Migraine is a headache disorder characterized by recurring headaches that range from moderate to severe. According to the Migraine Research Foundation, over 39 million people in the United States alone suffer from migraines.

Living with migraines can be a real challenge as it affects your daily life and productivity. While medication can help relieve the pain, natural remedies can be just as helpful in managing migraines. Here are five natural moves for quick relief when migraines strike.

1. Essential Oils

Essential oils have been used for centuries for their medicinal and therapeutic properties. One of the most popular oils commonly used to relieve migraine pain is peppermint oil.

This essential oil contains menthol that has a cooling effect which helps to relax tense muscles and relieve pain. To use peppermint oil, apply a few drops to your scalp and massage it gently or inhale the scent by adding a few drops to a diffuser. Another essential oil that can help relieve migraines is lavender oil.

Lavender oil has a calming effect that eases anxiety and tension, which can trigger migraines. To use lavender oil, add a few drops to a warm bath or inhale the scent from a diffuser.

2. Yoga

Yoga is an excellent form of exercise that can help reduce the frequency and severity of migraines. Certain yoga poses can alleviate headache pain, reduce stress, and improve sleep quality.

One yoga pose that is especially beneficial for migraines is the downward dog pose. This pose can help increase blood flow to your brain and release tension in the neck and shoulders, which can trigger migraines.

To perform the downward dog pose, start on your hands and knees, lift your hips, and straighten your legs while pushing your hands into the ground.

3. Massage

Massage therapy is a great natural remedy that can help alleviate migraines. Massaging your temples and the base of your skull can help reduce headache pain caused by tension.

Massage also helps to increase blood flow and circulation, which can help reduce migraine symptoms. A professional massage therapist can provide you with a full-body massage, or you can do it yourself by gently massaging your temples, neck, and shoulders with your fingertips.

4. Acupuncture

Acupuncture is an ancient Chinese practice that has been used for centuries to treat a wide range of health conditions, including migraines.

During an acupuncture session, very thin needles are inserted into specific points on your body to stimulate the flow of energy. Acupuncture can help reduce the frequency and intensity of migraines and improve the overall quality of life of migraine sufferers.

5. Hydration and Nutrition

Staying hydrated and eating a healthy, balanced diet can help prevent migraines. Dehydration can trigger migraines, so it’s important to drink enough water throughout the day.

Aim for at least eight glasses of water a day and stay away from sugary drinks. Eating a well-balanced diet that includes fruits, vegetables, whole grains, and lean proteins can also help reduce the frequency and severity of migraines.

Keeping a food diary can help you identify foods that trigger migraines so you can eliminate them from your diet.