A headache is about as ubiquitous as a gray day in Seattle. We all experience one from time to time, whether we like it or not. But what do you do about it?

You might instinctively reach for an over-the-counter medication at the first throbbing, aching sign. But did you know that prolonged use of non-steroidal anti-inflammatories (NSAIDs) like ibuprofen and naproxen can increase your risk of heart attack and stroke? (1)

And prolonged use of acetaminophen (Tylenol) can cause liver damage and deplete the body of its master antioxidant, glutathione. (2,3)

Fortunately, there are many natural options that can be effective at relieving a headache without the use of medications. Let’s take a look at just a few!

1. Drink More Water

You probably know that staying hydrated is one of the most important things you can do for your health. Water is critical to energy production, bodily functions, and mental and physical performance. But you may not know that lack of water can cause headaches.

Studies have shown that dehydration can lead to tension headaches and migraines. Thankfully, drinking water can relieve symptoms of a dehydration-induced headache within 30 minutes to three hours. (4)

You can avoid dehydration headaches by drinking an adequate amount of water daily. Aim for 60-75 ounces daily for women and 88-100 ounces daily for men. (5)

2. Try Ginger Tea

Ginger has strong anti-inflammatory and antihistamine properties, making it a great option for relieving a mild to moderate headache. One study found that taking ½ teaspoon of ginger powder in a little warm water was as effective at reducing migraine pain as the prescription migraine medication sumatriptan. (6)

The National Headache Foundation reported a compelling anecdote of a woman using ginger for migraine relief. The woman took powdered ginger in water at the first sign of a migraine and had relief within 30 minutes. After a few days of taking powdered ginger, the woman changed to eating raw ginger. She reported fewer migraines overall, and less intensity of the ones she did experience. (7)

Ginger also combats nausea which often accompanies a severe headache. Many studies support ginger’s ability to stop nausea in its tracks. (8) And ginger doesn’t have the side effects common with prescription medications for nausea relief.

To make yourself a cup of ginger tea:

Shave, cut, and chop one to two inches of fresh ginger.
Boil ginger in several cups of water for 15 minutes.
Strain and allow to cool slightly.

Enjoy!

3. Use Peppermint Essential Oil

Essential oils are compounds extracted from plants. Several essential oils have shown promise in relieving headaches. But peppermint oil has the most research supporting its headache-busting effects.

Peppermint oil targets headaches in multiple ways. Besides having anti-inflammatory properties, peppermint oil causes increased blood flow in the skin when applied topically to your forehead. Increasing blood flow can have pain-relieving effects. Peppermint oil also causes a cooling effect on the skin, which reduces your sensations of pain. (9)

Studies have shown that applying peppermint oil to the forehead is effective at relieving tension headaches. One study found that it was as effective as acetaminophen at relieving tension headaches. (10, 11)

Essential Oil Use and Safety Precautions

Before applying essential oils topically, you’ll want to dilute them with a carrier oil. Good carrier oils include coconut oil, olive oil, and jojoba oil. A good rule of thumb is to dilute 1 drop of essential oil in 1 teaspoon of carrier oil. Then rub 2-3 drops of the mixture onto the back of your neck, your forehead, or behind your earlobes.

Essential oils are generally regarded as safe and have few side effects. If side effects do occur, they’re generally due to irritation or allergic reaction, so it’s important to do a patch test before using an essential oil. To do a patch test, follow these simple steps:

Dilute your essential oil
Apply diluted oil to a quarter-sized patch of skin to the inside of your arm is a good spot.
Wait 24 hours to test for any adverse reaction before applying to a larger area.

Ask your doctor before using any essential oils to make sure they won’t aggravate any existing health problems. Also, know that most essential oils shouldn’t be used on infants under 1 year or pregnant and breastfeeding women.

4. Apply Cold Therapy

Cold therapy, or cryotherapy, is simply applying cold to relieve pain and inflammation. When you put a bag of frozen peas on your child’s bruised knee, you’re using a form of cold therapy.

This same principle can be applied to relieve your headache. One study reported that cold application alone may be effective in reducing pain in migraine patients. (12)

Experts believe cold therapy works in three ways:

By blocking pain signals to your brain
By reducing swelling, which is often tied to feelings of pain
By reducing the release of histamine, which plays a role in inflammation (13)

There are many ways to apply cold therapy for a headache, including ice packs, ice massage, ice baths, or coolant sprays. Apply cold for 10 to 15 minutes several times a day. But be sure to remove the cold when you start to lose sensation so you don’t damage your skin. (14)

5. Add In Essential Nutrients

Sometimes headaches happen because your body is missing a vital nutrient. In these cases, a headache can be an important warning sign to give your body what it’s lacking. Two nutrients — CoQ10 and Magnesium — have been studied extensively for their role in relieving headaches in those who are deficient.

