How can you instantly stop a headache. What are the most effective home remedies for headache relief. Which lifestyle changes can help prevent recurring headaches. How do massage and acupuncture contribute to headache management. Why are proper hydration and sleep crucial for headache prevention.

Understanding the Nature of Headaches: Causes and Types

Headaches have become an increasingly common ailment in our fast-paced world. While some are the result of underlying medical conditions, many are triggered by everyday factors such as stress, dehydration, overexertion, or poor sleep habits. Understanding the root cause of your headaches is crucial for effective management and prevention.

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

• Tension headaches: Often described as a tight band around the head
• Migraines: Typically accompanied by sensitivity to light and sound
• Cluster headaches: Intense pain concentrated around one eye
• Sinus headaches: Associated with facial pain and pressure

Identifying your specific headache type can help you tailor your relief strategies more effectively. While over-the-counter medications like ibuprofen or acetaminophen can provide temporary relief, they don’t always address the underlying causes. Moreover, excessive reliance on these medications can lead to rebound headaches, creating a vicious cycle.

The Power of Massage Therapy in Alleviating Headache Pain

Massage therapy is not just a luxurious indulgence; it’s a powerful tool for headache relief. Many headaches, particularly tension headaches, stem from muscle strain in the upper body, often due to poor posture or intense physical activity. Massage can help alleviate this tension and provide much-needed relief.

How does massage therapy work for headaches?

Massage therapy works by:

• Relaxing tense muscles, particularly in the neck and shoulders
• Improving blood circulation to the affected areas
• Releasing endorphins, the body’s natural pain-relievers
• Reducing stress and promoting overall relaxation

When seeking massage therapy for headache relief, it’s essential to choose the right type of massage and a qualified practitioner. Different massage techniques can address various types of headaches:

• Swedish massage: Ideal for overall relaxation and stress reduction
• Deep tissue massage: Effective for chronic muscle tension
• Shiatsu: Focuses on pressure points to relieve tension and promote energy flow
• Trigger point therapy: Targets specific areas of muscle tension

Regular massage sessions can not only provide immediate relief but also help prevent future headaches by maintaining muscle relaxation and reducing overall stress levels.

Harnessing the Healing Power of Temperature: Hot and Cold Compresses

Temperature therapy, using both hot and cold compresses, can be a simple yet effective method for alleviating headache pain. This technique is particularly useful for tension headaches and can be easily implemented at home.

Cold Compress Technique

Cold therapy works by:

• Constricting blood vessels, which can reduce inflammation
• Numbing the area, providing a local anesthetic effect
• Slowing nerve impulses, which can interrupt pain signals

To apply a cold compress:

1. Place ice in a plastic bag, wrapping it in a thin cloth to protect your skin
2. Apply the compress to your forehead, temples, or the base of your skull
3. Keep the compress in place for no more than 10 minutes at a time
4. Repeat the process as needed, with breaks between applications

Heat Therapy for Headache Relief

Heat therapy can be beneficial by:

• Relaxing tense muscles
• Improving blood flow to the affected area
• Providing a soothing, comforting sensation

To create a DIY heat compress:

1. Fill a small pillowcase or fabric pouch with uncooked rice
2. Secure the open end by sewing or tying it closed
3. Microwave the rice-filled pouch for about one minute
4. Apply to the back of your neck or forehead for soothing relief

Alternating between hot and cold therapy can provide enhanced relief for some individuals. Experiment with both methods to determine which works best for your specific headache type.

The Aromatherapy Approach: Harnessing Scents for Headache Relief

Aromatherapy, the practice of using essential oils and plant extracts for therapeutic purposes, has gained recognition as a complementary approach to headache management. Certain scents have been reported to soothe and potentially reduce the frequency and intensity of headaches.

Key Essential Oils for Headache Relief

Several essential oils have shown promise in alleviating headache symptoms:

• Peppermint: Known for its cooling effect and ability to improve blood flow
• Eucalyptus: Can help clear nasal passages and relieve sinus-related headaches
• Lavender: Renowned for its calming properties and potential to reduce stress-induced headaches
• Rosemary: May improve circulation and reduce inflammation
• Chamomile: Known for its relaxing effects, which can help with tension headaches

How to Use Essential Oils for Headache Relief

There are several ways to incorporate aromatherapy into your headache relief routine:

1. Diffusion: Use an essential oil diffuser to disperse the scent throughout your space
2. Topical application: Dilute the essential oil with a carrier oil and apply to your temples or the back of your neck
3. Inhalation: Add a few drops to a tissue or cloth and inhale deeply
4. Bath: Add a few drops to a warm bath for a relaxing, therapeutic soak

When using essential oils, it’s crucial to remember that they are highly concentrated and should be used with caution. Always dilute them properly and perform a patch test before widespread use to ensure you don’t have any adverse reactions.

Acupuncture: An Ancient Practice for Modern Headache Relief

Acupuncture, a key component of traditional Chinese medicine, has gained recognition in Western medicine for its potential to alleviate various types of pain, including headaches. This ancient practice involves inserting fine, sterile needles into specific points on the body to promote energy flow and stimulate the body’s natural healing processes.

How does acupuncture work for headache relief?

The mechanisms behind acupuncture’s effectiveness for headache relief are still being studied, but several theories exist:

• Stimulation of the body’s natural pain-relieving compounds, such as endorphins
• Modulation of neurotransmitters involved in pain perception
• Improvement of blood flow to affected areas
• Reduction of muscle tension and stress

Research, including studies cited by the National Institutes of Health, has shown that regular acupuncture treatments can reduce both the frequency and severity of headaches, particularly for individuals suffering from chronic headaches or migraines.

What to expect during an acupuncture session

If you’re considering acupuncture for headache relief, here’s what you can typically expect:

1. Initial consultation: Your practitioner will discuss your medical history and specific headache symptoms
2. Treatment plan: Based on your individual needs, a personalized treatment plan will be developed
3. Needle insertion: Fine needles will be inserted at specific points, which may vary depending on your headache type
4. Rest period: You’ll typically rest for 20-30 minutes with the needles in place
5. Follow-up: Multiple sessions are usually recommended for optimal results

It’s important to choose a licensed and experienced acupuncturist for your treatments. While generally considered safe, acupuncture may not be suitable for everyone, so consult with your healthcare provider before starting treatment.

Breathing Techniques and Relaxation Exercises for Headache Management

The power of proper breathing and relaxation techniques in managing headaches is often underestimated. These simple yet effective practices can help alleviate tension-related headaches by promoting relaxation, reducing muscle tension, and improving overall stress management.

Deep Breathing Exercises

Deep breathing exercises can help activate the body’s relaxation response, potentially easing headache pain. Here’s a simple technique to try:

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

Progressive Muscle Relaxation

This technique involves systematically tensing and then relaxing different muscle groups in your body. It can be particularly effective for tension headaches:

1. Start by tensing the muscles in your toes for 5 seconds, then relax
2. Move up to your calves, thighs, and so on, working your way up to your head
3. Pay special attention to areas where you tend to hold tension, such as your neck and shoulders
4. As you release each muscle group, focus on the sensation of relaxation

Regular practice of these techniques can not only provide immediate relief but also help prevent future headaches by reducing overall muscle tension and stress levels.

Hydration and Diet: Key Factors in Headache Prevention and Relief

Proper hydration and a balanced diet play crucial roles in preventing and alleviating headaches. Dehydration is a common trigger for headaches, while certain dietary choices can either exacerbate or help prevent headache symptoms.

The Importance of Hydration

Staying well-hydrated is essential for overall health and can significantly impact headache frequency and intensity. Here’s why:

• Dehydration can cause blood volume to drop, reducing oxygen flow to the brain
• It can lead to electrolyte imbalances, which may trigger headaches
• Proper hydration helps flush out toxins that might contribute to headache pain

To ensure proper hydration:

1. Aim to drink at least 8 glasses of water per day
2. Increase intake during hot weather or physical activity
3. Consider electrolyte-rich beverages for intense hydration needs

Dietary Considerations for Headache Management

Your diet can significantly influence headache patterns. Here are some dietary tips for headache prevention and relief:

• Limit caffeine intake: While small amounts can help some headaches, excessive consumption can lead to withdrawal headaches
• Avoid known trigger foods: Common culprits include aged cheeses, processed meats, and foods containing MSG
• Maintain stable blood sugar: Eat regular, balanced meals to prevent hypoglycemia-induced headaches
• Consider magnesium-rich foods: Magnesium deficiency has been linked to migraines
• Limit alcohol consumption: Particularly red wine, which is a common headache trigger

Keeping a food diary can help you identify potential dietary triggers specific to your headache patterns. Remember, individual responses to foods can vary, so what triggers a headache for one person may not affect another.

The Sleep-Headache Connection: Optimizing Sleep for Headache Prevention

The relationship between sleep and headaches is bidirectional – poor sleep can trigger headaches, and headaches can disrupt sleep, creating a challenging cycle. Optimizing your sleep habits can play a significant role in reducing headache frequency and severity.

How Sleep Affects Headaches

Several sleep-related factors can contribute to headaches:

• Insufficient sleep: Can lower pain thresholds and increase inflammation
• Oversleeping: May disrupt neurotransmitter balance and trigger headaches
• Irregular sleep patterns: Can disturb the body’s natural rhythms
• Sleep disorders: Conditions like sleep apnea can increase headache risk

Strategies for Improving Sleep Quality

Implementing good sleep hygiene practices can help reduce headache occurrence:

1. Establish a consistent sleep schedule: Go to bed and wake up at the same time daily, even on weekends
2. Create a relaxing bedtime routine: Engage in calming activities like reading or gentle stretching before bed
3. Optimize your sleep environment: Ensure your bedroom is dark, quiet, and cool
4. Limit screen time before bed: The blue light from devices can disrupt your natural sleep-wake cycle
5. Avoid stimulants: Limit caffeine, nicotine, and alcohol, especially in the hours before bedtime
6. Exercise regularly: But avoid intense workouts close to bedtime

If sleep problems persist despite these measures, consider consulting a sleep specialist to rule out underlying sleep disorders that may be contributing to your headaches.

By implementing these various strategies – from massage and temperature therapy to proper hydration, diet, and sleep habits – you can create a comprehensive approach to headache management. Remember, what works best may vary from person to person, so don’t be afraid to experiment with different combinations of these techniques to find your optimal headache relief regimen. If headaches persist or worsen despite these interventions, it’s important to consult with a healthcare professional to rule out any underlying medical conditions.

Try These 9 Simple Headache Hacks for Fast Relief

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

Relieving your headache

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Favorites for relaxation include chamomile, ginger, and dandelion.

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

18 Remedies to Get Rid of Headaches Naturally

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

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

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

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

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

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

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

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

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

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

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

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

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

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

1. Drink water

Inadequate hydration may lead you to develop a headache.

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

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

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

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

2. Take some magnesium

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

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

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

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

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

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

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

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

Shop for Pure Encapsulations Magnesium Citrate online.

3. Limit alcohol

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

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

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

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

4. Get adequate sleep

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

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

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

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

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

Having trouble sleeping? Read more about natural sleep aids.

5. Avoid foods high in histamine

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

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

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

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

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

6. Try essential oils

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

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

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

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

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

Shop for Eden Botanicals essential oils online.

7. Try a B-complex vitamin

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

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

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

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

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

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

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

You can shop for Nordic Naturals Vitamin B Complex online.

8. Soothe pain with a cold compress

Using a cold compress may help reduce your headache symptoms.

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

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

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

9. Consider taking coenzyme Q10

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

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

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

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

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

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

Shop for Thorne CoQ10 online.

10. Try an elimination diet

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

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

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

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

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

11. Drink caffeinated tea or coffee

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

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

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

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

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

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

Shop for Stash teas online.

12. Try acupuncture

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

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

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

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

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

13. Relax with yoga

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

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

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

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

14. Avoid strong smells

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

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

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

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

15. Try an herbal remedy

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

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

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

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

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

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

Shop for Thorne Meriva-SF and Swanson Chamomile online.

16. Avoid nitrates and nitrites

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

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

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

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

17. Take some ginger

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

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

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

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

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

Shop for Pure Encapsulations Ginger Extract online.

18. Move more

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

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

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

Learn 10 ways to move more every day.

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

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

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

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

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

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

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

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

What is the fastest home remedy for a headache?

There are several home remedies that may help treat headaches.

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

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

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

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

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

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

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

Is there anything that makes headaches worse?

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

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

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

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

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

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

How to relieve a headache if there are no medicines at hand / “Interlocutor”

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How to relieve a headache if there are no medicines at hand / “Sobesednik”

25. 02.2009 № 7. Lipovets Irina.

In the off-season, when the weather changes every day, headaches torment even those who rarely complain about their health. And therefore, he does not tend to carry a bunch of medicines for different occasions. What to do? You can try to cope with a headache without drugs – a few effective tricks suggested Therapist Nikolai Pravednikov, employee of the Invitro Independent Laboratory.

Face + mirror

Do some simple exercises in front of the mirror to relax your facial muscles. Raise your eyebrows quickly – first the right, then the left, then both. Close your eyes and squint them to the right, to the left. Deeply frown. Press your fingertips on your eyebrows, move them to the bridge of your nose. Let your facial muscles relax after each exercise.

Acupressure

Find the points on the temples that respond to pressure with pain and massage them slowly. These are the so-called reflexogenic zones – their stimulation causes vasodilation and improvement of cerebral circulation, as a result, if the headache does not go away completely, then it subsides. In the same way, you can massage the bridge of the nose.

Eye massage

Close your eyes and massage your eyeballs in gentle circular motions – clockwise and in the opposite direction.

Foot bath

You can soak your feet in moderately hot water. This is a distraction – the blood will rush from the head to the legs, the pain will subside. But! This procedure should not be done by those who have high blood pressure!

Warm-up for the neck

Headaches are relieved by neck massage – especially in cases where pain is associated with osteochondrosis of the cervical spine. In addition to the massage, there are a few simple exercises to be performed slowly: tilt your head alternately to the right and left shoulder, press your chin to your chest, tilt your head back.

Rubbing

Place your palms on your ears, warm them up, and then rub until you feel a good warmth. Gently pull them in different directions, up and down.

Massage for two

This technique is used in su-jok therapy – despite being exotic, it is quite effective. The one who has a headache should completely undress, lie on his stomach on a flat surface – on a couch, on a sofa, on a table or on a rug. His task is to focus and mentally determine the place where the headache is most severe. The second person should find a point on his buttocks corresponding to the area where it hurts the most, and press on it. It is important that the muscles of the buttocks are completely relaxed.

reasons. How to relieve a headache. Headache remedies

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

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

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

Head and neck massage by yourself.

Compress and headband: how to do, where to apply

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

Ginger

Ginger. Photo © shutterstock

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

Almond oil: for face and head

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

Lavender oil

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

Juniper and eucalyptus oil

Eucalyptus oil. Photo © Shutterstock

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

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