Painkillers Be Gone! Here Are 13 Super-Effective Natural Remedies For Headaches You Can Whip Up at Home!

Everyone has experienced a headache at some point in their life, whether caused by stress, the weather or an incorrect eye prescription.

Although headaches are one of the most common ailments people experience, they are not trivial and can range from very mild to severely painful. In some cases, they can significantly impact a person's daily life. During a headache, a person may feel as if a giant rubber band is squeezing their scalp, causing head, neck, and shoulder pain. 

More than fifty types of headaches may appear as a throbbing sensation, dull and constant pressure, or a sharp pain. Headaches can appear in specific parts of the face and head or encompass a larger area, and their severity and frequency vary greatly. Headaches that arise from psychological tension and stress are the most common, and more than 70% of people have experienced them.

Other common headaches include migraines, cluster headaches, medication overuse headaches, and sinus headaches. Popping a pill may seem easier when you're in pain, but it can cause even more headaches and other side effects if you take painkillers every day.

In this blog, we will uncover some simple and effective home remedies for headaches without using medication.

Table Of Contents

1. How Can I Reduce My Headache Naturally? 13 Techniques To Try
2. What Is The Best Herbs For Headaches? 6 Amazing Home Remedies
3. Expert’s Advice
4. The Final Say 
5. FAQs
6. References 

How Can I Reduce My Headache Naturally? 13 Techniques To Try

The good news is that headaches can be relieved naturally without the need for medication. In order to get rid of headaches naturally, you must try the following things:

1. Drink Plenty Of Water, It’s GOAT!

Stay hydrated to keep those pesky pains at bay.

Hydration is essential for our bodies to maintain normal bodily functions, including brain activities. When dehydrated or at a fluid loss, the brain can temporarily shrink. This mechanism triggers the surrounding nerves to trigger a dehydration headache. Drinking enough water will ensure that your body has enough fluids to carry out its basic functions, reducing the likelihood of such headaches.

• Women should drink at least 2 litres of water daily, and men should drink 2.5 litres.
• Increase the water intake during physical activity or in hot environments to battle the loss of fluids.
• Always carry a reusable water bottle for convenience and easy water intake tracking.
• Want to make your hydration even more effective? Give turmeric water a try!
   

2. Stop Doomscrolling And Get Enough Sleep

Use your scrolling time to get in extra hours of sleep.

Chronic lack of sleep or erratically irregular sleeping patterns stimulates certain chemicals in the body, which can increase pain sensitivity and subsequently trigger headaches. Your body can only carry out the necessary regenerative processes during proper sleep, and when regular and sufficient sleep is absent, the risk of headaches increases.

• Get 7-8 hours of sleep every night.
• Create and maintain a regular sleep pattern.
• Create a relaxing bedtime routine.

Also Read: How To Improve Sleep Naturally? Here Are 9 Effective Ways And the 10-3-2-1-0 Rule for Sweet Dreams! 

3. Practice Relaxation Techniques—It Low Key Slaps

It’s not uncool, trust me.

Stress is the most common headache trigger because it activates the body's fight-or-flight response, causing changes in blood flow and muscle tension that can lead to headaches. To avoid stress headaches, you should try relaxation techniques such as breathing exercises, aromatherapy, and meditation. These techniques will help reduce the body's stress response, thereby preventing the physiological changes that trigger a headache. These relaxation techniques in the middle of a headache can help you reduce it.

• Schedule time to relax every day.
• Join a class or group for support and motivation.
• Engage in relaxation techniques such as:
• Yoga
• Meditation
• Deep breathing exercises
• Aromatherapy
• Music therapy
• Art therapy
• Self-hypnosis
• Tai chi
• Visualisation

Also Read: 15 Best Ways To Reduce Stress And Anxiety Quickly At Home

4. Vibe With Daily Exercise 

Besides, the gym is trendy now!

Regular physical exercise helps produce endorphins, natural pain relievers. It also helps relax muscles and improve circulation, both of which can relieve tension and reduce the frequency and severity of headaches.

• Aim for at least 30 minutes of low to moderate exercise a day
• Choose activities you enjoy to stay motivated
• Change up your routine for variety and full-body benefits

Tired of trying out tons of techniques that don’t match your zen? Give ToneOp Fit’s Home Workout Plan a try. Sometimes, don’t we just love working out in the comfort of our homes? After all, it's absolutely okay not to be gym misfits from time to time! 
 

5. Stop Being a Shrimp! Maintain Proper Posture

Stand tall, like the queen (or king) you are.

Tension headaches are often associated with neck and shoulder muscle tension. This strain can also be a result of poor posture, which puts more stress on these muscles. Maintaining proper posture ensures proper alignment and balance of your body, reducing unnecessary stress on these muscles.

