How do you cure headaches? Here are 18 effective home remedies to get rid of headaches naturally. Discover how drinking water, taking magnesium, limiting alcohol, and getting adequate sleep can help relieve headache symptoms.

Natural Remedies to Treat Headaches

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.

Causes 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 lack of sleep, dehydration, caffeine withdrawal, alcohol use, nutrient deficiency, and 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.

Drink Water to Relieve Headaches

Inadequate hydration may lead you to develop a headache. In fact, studies have demonstrated that dehydration is a common cause of headaches. What’s more, being dehydrated can impair concentration and cause irritability, making your symptoms seem even worse. Thankfully, research suggests that drinking more water may help reduce headache occurrence, duration, and severity in some people. To help avoid dehydration headaches, focus on drinking enough water throughout the day and eating water-rich foods like fruits and vegetables.

Magnesium Supplements for Headache Relief

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

Limit Alcohol to Prevent Headaches

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. Alcohol intake is also a risk factor for tension headaches and for cluster headaches, which are among the most severe types of headaches. 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. People who experience frequent headaches could try cutting back on their alcohol intake to see if it benefits their symptoms.

Get Adequate Sleep to Prevent Headaches

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. 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. However, getting too much sleep has also been linked to headaches.

Other Natural Headache Remedies

In addition to drinking water, taking magnesium, limiting alcohol, and getting adequate sleep, there are several other natural remedies that may help alleviate headache symptoms. These include applying a cold compress, getting a massage, practicing relaxation techniques like meditation or deep breathing, and using essential oils like peppermint or lavender. Herbal remedies like feverfew and butterbur have also been studied for their potential headache-relieving properties. However, it’s important to consult with a healthcare professional before using any new supplements or treatments, as they may interact with medications or have side effects.

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.

Natural Home Remedies for Headaches and Migraine

Not all headache or migraine attacks can be avoided, but regular use of these home remedies may improve your quality of life.

By Sara CalabroMedically Reviewed by Jason Paul Chua, MD, PhD

Reviewed: April 14, 2021

Medically Reviewed

Ready for relief? One of these migraine home remedies might help.

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If you get frequent headaches or migraine attacks, you may wonder whether there’s any way to prevent them — or what might help relieve your pain and other symptoms when you get one. Even if your doctor has prescribed medication or other treatments, are there additional measures you could be taking on your own?

The answer is yes. While home remedies and lifestyle changes alone may not prevent or relieve all headaches or migraine attacks, they can have an additive effect when used along with doctor-prescribed therapies.

Understanding what brings on, or triggers, headache and migraine attacks may help you identify what types of self-care might prevent them.

Tension headaches, which according to the World Health Organization (WHO) affect more than half of all women and more than a third of all men in developed countries and, increasingly, affect more people in developing countries as well, are brought on by tight muscles in the shoulders, neck, scalp, and jaw, which in turn may be caused by stress, depression, anxiety, and fatigue, according to MedlinePlus.

Migraine attacks, which according to the Migraine Research Foundation affect 12 percent of people in the United States and are about three times more common in women than in men, can be triggered by changes in the weather, fatigue, stress, anxiety, insufficient sleep, dehydration, and hormonal changes (in women), according to the American Migraine Foundation. Attacks can also be set off by skipping meals, performing strenuous exercise, travel to a higher altitude, and, for some, alcohol or the food additive monosodium glutamate (MSG).

Before you try supplements or other complementary therapies to treat migraine attacks or headaches, be sure to consult your doctor, says Jennifer Kriegler, MD, a neurologist and headache specialist at Cleveland Clinic’s Neurological Institute in Ohio.

“Even natural substances have side effects,” Dr. Kriegler says. In addition, because dietary and herbal supplements aren’t regulated by the U.S. Food and Drug Administration (FDA), “what you think you’re buying isn’t always what you get,” she notes.

Eat Regularly and Avoid Dehydration to Help Prevent Headache and Migraine

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Skipped meals or too many hours between them is a common migraine attack trigger. Low blood glucose caused by not eating can also cause a headache that is not part of a migraine attack.

While it’s true that planning healthy meals and snacks takes effort, as does making sure you eat them at regular intervals, the payoff of that effort is more energy and potentially fewer headaches or migraine attacks.

