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Headache quick relief. 10 Effective Home Remedies for Quick Headache Relief: Natural Solutions to Ease Your Pain

by alexxlab

How can you alleviate headache pain naturally at home. What are the most effective remedies for fast headache relief. Which lifestyle changes can help prevent frequent headaches.

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Understanding Headaches: Causes and Types

Headaches are a common ailment that can significantly impact daily life. They can range from mild discomfort to debilitating pain, often interfering with work, social activities, and overall well-being. Understanding the root causes of headaches is crucial for effective management and prevention.

Common Causes of Headaches

  • Stress and tension
  • Dehydration
  • Lack of sleep
  • Poor posture
  • Dietary triggers
  • Hormonal changes
  • Environmental factors (e.g., bright lights, loud noises)

While the exact cause of headaches can vary from person to person, identifying your specific triggers is an important step in managing and preventing them. By understanding what leads to your headaches, you can take proactive steps to avoid or mitigate these factors.

Types of Headaches

There are several types of headaches, each with distinct characteristics and potential causes:

  1. Tension headaches: Often described as a tight band around the head
  2. Migraines: Intense, throbbing pain often accompanied by nausea and sensitivity to light and sound
  3. Cluster headaches: Severe pain typically focused around one eye
  4. Sinus headaches: Pain and pressure in the face, often associated with allergies or sinus infections

Recognizing the type of headache you’re experiencing can help guide your treatment approach and inform discussions with healthcare providers if needed.

Hydration: The First Line of Defense Against Headaches

Proper hydration is crucial for overall health and plays a significant role in preventing and alleviating headaches. Dehydration is a common trigger for headaches and migraines, making adequate fluid intake essential for headache management.

Why is hydration important for headache relief?

When the body is dehydrated, blood volume decreases, reducing oxygen flow to the brain. This can lead to blood vessel dilation and increased pressure, resulting in headache pain. By maintaining proper hydration, you can help prevent this physiological response and reduce the likelihood of headaches.

How much water should you drink?

The general recommendation is to consume at least 8 glasses (64 ounces) of water per day. However, individual needs may vary based on factors such as activity level, climate, and overall health. A good rule of thumb is to drink enough water so that your urine is pale yellow in color.

Hydration tips for headache prevention

  • Keep a water bottle with you throughout the day
  • Set reminders to drink water regularly
  • Consume water-rich foods like fruits and vegetables
  • Limit caffeine and alcohol intake, as they can contribute to dehydration
  • Drink extra water during physical activity or in hot weather

By prioritizing hydration, you can take a proactive approach to headache prevention and overall health. Remember that while water is the best choice for hydration, other fluids like herbal teas and fresh juices can also contribute to your daily fluid intake.

Dietary Approaches to Headache Management

Your diet plays a crucial role in headache prevention and management. Certain foods can trigger headaches, while others may help alleviate symptoms. Understanding the relationship between your diet and headaches can empower you to make informed choices that support your well-being.

Identifying Dietary Triggers

Common food triggers for headaches include:

  • Aged cheeses
  • Processed meats containing nitrates
  • Chocolate
  • Artificial sweeteners
  • Caffeine (both excess consumption and withdrawal)
  • Alcohol, especially red wine
  • MSG (monosodium glutamate)

Keeping a food diary can help you identify potential triggers specific to your body. Note what you eat and drink, along with any headache occurrences, to spot patterns over time.

Nutrient-Rich Foods for Headache Prevention

Incorporating certain nutrients into your diet may help reduce the frequency and severity of headaches:

  1. Magnesium-rich foods: Spinach, almonds, avocado
  2. Omega-3 fatty acids: Fatty fish, flaxseeds, chia seeds
  3. Riboflavin (Vitamin B2): Eggs, lean meats, mushrooms
  4. Coenzyme Q10: Organ meats, fatty fish, whole grains

These nutrients have been associated with potential headache-reducing benefits, though individual results may vary. Consult with a healthcare professional before making significant dietary changes or starting supplements.

Maintaining Blood Sugar Stability

Fluctuations in blood sugar levels can trigger headaches. To maintain stable blood sugar:

  • Eat regular, balanced meals
  • Include protein and healthy fats with each meal
  • Choose complex carbohydrates over simple sugars
  • Avoid skipping meals

By focusing on a balanced, nutrient-rich diet and being mindful of potential triggers, you can use your food choices as a powerful tool in managing headaches.

The Role of Sleep in Headache Prevention and Relief

Quality sleep is essential for overall health and plays a crucial role in headache prevention and management. Both insufficient sleep and oversleeping can trigger headaches, making it important to find the right balance for your body.

How does sleep affect headaches?

During sleep, the body repairs and regenerates tissues, including those in the brain. Lack of sleep can lead to increased production of proteins that cause chronic pain, including headaches. Additionally, sleep deprivation can increase stress levels and alter pain perception, potentially exacerbating headache symptoms.

Optimal sleep duration for headache prevention

While individual needs may vary, most adults require between 7 to 9 hours of sleep per night. Consistently getting less than 6 hours or more than 9 hours of sleep may increase the risk of headaches.

Tips for improving sleep quality

  • Maintain a consistent sleep schedule, even on weekends
  • Create a relaxing bedtime routine
  • Ensure your sleeping environment is dark, quiet, and cool
  • Limit screen time before bed
  • Avoid caffeine and heavy meals close to bedtime
  • Exercise regularly, but not too close to bedtime

If you’re experiencing frequent headaches, paying attention to your sleep habits and making necessary adjustments can be an effective strategy for relief. Remember that it may take time for your body to adjust to new sleep patterns, so be patient and consistent in your approach.

Stress Management Techniques for Headache Relief

Stress is a common trigger for many types of headaches, including tension headaches and migraines. Learning to manage stress effectively can significantly reduce the frequency and intensity of headaches.

How does stress contribute to headaches?

When you’re stressed, your body releases hormones like cortisol and adrenaline, which can cause muscle tension, particularly in the neck and scalp. This tension can lead to headaches. Additionally, stress can alter pain perception, making existing headaches feel more severe.

Effective stress-reduction techniques

  1. Deep breathing exercises
  2. Progressive muscle relaxation
  3. Meditation and mindfulness practices
  4. Yoga or gentle stretching
  5. Regular exercise
  6. Journaling
  7. Time management and prioritization

Incorporating these techniques into your daily routine can help reduce overall stress levels and potentially decrease headache frequency. It’s important to find methods that work best for you and practice them consistently.

The power of positive thinking

Cultivating a positive mindset can also play a role in stress reduction and headache management. Try to reframe negative thoughts and focus on gratitude. This shift in perspective can help reduce stress and improve overall well-being.

Remember, managing stress is an ongoing process. Be patient with yourself and celebrate small victories as you develop healthier coping mechanisms.

Natural Remedies and Herbal Solutions for Headaches

Many people seek natural alternatives to over-the-counter pain medications for headache relief. While it’s important to consult with a healthcare professional before trying new treatments, especially if you have chronic or severe headaches, several natural remedies have shown promise in alleviating headache symptoms.

Herbal teas for headache relief

  • Peppermint tea: Contains menthol, which can help relax muscles and ease pain
  • Ginger tea: May help reduce inflammation and nausea associated with migraines
  • Chamomile tea: Known for its calming properties, which can help with tension headaches
  • Feverfew tea: Some studies suggest it may help prevent migraines

When using herbal teas, it’s important to be aware of potential interactions with medications and to use them in moderation.

Essential oils for headache management

Certain essential oils, when used properly, may help alleviate headache symptoms:

  1. Lavender oil: Known for its calming properties and potential pain-relieving effects
  2. Peppermint oil: Can provide a cooling sensation and may help relax tense muscles
  3. Eucalyptus oil: May help clear sinuses and provide relief for sinus-related headaches

Essential oils should be diluted properly and used with caution. Some people may be sensitive to certain oils, so it’s wise to do a patch test before applying them topically.

Other natural remedies

  • Acupressure: Applying pressure to specific points on the body may help relieve headache pain
  • Cold or hot compresses: Depending on the type of headache, temperature therapy can provide relief
  • Magnesium supplements: Some studies suggest magnesium may help prevent migraines
  • Butterbur: An herb that has shown promise in reducing migraine frequency

While these natural remedies can be effective for some people, it’s important to remember that what works for one person may not work for another. Experimenting with different methods under the guidance of a healthcare professional can help you find the most effective solutions for your specific headache type.

Physical Techniques for Headache Relief

In addition to dietary and lifestyle changes, various physical techniques can provide relief from headache pain. These methods often focus on releasing muscle tension, improving circulation, and promoting relaxation.

Massage techniques for headache relief

Gentle massage can help alleviate tension and promote relaxation, potentially easing headache symptoms. Try these techniques:

  • Temple massage: Use your fingertips to apply gentle circular motions to your temples
  • Neck and shoulder massage: Gently knead the muscles at the base of your skull and along your shoulders
  • Scalp massage: Use your fingertips to apply pressure and circular motions across your scalp

Remember to use gentle pressure and stop if you experience any discomfort. For best results, perform these massages in a quiet, relaxing environment.

