Headache is a common neurological disorder that most people have experienced at least once in their life. This pain occurs in many different ways in intensity and frequency. Some individuals report experiencing headaches once or twice a year, while others even report for more than fifteen days in a month. Migraines and headaches, however, interfere with daily activities as they become more frequent. Fortunately, there are several home remedies to get rid of it naturally.
Steps
Method 1 of 8: Read up on Headaches
Step 1. Identify your type of pain
Headache can be triggered by many factors, such as stress, colds, allergies, or dehydration. Before relying on remedies or going to your doctor, it is important to understand what kind of pain is gripping you, so that the treatment can be effective.
- Tension headache is the most common. It is caused by contracture of the muscles in the nape of the neck or scalp and is often triggered by emotional stress, depression or fatigue. Tensive headaches cause constricting pain, patients define it as a "tight band" around the head or neck and occurs mainly on the forehead, temples and back of the head. Chronic tension headaches can also be accompanied by altered sleep / wake rhythms, insomnia, anxiety, weight loss, dizziness, difficulty concentrating, constant fatigue and nausea.
- Cluster headaches are characterized by a sharp, stabbing pain that arises behind one eye. Their origin appears to be due to a dysfunction of the hypothalamus and they tend to be hereditary. The patient shows constant, sharp and burning pain; ptosis (involuntary lowering of the upper eyelid) is an important sign of cluster headache.
- Sinus headaches occur when sinuses become inflamed due to allergies, colds, or the flu. This type of headache could also be triggered by digestive problems, such as gastroesophageal reflux, diarrhea and constipation. A persistent or relapsing cold could cause sinusitis. Acute sinus infection is a common condition that develops due to changes in atmospheric pressure, dental problems, allergies, or bacterial or viral infections.
- Migraines cause severe pain in one side of the head, which can also be throbbing and involve the whole head or part of it. Sufferers also often complain of photophobia, sensitivity to sounds, nausea, vomiting, and increased pain when engaging in activities such as climbing stairs or exercising. In some cases, the aura is also present, a set of neurological symptoms that include the strange perception of lights, smells and touches about 30-60 minutes before the onset of pain.
- Post-traumatic headache is the result of a head injury and can last for months or years after even a mild trauma. The most common symptoms are headache, dizziness, insomnia, difficulty concentrating and mood swings.
Step 2. Keep a pain diary
Medication or lifestyle changes can be a frequent cause of headaches. Record recent diet changes, drug therapies, or other triggers in a journal. When you have a headache, write it down along with any recent changes.
Note the date, time of day and duration of the pain. Remember to also write the intensity of the pain using terms such as mild, moderate or intense. For example, you may find that you have a severe headache when you drink more than three cups of coffee in a day combined with a reduction in sleep. Write down the foods and drinks you consumed, as well as the medications you took and the allergens you were exposed to before the onset of the disorder
Step 3. Study your headache diary
Try to identify common factors. Did you always eat the same food before the pain arose? Did you take any medications or supplements? If so, contact your doctor and discuss with him the possibility of stopping drug therapy, if possible, to understand if the headache changes in severity or frequency. Were you exposed to allergens such as dust or pollen? Did you change your sleep / wake rhythm?
Find connections and experiment. If you think there is a trigger, eliminate it. Keep trying, and eventually you will find what triggers the pain
Step 4. Avoid the most common causes
Most headaches are caused by some environmental and dietary changes. Below is a short list of the most common changes that cause or worsen pain:
- Change of seasons or changes in atmospheric pressure. Some activities such as flying, swimming, scuba diving change the atmospheric pressure to which the body is subjected and trigger headaches.
- Lack of or excess sleep. Try to get plenty of sleep on a regular basis.
- Exposure to smoke, perfumed vapors or hazardous fumes. Allergens like pollen and dust contribute to headaches.
- Eye fatigue. If you wear glasses or contact lenses, check that they are of the correct power. Do not use lenses that cause irritation.
- Very strong or flashing lights.
- Stress and strong emotions. Practice relaxation techniques to manage these factors.
- Alcoholic beverages such as red wine, beer and champagne.
