Based on my experience trying to reduce migraine intensity and frequency...
Environment control: Air filter to help avoid allergens and strong or otherwise triggering smells. Cleaning agents, laundry detergent, new furnishings, etc., are selected carefully for the same reason. Removing blue light from monitors/screens, and setting colored LED lightbulbs to green--blue and bright light is the most triggering, while green and dark is usually the least triggering and can be soothing for eye pain. Noise-cancelling headphones, which helps deal with all the sounds of apartment living.
Routine: Migraine specialist explained to me that having a routine is very important for migraine frequency control. A hyperactive brain can lead to migraines, and if it doesn't know what to expect it can hold a "ready to go" state. Routines can also be beneficial to reduce insomnia-related sleep deprivation (another trigger). Surprises and intense situations or media may be fun, but can also cause the brain to go into high alert, so it may be important to try to hold on to a calmer emotional state and lifestyle.
Position: Poor head/neck/arm position while sleeping or sitting can be a trigger. Stretching those areas seems to help prevent migraines. Having pillows that hold me in place or prevent certain positions can be helpful.
Foods: Leftovers are from food prepared no more than 20 hours ago to avoid histamine overload. Sugar is a trigger (I think it raises overall levels of histamine in the blood if you have too much), but it usually takes a few days before I notice an effect. If you feel more alert when drinking caffeine, better to avoid black and green teas, coffee, chocolate, etc., because that speeds up the brain (as mentioned in Routine above). Things like vitamin K thicken blood, and if my migraine involves a pulsing feeling eating those foods seems to make it worse.
Meditation: Something where I focus on deep breathing and relaxing my face, head, neck, shoulders, and arms. Reduces intensity or completely removes pain while meditating. Regular meditation is also supposed to assist with reducing chronic pain intensity, and I seem better overall when practicing it more regularly.
Medication alternatives: OTC's are mainly focused on allergies and muscle pains; you might try things like citrus fruits to help with allergy tolerance, turmeric and cherries for muscle aches. Tylenol helps when blood flow is involved, and there are several teas with a blood thinning effect.
