18 remedies to get rid of headaches naturally
Headache is a common condition that many people suffer from daily. From uncomfortable pain to an unbearable one, they can disrupt your everyday life.
There are many types of headaches, but the most frequent are those caused by tension. There are flare-up headaches that are intolerable and occur in clusters or “clusters,” while migraines are a moderate to severe type of headache.
While there are many medications aimed at relieving headache symptoms, there are also several natural treatments that are effective.
Here you will find 18 effective home remedies to get rid of headaches naturally.
Drink water Poor hydration can cause a headache.
Studies have shown that chronic dehydration is a frequent cause of tension headaches and migraines.
Fortunately, drinking water has been shown to relieve headache symptoms within 30 minutes to three hours, in most people suffering from dehydration.
In addition, dehydration can affect concentration and cause irritability, making your symptoms seem even worse.
To help avoid dehydration headaches, you should focus on drinking enough water throughout the day and eating foods that are high in water.
- Take magnesium
Magnesium is an important mineral needed for countless functions in the body, for example, blood sugar control and nerve transmission.
Interestingly, magnesium has also proven to be a safe and effective remedy for headaches.
There is evidence to suggest that magnesium deficiency is more common in people who have frequent migraine headaches, compared to those who do not.
Studies showed that treatment with 600 mg of magnesium citrate orally daily helped reduce both the frequency and intensity of migraines.
Taking magnesium supplements, however, can cause in some people side effects on the digestive system such as diarrhea, so to treat headache symptoms, it is best to start with a lower dose.
You can find magnesium supplements online.
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- Reduce alcohol consumption
While drinking an alcoholic beverage usually doesn’t cause a headache in most people, studies showed that alcohol can trigger migraines in about one-third of people who experience frequent headaches.
It has also been shown that, in many people, alcohol causes tension and flare-up headaches.
By acting as a vasodilator, alcohol widens blood vessels and allows blood to flow more freely.
In some people, vasodilation can cause headaches. Headaches are a frequent side effect of vasodilator medications, such as those that treat blood pressure.
In addition, alcohol acts as a diuretic, causing, when urinating frequently, that the body loses fluids and electrolytes. This loss of fluid can cause dehydration, which in turn can cause or worsen headaches.
- Get enough sleep
There are many ways that lack of sleep affects health. In some people, it can cause headaches.
For example, one study compared the frequency and intensity of headaches in those who slept less than six hours a night and those who slept the most. Those who slept less were found to have more frequent and severe headaches.
However, it has also been shown that sleeping too much can trigger headaches. Therefore, an adequate amount of rest is important for those looking for natural headache prevention.
For maximum benefits, keep in mind that the “cool spot” is seven to nine hours of sleep per night.
- Avoid histamine-rich foods
Histamine is a naturally produced chemical produced by the body that plays a role in the immune, digestive, and nervous systems.
It is also found in certain foods such as aged cheeses, fermented foods, beer, wine, smoked fish, and sausages.
Studies suggest that histamine use can cause migraines in those sensitive to this substance.
Some cannot excrete histamine properly because they suffer from impaired function of the enzymes responsible for breaking it down.
A useful strategy for people suffering from frequent headaches may be to eliminate histamine-rich foods from the diet.
- 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, although some can be ingested.
When you have a headache, peppermint and lavender essential oils are especially helpful.
Applying peppermint essential oil to the cores has been shown to reduce the symptoms of tension headaches.
On the other hand, when applied to the upper lip and inhaled, lavender oil is very effective in reducing migraine pain and associated symptoms.
Buy peppermint oil and lavender oil online.
- Try taking vitamin B
B vitamins are a group of water-soluble micronutrients that have many important functions in the body. For example, they contribute to the synthesis of neurotransmitters and help convert food into energy.
Some B vitamins can have a protective effect against headaches.
Several studies have shown that supplements of vitamin B riboflavin (B2), folic acid, B12, and pyridoxine (B6) can reduce headache symptoms.
B vitamins contain all eight B vitamins and are a safe and cost-effective way to naturally treat headache symptoms.
Because they are water-soluble and any excess will be eliminated through the urine, B vitamins are considered safe to take regularly.
You can find B vitamins online.
- Relieve pain with a cold compress
Using a cold compress can help reduce headache symptoms.
Applying cold or frozen compresses to the neck or head area decreases inflammation, slows down nerve conduction, and considers blood vessels, all of which help relieve headaches.
In a study of 28 women, applying a cold gel bag 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 breasts to relieve the headache.