Since even mild to moderate dehydration can be a trigger for a migraine attack or headache, get in the habit of having water available to drink at all times, particularly during exercise.

For some people, particular foods or beverages can be triggers. According to Vince Martin, MD, a neurologist and the director of the University of Cincinnati headache and facial pain center, speaking at the 2021 Migraine World Summit, the three most common food triggers are MSG in liquid form (such as in a soup), too much or too little caffeine, and alcohol. A food diary can be a good way to identify food triggers.

Feverfew May Prevent and Treat Migraine Pain

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The herb known as feverfew became popular as a migraine remedy in the 1980s, when a landmark British study showed that more than 70 percent of participants had less migraine pain after taking feverfew daily. Since then, more studies have demonstrated feverfew’s benefit in preventing and treating migraine pain.

Research published in Clinical Drug Investigation showed improvement in migraine pain among people who took feverfew daily in combination with white willow, an herbal remedy that contains properties similar to aspirin.

“Feverfew works best as a preventive medicine — it’s not as effective once you have [a migraine attack],” says Amy Rothenberg, ND, a naturopathic physician in private practice in Enfield, Connecticut. “And white willow, often called nature’s aspirin, can be an effective tool for treating a migraine headache.”

Kriegler cautions that if people are “allergic to aspirin or taking other NSAIDs, they shouldn’t use these [supplements]. “

Omega-3 Fatty Acids May Reduce Headache Severity

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Omega-3 fatty acids are essential fatty acids that your body needs but can’t produce on its own. They must therefore be consumed in the diet.

Foods that contain omega-3 fatty acids include wild cold-water fish such as salmon, cod, and tuna; flaxseed, walnuts, and eggs fortified with omega-3s.

Omega-3s are known to have anti-inflammatory and anti-blood-clotting effects, which may make them protective against heart disease and stroke.

Consuming more foods high in omega-3 fatty acids may also have some benefit for people with migraine.

A meta-analysis of randomized controlled trials published in November 2018 in Nutritional Neuroscience found that consumption of omega-3 fatty acids reduced the duration of migraine attacks by about three and a half hours, although it had no effect on the frequency or severity of attacks.

A study published in the August 2016 Journal of Pain also looked at the role of another essential fatty acid, omega-6, in chronic migraine and found that reducing omega-6 fats along with increasing omega-3 consumption led to more headache improvement than reducing omega-6s alone.

Omega-6 fatty acids are found in many processed foods that contain corn oil, as well as in flaxseeds, pumpkin seeds, pine nuts, and pistachios. The typical American diet contains 10 times more omega-6 than omega-3 fatty acids, according to the Harvard Health Letter, and many experts believe that consuming about the same amount of both is healthier for humans.

Magnesium May Reduce Migraine Frequency and Intensity

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Magnesium can be taken as a natural supplement to prevent migraine attacks, says Nada Hindiyeh, MD, a headache specialist and researcher at Stanford Health Care in Palo Alto, California.

In a meta-analysis published in 2016 in Pain Physician, oral magnesium was shown to reduce the frequency and intensity of migraine attacks. There was also evidence that intravenous magnesium could help reduce the severity of an acute migraine attack within 15 to 45 minutes.

Many healthy foods provide magnesium, including bananas, flaxseeds, chia seeds, pumpkin seeds, cashews, dark chocolate, and leafy greens such as spinach and Swiss chard.

RELATED: 8 Foods High in Magnesium

Acupressure May Help Relieve Tense Muscles

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Acupressure is used in traditional Chinese medicine (TCM) and can improve tightness and tension in the neck and shoulder muscles, which can sometimes trigger or worsen a migraine attack or headache.

According to UCLA Integrative Medicine, acupressure sends a signal to the body to turn on self-healing or regulatory mechanisms. It’s performed by applying firm pressure to stimulate each pressure point. You can do acupressure to yourself or have someone else do it.

A few common pressure points for treating headache include:

• Gallbladder 20 (GB20), also called feng chi, is located by feeling the mastoid (ear) bone and following the groove back to where your neck muscles connect to the skull.
• Triple Energizer 3, or zhong zhu, is found in the groove formed by the tendons of the fourth and fifth fingers, behind the knuckles

Scalp Massage May Help Relieve Migraine Pain

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Do-it-yourself scalp massages may be an effective way to alleviate migraine pain.