• Sit and stand with your shoulders back and your head straight
• Adjust your computer and phone screen to eye level
• Take breaks throughout the day to stretch and change positions
   

6. Regular Massages To Keep That Main Character Energy

I mean, those trending ASMR videos are actually super-calming!

It has been scientifically proven that massage reduces cortisol levels (a stress hormone), and increases serotonin levels (a neurotransmitter that influences mood, memory and learning). Massages can reduce the frequency of tension headaches by promoting relaxation and releasing muscle tension, thereby relieving a person of headaches.

• Get regular massages once every one or two weeks.
• Add aromatic massage oil or lotion for further relaxation.
• Focus on: temples, forehead, scalp, behind the ear, neck, face, shoulders, and any other sensitive area.
   

7. Don’t Sleep On A Healthy Diet

And it doesn’t even have to be all boiled.

Certain foods and ingredients can trigger migraines or tension headaches in people prone to these types of headaches. Maintain a balanced diet with fruits, vegetables, and whole grains to ensure that you get the needed nutrients for overall health and well-being, reducing the likelihood of headache triggers.

• Eat fruits, vegetables and whole grains.
• Avoid sugary, caffeinated and processed foods.
• Be mindful of what you eat and how your body reacts to it; track your food triggers and adjust your diet accordingly.

Try ToneOp’s 30 Days Health & Fitness Combo for perfect added nutrition! 
 

8. Stop Simping On Caffeine—It’s Not As Good As You Think

I know you love it, but please don’t love it too much.

For us caffeine aficionados, a cup of coffee gives all the life energy we need to function, but on a serious note, excessive caffeine intake can lead to sudden withdrawal headaches. This happens because caffeine has a constricting effect on the blood vessels in the brain. After stopping caffeine, these blood vessels can dilate and cause a headache.

• Limit coffee, tea and soda consumption.
• Reduce intake gradually to avoid withdrawal headaches.
• Explore caffeine-free alternatives such as herbal teas, smoothies, decaffeinated drinks, lemonade, etc.
   

9. Stay Safe & Avoid Triggers 

Because it won’t avoid you!

Different individuals have different headache triggers. These can be certain foods, environmental factors, dehydration, etc. Identify and avoid these triggers to prevent the activation of your headaches.

• Use a daily journal to track your habits and patterns of headaches and identify the triggers.
• Common triggers to look out for: stress, certain foods, medications, dehydration, excessive sleep, lack of sleep, environmental factors, caffeine withdrawl, poor posture, teeth grinding, bright lights, strong odours, eye problems, and dental problems.
   

10. Be A Little Extra With Acupuncture

Sounds fancy, huh? 

Several studies show that acupuncture can give relief to people who experience chronic headache, and reduce the frequency of headaches. Acupuncture is a tradition chinese method in which needles are placed at pressure points to release endorphins and other hormones. It can help by disrupting pain signals along nerve pathways and in the brain, reducing the perception of pain. Acupuncture can also improve blood flow and reduce muscle tension, further contributing to headache relief.

• Acupuncture is an effective, non-invasive headache treatment.
• There's a low risk of side effects compared to conventional pharmaceutical drugs.
• Acupuncture may be combined with other therapies for optimal results.
   

11. Say Buh-Bye To Headaches With A Cold Compress

It’s not even that hard! But the results are nice.

A cold compress can be a simple headache solution that many people have on hand. Applying an ice pack to your forehead or neck constricts blood vessels and reduce pain signals to the brain. It can temporarily relieve a headache.

• Apply a cold compress to your forehead or neck for 15–20 minutes, and repeat several times a day, depending on your pain.
• Use an ice pack, a bag of frozen vegetables, or a cold, damp towel.
   

12. If Not, Then Perhaps A Warm Compress

Different kinds of headaches, different kinds of compress. 

Headaches caused by tight muscles can be eased by a warm compress. A warm compress can simply be a heated towel. People can also get the same effect from a lukewarm shower or bath.

13. It’s Time To Dim The Lights

But don’t start living in a cave!

Bright or flickering light, even from your computer screen, can contribute to migraine headaches. If you feel the onset of a headache or are triggered by bright lights, you should work on lowering your exposure to bright lights for an extended period.

• Cover the windows during the day with blackout curtains or regular curtains to lower the light. 
• Wear sunglasses outdoors. 
• Add anti-glare screens to your computer and phones, or use night light mode with lowered brightness.
• Use fluorescent lamps for daylight in your fixtures.

Also Read: Unlock Better Health With Nutraceutical Products | ToneOpCare 

What Are The Best Herbs For Headaches? 6 Amazing Components 

Now that the general remedies are out of the way let’s look at some herbals:

1. Magnesium

Taking magnesium can be good for migraine relief because it helps relax blood vessels in the brain, regulates your nerve receptors, including serotonin, and can increase magnesium levels, which are usually low when you're experiencing a migraine attack. The daily recommended dosage for most adults is approximately 300-400 milligrams.