- Consider taking coenzyme Q10
Coenzyme Q10 (CoQ10) is a substance produced naturally by the body that helps convert food into energy and functions as a powerful antioxidant.
Studies have shown that taking CoQ10 supplements can be an effective and natural way to treat headaches.
For example, a study in 80 people showed that taking 100 mg of CoQ10 supplements a day reduced the frequency, intensity, and duration of migraine.
Another study that included 42 people who experienced frequent migraines found that three 100 mg doses of CoQ10 during the day helped decrease migraine frequency and migraine-related symptoms such as nausea.
CoQ10 supplements are available online.
- Try an elimination diet
Studies suggest that in some people intolerance to certain foods can trigger headaches.
To find out if a certain food is causing frequent headaches, try an elimination diet that suppresses foods commonly linked to headache symptoms.
Migraine sufferers report that aged cheese, alcohol, chocolate, citrus fruits, and coffee are among the most commonly reported food triggers.
In one small study, a 12-week elimination diet decreased the number of migraine headaches people experienced. These effects began at four weeks.
Read more here about how to follow an elimination diet properly.
- Drink caffeinated tea or coffee
When you have a headache, drinking beverages that contain caffeine, such as tea or coffee, can provide relief.
Caffeine improves mood, increases attention, and consumes 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, it has also been shown that, if a person regularly consumes large amounts of caffeine and suddenly quits it, caffeine withdrawal can cause headaches.
Therefore, people who suffer from frequent headaches should be aware of their caffeine intake.
- Try acupuncture
Acupuncture is a technique of traditional Chinese medicine that involves inserting fine needles into the skin to stimulate specific points on the body.
In many studies, this practice has been linked to a reduction in headache symptoms.
A review of 22 studies involving 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 medication used to treat chronic migraines.
If you’re looking for a natural way to treat chronic headaches, acupuncture may be a worthwhile option.
- Relax doing yoga
Practicing yoga is a great way to relieve stress, increase flexibility, decrease pain, and improve your overall quality of life.
Practicing yoga can even help reduce the intensity and frequency of your headaches.
One study investigated the effects of yoga as therapy on 60 people with chronic migraines. Headache frequency and intensity were reduced more in those who received yoga therapy and conventional care, compared to those who only received conventional care.
Another study found that people who practiced yoga for three months had a significant reduction in headache frequency, intensity, and associated symptoms, compared to those who did not practice yoga.
- Avoid strong odors
There are some people for whom strong odors such as those of perfumes and cleaning products can cause headaches.
A study that included 400 people suffering from migraine or tension headaches found that strong odors, especially perfumes, often triggered headaches.
This hypersensitivity to odors is called osmophobia and is common in people with chronic migraines.
If you think you may be sensitive to odors, avoiding perfumes, cigarette smoke, and foods with intense aroma can help decrease the likelihood of a migraine developing.
- Try Herbal Remedies
Some herbs such as feverfew and butterbur can 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 a day may reduce the frequency of headaches. However, other studies have not found any 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 the recommended amounts. However, butterbur should be consumed with caution, as unpurified forms can cause liver damage and the effects of its long-term use are unknown.
Feverfew is available online.
- Avoid nitrates and nitrites
Nitrates and nitrites are common food preservatives that are added to sausages, sausages, and bacon to keep them fresh by preventing bacterial growth.
It has been shown that, in some people, foods that contain them cause headaches.
Nitrites can trigger headaches by causing dilation of blood vessels.
To minimize your exposure to nitrites, limit the number of processed meats in your diet and whenever possible, choose nitrate-free products.
- Drink ginger tea
Ginger root contains many beneficial compounds, including antioxidants and anti-inflammatory substances.
A study in 100 people with chronic migraines found that 250 mg of ginger powder was as effective as conventional sumatriptan for headache in reducing migraine pain.
In addition, ginger helps reduce nausea and vomiting, common symptoms associated with severe headaches.
You can take the ginger powder in capsule form or prepare a concentrated tea with fresh ginger root.
One of the simplest ways to reduce the frequency and intensity of the headache is to be physically active.
For example, a study in 91 people found that 40 minutes of indoor stationary cycling three times a week was more effective than relaxation techniques in reducing headache frequency.
Another large study that included more than 92,000 people showed that a low level of physical activity was linked to an increased risk of headaches.
There are many ways to increase your activity level, but one of the easiest methods is to simply increase your number of steps during the day.
Many people are negatively affected by frequent headaches, so it is important to find natural and effective treatment options.
Yoga, some supplements, essential oils, and dietary changes are 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.