Migraines: 10 Solutions Against Home Pollutants

⚠️ Disclaimer: This article is for informational purposes only and does not replace professional medical advice. The information presented is based on scientific studies but each situation is unique. Always consult a healthcare professional before changing your habits or using natural remedies, especially if you are pregnant, breastfeeding, on medication, or have a chronic condition.

Introduction: When my house became my worst enemy

15 years of migraines. I had identified everything: chocolate, red wine, stress, periods, lack of sleep, changes in the weather…

But there was a trigger I never suspected: my own house.

The trigger? A weekend with a minimalist friend. Almost empty house, non-existent cleaning products, no scented candle, no essential oil diffuser.

Two days without migraine. While I was in the middle of a risky period (mid-cycle, professional stress, changing weather).

I returned home on Sunday evening. Monday morning, I woke up with a splitting migraine.

I started to investigate. And I discovered a world that I didn’t know: VOCs (Volatile Organic Compounds), these invisible chemical substances that our household products release into the air… and which are major triggers of migraines.

In 8 months of cleaning up my house, my migraines went from 12 per month to 3-4. Same frequency of cycles, same stress, same weather. The only change: my domestic environment.

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The scientific link between pollutants and migraines

Why migraine sufferers are hypersensitive

The migraine brain is hyperexcitable. It overreacts to stimuli that other brains ignore. This is true for light, noise… but also for odors and chemical substances.

VOCs directly activate pain pathways by:

Irritating the trigeminal nerve (the migraine nerve)

Triggering neurological inflammation

Disrupting serotonin (well-being neurotransmitter)

What the studies say

A meta-analysis published in Headache Journal (2020) compiled 45 studies on environmental migraine triggers. Conclusions:

| Substance | % of migraine sufferers reporting a link | Mechanism |

“Fragrances and VOCs are the most underestimated environmental migraine triggers. One in two patients could significantly reduce their attacks by cleaning up their home environment. » – Dr Anne MacGregor, neurologist specializing in migraines

The worst culprits in your house

1. Multi-surface sprays: VOC + perfume = double penalty
2. Room air fresheners: Phthalates + synthetic fragrances
3. Scented laundry detergents: Residue on clothes = permanent exposure
4. Scented candles: Soot + perfumes + formaldehyde
5. Window cleaner: Ammonia = powerful irritant
6. Bleach: Chlorine gas

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The 10 natural solutions for an anti-migraine home

1. Eliminate ALL synthetic fragrances

This is THE top priority. Fragrances are the #1 trigger for 70-95% of migraine sufferers.

What to ban:

Air fresheners (Febreze, electric diffusers, sprays)

Scented candles (even “natural”)

Scented laundry detergents and softeners

“Fresh scent” household products

Incense and paper from Armenia

The rule: If it smells of something (other than the product itself), it’s suspicious.

Alternative: A clean house smells… nothing. Ventilation is enough to eliminate odors.

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2. Switch to cleaning without products

The principle: Fewer products = fewer VOCs = fewer migraines.

The microfiber revolution: High-performance microfibers clean effectively with water alone. Zero product = zero chemical emissions.

My choice: The H2O at Home microfibers. In 3 years of use, they have literally divided my migraines by 3. This is the change that has had the most impact.

How it works: Microscopic fibers mechanically capture dirt and bacteria, without the need for chemical detergents.

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3. Ventilate strategically

The importance: Ventilation dilutes accumulated VOCs. Without ventilation, your house becomes a slow gas chamber.

Anti-migraine protocol:

15-20 minutes morning and evening (non-negotiable minimum)

During cleaning (evacuates raised particles)

After using any product (even natural)

Create a draft if possible

Migraine Tip: Ventilate BEFORE sensitive hours. If you often have migraines in the afternoon, get plenty of air in the morning.

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4. Choose a truly neutral detergent

The problem: Scented detergent residue remains on your clothes. You are exposed to synthetic perfumes 24 hours a day.

What to look for:

« Fragrance-free » statement AND short list of ingredients

Ecocert or Nature & Progrès labels

No mention of “hypoallergenic” alone (not regulated)

My protocol:

Organic laundry detergent without perfume

White vinegar as a softener

Double rinse (removes residue)

Test: If your laundry “smells good” after washing, it means there are perfumes. Clean laundry should smell… nothing.

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5. Create refuge areas

The concept: Have at least one 100% pollutant-free room where you can take refuge in the event of a crisis or increased sensitivity.

The ideal bedroom:

Zero room fragrance

Washed bedding without perfume

Surfaces cleaned with water + microfiber

Daily ventilation

No new furniture (VOC)

When to use:

During the premonitory phases

After exposure to triggers (perfume on the street, etc.)

In post-crisis recovery

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6. Replace your products one by one

The gradual approach: Don’t throw everything away at once. Replace as your products end.

Order of priority (from most to least impactful):
1. Air fresheners and room fragrances → Eliminate without replacing
2. Multi-surface spray → Microfibre H2O at Home + water
3. Scented laundry detergent → Organic fragrance-free laundry detergent
4. Softener → White vinegar
5. Window cleaner → Special microfiber + water
6. WC product → Vinegar + bicarbonate

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7. Beware of misleading “natural products”

The catch: “Natural” does not mean “no impact on migraines.”

