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What Helps Against Headaches?

There are over 300 different types of headaches. Learn what you can do to combat acute headaches and how to prevent them in the first place.

Reading time: 14 minutes

Last updated: February 6, 2024

What you will learn in this article

Headaches: A Common Ailment with Over 300 Types

Headaches, medically known as cephalgia, describe any pain experienced in the head area. The entire head doesn’t always hurt; sometimes, it’s only the back of the head, forehead, temples, or one side of the head. These pains originate from the skull, brain membranes, nerves, or blood vessels in the brain. However, the brain tissue itself cannot feel pain, as it lacks the necessary pain receptors.

The location of the symptoms often indicates the type of headache. There are over 300 known headache types. Among these, tension headaches, migraines, and cluster headaches are the most common.

Headaches are classified as either primary or secondary:

  • Primary headaches occur without an underlying condition (e.g., tension headaches, migraines, or cluster headaches).
  • Secondary headaches result from other health issues (e.g., sinus infections, the flu, or head injuries).

How Do Headaches Develop?

The mechanisms behind headaches are complex and not fully understood. Some common triggers include:

  • Muscle tension in the neck, shoulders, or back
  • Insufficient food or water intake
  • Lack of sleep
  • Alcohol consumption
  • Smoking
  • Exposure to poor air quality or prolonged loud noise
  • Spending too much time in the sun

 

Additionally, stress, emotional strain, and hormonal changes—such as a drop in estrogen before menstruation—can lead to headaches. Secondary headaches arise from the conditions they accompany, such as sinus infections.

Migraine Relief through Personalized Nutrition
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What Helps Against Headaches?

Medicinal Therapy

Whether medication is necessary for headaches depends on the type and intensity of the pain. For mild tension headaches, taking pain relievers is often unnecessary. Targeted stretching and relaxation exercises can already provide relief. However, for other types of headaches, such as migraines, medication is often essential.

The most commonly used medications for treating headaches are nonsteroidal anti-inflammatory drugs (NSAIDs), which are available over the counter at pharmacies. While the name may sound complex, it refers to a well-known group of pain relievers, including acetylsalicylic acid (“Aspirin”), diclofenac, and ibuprofen. Additionally, there are other medications, such as triptans or CGRP antibodies, which are used for migraine prevention and treatment.

The biggest drawback of medication-based treatments is their potential side effects. No effective medication is entirely free of them. However, this does not mean that side effects will occur with every medication or every use. For example, prolonged use of NSAIDs can lead to issues such as mucosal inflammation, ulcers, or bleeding in the gastrointestinal tract.

Did you know that headache medications can actually cause headaches themselves? This phenomenon is known as medication-overuse headache (MOH). Overuse of painkillers like aspirin, ibuprofen, or acetaminophen is defined as taking them on more than 15 days per month. Approximately 1 to 2 out of 100 people suffer from MOH due to excessive use of pain relievers.

First Aid for Headaches: Home Remedies and Non-Medication Therapies

Whenever possible, it’s best to prevent headaches altogether or treat them using home remedies and non-medication therapies. This approach is particularly effective for mild tension headaches. However, recent studies suggest that even migraines can be managed with non-medication therapies, such as the digital health application Ebby – Migraine Prevention.

Ebby helps determine which foods keep your blood sugar levels stable and low. By following these personalized recommendations, you can effectively prevent migraine attacks—completely free of side effects and risks.

The Effects of Dehydration

Water is absolutely essential for life, as it plays a crucial role in various metabolic processes. It is not only a key component of all cells and a solvent and transporter for nutrients and other molecules, but it is also necessary for regulating body temperature. Without sufficient water, the body cannot function properly.

When we don’t drink enough, the body has to find alternative sources of fluids. It starts extracting water from the blood and tissues, leading to a decrease in blood volume. As a result, nutrients and other molecules are transported less efficiently through the bloodstream. This can cause fatigue, difficulty concentrating, dry mouth, and even headaches. Skin elasticity also decreases. You can check for dehydration yourself by pinching a fold of skin on the back of your hand, holding it briefly, and then releasing it. If the skin remains pinched for a moment before returning to normal, it may indicate dehydration. If so, it’s time to drink some water!

Humans can only survive about two to four days without water. Severe dehydration eventually impairs the body’s ability to cool itself, leading to fever and rapid heart rate, and, in extreme cases, can result in circulatory and kidney failure. However, short-term dehydration is usually manageable, and the body can regulate itself once fluids are replenished.

The U.S. National Academies of Sciences, Engineering, and Medicine recommends a daily water intake of about 3.7 liters (125 ounces) for men and 2.7 liters (91 ounces) for women, including fluids from food and beverages. However, water needs increase in hot weather, during exercise, or in cases of illness (such as fever, diarrhea, or vomiting). Hydration needs may also vary based on age and medical conditions, so if you’re unsure, it’s best to consult a healthcare provider.

