What are the most effective natural remedies for headaches. How can you relieve headache pain at home. Which lifestyle changes can help prevent headaches. What foods and drinks may trigger headaches. When should you see a doctor for headache symptoms.

Understanding Headaches: Types, Causes, and Symptoms

Headaches are a common ailment affecting millions of people worldwide. They can range from mild discomfort to debilitating pain, significantly impacting daily life. Understanding the different types of headaches, their causes, and symptoms is crucial for effective management and treatment.

Common Types of Headaches

• Tension headaches
• Migraines
• Cluster headaches
• Sinus headaches
• Occipital neuralgia

Tension headaches are the most prevalent type, characterized by a dull, aching sensation across the head. Migraines, on the other hand, can cause intense throbbing pain, often accompanied by nausea and sensitivity to light and sound. Cluster headaches are less common but extremely painful, occurring in cyclical patterns or clusters.

Potential Causes of Headaches

Headaches can be triggered by various factors, including:

• Stress and anxiety
• Dehydration
• Lack of sleep
• Poor posture
• Dietary factors (e.g., caffeine withdrawal, alcohol consumption)
• Hormonal changes
• Environmental factors (e.g., bright lights, loud noises)

In some cases, headaches may be a symptom of underlying health conditions, such as high blood pressure, infections, or neurological disorders. Identifying the root cause is essential for effective treatment and prevention.

Hydration: A Simple Yet Powerful Headache Remedy

Can drinking water really help alleviate headache symptoms? The answer is a resounding yes. Dehydration is a common trigger for headaches, and simply increasing your water intake can often provide relief.

The Science Behind Hydration and Headaches

When the body is dehydrated, blood volume decreases, reducing oxygen flow to the brain. This can lead to the dilation of blood vessels, causing pain and inflammation. By staying properly hydrated, you can maintain healthy blood flow and potentially prevent or alleviate headaches.

How Much Water Should You Drink?

While individual needs may vary, a general guideline is to aim for 8-10 glasses of water per day. However, factors such as climate, physical activity, and overall health can influence your hydration needs. Listen to your body and drink water consistently throughout the day.

The Power of Rest: Sleep and Relaxation Techniques

Adequate sleep and relaxation are crucial for headache prevention and relief. Lack of sleep or poor sleep quality can trigger headaches or exacerbate existing ones.

Establishing a Healthy Sleep Routine

To improve sleep quality and reduce the likelihood of headaches, consider the following tips:

1. Maintain a consistent sleep schedule
2. Create a relaxing bedtime routine
3. Ensure your sleeping environment is dark, quiet, and cool
4. Limit screen time before bed
5. Avoid caffeine and heavy meals close to bedtime

Relaxation Techniques for Headache Relief

In addition to quality sleep, various relaxation techniques can help alleviate headache symptoms:

• Deep breathing exercises
• Progressive muscle relaxation
• Meditation and mindfulness practices
• Yoga or gentle stretching

These techniques can help reduce stress and tension, which are common headache triggers.

Cold and Heat Therapy: Finding the Right Temperature for Relief

Applying cold or heat to specific areas can provide significant relief for different types of headaches. Understanding when to use each method can make a substantial difference in managing pain.

Cold Therapy for Headaches

Cold therapy, such as applying a cold compress or ice pack, can be particularly effective for migraines and tension headaches. The cold helps constrict blood vessels and reduce inflammation, potentially alleviating pain. Apply a cold compress to your forehead, temples, or neck for 15-20 minutes at a time.

Heat Therapy for Headaches

Heat therapy can be beneficial for tension headaches and headaches caused by muscle tension or stress. Applying a warm compress or taking a warm shower can help relax tense muscles and improve blood flow. For neck-related headaches, such as those caused by occipital neuralgia, heat application to the neck area may provide relief.

Natural Supplements and Herbs for Headache Relief

Several natural supplements and herbs have shown promise in preventing and treating headaches. While more research is needed in some cases, many people find relief through these natural remedies.

Magnesium for Migraine Prevention

Magnesium deficiency has been linked to headaches, particularly migraines. Supplementing with magnesium may help reduce the frequency and intensity of migraines. Good food sources of magnesium include leafy green vegetables, nuts, seeds, and whole grains.

Feverfew: A Traditional Herbal Remedy

Feverfew has been used for centuries to treat headaches and migraines. Some studies suggest it may help reduce the frequency and severity of migraines when taken regularly. However, consult with a healthcare professional before starting any herbal supplement regimen.

