Millions of Americans suffer from migraines and headaches. A pounding head disrupts your day and leaves you feeling miserable. Finding effective ways to manage this pain is vital for maintaining good health and well-being.
Here are 10 ways to relieve headaches and migraines so you can get back to feeling your best.
1. Stay Hydrated
About 80% of your brain is made up of water, which gives it the energy to function. Dehydration can decrease brain volume as cells lose water and shrink, triggering headaches that worsen as you lose more water.
Proper hydration also helps remove toxins from the body. When you’re dehydrated, these toxins accumulate in the body, resulting in inflammation. You develop an inflammatory headache, which is characterized by a dull ache all over the head among other symptoms.
Drink plenty of water throughout the day. While water is the best choice, herbal teas, fruit and vegetable drinks can contribute to your fluid intake. Try adding a slice of cucumber if you find plain water too bland.
2. Get Enough Sleep
Is it possible to get a headache from lack of sleep? Yes, it is. Turns out, sleep deprivation puts you at high risk of getting a migraine attack.
A lack of sleep affects your neurotransmitters, chemicals in the brain that influence pain perception. When you’re sleep-deprived, your pain threshold lowers, increasing the severity of headaches.
Having a regular sleep schedule, creating a conducive sleep environment and following a proper pre-bedtime routine enhances the quality and quantity of shut-eye you get. It allows you to wake up refreshed and pain-free.
3. Apply a Hot or Cold Compress
Applying a cold compress on your head or neck causes your blood vessels to constrict, which decreases blood flow and subsequently alleviates pain and inflammation. Using a hot compress increases blood flow to the area, which promotes muscle relaxation.
Should you use hot or cold therapy for head pain? Studies show that both heat and cold help relieve headaches caused by specific treatments. Alternate between the two or choose depending on the trigger — ice for a migraine that arises from sun exposure and heat for a tension headache.
For a cold compress, wrap frozen vegetables or ice in a towel and place it on your forehead or nape. On the other hand, a heating pad or warm towel works for a warm compress, as does taking a warm bath or shower.
4. Consider Professional Treatments
Sometimes, professional treatments are necessary. If none of the above methods work or your headache worsens, consider seeing a doctor. They might recommend prescription medications or other emerging treatments for chronic migraines, such as botox. Consult a doctor about treatments if your headaches are common and persistent.
5. Use Essential Oils
Essential oils have been used for centuries and continue to find their place in modern medicine thanks to their holistic approach — particularly their ability to alleviate pain and induce relaxation.
Some essential oils you can use to relieve head pain include:
- Lavender
- Eucalyptus
- Rosemary
- Peppermint
- Chamomile
However, it’s best to seek the advice of a certified aromatherapist or other health care professional before using essential oils for headaches. They will guide you on the most appropriate type for your needs, how to use it and the right dosage.
6. Go for a Massage
Massages work wonders for tension headaches. Getting a massage to relieve a headache loosens tightened muscles in the shoulders, neck and head, effectively reducing tension and easing pain. Massage therapy also promotes blood circulation and enhances relaxation by offering stress relief.
If you continue experiencing a headache after a massage, consider hydrating more during your next session. Changing the oil may also help, as you may be sensitive to some scents.
7. Try Acupressure
Recent studies have found a link between acupuncture and pain relief, particularly in chronic cases. This traditional Chinese practice involves manipulating pressure points on the body using thin needles. Its ability to stimulate endorphin release and modulate pain pathways makes it an effective treatment for minimizing the frequency and intensity of migraines.
8. Adjust Your Diet
Do you know that some foods make you likely to get headaches after consumption? Migraine patients should avoid processed meats, artificial sweeteners and aged cheese.
These types of foods and drinks that alleviate headaches and migraines include:
- Magnesium-rich foods like spinach, nuts, seeds and whole grains.
- Omega-3 fatty acids from fish — salmon and tuna are the best sources.
- Keto-friendly foods, such as seafood.
9. Limit Alcohol
Have you ever wondered why a hangover feels like incessant throbbing in your head? That’s because alcohol has diuretic effects that increase the production of urine in the body, causing you to dehydrate quicker. Ethanol in alcohol also elevates the flow of blood to the brain, affects blood sugar levels and aggravates inflammation, triggering migraines and headaches.
10. Keep Stress Levels Low
Sudden or chronic stress is a trigger for tension-type headaches, which, if left unchecked, may lead to migraines. This means that you’re more likely to experience this symptom when stressed.
When stress levels are high, the body releases hormones like cortisol and adrenaline, which put it in flight-or-fight mode. These stress hormones cause your blood vessels to constrict and muscles to tighten, both of which instigate migraines and headaches.
There are many ways of managing stress to relieve headaches and migraines. The most popular include:
- Practicing relaxation techniques like meditation.
- Engaging in activities you love.
- Staying physically active.
If you need someone to help manage your stress levels, visit a certified therapist. They will provide practical ways to deal with stress-induced headaches and migraines.
Take Control of Your Headaches and Migraines Today
Headaches and migraines can be debilitating. Fortunately, these ten methods can help you find relief. The key is to find what works for you.
Remember, it’s best to consult a qualified doctor if your headaches persist. Seek the advice of a credible health care provider if you’re considering professional treatments like Botox for headache relief.
