June is National Migraine & Headache Awareness Month, a time to acknowledge the challenges faced by millions who live with frequent head pain—and to explore natural, compassionate approaches to prevention and relief. Let’s dive deeper into understanding migraines: triggers and herbal support!
The steady tension of a stress headache or the intense, pulsing pain of a migraine can disrupt daily life. But they also serve as messages from the body—reminders to slow down, listen, and respond with care.
Migraine vs. Headache: Understanding the Difference
Tension or sinus headaches tend to cause pressure or ache around the temples, forehead, or base of the skull. They’re often triggered by stress, dehydration, or posture.
Migraines, on the other hand, are a complex neurological condition with symptoms that may include:
- Throbbing, often one-sided head pain
- Nausea or sensitivity to light and sound
- Visual disturbances or aura
- Fatigue and mood shifts
Identifying the type of head pain is the first step in choosing the most supportive natural remedy.
Common Triggers to Be Aware Of
- Emotional or physical stress
- Sleep changes or irregular routines
- Hormonal fluctuations
- Certain foods (caffeine, alcohol, aged cheese, chocolate)
- Weather changes or barometric pressure shifts
- Dehydration
- Sensory overload (light, noise, scent)
Herbal Allies for Migraine & Headache Support
Nature offers a variety of herbal remedies. They may help ease symptoms, reduce intensity, or prevent recurrence of head pain. Here are some well-researched and traditionally used herbs to keep in mind:
Feverfew
Feverfew is often used as a preventative. It may help reduce the frequency of migraines, while also lessening their severity when taken consistently over time.
Butterbur
It has been shown to help reduce migraine frequency in some individuals. This is especially true when standardized for petasin and isopetasin. Always choose toxin-free/pyrrolizidine alkaloid-free versions.
Willow Bark
A natural source of salicin (similar to aspirin). This herb can support temporary pain relief and is especially useful during tension headaches.
Ginger Root
This powerful anti-inflammatory may help with nausea and dizziness that often accompany migraines. It can be sipped as tea or taken in capsule form at the onset of symptoms.
Lavender
Used aromatically or topically (diluted), lavender essential oil can help reduce stress and support pain relief when massaged into the temples or inhaled.
Peppermint
Often applied topically, peppermint oil has a natural cooling effect that may soothe tension headaches when gently massaged on the temples or forehead.
Skullcap
A traditional nervine, skullcap supports the nervous system by promoting calm and reducing overstimulation. It may be especially useful in managing stress-related or hormonal headaches where tension plays a key role.
Passion Flower
Known for its gentle sedative properties, passionflower can help ease anxiety and promote relaxation—making it ideal for individuals whose migraines are triggered or worsened by emotional stress or sleep disruption.
Valerian Root
Known for its sedative properties, valerian can support relaxation and sleep—especially helpful if poor rest or tension is a trigger.
Lifestyle Support for Lasting Relief
While herbs play an important role, a full-body approach offers the best long-term results. Consider:
🧘♂️ Daily movement or gentle stretching
💧 Plenty of water and whole foods
🛏️ Consistent, quality sleep
🧠 Mindfulness, meditation, or breathing exercises
🗓️ Keeping a symptom journal to identify patterns and triggers
You’re Not Alone—And Natural Help Is Available
Living with migraines or frequent headaches can feel isolating, especially when the pain becomes invisible to others. This Migraine & Headache Awareness Month, we encourage you to honor your experience, explore gentle solutions, and advocate for care that respects both your body and your story.