Since not all headaches and migraines are created equal, it can be challenging to diagnose and determine the cause of these conditions. Cluster headaches, migraines, tension headaches, sinus headaches, and more are all possible. In order to determine the type of headache you have and the best course of treatment, I strongly advise researching the condition and consulting with a neurologist. Dr. Neal Barnard's book Foods that Fight Pain is an excellent resource from which most of this post was derived.
I’ve suffered from most types of headaches from a very young age.
I’ve gotten better at identifying triggers, but unfortunately I still
get them often. I get auras before my migraines, throbbing sinus
headaches, tension headaches, and basically every kind. So, I wanted to
share some of the research I’ve done in the hopes that these methods
will help someone eliminate a few headaches!
Triggers, or things that set a migraine or headache in motion, can include:
- Perfumes
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Dental problems
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Previous injuries
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Cigarette smoke
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Changes in weather
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Sunlight
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Florescent lights
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Eye strain (computer screens, uncorrected vision, etc.)
-
Dehydration
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Stress
-
Too little or too much sleep
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Too much caffeine (caffeine withdrawal is more of a dull pain)
-
Hormone changes (menstrual cycle)
-
Intense exercise
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Environmental chemicals
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Cleaning or painting solvents
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Formaldahyde
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Ammonia
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Pesticides
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Diesel fuel
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Foods + food allergies
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Food additives like MSG, food colorings,
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Artificial sweeteners (especially Aspartame)
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Nitrites (used to cure meats)
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Sulfites (preservative)
Tyramine (chemical found in cheese, wine, chocolate, coffee, beer, yeast, licorice, and more)
Some are accompanied with an aura that looks like blind spots in
vision and flashing, sparkling lights. Migraines are often hereditary,
as well. Unfortunately, both have been my case. I get an aura that
starts as a small black spot of missing vision and spreads into lines of
sparkling lights. After about 20 minutes the migraine will start to set
in. My latest neurologist believes some of my migraines are really
tension headaches. Either way, they’re not fun! I get anywhere from 1-10
per month and am usually out of commission for a few hours to a few
days.
Food allergies or sensitivities play a big part in migraines and
headaches. By eliminating these triggers, many people find relief. You
can try a simple elimination diet, or keep a food diary to help
determine if a food allergy is your issue. This is something I’m still
trying to figure out for myself. I haven’t discovered anything yet, but
it’s not always easy.
Common migraine or headache food triggers:
- Dairy products
- Chocolate
- Eggs
- Citrus fruits
- Meat
- Wheat (bread, pasta, etc.)
- Nuts and peanuts
- Tomatoes
- Onions
- Corn
- Apples
- Bananas
- Cheese (especially aged cheeses)
- Wine (especially red wine)
Food allergies or sensitivities play a big part in migraines and
headaches. By eliminating these triggers, many people find relief. You
can try a simple elimination diet, or keep a food diary to help
determine if a food allergy is your issue. This is something I’m still
trying to figure out for myself. I haven’t discovered anything yet, but
it’s not always easy.
18 Natural Headache Remedies:
1. Coffee
Contains analgesic properties1. The caffeine also expands blood vessels,
so medicine will be absorbed more quickly. This is why many medications
contain caffeine, such as Tylenol and Excedrin Migraine. “Researchers
at the National Headache Foundation say washing it down with a strong
12- ounce cup of coffee will boost the effectiveness of your medication
by 40 percent or more. Experts say caffeine stimulates the stomach
lining to absorb painkillers more quickly and more effectively.”
Usage: 1-2 cups at migraine onset. Avoid if it’s triggered migraines in the past.
2. Feverfew
Ancient Greeks used this wild flower herb to reduce fevers. Modern
studies show that it reduced migraine pain in 2/3 of the trial patients,
which is equivalent to most medicines on the market. 1 It seems to be
most effective for people who find relief with a hot compress when
experiencing a migraine. “100-150 mg daily of a product standardized to
contain at least 0.2 percent parthenolides. This herb helps prevent the
release of substances that dilate blood vessels in the head. You can
stay on it indefinitely.”
Usage: 50-114 mg per day
3. Ginger
This root has the ability to block histamines and reduce inflammation.
It has been used for centuries to treat neurological conditions. It is
also rare to have an allergy or sensitivity to ginger.
