How to Get Rid of a Headache Naturally: Strategies and Remedies
Headaches are among the most common painful disorders: they affect over 50% of working-age adults and can drastically reduce productivity, relationships and psychophysical well-being.
Although many immediately resort to drugs, numerous evidences show that natural strategies, from nutrition to phytotherapy, to relaxation techniques, can act on the mechanisms that trigger pain.
In this guide you will discover causes, symptoms that should not be ignored and the most effective remedies to relieve headaches in an integrated and sustainable way.
What causes headaches?
Headache is itself a heterogeneous symptom attributable to multiple etiopathogenetic factors. The international classification of the International Headache Society distinguishes primary headaches (migraine, tension headache, cluster headache) from secondary headaches, resulting from underlying pathologies that require a specific diagnostic approach.
The main triggers of headache include:
● vascular alterations: changes in the caliber of cerebral vessels, particularly relevant in migraine;
● muscle tension: contracture of the cranio-cervical muscles, typical of tension headache;
● hormonal imbalances: estrogenic fluctuations in the menstrual cycle or during menopause;
● dehydration: even mild, can induce headache due to alteration of electrolyte homeostasis;
● hypoglycemia: the drop in blood sugar activates pro-inflammatory compensatory mechanisms;
● environmental stimuli: barometric variations, bright lights, pungent odors, noise pollution;
● intake of substances: alcohol, caffeine, food additives (glutamate, aspartame, nitrites).
The physiopathological mechanisms involve complex neurotransmitter systems, in particular serotoninergic, dopaminergic and glutamatergic, modulated by genetic and environmental factors. The relationship between headache and stress is particularly significant, since the activation of the hypothalamic-pituitary-adrenal axis can trigger pro-inflammatory cascades that sensitize the trigeminal nociceptive pathways.
Symptoms You Shouldn't Ignore
Although most headache episodes are benign, some symptoms warrant special attention and may require urgent medical evaluation:
● Thunderclap headache: sudden onset of severe pain (“the worst headache of your life”);
● Headache with neurological impairment: persistent visual changes, dysarthria, paresthesias, motor deficits;
● Headache in old age: onset after age 50, especially if associated with temporal pain and weight loss;
● Headache and fever: particularly in the presence of neck stiffness or sensory changes;
● Change in usual pattern: increased frequency or intensity in subjects with recurrent headache;
● Headache that worsens in the morning or awakens from sleep: potentially associated with intracranial hypertension;
● post-traumatic headache: arising after head trauma, even if apparently modest.
These "red flags" require exclusion of potentially serious pathologies through instrumental diagnostic investigation.
In the majority of cases, however, the headache presents benign characteristics that allow a home management approach with natural remedies for headaches that have demonstrated clinical efficacy.
Natural remedies to relieve headaches
The phytotherapeutic approach offers numerous solutions for the treatment of headache, with mechanisms of action ranging from anti-inflammatory activity to vascular modulation:
1. Feverfew (Tanacetum parthenium): its active ingredients, in particular parthenolide, inhibit platelet degranulation and the release of serotonin, with documented efficacy in migraine prophylaxis.
2. Ginger (Zingiber officinale): the anti-prostaglandin activity of gingerols and shogaols offers an analgesic effect comparable, in some studies, to conventional anti-inflammatory drugs.
3. White willow (Salix alba): salicin, a natural precursor of acetylsalicylic acid, exerts analgesic and anti-inflammatory effects, particularly indicated for post-tension headaches.
4. Petasites (Petasites hybridus): petasins inhibit the synthesis of leukotrienes, showing efficacy in migraine prevention, with a favorable safety profile.
5. Boswellia (Boswellia serrata): boswellic acids antagonize 5-lipoxygenase, reducing the production of pro-inflammatory mediators involved in the pathogenesis of pain.
Discover the causes of physical and mental fatigue and natural remedies to recover energy when headaches are associated with exhaustion, a frequent condition in chronic stress headaches.
Essential oils for headaches represent a further therapeutic option, usable in aromatherapy or for topical application after dilution:
● Peppermint: the menthol effect induces peripheral vasoconstriction and inhibition of trigeminal nociceptive pathways.
● Lavender: spasmolytic and anxiolytic activity, particularly indicated for tension headaches.
● Basil: muscle relaxant, effective for headaches associated with contracture of the cervical muscles.
● Eucalyptus: 1,8-cineole has anti-inflammatory and decongestant properties, useful for headaches associated with sinusitis.
Useful supplements against headaches
Natural supplements for headaches can act on the pathophysiological mechanisms underlying headache:
1. Magnesium: supplementation of this mineral has demonstrated efficacy in both the acute treatment and prophylaxis of migraine, particularly in the forms associated with the menstrual cycle. Magnesium regulates neuronal excitability and cerebral vasodilation.
2. Coenzyme Q10: the deficit of this cofactor of the mitochondrial respiratory chain has been found in migraine patients. Supplementation (100-300 mg/day) can reduce the frequency of attacks.
3. Riboflavin (vitamin B2): intervenes in mitochondrial energy metabolism, supporting the production of ATP. High doses (400 mg/day) have demonstrated efficacy in migraine prevention.
4. 5-hydroxytryptophan (5-HTP): precursor of serotonin, can modulate the serotonergic pathways implicated in the pathogenesis of migraine.
Vivilase, the natural supplement for physical energy and mental vitality has a complete formulation that combines magnesium, coenzyme Q10 and B vitamins, supporting the functionality of the nervous system under stress.
Pain Relief Techniques
Techniques to relieve headaches include non-pharmacological approaches with strong evidence of efficacy:
1. Hydrotherapy: Applying cold compresses to the forehead and hot compresses to the back of the neck can relieve pain by modulating cerebral circulation and reducing local inflammation.
2. Acupressure: Stimulating specific acupressure points, such as LI4 (Hegu) located between the thumb and forefinger, or GB20 at the base of the skull, can induce analgesia through the release of endorphins.
3. Relaxation techniques: Autogenic training, diaphragmatic breathing, and progressive muscle relaxation reduce sympathetic activation and muscle tension.
4. Biofeedback: Self-regulation of physiological parameters such as skin temperature, muscle tension, and heart rate variability has been shown to be effective in tension headaches and migraines.
5. Mindfulness meditation: regular practice reduces the perception of pain and modifies the emotional processing of painful symptoms, with effects documented by functional neuroimaging.
These methods, included in a personalized multimodal program, can significantly reduce the intensity and frequency of headache episodes, improving quality of life and reducing the consumption of symptomatic drugs.
Fonti:
https://pubmed.ncbi.nlm.nih.gov/17178430/
https://pubmed.ncbi.nlm.nih.gov/23657930/
https://pubmed.ncbi.nlm.nih.gov/27106030/