It starts with a throbbing in your temples. This soon spreads throughout your head. You can even feel the pain in your neck and shoulders.
“Not now,” you think. “I don’t have time for a headache.”
Headaches are a common thing. In fact, the World Health Organization (WHO) says that nearly fifty percent of adults have suffered from a headache in the last year. And headache disorders are some of the most common nervous system disorders that doctors see.
The problem is that headaches make following a daily routine darned near impossible. In fact, the WHO says that headaches can be disabling. Studies even back this up-showing that migraines cause one to have a disability.
So just what can you do to treat a headache naturally? Check out these six natural remedies for headaches.
1. Massage
The concept that massage can relieve headaches is not a new thing. In fact, researchers have pointed to massage as a drug-free therapy option for years.
Studies show that just one week of massage can reduce the frequency of headaches. And this effect continues for the duration of regular massage therapy treatments. (That said, how severe a headache is may not be improved by massage.)
So if you’re looking for a natural headache remedy, consider making massage a part of your routine. Talk to your preferred massage therapist about how often he or she suggests massage therapy treatments. And stick with it.
2. Acupuncture
Ready for a shocker? Studies show that acupuncture may be more effective than aspirin when it comes to headaches.
According to Reuters, researchers at Duke University reviewed the cases of thousands of patients suffering from chronic headaches and concluded that more than sixty percent of patients responded to acupuncture for pain. However, only forty five percent of patients experienced causation of headaches from traditional medication options. This led study authors to give acupuncture a green light in the way of headache relief.
If you are considering acupuncture, make sure to find a licensed practitioner who is familiar with acupuncture techniques for headaches. And read reviews and testimonials to see what others have said.
3. Ice and Heat
The National Headache Foundations (NHF) says that both ice and heat can help to manage headaches. For migraines, ice may be most beneficial. This method can be performed by applying a simple cold pack to your head. And if you don’t own a cold pack, opt for ice in a baggie or a wash cloth. Alternate by applying ice for 15 minutes and then taking a 15 minute break. Then repeat the process again. Ice and cold packs can be used on the forehead and temples.
For those with tension headaches, heat may be the go-to method of natural remedies. This can be done by applying a hot towel or warm pack to the head. In addition, a warm shower can help. That said, the NHF says to exercise caution when it comes to headaches and heat. If the water or warm pack is too hot, it can cause muscles to spasm. (Note that warm packs should be applied to the neck and back of the head.)
4. Exercise
While it would seem that exercise would make a headache worse, some experts say this simply isn’t the case. Dr. Nabih Ramadan, a neurologist at the Diamond Headache Clinic in Chicago, told Everyday Health that this belief is a myth.
In fact, he believes that fitness and headache relief go hand in hand. “People with exercise-induced headaches have a very rare condition, and using that to tell headache patients not to exercise is a myth we don’t propagate,” says Ramadan in the article. So consider adding exercise to your routine. While exercise may not help with the headache at hand, it could potentially decrease the amount of headaches you get in the future.
5. Caffeine
Did you know that caffeine can actually help relieve headaches? It’s true. In fact, many headache medications actually contain this stimulant.
Dr. Kathleen Digre, an expert in the topic, told Live Science that caffeine can help with a rare type of headache called a hypnic headache, which is seen in the elderly. “Drinking a bit of coffee before you go to sleep can prevent hypnic headaches,” says Digre. “Caffeine is also used in post-lumbar puncture headaches [which can occur after a person undergoes a spinal tap].” In addition, caffeine can help to make pain medications more effective.
That said, Digre advises those with headaches to beware of caffeine addiction. This can lead to even more headaches when the body goes through caffeine withdrawal. "If you take caffeine every day, especially with the medications to stop a headache, it can give people severe chronic rebound or medication-overuse headaches,” adds Digre.
6. Stress Management
According to the Mayo Clinic, stress and migraines are a team. And that means that stress management is essential when it comes to managing headaches.
To help to manage stress, experts at Mayo recommend a number of lifestyle modifications. The first is simple: make life easier. Slow down. Learn to say no to er committing yourself. And stop worrying about what people think when you make this choice.
In addition, make time management a priority. Experts say that keeping a simple list of obligations can help in this process. This way you will see how much is too much. As a result, you can choose to pass off tasks to others when at all possible.
Further, take the time to nurture your body. Do simple yoga poses or take a walk in nature. Rather than focusing on everything you need to do in the future, focus on the here and now. Take the time to notice small things like the colors of the seasons and the smell of flowers.
And keep an eye on your mind. When thoughts shift to negativity, switch to positive thoughts. Remind yourself that it’s all going to be ok. Remember that life will still go on if you don’t finish one particular task. You can always come back to it later.