Headache Remedies: A Comprehensive Guide to Natural Solutions

This is an era of a fast-paced lifestyle with no ‘wait-time’ tolerance for anything, constant all-nighters, and fast-approaching deadlines can lead to pressure, anxiety, and stress. These variables may aid in some of the most common causes of headaches.

How to cure a headache immediately? The quickest way would be administering over-the-counter painkillers. However, painkillers aren’t a viable option in the long run for people with frequent headaches due to their lifestyle or ailments.

To understand how to counter these headaches naturally, let’s dive into the following:

• Causes of headaches
• Headache Remedies
• How to prevent headaches?

To treat an ailment first step is to understand its roots and causes to find the best path of healing.

Causes of headaches

While the agonizing pain of headaches may seem, all the same, determining the root cause of it may help your doctor map out the best route of treatment.

Not all headaches stem from serious illnesses, but some might be the result of possible life-threatening conditions that require immediate medical care.

The two general categories of headaches are as follows:

1. Primary Headaches

Headaches are extremely common, with a prevalence of 48% of the general population showing symptoms of collective headache disorders that are among the most common nervous system disorders. (1)

The nerves or blood vessels surrounding the skull or the muscles on the head and neck (a combination of these factors sometimes) can play a vital role in primary headaches. Some might also carry the genes that make them develop these headaches.

The common causes of primary headaches are as the following:

• Cluster headaches: this refers to bouts of frequent attacks known as cluster periods, which may last for weeks to months and usually be followed by remission periods when the headaches stop and might not occur for months and sometimes even duration of years.
• Migraine:    (2)
• Classic Migraine: these are recurring headaches that tend to strike after or at the same time as sensory disturbances and are called an aura. These sensory disturbances can occur due to flashes of light, blind spots, and various other vision changes or tingling of the face or hand. (3)
• Tension headache: a type of mild to moderate pain that is generally described as a feeling of a tight band around the head. While it is one of the most common types of headache the causes of it are yet to be completely understood. (4)

There is also a subcategory of primary headache that is less common but has distinct features and unusual durations of pain and activities associated with it.

These fall under primary but could be a result of an underlying disease, these are identified as the following:

• Chronic daily headaches: these chronic headaches range from short-lasting to long-lasting (lasting more than 4 hours). It affects 4% of the population and might occur 15 or more days in a month.  (5)
• Cough headaches: these are types of headaches that are uncommon, triggered by coughing or other straining such as blowing your nose, sneezing, crying, laughing, bending over, singing, or having a bowel movement. (6)
• Exercise headaches: as the name suggests it is a headache associated with physical activities such as rowing, running, tennis, weightlifting, and swimming. (7)
• Sex headaches: while these are rare in some instances of sexual activity, especially before orgasm there is a hint of a dull ache at the head and neck that builds up along the sexual excitement. Or one might experience a severe headache just before or during an orgasm. (8)

Besides these causes, a primary headache can be triggered by some lifestyle factors such as

• Intake of alcohol
• Processed meats that might contain nitrates
• Pulling all-nighters or having no proper sleep schedule
• Bad posture
• Undernourishment
• Anxiety, depression, and stress

2. Secondary headaches

While these are relatively uncommon but diagnosing them at the right time can be extremely crucial for the golden time of treatment. Patients experiencing these secondary headaches have symptoms that activate pain-sensitive nerves of the head. The conditions vary in severity of the pain caused by each condition.

Some of the possible causes of the headaches are

• Acute sinusitis: this occurs when the spaces inside of the nose (sinuses) become inflamed and swollen. This causes interference with drainage that leads to mucus build-up. (9)
• Brain aneurysm: causes a leak or rupture that causes bleeding into the brain (hemorrhagic stroke). (10)
• Brain AVM: this refers to a tangle of blood vessels that connect the veins and arteries in the brain. (11)
• Brain tumor: an abnormal growth of cells in the brain.
• Concussion: refers to traumatic injury to the brain that affects its functions.
• Dental problems: a toothache can also lead to a headache.

Natural Remedies for Headache

Every once in a while, after a long day, it is common to experience a headache, while some painkillers offer headache cures, it is best to avoid these medications and turn to a more organic and natural way by opting for headache treatment at home.

1. Drink water

Dehydration occurs when individuals lose more water than they are taking in. After a whole day of being in the sun, forgetting to hydrate by not drinking the recommended amount of water, or not replenishing the body enough after a heavy workout can commonly lead to dehydration.

