Home Remedies For Headaches - Migraine, Tension, and Sinus

Headaches can be a miserable—and for some people, daily—experience. They come in different varieties, with tension headaches being the most common. Tight muscles in the neck, shoulders, and/or face create a viselike constriction. These headaches may evolve over the course of a taxing day.

In a condition called bruxism, people clench or grind their teeth, resulting in pain in the jaw and temples. Some people clench mainly at night and do so unwittingly. The main clue is morning face pain that subsides over the course of the day. Chewing gum or eating hard candy can aggravate the condition. Migraines cause repeated episodes of intense, throbbing pain. The pain is usually localized to one side, centering on the temple, around the eye, or at the back of the head. About 20 percent of migraines are preceded by auras, which are marked by sensory distortion. Sensations are usually visual (blind spots in the vision, jagged lines, or flashing lights) but can also affect hearing, taste, and smell.

Cluster headaches, also called suicide headaches, center around one eye. Several headaches may occur in a single day. Or the cluster of headaches can stretch over a couple of months.

Medical treatment for headache includes nonsteroidal anti-inflammatory medicines, such as aspirin, acetaminophen, ibuprofen, and naproxen. People with migraines may take prescription medications such as the “triptans.” Doctors typically prescribe medications taken daily to prevent frequent migraines. People with what are called “frequent daily headaches” may get them due to a rebound effect from pain relievers. In other words, the medications create a vicious cycle.

Recipes To Prevent And Treat Headaches

Ginger-Feverfew Elixir 
2 cups (235 ml) water 1 teaspoon (3 g) finely grated fresh ginger, packed 1 teaspoon (2 g) chopped fresh feverfew leaves, or ½ teaspoon dried Honey or agave nectar
Preparation and Use: 
Bring the water to a boil. Add the ginger and simmer, uncovered, for 10 minutes. Remove from the heat and add the feverfew leaves. Cover and steep for 15 to 20 minutes. Strain out the ginger and feverfew. Stir in honey to taste, and serve hot.
Yield: 2 servings
How it works:
Ginger reduces pain and inflammation. Its antinausea effect may help counteract nausea associated with migraines. Research indicates that feverfew extracts help prevent migraines, possibly due to antiinflammatory effects and the prevention of the arterial constriction in the brain that contributes to these headaches. Fresh leaf extracts seem to work better than dried. Two studies have shown that special extracts combining ginger and feverfew can help to stop an evolving migraine. Note: Feverfew is bitter; honey or agave will help the medicine go down.

Honey-Cinnamon Coffee
We used nondairy milk in this recipe because, for some people, allergies to cow’s milk protein can trigger migraines. ~ LBW 1 cup (235 ml) freshly brewed coffee ¼ cup (60 ml) almond or other nondairy milk ¼ teaspoon vanilla extract 2 tablespoons (40 g) honey ¼ teaspoon ground cinnamon
Preparation and Use: 
In a saucepan, combine the coffee, nondairy milk, and vanilla. Warm until hot, but do not boil. Stir in the honey until dissolved. Stir in the cinnamon.
Yield: about 2 servings
How it works:
Caffeine has a paradoxical effect on migraines. For people who consume it infrequently, it can help break a migraine. Scientists aren’t sure exactly how it works, but point to mild analgesic action and effects upon blood vessel diameter and certain brain chemicals. Caffeine also increases the absorption of pain-relieving medications, which is why it’s often combined with acetaminophen or aspirin for headache treatment. However, regular consumption of higher doses of caffeine (more than 300 milligrams, or about 3 cups [710 ml] of coffee a day) can contribute to the development of migraines. Withdrawal from caffeine can also make the head throb.

Bay Leaf Broth 
1½ quarts (1.4 L) water 1 onion, diced 1 garlic clove, minced ¹∕8 teaspoon dried thyme ¹∕8 teaspoon dried rosemary 1 bay leaf 1 celery stalk, halved ¹∕8 teaspoon sea salt Freshly ground black pepper
Preparation and Use: 
Stir together the water, onion, garlic, thyme, and rosemary in a pot. Add the bay leaf and celery. Bring to a boil. Lower the heat to low, cover, and simmer for 1 hour. (The longer you simmer the bay leaf, the more it infuses the broth with its healing properties.) Remove the bay leaf and celery. Season with salt and pepper to taste. Pour the steaming broth into mugs and enjoy.
Yield: 6 servings
How it works:
Herbal experts, such as James Duke, Ph.D., recommend bay leaves for preventing migraines. The leaves contain some of the same chemicals as feverfew. Studies show that they block bodily chemicals that dilate arteries. (In migraines, exaggerated dilation of arteries painfully stretches nerves.) To date, no studies have investigated its use in preventing migraines.

