Natural Relief: Top Home Remedies for Headaches & Migraines
If you get frequent headaches or migraine attacks, you might wonder whether there’s any way to prevent them or what might help relieve your pain and other symptoms when one strikes. Even if your doctor has prescribed medication or other treatments, there are additional measures you can take on your own.
The good news is, yes, you can complement your doctor-prescribed therapies with home remedies and lifestyle changes. While these methods alone may not prevent or relieve all headaches or migraine attacks, they can have a positive additive effect.
Understanding what triggers your headache or migraine attacks can help you identify which natural and home remedies might be effective.
Common Triggers and Remedies
Tension Headaches: These are brought on by tight muscles in the shoulders, neck, scalp, and jaw, often due to stress, depression, anxiety, and fatigue. Tension headaches affect more than half of women and more than a third of men in developed countries.
Migraine Attacks: Migraines, affecting 13 percent of people in the U.S., can be triggered by changes in weather, fatigue, stress, anxiety, insufficient sleep, dehydration, hormonal changes, skipping meals, strenuous exercise, travel to higher altitudes, and certain foods or beverages.
Natural Remedies to Consider
1. Eat Regularly and Stay Hydrated
Skipping meals or not eating regularly can trigger migraines. Low blood glucose from not eating can also cause headaches. Planning healthy meals and snacks and eating at regular intervals can help maintain energy levels and potentially reduce headache occurrences. Similarly, even mild dehydration can trigger headaches or migraines, so make sure to drink water consistently, especially during exercise.
2. Herbal Remedies: Feverfew and White Willow
The herb feverfew became popular in the 1980s for migraine prevention, with studies showing it can reduce migraine pain. It works best as a preventive measure rather than a treatment once a migraine has started. White willow, often called nature’s aspirin, can also be effective for treating migraine pain. However, if you’re allergic to aspirin or taking other NSAIDs, avoid these supplements.
3. Omega-3 Fatty Acids
Foods high in omega-3 fatty acids, such as wild cold-water fish, flaxseed, walnuts, and omega-3 fortified eggs, can help reduce inflammation and may benefit people with migraines. Increasing omega-3 intake while reducing omega-6 fatty acids (found in many processed foods) has been shown to improve headache symptoms.
4. Magnesium
Taking magnesium supplements can help prevent migraines. Foods rich in magnesium include bananas, flaxseeds, chia seeds, pumpkin seeds, cashews, dark chocolate, and leafy greens like spinach and Swiss chard.
5. Acupressure and Scalp Massage
Acupressure can relieve tension in the neck and shoulders, which can trigger or worsen headaches. Common pressure points include Gallbladder 20 (GB20) and Triple Energizer 3. Additionally, scalp massages can reduce tension and promote circulation, although they may not be suitable for those with allodynia, a condition where the scalp becomes very sensitive to touch.
6. Cold Compresses
Many people with migraines prefer cold therapy. Applying a cold pack to the forehead, temples, or back of the neck can help lessen pain. Be sure to place a cloth between your skin and the ice pack to prevent skin damage.
7. Vitamin B12
Low levels of vitamin B12 have been linked to migraines. Taking supplements of vitamin B12, along with folic acid and vitamin B6, can help reduce migraine symptoms.
8. Butterbur Extract
Butterbur has been used to prevent migraines. However, it’s important to use PA-free butterbur products to avoid potential liver toxicity.
9. Essential Oils
While strong evidence is lacking, some people find relief using essential oils like lavender, peppermint, and basil oil. These can be massaged into the temples or diffused in the air.
Practical Tips for Headache Prevention
Discover and Avoid Triggers: Identifying what triggers your headaches and learning to avoid or manage these triggers can significantly reduce headache frequency.
Maintain a Regular Sleep Schedule: Consistent sleep patterns and good sleep hygiene can prevent headaches. This includes cutting out stimulants before bed, establishing a bedtime routine, and creating a relaxing sleep environment.
Eat Balanced Meals and Snacks: Regular, balanced meals help maintain stable blood glucose levels, preventing headaches triggered by low blood sugar.
Stay Hydrated: Carry a water bottle with you to ensure you’re drinking enough throughout the day and during physical activities.
Practice Stress Management: Techniques like yoga, meditation, and regular exercise can reduce stress and prevent stress-related headaches.
By integrating these home remedies and lifestyle changes, you can enhance your overall headache and migraine management strategy. Always consult with your doctor before starting any new supplement or therapy to ensure it’s safe and appropriate for your specific health needs.
