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Headaches are a very common nuisance. At best, they can make even simple everyday tasks more challenging. At worst, they can leave you curled up in bed for hours.
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The good news is that if you’re not a fan of taking Tylenol regularly, there are plenty of natural headache remedies, including some small lifestyle changes, certain foods, and heat or cold therapy.
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Here are 15 ways to get rid of headaches fast (or avoid them altogether) without medication.
“This is really good advice for everyone, but especially for migraine sufferers,” says Vernon Williams, MD, a board-certified neurologist and director of the Cedars-Sinai Institute’s Center for Sports Neurology and Pain Medicine. Sinai Kerlan-Jobe in Los Angeles. California.
Don’t skip meals and add one or two snacks throughout the day so you don’t eat for more than two hours. That way, you won’t experience those big spikes in blood sugar that can cause headaches, Dr. Williams says.
In fact, regular daily meals are associated with fewer migraines, according to the American Migraine Foundation. And the longer you go between meals, the more likely you are to get a headache.
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Research shows that people who experience headaches have lower levels of magnesium, so the American Migraine Foundation suggests taking an additional 400 to 500 milligrams of magnesium oxide per day to prevent headaches.
If you don’t want to take supplements, try adding more magnesium-rich foods to your diet, including:
Ginger is most often recommended as a means to ease digestion and reduce nausea, but it is also a home remedy for headaches. A meta-analysis of randomized controlled trials in the November 2020 issue of The American Journal of Emergency Medicine found that ginger consumption is an important source of headache relief.
The natural root can be used in a variety of dishes (think: ginger chicken), but can also be enjoyed as a sweet herbal tea. To make it at home, peel and cut a 1-inch piece of ginger and add it to a pot with a cup of water. Bring the mixture to a boil, then simmer for five to 10 minutes. Strain the tea and serve with a little honey and a lemon wedge.
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Sometimes the simplest solution is the easiest to forget. According to Dr. Williams, dehydration is a “big migraine catalyst,” so drinking a glass of water can be enough to get rid of a headache quickly.
The American Migraine Foundation suggests drinking water throughout the day instead of soda, juice or other sugary drinks. A good general guideline is to drink half your body weight in ounces of water each day. So if you weigh 150 pounds, for example, try to drink about 75 ounces (or a little over 9 glasses) a day.
It often seems that a good night’s sleep is the answer to many ailments, but this is especially true when it comes to headaches.
“Lack of sleep or sleep disorders are common causes of headaches,” says Dr. Williams. “Maintaining a regular sleep schedule and getting enough sleep has been proven to help reduce the occurrence and severity of headaches in many sufferers.”
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For the record, most adults need seven to nine hours of sleep per night, according to the Centers for Disease Control and Prevention. Still, sometimes that’s easier said than done, right? But there are a few things you can do to get more zzz’s in your life: Start with this seven-day starter plan.
“Research shows that regular, moderate aerobic exercise can reduce the severity, duration and, in some cases, the number of migraines people experience,” says Dr. Williams. But one form of exercise that can be particularly beneficial is yoga.
Yoga has been proven to reduce stress, and stress is one of the causes of headaches. Study from May 2020
Found that people who completed a three-month yoga routine showed greater improvements in headache relief than those who used medication alone.
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If you are new to the practice, you may want to start with some simple poses that focus on the breath, such as Child’s Pose or Cat’s Cow:
Research has shown that excessive screen time can cause neck strain and disrupt sleep, which are common causes of headaches. This is especially bad news because a recent report from the National Headache Foundation says that nearly a third of us have spent an additional five or more hours in front of a screen since the pandemic began.
Dr. Williams recommends taking frequent breaks from computer and smartphone screens to rest your eyes. And while you may not be able to do much with your screen time during work hours, try to cut down on TV or phone time after work, especially in the hour or two before bed.
An excessive night can lead to a morning migraine that is numbing. Study from April 2020
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Found that drinking five or more drinks made you twice as likely to have a headache the next day. It had nothing to do with a drink or two, but if you’re a heavy drinker, that’s just one more reason to cut back.
If you have recently reduced your coffee consumption or stopped drinking it altogether, the cause of your headaches may be caffeine withdrawal.
“Caffeine withdrawal is a common cause of headaches and occurs in people who regularly drink more than five cups of coffee a day and suddenly stop consuming caffeine,” says Michael Richardson, MD, a primary care physician at One Medical . in Boston, Massachusetts.
Instead of total abstinence, Dr. Richardson recommends replacing your morning cappuccino with a cup of green tea (which has less caffeine) to wean off slowly. Here are three more tips to help you cut your hair without the painful side effects.
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Massage the muscles in the back of your head, neck and shoulders or ask someone else to do it for you. According to the Mayo Clinic, massage can help relieve tension headaches for some people.
This traditional Chinese medicine practice, which involves placing small needles at strategic points on the body, has been shown to reduce a variety of pain. An April 2017 study in JAMA Internal Medicine found a significant reduction in migraine attacks after a 24-week trial.
Some research shows that certain essential oils can help stop headaches quickly. A placebo-controlled trial from April 2012 in
To use essential oils for headache relief, you can put them in a diffuser, wear them on a pendant around your neck, or add a few drops to an ounce of coconut oil and rub them into your temples.
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It may sound a little old-fashioned, but some research, including a July 2013 randomized controlled trial in the Hawaii Journal of Medicine & Public Health, has shown that cold therapy can be a good way to relieve pain. .
Instead of wrapping ice in a bag and standing around trying to balance it on your forehead, it might be worth investing in a disposable cooling gel pad or cold compression headband that you can pull out of the fridge when needed.
If cold therapy doesn’t help, try changing the temperature. Apply a warm compress to the forehead and back of the neck to relax the muscles around the temples and scalp and stimulate blood flow around the area, which is helpful for tension or stress headaches, according to the Mayo Clinic.
Again, purchasing a heating pad or hot pack will likely provide longer lasting results than a hot water bottle and is safer. A hot bath or shower can also help.
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Headaches caused by temporomandibular disorders (TMDs) can manifest as jaw pain on one or both sides of the forehead, and the pain is intensified by clenching or grinding the teeth.
To relieve these types of frontal headaches, the National Institute of Dental and Craniofacial Research suggests avoiding chewing gum and other extreme jaw movements. Also, ask your dentist about simple jaw exercises that can help reduce this type of headache.
There is a limited amount of research showing that vitamin B2, or riboflavin, can help with migraines. December 2015 review on
Concluded that B2 vitamins “play a positive role in reducing the frequency and duration of migraine attacks without serious side effects.” The adult dose was generally 400 milligrams per day.
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These vitamins can also serve as healthy antioxidants to help boost your energy levels, so they may be worth a try. Just check with your doctor first and choose a vitamin brand you can trust.
Vitamin B2 is also found naturally in the following foods, according to Harvard T.H. Chan School of Public Health:
Some dietary supplements can help treat headaches,
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