Butterbur for Migraine Prevention

Butterbur extract has shown promise in reducing the frequency of migraines. It’s believed to work by reducing inflammation and supporting healthy blood flow. As with any supplement, it’s important to use a high-quality product and consult with a healthcare provider.

Dietary Considerations: Foods to Avoid and Embrace

Diet plays a significant role in headache prevention and management. Certain foods can trigger headaches in some individuals, while others may have protective effects.

Common Headache Triggers to Avoid

While triggers can vary from person to person, some common dietary headache triggers include:

• Processed meats containing nitrates
• Aged cheeses
• Alcohol, especially red wine
• Caffeine (both excess consumption and withdrawal)
• Artificial sweeteners
• MSG (monosodium glutamate)

Keeping a food diary can help identify personal triggers.

Headache-Fighting Foods to Include in Your Diet

Certain foods may help prevent or alleviate headaches due to their nutritional content. Consider incorporating the following into your diet:

• Fatty fish rich in omega-3s (e.g., salmon, mackerel)
• Leafy green vegetables
• Nuts and seeds
• Whole grains
• Ginger
• Watermelon (for hydration)

A balanced diet rich in vitamins, minerals, and antioxidants can support overall health and potentially reduce headache frequency.

Mindfulness and Stress Management Techniques

Stress is a significant contributor to many types of headaches. Implementing effective stress management techniques can help prevent and alleviate headache symptoms.

The Mind-Body Connection in Headache Management

The relationship between mental stress and physical pain is well-established. Chronic stress can lead to muscle tension, particularly in the neck and shoulders, which can trigger tension headaches. Additionally, stress can exacerbate migraines and other types of headaches.

Mindfulness Meditation for Headache Relief

Mindfulness meditation has shown promise in reducing the frequency and severity of headaches. This practice involves focusing on the present moment, acknowledging thoughts and sensations without judgment. Regular mindfulness practice can help reduce stress and improve pain management skills.

Progressive Muscle Relaxation

Progressive muscle relaxation is a technique that involves tensing and then relaxing different muscle groups in the body. This practice can help relieve muscle tension associated with headaches, particularly tension headaches. It’s also an effective stress reduction technique.

Physical Therapies and Exercises for Headache Prevention

Physical therapies and specific exercises can play a crucial role in preventing and managing certain types of headaches, particularly those related to muscle tension and poor posture.

Neck and Shoulder Exercises

Simple neck and shoulder exercises can help relieve tension and improve posture, potentially reducing the frequency of tension headaches. Consider incorporating the following exercises into your daily routine:

• Neck rotations
• Shoulder shrugs
• Chin tucks
• Neck stretches

Perform these exercises gently and stop if you experience any pain or discomfort.

Massage Therapy for Headache Relief

Massage therapy can be an effective treatment for tension headaches and some types of migraines. It helps relax tense muscles, improve blood flow, and reduce stress. Self-massage techniques, such as gently massaging the temples or the base of the skull, can provide quick relief for some individuals.

Acupressure Points for Headache Relief

Acupressure is an ancient healing practice that involves applying pressure to specific points on the body. Several acupressure points are believed to help relieve headache pain. These include:

• LI-4 (Large Intestine 4): Located in the web between your thumb and index finger
• GB-20 (Gallbladder 20): Found at the base of the skull, in the depression behind the ears
• Tai Yang: Located at the temples, about one finger width behind the outer corner of each eye

Apply gentle, firm pressure to these points for several minutes to potentially alleviate headache symptoms.

Essential Oils and Aromatherapy for Headache Relief

Essential oils and aromatherapy have been used for centuries to alleviate various ailments, including headaches. While scientific evidence is limited, many people find relief through these natural remedies.

Peppermint Oil for Tension Headaches

Peppermint oil has a cooling effect and may help relax tense muscles. Dilute peppermint essential oil with a carrier oil and apply it to your temples and forehead. The menthol in peppermint oil may help improve blood flow and provide a soothing sensation.

Lavender Oil for Migraine Relief

Lavender oil is known for its calming properties and may help reduce the severity of migraines. Inhaling lavender oil or applying it diluted to the skin may provide relief. Some studies suggest that lavender oil can be as effective as some medications in reducing migraine pain.

