Headaches are a common condition that many people deal with on a daily basis. Ranging from uncomfortable to downright unbearable, they can disrupt your day-to-day life.
Several types of headaches exist, with tension headaches being the most common. Cluster headaches are painful and happen in groups or “clusters,” while migraines are a moderate-to-severe type of headache.
Although many medications are targeted at relieving headache symptoms, a number of effective, natural treatments also exist.
What is Tension Headache ?
People describe tension headaches as an aching pain that affects both sides of the head. They can last 30 minutes or linger for a few days. Typically, pain is the main symptom. Common migraine symptoms such as nausea, vomiting or light sensitivity aren’t usually factors for a tension headache. (Yay?)
The biggest trigger for tension headaches, and probably the reason they are so common, is stress. In most cases, lifestyle tweaks that reduce stress are enough to keep tension headaches at bay.
How can I get relief from tension headaches?
A: A tried-and-true home remedy for both chronic and episodic tension headaches is using a hot or cold compress to alleviate the discomfort. Place it on the forehead or over the neck and shoulders.
People can easily manage episodic headaches with over-the-counter (OTC) pain relievers like a nonsteroidal anti-inflammatory drug (NSAID) and acetaminophen. We recommend people limit the use of OTC pain relievers to two times per week at most. Using them too often could result in medication-overuse headaches, plus too much could damage the kidneys or liver.
But we will introduce you how to get rid of tension headaches without drugs
- Drink water: Dehydration can increase headache severity, so drink eight glasses of water each day.
- Exercise: Physical activity produces brain chemicals (endorphins) that are natural painkillers. Exercise also leads to improved sleep.
- Gentle stretches: Yoga and tai chi both blend relaxation, breathing and stretching to reduce stress levels.
- Good sleep hygiene: Improve your sleep by minimizing daytime naps, avoiding caffeine or alcohol close to bedtime, getting exercise and avoiding electronic devices before bed.
- Massage: Whether you prefer a light touch or deep-tissue work, massage helps relieve built-up muscle tension in the shoulders, neck and scalp.
- Mindfulness: Using your breath as a guide to keep your thoughts in the present can help reduce overall stress and pain.
None of us would like to buy costly medicines each time we experience a headache. Painkillers too do not work well every time and sometimes we aren’t aware of which one to buy. So are there any permanent solutions that can help us get help us get relied in long run from tension headaches? There are some natural yet effective methods that can help eliminate tension headaches.
Improving blood circulation in neck and head
The pain that you often experience due to tension headaches or any other type of headaches occurs due to poor blood circulation in shoulders and neck. Poor blood circulation can occur as a result of incorrect posture and it can also let headache come repeatedly. Stress or tension can also add to muscle tightening in neck and further results in headaches that continues for hours together.
Solution for stress and tension
Hypnosis can be an alternative way to reduce the stress that exists in your mind. You don’t actually need to look out for a hypnotherapist as there are many self hypnosis solutions found for treating different problems, including stress. You just need to download an mP3 file and play it again for yourself in order to start the entire process. Hypnosis has helped many people to live stress free life and also helped a lot many people who suffer from pains caused due to tension headaches and they feel more relaxed.
Low carbs and fats
If your diet is not up to the mark, then this is the right time to change your diet. Reduce the intake of bread and pasta which are among white carbs. Say no to junk food and especially soda drinks. Drink a plenty of water and cut on caffeine. Eating a lot of fresh fruits and substituting carbs with fresh vegetables can aid improved blood circulation and reduce your blood pressure. A healthy diet can help you face the challenges in day to day life and lead a headache free and stress free life.
Take Vitamins
You experience headaches even when you body doesn’t get essential nutrients like potassium, magnesium and vitamin B. Such deficiencies prevent you from getting sound sleep, which results in tiredness and you get stressed out. Taking herbal medicines rather than taking painkillers would certainly help.
Muscular tension
Head pains also occur due to muscular tightness, which might not be known to you. Tight muscles disturb the flow of blood to the head, resulting in discomfort and pain. The muscular tension that occurs in neck, shoulders and head can be easily relieved with the help of massage machine. There are some machines that help in automatic massage and migraine sufferers like it very much as they get relief in migraine pain due to these machines. You can also read the reviews about automatic massaging machines online to know the details.
There are some herbal teas and herbal medicines available to eradicate tension headache easily. Just be careful about your posture, diet and live a healthy and stress free lifestyle.