- Excessive consumption of caffeinated beverages such as coffee, soft drinks and tea.
- Foods with artificial sweeteners, especially those with aspartame.
- Snacks with monosodium glutamate, a type of salt.
- Foods such as sausages, sardines, anchovies, pickled herring, leavened baked goods, nuts, peanut butter, sweet chocolate, sour cream and yogurt.
Method 2 of 8: Relieve Headaches at Home
Step 1. Apply a warm washcloth
Heat dilates blood vessels and thus promotes increased blood flow, improves oxygen and nutrient supply, reduces joint pain and relaxes sore muscles, ligaments and tendons. The warm cloth placed on the nape of the neck or forehead helps to relax tension and reduce sinus headaches.
- Soak a small clean cloth in lukewarm water (40-45 ° C) for three to five minutes and then squeeze it to get rid of the excess liquid. Place the compress on your forehead or other sore muscles for five minutes, repeating the entire procedure for 20 minutes.
- Alternatively, you can use the hot water bottle or a commercial gel pack. Remember that the temperature must not exceed 40-45 ° C, otherwise you could burn yourself. People with sensitive skin should use a compress that is no hotter than 30 ° C.
- If you have a fever or show swelling, don't use heat. Instead, place an ice pack to lower your body temperature. Headaches can also be triggered by excessive heat.
- Do not apply heat to trauma, wounds or stitches. The high temperature causes tissue expansion, reducing the body's ability to repair damage and heal wounds. People with poor blood circulation and diabetics should be very careful with hot packs.
Step 2. Take a steam shower
The hot shower helps you to reduce congestion caused by a cold or fever and, at the same time, gives you relief from stress. All of this helps reduce symptoms or headache development. Use lukewarm water (40-45 ° C) so you won't dehydrate or burn your skin.
Step 3. Try a humidifier
Dry air causes dehydration and irritates the sinuses, causing tension, sinus and migraine headaches. Use a humidifier to keep the air at the right degree of humidity.
- Try to achieve the correct percentage of humidity. The home air should have a humidity content of between 30 and 55%. If this value is too high, mold can develop, dust mites proliferate and both are triggers of allergic headaches. Conversely, if the air is too dry, your family may suffer from dry eyes, throat and sinus irritation; these can also trigger pain.
- The simplest tool that allows you to control the humidity of the air is the hygrostat, which automatically regulates the introduction of humidity into the ventilation system. If you just want to measure the percentage of humidity in your home, you have to buy a hygrometer (available in most hardware stores).
- Both portable and centralized humidifiers must be cleaned with great care, otherwise, over time, they become contaminated with mold and bacteria that are blown into the home. Turn off the humidifier and call your doctor if you show symptoms of breathing problems related to using this appliance.
- To naturally humidify your home, buy house plants. The process of transpiration of plants, during which the flowers, leaves and stems release water vapor, helps you to regulate the percentage of humidity in the house. In addition, indoor plants purify the air of carbon dioxide and other contaminants such as benzene, formaldehyde and trichlorethylene. Consider aloe vera, Chamaedorea, Ficus benjamina, Aglaonema, various species of philodendron and dracaena.
Method 3 of 8: Herbal Remedies
Step 1. Drink herbal tea
These drinks have antioxidant and anti-inflammatory properties that relieve stress and soothe muscle aches. Some herbal teas take two to three hours to take effect. Infusions that are effective in reducing symptoms associated with headaches are:
- For headaches accompanied by anxiety and nausea, prepare an herbal tea with half a teaspoon of dried mint, half of dried chamomile flowers and 240 ml of hot water (80-85 ° C). Drink 240-480ml throughout the day, until the headache subsides.
- For headaches accompanied by insomnia, try valerian tea. Infuse half a teaspoon of valerian in 240ml of hot water and sip it before bed. Remember that valerian interacts with several drugs; be very cautious especially if you are on naloxone or buprenorphine therapy.
Step 2. Try ginger
This root is able to reduce the symptoms of anxiety, nausea, vomiting, hypertension and digestive problems that often accompany headaches; it also relieves the pain of headaches. Some studies have also shown that ginger reduces the risk of migraines.