Eucalyptus Oil for Sinus Headaches

Eucalyptus oil has decongestant properties that may help relieve sinus headaches. Inhaling eucalyptus oil steam or applying diluted oil to the forehead and temples may help clear nasal passages and alleviate pain associated with sinus pressure.

When to Seek Medical Attention for Headaches

While many headaches can be managed with home remedies, some situations warrant medical attention. It’s important to recognize when professional help is needed.

Red Flags: When Headaches May Indicate a Serious Condition

Seek immediate medical attention if you experience any of the following:

• Sudden, severe headache often described as a “thunderclap”
• Headache accompanied by fever, stiff neck, confusion, or rash
• Headache following a head injury
• Headache with neurological symptoms such as weakness, vision changes, or difficulty speaking
• New or different headache pain if you’re over 50
• Headache that worsens with coughing, exertion, or sudden movement

Chronic Headaches: When to Consult a Specialist

If you experience frequent or severe headaches that significantly impact your quality of life, it may be time to consult a headache specialist. Consider seeking professional help if:

• You have headaches more than 15 days per month
• Over-the-counter medications no longer provide relief
• Your headaches are interfering with work, school, or daily activities
• You find yourself taking pain relievers frequently

A headache specialist can provide a comprehensive evaluation, accurate diagnosis, and develop a tailored treatment plan to manage your specific headache condition.

In conclusion, while headaches can be debilitating, numerous natural remedies and lifestyle adjustments can help prevent and alleviate symptoms. From staying hydrated and managing stress to exploring herbal supplements and essential oils, there are many options to consider. However, it’s crucial to pay attention to warning signs and seek medical attention when necessary. By combining these natural approaches with professional medical advice when needed, most individuals can find effective strategies to manage their headaches and improve their quality of life.

Symptoms, Causes, Diagnosis, Treatments, and More

Written by Hedy Marks

• Symptoms
• Causes
• How It’s Diagnosed
• Treatments

Occipital neuralgia is a condition in which the nerves that run from the top of the spinal cord up through the scalp, called the occipital nerves, are inflamed or injured. You might feel pain in the back of your head or the base of your skull.

People can confuse it with a migraine or other types of headache, because the symptoms can be similar. But treatments for those conditions are very different, so it’s important to see your doctor to get the right diagnosis.

Occipital neuralgia can cause intense pain that feels like a sharp, jabbing, electric shock in the back of the head and neck. Other symptoms include:

• Aching, burning, and throbbing pain that typically starts at the base of the head and goes to the scalp
• Pain on one or both sides of the head
• Pain behind the eye
• Sensitivity to light
• Tender scalp
• Pain when you move your neck

Occipital neuralgia happens when there’s pressure or irritation to your occipital nerves, maybe because of an injury, tight muscles that entrap the nerves, or inflammation. Many times, doctors can’t find a cause for it.

Some medical conditions are linked to it, including:

• Trauma to the back of the head
• Neck tension or tight neck muscles
• Osteoarthritis
• Tumors in the neck
• Cervical disc disease
• Infection
• Gout
• Diabetes
• Blood vessel inflammation

Your doctor will ask you questions about your medical history and about any injuries you’ve had. They’ll do a physical exam, too. They’ll press firmly around the back of your head to see if they can reproduce your pain.

They may also give you a shot to numb the nerve, called a nerve block, to see if it gives you relief. If it works, occipital neuralgia is likely the cause of the pain. You might also have blood tests or an MRI scan if your doctor thinks your case isn’t typical. 

You have to get the right diagnosis to get the right treatment. For example, if you have occipital neuralgia and you get a prescription for migraine medication, you may not get relief.

The first thing you’ll want to do is to relieve your pain. You can try to:

• Apply heat to your neck.
• Rest in a quiet room.
• Massage tight and painful neck muscles.
• Take over-the-counter anti-inflammatory drugs, like naproxen or ibuprofen.

If those don’t help, your doctor may prescribe medications for you, including:

• Prescription muscle relaxants
• Antiseizure drugs, such as carbamazepine (Tegretol) and gabapentin (Neurontin)
• Antidepressants
• Nerve blocks and steroid shots. The nerve block that your doctor might do to diagnose your condition can be a short-term treatment, too. It may take two to three shots over several weeks to get control of your pain. It’s not uncommon for the problem to return at some point and to need another series of injections.