Coenzyme Q10 (CoQ10)

CoQ10 is a compound that helps your cells make energy. Your mitochondria — also known as the “powerhouse” of the cell because of its role in producing energy — need CoQ10 to work. Studies of DNA from migraine sufferers suggest that mitochondrial dysfunction might play a role in migraines. So it makes sense that correcting this dysfunction using CoQ10 might help relieve migraines and other headaches.

Several studies have shown that 150-300 mg/day of CoQ10 was effective at reducing the frequency of migraines. (15) CoQ10 has even been studied in children with migraines. Researchers found that 32.9% of child patients had low CoQ10 levels when tested. The children with low levels were treated with 1 to 3 mg/kg per day of CoQ10 which resulted in fewer headaches and fewer overall headache symptoms. (16)

Magnesium

Low magnesium has also been linked to various types of headaches and migraines. It’s estimated that 75% of people are deficient in magnesium. This is so important because magnesium is necessary for virtually every bodily function you have.

It’s also really difficult to test for a deficiency since only 1% of magnesium is stored in the blood. You may be deficient in magnesium if you have the following symptoms:

Fatigue
Muscle contractions or cramping
Loss of appetite
Nausea (17)

Magnesium is a safe, inexpensive, and well-tolerated option for migraine prevention. It also seems to be effective for treating migraines, tension headaches, cluster headaches, and menstrual-related headaches. (18)

There are three main ways you can boost your magnesium intake:

Eat foods high in magnesium like leafy greens, seeds, nuts, black beans, avocados, yogurt, and bananas.
Take Epsom salt baths or foot baths. Epsom salt is magnesium sulfate, which can be absorbed through the skin during an Epsom salt soak. Add 2 cups of pure Epsom salt to a warm bath or foot bath and soak for at least 20 minutes.
Supplement with 400-1000 mg of magnesium, spread out throughout the day. Magnesium glycinate and magnesium malate are two forms that are well-absorbed by the body. Talk to your doctor about what form and dosage of magnesium might be right for you. (19)

A Solution For Chronic Headaches

All these are great options for an acute or occasional headache. But what do you do when your headaches are happening more often?

Remember that pain is generally our bodies’ way of informing us that something is “off” within us. Network Chiropractic care has been shown to decrease the incidence and severity of headaches, while correcting a stress response that might be “stuck” in fight-or-flight mode. (20)

6. Try Network Chiropractic

There’s a lot of evidence suggesting chiropractic care can improve migraine, tension, and cervico-genic headaches. However, traditional chiropractic care using high-force spinal manipulation shouldn’t be used on people experiencing certain types of headaches. (21)

Network Chiropractic care, however, uses extremely gentle touch to release tension patterns in the spine. It works to adjust vertebral subluxations and decrease physiological stress. Since headaches can often result from tension in the neck and spine, this unique type of chiropractic care can help relieve chronic headaches.

It also seems to improve the overall functioning of the autonomic nervous system — your body’s “fight or flight” system. This leads to a better ability to process daily stress. And we can all use a little more of that these days! (22)

Read more about Network Care and its proven benefits for headaches, as well as for overall health and wellness.

A Final Word

Headaches can have different causes for different people. If you’re struggling with an occasional mild headache, the natural remedies listed above can be fantastic options. Add these to your headache arsenal today, and be sure to try them at the first sign of a headache for best results.

If you’re experiencing more than the occasional headache, it’s important to see your doctor to rule out more serious conditions.

Then make an appointment with us at Vitality Wellness for a full evaluation. We’ve had great success treating individuals of all ages who suffer from chronic headaches and other types of pain.

Make An Appointment

ALWAYS consult your physician before starting any supplements or therapies.

* These statements have not been evaluated by the Food and Drug Administration. The products mentioned in this article are not intended to diagnose, treat, cure, or prevent any disease. The information in this article is not intended to replace any recommendations or relationship with your physician. Please review references cited at the end of the article for scientific support of any claims made.

References:

How To Relieve A Headache Naturally