Essential Oil Anti-Pain Massage
1 tablespoon (15 ml) carrier oil (try almond, apricot, or olive) 3 to 5 drops peppermint essential oil
Preparation and Use: 
Place the oils in a clean, small jar. Cover tightly with a lid. Shake until combined. Massage into sore areas: neck, shoulders, jaw, or temples. Take care not to touch your eyes. When finished, lie down in a quiet place with your eyes shut.
Yield: 1 application 
How it works:
Two studies show that peppermint essential oil, applied topically, helps relieve tension headaches. It seems to inhibit pain nerve receptors. In addition, massage is effective in relieving tightness in the tender neck, shoulder, and head muscles by increasing blood flow.

Essential Oil Pressure Point Relief
1 drop peppermint essential oil 1 drop lavender essential oil
Preparation and Use:
Put a drop each of peppermint and lavender essential oil in one palm. Spread onto your fingers. Press your fingers into the muscles paralleling the spine between the base of your skull and your neck (about two finger widths on either side of your spine).
Yield: 1 application 
How it works:
As in the previous remedy, peppermint essential oil relieves headaches by inhibiting nerve receptors. Inhalation of lavender essential oil has also been shown to reduce migraine headache pain as well as nausea and sensitivity to light. Studies also show that this acupressure point and others can relieve pain in people with chronic headaches.

Hot Headache Relief
I use a commercial capsaicin ointment; this recipe naturally delivers capsaicin, the constituent of chile peppers that both creates heat and reduces pain. ~ LBW 2 teaspoons (10 ml) unscented hand cream ¼ teaspoon cayenne pepper
Preparation and Use: 
In a small, clean bowl, blend the hand cream and cayenne. Massage into your neck and shoulders.
Yield: 1 application
How it works:
Cayenne contains capsaicin, which interferes with the ability of nerves that transmit information about pain from the periphery to the brain. (Pain, though very real, is all in your head. If the brain doesn’t get the news— well, what pain?) You can find over-the-counter ointments standardized for capsaicin in drugstores. Research suggests that special capsaicin preparations applied inside the nose (which we don’t recommend you do with cayenne pepper or commercial ointments) can help block cluster headaches—severe, one-sided headaches that come in waves. Warning: Do not touch your eyes when mixing or using this remedy. Also, this mixture could stain clothes. Expect to feel heat at the site of the application. Start with small amounts until you see how you respond.

Put It on Ice 
When a headache attacks, keep a cool head! ½ cup (115 g) crushed ice 3 drops lavender essential oil
Preparation and Use:
Place the ice in a resealable plastic bag and seal. (A good substitute is a bag of frozen peas or corn.) Wrap the bag of ice in a damp washcloth and secure with a safety pin. Dot the essential oil onto the cloth and spread across the cloth with your fingertips. Apply the wrapped bag to the painful area, with the cloth against your skin.
Yield: 1 application
How it works:
Cold reduces inflammation. For some people, cold feels better than heat. Do what works for you. In one study, 71 percent of patients who used a frozen gel pack during a headache found it an effective pain reliever and about half reported that it immediately decreased pain. Another study found that cold applications reduced the frequency of exercise-induced headaches in children. You can also alternate cold packs with hot packs. In theory, this technique narrows (cold), then dilates (warm) blood vessels, creating a flushing effect. For throbbing headaches, end with cold.

Six-Point Neck Stretch 
When you feel a migraine coming on, do this multiple stretch slowly in a dark, quiet place—you’ll find yourself relaxing away your headache. You, in comfortable clothes A dark, quiet place
Preparation and Use: 
Sit or stand with your torso erect. Bend your neck, as though trying to touch your chin to your chest (don’t force it). Clasp your hands at the base of your neck, elbows pointing down. Let the weight of your arms gently pull your head forward (no force is necessary to feel a stretch). Hold for ten slow inhalations and exhalations. Imagine the muscles letting go. Point your nose in the direction of your right shoulder (you’re looking down with your head angling to the right). Place your left palm on the back of your head, fingers pointing toward your right ear. Pull your head gently to the left and down. Hold for slow inhalations and exhalations. Gently release. Repeat to the left. Now, tilt your head sideways, right ear heading toward right shoulder. Wrap your right arm over your head, palm against your left ear. Hold. Repeat on the other side. Finally, lie face up on a firm, comfortable surface. Press your head back into the surface (as though into a headrest). If you can’t lie down, lace your fingers behind your head. Press your head into your hands, while resisting with your hands. Release. Take a moment to lie still and enjoy some relief from muscle tension. Yield: 1 Session
How it works:
Tension can be a migraine trigger. Loosening your neck and shoulder muscles when your head begins to throb may help arrest a migraine. Keeping muscles relaxed daily may help cut down on migraine frequency.

