We’ve all had them. We’ve all suffered because of them. And we’ve all been left reaching for painkillers because there seemed to be no other option. Yes, we’re talking about the dreaded headache, something that affects people across the country. Let’s see some natural remedies for headaches.
One in seven Americans aged 18 or older reported having a migraine or severe headache within three months of collecting data. This was according to a study that examined the prevalence and burden of migraines and severe headaches in the United States. And the economic burden of migraine headaches alone is estimated to be over $13 billion per year.
Major or minor, there’s no disputing that headaches of any sort are a distraction at best and debilitating at worst. Not everyone wants to always be reaching for painkillers like Tylenol or Advil and we don’t blame you. That’s why we’re going to look at natural remedies for headaches that include everything from natural supplements like CBD products and magnesium to treatments like cold compresses and acupuncture.
- Get the Right Amount of Sleep
The association between sleep disorders and headaches has been studied for over a century. In fact, those who regularly get less than six hours of sleep were found by researchers to be far more likely to suffer severe headaches.
But oversleeping can also cause headaches, so you want to make sure you’re not overdoing it.
- Exercise Regularly
Getting your recommended daily dose of 30 minutes of moderate physical activity will do you wonders. And part of that may help with reducing the severity or number of headaches you deal with.
One study found that exercise performed three times a week for 40 minutes had similar or better effects than relaxation programs. However, another more extensive investigation that included upwards of 92,000 people concluded that the less active participants were, the more likely they would be to suffer from regular headaches.
- Take Coenzyme Q10
Coenzyme Q10 (CoQ10) is a naturally occurring nutrient that our bodies produce, but that is also found in many foods that we eat. It functions as an antioxidant and plays a role in metabolism.
In a migraine study, CoQ10 reduced the length, severity and frequency of headaches compared to a control group.
- Take a B-Complex Vitamin
B vitamins are essential for your health and well-being. They’re critical for maintaining proper energy levels, tip-top brain function and well-functioning cell metabolism. A B-Complex vitamin supplement will provide you with sufficient amounts of all eight B vitamins that you need.
According to research, several of those eight B vitamins may play a role in helping to ward off headaches. That’s why taking one vitamin supplement that contains all of them is an effective way to ensure your levels for each are good.
- Add CBD to Your Daily Routine
Cannabidiol, also called CBD, is available in everything from CBD gummies to other delivery methods such as CBD tinctures. This makes it easy to add to your daily routine.
CBD is a cannabinoid being studied for its potential role in migraine relief alongside its more famous sister cannabinoid, THC. It’s believed that CBD may prove to be a needed supplement in those suffering from an endocannabinoid deficiency that results in migraine headaches. It does not contain any psychoactive substances and CBD will not show up on a drug test.
- Take a Magnesium Supplement
Researchers have been exploring the connection between magnesium deficiency and mild to moderate tension-type headaches for years. Daily supplementation in those suffering from these sorts of headaches reduced both severity and frequency.
Another way to add more magnesium to your life is to adjust your diet. Some magnesium-rich foods that you can add include avocado, nuts, bananas and leafy greens.
- Stay Away From Foods with Nitrates
Nitrates are food preservatives commonly found in things like ham, bacon, hot dogs and deli meats. Your body will break them down into nitrites, which still aren’t good. That’s because, in a study that examined the gut health of Americans, higher levels of nitrates and nitrites were correlated with migraine headaches.
If you’re craving meat, do yourself a favor and stay away from processed options.
- Don’t Eat High Histamine Foods
Histamine may sound familiar because you associate it with antihistamine allergy medication. However, it might surprise you to learn that it’s a naturally occurring substance present in our bodies and responsible for several vital functions and also acts as a neurotransmitter.
However, some of us are born with or develop histamine intolerances to varying degrees, and headaches are a sign this is being triggered. In addition, some foods are high in histamines, such as eggplant, aged cheese and dried fruits. Others may trigger histamine releases, like chocolate, alcohol and beans.
- Try an Elimination Diet
An elimination diet, also known as an exclusion diet, is a temporary change in what you eat to help diagnose food intolerances and sensitivities. Many common culprits, such as lactose intolerance, celiac disease, and sucrose intolerance, all list headaches among their list of symptoms, as do various others.
An elimination diet will generally remove most commonly identified food allergens like dairy, gluten, processed sugar, nitrates, alcohol and more. Then, after a period of anywhere from two weeks to one month, foods are slowly introduced gradually, one-by-one. If your headaches return after adding a particular group, you’ll know that’s the cause.
This can be a trying and difficult process, but it is worth finding out what ails you.
- Avoid Strong Fragrances and Smells
Strong fragrances and smells such as perfumes, cleaning products and even cigarette smoke have been identified as triggers for headaches.
If you’re a smoker, this is your time to stop. And if anyone else in the family is, make sure they’re smoking outside and away from you.
It also may be time to stop using that pungent cologne or perfume, drop the overly scented fabric softener, and switch to some fragrance-free body wash.
By removing these strong odors from your life, you’ll be giving yourself some much-needed cranial relief.