An operation is rare, but it might be an option if your pain doesn’t get better with other treatments or comes back. Surgery may include:

• Microvascular decompression. Your doctor may be able to relieve pain by finding and adjusting blood vessels that may be compressing your nerve.
• Occipital nerve stimulation. Your doctor uses a device called a neurostimulator to deliver electrical pulses to your occipital nerves. They can help block pain messages to the brain.

Occipital neuralgia is not a life-threatening condition. Most people get good pain relief by resting and taking medication. But if you still hurt, tell your doctor. They’ll want to see if there’s another problem that’s causing your pain.

Top Picks

18 Remedies to Get Rid of Headaches Naturally

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

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

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

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

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

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

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

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

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

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

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

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

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

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

1. Drink water

Inadequate hydration may lead you to develop a headache.

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

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

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

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

2. Take some magnesium

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

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

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

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

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

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

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

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

Shop for Pure Encapsulations Magnesium Citrate online.

3. Limit alcohol

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

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

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

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

4. Get adequate sleep

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

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

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

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

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

Having trouble sleeping? Read more about natural sleep aids.

5. Avoid foods high in histamine

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

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

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

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

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

6. Try essential oils

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

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

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

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

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

Shop for Eden Botanicals essential oils online.

7. Try a B-complex vitamin

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

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

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

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

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

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

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

You can shop for Nordic Naturals Vitamin B Complex online.

8. Soothe pain with a cold compress

Using a cold compress may help reduce your headache symptoms.

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

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

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

9. Consider taking coenzyme Q10

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

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

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

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

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

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

Shop for Thorne CoQ10 online.

10. Try an elimination diet

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

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

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

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

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

11. Drink caffeinated tea or coffee

Share on PinterestBrothers91/Getty Images

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

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

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

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

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

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

Shop for Stash teas online.

12. Try acupuncture

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

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

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

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

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

13. Relax with yoga

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

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

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

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

14. Avoid strong smells

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

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

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

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

15. Try an herbal remedy

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

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

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

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

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

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

Shop for Thorne Meriva-SF and Swanson Chamomile online.

16. Avoid nitrates and nitrites

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

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

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

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

17. Take some ginger

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

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

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

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

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

Shop for Pure Encapsulations Ginger Extract online.

18. Move more

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

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

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

Learn 10 ways to move more every day.

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

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

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

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

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

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

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

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

What is the fastest home remedy for a headache?

There are several home remedies that may help treat headaches.

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

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

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

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

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

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

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

Is there anything that makes headaches worse?

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

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

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

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

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

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

step-by-step instructions with expert advice

Probably every person 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 of short duration 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 Relieve 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 medication. It can be an analgesic or a non-steroidal anti-inflammatory drug. Commonly used are aspirin, ibuprofen or preparations based on them 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 massaged 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 pure water daily.

Headache can also occur 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 you worry about recurring headaches?

— As a general 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 accompanied by neck pain and high fever;
• Against the background of a headache, nausea, vomiting, photophobia, convulsions, altered consciousness appear.

References :

1. Akhmadeeva L.R., Azimova Yu.E., Karakulova Yu.V. and others. Clinical guidelines for the diagnosis and treatment of tension headache // Russian Medical Journal, 2016. https://www.rmj.ru/articles/nevrologiya/Klinicheskie_rekomendacii_po_diagnostike_i_lecheniyugolovnoy_boli_napryagheniya/
2. V.N. Stock. Headache. – Moscow: Medicine, 1987. https://tgma-neuro-fpk.ru/wp-content/uploads/2014/11/%D0%A8%D1%82%D0%BE%D0%BA-%D0%92 .%D0%9D.-%D0%93%D0%BE%D0%BB%D0%BE%D0%B2%D0%BD%D0%B0%D1%8F-%D0%B1%D0%BE%D0 %BB%D1%8C.pdf
3. Tabeeva, G. R. Headache: a guide for physicians. Moscow, 2018. https://www.rosmedlib.ru/book/ISBN9785970444849.html

How to get rid of a headache. What helps with headaches.

Headache or cephalgia is a phenomenon that occurs in the life of almost every person. It is caused by various reasons, and often, it is the impact of negative external factors.

Often, it is easy to deal with a problem by one’s own means [1]. Even medicines and drugs do not always need to be used. The main thing is not to harm your body.

