My
Essentials

A stretchable, form-fitting gel cap that wraps the head and eyes for hot or cold therapy — no Velcro, no hard ice, and no repositioning.

Full-head, no-slip coverage is something patients consistently prefer over partial ice packs during an attack. Doubles as a hot compress for tension and sinus pain.

A compact support pillow for targeted neck and upper back comfort.

Neck tension is a common contributor to headache. I mention this frequently for cervicogenic headache.

A cooling roll-on with magnesium, peppermint, and eucalyptus for soothing comfort during headache.

Topical peppermint has some supportive data for tension headache. Easy to keep on hand.

A topical cooling roll-on commonly used as a non-prescription comfort option during migraine episodes.

A non-prescription option frequently asked about. Not a substitute for treatment.

A soft, adjustable heating pad for neck and shoulder warmth and comfort during rest.

Useful for muscle tension and neck-related headache. Heat vs cold is patient preference — both can help.

A dedicated journal for logging headache patterns, triggers, and daily notes.

Tracking is one of the most useful things anyone managing migraine can do. I recommend it consistently.

A full-body wraparound mat with 2,632 LEDs delivering 660nm red and 850nm near-infrared light, with a zip-apart design that splits into two independent mats.

The most immersive option on this list — full-body coverage rather than a single panel or mask.

FDA-cleared red light therapy helmet using low-level laser light to support hair growth in men and women.

Photobiomodulation applied to scalp hair follicles — one of the more studied applications of red light therapy with published clinical data.

A narrow-band green light lamp for individuals who experience light sensitivity.

An area of active research that I find interesting. I have one at home — not a proven treatment.

A high-powered LED panel delivering red and near-infrared light to support cellular health and recovery.

Photobiomodulation is an area of growing interest. Evidence is preliminary for most applications.

A wearable LED mask to support skin health and promote overall recovery.

Convenient for daily use. Evidence is most established for skin applications.

Blue light filtering lenses for extended screen exposure, particularly with light sensitivity.

Evidence for blue light glasses is mixed for migraine specifically, but many find them useful for prolonged screen time.

Rose-tinted FL-41 lenses filtering specific light wavelengths associated with visual discomfort.

FL-41 lenses have the strongest evidence base for migraine-related photophobia. These are what I point to first.

A wraparound FL-41 tinted frame for broader coverage in fluorescent or bright indoor lighting.

Better peripheral coverage for those particularly sensitive to overhead fluorescent lighting.

Peppermint mints with natural caffeine, L-theanine, and B vitamins for steady focus and mental clarity.

The caffeine + L-theanine combination has reasonable data for sustained focus without the jitteriness of coffee alone.

Chelated magnesium bisglycinate powder with Albion TRAACS for high absorption. 60 servings, gentle on stomach, non-GMO.

Magnesium glycinate is one of the forms I discuss most — it has data supporting sleep, muscle function, and is commonly used in migraine prevention protocols. This form is well-absorbed and easy on the gut.

Adjustable dumbbell set with 10 weight options from 2.5 to 25 lbs per hand. Quick-lock mechanism, anti-slip handle, compact storage tray.

Resistance training supports brain health through multiple pathways — including BDNF release, vascular health, and sleep quality. A versatile home set removes the barrier of getting to a gym.