- You can find ginger extract as a food supplement in capsule or oil form at most herbalists and "organic" stores. Remember that it is a very strong root, so you shouldn't get more than 4g per day, including from a dietary source. Pregnant women should consume no more than 1g of ginger per day.
- Do not take ginger if you have bleeding disorders, are on blood thinning therapy, or are taking aspirin.
Step 3. Get the feverfew
Research has shown that this herb is an effective medicine for preventing or blocking migraines. You can find it fresh, dried or frozen. The supplement is available in the form of capsules, tablets or liquid extract. Remember that feverfew food supplements should contain at least 0.2% parthenolide, the natural compound found in the plant. The recommended dose is 50-100 mg per day once or twice a day. However, there are some precautions to point out:
- People with allergies to chamomile, ragweed, or yarrow may show the same reaction to feverfew, so they shouldn't take it.
- Feverfew increases the risk of bleeding, especially if you are taking blood thinning medications. Ask your doctor for advice if you are on coagulation inhibitors.
- Pregnant or breastfeeding women, as well as children less than two years of age, should not get feverfew.
- If you need to undergo a scheduled surgery, remember to inform the surgeon that you are taking feverfew, as it may interfere with anesthetic medications.
- Do not abruptly stop feverfew therapy if you have been taking it for more than a week. Gradually reduce the dose before stopping, otherwise you may suffer from rebound headaches, anxiety, fatigue, muscle stiffness and joint pain.
Step 4. Add rosemary to your dishes
It is an aromatic plant widely used in cooking, especially in Mediterranean countries. Rosemary is able to improve memory, relieves muscle spasms and pains, improves digestion and supports the nervous and circulatory system.
Do not exceed 4-6 g of rosemary per day. If you overdo it, you may suffer from dehydration or hypotension. It could also cause a miscarriage
Step 5. Use lemon balm officinalis
This herb is widely used to reduce stress and anxiety, promote sleep, improve appetite, soothe muscle aches and discomfort caused by indigestion. You can combine it with other calming herbs, such as valerian and chamomile, to promote relaxation.
- Lemon balm is available as a dietary supplement in capsules and the recommended daily dose is 300-500 mg, three times a day or as needed. If you are expecting a baby or are breastfeeding, inform your gynecologist before using lemon balm.
- Those suffering from hyperthyroidism should not take lemon balm.
Step 6. Try St. John's Wort
People suffering from migraines, cluster headaches, or post-traumatic headaches are at serious risk of experiencing anxiety, depression, or mood swings, as well as personality changes. Hypericum is a herb that has always been used for the treatment of mild and moderate depression. It is available as a liquid extract, capsules, tablets and herbal teas. Ask your doctor what formulation is best for you.
- The supplements are standardized with a concentration of 0.3% hypericin, one of the active ingredients of this herb, and should be taken three times a day in doses of 300 mg. It may take 3-4 weeks before you notice any improvement; remember not to stop taking St. John's wort abruptly, as you may experience unpleasant side effects. Reduce the dose gradually before stopping. Here are some important tips:
- If the headache gets worse, stop taking it.
- People suffering from attention deficit syndrome or bipolar disorder should not use it.
- If you are on drug therapy with antidepressants, sedatives, antihistamines, or are taking the contraceptive pill, do not take this supplement.
- Pregnant and breastfeeding women should not take it.
- St. John's wort is not suitable for the treatment of severe depression. If you have suicidal or aggressive thoughts, see your doctor right away.
Method 4 of 8: Aromatherapy
Step 1. Try aromatherapy
This herbal treatment uses the scents and fragrances of essential oils to treat headaches, insomnia, anxiety, depression, stress, digestive problems and other ailments. A doctor or naturopath can help you find the product that best suits your needs.
- Pure essential oils can cause skin reactions, so you should always dilute them in a carrier oil before use. The carrier lotions are an emulsion of oil and water, so they are easy to apply and do not leave the skin greasy.
- People with dry or sensitive skin should use wheat germ, olive or avocado oil as a carrier oil, as they are denser and allow moisture to be better "trapped" on the skin. Take a bath or shower before applying the oil to increase skin hydration.
