Roughly 35 million Americans experience migraine headaches, myself included. Approximately 43% of women and 18% of men will experience migraines in their lifetime. Additionally, about 25% of migraine patients experience aura with their migraine. These numbers make migraines the third most prevalent and sixth most disabling illness worldwide (1).

A migraine is an intense throbbing pain or a pulsing sensation, usually on one side of the head. It is frequently accompanied by nausea and vomiting. Many migraine sufferers experience intolerable sensitivity to light and sound. Migraines can last for hours to days. The pain can be so severe that it interferes with daily activities, including work or school assignments. Migraines may also interfere with the ability to sleep (2).

Some risk factors for migraines include (3):

• Sex: Women have migraines three times more often than men.
• Age: Most people start having migraine headaches between ages 10 and 40. However, many women find that their migraines improve or go away after age 50.
• Family history: Four out of five people with migraines have other family members who get them. If one parent has a history of these types of headaches, their child is 50% more likely to get them. If both parents have them, the risk increases to 75%.
• Other medical conditions: Depression, anxiety, bipolar disorder, sleep disorders, and epilepsy, can raise the odds of experiencing migraines.

In my experience, no mainstream migraine treatment lasted long-term, but getting a daith piercing alongside holistic therapies like chiropractic care and utilizing my favorite migraine-relieving herbs have helped tremendously.

Chamomile

Chamomile, also known as Matricaria recutita, is a small daisy-like flower of the German chamomile. The disc-shaped chamomile blossom has many small flowers with little white petals, a yellow center, and featherlike leaves (4). Chamomile is a traditional medicinal herb native to Western Europe, India, and Asia (5).

Chamomile is an antiseptic often used as a tonic in many herbal remedies. It is made from English, Roman, or German chamomile (6). Chamomile essential oil is used for its pacifying (calming) properties. Chamomile’s ability to relax and soothe muscles can be beneficial in relieving tension headaches. 

Chamomile has anti-inflammatory and pain-reducing properties, making it an excellent option for headaches and migraines. One study found that a chamomile gel could reduce migraine pain (7). Chamomile can also help alleviate anxiety and insomnia symptoms, which are common causes of migraine headaches (8).

When I utilize chamomile, I typically make an infusion (tea). Check out my post, Benefits of Chamomile, for more benefits and product recommendations.

Eucalyptus

Eucalyptus, also known as Eucalyptus globulus Labill, is a tree native to Australia that ​​can grow as tall as 330 feet and is easily identified by its strongly-scented leaves (9). Eucalyptus has been used in many traditional medicine systems, including Chinese, Indian (Ayurvedic), Greek, and European. Today, eucalyptus oil appears in many over-the-counter medications (10).

Eucalyptus essential oil can relieve headaches, especially if sinus issues cause them. This essential oil opens up the nasal passages, clears the sinuses, and alleviates sinus tension that may lead to headaches and migraines. One study found that combining peppermint and eucalyptus essential oils with ethanol provided relaxing effects on the muscles and the mind, which ultimately could help soothe headaches (11).

Researchers have documented eucalyptus essential oil exhibiting anti-inflammatory effects when treating respiratory conditions. This essential oil indicated antibacterial, antiviral, and antimicrobial properties that alleviate sinus pressure induced by an inflammatory response (12). Additionally, eucalyptus essential oil has pain-reducing and relaxing effects, benefiting people suffering from tension headaches (13).

I typically diffuse Plant Therapy’s Eucalyptus Globulus Essential Oil. When using essential oils, please remember to practice essential oil safety. 

Ginger

Ginger is sometimes called common ginger, cooking ginger, canton, stem ginger, canton ginger, or its botanical name, Zingiber officinale (14). Ginger plants are famous for their highly scented and tasty roots, but their most identifiable feature grows underground. With that said, a ginger plant can be identified by its hairy stems, brown or purple (although some species can be a deep red or even green), leaves of three that grow from the plant’s base, and greenish flowers, sometimes tipped with purple, held on pine-cone-shaped spikes (15). 

Ginger works similarly to a class of prescription medications called triptans, which increases serotonin, a chemical messenger involved with migraine attacks, which is believed to help stop migraine by reducing inflammation and restricting blood vessels. In studies, 250 mg of ginger was as effective as sumatriptan in reducing migraine pain. Ginger also poses fewer side effects than sumatriptan, making it a safer alternative (16). 

