How can you relieve headaches quickly without medication. What natural remedies are most effective for headache relief. Which lifestyle changes can help prevent recurring headaches. How do massage and acupuncture impact headache pain. Why is proper hydration crucial for avoiding headaches.

Understanding the Causes of Headaches

Headaches have become increasingly prevalent in our fast-paced world. While some stem from medical conditions, many are triggered by everyday factors such as stress, dehydration, late nights, or overexertion during exercise. Identifying the root cause of your headache is crucial for finding the most effective relief strategy.

Common headache triggers include:

• Stress and tension
• Dehydration
• Lack of sleep
• Poor posture
• Certain foods and drinks
• Environmental factors

Understanding these triggers can help you prevent headaches before they start. But when a headache does strike, there are numerous natural remedies and lifestyle adjustments that can provide fast relief without reaching for medication.

The Power of Massage for Headache Relief

Can massage really help alleviate headache pain? The answer is a resounding yes. Massage therapy has been shown to be an effective treatment for reducing chronic pain and easing muscle tension that often leads to headaches.

Headaches frequently result from tension in the upper body, often due to muscle strain from poor posture or intense physical activity. By targeting these tense areas, massage can provide significant relief.

Types of Massage for Headache Relief

• Swedish massage: Uses long strokes and kneading to relax muscles
• Deep tissue massage: Targets deeper layers of muscle to release chronic tension
• Shiatsu: Japanese technique using finger pressure on specific body points
• Trigger point therapy: Focuses on specific areas of tightness in the muscles

When seeking massage therapy for headache relief, it’s important to research different types of massage and find a qualified practitioner who can address your specific pain points effectively.

Hot and Cold Therapy: A Dual Approach to Pain Relief

How can temperature therapy help with headaches? Both hot and cold treatments can be remarkably effective in alleviating headache pain, especially for tension-type headaches.

Cold Therapy for Headaches

Cold therapy works by constricting blood vessels and reducing inflammation. To apply cold therapy:

1. Place ice in a plastic bag covered with a thin cloth to protect your skin
2. Apply the ice pack to your forehead, temples, or wherever the pain is most intense
3. Limit applications to 10 minutes at a time to avoid skin damage

Heat Therapy for Headaches

Heat therapy relaxes tense muscles and improves blood flow. You can:

1. Purchase a heat pack from a drugstore
2. Make your own using uncooked rice in a small pillowcase or fabric pouch
3. Microwave the rice pack for about one minute
4. Apply to the back of your neck or forehead for soothing relief

Alternating between hot and cold therapy can provide enhanced relief for some individuals.

Aromatherapy: Harnessing the Power of Scent

How can certain smells help alleviate headache pain? Aromatherapy, the study of how specific scents can trigger positive responses in the brain, has shown promise in reducing the frequency and intensity of headaches.

Several essential oils have been reported to soothe headaches:

• Peppermint: Known for its cooling effect and ability to improve blood flow
• Eucalyptus: Helps clear nasal passages and may reduce sinus-related headaches
• Lavender: Promotes relaxation and may help with stress-induced headaches

These essential oils are readily available at health food stores or online. They can be used in diffusers, applied diluted to the skin, or inhaled directly for potential relief.

Acupuncture: An Ancient Technique for Modern Pain Relief

Is acupuncture an effective treatment for headaches? According to the National Institutes of Health, acupuncture has been shown to reduce both the frequency and severity of headaches in many individuals.

Acupuncture involves the insertion of fine, sharp needles into specific points on the body. This ancient Chinese practice is believed to:

• Promote energy flow throughout the body
• Stimulate the body’s natural pain-relieving compounds
• Balance the body’s systems to reduce headache occurrence

While the exact mechanisms are still being studied, many people find significant relief from chronic headaches through regular acupuncture sessions. It’s important to seek treatment from a licensed acupuncturist with experience in headache management.

Breathing Exercises and Relaxation Techniques

Can simply changing your breathing patterns help with headache pain? Surprisingly, yes. Proper breathing exercises and relaxation techniques can be powerful tools in managing tension-related headaches.

Simple Breathing Exercise for Headache Relief

1. Find a quiet, comfortable place to sit or lie down
2. Close your eyes and focus on your breath
3. Inhale slowly through your nose for a count of five
4. Exhale slowly through your mouth for a count of five
5. Repeat this cycle for 5-10 minutes

This rhythmic breathing helps focus your mind and ease muscle tension, often providing relief from headache pain.

Progressive Muscle Relaxation

Another effective technique is progressive muscle relaxation:

1. Starting with your toes, tense the muscles for 5 seconds
2. Release the tension and notice the feeling of relaxation
3. Move up to your calves, thighs, and so on, all the way to your facial muscles
4. Focus on the sensation of relaxation in each muscle group

This technique can help release overall body tension that may be contributing to your headache.

Hydration: A Simple Yet Powerful Headache Prevention Tool

How does staying hydrated help prevent headaches? Dehydration is a common trigger for headaches, but it’s also one of the easiest to address. Proper hydration is crucial for maintaining overall health and can significantly reduce the frequency of headaches.

