Migraine Prevention: Practical Steps That Reduce Frequency

Sick of unpredictable migraines? You don’t have to accept them as normal. Small, consistent changes often cut how often attacks happen and how severe they are. Below I’ll walk you through simple, useful steps—things you can try this week.

Find triggers and change habits

Start a one-month headache diary. Note time of day, food, sleep, stress, weather, and meds. Patterns show up quickly. For many people common triggers are skipped meals, poor sleep, strong smells, bright lights, and certain foods like aged cheese, processed meats, or alcohol.

Once you spot a trigger, remove it when possible. If sleep is a problem, aim for a consistent bedtime and wake time—even on weekends. If dehydration is an issue, carry a water bottle and set reminders to sip. If caffeine is unpredictable for you, either keep intake steady each day or cut back slowly rather than quitting abruptly.

Stress is a frequent trigger. Simple tools—brief breathing breaks, a 10-minute walk, or a quick stretch—lower overall tension and reduce attack risk. Regular exercise (30 minutes most days) helps too, but start slow if exercise itself triggers headaches and build up gradually.

Medical and supplement options that help

If lifestyle changes don’t cut your attacks enough, talk to a clinician about preventive options. First-line prescription preventives often include beta-blockers, certain antidepressants, and anti-seizure drugs. Newer options like CGRP monoclonal antibodies and small-molecule CGRP blockers target migraine mechanisms and work well for many people who haven’t responded to older meds.

Botox injections are another option if you get chronic migraines (15+ headache days per month). These are done every 12 weeks and can reduce headache days for some people.

Some over-the-counter supplements have good evidence: magnesium (about 400 mg daily), riboflavin (vitamin B2, 400 mg daily), and CoQ10 (100–300 mg daily). These aren’t instant fixes but can lower attack frequency over several weeks and come with low risk when used at recommended doses. Always tell your doctor about supplements so they can watch for interactions.

Behavioral therapies also work. Cognitive-behavioral therapy (CBT), biofeedback, and relaxation training help reduce both frequency and disability from migraines. These are especially useful when stress and anxiety make headaches worse.

Track results. After making changes, keep logging attacks and note severity, duration, and any medication used. If you still have frequent or disabling migraines despite these steps, see a headache specialist. They can tailor a plan—combining lifestyle, meds, and procedures—that fits your life.

Start small: pick one habit to change this week, record your headaches, and check back in four to eight weeks. Preventing migraines is usually about steady improvements, not quick fixes. With the right plan, most people see fewer attacks and a better quality of life.