15 solutions naturelles pour soulager les maux de tête et migraines

Tired of having a headache regularly? In this article, you will learn about the most common causes of headaches as well as our 15 best natural solutions to relieve or treat them.

Headache is at the top of the list of the most debilitating physical problems in the world. Frequent episodes of headache (or headache) lead to a decrease in the quality of life and can even affect the family, social and professional spheres of an individual who suffers from it.

There are several kinds of headaches; tension headaches and migraine are the most common. Other types of headaches are also common: Horton headache (or cluster headache), temporomandibular (jaw) disorders, Arnold’s neuralgia, cervicogenic headaches, sinusitis and many others.

According to the American Chiropractic Association, 95% of headaches are primary headaches , that is, tension headaches, migraines, or cervicogenic headaches. They are not caused by any disease, but by a neurostructural imbalance resulting from poor lifestyle habits.

There are as many causes as there are types of headache: vertebral joint dysfunction, muscle tension, dehydration, intolerance to synthetic fragrances, food intolerance, hormonal imbalance, vitamin or mineral deficiency, alcohol abuse, withdrawal, infection of upper respiratory tract, hypertension, hypoglycemia, serious illness …

The relief of the headache will obviously depend on its origin. A doctor of chiropractic can help you find the cause of your headache. This will help you identify the triggers, if there are any, and avoid them, if possible. You can also work with your doctor of chiropractic to establish a relief plan adapted to your situation and discover the tools that will help you relieve your symptoms.

Here are 15 natural solutions to relieve headaches.

1) Drink water. What mundane advice, isn’t it? You would be surprised at the number of headaches caused by dehydration. As soon as we feel the onset of a headache, we rush to our bottle of water to have a big drink!

2) Consult in chiropractic. The chiropractor can find and fix the cause of many headaches. They can also guide you in adopting a healthy lifestyle in which the frequency and duration of headaches can be reduced. Numerous studies report that chiropractic adjustments (cervical manipulations) are effective and safe in the relief care of migraines and headaches of cervical origin, while being associated with few side effects. Consulting a chiropractor will allow you to receive a clear diagnosis and to establish with him a relief plan adapted to your situation.

3) Massage your neck, shoulders and face. Many headaches have their origin in muscle tension in the neck or shoulders. Massaging and stretching these muscles can help release pressure. See a chiropractor to find and fix the cause of these muscle tensions as soon as possible. Rather, other headaches are caused by sinus congestion. Using your fingertips, massage the forehead and cheeks from the outside inward – the goal being to direct the mucus up the nose so that it drains down the throat.

4) Detect intolerances. Gluten, dairy products and even electromagnetic waves can be the cause of headaches. The only way to know if your headache is caused by intolerance is to eliminate the suspected agent for a period of about 30 days and see the effects.

5) Avoid triggers. Certain types of headaches, and particularly migraines, are precipitated by triggers like sulfites, coffee, dairy products, alcohol, cold meats, food additives, food coloring, refined sugar, etc. Get to know which foods give you headaches (the food journal can be of great help) and avoid them as much as possible so as to reduce the frequency of episodes.

6 ) Avoid synthetic fragrances. They are EVERYWHERE: detergents, eau de toilette, household products, textile deodorants, scented candles, cosmetics, etc. Choose fragrance-free products and add your high-quality essential oils yourself (cheap essential oils often contain synthetic fillers and solvents). Avoid using perfume, do not use «scent» in the car or in the house.

7) Use the essential oil of peppermint or lavender. Go for a therapeutic grade essential oil: put a drop in the palm of your hand, rub your hands together, close your eyes, and bring your hands to your nose. Take 3 or 4 deep breaths through your nose. Rub your hands on your neck and shoulders and massage your temples. Repeat as needed.

8) Get some fresh air. Go out for a walk for a few minutes to oxygenate your brain and reduce tension.

9) Try cryotherapy and heat therapy. Some headaches can be relieved by applying ice or heat to the back of the neck. Do not apply the ice directly to the skin and do not exceed 15 minutes. The heat can be left on for about 30 minutes.

10) Take a magnesium supplement. Many people are deficient in magnesium, and studies have reported that people with migraines are particularly affected by this deficiency. A daily supplement of high quality magnesium (in the form of magnesium citrate or bisglycinate) may be a good option, especially in people with high stress, those with diabetes, or people who drink high amounts of alcohol.

11) Leave the screens behind. The computer, tablet, television or mobile phone can strain the eyes and lead to headaches. Mobile devices are even more often the cause of headaches because of the position in which they are consulted (neck of the text message). Straighten up and take regular breaks, whether at leisure or at work.

12) Move more. Exercise increases the level of endorphins in the body and promotes relaxation and resistance to stress. Stretching regularly can also help reduce the onset of headaches.

13) Learn to manage stress. Find stress management tools that are right for you: yoga, meditation, listening to music, walking in nature, etc. Mental stress is a major cause of physical tension that affects neck mobility and muscle tension.

14) Adopt an adequate posture. Whether at the desk, on the couch or in your bed, proper posture is important in preventing headaches. Make sure you have an ergonomic workstation. Use a pillow that fits your size and don’t sleep on your stomach.

15) Treat allergies . Headaches can come from a seasonal allergy problem or from an allergy to dust or mites. Use lavender essential oil to reduce your symptoms, vacuum frequently and especially the mattress.

 

References
1. MAUSKOP et al. “Why all migraine patients should be treated with magnesium”, Journal of neural transmission , Vienna, vol. 119, no.5, p. 575-579, 2012.
2. BRYANS et al. “Evidence-based guidelines for the chiropractic treatment of adults with headache”, Journal of Manipulative Physiological Therapeutics , 2011.
3. TUCHIN. “A Randomized Controlled Trial of Chiropractic Spinal Manipulative Therapy for Migraine”, Journal of Manipulative and Physiological Therapeutics , 2000.
4. CLAR C. et al. «Clinical effectiveness of manual therapy for the management of musculoskeletal and non-musculoskeletal conditions: systematic review and update of UK evidence report»,Chiropractic Manual Therapies , March 28, 2014, vol. 22, no 1, p. 12.
5. VARATHARAJAN S. et al. “Are non-invasive interventions effective for the management of headaches associated with neck pain? An update of the Bone and Joint Decade Task Force on Neck Pain and Its Associated Disorders by the Ontario Protocol for Traffic Injury Management (OPTIMa) Collaboration ”, European Spine Journal , July 2016, vol. 25, no 7, p. 1971-1999.