How much caffeine is safe to consume daily. What are the effects of caffeine on the nervous system. How does caffeine impact heart health. Can caffeine affect digestion and urination. Is it safe to consume caffeine during pregnancy.

The Safety of Caffeine Consumption: Recommended Limits and Potential Risks

Caffeine is a widely consumed stimulant, with four out of five adults incorporating it into their daily routine. While moderate caffeine intake is generally considered safe for most people, it’s crucial to understand the recommended limits and potential risks associated with excessive consumption.

The average safe daily caffeine intake for adults is approximately 400 milligrams, equivalent to about four to five cups of coffee. However, individual tolerance levels can vary significantly. It’s essential to be aware of the signs indicating excessive caffeine consumption, which may include:

• Shakiness
• Agitation
• Insomnia
• Headaches
• Dizziness
• Rapid heartbeat
• Dehydration

The severity of these side effects often correlates with the amount of caffeine consumed. It’s worth noting that the body typically experiences peak caffeine effects about an hour after consumption, with approximately half of the consumed caffeine being metabolized within four to six hours.

Caffeine’s Impact on the Nervous System: From Alertness to Anxiety

Caffeine’s effects on the nervous system are diverse and can significantly influence our cognitive function and mood. Understanding these impacts can help individuals make informed decisions about their caffeine consumption.

Enhanced Alertness and Cognitive Function

How does caffeine increase alertness? Caffeine acts as a stimulant by blocking the effects of adenosine, a chemical that induces sleepiness. This blockage results in increased alertness and energy levels, which is why many people turn to coffee or tea to stay awake and focused.

Interestingly, caffeine may also have positive effects on memory and cognition. Some studies have shown that participants who consume coffee perform better on cognitive tests. Additionally, research suggests that older adults who regularly consume caffeine may have a lower risk of developing Alzheimer’s disease and other age-related memory issues.

Sleep Cycle Disruptions

While increased alertness can be beneficial during the day, it can become problematic when it interferes with sleep patterns. Caffeine consumption, especially in the afternoon and evening, may disrupt the natural sleep cycle by decreasing melatonin levels, a hormone essential for initiating sleep.

Anxiety and Mood Effects

Can caffeine trigger anxiety? In some individuals, particularly those who consume excessive amounts or have pre-existing anxiety disorders, caffeine can induce feelings of jitteriness or anxiety. However, it’s important to note that moderate caffeine consumption can also have positive effects on mental well-being. Caffeine has been shown to boost dopamine levels, a neurotransmitter associated with feelings of happiness and engagement, potentially reducing the risk of depression and suicide in some studies.

Addiction and Withdrawal

Is caffeine addictive? While not as severe as other substances, caffeine can lead to physical dependence. Signs of caffeine addiction and withdrawal may include headaches, depressed mood, difficulty concentrating, and an inability to reduce consumption despite experiencing side effects.

Caffeine and Cardiovascular Health: Separating Fact from Fiction

The relationship between caffeine and heart health has been a subject of much debate and research. Understanding the nuances of this relationship can help individuals make informed decisions about their caffeine consumption, especially those with pre-existing heart conditions.

Moderate Caffeine Consumption and Heart Health

Is caffeine safe for the heart? For most people, moderate caffeine consumption is not associated with adverse cardiovascular effects. Current research does not indicate that typical caffeine intake increases blood pressure or causes dangerous heart rhythm disturbances (arrhythmias) in healthy individuals.

Energy Drinks: A Different Story

While moderate coffee or tea consumption may be safe for heart health, energy drinks present a different scenario. Consuming large amounts of caffeine from energy drinks (e.g., a 32-ounce serving) may lead to abnormal heart rhythms and slightly elevated blood pressure, with effects persisting for up to six hours after consumption.

Considerations for Those with Pre-existing Heart Conditions

For individuals with pre-existing heart conditions, the effects of caffeine may be more pronounced. Even less concentrated forms of caffeine can temporarily increase heart rate, which, while generally not concerning for healthy individuals, may pose risks for those with heart problems. It’s advisable for people with heart conditions to consult their healthcare provider regarding safe caffeine consumption levels.