- To dilute essential oils, pour 5 drops into 15ml of carrier oil or lotion. Store unused mixture in a dark colored dropper bottle with a screw cap.
Step 2. Try peppermint oil
This product contains a good percentage of menthol which in turn is able to give relief from headache, muscle pain and nasal congestion. To use it against headaches, apply 1-2 drops of diluted oil on the forehead and temples, massaging for 3-5 minutes. Remember to scrub in clockwise circular motions. Never apply peppermint oil on the face of an infant or young child as it may cause respiratory tract spasms. In case of skin irritation or rash, discontinue use immediately.
Step 3. Use chamomile oil
This oil is able to relieve pain and relax the muscles. It is usually used as a remedy for insomnia, nausea and anxiety. To use it in the treatment of headaches, apply 1-2 diluted drops on the forehead and temples and massage for 3-5 minutes.
If you are allergic to aster, daisies, chrysanthemums or ragweed, then you may be sensitive to chamomile as well. Because it causes sleepiness, don't use chamomile oil before driving or exercising
Step 4. Try lavender oil
This oil has anti-inflammatory properties that are indispensable for relieving pain, discomfort and sensitivity to the touch of certain parts of the body. It is useful against headaches, anxiety, stress, insomnia and muscle aches. It also smells good.
- To take advantage of its properties against headaches, apply 1-2 drops of diluted lavender oil on the forehead and temples and massage for 3-5 minutes. You can also pour 2-4 drops of pure oil into 500-800ml of boiling water and inhale the steam.
- Do not consume lavender oil as it is toxic by ingestion. You can apply it only externally or inhale the vapors. Avoid contact with your eyes. If you have asthma, then ask your doctor for advice before using lavender, as some individuals have experienced some irritation of the lungs.
- Pregnant and breastfeeding women should not use lavender oil.
Method 5 of 8: Relaxation Techniques
Step 1. Avoid stress
Tension leads to increased blood pressure and muscle contraction, both of which promote headaches. Find a way to relax and fight the headache. Adapt the techniques according to your preferences and personality. What is it that reassures you? Here are some suggestions:
- Slow, deep breathing in a quiet environment.
- Display of positive results.
- Reclassification of priorities and elimination of unnecessary obligations.
- Reduction in the use of electronic devices (they cause eye strain which can trigger headaches).
- Sense of humor. Research has shown that humor is effective in fighting acute stress.
- Listening to relaxing music.
Step 2. Practice yoga
Yoga improves physical condition, lowers blood pressure, promotes relaxation and self-confidence, as well as reducing stress and anxiety. People who practice it tend to be more coordinated, have good posture, flexibility, greater range of motion, are able to concentrate, sleep and digest better. Yoga is useful for fighting tension headaches, post-traumatic headaches, migraines, stress and anxiety in general.
Sign up for a yoga class and remember to focus on your breathing and posture. The teacher will be able to guide you in both of these aspects
Step 3. Try tai chi
This practice involves gentle movements inspired by martial arts. It consists of slow and conscious gestures, meditation and deep breathing. Tai chi improves body health and emotional well-being, as well as coordination and agility. People who practice it regularly have better posture, greater flexibility and range of motion, sleep more soundly. All of these factors help regulate body functions, reduce tension, and relieve many types of headaches.
Tai chi is generally practiced under the guidance of a master in weekly lessons that last up to an hour. You can also do it at home for 15-20 minutes, twice a day, and it's safe for all people, regardless of age and athletic ability
Step 4. Spend time outdoors
Conscious interaction with the natural environment promotes a healthier lifestyle, and this has been proven. One study found that living in a natural environment reduces stress levels and encourages physical activity. Gardening, hiking, and outdoor tennis reduce tension and improve overall well-being. Try to engage in outdoor recreation for at least one or two hours a week.
If you suffer from allergies, take precautions. Consider taking antihistamines such as Claritin, Zyrtec, Benadryl, Aerius, and Clarinex
Method 6 of 8: Improving the Lifestyle
Step 1. Get enough sleep
Insomnia or changes in sleep / wake rhythm can cause headaches. In addition, getting too little sleep increases stress, causes mood swings and makes it difficult to concentrate. On average, an adult should sleep 6-8 hours per night.