For some people with migraine, scalp massage will offer relief from pain by helping reduce tension and promoting more robust circulation, says Dr. Rothenberg. “For others, the idea of being touched anywhere, especially the head, won’t be appealing and could make the pain worse. Like many aspects of natural, individualized medicine, nothing will work for everyone!”

Scalp massage is unlikely to be comfortable for people with allodynia, a fairly common symptom of migraine in which people are very sensitive to touch and other stimuli that isn’t typically painful. Allodynia can make even normal activities such as brushing hair or resting your head on a pillow very painful.

A Cold Compress or Ice Pack Can Help Lessen Pain

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Although both ice and heat can be used to relieve pain, most people with migraine prefer cold, according to the National Headache Foundation.

Cold packs can be placed on the forehead and temples or on the back of the neck, if you prefer. It’s best to keep a cloth between your skin and an ice pack; if you use a commercial cold pack, make sure there are no leaks where chemicals could escape and potentially harm your eyes.

Vitamin B12 Levels May Be Associated With Migraine Risk

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Evidence links low levels of vitamin B12 with migraine. A study published in October 2019 in the journal Headache compared vitamin B12 levels in 70 people with migraine and 70 healthy people of similar demographics. Investigators found that serum levels of B12 were significantly lower in people with migraine compared with participants without migraine. People with the lowest levels of the vitamin were five times more likely to have migraine than those with the highest levels of B12.

Researchers have also tested the effects of daily vitamin supplements containing folic acid (vitamin B9), vitamin B6, and vitamin B12 on migraine. In a study published in 2016 in the Journal of Headache and Pain, it was found that 1 milligram (mg) of folic acid in combination with vitamin B6 and B12 was less effective in reducing symptoms associated with migraine compared with a dose previously tested by the same researchers, namely 2 mg folic acid in combination with 25 mg of vitamin B6 and 400 micrograms (mcg) of vitamin B12.

Butterbur Is Sometimes Used for Migraine Prevention

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Extracts from the leaves and roots of the butterbur plant have been used for the treatment of migraine.

A review of evidence on natural remedies published in March 2016 in Headache concluded butterbur was effective in helping prevent migraine. The analysis included a trial in which the supplement reduced the frequency of migraine by 48 percent, compared with 26 percent in the control group.

On the basis of those studies, the American Headache Society, the Canadian Headache Society, and the American Academy of Neurology all recommended butterbur for use in preventing migraine.

The American Academy of Neurology later retracted its recommendation because of concerns about liver toxicity.

According to the National Center for Complementary and Integrative Health, butterbur products that contain chemicals called pyrrolizidine alkaloids may damage the liver, lungs, and blood circulation, and possibly cause cancer. Consumers should therefore consider using only products that are certified “PA-free.”

Butterbur is usually taken orally and, according to an article in StatPearls, the recommended dose is between 50 and 150 mg. Since butterbur can interact with certain drugs, it’s advised that you talk with your doctor before taking it or any other herbal supplement.

Essential Oils Can Have a Calming Effect

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While no strong evidence suggests that essential oils can reduce the frequency or severity of headaches or migraine attacks, some people find it relaxing to massage lavender oil, diluted peppermint oil, or basil oil on their temples, or to put a few drops in a diffuser to scent the air.

“Lavender can be calming, and anything that decreases stress is helpful,” says Kriegler.

While lavender oil can be either inhaled or applied topically, it should not be taken orally because of its potency and the potential for taking in too much, according to Cleveland Clinic.

As an alternative to peppermint oil, peppermint tea brewed from fresh or dried leaves can also provide a relaxing effect, and contribute to proper hydration.

“Basil oil has a long history as a home remedy for relaxation and as an analgesic, or painkiller,” says Rothenberg. “The herb works as a muscle relaxant, so it is especially helpful for headaches caused by tension and tight muscles.”

Before applying any oil to your body, perform a skin test on the inside of your wrist to make sure you aren’t allergic to it.

Additional reporting by Becky Upham.

Tension headache: tolerate or treat?

