How can you stop a headache quickly without medication. What natural remedies provide fast headache relief. Which lifestyle changes help prevent recurring headaches. How do massage and acupuncture alleviate headache pain. Why are proper hydration and sleep crucial for avoiding headaches.

Understanding the Causes of Common Headaches

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

Do environmental factors contribute to headaches? Indeed, various external elements can trigger headaches, including:

• Bright or flickering lights
• Loud noises
• Strong odors
• Changes in weather or barometric pressure
• High altitudes

By recognizing these potential triggers, you can take proactive steps to minimize your exposure and reduce the frequency of headaches.

Hydration: A Simple Yet Powerful Headache Solution

Dehydration is a common culprit behind many headaches. Ensuring proper hydration throughout the day can significantly reduce the likelihood of headache onset and alleviate existing pain.

How much water should you drink to prevent headaches? While individual needs vary, a general guideline is to consume at least 8-10 glasses (64-80 ounces) of water daily. However, factors such as climate, physical activity, and overall health may necessitate higher fluid intake.

Are all fluids equally beneficial for headache prevention? Not quite. While water is the ideal choice, certain beverages can be counterproductive:

• Caffeinated drinks: Excessive consumption can lead to dehydration and potentially trigger headaches
• Alcohol: Particularly red wine, known for its dehydrating effects and potential to cause headaches
• Sugary sodas: High sugar content can contribute to dehydration and blood sugar fluctuations

Consider incorporating hydrating foods into your diet, such as watermelon, cucumbers, and leafy greens, to supplement your fluid intake and maintain proper hydration levels.

The Power of Massage for Headache Relief

Massage therapy offers a non-invasive, drug-free approach to headache management. It can be particularly effective for tension headaches caused by muscle strain in the upper body, often resulting from poor posture or intense physical activity.

How does massage alleviate headache pain? Massage works through several mechanisms:

1. Reduces muscle tension and spasms
2. Improves blood circulation
3. Stimulates the release of endorphins, natural pain-relieving compounds
4. Promotes relaxation and stress reduction

Which massage techniques are most effective for headaches? Several types of massage can provide relief:

• Swedish massage: Gentle, flowing strokes to promote relaxation
• Deep tissue massage: Targets deeper layers of muscle to release chronic tension
• Trigger point therapy: Focuses on specific points of tension to alleviate pain
• Shiatsu: Japanese technique using finger pressure on specific body points

For optimal results, seek out a licensed massage therapist experienced in treating headaches. Regular sessions can help prevent chronic headaches and reduce their intensity when they do occur.

Hot and Cold Therapy: Soothing Relief for Headache Pain

Applying hot or cold compresses to specific areas can provide quick relief for various types of headaches. This simple, cost-effective method can be easily implemented at home.

How do you use cold therapy for headaches? Follow these steps:

1. Wrap ice or a cold pack in a thin cloth to protect your skin
2. Apply to your forehead, temples, or neck for no more than 10 minutes at a time
3. Take a break for at least 10 minutes before reapplying

Cold therapy is particularly effective for migraine headaches, as it can numb pain and reduce inflammation.

For heat therapy, you have several options:

• Use a store-bought heat pack
• Create a DIY heat pack using rice in a cloth bag
• Take a warm shower or bath

Heat therapy is often beneficial for tension headaches, as it helps relax tense muscles and improve blood flow. Apply heat to the back of your neck or shoulders for 15-20 minutes at a time.

Aromatherapy: Harnessing the Power of Scent for Headache Relief

Aromatherapy utilizes the therapeutic properties of essential oils to alleviate headache symptoms and promote relaxation. This natural approach can be easily incorporated into your headache management routine.

Which essential oils are most effective for headache relief? Several oils have shown promise in reducing headache pain and frequency:

• Peppermint: Provides a cooling sensation and may improve blood flow
• Lavender: Known for its calming properties and potential to reduce migraine pain
• Eucalyptus: Can help clear nasal passages and relieve sinus headaches
• Rosemary: May reduce inflammation and promote relaxation

How can you use essential oils for headache relief? Try these methods:

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, forehead, or neck
3. Inhalation: Add a few drops to a tissue or cotton ball and inhale deeply

Always perform a patch test before applying essential oils to your skin and consult with a healthcare professional if you have any concerns or underlying health conditions.

Acupuncture: Ancient Wisdom 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 thin needles into specific points on the body to promote healing and balance.

How does acupuncture work to relieve headaches? While the exact mechanisms are not fully understood, acupuncture is believed to:

• Stimulate the release of endorphins and other pain-relieving chemicals
• Improve blood flow and reduce muscle tension
• Modulate the nervous system to reduce pain perception
• Address underlying imbalances that may contribute to headaches

Is acupuncture effective for all types of headaches? Research suggests that acupuncture may be particularly beneficial for:

1. Tension headaches
2. Migraines
3. Chronic daily headaches

To maximize the benefits of acupuncture, it’s essential to work with a licensed and experienced practitioner. They can develop a personalized treatment plan based on your specific headache patterns and overall health.

Breathing Techniques and Relaxation Exercises for Headache Management

Stress and tension are common triggers for headaches. Learning and practicing effective breathing techniques and relaxation exercises can help alleviate headache pain and prevent future episodes.

How can deep breathing exercises help with headaches? Proper breathing techniques can:

• Reduce muscle tension
• Lower stress levels
• Increase oxygen flow to the brain
• Promote overall relaxation

Try this simple deep breathing exercise:

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

Progressive muscle relaxation is another effective technique for headache relief. This method involves systematically tensing and relaxing different muscle groups to release tension and promote relaxation.

