Relieve headaches naturally

Relieve headaches naturally

Author -  Good Health

A headache is your body’s way of telling you something is not right. When a headache is disrupting your day, it can be easier to reach for a pain killer, instead of addressing the main cause. Many people experience headaches for different reasons, and therefore individual symptoms may vary, however sufferers will know how debilitating a headache can be. Two of the most common headaches are tension and migraine.

Tension headaches appear as a constant, dull pain, giving the sensation of pressure, whereas a migraine may include temporary visual or sensory disturbances, known as an aura, which usually strikes before other migraine symptoms occur such as intense pain, nausea, and/or sensitivity to light and sound. A migraine aura usually occurs within an hour before head pain begins and generally lasts less than 60 minutes.

There are many different triggers that cause the onset of a headache, however it is important that if you do experience a headache to stop and ask why? Even if you are unsure of the exact cause, there are several everyday changes you can make to reduce symptoms and the rate of occurrence.

Five key considerations for natural relief

salmon.jpg

1. Nutrition

Food allergies play a central role in causing a headache. Beer, red wine and cheese, and additive containing food products, have compounds that can trigger a headache. Recognising such foods and removing them from your diet can greatly reduce, if not eliminate headaches for many people. Eating small, regular meals and wholefoods can prevent headaches by stabilising blood sugars and increasing proper absorption of nutrients, reducing stress on the digestive system.

Top Tip: A daily food diary can help you recognise if your headaches are food related. Symptoms may not appear until up to 24 hours after consumption, however through documentation, you may notice a pattern.

girl-drinking-coffee.jpg

2. Hydration

It is important to drink enough water for a well-functioning mind and body. Recommendations suggest 0.033 litres of water per kg of body weight, which usually equates to at least 2 litres per day. Coffee, alcohol and sugary drinks are dehydrating and ideally consumption should be avoided or reduced to decrease the risk of developing a headache.

Top Tip: If you find yourself reaching for a cup of coffee, remember it will take an additional two glasses of water to rehydrate your body afterwards.

stretching.jpg

3. Exercise

Our bodies respond to the increased stress in our lives by tensing muscles from the shoulders up through the spine. Exercises and stretching not only move, release and lengthen the muscles in the body, but also help to reduce tension and focus the mind. Exercise such as Yoga, Pilates and Tai Chi, create healthy breathing patterns which oxygenise and relax the nervous system. Additionally, exercising outdoor and focussing on nature can do wonders for the mind. As little as 30 minutes walking outdoors can loosen tight muscles and release a flurry of endorphins. If you believe your headaches are related to back or neck strain or if such strain is limiting exercise, a visit to a registered chiropractor or osteopath to get a spinal alignment check may be helpful.

Top Tip: Placing an icepack on the area of pain, will constrict the blood vessels and can help with relieving a headache.

girl-reading-book.jpg

4. Reduce Stress

Headaches are most likely to occur during times of stress and so it is important to make time for stress-free activities and to learn how to manage your stress. It can be as easy as swapping your smartphone for a good book to read on the train or turning off the TV and playing music while you are cooking dinner. If you are feeling overwhelmed, try taking a B vitamin supplement. B vitamins can help reduce stress and the frequency of headaches. Magnesium supplements can also help by reducing muscle tension and studies suggest magnesium may alter the threshold for the factors triggering a headache, as recurrent sufferers often have low levels of magnesium in their body.

Top Tip: Lavender has a calming effect on the body so inhaling the scent of lavender can help with the tension felt from both headaches and migraines.

woman-on-bike.jpg

5. Hormones

Many woman find headaches worsen during the end of their menstrual cycle. Headaches, especially migraine headaches, have been linked to the female hormone oestrogen. Oestrogen controls chemicals in the brain that affect the sensation of pain. A drop in oestrogen levels can trigger a headache. The fluctuating hormone levels during perimenopause can cause women to have more headaches; however, rising oestrogen levels during pregnancy can bring relief to sufferers of headaches. If you believe your hormones are causing your headaches, Femzone can provide help in balancing your hormones.

Top Tip: Studies have found migraine sufferers have lower levels of serotonin in the brain. Serotonin is important for reducing stress, increasing healthy sleep habits and supporting premenstrual emotional health. If you think you may need extra support, a 5HTP supplement can be taken, to help naturally increase serotonin levels.

