Not only is a headache painful, but it can be disabling. In the Global Burden of Disease Study, updated in 2013, headache disorders collectively were the third-highest cause worldwide for years lost due to disability [1]. Headaches in London include personal suffering, impaired quality of life, financial cost, as well as they often can negatively affect family life, social life, work and educational opportunities.

The long-term effort in coping with a chronic headache disorder may also predispose the individual to other illnesses. For example, anxiety and depression, increased use of medication, difficulty sleeping and inability to drive are significantly more common in people with headache disorders than in other individuals. [2]

Help for Headaches…

Immediate attention by a health care provider is indicated when (1) a severe headache comes on suddenly without an apparent cause; (2) headache is accompanied by a neurological symptom like blurring of vision, mental confusion, loss of consciousness, motor incoordination or sensory loss; or (3) pain is highly localized; (4) is accompanied by a stiff neck and fever.

Many who suffer from headaches are turning to a natural, drugless approach to relief, since many headache medications act as a temporary relief, and many carry with them unwanted side effects.

Dr. Janna’s Top Natural Remedies for Headache Relief…

• Regardless of whether or not you have headaches, chiropractic care is a good place to start for overall health, though, it is not uncommon for headaches to be a complaint that initially prompts someone to see a chiropractor. Chiropractors are the only healing professionals who are trained to analyze and correct the vertebral subluxation complex (VSC), a spinal distortion that interferes with the nervous system.  The VSC is a very common, often painless condition that weakens the body, causes fatigue, lowers vitality and predisposes the body for sickness and disease.  Chiropractors don’t ‘treat’ headache, yet millions of headache sufferers have benefitted from the chiropractic approach to health care. By correcting the VSC, your body’s amazing natural healing ability is released!  In one study of people with migraines, 22% of those who received chiropractic adjustments reported more than a 90% reduction of attacks. Also, 49% reported a significant reduction of the intensity of each migraine.  At least nine studies that tested chiropractic for tension or migraine headaches found that it worked as well as medications in preventing these headaches [3] [4].
• According to healthline.com , “Significant research has shown that people with migraines often have lower levels of magnesium than those without them. One study actually found that regular intake of magnesium reduced the frequency of migraine attacks by 41.6 percent.”  Their general recommended dosage is about 400 to 500 milligrams a day of magnesium oxide taken in pill form.  Because magnesium is a natural element and is necessary for our health, it may be a safe migraine treatment. This is especially true when compared to migraine medications, which can come with more severe side effects.  It’s always best to consult with your primary health care provider prior to introducing a supplement [5].
• Stay Hydrated. Dehydration can trigger a headache, yet drinking water and good hydration are both a simple and inexpensive way to help with or avoid headaches [6].
• According to the Cochrane report, the available evidence suggests that a course of acupuncture consisting of at least six treatment sessions can be a valuable option for people with migraine and tension type headaches [7] [8].
• Biofeedback is a learned technique that teaches a person how to control bodily functions, such as heart rate and muscle tension. With daily practice of biofeedback, adults and children can experience significant reduction in severity, duration and frequency of headaches [9].
• Emotional Freedom Technique (EFT). EFT was reported to benefit patients with tension headaches.  A randomized controlled trial shows promising results for using EFT.  It was reported to help with the frequency and severity of tension type headaches [10].
• Vitamin D. Low vitamin D serum levels are associated with headaches.  Further investigation to determine if supplementation of Vitamin D would be helpful in preventing/treating headaches is needed [11].  However, if you check out our blog, Shining the Light on Vitamin D, you will see that since we live in London, Ontario, we all need to be supplementing with vitamin D; one of the unexpected benefits may be less headaches for you.
• Stretching/Movement/Exercise. Review of the literature supports that therapeutic exercise is a safe treatment for lowering intensity, frequency and duration of tension type headaches and provides relief from migraines [12] [13].
• Although researchers do not know how reflexology works, they agree that it is effective for a number of conditions, including headaches [14].  In one study, 19% of headache sufferers responded so well to reflexology that they were able to go off their pain medication [15].
• Essential Oils. Essential oils can safely and effectively relieve a headache.  They provide relief, aid in circulation and reduce stress while boosting the immune system without side effects or harm to your vital organs.  The calming and numbing effects of both peppermint [16] and lavender [17] oils make them good choices for headache relief.  Place a few drops of peppermint and/or lavender oil into your hands and then rub the oil/s on your forehead, temples and back of neck. If the smell is too strong for you, or if the peppermint feels too chilling, dilute it by mixing the essential oils with almond, grapeseed or coconut oil.
• Go Gluten Free. It seems as though everyone is jumping on the gluten free bandwagon, but there is good reason for that, especially if you suffer from headaches.  Peter Osborne, author of the best-selling new book, No Grain No Pain, states, “A large percentage of migraines are actually induced by nutritional deficiencies, dietary allergens [especially to Gluten], and environmental chemical exposure.  Learning how to identify these problems.  Once you do, you might find your headaches become a distant memory.” [18]
• Identify known triggers. Certain foods, strong perfumes, flickering lights, weather changes and other environmental factors can trigger a headache.  Not everyone has the same triggers, and not every headache is triggered by the same thing.  There are, however, a list of most common triggers [19]. They include the following:
• Food
  • Ripened cheeses (cheddar, Brie, Camembert)
  • Chocolate
  • Marinated, pickled or fermented foods
  • Foods that contain nitrites, nitrates and MSG (hot dogs, deli meats)
  • Sour cream
  • Nuts and nut butters
  • Sourdough bread
  • Broad beans, lima beans, fava beans, snow peas
  • Figs, raisins, papayas, avocados, red plums
  • Citrus fruits
  • Excessive amounts (more than 2 cups total) of caffeinated beverages such as tea, coffee, or cola
  • Alcohol (including red wine and beer)
• Hormones
  • A change in estrogen, menstrual cycle or menopause
• Environment
  • Strong perfumes
  • Flickering lights – fluorescent, movie screen, changing light streaming in while driving
• Stress

