These days, life can be pretty stressful and awfully busy, and the “usual headache” is sometimes overlooked or get masked with OTC painkiller (which, if overused, can lead to many serious health issues).
A simple headache is a clear indicator that your body is missing something-maybe you need to drink some fresh water, you need to take a breather, or change the way you eat. You may have some food sensitivity or a nutrient or vitamin deficiency that is causing this built-up tension.
Mostly, headaches are triggered by fatigue, stress, eyestrain, allergies, alcohol, poor posture, or drugs, hormones, low blood sugar, nutritional deficiencies and constipation. Your body is trying to tell you that something needs to be changed, so its in your best interest to heed to those signals and use these ten headache remedies, which includes vitamins, herbs, diet changes, posture correction and more, to easily overcome headaches in a healthy and natural way.
Top Ten Headache Remedies
1. Mix Of Breads
If you have gluten sensitivity and eat foods with large amounts of gluten, it can quickly lead to headache. According to a report by National Foundation of Celiac Awareness, all those who have undiagnosed migraine headache and celiac disease often see either significant reduction in strength and frequency of symptoms, or complete resolution of migraine headaches after giving up gluten.
You may not be suffering from celiac disease, but even gluten sensitivity may give you a headache. If this is the case, then there is not need to cut your gluten completely-instead try to limit your daily intake.
Start this easy-to-follow migraine remedy by eliminating gluten for about two weeks, then introduce few foods with small gluten content slowly. Pay attention to what you feel when you add more gluten to your daily diet and then try to find a happy balance. It’s best to listen to your body-you will easily find out the amount of each food group you can easily eat without triggering symptoms.
Magnesium is one of the most potent headache remedies, mainly because it’s much safer than taking those harmful painkillers. All those who suffer from chronic headaches, like migraines, often have much lower magnesium levels, and many studies suggest that magnesium can definitely reduce frequency of migraine attacks in people having low levels.
People suffering from heart disease, diabetes, alcoholism as well as those who are on diuretics for blood pressure are prone to low counts of magnesium.
Magnesium can prevent the wave of brain signaling, known as cortical spreading depression, which produces many sensory and visual changes that are common for all those who experience headaches, especially migraine. Magnesium can easily block various pain-transmitting chemicals in the brain, and can also improve platelet function, which will definitely help your body react to various injuries and prevent bleeding.
You just need 25-500 mg of magnesium in a day to reduce frequency of your headache attacks. Both intravenous and oral magnesium are widely available, extremely inexpensive and safe. Magnesium can be used safely by pregnant women. The most common side effect of magnesium is diarrhea, but you can easily control it by lowering your dose or taking it less often.
To boost your daily magnesium intake, you also need to eat more fiber. Dietary sources of magnesium include whole grains, beans, nuts, seeds, and vegetables like squash, broccoli, and leafy greens, meats, dairy products, coffee and chocolates also include decent levels of magnesium.
3. Lavender and Peppermint Essential Oil
The numbing and calming effects of both lavender and peppermint oils make them best tools for relieving most headache symptoms.
Lavender oil is mostly used as a sedative and mood stabilizer. Research shows that use of lavender oil is an effective and safe treatment of migraine headaches. Study in 2014 in Texas measures results of inhaling lavender oil for 20 minutes. The 78 participants were asked to record the effects every half hour, for two hours. Out of 133 headache attacks, 87 responded to the lavender oil remedy.
Peppermint oil can generate a long-lasting soothing and cooling effect on your skin. It stimulates a significant increase in your skin blood flow of the forehead, and soothes muscle contractions. One study in 2007 showed that peppermint oil, when combined with some ethanol, can reduce headache sensitivity.
