Home remedies for headaches

When you think about the experience of having a headache, many probably think of it as a mild to moderate inconvenience that occurs occasionally. It could likely be associated with a late night, lack of sleep, or work stress. It may be tied to allergies and sinus congestion. While a person may suffer from headaches for many reasons, one thing is consistent: many people suffer.

The World Health Organization estimates that half the world’s adult population has had at least one headache in the last 12 months. It is one of the most common neurological disorders in our society. The cost associated with headache disorders is striking. The costs include financial burden, personal suffering, and impaired quality of life. It can damage your employment relationships, home and family life, and social interactions.

Headaches are not a one-size-fits-all disorder either—there are many different types of headaches. There are three types of primary headache disorders: migraine, tension-type headache (TTH), and cluster headache (CH). Migraine headaches often occur on one side of the head and are a pulsating type of pain. They can last 2 to 3 days for some people. Tension headaches are the most common type of headache. These headaches are characterized by pressure or tightness and can last a few hours or days. Cluster headaches are uncommon but are more severe. They are characterized by uncommon pain in or around the eye and are frequently recurring.

Some headaches are due to overuse of medications intended to relieve headaches. These are called medication-overuse headaches (MOH), sometimes called “rebound” headaches. If you have been increasingly utilizing medication to treat your headaches but find that they only get worse, you should speak to your healthcare provider to see if this is an MOH. Other secondary headaches include sinus and trigger headaches, like those from certain foods.

There are many ways to alleviate headaches and potentially prevent them. There are lifestyle and diet changes, behavioral modifications, and physical interventions that can be done with or without the addition of medication. There are over-the-counter (OTC) and prescription-only medications and even surgical interventions. 

We will cover many of these options here, but so many are out there. Make sure to talk to your pharmacist or healthcare provider to find a treatment option that suits you best.

Home remedies for headaches

Acupressure

Acupressure utilizes your fingers, elbows, feet, or some devices to apply pressure to specific points on the body, sometimes called acupoints. Activation of these points by applying pressure is thought to bring pain relief. Each point is believed to be connected to a different organ or tissue in the body, and the pressure to that point stimulates a pain relief response. Acupressure can be self-administered, assisted by a device, or performed by another person. 

Cold compresses

Many headaches have two components: inflammatory response and vasodilation. The application of cold compresses (ice packs) can help with inflammation. Cold application can induce local vasoconstriction when applied to the head in a very short time. Constriction of the blood vessels of the head slows the pulsing of blood through dilated veins, which is often a large component of the headache pain you experience. 

Exercise

Exercise has been shown to benefit inflammatory and vascular conditions such as headaches and migraines. Studies have shown that exercise decreases the frequency and severity of headache symptoms. This is thought to occur via a few different mechanisms. First, exercise releases endorphins, one of the body’s natural painkillers. With this comes a better sense of well-being and a more positive mood. Depression and lower mood have been linked to increased headaches. Exercise also improves sleep quality and, therefore, can lower stress. We know exercise is good for many things, but it can be very helpful in chronic headaches.

Sleep

Perhaps one of the most overlooked home remedies is sleep. Adequate sleep can improve a lot of things, including mood and productivity. What makes up a good sleep routine? For adults, we typically need between 7 to 9 hours of sleep. You should try to go to bed at a relatively consistent time each night and have a bedtime routine that allows for relaxation techniques and preparation for a good night’s sleep. Headaches related to sleep disorders typically occur in the night or early morning.

Nutrition

Your nutrition plays a multifaceted role in headache management. Food can be a headache trigger in and of itself. Poor nutrition and being overweight or obese are correlated to increased frequency of headaches as well. Nutrition can also play a positive role in headache management. Adequate hydration is helpful in headache prevention and management, as dehydration and temperature can be culprits in the cause of headaches.

Food triggers are unique for everyone. For some, it may be highly processed foods or foods with MSG that cause trigger headaches. This can also be things like aged cheeses or wines. For others, it may be spicy foods. If you can identify and avoid your food triggers, this may help you control your headaches. Headache frequency goes up with your body mass index (BMI) generally speaking. Following a healthy diet and losing weight can have positive outcomes on your headache. Drinking water consistently is also key.

Some dietary supplements may be helpful in your quest to limit headaches. Magnesium, feverfew, coenzyme Q10, and riboflavin (vitamin B2) have been shown to have a positive effect on head and migraine relief. Magnesium and riboflavin may cause diarrhea, and coenzyme Q10 may cause drowsiness.

Essential oils

There is anecdotal evidence suggesting that essential oils, such as peppermint or lavender, may help alleviate headache pain. With oils can be spread with a diffuser, they can also be rubbed into your pain pressure points, such as the temples of your forehead.

Other treatment options for headaches 

There are other modalities for treating severe, chronic headaches and migraines. Chronic migraines are those that occur on 15 or more days of each month for more than 3 months. These types of migraines can significantly impact the quality of life and daily living activities. For these types of headache sufferers, doctors may have to take a more invasive approach to treatment.

• Botox (botulinum toxin): Botox is a paralytic agent that can be injected into the pericranial muscles. It paralyzes the muscles, which trigger the irritation of peripheral nerves and causes headache pain. It can cause droopy eyelids or neck weakness, especially when administered at certain sites.
• Peripheral neurolysis: This surgical technique involves incisions in sites determined by the location of the headache and involves severing specific nerves to relieve pain. Infection, bleeding, and temporary local paralysis are potential complications, but overall, they are very rare.
• Neuromodulation: This involves placing a permanent pulse-generating implant. This is typically done on the occipital nerve, though it can also be done on other nerves. The pulsing leads can move and need to be relocated sometimes. Although this adverse event is rare, it can happen. Infections can also occur but are typically treatable with antibiotics.

When to see your healthcare provider

Home remedies are generally accepted as safe treatment options. However, if you find that home remedies and short-term use of OTC medication options are not providing adequate pain relief, you should see your doctor or healthcare provider. Headaches and migraines can have many root causes, and your provider may need to do an exam or some diagnostic tests to determine the best path for treatment. Do not use OTC medications beyond their recommended dose and duration of use without talking to your doctor first.