Headache

Cephalgia

Pericranial muscle tension

Central sensitization

Neurovascular inflammation

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12th of April

With a headache (cephalgia), for sure, every person has encountered. According to experts, in most cases we are dealing with a tension headache – at first glance, it is quite harmless. Is it really? What voltage are we talking about? And if this pain is really not dangerous, why do doctors still recommend seeking medical help, and not limited to taking painkillers? We asked these questions to an employee of the Department of Nervous Diseases and Neurosurgery of Sechenov University, a neurologist, Ph.D. Olga Vladimirovna Kosivtsova.

What pain is called tension headache? What are its distinguishing features?

O.V.K. Currently, about 200 types of headache are known to neurologists, and among them tension headache (THT), migraine, cluster headache and overhead headache are the most common. TTH is the most common primary headache in the population. In ICD-10, this type of pain is referred to as “tension-type headache.”

Tension headache is called the pain that bothers mainly in the afternoon, after stress, after psycho-emotional stress. Most patients describe it as bilateral, pressing, aching, bursting. Usually such comparisons are used: “as if they put on a hoop”, “as if they put on a helmet”. As a rule, such pain is quite moderate. Neurologists have a visual analog pain scale from 0 to 10, where 0 is no pain and 10 is unbearable pain. Patients with tension-type headache rate their pain from 3 to 5 points. Most of them claim that the pain is tolerable and does not require pain medication.

However, according to macroeconomic studies, TTH (especially chronic) is the most common cause of disability and is second only to back pain and SARS.

What voltage are we talking about? What is the nature of tension headache?

O.V.K. This is a tricky question for neurologists. For a long time it was believed that the cause and source of TTH is the tension of the pericranial muscles, that is, the so-called muscular-tonic syndrome (prolonged spasm of several muscle groups of the neck, head and chest). Excessive physical activity, stress, prolonged static stress (for example, pianists, dentists, etc.) can lead to its occurrence. More recently, researchers studying various types of cephalalgia have provided evidence that TTH is more than tension in pericranial muscles (eg, temporalis, sternocleidomastoid, trapezius, splenius capitis) because not all patients with TTH their pain is noted. In this regard, at the moment, the theory of the central mechanism of the occurrence of HDN (central sensitization) has become the main one, which does not exclude the peripheral nociceptive component (nociceptors are located around the blood vessels of the striated muscles, at the attachment sites of tendons and fascia – they are the primary source of pain). The fact is that there are structures in the brain that respond to a long-term pain impulse. At one time, studies were conducted using a certain mode of magnetic resonance imaging, which showed that in patients with chronic tension headache (pain that is present for more than 15 days a month), changes are observed in the gray matter of the naked brain – in those areas that are involved in pain information processing. In such patients, tension and tenderness of the pericranial muscles are secondary, not primary.

In addition, recent studies have shown that patients with TTH have neurovascular inflammation characteristic of migraine. It has been proven that patients with HDN have a large number of inflammatory mediators (interleukins). However, other scientists in their works refute these conclusions.

Are there any predisposing factors that can cause or exacerbate tension headache?

O.V.K. The most important factor is various types of stress, which modern man can hardly influence.

Long-term static loads can also become a trigger mechanism for HDN. It has been observed that patients with chronic TTH often tilt their heads slightly forward, which forms a vicious circle – this head position itself exacerbates TTH or provokes its onset.

In addition, there is an opinion that HDN occurs against the background of certain diseases, for example, acute vestibular dysfunction, in which any turn of the head causes dizziness, nausea and vomiting in the patient. As a result, a person tries to limit the movement of the head, which leads to tension of the pericranial muscles and the manifestation of TTH (approximately 80% of those with acute vestibular dysfunction develop a tension headache over time, which quickly becomes chronic in the absence of effective treatment). The same patterns are observed in pathologies accompanied by instability during walking.

Are there varieties (classification) of HDN?

O.V.K. Today, clinicians use a classification of TTH that focuses on the frequency of attacks, which determines the tactics of managing the patient and prescribing drugs. It is customary to single out episodic headache, when the number of attacks is less than one per month, and chronic TTH, when the number of attacks is at least 15 per month or more than 180 days per year. Between them there is a middle option – episodic tension-type headache, in which the number of attacks is 2-12 cases per month.

