Salmon is one of the most popular fish available on the market. Nevertheless, did you know that adding this tasty staple to your diet could help reduce the frequency and severity of your headaches? Salmon is rich in omega-3s, which reduces inflammation in the body and helps your brain function. Unfortunately, Americans currently eat more omega-6 fatty acids than omega-3s. Even if you don’t change anything else about the way you eat, adding a few servings of salmon a week to your diet can reduce your total headache hours and intensity of headaches, with two fewer migraine days a month.
Lowering your omega-6 intake at the same time can help you have four fewer headache days a month. These results are similar to the benefits experienced by people using Botox injections for headache relief. So instead of turning to injections, just grill or bake some salmon and add it to your weekly meal prep. Continue reading to discover more ways to get natural relief from headaches at home.
Nearly everyone has experienced the pain of a sinus or tension headache, and they can really ruin your day. If you deal with these, eucalyptus is your new best friend. The oil has antiviral, antimicrobial, antibacterial, and anti-inflammatory effects. Inhaling the scent of eucalyptus will quickly open up your nasal passages and clear your sinuses, relieving the tension that can often cause sinus headaches. Inhaling eucalyptus can also help lower blood pressure and relieve general pain.
In addition to inhaling eucalyptus, studies have also found that mixing peppermint and eucalyptus can help relax both your muscles and your mind. Adding a few drops of the essential oils to a carrier oil and applying it to the places on your body with the worst tension – most often the neck and shoulders – can help those muscles relax, which can ease the worst symptoms of tension headaches.
Ginger is becoming increasingly popular, and it’s easy to see why. This aromatic root is most often associated with Asian cooking and ginger ale (a popular nausea remedy). However, studies show that ginger is also incredibly effective at decreasing headache symptoms. It contains a naturally occurring oil with chemical compounds like gingerols and shogaols with anti-inflammatory and pain-relieving effects. Ginger may also increase serotonin levels in your body, which can help decrease inflammation and constrict the blood vessels that may be causing you pain.
Luckily, there are many ways to incorporate ginger into your diet. It would help if you took a 550mg ginger supplement when your headache or migraine starts. It can relieve symptoms with comparable effectiveness to sumatriptan. You can also drink ginger tea or suck on a ginger lozenge, or even add it to your meals regularly. It’s great with lots of different flavors. If you have to, even reach for a glass of ginger ale soda, especially if you have a stomachache to go with your migraine.
Spinach! Whether you love it or hate it, there’s no denying that this leafy green is super good for you. Spinach has tons of magnesium and folate, which helps reduce headaches’ frequency and severity, especially migraine headaches. In fact, regular magnesium intake can reduce your migraine attacks by over 40%. Popeye probably never got a headache or migraine.
Spinach helps decrease blood pressure and inflammation, other strong contributors to headaches. Plus, it’s just good for you! Moreover, it’s easy to add to nearly any meal. Use it instead of iceberg or romaine lettuce for your salad, add a handful to a breakfast smoothie or omelet, or throw it into just about any soup or stew for a quick burst of migraine-fighting vitamins and minerals. Use it fresh, frozen, or canned – you can get headache relief no matter how you eat it.
Vitamin D is an essential vitamin for the body and plays a massive role in your bone health. Nevertheless, did you know that a vitamin D deficiency may actually be causing your headaches (or making them worse)? The recommended dietary intake of vitamin D a day is 600 IU, but many adults don’t get that much. Multiple studies have shown that people with chronic tension headaches or migraines have significantly lower vitamin D levels than recommended and are more likely to experience muscle and bone tenderness.
Your body needs vitamin D for magnesium absorption. Plus, we know there is a link between magnesium deficiency and headaches. Thus, it’s possible that being deficient can increase the intensity of your headaches. Taking a vitamin D supplement may help reduce the length, frequency, or severity of your migraines. However, everyone’s vitamin D requirements are different; please reach out to your healthcare provider to see how much vitamin D would be best for you.
Vitamin B2 is essential for a variety of metabolic processes in the body. Studies have shown that it may help drastically reduce the symptoms of headaches by helping to reduce neuroinflammation and oxidative stress. An analysis of nine studies shows that taking 400mg of B2 for three months significantly decreased the pain of migraine attacks. Furthermore, the duration and frequency lessened as the benefits only increased over time.
However, it’s important to note that the 400mg dose recommended by the American Headache Society is 200 times the recommended daily allowance of this vitamin. And while study participants didn’t report any side effects, it’s always important to speak with your physician before adding any supplement to your diet. Nevertheless, you can also increase your B2 levels by increasing your intake of eggs, milk, broccoli, lean meats, and enriched breads and cereals. If the idea of taking a supplement makes you nervous, try incorporating more vitamin B2-rich foods into your diet.
We know, we know – plain yogurt can be really dull. But it’s also full of essential vitamins and nutrients that your body needs, including a ton of headache-fighting ones like magnesium, potassium, and vitamins B2 and B12. And as we’ve talked about, all of these compounds are essential for reducing inflammation and oxidative stress in the body, lowering blood pressure, reducing tension in the muscles, and improving circulation.