Stretching exercises for headache prevention

Regular stretching can help reduce muscle tension that contributes to headaches. Try these simple stretches:

  1. Neck rolls: Gently roll your head in a circular motion, first clockwise, then counterclockwise
  2. Shoulder shrugs: Raise your shoulders towards your ears, hold for a few seconds, then release
  3. Cat-cow stretch: On your hands and knees, alternate between arching your back and rounding it
  4. Child’s pose: A yoga pose that can help release tension in the back, shoulders, and neck

Perform these stretches slowly and mindfully, focusing on your breath and avoiding any movements that cause pain.

Posture correction for headache prevention

Poor posture, especially when sitting for long periods, can contribute to tension headaches. To improve your posture:

  • Sit with your back straight and shoulders relaxed
  • Keep your feet flat on the floor
  • Position your computer screen at eye level
  • Take regular breaks to stand and stretch
  • Consider using a standing desk or ergonomic chair

By incorporating these physical techniques into your daily routine, you can potentially reduce the frequency and intensity of headaches while promoting overall physical well-being. Remember to listen to your body and consult with a healthcare professional if you experience persistent or severe headaches.

When to Seek Professional Help for Headaches

While many headaches can be managed with home remedies and lifestyle changes, there are situations where professional medical attention is necessary. Recognizing when to seek help is crucial for proper diagnosis and treatment of potentially serious conditions.

Red flags: When to see a doctor immediately

Seek immediate medical attention if you experience any of the following symptoms:

  • Sudden, severe headache often described as the “worst headache of your life”
  • Headache accompanied by fever, stiff neck, confusion, or neurological symptoms
  • Headache following a head injury
  • Headache with vision changes, weakness, or difficulty speaking
  • New onset of headaches after age 50
  • Headaches that worsen with coughing, exertion, or sudden movements

These symptoms could indicate serious conditions such as meningitis, stroke, or brain tumors that require immediate medical evaluation.

Chronic headache management

Consider consulting a healthcare professional if:

  1. You experience headaches more than 15 days per month
  2. Your headaches significantly impact your daily life or work
  3. Over-the-counter medications no longer provide relief
  4. You find yourself taking pain relievers more than two days per week

A doctor can help diagnose the underlying cause of chronic headaches and develop a comprehensive treatment plan, which may include preventive medications, lifestyle modifications, or referral to a specialist.

What to expect during a headache consultation

When you visit a healthcare provider for headache concerns, be prepared to discuss:

  • The frequency, duration, and intensity of your headaches
  • Any triggers you’ve identified
  • Symptoms that accompany your headaches
  • Current medications and treatments you’ve tried
  • Your medical history and lifestyle factors

Your doctor may perform a physical examination and, if necessary, order diagnostic tests such as blood work or imaging studies to rule out underlying conditions.

10 Effective Home Remedies to Fix Headache Fast

Whether it is because of ‘Monday blues’ or due to our hectic lifestyle schedules, pounding skull is always difficult to manage. While many people rely on medicated formulas to treat headaches, depending on some home remedies is always proven to be effective.

We bring to you a few home remedies that will ensure speedy recovery and help in the prevention of headache.

Hydrate yourself

One of the common reasons of headache and even migraine is lack of water in our body. Properly hydrating yourself plays a significant role in our well-being. Hence, keep yourself well hydrated. You should have ample amount of fluids which may include fresh juices, water, coconut water. Avoid over consumption of caffeinated beverages like tea and coffee as these drinks contribute to dehydration.

Follow a balanced diet

Our body requires all type of vitamins and minerals. And deficiency of any essential nutrient could take a toll on our health. Hence, it is important to have a balanced diet. One should also have food at the right time as delay in any meal could make your health suffer.

Proper functioning of our brain requires glucose and absence of glucose could cause hypoglycaemia, which in turn, results in headache. So, follow a proper and healthy diet and also increase your body’s metabolism.

Sleep properly

Another effective way to treat and even to prevent headache is to sleep for 7 to 8 hours every night. Lack of sleep could disrupt your healthy lifestyle and can be responsible for various diseases. You may feel stressed out due to interrupted sleep which may become the reason for your throbbing skull.

Take a nap

When you feel stressed or out of energy, relax and close your eyes. This will help in releasing tension and pressure from your body and can help in preventing headache. You should also avoid to exert yourself physically.

Head massages

Head massages are indeed helpful but massage should be done with gentle hands. Apply gentle pressure to the painful area with your index finger or thumb. Massaging your head helps in relieving the tightened muscles and improves blood circulation.

Take a hot shower bath

This is another effective way to treat headache. Wash your head with luke-warm water and let it run down on your neck and back. It will alleviate the muscle tension and improve blood circulation.

