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Did you know that acetaminophen is not so great for you? We were long told it was “gentle” and “safe,” but it seems like every week now I read something new and unsettling about it. Among other things, it is said to be an endocrine disrupter, to decrease glutathione (the body’s very important master antioxidant that helps the body fight infection), and to be the leading cause of liver failure in the U.S. Do we really want to trade a headache for liver damage?
I don’t. So what can a person do when they have a headache instead of popping the ubiquitous little pills? Here are some ways I like to try to alleviate a headache before resorting to over-the-counter medicaton:
1. Hydrate
Have you had anything to drink lately? Was it water? Have you had PLENTY to drink? Most of us walk around pretty dehydrated most of the time, and dehydration can cause some pretty gnarly headaches. Try drinking 32 ounces of water and then wait a little while and see if your headache starts to feel better. Often this works and I don’t have to go any farther down the list. If I have drunk lots of water and I still feel dehydrated, I might need to add some electrolytes. I will try coconut water if I have it on hand, or I might add this natural electrolyte powder to a drink. I find this especially helpful if I’ve had a fever or digestive issues that are contributing to my headache.
2. Eat
Are you hungry? Of course if you haven’t been eating when you should and you’ve let yourself get too hungry, you might get a headache. Or maybe you have eaten, but all you have had all day is a bag of chips or a cookie. I find that when I’m really hungry and I just grab something that is available for whatever reason, I often feel worse than before. Sometimes I need food with nutritional value to stave off a headache.
3. Lavender Essential Oil
If I’ve had plenty of water and I don’t need to eat, the next thing I go to is lavender essential oil. I dilute the lavender in a carrier oil — most often fractionated coconut, but other carrier oils would work as well. (Fractionated coconut oil isn’t solid like the coconut oil that you eat; it has been treated so that it is liquid even at room temperature.) You could easily make a roller bottle of pre-diluted lavender to have on hand for headaches, but I usually dilute it in the moment. Diluting your oil is going to make your precious essential oils last longer since you may not use as much, plus you get the benefits of the carrier oil as well as the essential oil. The most efficient way to get the benefits of essential oils is via the olfactory center, or smelling them, so often we don’t even need to apply topically. You could just smell the oil from the bottle or put some in a diffuser. However, as I said before, lavender is good for the skin, and I like to massage my temples, neck, and ears as part of this therapy. I tend to do around a 1-2.5% dilution. I put about a teaspoon of fractionated coconut oil in the palm of my left hand and then add one or two drops of lavender oil and stir it up with my finger. I then begin massaging it into the aforementioned areas. Of course I am careful to avoid my eyes, and I never, ever put essential oils in my ear canal.
4. Take a Walk
Often when I have a headache, moving is the last thing I want to do, but sometimes — especially if I’ve been inside all day — walking in the fresh air for 10 minutes is exactly what I need to help kick a headache. Combine walking with some deep nasal breathing and you’re really in business. Of course in some cases, my body needs stillness and rest, so I have to listen to my body to understand what it needs.
5. Deep Breathing
Adults breathe very shallowly most of the time (not so for small children — watch a baby sleep sometime), which can be pretty detrimental to us in many ways. Try some long, deep nasal breathing to counter a headache. You could try box breathing (which I explain here), or the 4-7-8 breathing pattern (inhaling for a count of four, holding in for a count of seven, and exhaling for a count of eight). Whatever breathing exercise you try, I would suggest that you breathe through your nose (at least on the inhale) to activate the parasympathetic (rest and digest) nervous system, and focus on repeating the rhythm of your breath to create a “coherent” breathing pattern. Erratic breathing patterns may make you more anxious, but breathing in a rhythmic or coherent way can signal the brain to relax.
6. Lymphatic Drainage
If your headache is caused by sinus issues or illness, you might benefit from a lymphatic drainage massage. I like to use this lymphatic drainage cream and do a massage like the one shown here. Dry brushing is also wonderful for moving lymph. All you need is dry skin and a natural bristle brush, like this long-handled one. Brush each area in long strokes toward your heart, or try a dry brushing routine like this one.
7. Rest the Eyes
Have you been looking at a screen all day? Sometimes we can’t help it — I’m looking at a screen right now and couldn’t very well type this without doing so — but prolonged screen use can really do a number on your eyes and your head. This is more of a preventative suggestion, but if you have to look at a screen for long periods of time, consider wearing blue light blocking glasses. I like clear lenses for during the day and yellow or red lenses for wearing after dark at home. Another way to ease eye strain is to remember the 20/20/20 rule: Every 20 minutes, look at something 20 feet away for at least 20 seconds.
8. Grounding
Get your bare feet on the earth! Does this sound crazy to you? Studies have shown that the slight negative ionic field emitted by the earth can help you with inflammation, immune response, and wound healing, and more. If going outside just isn’t going to work for you, try a hot bath. Soaking in a tub can have a similar grounding effect on the body, and the heat from the water may help relax your muscles and relieve your headache as well! A third option is to invest in a grounding/earthing mat, like this one.
9. Herbal Remedies
My next go-to is a combination of two herbal tinctures: Pain Potion and Anti-Inflammatory. I have found that one or the other of these sometimes helps my headache, but depending on what has caused my headache, the combination of the two is often more effective for me. One great thing about using herbs is, like with essential oils, they’re good for many things. Most herbs offer us diverse and varied benefits, so while my goal when I take an herbal tincture may be headache relief, my body is going to receive more benefits like increased liver and lung health, healthy blood sugar levels, and a healthy immune system. Bonus!
10. Turmeric
Turmeric is a super-root with tons of benefits, but it is perhaps most famous for its anti-inflammatory properties. Inflammation and pain go hand-in-hand, and turmeric has been shown in some studies to be just as effective as acetaminophen at reducing pain. I like these Turmeric + Black Pepper capsules. Black pepper works with turmeric to make its active ingredient — curcumin — more bioavailable to your body.
11. Have a Cuppa Tea
If tinctures and other remedies aren’t your thing, try an herbal tea. Besides helping to hydrate you, herbs like chamomile can be very helpful for a headache, and sipping a hot beverage can help you release tension all on its own. This herbal loose-leaf tea contains rose petals and lavender and is designed to help you relax. I also love Traditional Medicinal’s Chamomile with Lavender tea when I have a headache or need to unwind.
12. Hit the Sack
Sometimes when nothing is cutting it, all you can do is go to sleep. Go to a dark room, use some white noise or some relaxing music or audio that creates a sense of calm for you. If you’re having trouble falling asleep, try this gentle sleep tincture that is safe for children and does not contain melatonin.
There you have it! Twelve ideas to help halt a headache. Have you tried any of these? Let me know below!
Healthy Whole Soul 