Remedies to Get Rid of Headaches Naturally
Remedies to Get Rid of Headaches
Naturally
Headaches are a common condition that many people deal with
on a daily basis that 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.
Causes of headaches
Headaches have a number of causes, some of which are much
more serious than others.
Research shows that certain dietary and lifestyle factors
could increase the risk of experiencing headaches.
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 .
Medication overuse and infections of the central nervous
system can cause headaches as well .
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.
Natural remedies for headaches
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.
What’s more, being dehydrated can impair concentration and
cause irritability, making your symptoms seem even worse.
Research suggests that drinking more water may help reduce
headache occurrence, duration, and severity in some people.
To help avoid dehydration headaches, focus on drinking
enough water throughout the day and eating water-rich foods like fruits and
vegetables.
2. Take some magnesium
Magnesium is an important mineral necessary for countless
functions in the body, including blood sugar regulation and nerve transmission.
Magnesium has also been shown to be a safe, effective remedy
for headaches.
Evidence suggests that magnesium deficiency is more common
in people who get frequent migraine headaches than in those who don’t.
Studies have shown that treatment with supplemental
magnesium, in many different doses and forms, may help reduce both the
frequency and the severity of migraine headaches.
For example, supplementing with 600 mg of magnesium citrate
may be effective for reducing headaches in people with migraine.
However, taking magnesium supplements can cause digestive
side effects like diarrhea in some people, so it’s advisable 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.
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.
Alcohol intake is also a risk factor for tension headaches
and for cluster headaches, which are among the most severe types of headaches.
There are several ways in which alcohol is thought to
trigger headaches, including by provoking inflammation, activating certain
neuronal pathways, contributing to dehydration, and widening blood vessels,
though the exact mechanism is still unclear.
People who experience frequent headaches could try cutting
back on their alcohol intake to see if it benefits their symptoms.
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.
Sleep apnea, a health condition in which breathing
repeatedly stops and then starts again during sleep, is associated with morning
headaches, while insomnia is linked to increased headache severity in those
with tension headaches.
However, getting too much sleep has also been shown to
trigger headaches. Therefore, getting the right amount of rest is important for
those looking for natural headache prevention.
For maximum benefits, aim for the “sweet spot” of 7–9 hours
of sleep per night.
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.
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.
Some people cannot excrete histamine properly because they
have impaired function of the enzymes responsible for breaking it down.
Cutting histamine-rich foods from the diet may help reduce
symptoms such as headaches in people who are sensitive to histamine.
6. Try essential oils (Peppermint, Lavender, and Eucalyptus).
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.
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 carrier oil, like jojoba, onto your wrists or
temples.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
10. Try an elimination diet
Studies suggest that food intolerances can trigger headaches
in some people.
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.
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.
11. Drink caffeinated tea or coffee. (Green Chai, Orange Spice, and Double
Bergamot Early Grey)
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.
It also helps increase the effectiveness of common
medications used to treat headaches, such as ibuprofen and acetaminophen.
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.
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.
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.
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 .
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.
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.
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 .
Additionally, a 2020 review that included six studies found
that yoga helped improve headache frequency, duration, and intensity in
patients with tension-type headaches.
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.
This hypersensitivity to odors is called osmophobia and is
common in those with chronic migraines .
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 (curcumin, chamomile, and butterbur)
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.
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.
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.
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.
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.
Nitrites may trigger headaches by causing the expansion of
blood vessels.
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.
A 2021 review that included three randomized control trials
found that treatment with ginger supplements helped reduce pain in people with
migraine.
What’s more, the ginger treatments helped reduce nausea and
vomiting, common symptoms associated with severe headaches.
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.
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.
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.
19. Apple A Day Keeps The Doctor Away.
Both apples and apple cider vinegar can be used to fight off
a headache. They help restore the acid-alkaline balance in the body. "Mix
half cup of apple cider vinegar with half cup of water and boil the mixture in
a covered saucepan. Remove from heat, hold a towel over your head and slowly
inhale the steam. This will provide instant relief from sinus headaches",
says Dr. Supriya Bali, Max Hospitals.If you wake up with a headache, just eat a
piece of apple sprinkled with salt, and drink some warm water after. Or add 2
teaspoons of apple cider vinegar to a glass of water, with honey and a splash
of lemon juice. Drink it 2 or 3 times a day.
Tips for preventing headaches
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.
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.
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.
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.
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.
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.
When to see a doctor
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 necessary 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.
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.
Thank you for reading our Health tips.
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.
Source: https://www.healthline.com/nutrition/headache-remedies#prevention-tips
https://food.ndtv.com/health/10-natural-home-remedies-for-headaches.