Digestive System Effects: From Acid Production to Urination

Caffeine’s influence extends beyond the nervous and cardiovascular systems, significantly impacting digestive processes and urinary function. Understanding these effects can help individuals manage potential digestive discomfort and maintain proper hydration.

Increased Stomach Acid Production

Does caffeine affect stomach acid levels? Caffeine has been shown to increase the production of stomach acid. This effect is thought to be linked to the bitter taste of caffeine, with more bitter-tasting beverages potentially stimulating greater acid production. For individuals with acid reflux conditions such as gastroesophageal reflux disease (GERD), caffeine consumption may exacerbate symptoms.

Diuretic Effects and Hydration

Caffeine is known to have diuretic properties, meaning it promotes increased urine production. This effect can lead to more frequent urination, potentially impacting hydration levels if fluid intake is not adequately maintained. However, it’s worth noting that the diuretic effect of caffeine is generally mild and does not typically lead to dehydration in individuals who consume caffeine regularly and maintain proper fluid intake.

Caffeine and Pregnancy: Navigating Safe Consumption

The impact of caffeine on pregnancy is a crucial consideration for expectant mothers and those planning to conceive. Understanding the potential risks and recommended guidelines can help ensure the health and safety of both mother and child.

Potential Risks of Excessive Caffeine During Pregnancy

Can caffeine harm a developing fetus? Research suggests that excessive caffeine consumption during pregnancy, especially in the early stages, may pose risks to the developing baby. The fetal body metabolizes caffeine more slowly than an adult’s due to the absence of a specific chemical compound, potentially leading to prolonged exposure to caffeine’s effects.

Recommended Caffeine Limits for Pregnant Women

What is the safe caffeine limit during pregnancy? Most health organizations recommend that pregnant women limit their caffeine intake to no more than 200 milligrams per day, which is roughly equivalent to one 12-ounce cup of coffee. This guideline aims to minimize potential risks while still allowing for moderate caffeine consumption.

It’s important to note that caffeine is found in various foods and beverages beyond coffee, including tea, chocolate, and some soft drinks. Pregnant women should be mindful of their total caffeine intake from all sources to stay within the recommended limits.

Caffeine Sources: Beyond Coffee and Tea

While coffee and tea are the most well-known sources of caffeine, this stimulant is present in a variety of other foods and beverages. Understanding the caffeine content of different products can help individuals manage their overall intake more effectively.

Caffeine Content in Common Beverages

How much caffeine is in different drinks? The caffeine content can vary significantly between different beverages:

• Coffee: Up to 200 mg per cup, depending on brewing method and bean type
• Tea: 14 to 60 mg per cup, varying by tea type and steeping time
• Energy drinks: Can range from 80 to over 300 mg per serving
• Soft drinks: 30 to 60 mg per 12-ounce serving for most cola beverages

Chocolate and Other Food Sources

Caffeine is also present in various food products, particularly those containing chocolate. Dark chocolate typically contains more caffeine than milk chocolate. Other less obvious sources of caffeine include some ice creams, yogurts, and even certain medications.

Maximizing Benefits and Minimizing Risks: Strategies for Responsible Caffeine Consumption

While caffeine can offer numerous benefits when consumed responsibly, it’s essential to develop strategies that maximize these advantages while minimizing potential risks. By adopting thoughtful consumption habits, individuals can enjoy the positive effects of caffeine while maintaining overall health and well-being.

Timing Your Caffeine Intake

How can you optimize caffeine consumption timing? Consider the following strategies:

1. Limit caffeine intake in the afternoon and evening to prevent sleep disturbances
2. Consume caffeine strategically before tasks requiring heightened alertness or focus
3. Space out caffeine consumption throughout the day to maintain steady energy levels

Monitoring Total Daily Intake

Keeping track of your daily caffeine consumption from all sources is crucial for staying within recommended limits. Consider using a food diary or smartphone app to log your caffeine intake, including coffee, tea, energy drinks, and caffeine-containing foods.