Smile

Headache is generally a result of stress and tension. And if it is a minor headache, simply smiling and laughing can cure it. The ‘feel-good’ hormones will release the chemicals in your brain that will help in curing headache.

Just relax

Your body requires rest in case of any illness. Even a milder headache needs relaxation of muscles and easing tension. Just close your eyes and relax for some time.

Breathe in and breathe out

This technique is great to relieve stress and tension. And if done in fresh air, it is one of the best practices to maintain a healthy lifestyle.

Avoid any stressful situation

If you experience any stressful situation, try to divert your attention. Distract your mind and concentrate on something that soothes your mind and body. Opt for various stress busters as they help in treating headache!

5 natural home remedies of migraines

Migraines can make going about your day really difficult. And so if you have been looking for home remedies for migraine, then these science-backed tricks can offer quick relief.

It is not possible to focus on your day-to-day activities when headaches become a constant affair.  Migraine is the third most prevalent illness, affecting 12% of the worlds’ population according to the Migraine Research Foundation.

The symptoms may even include nausea and sensitivity to bright lights and high-pitched sounds. One of the most effective ways of tackling migraines is by avoiding triggers like lack of sleep, bright lights, loud sounds, and stress.

Foods that may trigger migraine include chocolate, caffeine, red wine, MSG, and nitrates found in processed meats such as hot dogs and salami.

But if despite your best efforts, you find yourself in the clutches of a horrible migraine headache, then try these natural remedies to ease the debilitating symptoms and pain:

1. Lavender essential oils
Lavender helps to ease the pain. According to a study, migraine patients reported a significant reduction in symptoms after inhaling lavender for 15 minutes.

It also helps you sleep better, making it a boon for migraine sufferers since a regular sleep schedule helps in preventing migraines.

It also releases stress, one of the most common triggers of migraine, helping muscles relax and relieving pain.

Trust lavender oil’s magic to treat your migraine. Image courtesy: Shutterstock

2. Butterbur
This herb has been proven to be effective remedy for migraine pain relief. Studies found that taking butterbur extract reduced the number and intensity of headaches in subjects.

Petasin and isopetasin are two substances found in butterbur that help in reducing inflammation that further prevents migraine as well as reduces headaches. However, women who are pregnant or breastfeeding should avoid use of butterbur.

3. Hydration
It may sound too simple but it is one of the most effective natural remedies for headaches. Often overlooked, dehydration is a common trigger for migraine. It leads to the loss of fluid from your brain that stimulates the pain receptors and can make an existing headache become worse—thus impairing the ability to focus and concentrate.

Drink plenty of fluids and keep those beverages with alcohol and caffeine to a minimum as these can dehydrate you further with their diuretic effect. If water consumption is a difficult goal to achieve then you can also eat your water through foods that have high water content such as fruits and vegetables. Don’t forget, dehydration is an avoidable migraine trigger.

4. Ginger
For centuries, ginger has been used as a natural remedy for pain, nausea, diarrhea, digestive issues, aches and pains. Ginger contains over 200 natural components in its oil, which is considered to contain anti-inflammatory, anti-nausea and antihistamine actions and hence supports in migraine management.

A cup of steaming hot ginger tea will take your migraine away! Image courtesy: Shutterstock

Ginger helps in eliminating nausea and vomiting, two common migraine symptoms. To benefit from this simple home remedy, you can rub fresh ginger root paste between eyebrows or on your forehead. You can also get pain relief by sipping on hot ginger tea.

5. Yoga
Yoga helps the body release endorphins i.e happy hormones that fight pain. It is a perfect exercise for the body, mind, and spirit. It helps in calming the nerves and relaxing the muscles by boosting blood circulation in the body and helping with better oxygenation that supports healthy energy and organ systems. Yoga also provides pain relief through decrease in muscle tension.

5 Steps for Instant Relief from Migraines & Headaches

Headaches and migraines can affect all of the population. Based on overseas research, it is estimated by the Headaches Australia Organisation that there are up to seven million tension-type headache sufferers (36% for men and 42% for women) and up to three million migraine sufferers in Australia. Headaches and migraines can affect your home life, social life and work life.

With the latest research indicating that a number of headaches are being caused by the very medications taken to alleviate them, I’ll offer you some very effective alternatives to headache and migraine relief.

In this article I’ll discuss:

  • Tension headaches and symptoms
  • Migraine headaches and symptoms
  • Is your headache or migraine caused by your neck?
  • Preventing & treating headaches and migraine headaches
  • How physiotherapy can relieve headaches and migraine headaches

 

Tension Headaches

Headaches alone affect almost two thirds of the population. Headaches appear as pain in the head, in or around the eyes or ears and behind the back of the head. There are many different types of headaches, and many different causes. There is significant clinical evidence and research to confirm that many headaches arise from tight muscles and stiff joints of the upper neck. These headaches are known as tension headaches or cervicogenic headaches.