Journal Away Your Headache 
If your headaches are frequent, it’s worthwhile to keep a journal to help identify triggers.
A journal
A pen
Preparation and Use:
Each day for a week, write down your activities and what you eat. How long you keep the journal depends upon the frequency of your headaches: If you get more than one headache per week, journaling for one week will suffice. If headaches are monthly, write each day during that period of time. In your journal, see if you can link daily events to headaches. Keep in mind there can be a lag of up to twenty-four hours between a food trigger and a migraine. Also, rather than pinpointing a single cause, you may find that a convergence of several factors may culminate in a headache. Possible triggers are as follows:
• Skipped meals
• Food allergies—Common food allergens are found in dairy, wheat, peanuts, tree nuts, and shellfish. Often people have other symptoms of allergies (intestinal distress, rash, nasal congestion, and even severe respiratory distress).
• Foods high in tyramine, a natural breakdown product of the amino acid tyrosine that arises when some foods are aged, smoked, or fermented— Examples include aged cheese, cured meats, smoked fish, red wine, sauerkraut, pickles, kimchi, soy sauce, and miso soup.
• Food ingredients and food additives such as excessive caffeine, chocolate, aspartame (artificial sweetener), monosodium glutamate (MSG), and nitrates and nitrites (in cured meats, such as bacon, ham, and hot dogs) • Stress overload
• Tension in neck, shoulders, and face muscles— Note what activities caused the muscle tension (e.g., working on a computer, reading, sleeping on a certain pillow, feeling or emotionally upset)
• Disrupted or insufficient sleep
• Jet travel
• Hormonal changes—Note the time of your menstrual cycle
• Exposure to tobacco smoke or other air pollutants
• New medications
• Use of pain medications (overuse of which can cause rebound headaches)
Yield: 1 Daily Session
How it works:
Looking at your daily activities, the foods you eat, and the stressful situations you endure will help you identify and avoid migraine triggers.

Press Away the Pain 
You
A quiet place
Preparation and Use:
Open your left palm and extend your fingers. Place the thumb and index finger of your right hand on either side of the web between thumb and index finger on your left hand. Press on the meaty portion near the second metacarpal (the bone leading to your index finger). Press with firm pressure and massage in a circular motion for 2 full minutes. Repeat on the other side. Here’s another acupressure exercise. Sit and bend your head forward. Rest your fingers on the sides of your head above your ears. Press the tips of your thumbs into the bony protuberances of your occiput (the back of your head above the junction with your spine). Massage firmly in a circular motion. At the start, these points are tender, though discomfort dissipates with steady, firm pressure.
Yield: 1 Session
How it works:
Acupressure can help reduce pain and nausea of headaches. Massaging these points regularly may also reduce the frequency of recurrent headaches. According to the ancient Chinese practice of acupressure, the fleshy web part of the hand is an acupoint that lies on a pathway connected to your head. Pressure on that point relieves head pain. Studies comparing the effectiveness of muscle-relaxing drugs with a month of acupressure treatments showed acupressure gave more effective headache relief. Warning: Do not stimulate the point in the flesh between your thumb and index finger if you are pregnant, particularly in your last trimester. Doing so may trigger uterine contractions.

When Simple Doesn’t Work 
Studies are mixed on the use of feverfew to ease headaches, though the majority are positive. A recent ten-week study found that acupuncture, which alone can reduce headaches, combined with feverfew was more effective than either used alone. Three studies have shown success following use of a special, concentrated extract of butterbur (Petasites hybridus) to prevent migraines. Commercial products containing butterbur remove plant substances called pyrrolizidine alkaloids, which can harm the liver. Take as directed. Other supplements with some support for preventing migraines include riboflavin (a B vitamin), coenzyme Q10, magnesium, and alpha lipoic acid. A few studies support chiropractic manipulation for relief of chronic headaches. Biofeedback is also a treatment for migraine and tension headaches—electrodes attached to the skin give information that helps a person manage headaches by influencing blood flow to the brain.

When to Call the Doctor 
Seek immediate medical care for the following signs:
• severe pain, especially if it’s unlike anything you’ve ever experienced
• severe headache accompanied by stif f neck and fever
• persistent or recurrent headache that seems to becoming worse or more frequent
• headache accompanied by other symptoms, such as pain or weakness anywhere in your body or loss of vision, that’s not a symptom you have gotten before with a migraine
• severe or persistent headache after a head injury (other warning signs include nausea, vomiting, memory loss, and trouble concentrating)
• You have a history of high blood pressure or of severe headaches. Schedule an appointment for the near future if:
• You suspect you have never been evaluated for frequent or incapacitating headaches.
• You have sinus pain and other signs suggestive of a sinus infection.