Gradual Reduction for Those Seeking to Decrease Consumption

If you’re looking to reduce your caffeine intake, a gradual approach can help minimize withdrawal symptoms. Try these steps:

1. Slowly decrease your daily caffeine consumption over several weeks
2. Substitute caffeinated beverages with decaf alternatives or herbal teas
3. Explore natural energy-boosting alternatives like exercise or improved sleep habits

Staying Hydrated

To counteract the mild diuretic effects of caffeine, ensure adequate hydration by:

• Drinking water alongside caffeinated beverages
• Increasing overall daily water intake
• Monitoring urine color as an indicator of hydration status

By implementing these strategies, individuals can enjoy the benefits of caffeine while minimizing potential negative effects on their health and well-being. Remember that personal tolerance and sensitivity to caffeine can vary, so it’s essential to pay attention to your body’s responses and adjust consumption accordingly.

How Much Is Safe and How It Affects Your Body Systems

Written by WebMD Editorial Contributors

In this Article

• Safe vs Unsafe Levels of Caffeine Consumption
• How Caffeine Affects Your Nervous System
• How Caffeine Affects Your Heart
• How Caffeine Affects Digestion and Urination
• Is Caffeine OK When You’re Pregnant?

If you rely on a cup of coffee to jolt you awake in the morning or get you through an afternoon slump, you’re not alone. Four out of every five adults consume caffeine daily.

Your caffeine intake depends on the caffeine-containing products you prefer. A cup of tea only has 14 to 60 milligrams of caffeine in it, depending on the type of tea, while coffee has up to 200. You also take in caffeine if you enjoy energy drinks, colas, or chocolate products.

While caffeine usually isn’t dangerous in moderation, too much can negatively affect your health.

Most adults can safely consume about 400 milligrams of caffeine a day. That’s about what you’d get by drinking four to five average-sized cups of coffee.

That’s the typical safe amount, but there’s a lot of variation in how much caffeine people can tolerate. Signs that you’ve had too much include:

• ‌Shakiness
• ‌Agitation
• ‌Trouble sleeping
• ‌Headaches
• ‌Dizziness
• Racing heart
• ‌Dehydration 

‌The more caffeine a food or drink item contains, the more likely you are to experience side effects.

Most people feel the maximum effect of caffeine about an hour after consumption. After four to six hours, your body will have burned off about half of what you took in.

Increased Alertness

Caffeine is a stimulant. In the brain, it blocks the effects of a chemical called adenosine, which makes you feel sleepy. You then feel more alert and energetic, which is why many people drink coffee or tea to stay awake.

Sleep Cycle Changes

Caffeine may keep you awake even if you don’t want it to. Levels of the hormone melatonin, which your body needs to fall asleep, decrease in the presence of caffeine. If you have trouble sleeping, you may want to limit your caffeine consumption in the afternoon and evening.

Feelings of Anxiety

The other downside is that caffeine may make you feel jittery or anxious, especially if you take in too much. If you have an existing anxiety or panic disorder, your doctor may advise you to avoid caffeine.

Increased Dopamine Levels

In other cases, caffeine can boost your mental well-being. It boosts the flow of dopamine, a brain chemical that makes you feel happy and engaged with the world around you. This may be why drinking a moderate amount of coffee has reduced some study participants’ risk of depression and suicide.

Positive Impact on Memory and Cognition

Caffeine may even help you to think and remember better. Study participants who drink coffee have performed better on tests. Also, older people who consume caffeine may be less likely to develop Alzheimer’s disease and other age-related memory issues.

Addiction and Withdrawal

There is a potential for addiction to caffeine. If you have headaches, feel depressed, or have trouble concentrating when you skip your usual intake, or if you feel like you can’t stop consuming caffeine despite side effects, you may be experiencing withdrawal.

Safe in Moderate Amounts

For the most part, caffeine is safe for your heart. There’s no evidence that it will increase your blood pressure or cause dangerous heart rhythm disturbances known as arrhythmias.