Take Coenzyme Q10 (CoQ10)
Levels of CoQ10 in your body decrease as you age. CoQ10 levels have also been found to be lower in people with certain conditions, such as heart disease. CoQ10 is found in meat, fish and whole grains. The amount of CoQ10 found in these dietary sources, however, isn’t enough to significantly increase CoQ10 levels in your body.
Coenzyme Q10 (CoQ10) is a substance that is naturally present in the human body, with the highest levels in the heart, liver, kidneys, and pancreas. It is sold in the United States as a dietary supplement. Because CoQ10 has important functions in the body and because people with some diseases have reduced levels of this substance, researchers have been interested in finding out whether CoQ10 supplements might have health benefits.
CoQ10 has been used to treat many different conditions. There’s evidence that CoQ10 supplements can lower blood pressure slightly. CoQ10 is also used to treat heart failure and other heart conditions, possibly helping to improve some symptoms and lessen future cardiac risks when combined with regular medications, but the evidence is conflicting.
Though still controversial, some preliminary evidence suggests that CoQ10 may help to prevent or treat the adverse effects, such as muscle pains and liver problems, of taking statin-type cholesterol drugs.
Preliminary studies have shown that CoQ10 may slow, but not stop, the progression of Alzheimer’s disease. Additional research is needed to confirm this effect.
CoQ10 has also been studied as a preventive treatment for migraine headaches, though it may take several months to work. It was also been studied for low sperm count, cancer, HIV, muscular dystrophy, Parkinson’s disease, gum disease, and many other conditions. However, the research has not found any conclusive benefits. Although CoQ10 is sometimes sold as an energy supplement, there is no evidence that it will boost energy in a typical person
What is the best foods for tension headahces ?
Ginger, The All-Rounder
Touted as an elixir for headaches, ginger is a home remedy for instant relief. It helps reduce inflammation of the blood vessels in the head, hence easing the pain. And since it stimulates digestion, it also helps quell the nausea which occurs during migraines.
Wondering how to use this miracle ingredient as a home remedy for headache? Steep ginger root for tea, or mix equal parts of ginger juice and lemon juice and drink up. You can consume this once or twice a day. You can also apply a paste of ginger powder and 2 tablespoons water on your forehead for a few minutes to provide quicker relief.
2. Apple A Day Keeps The Doctor Away
Both apples and apple cider vinegar can be used to fight off a headache. They help restore the acid-alkaline balance in the body. “Mix half cup of apple cider vinegar with half cup of water and boil the mixture in a covered saucepan. Remove from heat, hold a towel over your head and slowly inhale the steam. This will provide instant relief from sinus headaches”, says Dr. Supriya Bali, Max Hospitals.
If you wake up with a headache, just eat a piece of apple sprinkled with salt, and drink some warm water after. Or add 2 teaspoons of apple cider vinegar to a glass of water, with honey and a splash of lemon juice. Drink it 2 or 3 times a day.
3. Basil Is The Best
A strong-scented herb which is used for natural headache treatment, it has many analgesic benefits. The oil works as a muscle relaxant and helps get rid of headaches caused by tension and tight muscles. You can put 3 or 4 fresh basil leaves in a cup of boiling water and let it simmer. Add a little honey and sip the tea slowly. You can also chew some fresh basil leaves, or inhale the steam after boiling basil in a pot of water.
4. Heat Up or Cool Down?
Applying an ice pack to the back of your neck can give relief from a migraine, since the cold from the ice helps reduce inflammation that contributes to headaches. Plus, it has a numbing effect on the pain. And believe it or not, just soaking your feet in hot water also helps get rid of a headache. For a severe headache, add a bit of hot mustard powder to the water. “You can also place a washcloth dipped in ice-cold or hot water over your head for 5 minutes. Repeat the process several times”, recommends Dr. Ahuja.
5. Basic Stretches
A few simple exercises to stretch your head and neck can help reduce the intensity of the headache. Move your chin upwards and downwards, left and right, and bend your neck sideways towards each shoulder. You can also try to slowly rotate the neck in clockwise and anticlockwise directions to help the shoulder and neck muscles relax. So when a headache looms, you know what to do.
6. Massage
It feels good. But does it help your headaches?
“There are short-term benefits to massage: Your levels of anxiety and the stress hormone cortisol decrease. It has a calming effect,” Chaudhry says.
In one study, researchers found that people got fewer headaches when they got neck and shoulder massages. But when headaches did strike, they were as intense as before.
So go ahead and book an occasional massage. Still, keep up with your other treatments, Chaudhry says.
7. Acupuncture
If you want to try it, give it several sessions, each of which takes about an hour. Your insurance may not cover it, so check on the prices first.