5 Ways to Get Rid of and Prevent Headaches (Without Medicine)

There are over 150 headaches that people suffer from. They can range from mild to debilitating, and it can sometimes feel like there’s no way to get rid of them without taking medication. However, that doesn’t have to be the case. There are some effective ways to get rid of and prevent headaches without medication. From lifestyle changes to alternative treatments, here are some of the best strategies to get rid of headaches without using medicine.

Identify the Cause

Understand What Type of Headache You Have

The first step in ridding yourself of a headache is to understand what type of headache you have. Knowing the specific type of headache will help determine which approach you can take to tackle it. Are you dealing with a tension headache, cluster headache, or migraine? Being aware of the type will help you decide on which approach is the most effective solution for your particular headache.

Food Sensitivities

Once you have identified which type of headache you have, it’s important to consider food sensitivities as a potential cause. If there are specific foods that trigger your headaches, such as caffeine or MSG, try to eliminate them from your diet. Allergies or sensitivities may also include things like a dairy intolerance or gluten/celiac. Keeping track of what you eat throughout the day and noting when headaches arise can effectively pinpoint specific triggers that could be causing your headaches.

Underlying Medical Condition

If eliminating foods does not make a difference, then it is important to consult your doctor about underlying medical conditions that could be triggering your headaches. Many conditions, from fibromyalgia to thyroid disease, can cause headaches as a symptom. Consulting with a doctor is the best way to rule out any underlying issues that may be causing your pain.

Improve Posture

Monitor Your Sitting Habits

The way we sit can have a significant impact on our posture and, consequently, cause head and neck pain. Poor posture can lead to tension headaches, muscle pain, and jaw pain, so it is important to monitor your sitting habits and ensure that your posture is good at all times. Make sure that your back is straight and supported by a good chair or cushion and that your head is in a neutral position.

If you have to work using devices like computers and smartphones during the day and you feel a headache coming on from usage, it’s actually proven that blue light can cause such ailments. In this case, using blue light glasses can help prevent eye strain. You can also turn your screen settings to dim or yellow and use a gentle eye compress when necessary.

Improve Your Sleeping Posture

Our sleeping posture can also play an important role in headache prevention and treatment so it’s important to make sure that we are sleeping in a comfortable position each night. Use pillows between any gaps between your neck or head and the mattress or pillow, so there isn’t any excess pressure being applied to those areas when you sleep. This will help keep headaches at bay throughout the night. Keep away from blue light before sleeping as well. This includes using your computer, phone, or watching TV.

Increased Flexibility

Having increased flexibility throughout our body can also help with alleviating headaches as tight muscles in our neck and shoulders can lead to tension. Yoga, stretching exercises, foam rolling, or massages are all helpful tools in increasing flexibility throughout our body. It’s important to make time for some form of regular movement each day to keep muscles loose and prevent any tension from building up, which could lead to unwanted headaches.

Reduce Stress

Deep Breathing Exercises

Stress is one of the most common causes of headaches, so addressing stress levels should always be taken into consideration when trying to alleviate a headache or prevent one from occurring! Deep breathing exercises are one simple way to reduce stress levels, as it allows us to focus our mind. Breathing in for five seconds with our diaphragm, holding, and releasing for five seconds allows us to become more present and relaxed. You might also want to drink some tea and take a breather whenever faced with a stressful situation too.

Yoga/Meditation

Yoga and meditation are also great tools for reducing stress levels. It allows us to escape from whatever might be causing us stress at the time and become more mindful of our thoughts as we move our bodies.

Hobbies

Engaging in hobbies such as painting, writing, gardening, etc., can also provide an escape from whatever might be causing us stress and give us an alternate activity to focus on.  Any type of hobby can be beneficial, but finding one that allows us to relax thoroughly is key when treating or preventing something like a headache!

Address Nutrition

Hydration

Dehydration has been linked directly with headaches in both adults and children. Upping your water intake each day is important for both preventing/treating headaches and also for many other aspects of overall health! Dehydration can cause dry eyes, fatigue, low blood pressure, dizziness, and lightheadedness. It is also important for proper digestion.

Healthy Diet

Foods full of essential vitamins such as Vitamin B12, iron, magnesium, etc., are important for treating/preventing headache pain. Therefore having a healthy balanced diet with plenty of fruits/vegetables/nuts could make all the difference when it comes to ensuring that you’re getting enough of these essential vitamins (without having to rely on supplements!).

Exercise

Engaging in regular exercise (at least 30 minutes every day) has been linked directly with improved mental health. It reduces stress levels and also improves physical health too. Aerobic activities such as running or cycling are great forms of exercise for getting rid of built-up muscle tension. Swimming, hiking, or just a brisk walk outside can help your head.