Tips for Staying Hydrated

• Drink water regularly throughout the day
• Consume hydrating foods like fruits and vegetables
• Consider electrolyte-containing beverages for intense workouts
• Monitor your urine color – pale yellow indicates good hydration

While increasing water intake is beneficial, it’s also important to be aware of beverages that can trigger headaches. Excessive caffeine consumption, found in coffee and many soft drinks, can lead to headaches, especially if you’re accustomed to high intake and suddenly reduce it. Alcohol, particularly red wine, can also trigger headaches in some individuals due to its dehydrating effects and other compounds it contains.

The Role of Sleep in Headache Prevention and Management

Why is quality sleep so important for headache prevention? Lack of sleep is a well-known trigger for headaches, and chronic sleep deprivation can lead to more frequent and severe headache episodes. Improving your sleep habits can significantly reduce the occurrence of headaches.

Strategies for Better Sleep

1. Establish a consistent sleep schedule: Go to bed and wake up at the same time every day, even on weekends
2. Create a relaxing bedtime routine: This could include reading, gentle stretching, or meditation
3. Optimize your sleep environment: Ensure your bedroom is dark, quiet, and cool
4. Limit screen time before bed: The blue light from devices can interfere with your sleep cycle
5. Avoid stimulants: Reduce consumption of caffeine, nicotine, and alcohol, especially in the hours leading up to bedtime

Even small improvements in sleep quality can have a significant impact on headache frequency and intensity. If you consistently struggle with sleep, it may be worth consulting a healthcare professional to rule out underlying sleep disorders.

Dietary Considerations for Headache Prevention

Can certain foods trigger or prevent headaches? Absolutely. While individual triggers can vary, many people find that adjusting their diet can significantly impact the frequency and severity of their headaches.

Common Dietary Headache Triggers

• Aged cheeses
• Processed meats containing nitrates
• Artificial sweeteners
• Monosodium glutamate (MSG)
• Chocolate (for some individuals)
• Caffeine (either too much or sudden withdrawal)

Foods That May Help Prevent Headaches

• Fatty fish rich in omega-3s (salmon, mackerel, sardines)
• Leafy greens high in magnesium
• Nuts and seeds
• Whole grains
• Fruits high in antioxidants (berries, cherries)

Keeping a food diary can help you identify your personal triggers and beneficial foods. It’s also important to maintain regular eating habits, as skipping meals can trigger headaches in some people.

The Impact of Posture on Headache Occurrence

How does poor posture contribute to headaches? Many people don’t realize that their posture, especially during long periods of sitting, can significantly impact headache frequency. Poor posture can lead to muscle tension in the neck and shoulders, which often translates to tension headaches.

Tips for Improving Posture

1. Be mindful of your sitting position: Keep your back straight and shoulders relaxed
2. Adjust your workstation: Ensure your computer screen is at eye level and your chair supports your lower back
3. Take regular breaks: Stand up and stretch every hour
4. Strengthen core muscles: Regular exercise focusing on core and back muscles can improve overall posture
5. Use ergonomic tools: Consider a standing desk or ergonomic chair if you sit for long periods

Improving your posture not only helps prevent headaches but can also alleviate other types of body pain and improve overall well-being.

Stress Management Techniques for Headache Prevention

How does stress contribute to headaches, and what can be done about it? Stress is one of the most common triggers for tension headaches and can exacerbate other types of headaches as well. Implementing effective stress management techniques can significantly reduce headache frequency and intensity.

Effective Stress Reduction Strategies

• Mindfulness meditation: Regular practice can help reduce stress and tension
• Yoga: Combines physical postures, breathing techniques, and meditation
• Regular exercise: Releases endorphins and helps manage stress
• Time management: Prioritizing tasks and avoiding overcommitment can reduce stress
• Cognitive Behavioral Therapy (CBT): Can help change thought patterns that contribute to stress

It’s important to find stress management techniques that work for you personally. What works for one person may not be as effective for another, so don’t be afraid to try different approaches.

The Role of Exercise in Headache Management

Can regular exercise help prevent headaches? While intense exercise can sometimes trigger headaches in some individuals, regular moderate exercise has been shown to reduce the frequency and severity of headaches for many people.

Benefits of Exercise for Headache Management

• Releases endorphins, natural pain-relieving compounds
• Improves blood flow and oxygenation
• Reduces stress and tension
• Promotes better sleep quality
• Strengthens muscles, potentially reducing tension-related headaches

Types of Exercise Beneficial for Headache Prevention

1. Low-impact aerobic activities (walking, swimming, cycling)
2. Yoga and stretching exercises
3. Strength training (with proper form to avoid strain)
4. Tai Chi or Qigong

It’s important to start slowly and gradually increase the intensity and duration of your exercise routine. If exercise seems to trigger headaches, consult with a healthcare professional to develop a suitable exercise plan.

Environmental Factors and Headache Triggers

How can your environment contribute to headaches? Various environmental factors can trigger or exacerbate headaches in susceptible individuals. Being aware of these potential triggers can help you take proactive steps to avoid or minimize their impact.

Common Environmental Headache Triggers

• Bright or flickering lights
• Loud noises
• Strong odors or perfumes
• Changes in weather or barometric pressure
• High altitude
• Air pollution

Strategies to Manage Environmental Triggers

1. Use sunglasses to reduce glare and bright light exposure
2. Employ noise-cancelling headphones in loud environments
3. Use air purifiers to reduce indoor air pollutants
4. Stay hydrated and take breaks when at high altitudes
5. Monitor weather forecasts and prepare for significant changes

While you can’t always control your environment, being prepared and taking preventive measures can significantly reduce the impact of these triggers on your headache frequency.