Step 2. Exercise regularly
Mental stress is a major cause of tension headaches, and studies have shown that physical training reduces the levels of stress hormones, such as cortisol and adrenaline. It also stimulates the production of endorphins, chemical messengers that act as natural pain relievers and improve mood.
It is recommended that you practice moderately intense exercise daily for 30-45 minutes (brisk walking, running, swimming) or 15-20 minutes of vigorous training such as weightlifting, hiking and competitive sports
Step 3. Don't smoke or drink alcohol
Alcohol, especially beer, triggers cluster headaches and chronic migraines. Passive smoking and nicotine intake in other forms (tablets or chewing gum) should be avoided because they trigger severe headaches. Smoking also irritates the nasal passages causing sinus headaches.
People suffering from migraines or cluster headaches should completely stop smoking and drinking alcohol, as this type of disorder is associated with dizziness, insomnia, depression, anxiety and suicidal thoughts. If you are considering suicide, call 112 or seek immediate help
Method 7 of 8: Improve Your Diet
Step 1. Avoid foods that trigger inflammation
Sinus and post-traumatic headaches are often accompanied by inflammation, a reaction of the body that becomes swollen, red, and painful after trauma or infection. Some foods can slow down the body's recovery process, increasing inflammation and triggering headaches. Some of these foods cause digestive problems such as bloating, stomach acid reflux and constipation. Try to avoid, or at least reduce, the portions of these foods:
- Refined carbohydrates such as white bread, pastries and donuts.
- The fried.
- Sweetened drinks such as sodas, including energy drinks.
- Red meats such as veal, ham, steaks and processed meats such as frankfurters.
- Margarine, lard and lard.
Step 2. Follow the Mediterranean diet
Although some foods increase inflammation, others are able to lower it and, theoretically, reduce headaches. The Mediterranean diet mainly involves the consumption of "anti-inflammatory" foods such as:
- Fruits such as strawberries, cherries and oranges.
- Nuts such as almonds and walnuts.
- Green leafy vegetables such as spinach and kale, which are also antioxidants.
- Fatty fish such as salmon, tuna, sardines and mackerel.
- Whole grains: rice, quinoa, oats and flax seeds.
- Olive oil.
Step 3. Drink lots of water
Aim for at least 240ml of water every two hours. Dehydration often causes headaches, dizziness, muscle cramps, hypotension, changes in body temperature and seizures. An adult should drink 2 liters of water per day; if you have a caffeinated drink, add one liter of water for every 240ml of caffeine. Sports drinks without glucose and caffeine are high in electrolytes and can fight dehydration.
Step 4. Take magnesium
Research has shown that magnesium is useful against headaches. In addition to its "anti-stress" properties, this mineral reduces anxiety, fatigue, chest pain and helps maintain normal blood pressure along with blood sugar and cholesterol.
- Foods that are a natural source of magnesium are salmon, mackerel, halibut, tuna, dark chocolate, green leafy vegetables, nuts, seeds, brown rice, lentils, bean sprouts., black beans, chickpeas, avocado and bananas.
- Calcium inhibits the absorption of magnesium supplements, so it is best used in rapidly absorbing formulations such as magnesium oxide. The recommended dose is 100 mg two or three times a day. Adults should take at least 280-350 mg per day.
Step 5. Take Vitamin C
This nutrient plays a vital role because it is an antioxidant and supports the activity of the immune system. It manages blood sugar and lowers the risk of developing various chronic diseases. Vitamin C should be taken with the diet, but also with supplements in a dosage of 500 mg per day divided into two or three times a day. Even simple smoking depletes vitamin C stores, so smokers should increase the dose by 35 mg per day. Include in your diet many foods that are rich in it; below you will find a short list:
- Green and red peppers.
- Citrus fruits such as oranges, pomelo, grapefruit, lime and non-concentrated commercial fruit juices.
- Spinach, broccoli and Brussels sprouts.
- Strawberries and raspberries.
- Tomatoes.
- Mango, papaya and melon.
