If you’re one of the 39 million Americans who suffer from migraines, you know how debilitating they can be. These severe headaches are often accompanied by nausea, dizziness, vomiting, and sensitivity to light and sound. They can make it impossible to concentrate, work, or even care for your family.

While there is no known cure for migraines, several treatment options are available to help lessen the frequency and severity of attacks. But wouldn’t it be better if you could prevent them before they start?

These excruciating headaches can be triggered by various factors, including stress, weather changes, bright lights, loud noises, and certain foods and drinks. Genetics also plays a role. Read on for seven proven tips to help you prevent migraines before they start.

Signs and symptoms of a migraine

While migraines vary in intensity and duration, they all share certain common features. A migraine has four distinct phases : prodromal, aura, attack, and postdrome. However, not everyone experiences all four phases.

• The prodromal phase, also known as the warning phase, can occur up to a day before the migraine attack. During this phase, you may notice changes in your mood or energy level, experience extreme fatigue, crave certain foods, or have trouble concentrating.
• The aura phase is characterized by neurological symptoms that usually last less than an hour. Since it’s rarer, the aura may not be experienced by everyone with migraines. Symptoms include vision changes, such as flashing lights or blind spots, pins and needles in your extremities, numbness, and difficulty speaking. Aura is a rarer phase, as only 20% of people experience it.
• The attack phase is when the actual headache occurs. This can last anywhere from four to 72 hours and is often accompanied by nausea, vomiting, and sensitivity to light and sound.
• The postdrome phase, also known as the recovery phase, occurs after the headache has subsided. During this phase, you may feel exhausted, confused, or disoriented. You may also have trouble concentrating and experience dizziness.

Some common, tell-tale signs of a migraine include:

• Throbbing or pulsing pain, usually on one side of the head
• Sensitivity to light, sound, and sometimes smell
• Nausea and vomiting
• Dizziness, lightheadedness, or vertigo
• Tingling or numbness in the extremities
• Difficulty concentrating
• Pain worsens with physical activity

If you experience any of these symptoms, it’s important to see a doctor to rule out other conditions and develop a treatment plan.

Top ways to prevent migraines before they happen

The pounding pain, nauseating dizziness, and sensitivity to light and sound make migraines a terribly debilitating condition. And with its causes unclear and no cure available, preventing migraines before they start is essential for those who suffer from them. Here are seven proven ways to help you prevent migraines:

1. Know your migraine triggers

One of the best and most effective ways to prevent migraines is to identify and avoid your triggers. While triggers are different for everyone, some of the most common include the following:

• Stress
• Weather changes
• Hormonal fluctuations during menstruation, pregnancy, and menopause
• Skipping meals and hunger
• Concussions and traumatic brain injuries
• Alcohol
• Sensory overload, including bright light, strong smells, and loud noises

When you’re aware of your triggers, taking steps to prevent them becomes more manageable. Keep a migraine journal to track your symptoms and possible triggers. This can help you and your doctor identify patterns and develop a prevention plan.

2. Get enough quality sleep

You need 7–9 hours of sleep each night to function at your best. But if you’re not getting enough shut-eye or the quality of your sleep is poor, it can trigger migraines. The pounding pain of migraines will keep you up at night and can cause you to wake up feeling exhausted. This, in turn, will make your migraines worse.

To get quality sleep, establish a regular sleep schedule, avoid caffeine and alcohol before bed, create a calm and comfortable sleep environment, and wind down with relaxation techniques such as reading or meditation. Additionally, minimize distractions in your bedroom by keeping screens out of sight and establishing a “no-work” rule in the hours leading up to sleep.

3. Eat a healthy diet

Consuming a lot of processed meats, artificial sweeteners, aged cheeses, alcohol, and caffeine can trigger migraines. Instead, eat a healthy diet rich in fruits, vegetables, whole grains, healthy fats, and lean protein to help prevent migraines.

Staying hydrated is also vital for migraine prevention. Drink eight glasses of water daily and avoid dehydration by sipping water throughout the day, especially in hot weather. Avoid dehydrating beverages such as coffee, tea, and alcohol.

4. Exercise regularly

Exercise is a great way to relieve stress, improve sleep, and boost your overall mood and energy levels. It can also help prevent migraines by promoting blood flow and enhancing brain function.

Exercise at least 30 minutes daily by doing moderate-intensity activities such as walking, biking, or swimming. If you’re new to exercise, start slowly and gradually increase your activity level.

As your fitness improves, add in higher-intensity activities such as running, HIIT workouts, or weightlifting a few times per week. Take breaks as needed to avoid overtraining and injury.

5. Manage stress

Chronic stress can trigger migraines by raising levels of the stress hormone cortisol. High cortisol levels cause brain activity and blood flow changes, leading to migraines.

Establish a regular relaxation routine, including exercise, yoga, meditation, and deep breathing, to prevent stress-induced migraines. You can also try journaling, aromatherapy, or listening to relaxing music. Most importantly, try to minimize stressors by identifying and avoiding triggers, setting boundaries, and delegating or eliminating tasks when possible.

6. Avoid bright lights and noisy environments

Bright lights and noisy environments are one of the most common migraine triggers. The bright light interferes with the brain’s natural sleep-wake cycle, while the noise can cause stress and anxiety .

To avoid these triggers, wear sunglasses or a hat when outdoors, use low-wattage light bulbs at home, and take breaks from screens. When in noisy environments, wear earplugs or noise-canceling headphones.

7. Take supplements

Certain supplements, such as magnesium, have been found to be an effective migraine prevention strategy. Magnesium has a Level B rating, meaning good scientific evidence supports its use.

Other supplements such as vitamin B2, coenzyme Q10, melatonin, and vitamin D have also been studied for their migraine-preventing effects. Consult your doctor before taking any supplements, as they can interact with medications.

These 7 tips may not cover every potential solution to prevent migraines, nor may they all work for everyone. But they are an excellent place to start to determine which may work best for you.

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