Current RCTs suggest that massage therapy, physiotherapy, relaxation and chiropractic spinal manipulative therapy might be equally efficient as propranolol and topiramate in the prophylactic management of migraine.

A tension headache is thought to be due to muscle tightness in the scalp, forehead and the back of the neck as well as stiff joints of the upper neck, resulting in referred pain into the head.

This can be triggered by:

  • physical or emotional stress
  • muscle tension of the upper neck
  • malalignments of the neck joints
  • fatigue and cold
  • poor sitting posture with a poked chin neck position
  • previous spinal injury such as a whiplash injury in a motor vehicle accident

 

Tension Headache Symptoms

Tension headache symptoms may include:

  • Dull and persistent pain that may vary in intensity (mild to moderate) and is usually felt on both sides of the head or neck (some however experience jabs of sudden pain in the head)
  • A constant, tight, heavy or pressing sensation on or around the head
  • Tautness and tenderness of the scalp, neck and shoulder muscles
  • Neck movements (active or passive) restricted by muscular stiffness and discomfort
  • Ache in the upper back
  • Recurrent and episodic pain (often in association with stress)
  • Difficulty concentrating
  • Disturbed sleep patterns

Migraine Headaches

Migraine can be triggered by many factors including alcohol, caffeine, preservatives in food, hormonal changes, stress, sleep disturbances, perfumes and smoking. Tight muscles and stiff joints of the upper neck can also trigger migraine headaches.

Migraine headaches are described as a recurrent throbbing headache that typically affects one side of the head and is often accompanied by nausea and disturbed vision. Migraine sufferrers can also be extremely sensitive to light and sound.

 

Symptoms of Migraine Headaches

Along with a headache, migraine sufferers may also experience:

  • nausea
  • vomiting
  • sensitivity to bright lights
  • sensitivity to loud music and blurred vision.
  • an aura or visual disturbances such flashes, splotches, zigzags, or shimmering coloured lights surrounding a blind spot.

Is Your Headache or Migraine Caused by Your Neck?

Your headache or migraine could be caused by tight neck muscles or neck stiffness. This may be caused by a poor standing and sitting posture as well as sleeping positions.

Here’s a quick quiz to work out if your headache is coming from your neck?

  1. Has your doctor cleared you of any other factors that may be contributing to your headache?
  2. Does your neck pain radiate from the back to the front of your head?
  3. Do you have pain between your shoulder blades?
  4. Is your headache worsened by neck movement?
  5. Is your headache worsened by keeping your neck in the one position for long periods (driving, watching TV or computer use)?
  6. Is your headache worsened with poor sitting posture with your chin poked forward?
  7. Can your headache be eased by pressure at the base of your skull?
  8. Is this type of headache not always relieved by medication?
  9. Do you have a long history of neck pain and headache?

If you answered yes to some of these questions, then you may need to see a physiotherapist to give you a more accurate diagnosis.

Simple Steps to Stop the Pain

Physiotherapy can be a very effective treatment for headache and migraine sufferers Click To Tweet

Physiotherapy: Physiotherapy can be a very effective treatment for headache and migraine sufferers by proving quick relief. You can also get an accurate diagnosis about the cause of your headache or migraine with a treatment plan to prevent future migraines and headaches. You’ll find more information at the end of the article on how physiotherapy can help your migraine or headache.

Ice Packs: Most people think they need a hot pack for a headache or migraine, but opt for a cold pack rather than a hot pack to stop migraine pain. A cold pack or ice wrapped in a towel/pillow slip will help reduce the inflammation that is causing your headache. Alternating between hot and cold may also be helpful.

Supplements: In a recent study, patients who took 400 mg of riboflavin (vitamin B2) daily experienced significantly fewer migraines after 3 months.

Relaxation Techniques: Massage can help ease any neck and shoulder spasms that may be directly or indirectly causing your headache. A short and gentle Hatha yoga session can also help you mobilise joints and reduce stiffness.

Herbs: Though herbs are more preventative than curative, there are new recommendations that confirm the herb butterbur can help migraine sufferers, possibly because it supports a healthy blood flow to the brain.

An extract of butterbur root (petasin) is thought to possess anti-inflammatory and vasoactive properties, which has led researchers to investigate its efficacy for migraine prophylaxis.

How physiotherapy and massage will help your headache or migraine

 

In most cases, physiotherapy alone offers an effective solution for tension headaches.

