21 Natural Remedies To Prevent and Treat Headaches

Headaches can range from nagging to debilitating. Here are 21 tips, tricks, and natural remedies to help you head off that ache.

Headaches come in a myriad of forms, ranging from mildly uncomfortable to agonizingly painful. Most people have experienced headaches in various intensities, be it a throbbing, pulsating, burning, or disorienting sensation. These headaches can be acute, periodic, or chronic, depending on their nature. It is crucial to recognize that headaches manifest in diverse ways, with varying frequencies and severities. If your headaches become frequent and severe enough to disrupt your daily life, it’s advisable to consult a healthcare provider to ascertain their underlying causes and identify effective treatments.

However, there are numerous straightforward, natural remedies available for managing everyday headaches. In this comprehensive guide, we will delve into these remedies to help you prevent and alleviate headaches naturally.

1. Rest

Elizabeth Loder, MD, MPH, Chief of the Headache and Pain Division at Brigham and Women’s Hospital in Boston, advises that many headaches signal the need for rest. In our fast-paced lives, we often hesitate to take breaks. However, investing 10 minutes in closing the blinds, lying down, and relaxing when you sense a headache coming on can prevent it from worsening, making it a valuable use of your time. Dr. Mark W. Green, MD, Director Emeritus of the Center for Headache and Pain Medicine at Mount Sinai Medical Center, adds that lying down in a dark, well-ventilated room and even taking a short nap can be an effective treatment strategy.

2. Eat Small, Frequent Meals

Low blood sugar due to prolonged fasting can trigger headaches. Consuming a healthy snack at the onset of hunger can alleviate this discomfort. Foods rich in magnesium, such as chia seeds, almonds, spinach, and black beans, have been suggested to help relieve headaches. Dr. Green recommends grazing on small meals throughout the day to maintain consistent blood sugar levels, reducing the risk of blood sugar crashes.

3. Ice Your Forehead

Placing a cold, damp washcloth or ice pack on your forehead or eyes can provide temporary relief from a headache. Dr. Loder suggests that this may help by diverting your brain’s attention away from the pain through a “counterirritation” effect. Additionally, massaging your forehead or temples with ice for up to 10 minutes can be soothing.

4. Take a Hot Shower

While cold treatments are more commonly associated with headache relief, a warm, steamy shower can be effective, especially if your headache is related to sinus pressure or congestion. It can help clear nasal passages and relieve sinus headaches.

5. Get a Massage

Massage, an age-old remedy, remains highly effective in relieving headaches. Self-massage or professional massages can provide relief. Scalp massagers are another option, and gentle pressure on the temples may temporarily alleviate pain.

6. Acupressure and Acupuncture

Acupressure, a technique from traditional Chinese medicine, involves applying manual pressure to specific points on the body known as acupoints. While more research is needed, acupressure has shown promise in alleviating migraine-related nausea. Acupuncture, a related therapy, involves inserting small needles into the skin to stimulate trigger points. Some studies suggest it can be effective in treating tension-type headaches. Always consult with a trained practitioner for these therapies.

7. Alcohol Moderation

Excessive alcohol consumption can lead to dehydration, a common headache trigger. It’s essential to drink water alongside alcoholic beverages to prevent headaches. For individuals sensitive to alcohol-induced headaches or migraines, even small amounts can trigger discomfort. Understanding your tolerance and recognizing your limits is crucial.

8. Stay Hydrated

Dehydration is a common cause of headaches. To prevent this, consume fluids throughout the day rather than consuming them all at once. The amount of water you need varies depending on factors like age, weight, and activity level. According to the National Academy of Medicine, men should aim for 15-16 cups of total daily water intake, with about 13 cups coming from beverages. Women should target 11-12 cups, with approximately 9 cups from beverages. Be mindful of your specific hydration needs based on your circumstances.

9. Medication Review

Some medications may have headaches as a side effect. Overusing headache medications can lead to medication-overuse headaches. It’s crucial to consult your healthcare provider to assess your medication regimen and make necessary adjustments. Addressing medication-related factors can significantly improve headache management.

10. Stress Management

Stress is a well-known trigger for tension headaches. Practicing relaxation techniques, such as meditation, deep breathing, and hobbies that provide a sense of calm, can help mitigate stress-related headaches. Yoga, in particular, has shown promise in reducing stress and anxiety.

11. Caffeine

Caffeine, found in coffee and other beverages, can have a mild pain-relieving effect. However, moderation is key. Excessive caffeine consumption can lead to tolerance and withdrawal symptoms. Keep your caffeine intake moderate, so it remains effective when needed.

12. Computer Ergonomics

Prolonged periods spent in front of a computer screen can contribute to eyestrain, potentially leading to headaches. Ensuring proper ergonomics at your workspace, taking regular breaks to stretch and rest your eyes, and maintaining a balanced screen time can reduce the risk of computer-related headaches.

13. Sun Exposure

Bright sunlight, heat, and dehydration can trigger headaches. To minimize the risk, wear sunglasses, seek shade or air conditioning when overheated, and stay hydrated when exposed to the sun.

14. Regular Exercise

Regular physical activity can help prevent headaches. Aerobic exercises like biking, cross-training, and brisk walking have shown potential benefits for migraine prevention. Exercise can also reduce stress, a common headache trigger. However, be cautious about vigorous exercise during a headache, as it can exacerbate the pain.

15. Limit Gum Chewing

Excessive gum chewing, especially in children and adolescents, has been associated with chronic headaches. Prolonged intense muscular contractions in the head or neck region may provoke headaches. Be mindful of your gum-chewing habits, and consider moderation.

16. Food Triggers

Certain foods, such as aged cheese and cured meats, are often considered migraine triggers. While scientific evidence is limited, paying attention to your diet and identifying potential headache-inducing foods can be helpful. Keep a food diary to track associations between your diet and headaches.

17. Avoid Highly Stimulating Environments

Loud noises, busy patterns, strong perfumes, and intense visual stimuli can trigger headaches in susceptible individuals. Whenever possible, minimize exposure to these stimulating situations.

18. Motion Sickness Prevention

Motion sickness can lead to headaches, especially in cars. Riding in the front seat, focusing on the road, and avoiding reading or watching videos during car rides can reduce the risk of motion sickness-related headaches.

19. Maintain a Regular Schedule

Migraines often worsen with deviations from your regular routine. Inconsistent sleep patterns, including both insufficient and excessive sleep, can trigger headaches. Strive for a consistent sleep schedule, even on weekends.

20. Biofeedback

Biofeedback is a therapy technique that monitors physiological responses to stress, such as muscle tension, heart rate, and skin temperature. It can help individuals gain control over their body’s stress responses, potentially reducing headache frequency and severity.

21. Consider Supplements

Certain supplements, such as magnesium oxide, riboflavin (vitamin B2), vitamins B6, B9, and B12, vitamin E, and vitamin C, have been explored for their potential to alleviate headaches. Consult your healthcare provider before adding supplements to your regimen, as their effectiveness may vary depending on individual factors.

In conclusion, a variety of natural remedies are available for managing headaches. Understanding the type of headache you experience and addressing its underlying causes can guide you in choosing the most effective remedies. Keep in mind that headache triggers and relief methods can vary widely among individuals, so it’s essential to experiment and consult with a healthcare provider when necessary to develop a personalized headache management plan.