It is recommended that you keep a headache journal to help you identify what triggers your headache.  Some triggers are cumulative, so avoid them if you can or avoid those you can and maybe your body can tolerate one of the triggers.

• There are a number of herbs that can be used to relieve headaches; however, although they are natural, they can interact with other supplements and medications that you may be taking, so they need to be used with caution.  It is recommended that you consult with a naturopath or integrative physician before taking any herbs.

Sources…

1. http://www.who.int/mediacentre/factsheets/fs277/en/
2. http://www.statcan.gc.ca/pub/82-003-x/2014006/article/14033-eng.htm
3. https://www.ncbi.nlm.nih.gov/pubmed/11562654
4. https://www.ncbi.nlm.nih.gov/pubmed/8775024
5. https://americanheadachesociety.org/wp-content/uploads/2016/06/Magnesium.pdf
6. https://www.ncbi.nlm.nih.gov/pubmed/14979888/
7. http://www.cochrane.org/CD001218/SYMPT_acupuncture-preventing-migraine-attacks
8. http://www.cochrane.org/CD007587/SYMPT_acupuncture-tension-type-headache
9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2826281/
10. http://www.explorejournal.com/article/S1550-8307(12)00260-1/fulltext
11. http://onlinelibrary.wiley.com/doi/10.1111/head.13096/full#references
12. https://www.ncbi.nlm.nih.gov/pubmed/24203665
13. https://americanmigrainefoundation.org/understanding-migraine/effects-of-exercise-on-headaches-and-migraines/
14. https://pacificreflexology.com/abstract/Headaches%20
15. https://www.ncbi.nlm.nih.gov/pubmed/10234869
16. https://migraine.com/migraine-treatment/natural-remedies/peppermint-oil/
17. https://www.ncbi.nlm.nih.gov/pubmed/22517298
18. https://www.glutenfreesociety.org/migraine-headaches-and-gluten-sensitivity-a-strong-connection/#FPcutWw8TvRcP3iw.99
19. http://www.headaches.org/?s=triggers