  1. Correct diagnosis – On your first visit, we can establish a correct diagnosis to direct the most effective care to your headache pain. Establishing the correct diagnosis early is imperative as several injuries have similar symptoms yet have different treatment protocols. Early treatment will be focused on reducing pain and regaining normal neck range of motion.
  2. Improving neck joint mobility – Using hands on therapy techniques to improve upper neck joint mobility and muscle flexibility will .
  3. Improving your posture – Your headaches and migraines can be improved by improving your posture. Poor posture can lead to strain on your back and neck muscles possibly leading to headaches and migraine.
  4. Pillow assessment – A cervical pillow assessment can help ensure that you have the proper pillow to obtain an optimal neck position during sleeping.
  5. Workstation /work desk set up – Sitting incorrectly at our desks, having the computer screen at an incorrect height and sitting for long periods is detrimental to our overall health and could be one of the leading causes of headaches and migraines
  6. Strengthening program – The physiotherapist will then prescribe an exercise program to improve the strength and coordination of your deep neck stabilisers and upper back muscles, which are important for preventing re-injury.

 

Having a headache or migraine can stop you in your tracks and seriously affect your work life, social life and family life. If you take note of some of these quick and easy, natural solutions you can be back to your normal self in no time.

 

Main Photo Credit: r.nial bradshaw

 

9 Natural Remedies for Headaches for Quick Relief

Did you know that headaches are the most common form of pain?[1] Relatively minor and temporary conditions such as dehydration, stress, the flu, a cold, an ear or tooth infection, or staring at a computer screen for too long cause most headaches. Others may be caused by underlying medical issues, like a blow to the head or something more serious.

Fortunately, you can ease most headache pain naturally. While over-the-counter medications may alleviate the pain of both chronic and occasional headaches, natural remedies provide relief without the side effects of pharmaceuticals.

The Different Types of Headaches

No two headaches are alike. Head pain can come on suddenly or develop gradually, go away within an hour or last for several days, or feel sharp, dull, or throbbing. If you have a migraine, you may see flashes of light, become hypersensitive to noise, or feel nauseous.

Doctors have described two main types of headaches: primary and secondary. Primary headaches result from physical issues. Some examples include altered blood flow to the brain, neck, and head, hormone or nerve activity in the brain, tension in the head and neck muscles, or some combination of these factors.

Primary headaches include:

  • Migraines (with or without aura)

  • Cluster headaches

  • Tension headaches

Secondary headaches, on the other hand, are caused by a disease or condition that pushes, pulls, or presses on pain-sensitive nerve endings in the brain. These conditions may cause secondary headaches:

Knowing the causes of your head pain will help you decide which remedy will work best.

Natural Remedies for Headaches

Over-the-counter pain medications such as aspirin, acetaminophen, and ibuprofen tend to be the standard recommendation for alleviating a pounding headache. But, many natural remedies can eliminate headaches, or at least reduce their intensity and their frequency of occurrence. Consider the following strategies and see what works best for you.

1. Drink More Water

If you suspect that dehydration may be causing your headache, drink up! Consuming two to three cups of water may help, but it may take 30 minutes to three hours to work. Research hasn’t found that drinking more water can prevent headaches, however. Generally, it’s important for your overall health to stay hydrated and drink plenty of water throughout the day.[2]

2. Use Essential Oils

Essential oils provide many therapeutic benefits, and both lavender and peppermint essential oils can help relieve headaches. Studies have found peppermint oil to be as effective as acetaminophen (paracetamol) and aspirin for tension headaches.[3] Apply a couple of drops of undiluted peppermint oil to your temples, making sure to avoid your eye area. If your skin is sensitive, you can dilute it in a carrier like almond or coconut oil. Using lavender essential oil for aromatherapy also helps relieve stress and headaches; simply rub some between your hands and inhale. Some evidence suggests that lavender is an effective and safe way to reduce the severity of migraine headaches.[4]

3. Sleep More

If you have a headache, take a nap. But if you get headaches regularly, you might want to consider how much sleep you get each night. Migraine, tension, and cluster headaches are associated with sleep deprivation and other sleep disorders like insomnia. If you struggle with insomnia, natural solutions to better sleep, can help, such as keeping electronics out of your bedroom and setting your bedroom thermostat between 60 and 67 degrees Fahrenheit. Conversely, while you need to get seven to nine hours of sleep every night, sleeping too much can actually increase the occurrence of headaches.[5]

4. Apply Heat or Cold

Placing a cold compress on your neck may reduce the pain of a migraine, while heat may be better for tension headaches. However, either may reduce pain and help relieve your headaches. Try both and see which works best for you.

