13. Biofeedback therapy
Commonly, Biofeedback therapy is used to cause the release and relaxation of tight muscles.
Biofeedback takes practice and training. Sensors placed on the muscles feed into a small machine that gives real-time feedback about muscle tension, allowing users to release the tight areas better.
Biofeedback and progressive muscles relaxation are the most widely accepted non-drug techniques for headache control and prevention.
Biofeedback and relaxation training typically yield a 45% to 60% reduction in headache frequency and severity
14. Limit Alcohol
Studies have shown that alcohol can trigger migraines in about one-third of those who experience frequent headaches. However, for some people drinking one alcoholic drink don´t cause a headache.
Alcohol is a vasodilator, meaning it widens blood vessels and allows blood to flow more freely.
Alcohol also acts as a diuretic, causing the body to lose fluid and electrolytes through frequent urination. This can lead to dehydration, which can cause headaches
15. Avoid Strong Smells
Some individuals develop headaches with strong odors like those from perfumes and cleaning products.
The hypersensitivity to odors is called osmophobia and is common in those with chronic migraines.
It is important that if you think you may be sensitive to smells, avoiding perfumes, cigarette smoke and strongly scented foods may help decrease your chance of getting a migraine.
16. Chiropractic Care & Posture
The best thing about chiropractic care is that it’s a drug-free and surgery-free path to healing naturally. The chiropractor can reduce oxidative stress in the body, just like an antioxidant.
To help alleviate the stress of your system, you can use chiropractic adjustments or spinal manipulation. Studies suggest that chiropractic manipulation reduces tension and migraine headaches.
17. Consider Taking Coenzyme Q10
Coenzyme Q10 (CoQ10) is a substance produced naturally by the body that helps turn food into energy and functions as a powerful antioxidant.
Taking CoQ10 supplements may be an effective and natural way to treat headaches, as studies have shown.
Taking 100 mg of CoQ10 supplements per day reduced migraine frequency, severity, and length. Helped decrease migraine frequency and migraine-related symptoms like nausea.
18. B-complex vitamins
A B-complex vitamin includes a group of eight water-soluble vitamins: thiamine, riboflavin, niacin, vitamin B6, folate, vitamin B12, biotin, and pantothenic acid. Together, these vitamins improve brain cells, circulation, immune function, and cardiovascular health.
B vitamins may reduce migraine frequency and severity. B vitamins may contribute to regulate neurotransmitters in the brain. They contribute to neurotransmitter synthesis and help turn food into energy.
Doctors are still establishing how useful B vitamins are in helping to alleviate the occupational stress that people experience from their jobs.
Some B vitamins may have a protective effect against headaches.
Another holistic TCM remedy, acupuncture originated in China about 2,500 years ago and is used to treat a wide variety of diseases, including headaches and migraines. Acupuncture seeks to balance the body’s energy, or Qi, by stimulating specific points on the body. It has been proven to provide relief for chronic disease and pain.
Acupuncture is a technique of Traditional Chinese medicine that involves inserting thin needles into the skin to stimulate specific points on the body.
This practice has been linked to a reduction in headache symptoms in many studies.
A review of 22 studies including more than 4,400 people found that acupuncture was as effective as common migraine medications.
If you’re looking for a natural way to treat chronic headaches, acupuncture may be a worthwhile choice.
20. Stress management
Stress is a common trigger for migraines. Stress can also create a cycle where migraine pain worsens the stress, which then triggers another migraine.
Stress and migraines often go hand in hand. You can't avoid daily stress, but you can keep it under control to help manage your migraines:
- Exercise. Exercise helps you release stress.
- Relax.Deep breathing from your diaphragm can help you relax. Focus on inhaling and exhaling slowly and deeply for at least 10 minutes every day. It may also help to consciously relax your muscles, one group at a time. When you're done, sit quietly for a minute or two.
- Meditation. Meditation may help you relax and release accumulated stress.
- Manage your time wisely.Update your to-do list every day, both at work and at home. Delegate what you can, and divide large projects into manageable chunks. Be persistent and with time.
- Simplify your life. Find a way to quit some activities that make your life stressful.
- Take a break.If you feel overwhelmed, a few slow stretches or a quick walk may renew your energy for the task at hand.
- Enjoy yourself.Find time to do something you enjoy for at least 15 minutes every day. Doing something you enjoy is a natural way to combat stress.
- Journaling. Keeping a journal helps you create order when your world feels like it's in chaos. You get to know yourself by revealing your most private fears, thoughts, and feelings. Look at your writing time as personal relaxation time. Write in a place that's relaxing and soothing, maybe with a cup of tea.
- Adjust your attitude.Stay positive. If you find yourself thinking, in a negative way, change your way and your thought to a positive one.
People can also try taking a stress management class. They may choose to take a warm bath or listen to music, as well, to try to relieve the stress they feel.
By doing these positive actions, a person is choosing to take control of their body's reaction to the stress in their life.
Soothe Pain with a Cold Compress
Using a cold compress may help reduce your headache symptoms.
Applying cold or frozen compresses to the neck or head area decreases inflammation, slows nerve conduction and constricts blood vessels, all of which help reduce headache pain.
To make a cold compress, fill a waterproof bag with ice and wrap it in a soft towel. Apply the compress to the back of the neck, head or temples for headache relief.