The Importance of Consistent Headache Management

Why is a consistent approach crucial for effective headache management? Headaches, especially chronic ones, often require a multifaceted and consistent approach for effective management. It’s rarely a single strategy that provides complete relief, but rather a combination of techniques used regularly.

Key Components of a Comprehensive Headache Management Plan

• Regular sleep schedule
• Consistent hydration
• Balanced diet and regular meals
• Stress management techniques
• Regular exercise routine
• Posture awareness and improvement
• Trigger avoidance

Keeping a headache diary can be an invaluable tool in identifying patterns and triggers. Note the frequency, intensity, and duration of your headaches, as well as potential triggers like food, stress, or environmental factors. This information can help you and your healthcare provider develop a more effective management strategy.

Remember, what works best can vary from person to person. It may take some time and experimentation to find the combination of strategies that works best for you. Be patient with the process and consistent in your approach. If headaches persist or worsen despite these measures, it’s important to consult with a healthcare professional to rule out any underlying conditions and explore additional treatment options.

Try These 9 Simple Headache Hacks for Fast Relief

Some home remedies and lifestyle changes may help you get rid of headaches faster. This includes staying hydrated, changing your diet, or trying things like massage and acupuncture.

Relieving your headache

For many people in today’s busy world, headaches have become an increasingly common occurrence. Sometimes they are the result of medical conditions, but often, they’re simply a result of stress, dehydration, a late work night, or just overdoing it at your spin class.

While there are plenty of treatments to reduce headaches, including over-the-counter ibuprofen or acetaminophen, or prescription headache medications, they don’t always eliminate the symptoms.

And tempting though it may be, the solution isn’t to take more than the recommended dosage. In fact, many common (and super simple) lifestyle habits can help reduce your headache pain without you ever reaching for a pill.

Yes, massages may seem luxurious, but they’re also incredibly therapeutic. Sometimes headaches result from tension in the upper body due to muscle strain from poor posture or a rigorous workout routine.

Massage therapy may be able to reduce chronic pain as well as ease muscle tension that causes headaches.

Take the time to research types of massage (Swedish, deep tissue, shiatsu, etc.) and get reliable referrals for a practitioner near you who can effectively address your specific pain points.

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For muscle tension headaches, hot and/or cold compresses can offer relief. For the cold portion, place ice in a plastic bag covered with a thin cloth to avoid harming your skin. Place the ice pack on your forehead and/or cheeks, basically wherever the greatest source of pain is.

Just be sure to limit cold pack applications to no more than 10 minutes at a time.

For the hot portion, you can purchase a heat pack at most drugstores, or make your own using uncooked rice. Take a small pillowcase or piece of fabric and fill it about two-thirds full with uncooked rice. Sew or tie the open end together.

When needed, microwave the rice for one minute. Apply to the back of your neck or forehead for heated relief.

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Aromatherapy is the study of how certain smells can trigger positive and even healing responses in the brain.

Some smells have been reported to soothe and reduce the incidence of headaches. These include peppermint extract, eucalyptus, and lavender oil. They are readily available at many local health food stores or online.

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Acupuncture involves applying fine, sharp needles to key areas on the body as a means of promoting energy flow. It’s thought to stimulate the body’s natural pain-relieving compounds, and according to the National Institutes of Health, has been shown to reduce headache frequency and severity.

Yes, breathing. You know, that thing you do all the time already! It may sound silly, but tension-related headaches can sometimes be relieved with regular breathing exercises that help focus your mind and ease your muscles.

Start by finding a quiet place with a comfortable chair in your home, office, or other location where you will not be distracted. Next, take slow, rhythmic breaths, breathing in for five seconds then out for five seconds. As you relax, your muscle tightness reduces.

You can also try a progressive relaxation technique by focusing on each major muscle group in your body. Start from your toes and work your way up.

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Dehydration can contribute to a headache, but it can be easily avoided. Grabbing a good old-fashioned glass of water can help as much as an electrolyte-containing beverage such as Pedialyte, Gatorade, or Powerade.

But just as there are drinks that can reduce headaches, there are those that can trigger them.

Drinking too much coffee or too many caffeine-filled soft drinks can lead to headaches. So if you normally start your day with a Starbucks quad latte, you may want to trade it for a toned-down mixture of half caffeinated and half decaffeinated.

Alcohol, and particularly red wine, can also lead to dehydration that triggers headaches.

We hear a lot about the health problems caused by lack of sleep, and not getting your nightly minimum can lead to chronic headaches. But knowing you need more sleep and actually getting it are two different things.

There are several ways you can improve the amount and quality of your sleep, including the following.

Commit to a sleep schedule. Go to bed and wake up at regular times. Even if you just go to bed 15 minutes earlier or sleep 15 minutes later, this can be a step in the right direction.

Avoid stimulants in the hours before bed. Stimulants like alcohol, sugar, nicotine, and caffeine can keep you from sleeping and keep you up at night with trips to the bathroom. Give your body time to wind down before your head actually hits the pillow.

Choose a relaxing activity before bed. Turn off the television or computer and treat yourself to a good book or a hot bath. It may sound old fashioned, but a little relaxation goes a long way!