False friends:

Essential oils: Very concentrated, can trigger migraines

Citrus fruits: Limonene is a natural irritant VOC

Vinegar: The smell may be annoying during use

Solutions:

Limit the diffusion of EO (max 10-15 min, ventilated room)

Use diluted vinegar, in a ventilated room

Avoid citrus products if you are sensitive to them

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8. Manage humidity

The link: Air that is too dry irritates the respiratory tract and can promote migraines. Air that is too humid encourages mold and dust mites (also triggers).

Objective: 40-50% relative humidity

Natural solutions:

Too dry: Bowl of water on the radiator, green plants

Too humid: Aeration, natural absorbers (coal, salt)

Never: Dry laundry in the bedroom or living areas

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9. Avoid cleaning during sensitive periods

Observation: Even with natural products, cleaning raises dust and can trigger migraines in the most sensitive.

Strategies:

Clean BEFORE periods of risk (hormonal cycles, etc.)

Delegate if possible during premonitory phases

Ventilate widely during and after

Wear an FFP2 mask if necessary

My system: Major cleaning on Sunday (when I am less at risk), light maintenance during the week.

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10. Keep an environment-migraines journal

The essential tool: Note your migraines AND your environmental exposures. After a few weeks, patterns will appear.

What to note:

Date and time of migraine

Activities from the previous 24 hours (cleaning, visiting somewhere, etc.)

Products used

Home conditions (ventilation, new products, etc.)

Example of discovery: I realized that my Monday migraines were linked to Sunday cleaning with sprays. Not “Monday blues” like I thought.

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Comparison table: Impact of products on migraines

| Multi-surface spray | ⭐⭐⭐⭐⭐ | Microfiber + water | ⭐⭐⭐⭐⭐ |
| Air freshener | ⭐⭐⭐⭐⭐ | Ventilation | ⭐⭐⭐⭐⭐ |
| Scented candle | ⭐⭐⭐⭐ | Nothing / dim light | – |
| Scented laundry detergent | ⭐⭐⭐⭐ | Fragrance-free laundry detergent | ⭐⭐⭐⭐⭐ |
| Window cleaner | ⭐⭐⭐ | Microfiber windows | ⭐⭐⭐⭐⭐ |
| Bleach | ⭐⭐⭐⭐ | Vinegar / steam | ⭐⭐⭐⭐ |
| Dishwashing liquid | ⭐⭐ | Marseille soap | ⭐⭐⭐⭐ |

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Anti-migraine kit: recommended products

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FAQ: Migraines and the home environment

Are essential oils safe for migraine sufferers?

No, not always. Contrary to popular belief, EOs are concentrates of volatile molecules which can trigger migraines. Peppermint can help some migraine sufferers when applied topically, but its diffusion can trigger others. Test with caution.

How long does it take to see a reduction in migraines?

Variable depending on the person. Some see improvement in 2-4 weeks. Others need 2-3 months for the environment to be sufficiently cleansed and the body to “detoxify.” Keep a journal to objectify.

Can I keep some scented candles?

If you have migraine, it’s risky. Scented candles emit VOCs, soot and synthetic fragrances – three potential triggers. If you really want to, limit it to a few minutes with the window open, and never during sensitive periods.

My partner uses scented products. What to do?

Negotiate scent-free areas (at least the bedroom). Explain the scientific link between perfumes and migraines. Offer alternatives that smell neutral but work (microfibers, white vinegar). Often, a demonstration will convince more than a speech.

Can new furniture trigger migraines?

Yes. Chipboard/MDF furniture emits formaldehyde for months or even years. If you have migraines: choose solid wood, second-hand furniture (VOCs already evacuated), or intensively ventilate a new room before using it.

Can wet paint cause migraines?

Absolutely. Paints emit VOCs for weeks after application. Solutions: choose “zero VOC” paints, paint in summer (windows open), wait 2-4 weeks before occupying the room normally.

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Conclusion: Your home can become your ally

As a migraine sufferer, you’ve probably spent years avoiding food triggers, managing your stress, monitoring the weather…

But have you looked at what’s under your sink?

What 8 months of sanitation taught me:

Domestic pollutants are major triggers (and often ignored)

Eliminating synthetic fragrances has more impact than any supplement I have tested

Cleaning without products is possible and effective

My advice? Start with one action this week:
1. Throw away your room air freshener (do not replace it)
2. Or try cleaning for a week with just microfiber + water

Observe. Note. You might be surprised at the result.

Your home can be a refuge, not a trigger.

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💰 Calculate your savings!

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Sources

Headache Journal (2020). “Environmental triggers in migraine: a comprehensive review.”

American Migraine Foundation. “Scents, Smells and Migraines.”

Environmental Health Perspectives. “Indoor air quality and neurological symptoms.”

Eur J Neurol (2018). “Chemical sensitivity and migraine: overlapping symptoms and mechanisms.”

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*Article written by Maélis T., migraine sufferer for 15 years, attacks divided by 3 thanks to domestic sanitation. Last updated: December 2024.*

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