10 Cooking & Cleaning Hacks to Make Life Easier with Migraine
Adriane Dellorco
September 11, 2025
Are you eating cereal for dinner again? Does your living room look like a tornado just went through it?
If you live with migraine, you’re not alone. Migraine is exhausting—it drains your energy and makes even simple tasks like cooking dinner or doing laundry feel overwhelming. Many people with migraine also struggle with sensory triggers like smells, lights, or loud noises, which can make household chores even harder.
I know firsthand how difficult it can be to keep up with daily life while managing migraine. That’s why I want to share 10 cooking and cleaning hacks for migraine—practical tips that save energy, reduce triggers, and make your life a little easier.
1. Reduce Sensory Overload While Shopping
Grocery stores can be a migraine minefield—bright lights, strong smells, and too much noise. Try:
Curbside pickup or delivery to avoid the store altogether.
Shopping early in the morning or late at night to avoid crowds.
Wearing a cap, migraine glasses, or even earplugs to cut down on sensory input.
2. Choose Low-Scent Cleaning Products
Strong-smelling cleaners can trigger nausea and migraine attacks. Instead:
Use fragrance-free or natural brands like Seventh Generation.
Buy unscented laundry detergent.
Wear a mask and ventilate well if you must use bleach-based cleaners.
Ask family members or roommates to handle heavily scented cleaning jobs.
3. Turn Down Cooking Smells
For many people, cooking odors can trigger migraine. Try these hacks:
Always use the exhaust fan or open windows while cooking.
Wear a mask if smells bother you.
Stick with cooking methods that are less aromatic (like steaming or microwaving).
4. Manage Migraine Nausea Around Meals
Nausea is one of the most challenging migraine symptoms. If you deal with it regularly:
Talk to your doctor about migraine-specific nausea medications.
Keep simple, easy-to-digest foods on hand.
Prepare meals earlier in the day, before you’re overly hungry or symptomatic.
5. Break Up Cleaning Tasks Into Small Chunks
Instead of trying to deep-clean your whole house at once:
Spread tasks throughout the week (e.g., vacuum Monday, laundry Tuesday).
Alternate heavier chores (vacuuming) with lighter ones (folding laundry).
Take breaks to rest between tasks.
Consider investing in a robot vacuum to save energy.
6. Adjust Your Standards and Embrace Imperfection
Migraine forces us to let go of perfectionism. A clean-enough home and simple meals are good enough. Remind yourself:
It’s okay if dinner isn’t gourmet—healthy microwave meals or takeout can be lifesavers.
Leftovers are your friend.
Your home doesn’t need to be “guest ready” all the time.
7. Use Pre-Cut and Ready-Made Foods
Save time and energy with shortcuts:
Pre-cut and washed vegetables (like bagged broccoli).
Pre-cooked proteins like grilled chicken strips, baked tofu, or rotisserie chicken.
Freezer meals for migraine flares.
8. Cook With One Pot or Pan
The fewer dishes, the better. Some ideas:
One-pan stir-fries or sheet pan dinners.
Soups, stews, or slow cooker meals.
Microwave steam-in-bag veggies paired with protein for a quick balanced meal.
9. Make Cleaning and Cooking More Fun
Shift your mindset so chores don’t feel like drudgery:
Listen to audiobooks, music, or podcasts while you clean.
Think of chore time as bonus time for entertainment or learning.
Break tasks into “sprints” and reward yourself with a rest afterward.
10. Give Yourself Permission to Rest
Migraine is unpredictable. Some days you’ll be able to do more, other days less. Release the pressure to keep up with unrealistic expectations. Your health comes first.
Final Thoughts: Living with Migraine and Daily Tasks
Cooking and cleaning with migraine doesn’t have to drain your energy or trigger symptoms. By reducing sensory overload, breaking tasks into smaller steps, and adjusting your expectations, you can keep your home manageable while protecting your health.
And remember—you don’t have to do it all. Asking for help, using shortcuts, and letting go of perfectionism are powerful migraine management strategies.
Want More Migraine Relief Support?
If you’re ready to go beyond hacks and actually cut your migraine symptoms in half, I’d love to invite you to join my Beyond Migraine Coaching Program. In just 8 weeks, I guide women through a personalized plan that combines yoga, mindset work, and pain reprocessing therapy.
✨ Many of my clients reduce their migraine frequency by 50%—and if you don’t, I’ll continue working with you for free until you do.