Certain foods, while delicious, have been known to contribute to headaches. Try keeping a “headache diary” of the foods and drinks you consume on a daily basis or specifically when you experience a headache.

If you identify a particular trigger, avoid it for some time and see if the headaches reduce. Possible problem foods include:

Caffeine-containing foods and beverages. Examples include chocolate, coffee, cola, and tea.

Monosodium glutamate-containing foods. MSG is used as a preservative and has traditionally been used in some Asian cooking. It’s also found in foods like instant ramen noodles.

Nitrate-containing foods. Most simple meats, such as hot dogs, lunch meat, sausage, and pepperoni can cause headaches.

Tyramine-containing foods. Tyramine is a compound produced by the breakdown of an amino acid called tyrosine, and it’s found in foods like pizza and aged cheeses.

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The warmth and comfort of a steaming cup of herbal tea makes it an excellent way to wind down at night. Those same soothing qualities can have pain-relieving effects. Because herbs can interact with medical conditions and medications, it’s important to check with a doctor before drinking these teas.

Favorites for relaxation include chamomile, ginger, and dandelion.

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Rachel Nall is a Tennessee-based critical care nurse and freelance writer. She began her writing career with the Associated Press in Brussels, Belgium. Although she enjoys writing about a variety of topics, healthcare is her practice and passion. Nall is a full-time nurse at a 20-bed intensive care unit focusing primarily on cardiac care. She enjoys educating her patients and readers on how to live healthier and happier lives.

18 Remedies to Get Rid of Headaches Naturally

Headache symptoms can be managed at home with a number of natural treatments, including drinking water, taking a nap, applying a cold compress and more.

Headaches are a common condition that many people deal with on a daily basis.

Ranging from uncomfortable to downright unbearable, they can disrupt your day-to-day life.

Several types of headaches exist, with tension headaches being the most common. Cluster headaches are painful and happen in groups or “clusters,” while migraines are a moderate-to-severe type of headache.

Although many medications can be used to treat headache symptoms, a number of effective natural treatments also exist.

Keep reading for 18 effective home remedies to naturally get rid of headaches.

Headaches have a number of causes, some of which are much more serious than others.

Research shows that certain dietary and lifestyle factors could increase the risk of experiencing headaches. Examples include (1, 2, 3, 4):

• lack of sleep
• dehydration
• caffeine withdrawal
• alcohol use
• nutrient deficiency
• undereating

However, serious injuries and underlying health issues can also cause headaches.

For example, headaches can result from potentially life threatening conditions, including tumors and blood clots, as well as from traumatic brain injury (5).

Medication overuse and infections of the central nervous system can cause headaches as well (6).

Additionally, some people are more likely to experience headaches than others.

People with obesity, those with sleep disorders, those who smoke, and those with high caffeine intake are more at risk of experiencing headaches. People with a family health history of headaches are more prone to headache disorders too (6, 7, 8).

1. Drink water

Inadequate hydration may lead you to develop a headache.

In fact, studies have demonstrated that dehydration is a common cause of headaches (4, 9)

What’s more, being dehydrated can impair concentration and cause irritability, making your symptoms seem even worse (10).

Thankfully, research suggests that drinking more water may help reduce headache occurrence, duration, and severity in some people (11).

To help avoid dehydration headaches, focus on drinking enough water throughout the day and eating water-rich foods like fruits and vegetables.

2. Take some magnesium

Magnesium is an important mineral necessary for countless functions in the body, including blood sugar regulation and nerve transmission (12).

Interestingly, magnesium has also been shown to be a safe, effective remedy for headaches.

Evidence suggests that magnesium deficiency is more common in people who get frequent migraine headaches than in those who don’t (13).

Studies have shown that treatment with supplemental magnesium, in many different doses and forms, may help reduce both the frequency and the severity of migraine headaches (14).

For example, supplementing with 600 mg of magnesium citrate may be effective for reducing headaches in people with migraine (15).

However, taking magnesium supplements can cause digestive side effects like diarrhea in some people, so it’s best to start with a smaller dose when treating headache symptoms and ask a healthcare professional if you have questions related to dosing.

Pure Encapsulations Magnesium Citrate is a great choice for people who want to try magnesium for headaches. Each capsule contains 150 mg of magnesium citrate.

Pure Encapsulations products are tested by third-party, independent laboratories, including Eurofins, Intertek, and Silliker (16).

Shop for Pure Encapsulations Magnesium Citrate online.

3. Limit alcohol

While having an alcoholic drink may not cause a headache in most people, studies have shown that alcohol can trigger migraines in about one-third of those who experience frequent headaches (17).

Alcohol intake is also a risk factor for tension headaches and for cluster headaches, which are among the most severe types of headaches (17, 18).

There are several ways in which alcohol is thought to trigger headaches, including by provoking inflammation, activating certain neuronal pathways, contributing to dehydration, and widening blood vessels, though the exact mechanism is still unclear (17).

People who experience frequent headaches could try cutting back on their alcohol intake to see if it benefits their symptoms.

4. Get adequate sleep

Sleep deprivation can be detrimental to your health in many ways and may even cause headaches in some people.

In fact, research shows that poor sleep quality and insomnia are associated with increased headache frequency and severity (19).

Sleep apnea, a health condition in which breathing repeatedly stops and then starts again during sleep, is associated with morning headaches, while insomnia is linked to increased headache severity in those with tension headaches (20, 21).