Don’t like plain yogurt? We don’t blame you. Luckily, there are a lot of other headache-busting ingredients you can add. Try tossing in a handful of almonds or chunks of watermelon and banana. Sprinkle in some powdered ginger for a spicy, fragrant punch. Alternatively, turn it into a smoothie with some spinach. You could even make a savory yogurt sauce to pair with your salmon or mackerel. However you enjoy it, if you suffer from headaches, you should consider trying to eat a serving of yogurt a day, or at least a few times a week.
We’ve been talking about eating magnesium-rich foods to help relieve and prevent headaches, and now we’re going directly to the source. We know that magnesium helps reduce muscle tension and blood vessel spasms, as well as lower your blood pressure. The American Migraine Foundation suggests that 400-500mg of magnesium oxide daily can prevent migraines. Some researchers think that taking over 600mg for at least 3-4 months can further increase its migraine-preventing power.
However, some people can have adverse reactions to high amounts of migraine in their system, and magnesium may be more helpful for severe migraines that cause auras or visual disturbances. Some people may also have trouble absorbing magnesium when taken orally; in that case, your doctor may be willing to administer 1-2g of magnesium sulfate intravenously. Obviously, you can also increase your magnesium intake by eating many foods on this list. Before taking any supplement, meet with your doctor to ensure that increasing your magnesium levels will be safe for you.
Avocados are always a popular choice; guacamole and avocado toast, anyone? However, avocados are also a headache-reducing superfood, with magnesium, potassium, healthy fats, and B vitamins. They can help stabilize blood sugar, balance hormones, and reduce blood pressure, tension, and oxidative stress. Plus, you can add the creamy, mild flavor to nearly anything you can think of.
Put avocados in smoothies for a creamy treat, slice some over your salad, make your own guacamole, and more. You can even just eat the avocado by itself. However, we’d recommend combining it with some of the other headache busters on our list, like sprinkling it with sesame seeds or cayenne pepper. You won’t regret incorporating this delicious, readily available fruit into your everyday diet. Keep reading for more ways to seek headache relief through natural at-home remedies like superfoods and supplements.
Apple cider vinegar has long been a health food darling, with people drinking it, adding it to face masks, shampoos, etc. Nevertheless, there is some evidence to suggest that it can also help indirectly treat headaches and headache symptoms. It’s high in potassium, one of our favorite headache-fighting compounds, and is also great for regulating blood sugar and helping with nausea. Anecdotal evidence even suggests that mixing about ¼ cup of apple cider vinegar with 2 cups of boiling water and inhaling the steam for around 3 minutes can help relieve sinus pressure and infections and the headaches that come with them.
Another way to use apple cider vinegar is to mix a tablespoon of vinegar and a teaspoon of honey into an 8-oz glass of water and drink it every day. However, it’s important to note that if you have diabetes or are prediabetic, you should be careful in consuming apple cider vinegar and check your blood sugar more frequently until you know how it impacts your levels. If you’re prone to heartburn, you should also be cautious – large quantities of apple cider vinegar can be very acidic, though raw, unfiltered ACV may be less dangerous.
How many of us feel like we aren’t ourselves until we’ve had our daily cup of coffee? Caffeine is everywhere, and nearly all of us rely on at least some caffeine to get us through the day. However, did you know that caffeine has the potential to both relieve headaches and cause them? It’s true! It’s rare, but people can suffer from what’s known as “caffeine rebound,” which can cause severe headaches due to caffeine withdrawals.
However, the benefits of caffeine may outweigh the risks. Caffeine has vasoconstrictive properties that help narrow blood vessels, aiding in head pain relief. Blood vessels tend to expand just before a headache or migraine, so catching it early can be useful. A cup of coffee has anywhere from around 50 – 150mg of caffeine, depending on how you make it. Thus, you have to be careful not to have too much. But drinking a cup of coffee when you feel a headache coming on can provide significant relief.
Using peppermint oil to fight headache symptoms has become increasingly popular, but is it actually effective? Some studies seem to indicate that, yes, peppermint oil can be beneficial in reducing headaches, especially tension-type headaches. One study found that peppermint oil applied to the skin on the forehead and temples significantly reduced headache symptoms in as little as 15 minutes and was essentially as effective as Tylenol at keeping the headache at bay.
It’s important to remember that peppermint oil is incredibly strong and you should use it with care. Never apply peppermint oil directly to your skin, as it can burn you, and don’t use peppermint oil around pets, as it can be toxic. It would be best if you also talked to your doctor before using peppermint oil for headache relief, as it has the potential to interfere with the effectiveness of certain medications. However, if you can safely use it, peppermint oil can help relieve headache symptoms and get you feeling better faster.
Did you ever think that watermelon would be top of our list of headache-fighting foods? It may come as a surprise that this tasty summer treat is also a migraine-busting powerhouse. However, it’s true; watermelon contains two of our favorite nutrients, potassium and magnesium. It’s also mostly water – over 90% water, in fact! With dehydration being one of the most common causes of headaches, having a water-rich food like a watermelon on hand can be super helpful in keeping headaches away.
Watermelon is delicious on its own. However, consider this: make a parfait with plain yogurt, watermelon, and bananas, and toss in some almonds and candied ginger to finish it off. You’ve just made yourself a tasty, healthy breakfast packed with headache-relieving superfoods. Try to get fresh watermelon because the newer it is, the more water it will have. You could even puree watermelon with some lemon juice and a bit of sugar, then pop it in the freezer for a delicious summertime sorbet.