Migraines Are the Worst! Could Ginger and Lifestyle Changes Be the Answer?

If you’ve ever had a migraine, you know—it’s not just a headache. It’s a full-body hijack. Vision blurs, lights scream too loud, and even lying still feels like too much.

Unfortunately, the go-to treatment is often prescription medications that come with their own baggage: brain fog, rebound headaches, digestive issues, and more. But what if there were natural, evidence-backed ways to dial down the frequency and intensity of migraines—or even prevent them altogether?

Spoiler alert: There are. And one spicy little root in your kitchen might just be your new best friend.

The Lifestyle–Migraine Connection

Migraines are deeply influenced by lifestyle factors—what we eat, how we move, how we sleep, and even how we manage stress. In fact, studies show that addressing lifestyle triggers can significantly reduce migraine days. Some of the biggest culprits?

• Dehydration
• Skipping meals or irregular eating
• Lack of sleep or oversleeping
• Chronic stress
• Sedentary behavior

But here’s the good news: These are modifiable. That means you can take back some control—and that’s empowering.

Enter Ginger: Nature’s Migraine Tamer

Ginger isn’t just for nausea or upset stomachs—it’s also a surprising ally for migraines. Research has shown that ginger can work just as effectively as common migraine medications like sumatriptan, but without the harsh side effects.

Here’s what makes ginger so powerful:

🧠 Anti-inflammatory – Migraines often involve neurogenic inflammation. Ginger’s natural compounds (like gingerols and shogaols) help cool that fire.
🩸 Anti-nausea – For those who suffer from migraine-related nausea, ginger can offer quick relief.
⏱️ Fast-acting – One study found that taking ginger powder at the onset of a migraine reduced pain within two hours for most participants.
🛡️ Safe & well-tolerated – No drowsiness, no rebound headaches, no chemical fog. Just plant power.

How to use it:

• Mix 1/8 to 1/4 teaspoon of ginger powder into warm water at the first sign of migraine.
• Sip ginger tea throughout the day as a preventive tonic.
• Add fresh ginger to smoothies, stir-fries, or morning lemon water.
• Liquid Ginger ( “The Ginger People” brand) Take 2 shot glasses at the onset of any headache. 
• Ginger Capsules ( my favorite is Himalaya brand) taken daily as a preventative for migraine sufferers, or in place of NSAIDS when the occasional headache creeps up. 

Food as Medicine: What Else Helps?

In addition to ginger, certain foods can reduce migraine frequency:

🥦 Magnesium-rich foods – like leafy greens, pumpkin seeds, and legumes
🫐 Antioxidant powerhouses – like berries, beets, and cherries
🐟 Omega-3s – found in flaxseeds, chia seeds, and walnuts
🧂 Low-tyramine foods – avoiding aged cheeses, processed meats, and red wine can help reduce migraine triggers. Sadly even chocolate can be a trigger for some - even Dr. Mohan 🙁

Movement, Mindfulness & Migraine Resilience

Don’t underestimate the role of movement and stress management in migraine prevention.

• Gentle aerobic exercise (like walking, swimming, or yoga) improves blood flow and releases natural painkillers—endorphins.
• Mindfulness practices (like meditation and deep breathing) calm the nervous system and lower cortisol, a major migraine trigger.
• Consistent sleep is non-negotiable. Your brain thrives on routine.

Real Healing Starts with a Holistic Approach

You are not broken. Your body is trying to communicate—and when we start to listen with compassion, beautiful shifts can happen.

Supporting your brain through nourishing food, movement, stress resilience, and healing herbs like ginger isn’t “alternative”—it’s foundational.

And you don’t have to do it alone. We are here to help guide you every step of the way. We have had numerous patients come to us suffering from headaches and some with up to 2-3 migraines per/week! Nothing is more satisfying than providing a life altering solution and the elimination of pain for our patients. 

Quick Ginger Migraine Tamer Recipe
☕ Ginger Soother Tea

• 1/4 tsp ground ginger (or 1-inch fresh root, sliced)
• 1 cup hot water
• Optional: squeeze of lemon, dash of turmeric, or tiny pinch of cayenne
  Steep for 5–10 minutes. Sip slowly, breathe deeply.

Ready to Get Ahead of Migraines Naturally?
Reach out for personalized support from our team with resources and guidance tailored to your unique needs. Healing is possible—and it can taste pretty great, too.

Be Well, 

Michelle Mohan, MS, NBC-HWC, CNWE 

Director of Lifestyle Medicine