Migraine prevention

Want fewer migraine days? Start with what you can control. Tracking patterns, fixing daily habits, and using simple supplements or prescriptions when needed will cut attacks for most people. Below are clear, practical steps you can try today.

Simple daily habits that cut migraines

First, hunt down your triggers. Keep a short diary or use an app for 4–8 weeks and note headache timing, sleep, food, caffeine, alcohol, weather changes, and stress. When a pattern pops up, you can act on it.

Sleep matters more than you think. Go to bed and wake up at the same time every day, even on weekends. Aim for 7–9 hours if that works for you. Irregular sleep often sparks attacks.

Don’t skip meals and stay hydrated. Low blood sugar and dehydration are common triggers. Carry a water bottle, schedule small meals, and watch caffeine—too much, or sudden drops, can provoke a migraine.

Move more but not too hard. Regular moderate exercise—walking, cycling, swimming—reduces migraine frequency for many people. Avoid sudden intense workouts if those tend to set off your headaches.

Manage stress with short, practical tools: 5–10 minutes of breathing, progressive muscle relaxation, or brief walks. Cognitive behavioral therapy or biofeedback also help people who get frequent tension-related attacks.

Supplements, meds, and clinical options

Before starting anything new, talk with your doctor—especially if you take other meds. Several low-risk supplements have evidence: magnesium (400–600 mg daily), riboflavin (400 mg), and coenzyme Q10 (100–300 mg). These can reduce attack frequency for some people and are easy to try for 2–3 months.

If lifestyle changes and supplements aren’t enough, preventive prescription options are common. Older choices include beta-blockers (propranolol), some antidepressants (amitriptyline), and antiepileptics (topiramate). They work for many people but have possible side effects, so dosing and monitoring matter.

Newer targeted treatments block CGRP, a molecule involved in migraine pain. Monthly or quarterly injections (erenumab, fremanezumab, galcanezumab, eptinezumab) can cut monthly migraine days significantly for people with frequent attacks. For chronic migraine, Botox injections are another clinic-based option.

Keep in mind: prevention takes time. Give a new habit, supplement, or drug at least 8–12 weeks to show benefits. If a treatment reduces your attacks by half and you feel better overall, that’s a real win.

If attacks suddenly worsen, your pattern changes, or meds stop working, see your clinician. They can adjust therapy, check for secondary causes, or recommend procedures like nerve blocks. With consistent tracking and a stepwise plan, most people can reduce how often and how badly migraines hit.