1. Drink water
Poor hydration can cause a headache.
In fact, studies have shown that chronic dehydration is a common cause of tension headaches and migraines.
Fortunately, drinking water has been shown to relieve headache symptoms in 30 minutes to three hours, in most people who are dehydrated.
Also, dehydration can affect concentration and cause irritability, making your symptoms seem even worse.
To help avoid dehydration headaches, you should focus on drinking enough water throughout the day and eating foods that are high in water content.
2. Take magnesium
Magnesium is an important mineral required for countless functions in the body, for example, blood sugar control and nerve transmission.
Interestingly, magnesium has also been shown to be a safe and effective remedy for headaches.
There is evidence to suggest that magnesium deficiency is more common in people who have frequent migraine headaches, compared to those who do not.
3. Reduce alcohol consumption
While drinking an alcoholic beverage does not usually cause a headache in most people, studies have shown that alcohol can trigger migraines in about a third of people who experience frequent headaches.
Alcohol has also been shown to cause tension and flare-up headaches in many people.
In some people, vasodilation can cause headaches. In fact, headaches are a common side effect of vasodilator medications, such as those that treat blood pressure.
In addition, alcohol acts as a diuretic, causing the body to lose fluids and electrolytes when urinating frequently. This loss of fluid can cause dehydration, which in turn can cause or worsen headaches.
4. Get enough sleep
There are many ways that lack of sleep affects health. In some people, it can cause headaches.
For example, one study compared the frequency and intensity of headaches in those who slept less than six hours a night and those who slept more. Those who slept less were found to have more frequent and severe headaches.
However, it has also been shown that sleeping too much can trigger headaches. Therefore, an adequate amount of rest is important for those seeking natural headache prevention.
For maximum benefits, keep in mind that the "sweet spot" is seven to nine hours of sleep per night.
5. Avoid foods rich in histamine
Histamine is a naturally occurring chemical in the body that plays a role in the immune, digestive, and nervous systems.
It is also found in certain foods such as aged cheeses, fermented foods, beer, wine, smoked fish, and cold cuts.
Some cannot excrete histamine properly because of impaired function of the enzymes responsible for breaking it down.
A useful strategy for people who suffer from frequent headaches may be to eliminate histamine-rich foods from the diet.
6. Use essential oils
Essential oils are highly concentrated liquids that contain aromatic compounds from a variety of plants.
They have many therapeutic benefits and are most often used topically, although some can be ingested.
When you have a headache, peppermint and lavender essential oils are especially helpful.
Applying peppermint essential oil to the temples has been shown to reduce symptoms of tension headaches.
On the other hand, when applied to the upper lip and inhaled, lavender oil is very effective in reducing migraine pain and associated symptoms.
7. Try taking vitamin B
The B vitamins are a group of water-soluble micronutrients that have many important functions in the body. For example, they contribute to the synthesis of neurotransmitters and help convert food into energy.
Some B vitamins can have a protective effect against headaches.
Several studies have shown that supplements of the B vitamins riboflavin (B2), folic acid, B12, and pyridoxine (B6) can reduce headache symptoms.
The B vitamins contain all eight B vitamins and are a safe and cost-effective way to naturally treat symptoms.