However, getting too much sleep has also been shown to trigger headaches. Therefore, getting the right amount of rest important for those looking for natural headache prevention (22).

For maximum benefits, aim for the “sweet spot” of 7–9 hours of sleep per night (23).

Having trouble sleeping? Read more about natural sleep aids.

5. Avoid foods high in histamine

Histamine is a chemical found naturally in the body that plays a role in the immune, digestive, and nervous systems (24).

It’s also found in certain foods, such as aged cheeses, fermented foods, beer, wine, smoked fish, and cured meats.

Studies suggest that consuming histamine may cause migraines in those who are sensitive to it (25).

Some people cannot excrete histamine properly because they have impaired function of the enzymes responsible for breaking it down (26).

Cutting histamine-rich foods from the diet may help reduce symptoms such as headaches in people who are sensitive to histamine (27).

6. Try essential oils

Essential oils are highly concentrated liquids that contain aromatic compounds from a variety of plants.

They have many therapeutic benefits and are most often used topically, though some can be ingested.

Research suggests that peppermint, lavender, and eucalyptus essential oils are especially helpful when you have a headache (28, 29, 30).

If you experience frequent headaches, try diffusing essential oils or rubbing a small amount of an essential oil, like peppermint or lavender oil, mixed with a carrier oil, like jojoba, onto your wrists or temples.

There are a number of high quality essential oils available, with Eden Botanicals being one of the best brands to consider.

Shop for Eden Botanicals essential oils online.

7. Try a B-complex vitamin

B vitamins are a group of water-soluble micronutrients that play many important roles in your body. For example, they contribute to neurotransmitter synthesis and help turn food into energy (31).

Some B vitamins may also have a protective effect against headaches.

Several studies have shown that certain B vitamin supplements, including riboflavin (B2), folate, B12, and pyridoxine (B6) may reduce headache symptoms (32, 33, 34).

B-complex supplements contain all eight of the B vitamins and are a safe, cost-effective way to naturally treat headache symptoms.

B vitamins are considered safe to take on a regular basis, as they are water-soluble, meaning that any excess will be flushed out through the urine (35).

If you’re looking for a high quality B-complex supplement, you may want to try Nordic Naturals Vitamin B Complex. It contains highly absorbable forms of B vitamins, including methylcobalamin and 5-methyltetrahydrofolate (5-MTHF).

The supplement is third-party tested, and customers can obtain a certificate of analysis on the Nordic Naturals website.

You can shop for Nordic Naturals Vitamin B Complex online.

8. Soothe pain with a cold compress

Using a cold compress may help reduce your headache symptoms.

Applying cold or frozen compresses to your neck or head area decreases inflammation, slows nerve conduction, and constricts blood vessels, all of which could help reduce headache pain (36).

Studies suggest that cold therapy may benefit those experiencing certain types of headaches, including headaches caused by nitrate medication used to treat heart conditions like chest pain (37).

To make a cold compress, fill a waterproof bag with ice and wrap it in a soft towel. Apply the compress to the back of your neck, your head, or your temples for headache relief.

9. Consider taking coenzyme Q10

Coenzyme Q10 (CoQ10) is a substance produced naturally by the body that plays a role in energy production and functions as a powerful antioxidant (38).

Studies have shown that taking CoQ10 supplements may be an effective natural way to treat headaches.

For example, one study in 80 people diagnosed with migraine demonstrated that taking 100 mg of CoQ10 per day reduced migraine frequency, severity, and length (39).

A 2021 review that included 6 studies found that treatment with 30–800 mg of CoQ10 per day was effective for reducing migraine frequency and duration (40).

Thorne Research CoQ10 (previously Q-Best 100), which provides 100 mg of CoQ10 per 1-gelcap serving, is a good option for people who experience migraine.

Thorne Research is a well-trusted supplement company that is certified by several third-party organizations, including the Therapeutic Goods Association, a regulatory agency run by the Australian Government Department of Health (41).

Shop for Thorne CoQ10 online.

10. Try an elimination diet

Studies suggest that food intolerances can trigger headaches in some people (1).

To discover whether a certain food is causing frequent headaches, you may consider trying an elimination diet that removes the foods most related to your headache symptoms.

Aged cheeses, alcohol, chocolate, citrus fruits, and coffee are among the most commonly reported food triggers in people with migraines (1).

A 2016 study in 50 people with migraine found that eliminating migraine-triggering foods from the diet significantly reduced migraine attack frequency, duration, and severity (42).

Read more here about how to follow an elimination diet properly.

11. Drink caffeinated tea or coffee

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Sipping on beverages that contain caffeine, such as tea or coffee, may provide relief when you are experiencing a headache.

Caffeine improves mood, increases alertness, and constricts blood vessels, all of which can have a positive effect on headache symptoms (43).

It also helps increase the effectiveness of common medications used to treat headaches, such as ibuprofen and acetaminophen (43).

However, caffeine withdrawal has also been shown to cause headaches if a person regularly consumes large amounts of caffeine and suddenly stops.

Therefore, people who get frequent headaches should be mindful of their caffeine intake (44).

While there are many excellent tea brands on the market, Stash Teas is known for offering a wide variety of flavors, including Green Chai, Orange Spice, and Double Bergamot Early Grey.