When reaching for a compress, most people begin to wonder whether they should be using a hot or a cold compress. The answer: either could work for a headache. Many people with tension headaches prefer using a warm compress, while people with migraines often prefer cold. Whether migraine fighting or fending off a tension headache, either, however, could offer pain relief, so if you try one with no success, you can
There are few side effects of using this therapy, though people with circulatory problems, diabetes, or skin issues should avoid extremes of temperature.
22. Yoga or stretching
Practicing yoga is an excellent way to relieve stress, increase flexibility, decrease pain and improve your overall quality of life. Yoga is thought to help reduce muscle tension, clear your mind, improve respiration, vitality and muscle strength, and it’s great for the circulatory system which can help relieve symptoms for people who get migraines. Taking up yoga may even help reduce the intensity and frequency of your headaches.
A study found that people who practiced yoga for three months had a significant reduction in headache frequency, severity and associated symptoms, compared to those who did not practice yoga.
Staying in one position for an extended period of time, like sitting at your desk or computer, can lead to body tension and create headache symptoms.
If you feel a headache coming on, try a few yoga poses like the downward facing dog or child’s pose.
23. Exercise regularly
One of the simplest ways to reduce headache frequency and severity is to engage in physical activity.
During physical activity, your body releases certain chemicals that block pain signals to your brain. These chemicals also help alleviate anxiety and depression, which can make migraines worse.
Obesity also increases the risk of chronic headaches, so maintaining a healthy weight through exercise and diet can provide additional benefits in managing migraines.
One study in 91 people found 40 minutes of indoor cycling three times per week was more effective than relaxation techniques at reducing headache frequency.
There are many ways to increase your activity level, but one of the easiest methods is to simply increase the number of steps you take throughout the day.
If your doctor agrees, choose any exercise you enjoy. Walking, swimming and cycling are often good choices. But it's important to start slowly. Exercising too vigorously can trigger migraines.
A diary may help you determine what triggers your migraines. Note when your migraines start, what you were doing at the time, how long they last and what, if anything, provides relief.
Until recently, avoiding migraine triggers was considered the best advice. But new research suggests this may actually increase sensitivity to potential triggers.
Keeping a migraine diary may also help your doctor to determine what migraine treatment is the best for you.
25. Sleep well
Migraines may keep you from falling asleep or wake you up at night. Likewise, migraines are often triggered by a poor night's sleep.
Here are some tips to encourage deep sleep:
- Don't try to sleep Minimize distractions.Save your bedroom for sleep and intimacy. Don't watch television or take work materials for bed. Close your bedroom door. Use a fan to muffle distracting noises.
- Do not make an intense workout before bedtime. The following low-key exercises may be particularly good to try before bed because they help you let go of all the stress that you likely accumulated throughout the day and they allow you to activate, stretch, and relax your muscles to relieve tension. When both your body and your mind are calm, it's easier to drift off into slumber. Try these gentle routines tonight:
- Relaxation exercises
- Unwind at the end of the day.Anything that helps you relax can promote better sleep: listen to soothing music, soak in a warm bath or read a favorite book.
- Watch what you eat and drink before bedtime. Heavy meals, caffeine, nicotine, and alcohol can interfere with sleep.
- The harder you try to sleep, the more awake you'll feel. If you can't fall asleep, read or do another quiet activity until you become drowsy.
- Check your medications.Medications that contain caffeine or other stimulants — including some medications to treat migraines — may interfere with sleep.
- Establish regular sleep hours.Wake up and go to bed at the same time every day, even on weekends. If you nap during the day, keep it short. Naps longer than 20 to 30 minutes may interfere with nighttime sleep.
For maximum benefits, aim for the “sweet spot” of seven to nine hours of sleep per night.
One study compared headache frequency and severity in those who got less than six hours of sleep per night and those who slept longer. It found that those who got less sleep had more frequent and severe headaches.
However, getting too much sleep has also been shown to trigger headaches, making getting the right amount of rest important for those looking for natural headache prevention.
26. Detox Bath to Reduce Tension
Detox isn’t just for cleaning your body, but also for ridding your body of toxins that will make you sick and can be one of the best preventative headache remedies. To bring toxins to the surface of your skin, make the water as hot as you can tolerate; then, as you sit in the cooling water, your body will release the toxins.
You can dress up your detox bath to boost its tension-reducing capabilities:
- Add two cups of apple cider vinegarto hot bath water. This vinegar draws excess uric acid out of the body, and it provides joint pain, arthritis, gout, and headache relief.
- Add essential oil to your bath water there are so many surprising essential oil uses and benefits. The soothing, calming, invigorating and cooling qualities of these oils will release any pent-up tension that your body is holding on to, offering pain relief. Try lavender, peppermint, lemongrass, frankincense or sandalwood oil.
- Add a cup of baking soda to hot bath water. Baking soda kills bacteria, leaves your skin clean and smooth, and minimizes skin irritability.
Final thoughts on Migraine Home Remedies:
There are at least 25 natural remedies you can try to relieve headache symptoms, including magnesium supplementation, essential oils, reflexology, headache and migraine fighting foods, acupuncture, rest and a cayenne muscle rub, and others. All are important and are different for different people. Not everyone will find relief with the same remedies, so try each one and choose the one that is right for you.
Remember to ask your doctor about these remedies.
Compiled using information from the following sources: