Migraine Smoothies

10 Great Smoothies for Headaches and Migraine Relief

If you’re one of millions of people who suffer from migraines and are looking for headache relief, smoothies are one way that you can treat your pain and prevent migraines from being a daily occurrence. Using natural ingredients in migraine smoothies you can ease the discomfort and pain and get back to living.

Here’s an in-depth look at migraine headaches, including what triggers them and how you can treat them naturally, followed by 10 delicious headache smoothies recipes to cure your migraine.

What is a Migraine?

Women MigraineMany of us have a headache now and then. But if you suffer from migraines, you know that they’re much more than just a headache. Migraine attacks can last for hours and for some people even several days. The pain can be so intense that it interferes with normal daily activity. 

Typically occurring only on one side of the head, migraines come with other physical symptoms that often make it impossible for you to function. These symptoms can include:

  • Pulsing or throbbing pain
  • Flashes of light
  • Sensitivity to light and sound
  • Nausea and vomiting

What Can Trigger Migraines?

Even though the cause of migraines isn’t fully understood, research indicates that for some people migraines may be triggered by certain conditions and foods. Are your headaches triggered by one of the following?

  • Stress at home or at work.
  • Alcohol and caffeine, especially wine. 
  • Hormonal changes, such as fluctuations in estrogen levels in women.
  • Sleep disturbances, including insomnia, not getting enough sleep, or sleeping too much.
  • Jet lag.
  • Medications, including oral contraceptives
  • Sensory stimuli, including loud noises, bright lights, and strong smells such as perfume and second-hand smoke.
  • Weather changes, such as a drop in barometric pressure.
  • Food additives, such as MSG and aspartame.

As well as the above conditions that trigger a headache, your migraine may be caused by some of the foods you eat. Limiting or restricting some of these foods may decrease the intensity or frequency of your migraines:

  • Dairy products
  • Eggs
  • Aged cheeses
  • Citrus foods
  • Tomatoes
  • Onions
  • Wheat
  • Nuts
  • Chocolate

While avoiding your triggers and treating with medication can ease the pain and lessen the duration of your headaches, there are other alternatives. 

Experts say that lifestyle changes, diet and nutrition, and natural self-help remedies can also help to treat and prevent migraine headaches. 

Natural Methods for Treating a Headache

Meditation for Migraine ReliefThere are many different medications that can be used to treat migraines. But for many of us, turning to natural and holistic ways to treat our headaches can be beneficial.

1. Stress management 

Are you feeling stressed at work or at home? Stress can trigger headaches so it’s imperative that you find ways to manage your stress each day. It can be as simple as taking a 20-minute walk, relaxing in a warm bath, or taking a 30-minute break to get lost in a good book.

2. Stay hydrated 

Sometimes you forget to drink enough water, which can trigger a migraine. It’s important to stay hydrated throughout the day with water or drink one of our migraine relief smoothies to replenish fluids. 

3. Get enough sleep

There can’t be enough said about the restorative properties of getting enough good sleep. Establish good bedtime routines that prepare your body and mind for sleep. And then be sure you’re getting an adequate amount of sleep – 7 to 8 hours is recommended for most of us to feel rested and to reduce stress.

4. Yoga and meditation

Yoga is ideal for improving blood flow throughout your body and easing some of the tension that you’re feeling in your muscles. Add a little meditation at the end of your yoga practice to refocus and reduce any remaining stress that you may be feeling.

5. Lavender

Try putting lavender essential oil into your diffuser. Lavender is commonly used as a natural remedy to treat anxiety, stress, and headaches. It’s also used for its calming effect and may reduce the intensity of your headaches. 

6. B-Vitamins 

Consider taking a daily B-complex vitamin. Vitamin B, particularly B2, can help to reduce the frequency of migraine headaches. The theory behind this is that migraines put a lot of stress on brain nerve cells – B vitamins may help to boost the production of energy in these nerve cells. 