Shop for Stash teas online.

12. Try acupuncture

Acupuncture is a traditional Chinese medicine technique that involves inserting thin needles into the skin to stimulate specific points on the body (45).

This practice has been linked to a reduction in headache symptoms in many studies.

A 2020 overview of 15 systematic reviews concluded that acupuncture may be an effective therapy for people with migraine (46).

What’s more, a 2022 study that included 156 people with migraine found that treatments with both 5 and 10 sessions of acupuncture were effective for reducing frequency of migraine attacks and migraine severity (47).

If you’re looking for a natural way to treat chronic headaches, acupuncture may be a worthwhile choice.

13. Relax with yoga

Practicing yoga is an excellent way to relieve stress, increase flexibility, decrease pain, and improve your overall quality of life (48).

Taking up yoga may even help reduce the intensity and frequency of your headaches.

One study investigated the effects of yoga therapy on 60 people with chronic migraines. Headache frequency and intensity were reduced more in those receiving both yoga therapy and conventional care than in those receiving conventional care alone (49).

Additionally, a 2020 review that included six studies found that yoga helped improve headache frequency, duration, and intensity in patients with tension-type headaches (50).

14. Avoid strong smells

Strong odors like those from perfumes and cleaning products can cause certain individuals to develop headaches.

A study of 400 people who experienced either migraine or tension headaches found that strong odors, especially perfumes, often triggered headaches (51).

This hypersensitivity to odors is called osmophobia and is common in those with chronic migraines (52).

If you think you may be sensitive to smells, avoiding perfumes, cigarette smoke, and strongly scented foods may help decrease your chance of getting a migraine.

15. Try an herbal remedy

Research suggests that certain herbs, including curcumin, chamomile, and butterbur, may reduce headache symptoms.

For example, a 2020 review of 19 studies found positive preliminary findings for curcumin as a preventive treatment and for chamomile as an acute treatment for migraine (53).

The review also found limited evidence that supplementing with butterbur, a perennial shrub native to Germany that has anti-inflammatory effects, may benefit those with migraine (53).

Even though some herbs are safe to take, it’s important to be cautious when supplementing with herbs, as many can interact with commonly prescribed medications and may be unsafe for people who are pregnant or have certain health conditions (54).

Of the herbal supplements mentioned in the review listed above, curcumin and chamomile are generally considered safe. However, it’s important to check with a healthcare professional before using any herbal remedy to treat headaches.

Thorne Meriva-SF is an excellent choice for those looking for a high quality curcumin supplement to prevent migraines, and Nature’s Way Chamomile may be helpful if you’re looking for immediate headache relief.

Shop for Thorne Meriva-SF and Swanson Chamomile online.

16. Avoid nitrates and nitrites

Nitrates and nitrites are food preservatives commonly added to items like hot dogs, sausages, and bacon to keep them fresh by preventing bacterial growth.

Foods containing them have been shown to trigger headaches in some people (55).

Nitrites may trigger headaches by causing the expansion of blood vessels (56).

In order to minimize your exposure to nitrites, limit the amount of processed meats in your diet and choose nitrate-free products whenever possible.

17. Take some ginger

Ginger root contains many beneficial compounds, including antioxidants and anti-inflammatory substances (57).

A 2021 review that included three randomized control trials found that treatment with ginger supplements helped reduce pain in people with migraine (58).

What’s more, the ginger treatments helped reduce nausea and vomiting, common symptoms associated with severe headaches (58).

If you’re interested in taking a ginger supplement, Pure Encapsulations Ginger Extract is a high quality supplement that provides 500 mg of ginger root extract per capsule.

You can also make a powerful tea using fresh ginger root. Not only is it cost-effective to make, but drinking the tea is a healthy way to stay hydrated.

Shop for Pure Encapsulations Ginger Extract online.

18. Move more

One of the simplest ways to reduce headache frequency and severity is to engage in physical activity.

A number of studies have shown that exercise could help significantly reduce migraine intensity, frequency, and duration (59, 60, 61)

There are many ways to increase your activity level, but one of the simplest ways is to increase the number of steps you take throughout the day.

Learn 10 ways to move more every day.

If you’re looking for ways to prevent headaches, the following evidence-based tips may help:

• Stay hydrated: Staying hydrated throughout the day is a simple way to reduce the risk of headaches while benefiting your overall health. Hydration needs vary, depending on factors like activity levels, body size, and more, so let your thirst be your guide (62).
• Identify underlying causes: There are many potential underlying causes of headaches, including nutrient deficiencies. If you’re experiencing frequent headaches, see a healthcare professional for a thorough checkup to rule out potential causes (2).
• Eat regularly: Undereating and restricting calories could cause you to develop a headache. Make sure you’re consuming enough calories throughout the day, and don’t go long periods of time without eating (63).
• Get the right amount of sleep: Both sleep deprivation and oversleeping may trigger migraines. It’s important to get the right amount of sleep, not too much or too little. Aim for 7–9 hours of sleep per night (23).
• Try to manage your stress: Stress may trigger some types of headaches and take a toll on overall health. Incorporating healthy stress management practices like exercise, medication, and yoga into your life may help reduce your stress level as much as possible (64).

There are many other ways to help reduce headache frequency, duration, and severity. You can work with a healthcare professional to come up with a plan that works best for you.

