Headaches happen. The good news is there are several simple things you can do to ease the pain without a trip to the doctor or drugstore. Try these tips and get to feeling better fast.
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 are targeted at relieving headache symptoms, a number of effective, natural treatments also exist.
Headaches are characterised by a feeling of tenseness in the neck, shoulder and scalp whereas migraines are basically pulsating headaches, often on one side of the head. Symptoms actually vary from person to person, and even from one migraine attack to the next," says Dr. Supriya Bali, Internal Medicine, Max Hospitals.It is essential that you avoid headache-inducing substances like MSG (monosodium glutamate), excessive caffeine, alcohol, phenylethylamine found in chocolate and cheese, tyramine found in nuts and fermented meats and soy, and aspartame present in many artificially sweetened foods. If you start getting a headache, steer clear of all devices including your phone, laptop and TV. Eat healthy, and at regular intervals since a drop in blood sugar can set the stage for headaches. At least thrice a week, if not more, spend 30 minutes exercising. And always, we mean always, stay hydrated.
1. Drink Water
Inadequate hydration may lead you to develop a headache.
In fact, studies have demonstrated that chronic dehydration is a common cause of tension headaches and migraines.
Thankfully, drinking water has been shown to relieve headache symptoms in most dehydrated individuals within 30 minutes to three hours.
What’s more, being dehydrated can impair concentration and cause irritability, making your symptoms seem even worse.
To help avoid dehydration headaches, focus on drinking enough water throughout the day and eating water-rich foods.
2. Take Some Magnesium
Magnesium is an important mineral necessary for countless functions in the body, including blood sugar control and nerve transmission .
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, compared to those who don’t .
Studies have shown that treatment with 600 mg of oral magnesium citrate per day helped reduce both the frequency and severity of migraine headaches .
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.
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 .
It’s a vasodilator, meaning it widens blood vessels and allows blood to flow more freely.
Vasodilation may cause headaches in some people. In fact, headaches are a common side effect of vasodilators like blood pressure medications .
Additionally, alcohol acts as a diuretic, causing the body to lose fluid and electrolytes through frequent urination. This fluid loss can lead to dehydration, which can cause or worsen headaches .
4. Get Adequate Sleep
Sleep deprivation can be detrimental to your health in many ways, and may even cause headaches in some people.
For example, one study compared headache frequency and severity in those who got less than six hours of sleep per night and those who slept longer. It found that those who got less sleep had more frequent and severe headaches .
However, getting too much sleep has also been shown to trigger headaches, making getting the right amount of rest important for those looking for natural headache prevention .
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 like aged cheeses, fermented food, beer, wine, smoked fish and cured meats.
Studies suggest consuming histamine may cause migraines in those who are sensitive to it.
6. Use 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.
Peppermint and lavender essential oils are especially helpful when you have a headache.
Applying peppermint essential oil to the temples has been shown to reduce the symptoms of tension headaches .
Meanwhile, lavender oil is highly effective at reducing migraine pain and associated symptoms when applied to the upper lip and inhaled .
Peppermint Oil: With its refreshing scent, peppermint helps open up clogged blood vessels which cause headache. It contains menthol which helps regulate blood flow in the body. Quietly breathe in the aroma in a cool, dark room. You can also mix 3 drops of peppermint oil in one tablespoon of almond oil, or just add a little water and massage the temples or the back of your neck with it. Alternatively, can apply crushed peppermint leaves on your forehead. Make an herbal tea by adding 1 teaspoon of dried peppermint to a cup of boiling water. Cover and let it steep for 10 minutes. Strain and add some honey to sweeten it. Sip the tea slowly.
Lavender Oil: Not only does lavender have a beautiful fragrance - it's also a great remedy for alleviating headaches. Simply smelling the soothing scent of lavender essential oil helps, so you can just put a few drops on a tissue and inhale it. You can also add 2 drops of lavender oil to two cups of boiling water and inhale the steam. Another option is to mix two or three drops in one tablespoon of almond oil or olive oil and massage your forehead with it. "You can even draw a foot bath of lavender oil and peppermint, since the hot water draws blood to your feet and the aroma relaxes you", suggests Dr. Manoj K. Ahuja, Healing Touch Hospital.
