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11 Must-Haves If You Suffer From Migraines

Written by
Brooke McKelvey
Team Nutrisense
Reviewed by
Katie Kissane
MS, RD
a person sitting on a sofa with their eyes closed

Are you one of the 39 million Americans who suffer from migraine headaches? If so, you know how debilitating they can be. And like many migraine sufferers, you may be looking for ways to help manage your symptoms. After all, when it comes to migraines, you know that anything that can help lessen the pain is a godsend. Migraine sufferers have turned to all sorts of gadgets and devices in an effort to find relief, and several have found success. So, whether you’re looking for a device to provide targeted therapy or just want some relief from the head pain, we’ve got you covered. Read on to learn more about the latest must-haves for your migraine survival kit! 

1) Blue Light Blocking Glasses

a person laying in bed looking at a laptop

If you spend a lot of time on your computer, you know that screen time can sometimes be the enemy, especially if you suffer from light sensitivity. It can be challenging to balance this in a modern environment where computers play a key role in our everyday lives. It might feel like you have to call in sick to help avoid screen time at work when you feel a migraine coming on, but there may be another solution. 

While blue-light blocking glasses aren’t a cure, and they don’t help everyone with migraine headaches, they may be able to help take the edge off when you can’t avoid screens. And even if you don’t have migraines, the blue-tinted spectacles are an excellent way to prevent eye strain! If you’ve never tried them before, start with this affordable six-pack. They’re also pretty stylish! 

2) An Acupressure Mat and Pillow

a person laying down on an acupressure mat

Acupressure points offer relief for many people who suffer from migraines. Multiple points all over the body may provide relief. This acupressure set is a great item to have with you, thanks to the spikes running down the pillow and mat to connect with every point on your body that could provide you with relief. 

If you’re pregnant, have heart problems, or have heart disease, you should avoid acupressure until you consult your doctor. Also, wait to use acupressure tools for 20 to 30 minutes after exercising, eating a large meal, or taking a hot bath or shower.

3) A Jade Face Roller

a face roller

According to the Mayo Clinic, a good way to numb pain from migraines is by using ice packs. Using a face roller like this jade one that you can freeze allows you to pair the effects of ice with the soothing effects of massage across your face and down your neck. If you live with someone, ask them to help roll the device over your shoulder or back—it feels fantastic! These jade rollers freeze quickly and stay cold for quite a while. 

4) A Neck and Shoulder Relaxer

a person sitting in an armchair using a neck and shoulder relaxer

This neck and shoulder relaxer was invented in the United States in the 1980s to treat migraine symptoms. It mimics a massage therapist’s method of holding your neck and head to provide some relief from the pain. While there’s not yet extensive research on the effects of massage on migraines, it has been shown to help reduce the frequency that patients experience headaches. This device is excellent for you if you suffer from tension-produced migraines. It cradles your neck, relieving tension along your cervical spine, and is extremely easy to use.

5) A Subscription to Headspace

a person meditating and a phone screen showing the Headspace app

While many treatments promise to help relieve the pain from migraines, including medication and surgery, some people may prefer to try a more natural approach. Researchers have been looking at whether meditation might be a good treatment for migraines. And studies show that meditation can help reduce the number of migraines someone experiences and also helps to lessen the severity of those migraines. 

So, meditation may be a pretty effective treatment for migraines and can be used alone or with other methods. All good reasons to try this app! Headspace is “designed to be your mind’s best friend.” This app is a fantastic way to integrate meditation and mindfulness into your daily life. Using a tool like Headspace can help you find calm and may help prevent migraines from hitting you as often. 

6) Essential Oils

a few bottles of essential oils

If you’re looking for a natural alternative to medication, you may want to consider using essential oils. There is a lot of controversy around essential oils and medicine. Still, studies show that lavender and peppermint oils can help relieve migraine symptoms. You can apply essential oils to your temples and wrists or put them in an aromatherapy diffuser to fill the room with their scent. If you’re looking for an alternative or complementary approach to treating your migraines, give these oils from doTERRA a try!

7) A Self-Massager

a person laying down on the floor using a self-massage device

If acupressure points work to relieve or prevent your migraines or if you want a deep tissue massage to relieve your headache, consider the Tension Releazzzer. Developed by a chiropractor in Salt Lake City, Utah, this mimics a deep tissue massage on the back of your neck. It is similar to the Neck and Shoulder Relaxer listed above but a little more intense. 

8) A Roll-On Pain Reliever 

a person having a headache

If you’re on the go a lot, migraines can be debilitating. You won’t have access to methods like ice packs, a dark room, quiet space, and other tools you might be able to use in your home or office environment. The MigraSoothe roll-on is the perfect on-the-go tool to keep in your purse or pocket, just in case. It utilizes peppermint and lavender essential oils to relieve your headaches or prevent them if you feel tension creeping in. Uncap it and apply it to your temples, neck, or wrists. It is a subtle, easy-to-use way to get a little pain relief.

9) A Yoga Set

a person doing yoga

Stretching and meditation are great ways to help prevent migraines and cope with migraine symptoms. Keeping stress in check may also help prevent migraines! Having a nice yoga mat and accessories can help you jumpstart a practice that may help you handle stress and relieve migraine symptoms when they arrive. We love this seven-piece yoga set for beginners. 

10) A Wearable Acupressure Tool

a person holding a cup wearing an acupressure device  between their pointer finger and their thumb

If you have a migraine, you’ve probably used the acupressure point between your pointer finger and your thumb to relieve the pain momentarily. This wearable tool can be stowed easily in your purse or your pockets, so you can use it whenever you feel a migraine coming on while you’re out and about. 

11) A Continuous Glucose Monitor

a person doing yoga with a CGM and in the left corner of the picture is a phone screen showing the Nutrisense app

A continuous glucose monitor is an excellent way to help manage your symptoms and track your triggers. Continuous glucose monitors (CGMs) can help give you real-time insights into how your body responds to different foods, meal sequencing, and lifestyle changes. 

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