While dehydration gets better after drinking water or glucose, if the headaches are persistent, you may have chronic dehydration, which can lead to severe medical problems such as kidney stones, and UTIs, and are at a higher risk of heat exhaustion.

Lack of water may trigger a migraine headache while the milder cases of dehydration will manifest in symptoms as follows:

• Feeling incredibly thirsty
• Sticky or dry mouth
• Lack of urge to urinate
• Dark yellow urine
• Muscle cramps
• Dry skin

Oftentimes, dehydration may be the sole cause of a headache, but it may also be an indication of aggravation of an underlying medical condition. (12)

On hot summer days, it is advisable to carry a bottle of water when out and consume fluids such as coconut water and natural juices at intervals to remain hydrated to avoid headaches.

2. Magnesium supplements

Magnesium helps control blood pressure, produce energy, and perform several critical roles, and it is a mineral that is found abundant in the body. Studies have shown that lower levels of magnesium in the body lead to migraines.

Research has found that magnesium is one of the safe, well-tolerated, and inexpensive options for migraine prevention, while it may also be an effective and acute treatment option for headaches that include tension-type headaches and cluster headaches. (13)

Magnesium-rich food such as spinach, nuts (cashews & almonds), legumes, peanut butter, and whole grains can help elevate magnesium in the body. However, to prevent a migraine a sufficient amount can only be taken through dietary supplements. These supplements are easy to find and can be paired with other minerals, medicinal herbs, and vitamin products marketed toward preventing migraines. It can also be administered directly to your veins by a trusted caregiver to treat migraines (in case of a migraine attack that’s already underway).

Studies have shown that these magnesium supplements are safe, but they might cause some mild side effects such as nausea, diarrhea, and stomach cramps. They do, however, not work well with medications for conditions like infections, bone health, high blood pressure, and chronic heartburn.

3. Limit alcohol intake

There have been studies that have associated alcohol as the trigger of headaches in about one-third of the patients with migraine. Based on this study it was found that patients with alcohol-triggered headaches tend to drink less often than people without migraine. (14)

Alcohol contains a chemical called histamine (which works with nerves to produce itching) and consumption of it spurs your immune system into making more of this chemical. This causes inflammation throughout your body.

It also has a chemical called ethanol as its main ingredient, which once enters the system converts into a chemical that triggers migraines. Ethanol is diuretic in nature which means it can cause frequent urination, which leads to migraines.

Studies conducted have suggested that red wine, not white wine, or sparkling wines, is the trigger of headaches in individuals irrespective of the amounts consumed in less than 30% of people.

Cheap wine may also cause headaches due to the presence of molecules known as phenolic flavonoid radicals, which interfere with serotonin, a signaling molecule in the brain that is involved in migraines.

4. Get adequate sleep

While headaches have been linked to a lack of sleep for decades, it isn’t clear whether headaches are caused by disrupted sleep or headaches are a result of irregular sleep patterns.

Commonly, lack of sleep is known to trigger headaches and migraines in certain people. While in a study conducted on a large group of migraine sufferers, half of them reported that they experienced sleep disturbances that contributed to their headaches, while those who slept only six hours a night on average reported having more frequent and severe headaches than those who slept longer.

Although rare, it is also possible to have the opposite, too much sleep can also trigger headaches. Sleep disorders, however, contribute to headaches and if left undiagnosed can affect the quality of life, consulting a doctor at this stage would be the best solution.

In a smaller study, it was recorded that women who went through behavioral therapy that instituted of consistent sleeping schedule and elimination of TV before bed showed to have experienced fewer and less intense migraines.

5. Avoid foods high in histamine

Histamine is a chemical that plays a vital role in several major systems in the body, including the digestive, immune, and neurological systems.

Certain people who experience allergy-like responses to foods that are rich in histamine may have a condition called histamine intolerance. (15) This condition affects roughly 1% of the population. These could also be genetic traits that could increase one’s sensitivity to histamine.

Histamine allergy can trigger the immune system response that results in symptoms such as shortness of breath, diarrhea, headaches, and skin irritation.

Foods that are high in histamine:

• Fermented food
• Alcohol
• Packaged meat
• Aged cheese
• Legumes
• Citrus fruit

It is best to avoid these in case of histamine intolerance and consult your doctor immediately to get a suitable prescribed diet.