Lavender Oil: Not only does lavender have a beautiful fragrance - it's also a great remedy for alleviating headaches. Simply smelling the soothing scent of lavender essential oil helps, so you can just put a few drops on a tissue and inhale it. You can also add 2 drops of lavender oil to two cups of boiling water and inhale the steam. Another option is to mix two or three drops in one tablespoon of almond oil or olive oil and massage your forehead with it. "You can even draw a foot bath of lavender oil and peppermint, since the hot water draws blood to your feet and the aroma relaxes you", suggests Dr. Manoj K. Ahuja, Healing Touch Hospital.
7. Try a B-Complex Vitamin
B vitamins are a group of water-soluble micronutrients that play many important roles in the body. For example, they contribute to neurotransmitter synthesis and help turn food into energy .
Some B vitamins may have a protective effect against headaches.
Several studies have shown that the B vitamin supplements riboflavin (B2), folate, B12 and pyridoxine (B6) may reduce headache symptoms .
B-complex vitamins 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 and any excess will be flushed out through the urine .
8. Soothe Pain with a Cold Compress
Using a cold compress may help reduce your headache symptoms.
Applying cold or frozen compresses to the neck or head area decreases inflammation, slows nerve conduction and constricts blood vessels, all of which help reduce headache pain
In one study in 28 women, applying a cold gel pack to the head significantly reduced migraine 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 the neck, head or temples for headache relief.
9. Consider Taking Coenzyme Q10
Coenzyme Q10 (CoQ10) is a substance produced naturally by the body that helps turn food into energy and functions as a powerful antioxidant .
Studies have shown that taking CoQ10 supplements may be an effective and natural way to treat headaches.
For example, one study in 80 people demonstrated that taking 100 mg of CoQ10 supplements per day reduced migraine frequency, severity and length .
Another study including 42 people who experienced frequent migraines found that three 100-mg doses of CoQ10 throughout the day helped decrease migraine frequency and migraine-related symptoms like nausea .
10. Try an Elimination Diet
Studies suggest that food intolerances can trigger headaches in some people.
To discover if a certain food is causing frequent headaches, try an elimination diet that removes the foods most related to your headache symptoms.
Aged cheese, alcohol, chocolate, citrus fruits and coffee are among the most commonly reported food triggers in people with migraines .
In one small study, a 12-week elimination diet decreased the number of migraine headaches people experienced. These effects started at the four-week mark .
11. Drink Caffeinated Tea or Coffee
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 .
12. Try Acupuncture
Acupuncture is a technique of Traditional Chinese medicine 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 review of 22 studies including more than 4,400 people found that acupuncture was as effective as common migraine medications .
Another study found that acupuncture was more effective and safer than topiramate, an anticonvulsant drug used to treat chronic migraines .
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.
14. Avoid Strong Smells
Strong odors like those from perfumes and cleaning products can cause certain individuals to develop headaches.
15. Try an Herbal Remedy
Certain herbs including feverfew and butterbur may reduce headache symptoms.
Feverfew is a flowering plant that has anti-inflammatory properties.
Some studies suggest that taking feverfew supplements in doses of 50–150 mg per day may reduce headache frequency. However, other studies have failed to find a benefit .
Butterbur root comes from a perennial shrub native to Germany and, like feverfew, has anti-inflammatory effects.
Several studies have shown that taking butterbur extract in doses of 50–150 mg reduces headache symptoms in both adults and children.
Feverfew is generally considered safe if taken in recommended amounts. However, butterbur should be treated with caution, as unpurified forms can cause liver damage, and the effects of its long-term use are unknown .
Feverfew is available .
16. Sip Some Ginger Tea
Ginger root contains many beneficial compounds, including antioxidants and anti-inflammatory substances .
One study in 100 people with chronic migraines found that 250 mg of ginger powder was as effective as the conventional headache medication sumatriptan at reducing migraine pain .
What’s more, ginger helps reduce nausea and vomiting, common symptoms associated with severe headaches .
You can take ginger powder in capsule form or make a powerful tea with fresh ginger root.
18. Get Some Exercise
One of the simplest ways to reduce headache frequency and severity is to engage in physical activity.
For example, one study in 91 people found 40 minutes of indoor cycling three times per week was more effective than relaxation techniques at reducing headache frequency.
Another large study including more than 92,000 people showed that a low level of physical activity was clearly associated with an increased risk of headaches .
There are many ways to increase your activity level, but one of the easiest methods is to simply increase the amount of steps you take throughout the day.
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