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Relieve headaches naturally

A headache is your body’s way of telling you something is not right. When a headache is disrupting your day, it can be easier to reach for a pain killer, instead of addressing the main cause. Many people experience headaches for different reasons, and therefore individual symptoms may vary, however sufferers will know how debilitating a headache can be. Two of the most common headaches are tension and migraine.

Tension headaches appear as a constant, dull pain, giving the sensation of pressure, whereas a migraine may include temporary visual or sensory disturbances, known as an aura, which usually strikes before other migraine symptoms occur such as intense pain, nausea, and/or sensitivity to light and sound. A migraine aura usually occurs within an hour before head pain begins and generally lasts less than 60 minutes.

There are many different triggers that cause the onset of a headache, however it is important that if you do experience a headache to stop and ask why? Even if you are unsure of the exact cause, there are several everyday changes you can make to reduce symptoms and the rate of occurrence.

Five key considerations for natural relief

salmon.jpg

1. Nutrition

Food allergies play a central role in causing a headache. Beer, red wine and cheese, and additive containing food products, have compounds that can trigger a headache. Recognising such foods and removing them from your diet can greatly reduce, if not eliminate headaches for many people. Eating small, regular meals and wholefoods can prevent headaches by stabilising blood sugars and increasing proper absorption of nutrients, reducing stress on the digestive system.

Top Tip: A daily food diary can help you recognise if your headaches are food related. Symptoms may not appear until up to 24 hours after consumption, however through documentation, you may notice a pattern.

girl-drinking-coffee.jpg

2. Hydration

It is important to drink enough water for a well-functioning mind and body. Recommendations suggest 0.033 litres of water per kg of body weight, which usually equates to at least 2 litres per day. Coffee, alcohol and sugary drinks are dehydrating and ideally consumption should be avoided or reduced to decrease the risk of developing a headache.

Top Tip: If you find yourself reaching for a cup of coffee, remember it will take an additional two glasses of water to rehydrate your body afterwards.

stretching.jpg

3. Exercise

Our bodies respond to the increased stress in our lives by tensing muscles from the shoulders up through the spine. Exercises and stretching not only move, release and lengthen the muscles in the body, but also help to reduce tension and focus the mind. Exercise such as Yoga, Pilates and Tai Chi, create healthy breathing patterns which oxygenise and relax the nervous system. Additionally, exercising outdoor and focussing on nature can do wonders for the mind. As little as 30 minutes walking outdoors can loosen tight muscles and release a flurry of endorphins. If you believe your headaches are related to back or neck strain or if such strain is limiting exercise, a visit to a registered chiropractor or osteopath to get a spinal alignment check may be helpful.

Top Tip: Placing an icepack on the area of pain, will constrict the blood vessels and can help with relieving a headache.

girl-reading-book.jpg

4. Reduce Stress

Headaches are most likely to occur during times of stress and so it is important to make time for stress-free activities and to learn how to manage your stress. It can be as easy as swapping your smartphone for a good book to read on the train or turning off the TV and playing music while you are cooking dinner. If you are feeling overwhelmed, try taking a B vitamin supplement. B vitamins can help reduce stress and the frequency of headaches. Magnesium supplements can also help by reducing muscle tension and studies suggest magnesium may alter the threshold for the factors triggering a headache, as recurrent sufferers often have low levels of magnesium in their body.

Top Tip: Lavender has a calming effect on the body so inhaling the scent of lavender can help with the tension felt from both headaches and migraines.

woman-on-bike.jpg

5. Hormones

Many woman find headaches worsen during the end of their menstrual cycle. Headaches, especially migraine headaches, have been linked to the female hormone oestrogen. Oestrogen controls chemicals in the brain that affect the sensation of pain. A drop in oestrogen levels can trigger a headache. The fluctuating hormone levels during perimenopause can cause women to have more headaches; however, rising oestrogen levels during pregnancy can bring relief to sufferers of headaches. If you believe your hormones are causing your headaches, Femzone can provide help in balancing your hormones.

Top Tip: Studies have found migraine sufferers have lower levels of serotonin in the brain. Serotonin is important for reducing stress, increasing healthy sleep habits and supporting premenstrual emotional health. If you think you may need extra support, a 5HTP supplement can be taken, to help naturally increase serotonin levels.

Relieve headaches naturally
 
 
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