The occasional mild headache isn’t usually a cause for concern, but if you’re experiencing frequent headaches or a lasting, severe headache, it’s critical that you seek medical care.

Headaches can be a symptom of a serious underlying health issue, such as a tumor, a blood clot, or another medical condition that requires immediate medical attention (5).

A doctor can help rule out potential underlying causes of your headaches and give you the right care.

They can also run tests to help rule out health conditions and nutrient deficiencies, such as B12 and iron deficiency, which may cause or worsen headaches (65, 66).

It’s especially important to seek immediate medical attention if you’re experiencing a headache after an injury or trauma, such as a fall, or if you experience a sudden, very severe headache, as this may be a symptom of a serious medical condition.

What is the fastest home remedy for a headache?

There are several home remedies that may help treat headaches.

For example, if dehydration is causing a headache, drinking water can help quickly improve the symptoms (11).

Taking pain relievers such as ibuprofen can also help reduce headache pain (67).

Relaxing in a dark room, using a cold compress, smelling some peppermint or lavender essential oils, drinking some caffeine, and avoiding loud noises may also help reduce headache severity.

However, keep in mind that these remedies may not be effective for everyone. Effective treatments depend on the type and cause of the headache you’re experiencing.

Are there any home remedies for headaches that you should avoid?

It’s important to avoid taking herbal supplements to treat a headache unless you’ve checked with a healthcare professional first to ensure the supplements are safe for you. Many herbal supplements can interfere with common medications and aren’t safe for everyone (68).

You should also avoid drinking too much caffeine, as this can make you jittery and interfere with sleep (69).

Is there anything that makes headaches worse?

Bright lights, loud noises, and strong smells may make headache symptoms worse.

If you’re experiencing a significant headache, it’s important to relax in a calm, dark, quiet environment.

Lack of sleep, alcohol, stress, certain foods, hormonal fluctuations, calorie restriction, and taking headache medicine too frequently could also trigger or worsen headaches (70, 71).

Because people experience negative effects from frequent headaches, it’s important to find natural and effective treatment options.

Yoga, nutritional supplements, essential oils, and dietary modifications are all natural, safe, and effective ways to reduce headache symptoms.

While traditional methods such as medications are often necessary, there are many natural and effective ways to prevent and treat headaches if you’re looking for a more holistic approach.

Reasons. How to relieve a headache. Headache remedies

Headaches can be caused by many factors, but the most common cause is head and neck muscle tension, which can be caused by stress, fatigue, bad posture, awkward posture when working on a computer or phone, not getting enough sleep, as well as prolonged reading or eye strain in low light. These simple tricks will help you quickly get rid of a headache without medication.

Massage: how to do it correctly, duration, massage zones

Head and neck massage. Gently massaging the head and neck can help relax muscles and reduce tension, leading to better circulation and less pain. If it is not possible to go to a chiropractor, then you can do a head and neck massage yourself.

Head and neck massage by yourself.

Compress and headband: how to do, where to apply

The use of a cold or hot compress will quickly relieve muscle spasms and facilitate the functioning of cerebral vessels. A cold compress can reduce inflammation and soreness, while a hot compress can help relax muscles. You can apply cold and hot compresses both on the focus of pain and around it.

Ginger

Ginger. Photo © shutterstock

Drinking ginger tea is also effective for headaches. Ginger has anti-inflammatory properties that can help reduce soreness and improve circulation. It contains a variety of bioactive compounds, including gingerols, shogaols, and zingiberenes, which may have antioxidant, anti-inflammatory, and pain-relieving effects on the body. In addition, ginger can help dilate blood vessels, improve circulation, and reduce tension in the muscles of the head and neck, which can also lead to headache relief.

Almond oil: for face and head

Almond oil can help reduce soreness and improve circulation when applied to the forehead and temples. Almond oil helps with headaches due to its anti-inflammatory and soothing properties. It contains many beneficial biologically active substances, including vitamin E, omega-3 fatty acids, phytosterols and antioxidants. The omega-3 fatty acids found in almond oil can help reduce localized inflammation. In addition, vitamin E, which is also found in almond oil, is a strong antioxidant and reduces inflammation and pain.

Lavender oil

The use of this oil helps to reduce soreness and calm the nervous system. Apply a few drops to whiskey or take an aromatic bath. It cannot directly help in relieving headaches, but it contains many useful biologically active substances, including linalool and linaluyl acetate, which are natural sedatives. Lavender oil can help reduce tension and stress that cause headaches. It improves circulation, reduces inflammation, and reduces muscle tension, which can also lead to pain relief.

Juniper and eucalyptus oil

Eucalyptus oil. Photo © Shutterstock

Juniper contains terpenes that can help reduce inflammation and pain in the head. Eucalyptus oil contains camphor, which is a natural anesthetic and helps relieve headaches. In addition, eucalyptus oil can help improve blood circulation and reduce tension, which also leads to a reduction in headaches.

For headaches, you can add a few drops of the oil from this mixture to warm water and inhale the vapors, or apply the oil to your temples or massage your neck.

Peppermint tea recipe how to brew

Peppermint contains menthol, which is a natural anesthetic and antispasmodic that can help reduce pain and relax the scalp muscles. In addition, mint has anti-inflammatory properties: it reduces local inflammation. The antibacterial properties of mint also reduce the risk of headaches caused by infection. Peppermint tea can also help improve circulation and reduce tension, leading to less headaches. How to make mint tea?