5. Turn Off the Lights

Photophobia, or sensitivity to light, co-occurs with migraines so frequently that doctors consider it diagnostic of them.[6] Blue light, which emanates from cell phones and computer screens, can cause stress headaches as well, so turn off your devices and step away for a while. One solution for photophobia-induced headaches is to go into a dark or dimly lit room for 20 to 30 minutes.[7] While sitting quietly in the dark, it’s a great time to quiet your mind and meditate.

6. Meditate & Practice Yoga

Meditation offers a simple way to relax, still your mind, and breathe deeply — all of which reduce headache pain. Whether you are a beginner or you meditate regularly, this quiet practice can calm your nerves, steady the blood flow to the brain, and eliminate tension. Mindfulness meditation reduces the intensity of primary headaches,[8] and yoga can reduce the frequency that people get migraine headaches.[9] Consider learning about the best meditation practices and try different yoga classes to see what style you prefer.

7. Try Acupuncture

Studies found that getting at least six acupuncture treatments reduces the frequency of migraine headaches as effectively as pain medication. A review of multiple studies found that 41 percent of people getting acupuncture had half as many migraine headaches in the months following treatment.[10] Acupuncture also proved more effective than sham acupuncture, a “control” technique used to test for the placebo effect.

8. Use Pressure Points

In acupressure, practitioners push on specific body pressure points for different conditions. You can even perform acupressure on headache pressure points on your own. Try using your right thumb and index finger to press hard on the loose skin between these same fingers on your left hand for ten seconds. This pressure point is called LI-4 or Hegu.

9. Get a Massage

Since many headaches come from tension in the upper back, neck, jaw, and shoulders, a massage can do wonders. Massage has many therapeutic benefits with few risks. It improves blood circulation while reducing blood pressure, soothing pain, reducing stress and anxiety, and just making you feel good. Add in some lavender or rosemary oil for the bonus of aromatherapy with your massage.

Foods That Help With Headaches

Although some foods are known to cause headaches, others may help prevent or ease a headache. Try the following foods, which are rich in vitamins, minerals, fiber, and other nutrients, next time your head hurts.

Kale & Leafy Greens

Leafy greens such as kale, spinach, chard, and collard greens are foods high in folate. A low intake of this B vitamin may increase the risk of headaches. Kale is a superfood, one of the most nutrient-rich foods around. Kale has healthy omega-3 fatty acids, calcium, and magnesium, all of which help you sleep soundly.

Almonds

People who suffer from migraines may have lower levels of magnesium in their blood serum compared to people who don’t get them.[11] Magnesium affects the release of neurotransmitters in the body, and the constriction of blood vessels (vasoconstriction), which can affect headaches.[12] Almonds have naturally high levels of magnesium — one ounce of almonds provides 80 milligrams.[12]

Coffee & Tea

Did you realize that you can find headache relief from a cup of Joe? Caffeine is commonly used in over-the-counter pain relievers, but you can get this same effect from coffee. Between 100 and 130 milligrams of caffeine — the amount in an 8-ounce cup of coffee — may help ease both migraine and tension headaches.[13]

You can get the same amount of caffeine from black or green tea. Drinking a hot mug of relaxing tea, like chamomile or ginger, may also help calm your nerves and reduce head pain.

Organic Raw Apple Cider Vinegar

Organic raw apple cider vinegar (ACV) is an amazing creation. Not only does it contain a probiotic “mother” that revs up your immune system, but ACV also gives your digestive system a boost which can help with headaches. ACV also encourages normal blood sugar, which is beneficial because blood sugar spikes may cause head pain.

Supplements for Headaches

It’s a good idea to get your nutrients from food. But sometimes, you may lack certain vitamins and minerals because of your diet, and in those cases, you can take nutritional supplements to fill the gaps. These supplements may help with your headaches.

Omega-3 Fatty Acids

Omega-3 fatty acids can reduce the frequency and severity of headaches, as well as promote an overall balanced mood.[14] While fatty fish like salmon, herring, sardines, and tuna are good sources of omega-3s, I recommend avoiding fish sources. Instead try looking to flax seed, algae oil, and other plant-based sources of omega-3s.

Vitamin B12

Some studies have found elevated levels of homocysteine, an amino acid produced by the body, in people who get migraines.[15] Some studies have found that supplementing with vitamin B12 may normalize homocysteine levels in the body, and as a result, may help with headaches, though the studies are inconclusive.[16]Foods high in vitamin B12 include primarily animal sources, so if you eat a plant-based diet, you may need to take a B-12 supplement.

Magnesium

Insufficient magnesium causes blood vessels to constrict, and when that happens in the brain, it can lead to head pain. Studies have found that taking a magnesium supplement can influence blood flow, easing headache tension.[17] Many people do not get enough magnesium in their diet and adding a supplement to your daily regimen may help.

