A Natural Approach to Headache Relief

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Headaches are very common but there are several different types, each having different characteristics. The two main types of headache are tension headaches and migraines.

Tension Headaches

Tension headaches usually stem from tension in the muscles of the face, neck or shoulders in response to stress or anxiety. The muscles squeeze the nerves and constrict the blood supply thus causing pain and pressure. Tension headaches can be triggered by prolonged emotional stress, prolonged concentration, intense study or spasms of the facial/neck muscles.

The pain is usually described as a dull ache which usually affects the forehead or the back of the skull. It usually feels as if there is a band squeezing the head.

Migraines

Migraines are characterised by a pulsating headache which usually only affects one side of the head. Sometimes they may be preceded by auras (visual disturbances) and are usually accompanied by nausea and vomiting.

The main trigger factors for migraines include:

  • Foods such as cheeses, red wine, chocolates, beans and oranges.
  • Fasting
  • Emotional factors such as anxiety, depression, pain and fatigue.
  • Hormonal factors such as menstruation, oral contraceptives, menopause or puberty
  • Other factors such as sleep disturbances, visual factors, olfactory/smells, aural or allergies.

Natural Headache Treatments

Once you’ve seen your health care practitioner and have ruled out anything serious, there are some very effective natural approaches to headache relief that you can try.

1. Massage

The relaxing effect of massage can help ease muscle tension and increase circulation, both of which can help relieve a headache. There are massages you can do yourself in your own home or ask someone else to do them, or you can go to a professional for headache relief and prevention.

2. Chiropractic

Chiropractic practitioners explain that muscle tension can cause bone and joint misalignment which can exacerbate the muscle tension as the muscles work to pull the bones back into alignment. Getting an adjustment at a chiropractor can bring almost instant headache relief, and seeing the chiropractor regularly (e.g. once a month) can help stave off future headaches.

3. Stress Management

It’s generally understood that stress and headaches are interconnected. Engaging in regular stress relief may help prevent the onset of headaches. Stretching, meditation, yoga, pilates, and other methods can help align the body and reduce stress.  

4. Herbs/Supplements

Many supplements can be used to treat headaches. These include:

Feverfew

This daisy-like flower is considered by some herbalists to be a very effective remedy for headaches, particularly migraines. While there are many ways to take it, capsules are probably the easiest and have the fewest side effects. Feverfew can be taken regularly to prevent migraine attacks. To make an infusion with the dried herb, add 2 to 3 teaspoons of the dried herb to 8 ounces of boiling water and allow to steep for five to ten minutes. Drink 2 to 3 cups daily.

Willow

You might have heard of white willow for pain relief; but actually, various willow (Salix) species can help relieve pain. The precursor to aspirin, the inner bark of the white willow, has an anti-inflammatory effect and it can provide relief from headaches. Some people use willow bark as an alternative to aspirin, particularly those that experience chronic headaches or back pain. White willow (and other willow bark) is usually taken in capsule form though it is available in several forms.

Ginger

Ginger is an anti-inflammatory agent that can be quite effective for treating migraines. The volatile oils in dried rhizome of ginger, including gingerols,
are responsible for its healing powers. A standardised extract can be taken for migraine prevention or to treat acute migraine.

Cramp Bark (Vibernum opulus)

As the name of the herb suggests, Cramp Bark helps alleviate muscle tension and cramps. Vibernum prunifolium is also sold as “Cramp Bark,” but this is generally used to relieve uterine cramping. Cramp bark (Vibernum opulus) is touted as a prevention and treatment for tension headaches and menstrual migraines. It is generally taken in capsule form, but a tea made from the bark can also be taken.5-Hydroxytryptophan

5-Hydroxytryptophan (5-HTP)

5-Hydroxytryptophan, or 5-HTP, is an amino acid naturally produced by the body which is used to produce serotonin, a chemical messenger in the brain. Chronic headache sufferers tend to have low serotonin levels. Several studies have shown excellent results with 5-HTP in the treatment of tension and migraine headaches.

Magnesium

People who suffer from both tension headaches and migraines usually have low levels of magnesium. Considerable evidence shows that low magnesium levels trigger both migraine and tension headaches.

Evening primrose oil

Evening primrose oil helps to dilate the blood vessels thus relieving tension headaches.

Skullcap

Skullcap is a Chinese herb which helps relieve tension headache. It is usually drank as a tea and is best taken after meals. Skullcap is available as capsules, tinctures, tablets, teas and dried leaves for infusions. To prepare an infusion, pour 8 ounces of boiling water over 2 teaspoons of dried herb and steep covered for ten to fiffteen minutes. Drink up to 3 cups daily. For other forms, always follow package information for dosage recommendations.

Valerian

Valerian is a calming herb which reduces stress and eases headache pain. It is available as standardised capsules, tablets, tinctures and as dried root for decoctions and tablets. Always follow dosage information on product labels.

S-adenosylmethionine (or SAMe)

S-adenosylmethionine (or SAMe) is useful in the prevention and treatment of migraine headaches but long-term treatment is required for significant benefits. It will need to be taken for around six weeks before results are seen.

When to visit a doctor

In order to ensure that a headache is not serious, a doctor must be visited in the following cases:

  • Headache associated with injury/trauma
  • Severe headache of more than 4 hours duration
  • Suspected adverse drug reaction
  • Headache in children under 12
  • Severe occipital headache (across the back of the head)
  • Headache that is worse in the morning then improves
  • Associated drowsiness, unsteadiness, visual disturbances or vomiting
  • Neck stiffness
  • Frequent migraines requiring prophylactic treatment
  • Frequent and persistent headaches