How can you relieve headaches instantly. What are the most effective natural remedies for headache relief. Which lifestyle changes can help prevent recurring headaches. How do massage and acupuncture techniques alleviate headache pain. What role does hydration play in headache prevention and relief. How can aromatherapy and breathing exercises help manage headaches. Why is proper sleep crucial for reducing headache frequency.

Understanding the Root Causes of Headaches

Headaches have become a common ailment in our fast-paced world. While some stem from medical conditions, many are triggered by everyday factors such as stress, dehydration, overexertion, or poor sleep habits. Recognizing the underlying causes is crucial for effective management and prevention.

Common headache triggers include:

• Stress and anxiety
• Dehydration
• Lack of sleep or irregular sleep patterns
• Poor posture and muscle tension
• Certain foods and beverages
• Environmental factors like bright lights or loud noises

By identifying your personal triggers, you can take proactive steps to minimize their impact and reduce the frequency of headaches.

The Power of Massage Therapy for Headache Relief

Massage therapy is not just a luxurious indulgence; it’s a powerful tool for combating headaches. Can massage really alleviate headache pain? Research suggests that it can be highly effective, especially for tension headaches caused by muscle strain in the upper body.

Different types of massage can target specific headache-related issues:

• Swedish massage: Promotes relaxation and increases blood flow
• Deep tissue massage: Targets chronic muscle tension and knots
• Shiatsu: Focuses on pressure points to relieve tension and promote energy flow

When seeking massage therapy for headache relief, it’s important to find a qualified practitioner who understands your specific pain points and can tailor the treatment accordingly.

Self-Massage Techniques for Quick Relief

While professional massages are beneficial, you can also perform simple self-massage techniques at home for immediate relief:

1. Temple massage: Use your fingertips to gently massage your temples in circular motions
2. Neck and shoulder rub: Knead the muscles at the base of your skull and along your shoulders
3. Pressure point stimulation: Apply gentle pressure to the area between your eyebrows or at the base of your skull

Hot and Cold Therapy: A Dual Approach to Pain Management

Alternating between hot and cold treatments can provide significant relief for muscle tension headaches. How does this therapy work? The contrast in temperatures helps to improve blood circulation and reduce inflammation, easing pain and promoting relaxation.

Cold Therapy for Headaches

Cold therapy, or cryotherapy, can numb pain and reduce inflammation. To apply cold therapy:

1. Wrap ice in a thin cloth to protect your skin
2. Apply the ice pack to your forehead, temples, or neck for no more than 10 minutes at a time
3. Repeat the process every hour as needed

Heat Therapy for Tension Relief

Heat therapy can relax tense muscles and improve blood flow. You can use a store-bought heat pack or create your own:

1. Fill a small pillowcase with uncooked rice
2. Microwave the rice-filled pack for about one minute
3. Apply to the back of your neck or forehead for soothing relief

Alternating between hot and cold treatments can maximize the benefits of both therapies and provide more comprehensive relief.

Harnessing the Healing Power of Aromatherapy

Aromatherapy, the practice of using essential oils to promote healing and well-being, has shown promise in reducing headache symptoms. How can specific scents alleviate headache pain? Certain aromas are believed to trigger positive responses in the brain, potentially reducing pain perception and promoting relaxation.

Essential oils commonly used for headache relief include:

• Peppermint: Known for its cooling effect and ability to improve blood flow
• Eucalyptus: May help clear nasal passages and relieve sinus-related headaches
• Lavender: Renowned for its calming properties and potential to reduce stress-induced headaches

To use aromatherapy for headache relief, you can:

1. Add a few drops of essential oil to a diffuser
2. Apply diluted oil to your temples or neck (always mix with a carrier oil first)
3. Inhale the scent directly from the bottle for quick relief

While aromatherapy can be effective, it’s important to note that some people may be sensitive to certain scents. Always perform a patch test before applying essential oils to your skin and discontinue use if any irritation occurs.

Acupuncture: Ancient Wisdom for Modern Headache Relief

Acupuncture, an ancient Chinese healing practice, has gained recognition in Western medicine for its potential to alleviate various types of pain, including headaches. How does acupuncture work to relieve headache symptoms? The practice involves inserting thin needles into specific points on the body to promote energy flow and stimulate the body’s natural pain-relieving mechanisms.

Research supported by the National Institutes of Health has shown that acupuncture can be effective in reducing both the frequency and severity of headaches. Some potential benefits of acupuncture for headache sufferers include:

• Reduced tension in head and neck muscles
• Improved blood circulation
• Stimulation of endorphin release, the body’s natural painkillers
• Potential reduction in stress and anxiety, common headache triggers

When considering acupuncture for headache relief, it’s crucial to seek treatment from a licensed and experienced practitioner. They can develop a personalized treatment plan based on your specific headache patterns and overall health.

Breathing Exercises: A Simple Yet Powerful Tool

The power of proper breathing is often underestimated in headache management. Can something as simple as breathing exercises really make a difference in headache pain? Indeed, focused breathing techniques can help reduce tension, improve oxygen flow, and promote relaxation, all of which can contribute to headache relief.

The 5-5 Breathing Technique

Try this simple breathing exercise to help alleviate tension-related headaches:

1. Find a quiet, comfortable place to sit or lie down
2. Inhale slowly through your nose for a count of five seconds
3. Exhale slowly through your mouth for a count of five seconds
4. Repeat this cycle for 5-10 minutes, or until you feel more relaxed

Progressive Muscle Relaxation

Combine deep breathing with progressive muscle relaxation for enhanced benefits:

1. Start by focusing on your toes, tensing the muscles for 5 seconds, then releasing
2. Work your way up through each muscle group in your body
3. As you release each muscle group, take a deep breath and focus on the sensation of relaxation

Regular practice of these techniques can help reduce the frequency and intensity of tension headaches over time.

Hydration: The Often Overlooked Headache Solution

Dehydration is a common yet frequently overlooked cause of headaches. How does proper hydration help prevent and relieve headaches? Adequate fluid intake ensures proper blood flow to the brain, maintains electrolyte balance, and helps flush out toxins that may contribute to headache pain.

Optimal Hydration Strategies

To stay properly hydrated and reduce the risk of dehydration-induced headaches:

• Aim to drink at least 8 glasses (64 ounces) of water per day
• Increase water intake during hot weather or physical activity
• Consider electrolyte-rich beverages like coconut water or sports drinks for intense workouts
• Eat water-rich foods such as cucumbers, watermelon, and leafy greens

Beverages to Avoid

While staying hydrated is crucial, certain beverages can actually trigger headaches in some individuals:

• Caffeine: While small amounts may help some headaches, excessive consumption can lead to dehydration and rebound headaches
• Alcohol: Particularly red wine, which can cause dehydration and trigger migraines in susceptible individuals
• Sugary drinks: High sugar content can lead to rapid blood sugar fluctuations, potentially triggering headaches

If you’re prone to headaches, consider keeping a beverage diary to identify potential triggers and adjust your intake accordingly.

The Crucial Link Between Sleep and Headache Prevention

Quality sleep is essential for overall health and plays a significant role in headache prevention and management. How does lack of sleep contribute to headaches? Insufficient or poor-quality sleep can increase stress hormones, disrupt neurotransmitter balance, and lead to muscle tension, all of which can trigger or exacerbate headaches.

Strategies for Improving Sleep Quality

To enhance your sleep and potentially reduce headache frequency, consider implementing these sleep hygiene practices:

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

Addressing Sleep Disorders

In some cases, underlying sleep disorders may contribute to chronic headaches. Common sleep-related issues that can impact headache frequency include:

• Insomnia
• Sleep apnea
• Restless leg syndrome
• Circadian rhythm disorders

If you suspect a sleep disorder may be contributing to your headaches, consult with a healthcare professional or sleep specialist for proper diagnosis and treatment.

Dietary Considerations for Headache Management

The food we consume can have a significant impact on headache frequency and severity. How can dietary changes help alleviate headaches? Certain foods and nutrients can either trigger or prevent headaches, making diet an important factor in headache management.

Potential Headache-Triggering Foods

While individual triggers can vary, some common dietary culprits include:

• Aged cheeses and cured meats containing tyramine
• Artificial sweeteners, particularly aspartame
• Monosodium glutamate (MSG)
• Chocolate (for some individuals)
• Citrus fruits (in some cases)

Headache-Fighting Nutrients

Incorporating certain nutrients into your diet may help reduce headache frequency:

• Magnesium: Found in leafy greens, nuts, and whole grains
• Omega-3 fatty acids: Present in fatty fish, flaxseeds, and walnuts
• Vitamin B2 (Riboflavin): Found in eggs, dairy products, and lean meats
• Coenzyme Q10: Present in organ meats, fatty fish, and whole grains

Keeping a food diary can help you identify personal dietary triggers and make informed choices about your eating habits.

The Role of Exercise in Headache Prevention and Relief

Regular physical activity can play a crucial role in reducing the frequency and severity of headaches. How does exercise help alleviate headache pain? Physical activity promotes the release of endorphins, improves blood circulation, reduces stress, and helps maintain a healthy weight, all of which can contribute to fewer headaches.

Beneficial Exercises for Headache Sufferers

Consider incorporating these low-impact exercises into your routine:

• Walking or light jogging
• Swimming or water aerobics
• Yoga or gentle stretching
• Tai Chi
• Pilates

Precautions for Exercising with Headaches

While exercise can be beneficial, it’s important to approach physical activity cautiously if you’re prone to headaches:

1. Start slowly and gradually increase intensity
2. Stay hydrated before, during, and after exercise
3. Warm up properly to prevent sudden blood pressure changes
4. Avoid high-intensity workouts during a headache episode
5. Listen to your body and stop if you experience pain or discomfort

Remember, consistency is key when it comes to exercise for headache prevention. Aim for at least 30 minutes of moderate activity most days of the week for optimal benefits.

Stress Management Techniques for Headache Relief

Stress is a common trigger for many types of headaches, including tension headaches and migraines. How can effective stress management techniques reduce headache frequency? By lowering overall stress levels and improving your body’s stress response, you can potentially decrease the likelihood and severity of stress-induced headaches.

Mindfulness and Meditation

Practicing mindfulness and meditation can help reduce stress and promote relaxation:

1. Set aside time each day for quiet reflection or guided meditation
2. Focus on your breath and present moment awareness
3. Use meditation apps or online resources for guided sessions

Time Management and Prioritization

Effective time management can help reduce stress-related headaches:

• Create realistic to-do lists and prioritize tasks
• Break large projects into smaller, manageable steps
• Learn to say no to non-essential commitments
• Schedule regular breaks throughout your day

Relaxation Techniques

Incorporate relaxation techniques into your daily routine:

• Progressive muscle relaxation
• Guided imagery
• Deep breathing exercises
• Gentle yoga or stretching

By implementing these stress management strategies, you may find a significant reduction in stress-related headaches and an overall improvement in your quality of life.

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.

Share on Pinterest

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.

Share on Pinterest

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.

Share on Pinterest

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.

Share on Pinterest

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.

Share on Pinterest

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.

Share on Pinterest

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.

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.

Share on Pinterest

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.

Share on Pinterest

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.

Share on Pinterest

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.

Share on Pinterest

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.

Share on Pinterest

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.

Share on Pinterest

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.

Reasons. How to relieve a headache. Headache remedies

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

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

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

Head and neck massage by yourself.

Compress and headband: how to do, where to apply

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

Ginger

Ginger. Photo © shutterstock

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

Almond oil: for face and head

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

Lavender oil

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

Juniper and eucalyptus oil

Eucalyptus oil. Photo © Shutterstock

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

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

Peppermint tea recipe how to brew

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

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

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

Evgeny Zhukov

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step-by-step instructions with expert advice

Probably everyone has experienced a headache at least once in their life. According to the World Health Organization, headache is one of the most common disorders of the nervous system, and almost 20% of the population suffers from chronic headaches ¹ . Headache can be called the oldest disease of mankind. The first descriptions of pain appeared more than 5000 years ago, and since then this problem has not ceased to be relevant.

Pain of pain is different. There are several types of headaches that differ in their cause, intensity, frequency of occurrence, localization and accompanying symptoms. To put it simply, all types of pain can be divided into primary and secondary ¹ .

Primary headaches are not a symptom of any disease: they include tension headache and migraine. 90-95% of all headaches are primary.

Secondary headaches are usually caused by injuries and diseases of the brain and blood vessels ¹ .

We will talk about the primary headache, which is short and episodic. Such pain can be relieved at home without consulting a doctor. With regular and prolonged headaches, a medical consultation is necessary.

Step-by-step guide to getting rid of a headache

If your headache is not caused by a serious illness, you can manage it yourself. We have compiled a step-by-step instruction for you on how to quickly relieve a headache at home.

Medications

The easiest way to get rid of a headache is to take over-the-counter medicine. It can be an analgesic or a non-steroidal anti-inflammatory drug. Aspirin, ibuprofen or preparations based on them are usually used ² . The medicine will begin to work approximately 30 minutes after ingestion.

However, you should not abuse painkillers. Be especially careful with aspirin. Among the contraindications: blood clotting disorders and stomach ulcers. Children should also not be given aspirin.

