Drug-free solutions have become even more important, especially in dealing with headaches triggered by hunger and thirst. For this reason, many people are searching the internet for ways to relieve headaches without medication. So, is it possible to relieve headaches that are uncertain when it will come, with natural solutions? Yeditepe University Koşuyolu Hospital Neurology specialist gave information about drug-free solutions to help relieve headaches…
1-Create a Sleep Pattern
Of course, the relationship between sleep and headaches is clear and unequivocal. Just as insomnia can trigger headaches, sleeping too much will trigger both head and body pain. Although the total sleep time seems to be sufficient, interrupted sleep can also increase headaches as it cannot provide a complete rest. If you have frequent headaches, you should definitely regulate your sleep and get enough sleep. Especially during the quarantine process, sitting at night without sleeping and getting up very late in the day will trigger headaches. Our recommendation; By regulating your irregular sleeping hours, do not prolong the daytime sleep, and if it is too suppressed, only 20 minutes of refreshing sleep and do not allow more daytime sleep.
2-For Enough Water
Insufficient water consumption causes dehydration, which is also called dehydration, which triggers headaches. Especially during hot weather periods, our body causes water loss between 500-700 milliliters through evaporation from the skin and respiratory tract. A person who will lose at least 1 liter of water through urine should consume at least 2-2.5 liters of water per day. People who have difficulty in drinking water can be recommended to drink the water with aroma. To be prepared fresh in the morning every day, put the peel of fruits such as apple, pear, quince or lemon with sweet and strong aroma in 1.5 liters of water and wait. Keep this water with you at all times and consume it slowly like a beverage.
3-Use Aromatic Oils
Strong aromatic oils such as lavender, eucalyptus or peppermint oil can be used to relieve or relieve headaches due to their relaxing effects. These oils should not be taken orally as they can have very strong aromas and effects. 1 drop of oil can be used by applying it to the temples or by adding a few drops to a bowl of boiled water and smelling the steam. They are good for both the soul and the body, due to their relaxing properties and opening the respiratory tract.
4-Use Herbal Teas
Some herbal teas, which have been used for a long time and whose beneficial effects are known, can also be used to relieve headaches. In addition to its relaxing effects, its antioxidant properties also provide benefits. Especially chamomile, ginger, sage and green tea will work very well as pain relievers. However, the most important point to note here is that these herbal teas must be prepared alone and consumed fresh. Mixing the herbs and/or letting them sit for a long time can also be harmful, as some harmful active substances may form. After boiling, herbal teas should be prepared by placing sufficient amounts in slightly cooled water to approximately 85-90 degrees, waiting for a while and waiting for 2-3 minutes, and they should be consumed completely. The increased amount should be poured.
5-Apply a Cold or Hot Water Bag
The application of a cold water bag to the top of the head, temples and forehead will be good for headaches, it is more effective especially in migraine. However, during this application, the general body temperature of the patient should be normal and he should not be cold. Applying a cold water bag to people who are already cold and cold can increase the headache. Applying the hot water bag to the neck and upper back muscles can reduce or relieve the pain, and this application will be more effective in tension-type headaches. The important point for both applications is that cold or heat should not damage or burn the skin. Cold, like heat, can burn and damage the skin.
Give 6-Massage
Many people have already experienced that massage is good for headaches. However, there are points to be noted. Some people feel pain/pain, called “allodynia”, during pain, by touching the face or scalp. People with allodynia should not be massaged because it can worsen the pain. If there is no allodynia, sweet-hard touches and stroking without pressing too much on the temples, between the two eyebrows, on the scalp and the upper parts of the neck can reduce or relieve the pain. However, very hard pressing, rubbing or squeezing may seem relaxing for the moment, but it can increase the pain even more as it causes the muscles to stiffen later on.
Massage of the neck muscles is a situation that needs to be a little more careful. If possible, it is best to have a professional massage. Spasm in the neck muscles or flattening of the neck is a very common condition due to the fact that posture and sitting disorders are very common, and incorrect massage to this area can increase spasms and may increase pain. Pressing, rubbing or squeezing too hard on the neck and upper back muscles should never be done.
7-Refer to Breathing Exercises
Breathing properly and doing breathing exercises will help both to relieve headaches and to fall asleep easily. There are many different breathing techniques, but I will suggest a very simple exercise:
After sitting and resting normally in a quiet, airy and spacious environment for about 5 minutes, you take a slow and deep breath for 7 seconds for 5 minutes, hold this breath for 4 seconds, and exhale slowly and completely for 8-9 seconds. breathing exercise will be relaxing.
Take 8-Warm Shower
If your conditions are suitable, a shower that is not too hot will relax your muscles, so it will relax your body and help your pain go away.
If you are a migraine sufferer, it will be good to wash your head for a short time with not very cold water at the end of the shower. Doing this may not be good for tension-type headaches.
9-Edit Ambient Light
If your environment is illuminated with a very strong white light, replacing it with yellow light may relieve you. In addition, especially in migraine patients, resting in a dim or dark environment will also help reduce the pain, at least it will ensure that the pain does not increase.
10-Reduce Noise
Noise can be a cause that initiates or increases the headache. If possible, reducing the noise level of your environment or completely quieting it can reduce or relieve your pain.
Especially in patients with migraine, a quiet environment becomes even more important as noise will increase their pain and become intolerable.
11-Be Careful With Your Food Choices
One of the most important factors that trigger headaches is hunger. Nutrition is of great importance to reduce hunger triggering headaches. In particular, foods that are rapidly converted into sugar in the body or directly sugary foods cause a rapid and intense insulin secretion and cause a further decrease in blood sugar approximately 1-2 hours after a meal, triggering a condition called hypoglycemia. Hypoglycemia also triggers headaches. Therefore, instead of fast carbohydrates (white flour foods, white rice, sugary sweets, intensely sweet fruits, potatoes and other starchy foods) especially in sahur, complex carbohydrate foods that cannot be quickly converted into sugar (unprocessed and whole grains not made into bran flour, legumes, nuts, green beans) Leafless vegetables) allows sugar to pass into the blood slowly and prevents hypoglycemia.
In addition, consumption of complex carbohydrates prevents weight gain. Of course, consuming protein foods and green leafy vegetables in the sahur will prevent hypoglycemia and ensure that you are full.
12-Don’t Neglect Outdoors, Sunlight and Exercise
As the blood circulation will slow down in a body that is constantly inactive, and some substances such as endorphins, enkephalin and adrenaline, which are secreted during movement and give our body constructive, repairing and energizing, cannot be secreted, people feel even more tired, energized and unhappy. Since both the feeling of tiredness and unhappiness can trigger pain, non-strenuous daily exercises and movement will reduce your headaches or ensure that they do not occur at all.
You don’t have to have perfect conditions to exercise, such as a gym or large parks, open spaces. You can do stretching and stretching exercises that you can do in any environment by opening the windows in your balcony, if you have one, or in your biggest room if you don’t have a balcony, allowing daylight and fresh air to enter.
13-Try to Cope with Stress
Stress, as the leading trigger of headaches, is of course the most important condition to deal with in order to reduce pain. Considering the fact that a stress-free life is not possible and even some stress is necessary for life, it will be sufficient to accept some of the stress and learn to cope with unnecessary and intense stress.
The formula for coping with stress is not very complicated; If there is something you can do in the face of a stress factor, do it, if there is nothing you can do for a solution, accept it or, best of all, get rid of it.