So both these essential oils combine to create a really effective headache remedy, so take advantage of their benefits by placing just few drops of lavender or peppermint oil into your hands and then rubbing this blend on your forehead, back of the neck and temples. If you feel this smell is too strong for you, or if peppermint appears too chilling, you can dilute it down by mixing these essential oils with some grapeseed, almond or coconut oil. With addition of coconut oil, you can benefit from its amazing health benefits-such as moisturizing skin, balancing hormones, and reducing wrinkles.
4. Herbs: Feverfew & Butterbur
Headaches can also be relieved in a natural way with the help of some tension-easing herbs.
The feverfew leaves are used to make medicine. Research shows can consumption of feverfew can reduce frequency of migraine attacks and headache symptoms, including nausea, pain, sensitivity to noise and light, and vomiting.
In a systematic review, the School of Postgraduate Medicine and Health Science, United Kingdom, compared the results of eight studies. The results show that feverfew is highly effective in preventing migraine headaches and doesn’t pose any safely concerns.
If you want to try this completely natural remedy, it’s very easy to buy feverfew online on many websites. You can also get feverfew supplements in the form of tablets, capsules or liquid extracts; the recommended dose for fast headache relief is 40-100mg of feverfew extract.
Butterbur can also reduce inflammatory effects of chemicals that can trigger headaches, especially migraines. It also acts as beta blockers, resulting in improved blood flow to brain. Doses of around 70-80mg twice a day seems to be perfect for the best results.
One study, carried out for over six-month period by Albert Einstein College of Medicine showed that migraine attack frequency was reduced by 57 percent in participants who consumed 80mg of butterbur thrice a day.
5. Chiropractic Care & Posture
The best thing about chiropractic care is that is’ completely surgery free and drug-free path to healing naturally. The chiropractor will work towards reducing oxidative stress in your body, just like any oxidant.
Oxidative stress in a body is the damage that occurs when free radicals outnumber all of the body’s antioxidants. It can damage all body cell components: lipids, proteins, and DNA.
Many clinical trials indicate that spinal manipulation therapy can also treat headaches. In one such study, 31 percent of those who received chiropractic manipulation reported more than 87 percent reduction of headaches; and 44 percent reported that headache intensity was significantly reduced after receiving chiropractic care.
Spinal manipulation or chiropractic adjustments help to alleviate some stress of your system. Many studies in the past clearly show that chiropractic manipulation reduces migraine and tension headaches. In a study conducted by Canadian Memorial Chiropractic College in 2013 involving 917 subjects, of when 644 received chiropractic care and their outcomes ranged from nice to excellent, clearly indicating that it’s beneficial and positive headache remedy.
6. B-Complex Vitamins
Several B vitamins play a significant role in formation of neurotransmitters, (such as serotonin), which is deficient in all those who suffer from different types of migraines. Sadly, millions in United States suffer from one or more of the B vitamins and this is reason they experience energy slumps, adrenal effects, unhealthy blood cells, headache symptoms, ad foggy thinking.
A B-complex vitamin actually includes a group of 8 water soluble vitamins: riboflavin, thiamine, vitamin B6, niacin, vitamin B12, pantothenic acid and biotin. Together they play an important role in improving circulation, brain cells, cardiovascular health and immune function.
B vitamins are completely water-soluble, so there is no danger of overdose. If they’re extra in your system, they will be flushed out with urine. Many studies indicate that while vitamin B2 can reduce duration and frequency of migraines, vitamin B3 can calm vascular headaches by opening up constricted blood vessels to improve blood flow. So try taking just one B-complex vitamin a day, as their benefits go far beyond the headache relief.
An interesting study on psychological strain and mood associated with acute work stress measured the real effectiveness of a four-month administration of three forms of high-dose vitamin B complex. 67 participants were involved in this trial that assessed their personality, mood, work demands, strain and anxiety.
The groups treated with vitamin B complex fared much better than the control group, reporting much lower levels of “personal strain”, and overall reduction in depressed/dejected mood and confusion after 12 weeks. The outcome clearly suggested that vitamin B complex were a cost-effective treatment for the psychological strain and mood effects on occupational stress.