Usage: 1/2-1 tsp of powdered ginger per day
4. Magnesium
Studies have shown up to 80% of trial participants benefiting from 200mg
of magnesium per day. If you suffer from pre-menstral headaches,
magnesium may help significantly.
Usage: 200 mg per day in supplemental form. Look for magnesium citrate or ___, as they are more easily absorbed.
Foods rich in magnesium: whole grains, leafy green vegetables such as spinach, chard, broccoli, figs and some nuts.
5. Calcium + Vitamin D
These are best consumed in their natural states, such as food and
sunlight. Calcium rich foods include many dark leafy greens and legumes.
When it comes to calcium, the biggest problem in the US has more to do
with losing the calcium we do take in. Eating animal products (yes,
especially dairy!), eating excessive salt and sugar and smoking all
leach calcium from our bones. Your ability to absorb and use this
calcium is dependent upon your Vitamin D levels, which many people,
especially in climates above Atlanta, are low in.
Usage for supplements: 1000-2000mg per day of calcium in a highly
absorb-able form, such as calcium citrate, and 200 IU of vitamin D.
6. Relaxing Techniques (for tension headaches)
Try lying down in a dark room and breathing deeply. Focus on relaxing
all of your muscles, but especially those in your neck, face and head.
If you get frequent tension headaches, you’ll need to incorporate more
stress management. Frequent exercise, adequate sleep and proper
nutrition are very important. 1 You may also want to try epsom salt
baths, long walks in nature, meditation, positive thinking and listening
to relaxing music.
7. Cherries
“Research reveals that anthocyanins, the compounds that give cherries
their brilliant red color, are anti-inflammatories 10 times stronger
than ibuprofen and aspirin.”
8. Peppermint essential oil
Dab a small amount of peppermint essential oil on your temples or under your nose.
9. Massage
Massages increase blood circulation and relaxation. It can be especially helpful if you suffer from tension headaches.
10. Acupuncture
Like massage, acupuncture increases blood circulation and promotes relaxation. They can both be highly focused to trouble areas on the body.
11. Butterbur
This herb has been taken for centuries and is thought to have
antispasmodic and anti-inflammatory effects. 2 “If you decide to try it,
avoid the crude herb, which contains toxic pyrrolizidine alkaloids
(PAs). Instead, choose PA-free butterbur extracts standardized to
contain a minimum of 7.5 mg of petasin and isopetasin. The adult dosage
ranges from 50-100 mg twice daily with meals. Side effects are rare.”
I did some research on this and was scared off by what I found. There’s a
lot of information about carcinogens (petasin) in the supplements
because they aren’t regulated. Research and use with caution. Consult
your doctor or neurologist, as well.
12. Turmeric
This root is highly anti-inflammatory and great at fighting chronic
pain. “Studies show turmeric, a popular East Indian spice, is actually
three times more effective at easing pain than aspirin, ibuprofen or
naproxen, plus it can help relieve chronic pain for 50 percent of people
struggling with arthritis and even fibromyalgia, according to Cornell
researchers”
13. Cold or Hot Compress
Heat can help to loosen the muscles if you’re experiencing a tension headache. Ice can help to numb the pain.
Does anyone remember those Migraine Ice strips? What ever happened to those?
14. Exercise
This may not help during a headache or migraine, but increasing exercise
will help the frequency. Be careful with intense exercise, as that can
also trigger a migraine. Exercise increases blood flow, regulates
hormones and promotes stress relief.
15. Aromatherapy
“Boil a handful of rosemary in a liter of water and place it in a bowl
after it boils. Place a towel over your head and inhale the steam for as
long as you can. Keep repeating this until the headache goes away.
Peppermint, lavender, eucalyptus, sandalwood, and basil work well
also.”
16. Vitamin B2 (Raboflavin)
“Taking high-dose riboflavin (400 mg/day) seems to significantly reduce
the number of migraine headache attacks. However, taking riboflavin does
not appear to reduce the amount of pain or the amount of time a
migraine headache lasts.”5
Usage: 200 mg per day supplement
17. Fish Oil / Omega 3 Fatty Acids
“Omega 3 Fatty Acids are natural anti-inflammatories and may help to
reduce the frequency, duration, and severity of migraine headaches.”6
Usage: 1000 mg supplement if you don’t eat fish often.
18. Coenzyme Q10 (CoQ10)
“A handful of studies have shown that CoQ10 reduces the frequency and severity of migraines”
Usage: 100-200 mg per day supplement
