Breaking Free from Migraines: My Natural Journey to Relief & Science-Backed Strategies

Migraines have been a part of my life for as long as I can remember. They first appeared just before puberty, arriving in a familiar pattern. I would start feeling hot, followed by a throbbing headache on one side that left me weak and drained. The only relief was hiding in a dark, quiet room while my parents did everything they could—applying balm, wrapping a chunni (a traditional Indian scarf) around my head for pressure relief, and eventually resorting to painkillers like Combiflam. What I didn’t realize back then was that the nausea and stomach upset that followed weren’t just part of the migraine—they were a reaction to the pain killers.

As I got older, I began recognizing patterns in my migraines. They were always lurking, ready to strike. They often followed periods of extreme productivity when my mind was racing, or after a long day in the sun without enough water. Emotional upheaval, late nights working in front of my laptop, or spending an entire day in a dimly lit conference room staring at a screen—each of these could set off an attack.

Migraines became such a constant in my life that I never left home without painkillers. When I moved to the U.S., I experimented with various options, from Neurofen to ibuprofen. Later, in Singapore, I relied heavily on paracetamol. Pregnancy brought some relief, but postpartum, the migraines returned with a vengeance. I still vividly remember being alone with my newborn son, barely able to open my eyes from the pain. In case you are like me, dependent on pain killers I would highly recommend you take this seriously for multiple reasons. Over time, the negative impact the pain killers started having on my body was highly detrimental Adverse impact of chronic use of pain killers is much higher amongst women versus men with lower overall affect per a set of studies covered in this National Geographic article. In a moment of sheer desperation, I called my parents for help. My husband gently reminded me that trying to do it all alone wasn’t sustainable—something I hadn’t yet learned to accept. (Postpartum struggles are a story for another day.)

Work, too, played a role in the cycle. My global role meant long, erratic hours—prime conditions for migraines to thrive. Later, when I transitioned to a job in the alcohol industry, I went from being a teetotaler to regularly tasting and drinking for work. Late nights, social events, and exposure to alcohol were fuel to the fire. More on impact of poor sleep, stress and alcohol on migraines below.

Back then, I didn’t know what I know now. But that knowledge has changed everything. Today, I’ve been migraine-free for over a year and a half. It wasn’t just about treating migraines anymore—it was about recognizing the deeper health imbalances they signaled. That realization led me down a path of transformation. (And honestly, the late 30s bring a whole new set of health surprises—something I’ll dive into in another post.)

Migraine Symptoms: What It Feels Like & Common Signs

Migraines are not just headaches—they are full-body experiences that can be debilitating. If you’ve ever had one, you know that it’s more than just pain; it’s an overwhelming wave of discomfort that takes over your senses and body. Here’s what you might feel during a migraine attack:

• Throbbing Pain: Usually on one side of the head, sometimes radiating down to the neck.
• Needle-Like Sensations: A sharp, stabbing pain, especially behind the eyes.
• Weakness & Fatigue: A sudden and overwhelming sense of exhaustion, often making it hard to move or focus.
• Sensitivity Overload: Light feels too bright, noise is unbearable, and even mild scents can be overwhelming.
• Digestive Disruptions: Some experience nausea, bloating, or even vomiting.
• Blocked Sinuses: A sensation of nasal congestion or pressure, even without an actual cold.
• Mental Fog: Difficulty thinking clearly, forming sentences, or processing information.

Every migraine feels slightly different, but the common theme is an overpowering loss of control over your body. It’s not just pain—it’s a complete nervous system upheaval. Understanding these sensations helped me decode my triggers and eventually break free from the cycle.

The Science Behind Migraines: What Research Says

What is a Migraine?

Understanding the science behind migraines can be overwhelming, but breaking it down into simple connections helps. Three major players in migraine physiology—CGRP (Calcitonin Gene-Related Peptide), serotonin, and estrogen—are deeply interlinked, especially in women as covered in American Academy of Neurology article. Here’s how they work together to influence migraines:

1. What is CGRP and Why Does It Matter?

CGRP is a neuropeptide (a small protein-like molecule that helps nerve cells communicate). It’s one of the most powerful vasodilators in the human body, meaning it widens blood vessels.

Where is it found? CGRP is released by nerve endings in the brain, particularly from the trigeminal nerve, which is responsible for facial sensations.
What happens during a migraine? The trigeminal nerve becomes overactive and releases CGRP into the meninges (the protective layers covering the brain).
Why does this cause pain? CGRP triggers inflammation and excessive dilation of blood vessels, which puts pressure on surrounding nerves, leading to the throbbing pain characteristic of migraines.

Key takeaway: High CGRP levels = Increased blood vessel dilation and inflammation = Migraine pain

2. The Link Between CGRP and Serotonin

Serotonin is a neurotransmitter that regulates mood, sleep, and pain perception. It plays a crucial role in controlling blood vessel size in the brain.

Normal Function: When serotonin levels are stable, blood vessels remain in a controlled, moderate state of dilation.
During a Migraine:

• Serotonin drops, reducing its ability to keep blood vessels stable.
• This sudden drop allows CGRP to take over, leading to excessive vasodilation and inflammation.