1. Bring water to a boil.
2. Place dried or fresh mint in a teapot or mug (1-2 teaspoons per cup).
3. Top the mint with boiling water and let it steep for about 5-7 minutes.
4. Add honey or lemon to taste.
5. Strain the tea through a strainer or cheesecloth.

Fresh mint tea can be drunk hot or cooled and drunk as an iced tea. It can be effective in relieving headaches, especially if the headache is related to stress or fatigue.

Evgeny Zhukov

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Headache treatment – Directions “Doctor OST”

How can you quickly relieve a headache? What is the best treatment for dizziness? Tormented by insomnia from a constant migraine? Don’t know how to treat a headache anymore? In that case, you are at the right place! Welcome to the Headache and Dizziness Treatment Center “Doctor OST”!

Headache, especially recurring, can be a sign of dangerous diseases, up to a brain tumor! You can not leave this disease unattended!

The activities described on this page are represented in cities:

Almaty

Chelyabinsk

Yekaterinburg

Kazan

Krasnodar

Krasnoyarsk

Nizhny Novgorod

Novosibirsk

Perm

Samara

Tyumen

Ufa

I’m from another city!
How to start treatment?

Many people know how to treat a headache at home: a relaxing bath, warm tea, peace and an aspirin tablet. However, these home remedies for headaches are acceptable if the pain occurs infrequently or, for example, due to normal overwork. If behind the headache there are serious lesions of the central nervous system, spine, blood vessels, such self-treatment can have the opposite effect. Therefore, if the headache began to remind of itself periodically, hurry to the doctor. It is very important to exclude dangerous pathologies in time!

Before treating a headache, you need to find out its root cause, the underlying disease. A thorough examination will allow you to make an accurate diagnosis and choose the best methods of treating headaches.

HOW TO GET RID OF A HEADACHE FOREVER?

If you are not a supporter of half measures and do not want to remember an unpleasant symptom from time to time, you do not need to look for the name of new drugs. In such a matter, professional help is indispensable!

We recommend making an appointment at the Doctor Ost Headache Treatment Center. A doctor of a rare specialty, a cephalgologist, conducts an appointment here. He knows how to treat a headache quickly, effectively, and most importantly, without side effects. Unique technologies come to the rescue, pushing the pills with their short-term effect into the background!

For example, patients who need treatment for tension-type headache are most often admitted. In this case, diseases of the cervical spine are hidden behind an unpleasant symptom: scoliosis, osteochondrosis, protrusion and even hernia. The curvature of the vertebrae causes muscle spasm, the vessels that feed the brain are pinched. Hence, not only headaches and dizziness, but also decreased vision, pressure drops.

Obviously, the best treatment for tension headache is not an injection or a pill, but restoration of spinal health. If you return the vertebrae to their place, the headache will disappear by itself! Doctor OST Medical Center has learned to cope with this brilliantly, thanks to robotic machines for gentle spinal traction!

A completely different treatment will require headaches of a neurological nature. For example, inflammation of the trigeminal nerve due to trauma, infection, colds, leads to unbearable pain in the face. Advanced hardware technologies allow targeted action on the affected nerve, instantly calming it and thereby eliminating the painful ailment.

Methods of headache treatment in Doctor OST

There is a Doctor OST!

DRX robot treatment

The DRX device is a non-surgical method of treating the most complex diseases of the spine, including hernias and protrusions. More

There is a Doctor OST!

3D traction with ELITE TRAC

The 3D traction method on Exten Trac Elite is a unique way to treat the spine and joints, which fights not with symptoms, but with the source of pain. More

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Bioacoustic brain correction

Relieves emotional stress, restores the nervous system, normalizes blood pressure. More

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Micropolarization

Allows you to restore disturbed functions of the nervous system without the use of drugs. More

How much does it cost?

The cost of services is indicated in our price list. Follow the promotions, do not miss the best price!

Patient testimonials

Quick headache relief

15 years of excruciating headaches passed after 1 session at Doctor OST. Read more

Cured dizziness in Doctor OST

It turns out that such a banal reason as spasmodic muscles can lead to severe dizziness and headaches! But Doctor OST knows how to deal with it. Read more

“Doctor OST” returns the ability to fully move

Valery turned to “Doctor OST” with cervical osteochondrosis and numbness of his hand. Half of the prescribed course (traction on the DRX apparatus in combination with VTES procedures) has already been completed, and the man has become much easier. Read more

After the treatment, my eyesight improved and my head stopped spinning!

School teacher Rozalia Valeeva turned to the Doctor OST medical center with cervical osteochondrosis, a hernia in the cervical region, frequent headaches and reduced vision.
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Q&A

You asked

Lately, I’ve been experiencing throbbing headaches. What do you advise?

Doctor answers:

First of all, it is necessary to establish the exact cause of the pain. It is necessary to consult a neurologist and, possibly, additional examination: MRI of the cervical spine (CS), ultrasound dopplerography of the vessels of the head and neck. Read more

You asked

What is happening to me? Sometimes, without a significant reason, the heart begins to beat furiously, sweat hails, the head is spinning, the pressure jumps ..

The doctor answers:

The described symptoms indicate the presence of vegetative-vascular dystonia (VVD).