Article content:

• 1 Causes of headaches
• 2 Relief from headaches
  • 2.1 Medications
• 3 Other methods
  • 3 .1 Water
  • 3.2 Cold compress
  • 3.3 Relaxation techniques
  • 3.4 Hot water and warm compresses
  • 3.5 Massage
  • 3.6 Lemon
  • 3.7 Aromatherapy
  • 3.8 Mint
• 4 Rational approach
• 5 References

Causes of headaches

How to quickly relieve a headache with home remedies depends on the reasons for the development of malaise.

After all, an attack can be provoked by various factors: the external environment, the peculiarities of the daily routine, or serious pathologies.

There is no universal treatment for cephalalgia. You need to choose the right one with an eye to what kind of pain a person has, what caused it. And not always for this you need to take pills.

Common causes:

1. Lack of sleep, lack of sleep for 2-3 days or longer, has an extremely negative effect.
2. Stressful situations. At home, at work, in everyday life.
3. Chronic physical or emotional fatigue.
4. Increased blood pressure (hypertension) or vice versa – hypotension, low blood pressure.
5. Poisoning, intoxication with chemicals, food. This also includes the negative effects of alcohol, nicotine, stimulants.
6. Sequelae of traumatic brain injury. They make themselves felt weeks and months after the episode. Proper treatment of TBI shortens this period.
7. Cardiovascular disease, due to which the brain receives less nutrients. Neurons work in conditions of oxygen deficiency, nutrients and their function becomes incorrect.
8. Osteochondrosis of the spine, in particular, its cervical region, where the vertebral arteries that feed the brain pass. And also sensitive nerve branches (occipital nerve) come out.

1. Stay in an unventilated room, stuffiness, chronic lack of oxygen and excess of carbon dioxide. This also includes work with occupational hazards.
2. Forced body position, non-ergonomic working posture when working with a computer, gadgets.

1. Migraine attacks [2]. This pathology has been studied well, it is known what provokes attacks and how to treat migraine.

Most often, the problem can be solved with affordable home remedies. However, it should be understood that in some cases, with constant bouts of pain in the head, an examination in the clinic and a course of treatment will be required.

Getting rid of a headache

A person who regularly encounters such a problem is concerned about the question: how to quickly remove or soothe a severe headache at home, clear the head in order to return to a healthy alert state?

Medicines

Headache is not recommended. The longer the attack lasts, the more difficult it is to get rid of it, and the consequences become more tangible.

There are a lot of ways to quickly relieve or alleviate a severe headache at home, how you can solve the problem, it depends on what is causing the headache.

Preparations are selected depending on the underlying cause that causes discomfort:

• Analgesics, painkillers. They can be taken at the recommended doses for age. Use only one tablet, and if it does not help, after 2 hours, move on to other methods of treatment.

• Anti-migraine drugs – triptans. The specific name is selected individually, depending on the individual reaction of the body.

• Antispasmodics help to get rid of spasm of cerebral vessels. At the same time, they can lower blood pressure.

• Antihypertensive drugs will help with pain due to high blood pressure, hypertensive cephalgia.

• Non-steroidal anti-inflammatory drugs are used in addition to the main treatment of a viral, bacterial infection.

Before taking this or that remedy, carefully read the contraindications indicated in the instructions. Do not exceed the recommended single and daily dose.

Avoid systematic drug use: the body may become addicted to analgesics, which cease to give results [3].

Other methods

It happens that the head hurts, but there are no pills, then the question arises: how can you quickly and easily get rid of a severe headache or beat down a migraine attack with home methods in a short time.

Traditional medicine, based on modern scientific research, offers many effective ways to get rid of unpleasant sensations in the head.

You just need to first make sure that this condition is not a symptom of a dangerous pathology. Consultation in the clinic, even remotely, online will help here.

Before using folk remedies for headaches, you need to find out the cause of cephalalgia. Based on the root cause of the condition, it is worth choosing a method of exposure. Otherwise, you can hurt yourself.

We will tell you about the most effective ways that will help you both quickly relieve and completely eliminate a severe headache at home, and improve tone, mood and performance in general.

Water

Restoring water balance is an affordable and effective way to improve your well-being. Dehydration is dangerous for our body.

The body gives a signal of thirst when the brain no longer has enough moisture. A harbinger of this condition may be an unpleasant pulling headache. Getting rid of it is simple: replenish the overall water balance.

Filtered or boiled clean water without impurities, preferably at room temperature or cooler, is suitable for this. Drink a full glass, and then continue to drink in small sips with an interval of 10-30 minutes. Gradually, the discomfort caused by dehydration will subside.