7. Magnesium 

During a migraine attack, research shows that magnesium levels in the brain may be low. Taking a daily magnesium supplement may help prevent your migraines. 

Best Foods for Naturally Curing Headaches

Just like certain foods can trigger a migraine, there are some foods that ease the symptoms and frequency of these debilitating headaches. Add some of the following foods to your diet, boosting your nutritional health:

  • Salmon – Rich in omega 3 fatty acids, salmon is also high in minerals that help to reduce inflammation. Since inflammation in the head often occurs during a migraine attack, eating salmon one to two times per week may ease the frequency of your headaches. Other foods high in omega 3 include walnuts, olives, and soybeans.
  • Quinoa – Rich in nutrients and balanced with protein and carbs, quinoa is easy on your gastrointestinal tract. This can help when you feel the onset of a migraine or are in the middle of an attack, easing symptoms of nausea.
  • Carrots and sweet potatoes – Both carrots and sweet potatoes are high in beta-carotene, an antioxidant that may help to treat migraines. As well, sweet potatoes are rich with other nutrients including vitamin C, potassium, niacin, and B vitamins.
  • Green vegetables – Green vegetables rich in magnesium, such as broccoli and kale, are ideal to add to your diet when you’re eating right to prevent migraines. Eat them steamed, in salads, or in recipes for a migraine smoothie.
  • Pumpkin seeds – Also high in magnesium, pumpkin seeds are easy to add to your diet. Just grab a handful to take as a snack or add to salads.
  • Chia seeds – Rich in omega-3’s, chia seeds are another easy addition to your daily diet. Stir chia seeds into yogurt, sprinkle over oatmeal, or add to a morning migraine shake to start your day off with a high-nutrition and migraine prevention breakfast.

Best Migraine Smoothie Ingredients 

Best Migraine Smoothie IngredientsAlthough it can be difficult to stop a migraine headache once it’s started, drinking one of our migraine smoothies a few times a week may help to prevent headaches and ease their severity. Our recipes are filled with ingredients that are high in nutrients that are known to be beneficial for migraines, like these foods that go well in any migraine shake:

  • Avocadoes – Considered a superfood, avocadoes are high in magnesium, potassium, B vitamins, and healthy fats that support the brain. Using avocado to your migraine shake adds a creaminess to the smoothie.
  • Bananas – High in magnesium and potassium, bananas can have a relaxing and calming effect. And they add a natural sweetness to any smoothie.
  • Cucumber – Almost 95% water, cucumber is ideal for quickly hydrating the body – and it’s easy to use in smoothies.  
  • Ginger – Ginger may be able to increase serotonin levels in the brain, a chemical that has been linked to migraines when levels are low.
  • Leafy greens – High in magnesium and other nutrients, greens in your smoothie are a great way to optimize your nutrition for the day.
  • Lemon juice – If citrus isn’t one of your triggers, lemon juice can help soothe a headache.
  • Pineapple – Pineapple contains enzyme bromelain, an enzyme that has been used for years for pain relief. 
  • Watermelon – Slipping watermelon into migraine smoothies is a good way to give your body a healthy boost of hydration. Watermelon is also a good source of magnesium and potassium.

10 Smoothie Recipes For Migraines and Headache

Our 10 smoothie recipes are filled with ingredients that may help prevent migraines and ease the symptoms. Each migraine shake is packed with the nutrients your body needs to stay healthy, reducing the effect that migraines have on your life.

1. Kale Smoothie for Migraine

Migraine Green SmoothieAfter drinking this green smoothie, headache relief may be just moments away. Filled with healthy ingredients, this kale smoothie for migraine is a great way to start the day, preventing dehydration and putting off a migraine before it starts.