Caffeine from Energy Drinks Affect Your Heart Differently

Energy drinks may be the exception. If you get caffeine from a 32-ounce energy drink, you may be more likely to have abnormal heart rhythms and slightly high blood pressure six hours later.

Negative Effects for Those with Pre-Existing Heart Conditions

Less concentrated forms of caffeine may also temporarily increase your heart rate if you take in too much. This can be an unnerving sensation, but it’s normally not a concern unless you have pre-existing heart problems. If you do, it’s best to speak with a doctor about whether or not it’s safe to take in caffeine.

You might have heard some people say that coffee gives them heartburn. Caffeine does increase the amount of acid that your stomach produces.

Some scientists have connected this effect to the bitter taste of caffeine, so a more bitter-tasting food or drink would create more acid. 

If you have an acid reflux condition like gastroesophageal reflux disease (GERD), you may find that caffeine worsens your symptoms. Caffeine is also a diuretic, which means that it encourages your body to urinate more.

Too much caffeine can harm a developing baby, especially in the early stages of pregnancy. Even before you conceive, if you take in more than 400 milligrams of caffeine per day, there may be a negative effect. ‌

A fetus’s body breaks down caffeine more slowly because it lacks a specific chemical compound. That doesn’t mean you should avoid caffeine entirely during pregnancy, but obstetricians recommend limiting your intake to less than 200 milligrams per day.

If you have any further questions about caffeine intake and your body, consult a doctor.

Top Picks

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

Share on PinterestBrothers91/Getty Images

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.

Headache. Bad advice from a neurologist

• Home >

• About clinic >

• Publications >

• Headache. Bad advice from a neurologist

Medicine does not stand still, new diagnostic methods are emerging, new drugs are being developed.

Why, in the modern world of advanced medicine, does a person continue to suffer from headaches? Why does headache remain a debilitating problem for millions of people?

Unfortunately, there are still myths about medicine, in particular about the nature of headaches and their treatment. Today we “visit” a neurologist and consider his bad advice with brief comments.

Bad advice on headaches:

Advice 1. The head always hurts from something (many options are possible here: “from the neck”, from blood vessels, osteochondrosis…)

• Not at all. 90% of the headache is primary, that is, the headache itself (in other words, due to the peculiarities of the course of biochemical processes in the head).

Advice 2. To identify the cause of a headache, you should definitely do an MRI, X-ray, ultrasound of the vessels, further down the list, and in general be examined “from head to toe”!

• Only at a face-to-face appointment, the doctor will determine the need and extent of additional examinations based on the history and examination.

Advice 3. To get rid of a headache, course procedures are needed: droppers, injections of drugs that improve the functioning of the brain, blood vessels, etc.

• Headache is treatable, for this it is necessary to choose a drug for pain relief and, possibly, for preventive treatment. Dropper courses do not cure headaches.

What myths or “bad advice” about headaches do you know?

Do not tolerate a headache – get professional help in accordance with modern international standards. Contact a specialist by calling the unified contact center in Moscow +7 (495) 775 75 66, use the online appointment service or contact the clinic reception.

Return to publication list

• Back pain – causes and treatment
• Vegetative-vascular dystonia (VVD) – causes and treatment
• Inflammation of the facial nerve
• Calling a pediatric neurologist at home
• Calling a neurologist at home
• Headaches in the back of the head – causes and treatment
• Dizziness and loss of coordination – causes and treatment in adults
• Dizziness in the elderly – causes and treatment
• Dorsopathy (treatment of back pain)
• Language Development Delay (SPD)
• Sleep disturbance risk calculator
• Consultation of a pediatric neurologist
• Neurologist’s consultation
• Treatment of Alzheimer’s disease
• Treatment of Parkinson’s disease
• Treatment and recovery after a stroke
• Treatment of intervertebral hernia of the lumbar and cervical
• Migraine (headache) treatment
• Treatment of sleep disorders
• Treatment of neuralgia
• Treatment of nervous tics
• Treatment of osteochondrosis
• Treatment of psychovegetative disorders (PVR)
• Treatment of multiple sclerosis
• Treatment of cervical osteochondrosis
• Lumbodynia (back pain treatment)
• Violation of cerebral circulation – causes and treatment
• trigeminal neuralgia
• Neuritis: causes, diagnosis and treatment
• Neurosis and neurotic reactions in children
• Neurophysiological testing
• Numbness of the upper limbs (hands) – causes and treatment
• Numbness of the limbs – causes and treatment
• Numbness of the lower extremities (legs) – causes and treatment
• Osteochondrosis of the thoracic spine
• Osteochondrosis of the lumbar spine
• Paravertebral blockade
• Persistent headaches – causes and treatment
• Neurologist-somnologist appointment
• X-ray of the skull
• Thoracalgia (treatment of pain in the thoracic region)
• Cephalgologist
• encephalopathy
• Epilepsy