Step 6. Try elderberry extract
The European elderberry is capable of strengthening the immune system and is known for its anti-inflammatory and antiviral properties. It is effective against sinus headaches. You can find the extract in health food stores, drugstores and health food stores in the form of syrup, balsamic candies and capsules. Remember that you can also make an herbal tea by infusing 3-5 g of dried elderberry flowers in 240 ml of boiling water. Wait 10-15 minutes and then sip the tea up to three times a day. Remember these details, though:
- Do not use unripe or raw elderberries as they are poisonous.
- Elderberry should not be offered to children without first consulting the pediatrician.
- Before taking elderberry, ask your doctor for advice, as it may have side effects in pregnant women, immunosuppressed people, diabetics on therapy, and individuals undergoing chemotherapy, immunosuppressants or taking laxatives.
Method 8 of 8: Contact a Professional
Step 1. Go to the doctor
Although most headaches can be treated with lifestyle changes or medications, in some cases the pain is so common that, if left untreated, it could lead to other diseases. Some headaches are the warning sign of other systemic diseases that need immediate medical attention. You should go to the emergency room if you experience the following symptoms:
- Headache that gets worse or that for the first time is accompanied by confusion, weakness, diplopia, loss of consciousness and interferes with daily activities.
- Sudden and severe headache accompanied by neck stiffness.
- Severe pain with fever, nausea and vomiting that are not related to other diseases.
- Headache caused by trauma to the head.
- The headache is severe, localized in one eye which is also red.
- Persistent pain in a person who has never suffered from it, particularly if the individual is over 50 years old.
- Pain accompanied by weakness or loss of sensation in some area of the body could be a sign of a stroke.
- New headache episode in a cancer patient, HIV positive or with overt AIDS.
Step 2. Try biofeedback
It is a technique that teaches people to improve their quality of life by controlling certain physiological processes that generally occur involuntarily, such as heart rate, blood pressure, muscle tension and skin temperature. During the procedure, electrodes are attached to the skin that measure these values and display them on a monitor. With the help of a therapist, you can learn how to change your heart rate or blood pressure.
- Biofeedback is a very useful technique for migraines and tension headaches, anxiety, depression, seizures, hypertension, chronic pain and problems with the digestive and urinary tract. Biofeedback is considered safe for most individuals and no side effects are reported.
- Psychiatrists, psychologists, and physicians may be licensed to submit the patient to biofeedback therapy.
- There are three types of biofeedback therapy that affect three functions of the body. That neurofeedback uses electroencephalogram (EEG) to control brain activity and may be the most useful against headache, anxiety, stress and depression. Electromyography (EMG) measures muscle tension, while thermal biofeedback measures body and skin temperature.
Step 3. Try acupuncture
This therapeutic technique stimulates specific points on the body by inserting needles into the skin. Studies have shown that it can reduce headaches, anxiety and calm tension. It has been shown to be more effective against migraines, but can also be used against tension, cluster or sinus headaches, in addition to pain caused by other diseases. It generally has no contraindications when applied by a qualified acupuncturist.
Make sure the acupuncturist is enabled. You should avoid engaging in strenuous physical activity, consuming heavy meals, drinking alcohol or having sexual intercourse within 8 hours after treatment
Step 4. Check for symptoms that indicate an emergency situation
Some headaches can be caused by an infection or can be a warning sign of a systemic disease. If you experience any of the symptoms listed here, go to the hospital immediately:
- Hypertension.
- Fever greater than 40 ° C.
- Nausea and vomit.
- Photophobia, diplopia, loss of vision or tubular field of vision.
- Difficulty speaking.
- Short, quick breaths.
- Temporary loss of consciousness.
- Sudden change in mental function, such as moodiness, difficulty in judgment, memory loss or loss of interest in daily activities.
- Convulsions.
- Muscle paralysis or weakness.
Warnings
- If you suffer from anxiety or depression, see a psychotherapist or mental health counselor. Headaches are often caused by mental or emotional illnesses; if you have other symptoms, you need help.
- If your condition is persistent or doesn't respond to natural treatments and medications, see your doctor. Chronic headache could be a symptom of a more serious illness or condition.