What You’ll Need

  • 3 kale leaves
  • 1/3 cup spinach leaves
  • ½ cucumber (optional to substitute with broccoli)
  • ½ stalk celery
  • ½ cup green apples
  • 1 kiwi
  • 1 teaspoon chia seeds
  • ½ inch ginger root
  • 1 teaspoon honey
  • 1 cup almond, coconut, or low-fat milk
  • 1 cup ice

How to Prepare

Put all ingredients together into a blender, except for ice, and blend until smooth, about two minutes. Add ice and blend until the ice is crushed. Blend for another minute for a smoother drink. If you want a creamier smoothie, add two to three tablespoons of unsweetened yogurt. If you’d like a bit more sweetness, add a half banana or use two tablespoons of agave nectar. This recipe is for 3 to 4 servings. 

2. Minty Watermelon Migraine Relief Smoothie Recipe

Watermelon Spinach Headache Relief SmoothieThis smoothie has everything you need for headache relief – watermelon to help hydrate your body and provide a healthy dose of magnesium. And peppermint, which can improve blood flow to the brain.

What You’ll Need

  • ¼ cup unsweetened almond milk
  • 1 cup frozen watermelon chunks
  • 1 cup packed spinach
  • ¼ teaspoon peppermint extract
  • Ice

How to Prepare

Place almond milk into the blender. Then add the remaining ingredients, including ice, and blend until smooth. Serve immediately. This recipe is for 1 serving. 

3. Hydrating Cucumber Smoothie Recipe

Green Smoothie for Migraine ReliefThis headache smoothie has several of the ingredients from our “Best Migraine Smoothie Ingredients” list – cucumber, a fresh green vegetable, ginger, and lemon. If you’re citrus intolerant, swap out the lime and lemon juice with some apple juice.

What You’ll Need

  • 2 medium cucumbers
  • 2 cups spinach
  • 1 stalk celery
  • ½ cup chopped parsley
  • ½ inch ginger root
  • 2 apples, cored, any variety
  • Juice from 1 lime
  • Juice from 1 lemon
  • 4 ounces coconut water

How to Prepare

Place all ingredients into the blender. Blend for about one minute. Check texture. If too thick, add a half banana or more coconut water. Blend again. For a sweeter smoothie, add 1 tablespoon of raw honey or agave nectar. This recipe will serve 4; half the recipe if only preparing 2 servings.

4. Cherry Mango Headache Smoothie Recipe

Cherry Migraine SmoothieWhen it’s hot out and you feel a migraine coming on, make this migraine smoothie that will not only soothe your oncoming headache, it’s also delicious and refreshing. Cherries are high in antioxidants, so they can help reduce the inflammation that can precede a migraine.

What You’ll Need

  • ½ cup frozen cherries
  • ½ cup frozen mangoes
  • ½ cup almond or cashew milk
  • 1 tablespoon lime juice (omit if a migraine trigger)
  • 1 teaspoon chia seeds
  • 1 inch ginger root
  • Handful of basil leaves
  • Water or coconut water, added to desired consistency

How to Prepare

Place all of the ingredients in the blender, starting out with only 1 to 2 tablespoons of water. Blend until smooth. Add more water if too thick. Optional is to add maple syrup or honey to taste if the smoothie isn’t sweet enough for you. This recipe is for 1 serving.

5. Strawberry Kiwi Headache Smoothie Recipe

Strawberry Migraine SmoothieSometimes you need a comforting and delicious smoothie to take away the pain and make you feel better. This smoothie is good for pain relief and, made with chia seeds, it contains a good dose of omega-3. 

What You’ll Need

  • 1 cup frozen strawberries
  • 2 kiwis, peeled and chopped
  • ¾ cup unsweetened almond milk or low-fat milk
  • 1 teaspoon ground ginger
  • 1 tablespoon chia seeds
  • 4 to 5 ice cubes

How to Prepare

Put all ingredients into the blender. Blend for two minutes until light and frothy. Add more almond milk for a smoother drink.  This recipe is for 1 serving.

