Natural remedies for a headache

Headaches are a common type of pain that can be extremely inconvenient. Rather than reaching for over-the-counter pain relievers, people can try a variety of natural headache relief methods.

Water

Drinking plenty of water may help prevent or lessen the severity of headaches.

Many simple headaches can be attributed to dehydration. It may also have an effect on how a person feels, acts, or thinks.

According to a study published in the journal AntioxidantsTrusted Source, even mild dehydration can affect how people think and function, making them feel worse, with or without a headache.

Although some studies are more cautious, water may help someone in this situation feel better.

A critical review of one study published in the Journal of Evaluation in Clinical PracticeTrusted Source found that while drinking water did not reduce the duration of people’s headaches, it did make them feel better subjectively.

 Cold compress

A simple headache solution that many people have on hand is a cold compress. Applying an ice pack or other cold item to the head or neck may help constrict blood vessels and reduce inflammation. This may provide temporary relief from headache pain.

A study published in the Hawai’i Journal of Medicine & Public HealthTrusted Source discovered that applying ice packs to the neck for 30 minutes significantly reduced pain in migraine sufferers.

Warm compress

In other cases, such as a tension headache with tight muscles, a warm compress may help relax these muscles and provide relief.

A heated towel could be used as a warm compress. People may be able to achieve the same effect by taking a warm shower or bath.

Remove any pressure on the head

A headache can have a physical cause in some cases. Examine the head for anything that is putting too much pressure on it. This could be a too-tight ponytail or bun, or a hat or headband that has been on for too long.

Turn down the lights

Some people who suffer from headaches become light sensitive. Bright office lights or even the light from a smartphone can aggravate symptoms.

While recovering from a headache, it may be beneficial to rest in a dark or dimly lit room.

Exercise

Exercise can help keep the body healthy and promote better circulation, which can reduce the likelihood of getting a headache.

According to a 2018 review of research published in the journal Children, too little exercise may actually influence headaches in adolescents. Regular, moderate exercise, such as brisk walking or riding a bike for 30 minutes per day, may be beneficial.

Sleep

Headaches can be caused by a variety of factors, the most common of which are sleep disorders.

Some people may experience headaches as a result of getting too much or too little sleep, or not sleeping well enough.

Adults should try to get between 7 and 9 hours of sleep each night, according to one study published in the journal SleepTrusted Source.

Acupuncture

Acupuncture is a type of traditional Chinese medicine in which practitioners insert small needles into the skin’s surface. The goal is not to inflict pain, but rather to stimulate the body’s own energy.

According to the review published in ChildrenTrusted Source, research has shown that acupuncture is an effective way to prevent or reduce the frequency of migraines and tension headaches.

Pressure point massage

Massage of specific pressure points in the head may help relieve tension and reduce headaches. Many people do this instinctively when they are stressed, such as rubbing the back of their neck or pinching the top of their nose.

These instincts may have some validity. Many people discover that massaging the temples, jaw, or neck can help relieve tension and reduce a tension headache caused by stress.

Massaging the area between the brows and the two spots at the base of the brows on either side of the bridge of the nose are two other areas to try. These areas may be tense from tension in the eyes or head, and massaging them may help relieve this tension.

Massage near the base of the skull can also help relieve tension

Relaxation methods

Again, according to the review in ChildrenTrusted Source, relaxation training and techniques may help many people with headache symptoms while also reducing stress and anxiety.

Deep belly breathing, guided meditations, and actively focusing on relaxing the muscles are all relaxation techniques.

Caffeine

Caffeine-containing beverages, such as coffee, tea, or soda, can sometimes help relieve headaches.

Caffeine is included in some headache medications because it may improve their effectiveness.

Caffeine, according to a review published in the Journal of Headache and PainTrusted Source, may help reduce the symptoms of a tension headache or migraine. Caffeine relaxes blood vessels, which may aid circulation and relieve tension.

essential oils

The use of essential oils may help to alleviate headache symptoms.

Aromatherapy with essential oils may also help relieve headache symptoms. According to one study, inhaling lavender essential oil for 15 minutesTrusted Source reduced the severity of headaches, according to a 2018 review in Children.

A separate study published in the journal Pain found that peppermint oil is more effective than a placebo in reducing tension headaches.

Some people may be bothered by the smells of essential oils, and experimenting with different oils that people find relaxing may be a way to alleviate headache symptoms.

Magnesium is a mineral.

According to a 2015 review published in the journal NutrientsTrusted Sources, people who regularly experience cluster headaches or migraines may have low magnesium levels.

In these cases, adding magnesium to the diet as a supplement may help reduce or prevent headaches.

vitamins B

Some vitamins B may help prevent or alleviate headaches. According to a 2015 review published in Biomed Research InternationalTrusted Source, vitamins such as folate and vitamins B-6 and B-12 may all play a role in preventing migraine headaches or reducing headache symptoms.

B vitamins are widely available as supplements, with several brands available for purchase online.

Vitamin E

Vitamin E may also contribute to headache symptoms. According to a 2015 reviewTrusted Source of vitamin supplementation, vitamin E may relieve headache pain and migraine symptoms associated with menstrual migraines with a low risk of side effects.

This may be beneficial for women who suffer from migraines during their menstrual cycle, as vitamin E may help balance their hormones and prevent symptoms.

The review did, however, call for larger studies before making any claims about the vitamin.

Limit your alcohol consumption.

Some people may have a negative reaction to excessive alcohol consumption. One of the most common hangover symptoms is a headache. This could be because alcohol acts as a diuretic, causing the body to excrete more water through the urine.

These headaches are not only associated with binge drinking. Even with light or moderate drinking, alcohol can cause mild dehydration or aggravate headaches in some people.

Anyone who is unsure whether alcohol affects them in this way should try limiting their alcohol consumption to see if it changes or prevents their symptoms.

Avoid coming into contact with chemicals or other strong odors.

Avoiding strong odors may be a wise step to take when trying to prevent migraines for people who frequently experience them.

According to one 2013 study, odors from sources such as perfumes or other strong-smelling chemicals can cause migraines after only a few minutes of exposure.

Avoiding sources of these odors, such as department stores, people who wear a lot of perfume, or chemical odors from cleaning products, may help.