Tension headache is the most common type of headache with over 50% of incidence rate. And the reason for its wide prevalence is the widely prevalent stress. Tension headaches are recurrent episodes of headaches that can last for hours. It’s a pressure pain with tightness around the neck, head, and scalp. Tension headaches can highly impact the quality of life. In this blog, I will share simple home remedies for tension headaches.
Every day I get at least one patient complaining of a headache. It’s widely prevalent in India. The rising pressure of workload and stressors of modern life has resulted in an increase in the incidence. A 2014 study revealed that people who are stressed are more prone to headaches.
Home Remedies for Tension Headache
Rest is the best cure
Headache is often a way the body says it needs a break. Today, everyone is living under the tremendous pressure of affording a life. They are drained, burnt, and stressed. As such, taking a short break of 10 minutes can be the best cure for headaches.
Lie down in a dark, well-ventilated room. Take a quick nap or try a coffee nap. Rather than fighting sleep and making your headache worse, use your sleep as a treatment.
Eat Light meals for lightheadedness
Staying hungry for a long time can result in low blood sugar which causes fuzziness. Eating small light meals from time to time is another simple remedy for headaches.
Research suggests that foods rich in magnesium, like spinach, olive oil, and sunflower or pumpkin seeds are helpful. Many health experts suggest eating small meals at regular intervals rather than 3 large meals in a day.
Calm down with cooling ice
Applying cool ice is a great remedy for pain. It decreases inflammation, slows nerve conduction, and constricts blood vessels. This helps in reducing headaches.
Apply an ice pack or wrap a cloth filled with ice cubes around your forehead, temples, and eyes. A study confirmed that cold ice pack is very effective in reducing headaches.
Massage your pain away
Massaging the head is one of the most popular, most effective, and age-old ways to treat a headache. Massaging your scalp and forehead improves blood circulation. Also applying gentle pressure on the temples can relieve pain.
A 2010 Spanish study examined the efficacy of massage in treating patients suffering from recurring tension headaches. It found that 30 minutes of massage was very effective in treating tension headaches. Patients reported better psychological states, reduced stress, and fewer symptoms.
Check your hydration meter
One of the most prominent causes of headaches is dehydration. It is very common, especially during the summers to stay hydrated. Drink water throughout the day. Also, eat fruits and vegetables that have a high water content. Watermelon, cucumber, and herbal teas are helpful.
Take a break
Eyestrain is one of the most common causes of bad headaches. Spending long hours in front of a computer strains the eyes and causes headaches. Studies also show that prolonged periods of mental concentration can contribute to headaches.
Take a break from the screen after every 30 minutes. Look away from the screen and take a coffee break. Do some stretching or take a brisk walk. This can help reduce eye strain and ease muscle stiffness.
Rub some Essential Oil
Essential oils are aromatic compounds extracted from plants. They have proven therapeutic benefits for both mental and physical health. Peppermint and lavender essential oils are especially helpful in treating headaches.
Just apply a few drops of peppermint oil to the temples or inhale lavender oil. This is very helpful in reducing the symptoms of tension headaches. Lavender oil is very soothing to the nervous system.
Relax with yoga
Practicing yoga is an excellent way to relieve stress, increase flexibility and decrease pain. Studies have proven the efficacy of yoga in improving the quality of life. Another study showed that yoga helps reduce the severity and frequency of headaches.
Sip Some Ginger Tea
Ginger is a medicinal spice with amazing therapeutic benefits. It contains many beneficial compounds, including antioxidants and anti-inflammatory substances. Studies say ginger is as effective as medicines in treating headaches. Ginger also helps in easing nausea, vomiting, and other common symptoms of headache.
Tulsi Tea for headache
Basil is a great herb for relieving headaches. It has a strong fragrance and strong analgesic benefits. Its antiemetic property helps in preventing nausea and vomiting. Tulsi oil relaxes your muscles and reduces the headache caused by tight muscles or stress.
Put 3-4 basil leaves in a pot of boiling water. You can inhale either the vapor or drink this tea with honey. You can also soak this water in a small towel and place this on your forehead. The soothing fragrance relieves headaches.
Diet and lifestyle tips
- Eat hot and easily digestible foods.
- Eat fruits rich in magnesium. Apples, papaya, mangoes, and grapes are good choices.
- Cinnamon, cumin seeds, and garlic are also good.
- Almonds, nuts, and raisins should be consumed daily.
- Avoid oily, spicy, cold, and stagnant foods.
- Avoid cold foods like yogurt, especially at night.
- Stay away from alcohol.
- Ride in the front seat of the car if you have motion sickness.
- Go for a brisk walk and get fresh and pure air.
- Destress each day and don’t rush behind deadlines.
Take away
Try these simple and effective home remedies the next time you get a headache. But if it’s too bad then consider consulting an Ayurvedic doctor. Ayurvedic treatments like Abhyangam, Shirodhara,and Nasyam are proven effective in relieving tension headaches.