Also Read: Top 9 Benefits Of Magnesium Supplements For Heart, Brain, Bones And More With Per Day Intake Guideline!

2. Riboflavin

Riboflavin is involved in cellular mitochondria, which are involved in energy production. Inflammation is involved in headaches. So, if there are things that are pro-inflammatory, like poor energy production, they can lead to inflammation. That's why riboflavin can help. This nutrient can be found in many foods, including dairy products, almonds, and fortified cereals. 

3. Coenzyme Q10 (CoQ10)

Coenzyme Q10, more commonly known as CoQ10, is an antioxidant that's also useful for energy production and mitochondrial function. It works similarly to riboflavin and is also used for cholesterol and heart problems. Research shows that taking CoQ10 supplements has helped reduce the frequency, duration, and severity of migraine headaches in several people. CoQ10 supplements can be taken 100-300 milligrams daily for migraine relief.

For supplementation of riboflavin and CoQ10, consider ToneOp Care’s Vitamin 360 tablets. 

4. Butterbur

Certain herbs, such as butterbur, are also backed by science for their benefits in migraine relief. There are certain chemicals in butterbur that can relieve spasms and reduce swelling. People typically take about 75 milligrams a day for migraine relief.

5. Peppermint

Though not used in herb form, peppermint oil can relieve tension headaches and migraine attacks. It contains menthol that has a cooling effect, relaxes the muscles, and improves blood flow to the area where it's been applied.

6. Brahmi

Brahmi is known as an excellent herb for stimulating brain cells and nerves. It boosts immunity and helps control nervous and intestinal disorders that cause headaches. 

Brahmi should be used with caution. Excessive dosage of Brahmi may increase headache and may also cause itching. Dosage will depend on specific products. 

Also Read: Learn About The Benefits of Neem and Turmeric for Better Health and Radiant Skin! 

Expert’s Advice

Headaches can be difficult to manage, but once you identify the type of headache and its triggers, you can find relief with the right combination of home remedies, lifestyle changes, and medication. Choosing an alternative approach to headache treatment at home will reduce the frequency and severity of your attacks. Always listen to your body first, prioritise self-care, and seek medical attention if needed.

Health Expert 
Lavina Chauhan

The Final Say

Headaches can be caused by a number of reasons, including stress, tension, poor posture, and certain medical conditions. By following certain techniques like meditations, cold or hot compress, getting enough sleep and proper nutrition and more, you will be able to reduce or eliminate headaches naturally, without the need for medical intervention. The strategies mentioned not only help reduce the frequency and severity of headaches but also contribute to overall well-being, which is important for long-term benefit.

FAQs

1. What is the fastest way to cure a headache?

To cure a headache quickly, try drinking lots of water and resting in a dark, quiet room. Depending on the type of headache, apply a cold or warm compress to the forehead or neck to bring quick relief.

2. What drink helps with headaches?

For headache relief at home, try drinking water to stay hydrated or herbal teas like peppermint or ginger tea, which are well-known headache home remedies. These drinks can provide instant home remedies for headache relief.

3. What foods help relieve headaches?

Foods that can help relieve headaches include magnesium-rich foods like spinach and almonds, which can help relax blood vessels. Foods that are high in omega-3 fatty acids, such as salmon and flaxseed, have anti-inflammatory properties. Additionally, ginger can reduce the severity of migraines with its anti-inflammatory and pain-relieving effects.

References 

• https://www.webmd.com/migraines-headaches/5-ways-to-get-rid-of-headache
• https://www.medicalnewstoday.com/articles/323992#vitamin-e
• https://www.cigna.com/knowledge-center/natural-remedies-for-headaches
• https://www.careinsurance.com/blog/health-insurance-articles/headache-causes-symptoms-and-treatment-in-hindi
• https://www.cnbc.com/2024/03/14/headache-specialist-6-natural-remedies-for-migraine-relief-.html
• https://www.truemeds.in/blog/instant-home-remedies-for-headache
• https://evolutionmc.com.au/top-ten-ways-to-relieve-headaches-naturally/
• https://www.myupchar.com/disease/headache/ayurveda
• https://www.mrmed.in/health-library/health-care/home-remedies-headaches?gclid=Cj0KCQjwmOm3BhC8ARIsAOSbapX59UqNpqLfBxka56qjpRoxE5lwDCZe2_Tgq3mQLurbGtN1Y9TK2TMaAoDnEALw_wcB

About ToneOp Care 

ToneOp Care is the ultimate destination for high-quality nutraceutical supplements and ayurvedic products in India! We are proud to offer a significant range of products designed to support your overall health and well-being, including weight loss, muscle gain, immunity, skin and hair care, and women's health. All our products are manufactured in India using the latest technology and facilities, ensuring the highest quality standards.