19 Natural Headache Remedies for Relief at Home

19 Natural Headache Remedies for Relief at Home

Headaches just seem to be a part of modern living, especially after the last few years. With stress, hunching over desks, lack of time to eat well, processed foods, alcohol, lack of fresh air, and lost sleep, most of us have at least a few a week, if not more. Fortunately, you don’t have to live with headaches all the time. We have a few ways to prevent or relieve a headache quickly.

  1. Hydrate – Dehydration is a big factor behind tension headaches and migraines. Drink plenty of water to ease many headaches away quickly or prevent them in the first place. Soothing herbal teas, like chamomile and lavender, and water-rich foods, like berries, watermelon, and cucumber, help keep you hydrated and ache free too.

  2. Ginger – Ginger is a natural anti-inflammatory, antioxidant, anti-nausea, and antihistamine. It has been shown to be as powerful as many over the counter pain relievers. It also helps with allergy related headaches. Try it as a tea to soothe away stress, tension, and pain or as a tablet/pill to prevent or relieve headaches along with many other symptoms surrounding them.

  3. Turmeric – Turmeric is related to ginger and carries with it many of the same benefits. It’s available in capsules, teas, as a spice, and even in latte-style mixes.

  4. Get Out – Staying indoors, breathing stale air, and not seeing natural light for hours on end can contribute to headaches. Sound like the past year in a nutshell. Try taking a short walk outside to see if the fresh air, nature, and sunlight take away that pain.

  5. Exercise – Physical activity sends blood flowing to the brain and muscles, releases endorphins, helps the lymphatic system work correctly, and can kick headaches to the curb fast. It doesn’t take much. Try a brisk walk or some jumping jacks.

  6. Caffeine – Natural caffeine sources, like matcha tea, can be powerful allies against pain, fatigue, stress, lost focus, and flagging energy. Matcha adds L-Theanine, which counters caffeine a little and has a calming, focus enhancing effect on the brain. Caffeine is often a part of migraine medications, because it constricts blood vessels and increases the effectiveness of pain relievers. Don’t overdo it though. Moderation is key as caffeine withdrawals cause headaches too.

  7. Nap – Lack of sleep is a huge reason behind headaches and migraines. Sleep is when the body repairs daily damage, clears metabolic waste, and makes new cells. If this doesn’t happen, inflammation increases and headaches are a consequence. Take a twenty minute nap to refresh and then try to get a full night’s sleep later.

  8. Essential Oils – Many essential oils can have a beneficial effect on headaches. Peppermint and lavender are two favorites. They soothe, calm, relax, ease tension, and open up breathing.

  9. Cold Compress – A cold compress applied to the head can ease some headache pain. Cold reduces inflammation. Try placing it on the forehead over sinus cavities that can become inflamed or over the temples.

  10. Warm Compress – A warm compress can help with headaches cause by muscle tension. Apply a warm, moist towel to the neck, shoulders, and back to relax overly stressed muscles.

  11. B Vitamins – B vitamins are used by the body in so many ways, from signaling pathways to metabolism. Any deficiency can cause headaches, so taking a B complex can often relieve headaches. Try one with natural caffeine for even more effect.

  12. Magnesium – Like B vitamins, our body uses magnesium in too many ways to count. A slight deficiency can mean muscle fatigue, lowered stress tolerance, and headaches. Take a supplement, but don’t overdo it.

  13. Antioxidants – Antioxidants prevent and help the body repair damage done by metabolism. Our processed diets don’t tend to help, often carrying more oxidizing molecules and few antioxidants. Free radical damage increases inflammation, which can mean headaches. Eat fresh fruits and vegetables and antioxidant rich foods.

  14. Massage – Massage is another way to get the lymphatic system moving and release endorphins which fight fatigue, stress, and pain. You don’t have to schedule a full hour with a massage therapist to ease headaches away. Yes, massages are usually better from someone else, but try massaging temples, forehead, below your eyes, neck, shoulders, hands, and feet for a few minutes and see how your headache feels.

  15. Meditation – Take a moment to center, focus on your breathing, and relax. If your headaches are caused by stress, meditation can help. A few minutes can do wonders for your lymphatic system, cortisol levels, and well-being. Try a short, guided meditation video at your desk if you can’t get away.

  16. Yoga – Yoga is an exercise that combines the benefits of physical activity with stretching and meditation. Yoga can help you have fewer headaches.

  17. Dark – Turn out the lights and close the blinds for a while. Migraines can be made worse by light.

  18. Cut Alcohol – Alcohol causes headaches by dilating blood vessels, increasing dehydration, dropping blood sugar, and creating a few toxic byproducts. If you have frequent headaches and drink alcohol, try cutting back and see if these are related.

  19. Avoid Triggers – Besides alcohol, there are other common causes of headaches that come from environment and foods. Figure out any allergies you might have, cut back on consuming beverages and foods from plastic packaging, skip highly processed foods, avoid strong fragrances, and stop throwing yourself into stressful situations. Learn to say "no" and place healthy boundaries. The more you figure out what causes your personal headaches, the more steps you can take to keep them from happening.

There are many ways to treat headaches naturally on your own, but you should always seek medical attention if you experience any unusual headaches. A major change in severity, duration, frequency, or accompanying symptoms should be taken as a warning sign of something more than a simple headache.