Fortunately, you can ease most headache pain naturally. While over-the-counter medications may help with both chronic and occasional headaches, natural remedies provide relief without the side effects of pharmaceuticals.
The Different Types of Headaches
Headaches can vary greatly. They can come on suddenly or develop gradually, last for a short time or persist for days, and can feel sharp, dull, or throbbing. If you have a migraine, you might experience flashes of light, sensitivity to noise, or nausea.
Doctors identify two main types of headaches: primary and secondary. Primary headaches are caused by physical issues like altered blood flow to the brain, muscle tension in the neck and head, or changes in brain chemistry. Examples include migraines (with or without aura), cluster headaches, and tension headaches. Secondary headaches result from an underlying condition that affects pain-sensitive areas. Common causes include dehydration, high blood pressure, sinus infections, eye strain, cavities, and stress.
Understanding the cause of your headache can help you choose the best remedy.
Natural Remedies for Headaches
Many natural remedies can help reduce or eliminate headaches. Here are some strategies you can try:
Drink More Water
Dehydration can cause headaches. Drinking two to three cups of water may help, though it might take 30 minutes to three hours to work. While drinking more water in general is good for overall health, there isn’t strong evidence that it can prevent headaches.
Use Essential Oils
Lavender and peppermint essential oils can help relieve headaches. Studies suggest that peppermint oil is as effective as aspirin for tension headaches. Apply a few drops to your temples, avoiding the eye area. Lavender oil can be used for aromatherapy; rub some between your hands and inhale. Evidence suggests lavender can reduce the severity of migraines.
Sleep More
Lack of sleep is associated with migraines, tension, and cluster headaches. Aim for seven to nine hours of sleep per night, but avoid oversleeping. For insomnia, try keeping electronics out of your bedroom and setting the thermostat between 60 and 67 degrees Fahrenheit.
Apply Heat or Cold
A cold compress on your neck can reduce migraine pain, while heat may help with tension headaches. Experiment with both to see which works better for you.
Turn Off the Lights
Sensitivity to light often accompanies migraines. Blue light from screens can also cause headaches. Turn off your devices and sit in a dark or dim room for 20 to 30 minutes.
Meditate & Practice Yoga
Meditation can help you relax and breathe deeply, reducing headache pain. Yoga can reduce the frequency of migraines. Explore different meditation techniques and yoga classes to find what works best for you.
Try Acupuncture
Research shows that at least six acupuncture treatments can reduce the frequency of migraines as effectively as pain medication. Acupuncture is more effective than a placebo.
Use Pressure Points
Acupressure involves pressing specific points on the body. You can do this yourself by pressing hard on the loose skin between the thumb and index finger on your opposite hand for ten seconds.
Get a Massage
Tension in the upper back, neck, jaw, and shoulders can cause headaches. A massage can help by improving blood circulation, reducing blood pressure, and alleviating stress.
Foods That Help With Headaches
Certain foods can help prevent or ease headaches. Consider adding these to your diet:
– Kale & Leafy Greens: High in folate, these foods can help reduce the risk of headaches.
– Almonds: Rich in magnesium, which can help prevent migraines.
– Coffee & Tea: Caffeine can help alleviate headaches. Herbal teas like chamomile and ginger can also be calming.
– Organic Raw Apple Cider Vinegar: Contains probiotics and can help normalize blood sugar levels, which may prevent headaches.
Supplements for Headaches
When diet alone isn’t enough, consider these supplements:
– Omega-3 Fatty Acids: Reduce headache frequency and promote a balanced mood. Plant-based sources include flaxseed and algae oil.
– Vitamin B12: May help with headaches by normalizing homocysteine levels.
– Magnesium: Insufficient magnesium can cause blood vessel constriction and headaches. A supplement can help.
– Riboflavin (Vitamin B-2): High doses can reduce headache frequency.
– Coenzyme Q-10: This natural antioxidant can help normalize blood pressure and alleviate headaches.
– Feverfew: An herbal supplement that may help prevent migraines, though evidence is mixed.
– Butterbur: May help prevent headaches but should be used in PA-free supplement form due to potential toxicity.
What Causes Headaches?
Common headache triggers include skipped meals, stress, inadequate sleep, neck muscle pain, bright lights, cigarette smoke, strong odors, and certain foods. Keeping a headache diary can help identify specific triggers.
Foods That Cause Headaches
Certain foods can trigger headaches in some people, including:
– Aspartame
– Caffeine (or caffeine withdrawal)
– MSG
– Nitrates and nitrites
– Aged cheese
– Chocolate
– Fermented, pickled, or marinated foods
– Alcohol, especially red wine
– Gluten
Genes & Headaches
Research shows a genetic link to migraines. A study found 12 genetic regions associated with migraine susceptibility.
Stress & Headaches
Stress can trigger both tension headaches and migraines. Managing stress through breaks, exercise, and meditation can help.
Sleep & Headaches
Both too little and too much sleep can trigger headaches. Aim for consistent sleep patterns and talk to a healthcare provider if you have sleep concerns.
Exercise & Headaches
Exercise, especially in hot or high-altitude environments, can cause headaches. Stay hydrated and gradually build up your intensity.
Sex & Headaches
Sex can either trigger or relieve headaches. While sex headaches usually aren’t a cause for concern, consult a doctor if they persist.
Points to Remember
Adopting healthy practices can help prevent and alleviate headaches. Natural remedies like hydration, relaxation techniques, and dietary changes can make a big difference. Identifying and avoiding personal triggers is also crucial for managing headaches effectively.