Steps for Progressive Muscle Relaxation:

1. Start with your toes and work your way up to your head
2. Tense each muscle group for 5 seconds
3. Release the tension and relax for 10 seconds
4. Move to the next muscle group
5. Focus on the sensation of relaxation as you progress

Regular practice of these techniques can help you manage stress more effectively and reduce the frequency and intensity of tension-related headaches.

The Role of Sleep in Headache Prevention and Management

Quality sleep is crucial for overall health and plays a significant role in headache prevention and management. Lack of sleep or poor sleep quality can increase the likelihood of headaches and exacerbate existing pain.

How does sleep affect headache patterns? Inadequate sleep can lead to:

• Increased stress levels
• Hormonal imbalances
• Heightened pain sensitivity
• Disrupted circadian rhythms

To improve your sleep quality and reduce headache frequency, consider implementing these sleep hygiene practices:

1. Establish a consistent sleep schedule, even on weekends
2. Create a relaxing bedtime routine to signal your body it’s time to sleep
3. Avoid screens (phones, tablets, computers) for at least an hour before bed
4. Ensure your sleeping environment is dark, quiet, and cool
5. Limit caffeine and alcohol consumption, especially in the evening
6. Exercise regularly, but avoid intense workouts close to bedtime

How much sleep do you need to prevent headaches? While individual needs vary, most adults require 7-9 hours of quality sleep per night. Pay attention to your body’s signals and adjust your sleep routine accordingly.

Addressing Sleep Disorders and Headaches

Certain sleep disorders, such as sleep apnea and insomnia, can contribute to chronic headaches. If you consistently experience difficulty falling asleep, staying asleep, or feel unrefreshed upon waking, consult with a healthcare professional. They can help identify any underlying sleep disorders and develop an appropriate treatment plan to improve your sleep quality and reduce headache frequency.

By implementing these natural headache relief techniques and making mindful lifestyle changes, you can significantly reduce the frequency and intensity of headaches. Remember that consistency is key – incorporate these strategies into your daily routine for optimal results. If headaches persist or worsen despite these interventions, consult with a healthcare professional to rule out any underlying medical conditions and explore additional treatment options.

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.

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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How to get rid of a headache

Before treating a headache, you must first determine its causes, and there are quite a lot of them. Unfortunately, now very often we, without understanding the reason, simply begin to indiscriminately take analgesics that are very harmful to the body.

Abuse of analgesics, in turn, leads to problems and diseases of the gastrointestinal tract, kidneys and the occurrence of an allergic reaction. In addition, many analgesics are addictive, which leads to even more frequent headaches. Frequent use of these drugs also affects the nervous system, which contributes to the appearance of frequent depression.

There are many causes of headaches – statistics number about a thousand. Headache can be a symptom of many diseases, such as neurosis, hypertension, spinal problems, they can be listed indefinitely.

Some of the well-known forms of headache are:

1. Tension pain – it is the main one, and 70% – 80% of people complain about it. Dull, monotonous, constricting headache, accompanied by dizziness, nausea, radiating in the neck to the back of the head, eyes and temples. There is a pain of tension from mental stress, and it can intensify from atmospheric phenomena, taking drugs and alcohol. Most often, people over 25 complain of tension headaches.

2. Migraine affects 15%-20% of people. A migraine is accompanied by a terrible throbbing pain in one half of the head, when any sudden movements, bright light and even conversation bring pain. Most often migraine affects women 25 – 55 years. The main reason is the accumulation of blood in metabolic disorders, the premenstrual period, the use of contraceptives.

The remaining 5% of headache causes have another factor.

1. If the pain torments after a long work with documents or at the computer, then the cause is eye strain.
2. The cause of a headache by the end of the working day may be muscle strain, as well as osteochondrosis.
3. If the pain is accompanied by lethargy and ringing in the ears, this is the cause of low blood pressure.
4. If you have a headache in the morning, then you just need to check your blood pressure, most likely the reason is in it.

There are also factors that trigger headaches:

• Brain tumor
• Head injuries
• Infectious diseases
• Taking various medicines
• Osteochondrosis

Headache prevention is very simple. First you need to lead a healthy lifestyle and quit all bad habits. More often be in the fresh air, take a balanced and proper diet. Do not overload yourself at work and choose a more convenient schedule. Undergo body diagnostics and treat existing acute and chronic diseases. And, of course, good sleep.

At home, it is better to resort to folk recipes than to indiscriminately drink various filth in the form of tablets. Especially in our time, when there are many counterfeit drugs that do not cure, but rather cripple. Moreover, there are many recipes – here are a few examples:

1. Prepare tea for a good sleep from mint leaves, Ivan – tea and lemon balm, it will help relieve fatigue, headache and will calm you down remarkably.
2. Take a bath with warm water or sea salt.
3. A cabbage leaf tied with a handkerchief to the diseased part will also help relieve headaches.
4. A piece of ginger root put in tea will help against migraine.
5. Also, with migraine, an infusion of 0.5 tbsp. spoons of peppermint, poured into a glass of hot water and heated in a water bath. You need to take 1/3 cup 3 times a day 15 minutes before meals for one to two weeks.
6. After a nervous overstrain, oregano will help relieve headaches, oregano tea will also help with headaches in case of colds.