Prophylactic drug treatment to reduce the frequency of seizures is carried out strictly according to the doctor’s prescription.

Massage

If you are not a drug addict, massage is an excellent pain reliever. Massage your head, earlobes and neck. Massage will improve blood circulation, relieve tension and divert attention from pain. Perfectly helps with headache massage of the occipital region and the base of the skull. A massage of the back, bridge of the nose and biologically active points on the body will enhance the effect.

Warm bath or shower

A warm bath is a great way to relax. Warm water improves blood circulation, relieves tension in the muscles of the head and neck ² . To enhance the effect, add sea salt or a few drops of lavender, mint or marjoram essential oil to the water. If you can’t take a bath, a warm shower is a good alternative.

Aromatherapy

Essential oils can also be inhaled or rubbed into the scalp. Apply a drop of lavender oil to your temples and massage them for 10 minutes. A cold compress with lavender oil applied to the forehead or back of the head will also help. Rosemary, peppermint and chamomile oils also have a calming and relaxing effect.

Rest and healthy sleep

Overwork and chronic fatigue are common causes of headaches. Healthy and long sleep will help reduce the frequency of attacks. If you have a headache during the day, then lie down for at least 5-10 minutes in a dark, cool and quiet room. Even this slight rest will help reduce the headache or get rid of it altogether.

Water and nutrition

Often a headache can occur due to a lack of water in the body, due to which the blood “thickens”, water-salt metabolism is disturbed ³ . Drink a glass of water to help relieve pain. To prevent dehydration, try to drink at least 1 liter of clean water daily.

Headache can also appear with sharp fluctuations in blood glucose levels with irregular meals. Eating hot food will help you feel better. A cup of hot coffee or strong tea will also help to cope with pain, as the caffeine and tannins contained in them constrict the vessels of the brain. But don’t get carried away, too much caffeine can also cause headaches.

Fresh air

Fresh air is an excellent remedy for headaches. Lack of oxygen and prolonged work in a sitting position disrupt the blood supply to the brain ³ . Take a walk in the fresh air, do a couple of physical exercises. If this is not possible, just open the window or sit on the balcony.

Cold compress

Cold constricts blood vessels for a while, which brings immediate relief from headaches. It can be ice cubes wrapped in a towel, or just a plastic bottle of cold water. Apply a compress to the forehead, temples, back of the head and base of the neck for 10-15 minutes, and the headache will subside.

Relaxation

Constant tension and stress interfere with the body’s production of dopamine (the “pleasure hormone”) and can lead to headaches. In addition, when we are stressed or excited, we often clench our teeth and tense our neck muscles.

Try to relax. Use any relaxation technique you know, be it breathing exercises, relaxation, or just prayer. Even simple yawning can help relax facial muscles.

Popular questions and answers

We asked our expert general practitioner Mikhail Lystsov to answer popular questions related to the causes and treatment of headaches.

What causes a headache?

— There are many causes of pain. They may be the result of injury or serious illness, but most often they are not pathological in nature and are caused by overexertion of the muscles of the head and neck, or are the result of fatigue or stress. Such pain can be removed at home, it does not last long. For severe and prolonged pain, consult a doctor.

What should I do if my head hurts for several days?

– If the headache lasts for several days, especially if this has not been observed before, do not delay your visit to the doctor. The causes of such pain may lie in the violation of the functions of organs or systems of the body (for example, vascular pathology). A qualified doctor will help to find and eliminate the cause of this condition.

Which doctor should I contact if I have a headache?

— Headache is treated by doctors of any profile. It all depends on the cause of the pain. Whether it is caused by a disease of the central nervous system, ENT organs or the musculoskeletal system – the profile of a specialist depends on this. If you suffer from any chronic disease, please contact your doctor. At the first visit, consult a general practitioner or neurologist. These doctors will conduct an examination, identify the cause of the disease and, if necessary, refer you to a narrower specialist.

When should I worry about recurring headaches?

– As a rule, people prefer to deal with headaches on their own at home. But often a headache is a signal of health problems. What kind of pain is especially worth paying attention to? Call your doctor right away if you develop new symptoms:

• Pain in an unusual place and is sharp;
• Pain does not go away for a long time and gets worse every day;
• Abrupt changes in the nature of pain: from acute to dull and vice versa;
• Headache with neck pain and high fever;
• Against the background of a headache, nausea, vomiting, photophobia, convulsions, altered consciousness appear.