Anyone who’s experienced a migraine knows that it’s no ordinary headache. Migraines are a form of neuroinflammation that is set into motion by interactions between brain cells, nervous system cells, blood vessels and systemic inflammation. Because of this connection to inflammation, eating more anti-inflammatory foods and adopting lifestyle habits to reduce inflammation may ease migraine symptoms.
Migraines are more than just headaches—they can cause severe pain, nausea, light sensitivity and even vision disturbances. Affecting over 1.1 billion people globally, migraines occur nearly twice as often in women as in men. This article explores lifestyle tips—from stress management to supplements—that may help lower inflammation and ease migraine symptoms.
1. Be Consistent with Sleep and Meal Times
Any type of disruption to the body’s normal homeostasis can lead to inflammation, so it pays to be consistent with things like diet, activity and sleep. Because poor sleep is a trigger for both inflammation and migraines, try sticking to a regular time to go to bed and wake up. Set up your bedroom to be conducive to sleep, and remove technology like your phone or TV. These small changes can help your body stick to its natural sleep-wake cycle. Also, eating meals at regular times each day provides the body consistency as well.
2. Manage Stress
Stress is a major trigger for inflammation. While some stress is unavoidable, excessive stress can take a toll on both your mind and body. Research links stress to migraines and managing stress early—before it becomes overwhelming—is crucial for migraine prevention and keeping inflammation in check.
Yoga classes, meditation and physical activity are all great ways to manage stress. If you can’t commit to a daily practice, try scheduling a few timeouts throughout the day for yourself. Take a quick 10- to 15-minute walk, do deep breathing exercises or step outside for fresh air and a change in scenery. While this may seem too simple to do much, these little breaks can be highly effective at managing stress to ward off migraines and inflammation.
3. Avoid Inflammatory Foods
Existing low-grade inflammation causes the body to be hypersensitive to ingredient compounds and components that ordinarily might not bother you. If you feel like your body has some level of inflammation already (think: digestive discomfort, swelling or chronic stress), then it’s important to minimize potential irritants. Inflammatory foods to avoid include added sugars, refined oils and processed foods with colorings and additives.
You also want to avoid any foods or components that you feel may have triggered a migraine within 24 hours after eating it. Common inflammatory migraine triggers can include aged cheeses, cured meats, chocolate, fermented foods, alcohol (particularly certain wines), aspartame and drinking more than your normal caffeine amount.
4. Lose Excess Weight
Carrying excess body fat signals that low-grade inflammation is present in the body. Hypertension, out-of-range lipids, atherosclerosis and insulin resistance also signal the presence of inflammation. Because existing inflammation tends to make the body more reactive to irritants and triggers, having any type of inflammatory preexisting conditions makes inflammation more apt to build in the body.
This type of environment does nothing to help migraines and may potentially increase migraine occurrence since inflammatory signaling is a key component in migraines. Research suggests that managing inflammation through weight loss, glucose control and blood pressure regulation may help reduce the frequency and severity of migraines.
5. Eat the Rainbow
It’s suggested that poorly functioning mitochondria may contribute to migraines in some people. Mitochondria produce energy for cells but also release free radicals, which can damage cells over time. Some release of free radicals is normal and expected, but impaired mitochondria appear to release significantly more.
Getting additional antioxidants in your diet is important to prevent these additional free radicals from causing inflammatory oxidative damage, and the best way to do this is to eat by color. Aim to consume at least five daily servings of primarily vibrant-colored produce (like spinach, blueberries, citrus and bell peppers) which tend to be great sources of antioxidant nutrients and compounds.
6. Consider Supplements
Omega-3s and alpha-lipoic acid (ALA) are two supplements you may also consider to help improve migraine-related inflammation. Omega-3s are those fatty acids found primarily in cold-water fish, and eating fish two times per week can meet the body’s omega-3 needs. However, most Americans get below adequate intakes, so a supplement of this anti-inflammatory nutrient is something to consider.
ALA, on the other hand, is an antioxidant made by the body that is often abnormally low in people who have frequent migraines. That said, it is important to note that most supplements are totally unregulated, so check for independent verification to ensure the ingredients listed are accurate. Check with your health care provider to see if these supplements could be helpful for you.
The Bottom Line
While the exact causes of migraines remain complex, inflammation plays a significant role in migraine development. When immune cells release cytokines, they trigger inflammation that stimulates neurons, leading to pain. By adopting anti-inflammatory lifestyle strategies—such as managing stress, improving sleep, eating nutrient-dense foods and considering targeted supplements—you may help reduce inflammation and potentially lessen migraine frequency and severity.
