Headache is one of the most common health complaints and can be triggered by a series of factors, such as stress, dehydration, tiredness and even poor diet.
In many cases, it is possible to alleviate discomfort with home practices, without resorting to medication. Below, see some strategies that can help minimize pain and promote relaxation.
Water and other drinks
Dehydration is one of the main causes of headaches. Therefore, it is important to ensure you drink water throughout the day. Additionally, herbal teas such as chamomile, ginger and mint have calming and anti-inflammatory properties, which help relieve pain and stress.
“Ginger, for example, has anti-inflammatory properties that can help relieve headaches, especially those related to migraines. Making fresh ginger tea is a natural alternative”, explains Claudia Klein, neurologist.
For those who experience a headache occasionally, a cup of coffee may also help. Caffeine has a mild vasoconstrictive effect, which can relieve pain in some cases. However, it is important not to overdo it, as excessive consumption can have the opposite effect and increase the risk of rebound headaches.
Food
Magnesium is an essential mineral for muscle relaxation and adequate blood circulation. Foods such as spinach, avocado, pumpkin seeds and almonds are rich in this nutrient and can help reduce the frequency and intensity of headaches, especially in people who suffer from migraines.
Additionally, include foods with anti-inflammatory properties in your daily life, such as ginger, turmeric and red fruits. They help fight inflammation in the body, a factor that can contribute to headaches.
Compresses
For quick relief, applying a cold or hot compress to the forehead or back of the neck can be effective. Cold compresses help constrict blood vessels and reduce blood flow, which helps relieve tension headaches.
Hot compresses can relax tense muscles in the neck and shoulders, facilitating circulation and relieving discomfort.
“Applying a hot water bottle to the back of the neck and performing light massages in this region can relieve muscle tension, which is often related to headaches”, adds Lucas D’Andréa Pereira Sousa, collaborating neurologist at the Institute of Psychiatry at Hospital das Clínicas from the Faculty of Medicine of the University of São Paulo (IPq-HCFMUSP).
Breathing exercises
Deep breathing exercises can be beneficial for headache relief.
Sitting in a quiet place, breathing slowly and deeply, and focusing on your breathing helps you relax and reduce stress, relieving tensions that often contribute to headaches.
Meditation or Yoga
Both practices are effective for relieving stress and can help reduce the frequency and intensity of headaches.
Yoga, in addition to improving posture, promotes muscle relaxation and tension relief, while meditation helps reduce stress and improves quality of life.
When it’s time to seek medical help
These alternatives can provide relief and help avoid the frequent use of painkillers, but if headaches persist, it is important to seek medical advice to investigate other causes and define an appropriate treatment.
“It is important to remember that, although these practices can help, more scientific studies are still needed to prove their full effectiveness, especially when it comes to foods to reduce headache intensity, and that, in general, the benefit of these interventions can vary between individuals, and often combining several of these strategies is what brings the best relief”, adds Sousa.
Here are some signs that it’s time to see a doctor:
- Fever or other associated symptoms such as drowsiness, mental confusion, spots on the skin and intense vomiting may indicate an infection in the central nervous system as the cause;
- Headache is very intense or frequent, interfering with daily activities or causing the person to wake up during the night;
- Appear suddenly and very intensely;
- Headaches are progressive, that is, they increase in frequency and intensity over time;
- When the headache starts for the first time after age 65;
- Pain that appears after a blow to the head.
This content was originally published in Headache: home measures help alleviate symptoms on the CNN Brasil website.
Source: CNN Brasil
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