Prevention of Migraine

Migraine cannot be cured, but attacks can often be made fewer and milder.

Lifestyle steps with the best support

• Regular sleep: same bed and wake times, about 7 to 9 hours
• Regular meals and enough water
• Regular exercise, such as brisk walking or cycling, about 30 minutes most days, started slowly
• Stress management: breathing, relaxation, time off and good boundaries
• Moderate and steady caffeine
• Limit alcohol
• Healthy weight

Know your triggers

Keep a diary of attacks, food, sleep, stress, weather and periods. After a few weeks, patterns often show. Avoid only triggers that clearly matter.

Therapies with some evidence

• Cognitive behavioural therapy and biofeedback
• Relaxation training
• Acupuncture, with modest evidence in some studies
• Supplements such as magnesium or riboflavin, in some trials. Ask your doctor first.

Medicines to prevent attacks

A doctor may suggest daily medicine if attacks are frequent, severe or disabling.

Protect against medication overuse

Use painkillers on no more than 2 to 3 days per week.

Hormones

Women with aura should ask a doctor before using combined contraceptive pills, because of stroke risk.

Key point

Regular habits, a trigger diary and the right preventive plan reduce attacks.

Exercise tip

Start slowly, as sudden hard exercise can itself trigger an attack. Warm up for 5 to 10 minutes first.

Sleep tip

Keep screens away for an hour before bed, keep the room dark and cool, and avoid heavy meals late at night. A fixed routine matters more than the exact number of hours.

Review

Review your plan with the doctor every few months. Keep the diary going, and bring it to each visit so that changes in pattern are clear.