Riboflavin

Also called vitamin B-2, riboflavin in high doses may reduce headache frequency. Scientists had people take 400 milligrams every day for six months and observed that cut the number of headaches people experienced in half, from four to two per month average.[18] Taking this vitamin also reduced the amount of migraine medication the patients needed to take.

Coenzyme Q-10

Our bodies naturally produce an antioxidant known as CoQ10 or coenzyme Q, but taking more can serve as a natural remedy for a headache.[19] In the body, CoQ10 provides energy to cells, but some people with various health ailments may be deficient in this substance.[20] It may help with headaches by normalizing blood pressure.

Feverfew

This herbal supplement may help prevent migraines, but the evidence is inconclusive. The most recent rigorous trial found that taking feverfew caused, on average, 0.6 fewer migraines a month. The study found no major safety concerns with taking feverfew supplements.[21]

Butterbur

Butterbur, a flower in the sunflower family, may help prevent headaches according to the American Academy of Neurology and the American Headache Society.[22] However, unprocessed butterbur plant contains toxic chemicals called pyrrolizidine alkaloids (PAs), so only use supplements labeled and certified as PA-free.

What Causes Headaches?

Now that you know natural ways to eliminate headaches, you may also want to know what causes them so you can avoid potential triggers. Common causes of headaches include:

  • Skipped meals

  • Stress

  • Inadequate or uncomfortable sleep

  • Neck muscle pain

  • Bright lights

  • Cigarette smoke or alcohol

  • Strong odors, like perfume

  • Certain foods

  • A medical condition

Foods That Cause Headaches

Some people experience headaches after eating certain foods. Common food triggers include:

If you suspect something that you eat may be causing your headaches, keep a food journal to help identify food triggers so you can eliminate them from your diet.

An irregular eating schedule can also lead to headaches, whether you miss a meal because you are too busy to eat or because you are fasting. When you are fasting or cleansing, headaches typically go away once caffeine and other toxins are fully eliminated from your bloodstream and your body adjusts.

Genes & Headaches

It’s not uncommon for migraines to run in families and research suggests that migraines, in particular, have a genetic basis. A 2013 study published in the journal Nature Genetics looked at more than 100,000 people and identified 12 genetic regions, including five new ones, associated with people’s susceptibility to migraines.[23]

Stress & Headaches

Headaches are more likely to occur when you feel stressed. Stress can cause both tension headaches and migraines, and it can worsen headaches caused by other issues. Find ways to reduce and handle stress, such as taking breaks throughout the day, exercising, and meditating.

Sleep & Headaches

Too little and too much sleep, as well as sudden changes in your sleeping pattern, may trigger tension headaches and migraines. Less than six hours or more than eight and a half hours of sleep appear to increase the severity of headaches. Those who suffer from headaches are two to eight times more likely than the average person to have a sleep disorder,[5] so talk to your healthcare provider if you are concerned.

Exercise & Headaches

Common activities associated with exercise headaches include weight lifting and cardiovascular exercise such as running, swimming, rowing, and playing tennis. Avoid exercising outdoors in hot, humid weather or at high altitudes, as both can increase the likelihood of an exercise headache.

Sex & Headaches

For some people, having sex can trigger a headache. Sex headaches may be a dull ache or severe pain and typically happen immediately before or during orgasm. They occur more frequently in men than women. On the other hand, studies show that sex can actually relieve headaches in some people, at least temporarily, as blood flows away from the head region during orgasm.[24] Sex headaches should not be a cause for alarm unless they linger long afterward.

Points to Remember

Simple, healthy practices can help alleviate and prevent headaches, whether migraines, tension headaches, or other types of headaches. If you have a headache, natural remedies include drinking water, going into a dark room, and using stress-reduction techniques such as yoga, meditation, and aromatherapy using essential oils. The caffeine from a cup of coffee may also help.

One of the best natural remedies for tension headaches involves relaxing your body and mind, which calms your muscles, reduces your body tension, lowers your blood pressure, and soothes your nerves. Get enough sleep — but not too much — and eat foods that help headaches, like kale and almonds. Some supplements may reduce the frequency of headaches, including magnesium, B12, feverfew, and butterbur.

It can also be beneficial to avoid triggers. Everyone has different triggers, though, so consider keeping a journal to help you identify yours.

References (24)

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†Results may vary. Information and statements made are for education purposes and are not intended to replace the advice of your doctor. If you have a severe medical condition or health concern, see your physician.

This entry was posted in Brain Health, Health, Men’s Health, Mental Wellness, Mind and Body, Stress, Whole Body Wellness, Women’s Health