Ginger is my go-to herb for migraine relief. I typically make my own ginger herbal capsules, but Gaia Herbs Ginger Supreme or Herbal Roots Ginger Supplement are both excellent premade options. Check out my post, Benefits of Ginger, to learn more.

Lavender

Lavender, also known as Lavandula angustifolia, is a beautiful herbaceous perennial that grows between 2 and 3 feet tall and has purple clusters of flower buds and green-grey leaves (17). This gorgeous plant is native to Europe and used for medicinal purposes; some people even cook with it.

Due to its pain-relieving and numbing effect, lavender effectively combats inflammation. Chronic inflammation has been linked with many diseases, such as type 2 diabetes, asthma, and certain cancers (18). Inflammation also triggers headaches and migraines, which is why many studies have investigated the effects of lavender as a migraine preventative (19).

Studies have found that breathing in the scent of lavender essential oil can help manage acute migraine attacks. One study found that people reported a significant reduction in pain after only 15 minutes of inhaling lavender oil (20). In a study of 129 headache-attack participants, 92 responded entirely or partially to lavender (21). 

I typically don’t use lavender when addressing my migraines, but diffusing lavender essential oil (I recommend Plant Therapy) would probably be the easiest method. Again, please remember to practice essential oil safety. Check out my post, Benefits of Lavender, to learn more.

Peppermint

Peppermint, or Mentha piperita, is part of the Lamiaceae (mint) family. This herb is a hybrid between watermint and spearmint (22). Peppermint can grow up to three feet tall and two feet wide at maturity. Typically, peppermint has smooth, red stems with broad, oval, tooth-like leaves that may be hairy (23). 

This aromatic perennial herb has a strong, sweet odor and a warm, pungent taste with a cooling aftertaste. The peppermint plant’s fresh leaves are often used in culinary arts, while the flowers are dried and used to flavor foods. Peppermint is also widely known for its many medicinal properties, primarily in the form of oil.

Peppermint, in plant and essential oil form, has excellent benefits for headache and migraine sufferers. Peppermint’s ability to relieve headaches is likely due to the menthol in peppermint oil. Menthol increases blood flow and provides a cooling sensation (24). Peppermint’s cooling properties may also help relieve tension headaches and migraines due to its ability to relax muscles and pain (25). 

In one clinical study of 35 people with migraines, when participants applied peppermint oil to the forehead and temples, the pain was significantly reduced after two hours compared to a placebo oil (26). In another study of 41 people, when participants applied peppermint oil topically to the forehead, they found it to be as effective for headaches as 1,000 mg of acetaminophen (27).

I like to drink peppermint tea when I have a migraine or apply diluted peppermint essential oil (I recommend Plant Therapy’s Peppermint Pre-Diluted Roll-On (they also offer an Organic Peppermint Pre-Diluted Roll-On). Check out my post, Benefits of Peppermint, for more benefits and product recommendations.

Rosemary

Rosemary, also known as Rosmarinus officinalis, is a beautiful evergreen shrub native to the Mediterranean with 1-inch-long, needle-like leaves and clusters of white/pale blue flowers that blossom during winter and spring (28). It has been used for medicinal purposes in the Mediterranean region for many years and has since been cultivated worldwide (29).

Rosemary is in the mint family, so it’s no surprise that, like peppermint, rosemary may help relieve headaches and migraines (30). Rosemary is a potent anti-inflammatory with analgesic (pain-relieving) properties. Studies have found rosemary to be a “worthy source” for reducing inflammation and pain, boosting memory, and remedying anxiety (31).

One study found evidence that ingesting rosemary water positively impacted cognitive and cerebrovascular effects in healthy individuals (32). Additionally, folk medicine has used rosemary to alleviate several diseases, including headache, dysmenorrhea, stomachache, epilepsy, rheumatic pain, spasms, nervous agitation, improvement of memory, hysteria, and depression, as well as physical and mental fatigue (33).

I typically do not use rosemary when addressing my migraines, but Plant Therapy’s Tension Relief Pre-Diluted Roll-On with rosemary, peppermint, spearmint, and eucalyptus is on my list of things to try. Check out my post, Benefits of Rosemary, to learn more.

How to Join The Holistic Hipppie Community & Connect