6. Ultimate Headache Relief Smoothie Recipe

Avocado Migrain SmoothieAdding fruit to smoothies is a great way to satisfy your sweet tooth while at the same time providing your body with anti-inflammatory ingredients. The addition of avocado to this smoothie makes it nice and creamy while helping to bring you the ultimate in headache relief.

What You’ll Need

  • ½ cup coconut water
  • 1 ¼ cups strawberries
  • Handful of spinach
  • ½ avocado
  • 1 teaspoon chia seeds or flax seeds
  • 2 to 3 ice cubes

How to Prepare

Place all the ingredients into the blender. Blend for two minutes until smooth. Add a half a frozen banana for a bit more sweetness and for some added magnesium. This recipe is for 1 serving.

7. Anti Headache Smoothie

Anti Headache SmoothieSometimes headaches can be triggered by skipping a meal. Try this anti headache smoothie the next time you’re in a rush and tempted to miss a meal. Good anytime of the day, the smoothie is full of migraine-busting ingredients.

What You’ll Need

  • 1 cup unsweetened coconut milk or almond milk
  • ½ cup water
  • ½ cup blueberries
  • ¼ cup pineapple
  • 3 kale leaves, chopped
  • Lemon juice, to taste
  • 1 teaspoon chopped ginger root

How to Prepare

Blend all ingredients for two minutes. Add one banana for a thicker smoothie. Serve over crushed ice. This recipe is for 2 servings.

8. Avocado Spinach Headache Smoothie Recipe

Avocado Spinach Headache SmoothiePacked with migraine fighting ingredients, this smoothie is perfect first thing in the morning or on those days when you feel a headache is coming on. Substitute the spinach with kale and add a half banana for a slightly different flavor.

What You’ll Need

  • 1 cup coconut water or unsweetened almond milk
  • 1 avocado
  • Handful spinach leaves
  • 1 teaspoon grated ginger root
  • 1 teaspoon lemon juice
  • 1 cup frozen pineapple (if citrus is a migraine trigger, substitute with frozen blueberries or blackberries)

How to Prepare

Combine all ingredients in the blender and blend until smooth, about two minutes. Add more coconut water if too thick. You can use agave nectar or raw honey to sweeten if desired. This recipe is for 2 servings. 

9. Blueberry Banana Oatmeal Smoothie Recipe

Blueberry Smoothie for Migraine ReliefYou know you need to eat right to keep those migraines away, but sometimes life just gets busy. Easy to make and high in nutrition, consider this migraine smoothie on those days you’re in a rush.

What You’ll Need

  • ½ cup blueberries, fresh or frozen
  • ½ banana
  • ¼ cup quick oats
  • 1/3 cup low-fat yogurt or milk
  • ½ cup coconut water
  • 1 tablespoon chia seeds
  • 1 teaspoon cinnamon
  • Pinch of nutmeg
  • 2 to 3 ice cubes 

How to Prepare

Put all the ingredients into the blender. Puree until smooth, about two minutes. Blend another minute longer for a smoother consistency.  This recipe is for 1 serving.

10. Tropical Smoothie Recipe for Migraine Relief

Tropical Headache SmoothieHigh in antioxidants, digestive enzymes, and fibers, this migraine smoothie will relieve the pain of a headache and leave you feeling energized. 

What You’ll Need

  • 1 banana
  • 3 pineapple rounds
  • 1 cup mango, frozen
  • 3 tablespoons quick oats
  • 1 cup coconut water

How to Prepare

Place all ingredients into the blender. Blend for two minutes until light and frothy. Add a half cup of chopped strawberries for a fruitier flavor. Serve over crushed ice. This recipe will serve 1. 

These migraine smoothie recipes are ideal for helping to prevent migraines as well as helping to bring pain relief when you have a headache. The ingredients in each smoothie are rich in nutrients that can help to combat migraines, providing vitamins, minerals, and other nutrition to boost your health. We hope you enjoy these smoothies and stay migraine-free.

Vibrant Happy Healthy

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