Get rid of headaches
Unfortunately, headaches are not uncommon nowadays, many people face them every day. From a little distracting to unbearable headaches can significantly disrupt everyone’s daily routine.
Although there are many medications for reducing headaches, they only work to reduce the effects, but do not solve the problem at its root.
As with any health condition, it is important to look for the cause of the headache.
Each can have a different cause – food intolerance, nervous system disorders and chronic stress, immobility, lack of sleep, overload – and the only way to get rid of headaches is to solve the cause of each headache.
However, the most important thing in solving any health problem is to be aware of what this problem teaches me.
To look deeper into your waters, it is recommended to consult a specialist, but everyone can also start with healthy lifestyle changes. In this article, we will mention 16 simple ways that can help not only reduce headaches, but health in general.
Insufficient daily intake of fluids can cause headaches. Studies have shown that chronic dehydration is a common cause of traction headaches and migraines.
We have shown drinking water to relieve headaches in even the most dehydrated individuals within 30 minutes to 3 hours. In addition, being in a dehydrated state may impair your ability to concentrate and cause irritability, thus exacerbating existing symptoms.
To avoid headaches caused by dehydration, pay attention to your water drinking habits and make sure you drink enough water during the day, and ingest it with water-containing foods.
The recommended amount of water per day depends on individual requirements, lifestyle and season, but it should never be less than 1 liter per day for an adult.
Magnesium is an important mineral needed for a myriad of body functions, including controlling blood sugar and transmitting nerve impulses.
Magnesium has been a safe and effective remedy for headaches. Studies show that magnesium deficiency is more common in people who suffer from frequent migraine headaches than in those who do not.
Studies have shown that treatment with 600 mg magnesium citrate daily helped reduce the frequency and severity of migraine headaches.
It is important to choose high quality and forms (eg magnesium citrate, magnesium bisglycinate) magnesium supplements, otherwise they may have a negative effect (eg diarrhea with magnesium oxide).
Limit Alcohol Consumption
Although alcohol consumption does not cause headaches in most people, studies have shown that alcohol can cause migraines in about one-third of people who experience frequent headaches.
For many people, it has also shown alcohol to be a cause of drag headaches and cluster headaches.
Alcohol is a vasodilator so it dilates blood vessels and allows blood to flow more freely. Vasodilation can cause headaches in some people.
In fact, headaches are one of the most common side effects of vasodilators such as blood pressure medications.
In addition, alcohol acts as a diuretic or diuretic, causing the body to lose fluid and electrolytes because of frequent urination. Loss of this fluid can lead to dehydration, which can cause or exacerbate headaches.
Insufficient sleep can be harmful to health in a variety of ways and can even cause headaches in some people.
One study compared the frequency and severity of headaches in people who sleep less than 6 hours a night and those who sleep longer.
The results of the study show that those who slept less had more frequent and severe headaches. However, sleeping too long has also been shown to be one cause of headaches, making it especially important to find the optimal amount of sleep for those who want natural headache prevention.
For optimal sleep, aim for seven to nine hours of sleep a night.
Avoid Foods That are High in Histamine
Histamine is a chemical that occurs naturally in the body and works hand in hand with the immune, digestive and nervous systems. We also find it in dishes such as preserved cheese, smoked fish, salted meat, fermented foods, beer and wine.
Studies show that histamine use can cause migraines in those who are sensitive to it.
Some people cannot excrete histamine properly because they have a disorder of the enzymes that break down histamine. Avoiding histamine-rich foods can be a helpful strategy for those with frequent headaches.
Use Essential Oils
Essential oils have many therapeutic properties and are most often used, but some of them can also be taken orally.
Peppermint and lavender essential oils are especially helpful for headaches. Applying peppermint essential oil to the temples has been shown to reduce the symptoms of pulling headaches.
Lavender essential oil, on the other hand, is very effective in reducing migraines and their associated symptoms when applied to the upper lip and inhaled.
Use a B-group Vitamin Complex
B vitamins are water-soluble trace elements that have many important functions in the body. For example, they help in the synthesis of neurotransmitters, and in the conversion of food into energy.
Some B vitamins may have a protective effect against headaches. Several studies have shown that B vitamins – riboflavin (B2), folate, B12 and pyridoxine (B6) – can reduce the symptoms of headaches.
The B vitamin complex usually contains all eight B vitamins and is a safe, inexpensive way to deal naturally with headache symptoms.
We consider B vitamins safe for daily use. Because they are water-soluble vitamins, everything that is too much will be excreted in the urine.
Relieve Pain With Cold Compresses
Using a cold compress can help reduce the symptoms of a headache.
Applying a cold or ice cold compress to the neck or head area temporarily reduces the inflammatory process, slows down the conduction of nerves and narrows blood vessels, thus helping to reduce headaches.
