5 Effective Drug-Free Ways to Avoid Headaches

Information may not be reliable

Suffer from headaches? You’re not alone. Nearly seven in 10 people experience at least one headache a year. About 45 million Americans have chronic headaches. Even children have to face occasional pain in the head. In fact, two out of three children will experience a headache by age 15.

Tension headaches are the most common type of headaches. This pain typically occurs when neck and scalp muscles become tense or contract. The muscle contractions can be provoked by stress, depression, head injury, or anxiety. 

Over-the-counter pain relievers like aspirin or ibuprofen help many people with headaches, but these medications can contribute to overuse if taken more than a few times per week. So, how to overcome headaches without using drugs? Here are five natural ways to get rid of head pain for good: 

1. Try acupuncture 

Acupuncture is a practice of traditional Chinese medicine that has been used for several health conditions, including headaches and migraines. Scientists have found that acupuncture helps 62 percent of people with headaches compared to 45 percent of people who used medication.

2. Take preventive measures 

The best way to fight headaches is to prevent them. Though this is easier said than done, you still can try some things that may help: 

- Following a schedule. This method can lower your stress and keep headaches at bay.

- Staying hydrated. Dehydration often causes headaches so drinking plenty of water throughout the day can help you prevent headaches. 

- Doing light cardio and stretching exercises. These physical activities are effective at managing stress and minimizing headaches.

- Getting seven to eight hours of sleep. Those who have poor sleep are more likely to develop headaches. 

3. Consider biofeedback 

Biofeedback is usually used to treat chronic pain and is effective for people who experience high levels of stress. With the assistance of a biofeedback specialist, patients are connected to electrical sensors that get information (feedback) about the body (bio).  

This feedback helps focus on making changes in your body, like relaxing certain muscles to release stress and reduce pain symptoms. The goal of this treatment is to teach people how to manage their bodily responses in order to prevent and lessen headaches and other types of pain.

4. Take vitamins, herbs, or minerals 

Supplements are considered a preventive measure as well. But remember that different supplements work for different people. Here is a list of minerals, vitamins, and herbs that are typically used for headaches:  

- Magnesium. Those who are deficient in magnesium should take 400 milligrams (mg) daily to improve symptoms. People with kidney disease should consult with their healthcare provider before taking this mineral.

- Butterbur (Petasites root). This herb can help decrease the frequency of headaches by lowering inflammation. But pregnant women and people with liver problems should avoid butterbur.

- Coenzyme Q10. This popular vitamin-like ingredient contained in meats and seafood can also boost the brain's energy metabolism. 

- Vitamin B2. This vitamin improves brain metabolism, which is beneficial for people with migraines. 

These supplements work for most people with different types of headaches. But all these supplements have contraindications, therefore before taking any vitamins or herbs it’s best to consult a general physician. 

5. Adjust your diet 

One of the most effective ways to lower the frequency of headache and migraine pains is changing your diet. People with chronic headaches often learn by trial and error which foods and drinks to avoid. However, some foods and nutrients seem to help prevent headaches. These include spinach, fatty fish, and watermelon. People with headaches should avoid foods containing nitrates, dairy products, chocolate, peanut butter, avocadoes, and citrus fruits.