Key takeaway: Serotonin helps regulate blood vessel function, but when it drops, CGRP takes over and causes excessive dilation, leading to migraines.

3. How Estrogen Influences Serotonin and CGRP

Estrogen, the primary female sex hormone, is closely tied to serotonin levels, which in turn affects CGRP. This explains why women are 3 to 4 times more likely to experience migraines than men.

Estrogen supports serotonin production. When estrogen levels are high, serotonin levels are also more stable, reducing migraine risk.
When estrogen drops, serotonin drops too. This allows CGRP to run unchecked, triggering migraines.
This cycle is why women experience menstrual migraines—typically just before their period, during the late luteal phase (days 21-28 of the cycle), when estrogen levels decline.

Key takeaway: Estrogen fluctuations = Serotonin drops = CGRP activation = Migraine trigger

Let’s summarize it in simple steps:

1. Estrogen levels drop (e.g., before your period, during menopause, or with stress).
2. This leads to a drop in serotonin, which normally keeps blood vessels stable.
3. Low serotonin allows CGRP to be released in the brain, triggering vasodilation and inflammation.
4. Inflamed, dilated blood vessels = migraine pain.

This chain reaction explains why women’s migraines often correlate with their menstrual cycle, why stress (which affects serotonin) is a common trigger, and why migraine medications often target CGRP receptors to block the inflammatory response. You can learn more about this at the American Physiology Journal

Link between Ayurveda and Modern Medicine on Migraines

Ayurveda articulated migraines as an imbalance of one of the dosha’s (or an elemental imbalance) as explained in this literature review of Charak Samhita by Ayurveda College.

1. CGRP & Pitta: The Role of Inflammation & Vasodilation

Pitta is the fire and heat principle in the body, governing digestion, metabolism, and circulation. When Pitta is aggravated:

• Heat increases → Just like CGRP, excess Pitta dilates blood vessels.
• Inflammation occurs → Ayurveda sees migraines as “Sira-Shoola” (head pain due to excess heat & blood flow).
• Pain & sensitivity rise → Overactive Pitta makes the body more sensitive to stimuli like light, sound, and smells.

2. Serotonin & Vata: Nervous System & Stress Regulation

Vata is the energy of movement and communication in the body. It controls the nervous system, circulation, and neurotransmitters like serotonin. When Vata is aggravated:

• Mind races → Stress and anxiety increase, just like serotonin depletion.
• Blood vessels constrict unpredictably → Similar to serotonin fluctuations.
• Digestive issues arise → Since serotonin is largely produced in the gut, poor digestion (a Vata problem) lowers serotonin and increases migraine risk.

3. Estrogen & Pitta-Vata: Hormonal Fluctuations & Migraine Triggers

• Pitta governs hormones & metabolism → When estrogen fluctuates, Pitta becomes unstable, leading to inflammation, heat, and headaches.
• Vata controls movement & cycles → Rapid hormone changes disrupt Vata, leading to instability in the nervous system and triggering migraines.
• Why Menstrual Migraines Happen → Ayurveda links migraines during PMS to a combined Pitta-Vata imbalance, where dropping estrogen increases both heat (Pitta) and nervous instability (Vata).

Lifestyle Triggers

You should have already started to understand now how various aspects of lifestyle connect to migraines. A stressful environment leads to high Vata or low serotonin—both of which contribute to high CGRP levels and migraines. Let’s go through a quick list of the top lifestyle-related triggers for migraines:

1. Hormonal Fluctuations in Women – As explained earlier, estrogen drops can trigger migraines by reducing serotonin and increasing CGRP levels.NIH article calls Migraines a predominantly female disorder
2. Poor Sleep & Stress – Sleep deprivation dysregulates melatonin and serotonin, making migraines more likely. Chronic stress further aggravates Vata, leading to nervous system instability and frequent attacks.
3. Alcohol – Especially red wine, which contains histamines and tannins that can dilate blood vessels, triggering migraines. Alcohol also impacts serotonin levels and hydration, making it a strong trigger.
4. Diet & Nutrition – Processed foods, artificial sweeteners, and inflammatory ingredients can contribute to gut dysbiosis, which is linked to increased migraine frequency.

Some other triggers also include Dehydration, Sensory Overload, Sedentary Lifestyle, Caffeine Sensitivity – While some people find caffeine helps with migraines, others experience caffeine-induced headaches due to its effects on blood vessels and withdrawal symptoms, Extreme Weather Changes – Sudden shifts in barometric pressure, high humidity, or extreme temperatures can trigger migraines by affecting blood vessel regulation and fluid balance in the body.