Finally, the type of beverages you choose matters. To prevent headaches, obesity, and conditions like diabetes, water, unsweetened herbal teas, and fruit teas are the best options. For variety, try infused water—simply add fresh herbs and/or fruit to your water for a refreshing twist.

Relieving Headaches with Relaxation Exercises

One common cause of headaches is stress, and relaxation exercises can be highly effective in managing it. Yoga, meditation, and mindfulness practices help activate the parasympathetic nervous system, which is responsible for relaxation. This system lowers blood pressure and heart rate while reducing the release of the stress hormone cortisol (sometimes referred to as the “migraine hormone”). At the same time, it promotes the production of prolactin and oxytocin, hormones that contribute to overall well-being.

A study examined the effects of meditation on headaches and quality of life. One group meditated daily for eight weeks, while a control group did not practice meditation. The results showed that regular meditation significantly reduced headaches and improved participants’ quality of life.

Exercise and Movement: Even a Walk Can Make a Difference

Regular exercise and physical activity can not only reduce the frequency of headaches but also lower pain intensity. Certain neurotransmitters, such as serotonin and acetylcholine, play a role in both physical exertion and migraine development. It is believed that regular exercise makes the brain less sensitive to the release of these neurotransmitters, leading to fewer and less intense headaches.

However, not every type of exercise is equally suitable, as intense physical exertion can sometimes trigger headaches or migraines. Activities such as jogging, swimming, and cycling are excellent choices because they keep the heart rate elevated without causing excessive strain. Hiking and even a simple walk can also be beneficial in managing headaches.

Traditional Chinese Medicine: Acupuncture and Acupressure

Acupuncture and acupressure are among the most well-known healing methods in Traditional Chinese Medicine (TCM). While acupuncture involves the use of thin needles, acupressure focuses on massaging specific points on the body, such as the thumb, palm, knee, or foot.

The effectiveness of these methods has not been fully proven for either acupuncture or acupressure. However, some studies suggest positive effects. A 2016 review analyzed 12 different studies on acupuncture for headaches and found that acupuncture can reduce headache frequency. Another study compared the effects of acupressure on headaches to a muscle relaxant medication. The result: Acupressure was more effective in reducing headaches than treatment with muscle relaxants.

Pain-Relieving Medicinal Plants for Headaches

Certain medicinal plants have pain-relieving properties and can be used to help with headaches. Some of the most well-known include peppermint, meadowsweet, and willow bark.

Peppermint contains essential oils that stimulate cold receptors on the skin. This is believed to contribute to its pain-relieving effects, although the exact mechanism is not yet fully understood. Studies using peppermint oil with a concentration of 1.5–10% have shown that its effect is comparable to taking a painkiller.

The medicinal plants meadowsweet and willow bark contain salicylates, which are natural precursors to acetylsalicylic acid, the active ingredient in Aspirin. This explains their mild pain-relieving properties.

There is also ongoing discussion about the use of CBD oil for headaches. CBD (cannabidiol) should not be confused with THC (tetrahydrocannabinol), the psychoactive compound in cannabis. While both are derived from the same plant, they have different compositions. CBD oil is known for its pain-relieving and antispasmodic effects and may help with headaches or migraines. However, research on CBD for headaches is still limited.

How Nutrition Can Help Prevent Headaches and Migraines

A new approach to preventing headaches and migraines is personalized nutrition. Research has shown that people metabolize food differently, meaning that even if two individuals eat the exact same meal, one person’s blood sugar may spike, while the other’s remains relatively stable. This effect depends on many factors, including the gut microbiome—the unique composition of bacteria in the digestive system.

This has led to the identification of different metabolic types:

  • Fat type – metabolizes fats less efficiently
  • Protein type – metabolizes proteins less efficiently
  • Mixed type – processes both fats and proteins equally well

 

By combining carbohydrate-rich foods with either proteins or fats, depending on your metabolic type, blood sugar spikes can be reduced. Additionally, factors like fiber intake and even the time of day can influence blood sugar regulation.

Conclusion

Headaches and migraines are multifactorial conditions that require a multifaceted approach. While medications play a key role, non-medicinal strategies—such as staying hydrated, engaging in physical activity, and maintaining a balanced diet—are equally important. Combining these methods can significantly improve headache management and quality of life.

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About the Author
Picture of Jasmin Ostermann
Jasmin Ostermann

Jasmin is studying for a Master's degree in Nutritional Medicine and has been working as a student trainee at Perfood since December 2021. Through her studies, she has experienced the great impact nutrition can have on people's health and quality of life and that some diseases can even be cured through nutrition. Driven by this, she would like to share her knowledge with you.