on hand!)
Migraine tension? Tiger Balm to the rescue!
I can honestly say that Tiger Balm has changed my life.
I do not leave the house without it. If I could be a representative for them, I would. This product has saved me so much pain in the last 10 years that I have been using it. I have given it as a gift to friends and family on numerous occasions because the relief is just that good. 😩
If you take away one thing from this post, it’s to have Tiger Balm on hand and try it the next time you feel a migraine coming on. Watch as you are able to function even in the middle of an episode!
This powerful herbal balm contains cooling menthol and camphor, which help relax tight muscles, improve circulation, and ease headache pain naturally. I keep Tiger Balm with me at all times, as it can soothe the pain instantly, especially if you are waiting for medicine to kick in. I apply it to my temples, neck, and shoulders whenever I feel a migraine coming on.
➡️ Try it here: Tiger Balm Ultra Strength
Step 5: Wear a Cold Therapy Head Wrap (Immediate)
Cooling therapy works wonders for my migraine relief, and this cold therapy head wrap has become a necessity over the years.
By applying gentle cold compression, these wraps help soothe inflammation and reduce migraine intensity fast. Just pop it in the fridge or freezer before use for instant relief.
➡️ Try it here: Migraine Ice Head Wrap (warning, it is ridiculously s*xy.)
Order of operations when you are having an episode:
Apply Tiger Balm
Take your clean pain-relief
(If desired)
Put on your cold therapy
Get your feet in hot water ASAP!
Bonus: Turn on your healing frequency (Youtube linked below)
Step 6: Use Arnicare Roll-On for Neck & Shoulder Tension (Long Term)
Migraines are often linked to neck and shoulder tension, and Arnicare’s roll-on pain relief helps release tight muscles.
Arnica is a powerful anti-inflammatory herb that absorbs quickly and provides gentle pain relief without strong scents or side effects.
If you have had a migraine for more than a day or so, this can greatly help the recovery process. 🙂
➡️ Try it here: Boiron Arnicare Roll-On
Step 7: Visit a Chiropractor for Alignment Issues
If you’re suddenly experiencing more migraines than usual, it could be due to misalignment in your spine or neck.
Chiropractic adjustments help relieve pressure, restore balance, and prevent tension from triggering migraines. Regular visits can reduce migraine frequency and improve overall well-being.
If I ever have a migraine that lasts for days, and will not budge with medicine, I will head to the chiropractor for an adjustment and it is typically gone within 20 minutes.
➡️ Tip: Find a chiropractor who specializes in neurological health or migraine relief.
Bonus:
Surround yourself with red light if possible, and listen to a healing frequency specific to migraine relief. I have string lights in my room and I will always set them to red if I have a migraine and instantly feel soothed. Once the red lights are on, I put on my headphones and listen to this frequency on Youtube, if you’ve never tried it, it’s a MUST:
Wrapping it up.
If you’re ready to take control of your health instead of letting it control you, know that you don’t have to live at the mercy of your body forever.
As I mentioned earlier, the biggest shift in my battle with migraines came when I started changing things the choices I had unconsciously been making my whole life.
I did not come from an upbringing that prioritized healthy eating or truly understood how much our daily choices impact our health. I grew up consuming a lot of sugar and chemicals (as most of us unknowingly do).
It won’t come as a shock to you to learn, all of these things are connected.
I have been where you are more times than I can count, but I can tell you this:
I have not taken Excedrin in FIVE YEARS.
I no longer wake up with unexplained headaches, and it’s not a coincidence.
If you’re ready to start making simple yet transformative shifts toward holistic, non-toxic living—so that your health becomes a reflection of the love you have for yourself—✨ grab my guide, "Living a Holistic & Non-Toxic Life: A Practical Guide today. It’s a practical roadmap to detoxing your daily life, making informed choices, and reclaiming your well-being from the hidden toxins in our environment.
Not quite ready to commit? Start small with my FREE Clean Fifteen & Dirty Dozen graphics! These quick-reference guides make grocery shopping easier by helping you prioritize where to go organic and where you can save money without compromising your health. Download them now and take the first step toward a toxin-free home!
Sending you all my healing energy,
✴ Aleca ✴
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