What Finally Worked for Me: 4 Keystone Habits for a Migraine-Free Life

I know this is a lot of information! But when we intuitively understand the science behind migraines, our journey to becoming migraine-free becomes much easier. The real power lies in listening to the intelligence of our mind, body, and environment. My approach wasn’t given to me by a single doctor, practitioner, or expert—it was a personal discovery. Migraines weren’t an isolated issue but a manifestation of an internal imbalance that showed up in multiple ways. At the time, I just wasn’t paying attention. Here’s what finally worked for me:

1. Prioritizing Sleep

The biggest shift I made was fixing my sleep. I now go to bed and wake up at the same time daily—9 PM to 5 AM. According to Ayurveda, an early sleep-wake cycle supports hormonal balance and reduces neurological stress (Charak Samhita). My nighttime routine includes:

• Journaling
• A relaxing foot massage to calm the nervous system

2. Movement as Medicine

Exercise became non-negotiable. I start my day with yoga or Pilates, adjusting intensity based on my cycle. Research shows that regular movement reduces migraine frequency and severity. Other movement habits:

• Stretching every hour during work
• Walking 5K-10K steps daily

3. Mental Well-Being & Emotional Balance

Stress and emotional turbulence were silent migraine triggers. Here’s how I manage:

• Mindfulness & Breathwork: I practice guided breathwork (Art of Living techniques) and meditation, which reduces migraine frequency by 43% per a JAMA study also published in Harvard Medical School journal.
• Cognitive Behavioral Therapy (CBT): Reframing stress and shifting mindset was life-changing. Letting Go of anxiety, and focusing on what is ‘going on right’ was the biggest boost to my happy hormones like dopamine and serotonin. A study published in NIH concluded that CBT had definitive positive impact on reducing migraine frequency and pain levels.
• Life Coaching & Emotional Work: Releasing old traumas and practicing quicker forgiveness helped me feel content, happier and escape those emotional low points that would contribute to the trigger. And, frankly fretting about the worst moments in your life is so not worth it.

4. Nutrition & Self-Care Rituals

• Clean Eating: I avoid inflammatory foods and prioritize whole, home-cooked meals.
• Eliminating Caffeine & Alcohol: Both were major triggers for me.
• Spices that helped:
  • Curcumin + Black Pepper → Reduces inflammation
  • Cinnamon → Balances blood sugar
  • Seed Cycling → Supports hormonal balance
• Supplements: I take Ashwagandha, Shatavari (for hormonal balance), magnesium, and fish oil—but always under expert consultation.
• Self-Care Rituals:
  • Abhyanga (Self-Massage): A quick morning oil massage eases muscle tension and calms the nervous system.

Final Thoughts: You deserve to be migraine free

Take a deep breath and complete this sentence: ‘I do not want to suffer from migraines, so I am willing to __________.’

I know you may be suffering and this may feel like a lot. But I also hope that reading this gives you clarity. I hope that this gives you a sense of ‘OK- An huh- I get it’. And then you create the environment for one shift – any one shift for a week and then add on.

I genuinely believe that migraines often affect people who are deep thinkers, intuitive, sensitive, and highly caring. That’s not to say others don’t experience them, but if this resonates, I want you to know: I see you. I understand you.And the other side—life without migraines—feels incredible.

Migraines once ruled my life, but I broke free. Not with a single magic cure—but with consistent, mindful changes that brought my body back into balance. If you’re struggling, know this: you don’t have to live with migraines forever. One change at a time, one step at a time—you can heal. And I’ll be cheering for you every step of the way.

If you found this article helpful, share it with someone who struggles with migraines!

References

1. Russo, M.“CGRP and Migraine Pathophysiology,” MDPI Biomolecules, 2024. Available at: https://www.mdpi.com/2218-273X/14/2/163
2. American Neurology Journal.“Migraine and Hormonal Fluctuations,” org, 2023. Available at: https://www.neurology.org/doi/10.1212/WNL.0000000000207273
3. Verywell Health.“Causes of Migraine Symptoms in Females,” com, 2023. Available at: https://www.verywellhealth.com/causes-of-migraine-symptoms-in-females-8784414
4. The Ayurvedic Clinic.“Living Headache-Free: 5 Ayurvedic Approaches To Migraine Relief,” com, 2023. Available at: https://theayurvedicclinic.com/living-headache-free-5-ayurvedic-approaches-to-migraine-relief
5. Harvard Medical School.“Mindfulness-Based Therapy for Migraine Relief,” edu, 2023. Available at: https://www.health.harvard.edu/mindfulness-migraine
6. Mayo Clinic.“Exercise and Migraine Prevention,” org, 2023. Available at: https://www.mayoclinic.org/diseases-conditions/migraine-headache/in-depth/migraines-and-exercise/art-20046792
7. National Institutes of Health (NIH).“The Role of Serotonin in Migraine Pathophysiology,” gov, 2023. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7151262/
8. American Headache Society.“Nutritional and Lifestyle Changes for Migraine Prevention,” com, 2023. Available at: https://headaches.org/2023/07/11/nutritional-lifestyle-changes-migraine-prevention/
9. Cleveland Clinic.“Hormonal Changes and Migraine: What’s the Link?” org, 2023. Available at: https://my.clevelandclinic.org/health/diseases/9639-migraine-headaches/hormones
10. International Journal of Yoga Therapy.“Yoga and Nasal Cleansing for Migraine Relief,” org, 2023. Available at: https://www.iayt.org/migraine-yoga-nasal-cleansing/