Some food alternatives for low histamine diet:

• Fresh meat
• Fresh fruit, but curb the intake of citrus and plantains
• Fresh vegetables, with a limited intake of tomato, eggplant, spinach
• Coconut milk, and rice
• Herbal tea
• Whole grain products (pasta & bread)

6. Essential oils

There has been moderate-confidence evidence that aromatherapy (essential oils) is beneficial for pain in dysmenorrhea (menstruation). It is also potentially effective for pain in childbirth, reduction in hypertension, stress, depression, and sleep in hemodialysis (kidney dialysis) patients. (16)

It also helps with sleep quality in various populations, some of the essential oils that are recommended for peaceful sleep are:

• Ylang Ylang Oil
• Chamomile Oil
• Peppermint Oil
• Bergamot Oil
• Sandalwood Oil
• Cedarwood Oil
• Marjoram Oil

Results from a study have shown that aromatherapy helps decrease sleep disturbance and daytime dysfunction and improves sleep quality.

7. B-complex vitamin

A collective analysis from nine studies showed that taking 400 mg of vitamin B2 for 3 months significantly helped decrease pain associated with migraine attacks, and the duration and frequencies of the episodes.

Vitamin B2 has no serious side effects and has been suggested by health organizations including the American Headache Society, specifically for migraine.

8. Consider taking coenzyme Q10 

Coenzyme Q10, that is also known as CoQ10, is a compound that helps generate energy in body cells. The body produces CoQ10 naturally, but with age, the production tends to decrease, however, they can be administered through supplements or foods.

Lack of CoQ10 might cause abnormal mitochondria function that can lead to increased calcium uptake by the cells, this decreases antioxidant protection and can result in low energy and migraines.

CoQ10 is mainly present in the mitochondria of cells and has been shown to improve its function and decrease the inflammation that may occur during migraines. In a study, it was stated that supplementing CoQ10 was three times more likely to reduce migraines in 42 people than in a placebo.

A deficiency of CoQ10 has been observed in people suffering migraines and after supplementing CoQ10 they have experienced fewer and lesser headaches. It may not only help treat them but there’s a possibility that it may prevent them too.

9. Soothe the pain with a cold compress

For over a hundred years ice has been used as a natural remedy for headaches and migraines. Ice helps treat pain and inflammation and can have the same healing effect when applied to the head.

Cold can constrict blood vessels and possibly help reduce the neurotransmission of pain to the brain by tricking it into thinking it’s cold, applying a frozen neck wrap can help in the onset of migraine by drastically reducing the pain.

Cold compresses on the forehead have been proven to be an effective method for helping induce sleep. Studies have shown that sleeping in an environment that’s particularly warm can be hard for the body’s core temperature as it goes down before the brain can activate preparations for sleepiness. (17) This helps avoid headaches caused by lack of sleep.

Cooling packs are believed by researchers, to cool the blood flowing into the cartridge artery in the neck. This helps reduce inflammation in the brain and improves the pain felt by migraines.

How to prevent headaches?

1. Elimination diet

Chemicals from certain food can have an impact on headaches. For certain people, it is clear which foods cause a problem when consumed, while for others (the majority) different foods may contribute to a headache but it occurs only after they have consumed a certain amount of a particular chemical.

An elimination diet can help avoid headaches by avoiding foods that contain certain chemicals that have proven to trigger headaches, such as:

• Tyramine (present in fermented foods)
• Aspartame (artificial sweetener)
• Sulfites (canned and frozen food)
• Monosodium glutamate (MSG)

Decreasing the intake of these certain compounds can help reduce headaches and prevent the frequencies for some people.

2. Drink caffeinated tea or coffee

When experiencing a headache, the blood vessels swell and tighten or go through other changes that increase the blood flow around the brain. This increases blood flow pressures surrounding nerves, which may send pain messages to the brain and cause a headache.

Caffeine has vasoconstrictive properties (narrowing/constricting of blood vessels) that help alleviate the pain. When caffeine is consumed in combination with pain medications such as aspirin, ibuprofen, or acetaminophen, it may help increase the absorption and strength of the medication to provide faster relief.

Bottom Line:

Headaches affect everyone differently and may or may not be a reason for underlying illness. While consulting a doctor should always be a priority when experiencing extreme pain. Mild headaches can be treated at home through the tips provided above.

A lifestyle change is the first step to healing, you can do it by adjusting your sleep schedule or changing your diet plans. Choose a medium and stick to it, while it may seem difficult at first, but eventually, your body will adjust to it and yield outstanding results.