Every person needs a portion of clean water per day [4]. The daily rate depends on the characteristics of the body, weight, age and the surrounding climate. The average dose is 1.5 to 3 liters of fluid per day.

Avoid drinks that encourage dehydration: alcohol, sugary sodas, caffeinated drinks. You can drink natural fresh juices.

Cold compress

If the discomfort is caused by stress, fatigue and exhaustion, then a cold compress will help to overcome cephalalgia. It can be made from a cloth soaked in cold water, ice, or any frozen product wrapped in a bag or towel.

A cold shower or at least submerging your head in cold water will also help. Such an effect will narrow the blood vessels, while improving blood circulation. After a while, not only the pain will go away, but cheerfulness will also appear.

Relaxation Techniques

Often the road to well-being lies through calmness and distraction from pain. This is relevant for cases when discomfort arose against the background of overstrain, stress, fatigue.

At the time of an attack, it is best to choose a method with which you are already familiar and confident in its effectiveness. Common are:

• meditation;
• prayer;
• slow deep breathing with concentration on a pleasant image;
• visualization of places where being in which you relax;
• listening to binaural beats.

If during the relaxation process the pain goes away and you fall asleep, try not to interrupt the process. Give your body time to rest.

Hot water and warm compresses

Heat has a healing effect that has been known since ancient times. It helps to improve blood circulation, makes the brain get the necessary oxygen faster. In addition, heat stabilizes pressure, relieves tension pains.

A hot compress applied to the forehead or the back of the head and neck will help you relax and relieve tight muscles. A hot shower will provoke an increase in the speed of blood circulation, eliminate pain and give vigor.

Warm foot and hand baths will help you to get rid of evening pains in case of severe fatigue.

Massage

A common cause of cephalalgia is muscle tension in the neck, shoulders and head. This explains what quickly helps with a headache in the head in this case, massage, which can be done independently [5].

Depending on the health and degree of fatigue, other techniques can be used:

• Wet or dry massage of the scalp. It is enough to carry out movements as when lathering shampoo, while either moistening the scalp with water, or using coconut or argan oil.

• Massage of the neck, neck and shoulders can be carried out by both a professional and a loved one. The main task of this procedure is to relax the deep muscles of this part of the body.

• Massage the point between the index finger and thumb on the hand. The nerves located in this place through reflex mechanisms normalize the tone of the vessels of the head.

• Massaging the bridge of the nose helps to relieve sinusitis pain resulting from eye fatigue. And it’s just soothing.

There is a possibility that a massage session will not work. If this does not worsen the condition, you can try again. The lack of effect after 2-3 procedures or increased pain is a sign that you need to be examined and select a different technique.

Lemon

The smell of citrus fruits, the substances they release and the acid in the fruit help solve a list of problems.

Lemons for headaches can be used in the following ways:

• Apply freshly peeled zest to the forehead for 2-5 minutes. The smell of fruit and coolness will help to cope with the pain.
• Drink 2-4 times a day a cup of fresh black tea with lemon slices. It is also good to eat fruit.
• Add 5-10 drops of juice to a glass of warm water. Additionally, it will help to cope with stomach discomfort after eating.

Use citrus with caution. If a person has increased secretion, gastritis or peptic ulcer, lemon and its juice may be harmful.

Often think about the question of how to reduce or stop a headache and cope with the consequences, people who have gone through alcohol the day before. Warm tea with lemon relieves a number of hangover symptoms.

Aromatherapy

The effect of pleasant smells on humans has been noticed for a long time. And if it is not only a smell, but also useful substances contained in essential oils, then the result will be even more noticeable [6].

To achieve the effect, often used:

• lavender;
• chamomile;
• marjoram;
• rosemary;
• lemon balm;
• nutmeg.

Essential oils are used neat or mixed in various proportions, depending on your perception. It is possible to use them in special lamps for indoor aromatherapy, in the process of taking a bath, massage session of the temples, neck, back.

Mint

The positive, calming effect of this plant on the human body has long been known. It can be used in various ways, choosing the most effective for you personally:

• Herbal tea. It is enough to add a spoonful of mint to a glass of hot water to get an infusion of sufficient intensity. Add some honey.

• Peppermint oil is suitable for a relaxing massage. It can be a quick self-massage of the temples or a procedure to relax the neck and back in the clinic.

• Aromatherapy in itself. Breathe in the pleasant scent of the essential oil for a while.