7. Detox Bath to Reduce Tension
A detox can not only clean your body, but is also good for ridding it from many toxins that can otherwise make you sick and can be one of the easiest and best preventive headache remedies. To bring toxins to the surface of your skin, you need to sit in sufficiently hot water (as much as you can tolerate), and then subsequently you must sit in cooling water. This prompts your body to release many toxins.
It’s possible to quickly dress up your favorite detox bath to enhance its tension reducing capabilities:
Add some essential oil to your bath water- you can find so many surprising essential oil benefits and uses. The calming, soothing, cooling and invigorating qualities of these oils will surely release all pent-up tension in your body. Try peppermint, lavender, frankincense, lemongrass or sandalwood oil.
Add half a cup of baking soda to your hot bath water. Baking soda can kill bacteria, and will leave your skin smooth and clean, and also minimizes skin irritability-making it an inexpensive and handy product.
Add about two and a half cups of apple cider vinegar to hot bath water. Apple cider vinegar can draw excess uric acid out of your body, and can provide arthritis, joint pain, headache and gout relief. It can also heal poison ivy, soothe sunburn, kill fungus, and can also tone up your skin.
8. Stay Hydrated
The dehydrating effects of sugary drinks, coffee and alcohol may leave many of us with a killer headache. In f fact, many people are simply not getting enough water, which in itself can relive migraine or headache pain and symptoms. This simple (and completely free) remedy can keep you feeling energized, full and headache-free.
Veggies and fruits will also quench your thirst and help stay hydrated-some even have water content of up to 94 percent. Try adding some nutritious fruits and veggies to your daily diet in order to stay fully hydrated throughout the day:
• green peppers
A study by National Hospital for Neurology and Neurosurgery in 2006 has concluded that there is indeed water-deprivation headache. This study notes that while water-deprivation is indeed recognized by public, it’s never described in any medical literature. This study indicates that headache due to paucity of water include irritability and impaired concentration, too!
Therefore, if you feel a migraine or headache coming on, improve your water intake and drink up.
9. Stretching and Moving
Staying in one position, without periodic movements for a long time, can lead to body tension, can lead to many headache symptoms.
In addition, let’s face it, many of us spend lot of time at smartphones. This position, with your head sticking out, can put an extra 15-20 pounds on pressure on your neck!
No wonder this type of position can lead to major tension headaches. An easy way out to avoid chain reaction is to take a short break every 20-30 minutes-stretch and move your neck and head around in perfect circular motion. This can quickly relieve built up stress and may also help in avoiding headaches.
Yoga is a nice and easy way to relieve any built-up tension. It can clear up your mind and loosen your muscles-it also improves vitality, respiration, and muscle strength, and is good for your circulatory system. If, at any time, you feel headache coming on, you can try few yoga poses, such as child’s pose or the downward facing dog.
A 2010 study by the Department of Physical Medicine and Rehabilitation based in Finland measured the results of stretching program for 78 women. The 10-month program resulted in a 74 percent decrease in headache frequency and symptom intensity. In addition to stretching, the results seemed even better when these participants added strength training and muscle endurance exercises to their routines.
10. Cayenne Muscle Rub
Cayenne pepper has the power to stimulate your body’s natural circulation and reduce some acidity-and makes one of the most effective and surprising headache remedies. The capsaicin present in cayenne is best for treating inflammation and pain-cayenne helps in reducing the body element that makes you feel pain, known as substance P, by successfully stimulating a pain response in another area of your body.
When amount of substance P reduces, the pain messages no longer reach the brain, and you may feel relief. When it is applied topically as muscle rub, cayenne has the power to relieve headache symptoms and smoothly relax your muscles.
In the United States today, cayenne pepper is mostly used as a spice, but in many parts of the world and societies, it goes far beyond just flavoring food. For all native Americans as well as all those who live in china, cayenne pepper is mostly used for therapeutic reasons.