What tests should be performed to make a diagnosis of HDN, and with what diseases and conditions is such pain differentiated?

O. V.K. Classic tension-type headache does not require additional testing. But clinicians should always be wary of differential diagnosis – especially in older patients. Note that the prevalence of HDN varies by age. The peak falls on persons 30-50 years old. Further, the frequency of true TTH decreases, and older people may have concomitant headaches that exacerbate TTH – for example, arthrosis of the temporomandibular joint or temporal periarteritis.

First of all, doctors use clinical diagnostic criteria, which are essentially based on the exclusion of other most common types of headache (cluster headache, migraine, headache headache). For example, TTH does not worsen with exercise, nor is it characterized by nausea and vomiting, which distinguishes it from migraine. When determining TTH, it should be remembered that it is bilateral, pressing, moderate in intensity, non-pulsatile in nature (although in 10% of patients with TTH the pain may be pulsatile).

In primary patients who first applied with complaints of headache, it is necessary to be vigilant about the secondary nature of this pain (up to 8% of the total number of complaints about this). In other words, to clarify the presence of diseases that are clinically manifested by headache. The most formidable among them is subarachnoid hemorrhage in the brain. It occurs when an aneurysm of a cerebral vessel ruptures, when blood flows into the subarachnoid space, where normally there is only cerebrospinal fluid (fluid that bathes the brain). The blood that has entered this space begins to irritate the soft meningeal membrane of the brain, which is richly innervated, as a result of which the patient’s only symptom of this pathology may be a diffuse headache. However, unlike HDN, this pain is extremely intense, so patients complain about its unbearable nature. Such pain is a direct indication for the appointment of neuroimaging. Computed tomography in the first two days from the onset of pain reveals subarachnoid hemorrhage. Magnetic resonance imaging is less informative.

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Neurologists have other “red flags” that are important to focus on when taking an anamnesis. A headache and a temperature above 38 ° C are always alarming – an infectious lesion of the meninges of the brain can take place here. In this case, the doctor should pay attention to the so-called meningeal signs.

Headache in patients with oncological diseases is always alarming – here we can talk about secondary metastatic damage to the brain or its membranes.

Headache after a head injury is of concern, bearing in mind that the formation of subdural or epidural traumatic hematomas can occur after a certain light interval, which sometimes reaches six months from the moment of injury.

The headache of a hypertensive nature, which is observed in the morning after waking up, is alarming, and when the position of the body changes its intensity.

Thus, during a neurological examination, a neurologist can identify certain symptoms that indicate damage to the brain. It is on their basis that an additional examination of the patient is assigned.

Self-diagnosis using MRI before a visit to the doctor is ineffective, and sometimes even harmful. For example, the detection of a retrocerebellar cyst, an pineal cyst, or minor “vascular” changes in the brain can be interpreted as the cause of a headache, although this is far from always the case. For example, headache in the elderly is not a symptom of ischemic brain damage. The result of an incorrect interpretation of the study is the appointment of incorrect treatment, while tension-type headache remains undiagnosed.

What are the treatment algorithms for this type of pain?

O. V.K. It is important for patients to know that uncontrolled use of pain medications can lead to secondary headache – overuse or drug-induced. The treatment of such pain is much more difficult, and in some cases requires hospitalization in a hospital for detoxification therapy.

Episodic tension pain with infrequent attacks does not require treatment. With significant discomfort, a single dose of analgesics or non-steroidal anti-inflammatory drugs is allowed.

Episodic pain up to 12 attacks per month needs a different approach. The doctor conducts an explanatory conversation with the patient that excessive intake of painkillers (more than 15 tablets per month) can lead to a new type of pain – drug-induced. In addition to (and sometimes instead of) painkillers, non-drug treatment is recommended for such patients, including the application of warming ointments to the neck and temporal region, physiotherapy exercises, sleep for more than 8 hours a day, a contrast shower on the scalp, and self-massage of the pericranial muscles.