First aid for headaches: how to quickly eliminate pain.

Does the head feel like it’s splitting apart or like a ball of fire with fluid pulsing inside? So, you are faced with a severe headache – one of the most common diseases and problems of mankind.

The high speed of modern life, frequent stress, regular overwork and chronic fatigue every year increase the number of people who are prone to severe headaches. In most cases, discomfort in the head area makes itself felt at the most unexpected moment, when a person needs to maintain clarity of thought and efficiency.

What to do with a headache

Unfortunately, many people see only the first painkillers that come to hand, which can be found in advertising or on the advice of friends and relatives, as a first aid for headaches.

Self-treatment is dangerous! To relieve a severe headache, accompanied by weakness, dizziness and nausea, you should immediately consult a doctor – a general practitioner or a neurologist.

Simply call ON CLINIC International Medical Center or make an appointment by filling out the form at the bottom of the page, and an experienced specialist will soon see you. The trip to the clinic will take much less time than you think. You can search the Web for tips on getting rid of a headache much longer. Going to the pharmacy without consulting a specialist is also not a good idea. After all, they will sell you an analgesic there, not taking into account the peculiarities of your condition, existing and past diseases.

Branches of ON CLINIC are located throughout Moscow, next to the metro. We work seven days a week and even on holidays. Come – our doctors will immediately receive you and explain how to cope with a headache in your particular case.

How to eliminate a headache?

At home, you can get rid of a headache only with the help of simple exercises and streamlining the schedule of work and rest.

• For mild headaches, you can try some exercises involving the back and neck muscles. Exercises must be done at a calm pace, without sudden jerks. With migraines and severe headaches, this method of anesthesia should be abandoned.
• Listen to your body – are you tense, are you clenching your teeth from mental stress, are you stooping. Relax. Straighten up and get used to sitting straight, this will reduce the risk of headaches.
• Be sure to take regular breaks when working on the computer and watching TV.
• Limit caffeine intake, drink plenty of clean water.
• If possible, when headaches occur, try to eliminate the source of bright light – do not look at the sun, the TV screen, make the lighting in the room more subdued. On sunny days, wear sunglasses or tinted glasses when going outside.
• A cold compress can be applied to the forehead for a few minutes.
• Be sure to get enough sleep and try to go to bed at the same time. But don’t try to spend much more time in bed than usual – too much sleep can also cause headaches.
• If you have a headache, try to sleep on your back so that your neck muscles do not numb and your body is comfortable.

Non-drug treatment of headache involves complete rest and silence in a darkened, well-ventilated room. The use of herbal decoctions, tinctures and oils is possible only after consulting a doctor.

If the headache does not go away, becomes stronger and more painful, do not hesitate, consult a doctor! Remember that this condition can be a sign of very serious diseases, including stroke and brain tumors.

What is the danger of self-medication?

Don’t be fooled by ads that promise “instant headache relief with no side effects.” Uncontrolled use of painkillers can lead to the most unpredictable consequences, ranging from exacerbation of existing chronic diseases to serious conditions that require an ambulance.

Undesirable side effects can accumulate in the body for years and one day “explode” into an outbreak of serious diseases. When taking drugs, it is also necessary to take into account the fact that the body quickly gets used to a particular drug and may stop responding to it.