In one study of 28 women who were given a cold gel compress on their head, it significantly reduced migraine pain. You can prepare a cold compress by filling a waterproof bag with ice and wrapping it in a soft towel.
To relieve headaches, apply compresses to the back of the neck, head or temples.
Use Coenzyme Q10
Coenzyme Q10 (CoQ10) is a substance the body produces naturally to help convert food into energy and acts as a powerful antioxidant.
Studies show that CoQ10 supplements can be an effective and natural way to overcome headaches. A study in 80 people showed that taking 100mg of CoQ10 a day reduced the frequency, severity and duration of migraine-related pain.
Another study of 42 people with frequent migraine pain showed that three doses of 100 mg CoQ10 a day helped to reduce the incidence of migraines and migraine-related symptoms such as nausea.
Try the Exclusion Diet
Studies show that intolerance to products can cause headaches in some people. To find out if a particular product causes frequent headaches, try an exclusionary diet that excludes products that are most associated with your headache symptoms.
Ripe cheese, alcohol, chocolate, citrus fruits and coffee are the products most cited as headaches for people with migraines.
In a small study, a 12-week exclusion diet reduced the number of migraines people experienced. The effect was noticeable after 4 weeks.
In many studies, we have shown acupuncture to be a method that can reduce the symptoms of headaches. A review of 22 studies with over 4,400 study participants found that acupuncture is as effective as conventional migraine medications.
Another study has shown that acupuncture is more effective and safer than topiramate (an anticonvulsant medicine used for chronic migraines).
If you are looking for a natural way to treat chronic headaches, acupuncture could be a very valuable choice.
Yoga is a great way to get rid of stress, train flexibility, reduce pain and improve your overall quality of life. Yoga can also help reduce the intensity and frequency of headaches.
One study looked at the therapeutic effects of yoga in 60 people with chronic migraines.
The incidence and intensity of headaches decreased more for those who practiced both yoga and traditional treatment than for those who received only traditional treatment.
Another study found that people who practiced yoga for three months had a significant reduction in the frequency, severity, and symptoms of headaches compared with those who did not do yoga.
This may also be because of a reduction in tension in the neck, neck and shoulders, which can often lead to headaches.
Avoid Strong Odors
Aromatic scents, such as perfumes or cleansers, can cause headaches in some individuals. A study of 400 people who had a migraine or a dragging headache showed that powerful aromas, especially odors, often caused headaches.
We call this hypersensitivity to aromas osmophobia, which is common in people with chronic migraines.
If you think that you too may be sensitive to distinct aromas, then avoiding the use of perfumes, cigarette smoke and strongly flavored foods can help you avoid migraines.
Strong synthetic fragrances also contain volatile compounds that are hazardous to health, so we should avoid them as much as possible by anyone who cares about their health.
Avoid Nitrates and Nitrites
Nitrates and nitrites are common food preservatives that are added to products such as sausages, anchovies, bacon, etc. to prevent the growth of bacteria in the product, keeping them fresh longer.
They have shown foods containing nitrates and nitrites to cause headaches in some people. Nitrites can cause headaches because of vasodilation.
To reduce the intake of nitrites, limit the consumption of processed meat products and choose products that do not contain nitrites.
Drink Ginger Tea
Ginger root contains many different beneficial compounds, including antioxidants and anti-inflammatory substances.
In one study involving 100 people with chronic migraines, it showed 250 mg of ginger powder to be as effective in reducing migraine pain as the traditional medicine sumatriptan.
What’s more – ginger helps to reduce nausea, vomiting – the usual symptoms associated with severe headaches.
You can take ginger powder in capsules or make strong tea with fresh ginger root.
We also know ginger as a general analgesic, which in several studies has shown the ability to reduce pain on an equal footing with anti-inflammatory drugs.
Daily Physical Activities
One of the easiest ways to reduce the frequency and severity of headaches is to exercise.
A study of 91 people found that cycling for 40 minutes three times a week was more effective in reducing the frequency of headaches than various relaxation methods.
Another comprehensive study of over 92,000 people showed that it clearly associated low levels of physical activity with an increased risk of headaches.
There are many different ways to increase your activity levels, but one of the easiest methods is to increase the number of steps you take per day by walking more.
The Bottom Line
Frequent headaches affect quite a few people, so it is especially important to find natural and effective ways to deal with them.
Yoga, supplements, essential oils and dietary changes are all natural, safe and effective ways to reduce headache symptoms. It is also important to look deeper – what do these headaches teach me?
Do I have a huge resistance to events / situation? Am I criticizing myself too much? Am I too harsh on myself? Maybe I’m afraid ..?
The body always reacts when we are careless or treat ourselves with destructive thoughts and emotions. According to Louise Hay, headaches reflect self-criticism, inferiority, fear and resistance.
The most important thing that illness or health disorder comes to teach us is the processes, emotions, beliefs, settings and programs of the inner world that we carry with us from childhood.