Chronic TTH requires treatment aimed at preventing headache attacks, improving the patient’s quality of life and effective headache relief. The leading one today is the use of tricyclic antidepressants that affect the reuptake of neurotransmitters (norepinephrine, serotonin), which proves central sensitization in the genesis of HDN. They are prescribed to patients with chronic TTH in the absence of contraindications (cardiac arrhythmias, overweight, unsteady gait). First, small doses of the drug are prescribed at night. If necessary, then gradually increase the dosage to the minimum effective, that is, one that has an effect – it prevents headaches.

If antidepressants are ineffective or if there are contraindications to their use, anticonvulsants are prescribed that affect not only central, but also peripheral sensitization.

The standard treatment regimens also include drugs from the group of muscle relaxants. Although there has been some recent controversy regarding their effectiveness, some studies show that the combination of antidepressants and muscle relaxants is statistically more effective than the use of an antidepressant alone.

In addition to medicines, patients are shown non-drug methods of treatment: reflexology, physiotherapy, massage of the cervical-collar zone, as well as cognitive-behavioral psychotherapy, the main purpose of which is to teach the patient to deal with stress and respond adequately to them.

Treatment of chronic HDN is quite long. For example, taking antidepressants is prescribed for at least 6 months. After this time, the medicine is canceled and it is observed whether the headache returns, whether it will be as frequent and intense.

Sources:

1. Clinical guidelines “Tension headache (THT) Developed by: All-Russian Society of Neurologists, Interregional Public Organization “Russian Society for the Study of Headache”. – 2021.
2. Azimova Yu.E., Alferova V.V., Amelin A.V., Artemenko A.R., Akhmadeeva L.R., Ekusheva E.V., Karakulova Yu.V., Koreshkina M.I., Kurushina O .V., Latysheva N.V., Lebedeva E.R., Naprienko M.V., Osipova V. V., Pavlov N.A., Parfenov V.A., Rachin A.P., Sergeev A.V. ., Skorobogatykh K.V., Tabeeva G.R., Filatova E.G. Clinical guidelines “Tension headache (THT)” // Journal of Neurology and Psychiatry. S.S. Korsakova
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Headache needs to be treated!

It is difficult to find a person who is not familiar with a headache. And according to research by the International Pain League, this is the most common complaint of patients and its peak falls on people of working age. But at the same time, this is the most common reason for self-treatment. But why don’t we rush to the doctor? Does the usual pill that saves us from unpleasant symptoms harm us? These questions are answered today by the head of the Regional Center for Diagnosis and Treatment of Headache on the basis of GAU RO “OKDC”, a neurologist, candidate of medical sciences, Elena Shestel .

The modern age of high technology and the rapid pace of life has played a cruel joke on us. As a rule, the first headaches appear already in adolescence, and over the years they occur more and more often. But we do not have enough time to see a doctor, and analgesics are actively advertised in the media, and any pharmacy will gladly offer a wide range of painkillers. The first time in such cases there is a result. But analgesics do not cure a headache, they only reduce the pain syndrome, and after a while the headache appears again and again, becomes more acute, severe and protracted. And now we don’t notice how the first-aid kit is overflowing with various drugs, and in the woman’s purse there is a package of analgesics more than a cosmetic bag. We are embarrassed by our illness, it’s inconvenient for us to ask our boss to go to the doctor, and a number of men generally consider complaints of a headache and going to doctors about it as a manifestation of weakness of character. As a result, late diagnosis of serious diseases and severe complications from self-treatment.

To date, more than 300 causes of headaches are known. Among them are such serious ones as a tumor, stroke, trauma, inflammation of the brain. But even such a common disease as migraine can lead to frequent severe long-term headache attacks, when analgesics no longer help. And the painkillers themselves are comparable in their side effects to a time bomb. They can cause an increase in blood pressure, swelling, and frequent allergic reactions. But the worst thing is that they cause painless ulcers of the stomach and duodenum, which the patient learns about only when he gets to the operating table. And such complications are very common, so in all European countries, analgesics are sold by prescription. The patient must know that any form of headache must be treated! But to treat where they know how to do it, to treat where they are waiting for patients with a headache.

Regional Headache Diagnosis and Treatment Center on the basis of GAU RO “OKDC” is the first and so far the only specialized center in the South of Russia, where every patient with a headache will be helped, regardless of the cause and duration of the disease.