Do headaches ruin your day? Discover natural remedies to find relief!
If you have ever been sidelined by the pounding, squeezing, or throbbing discomfort of a headache, you’re not alone. Headaches come in many forms—tension, migraine, sinus, cluster, or even caffeine withdrawal. While their symptoms differ, the goal remains the same: relief. Fortunately, there are a variety of natural remedies. However, not all headaches can be managed with herbs alone.
If your headache is sudden, severe, or accompanied by symptoms like confusion, fainting, high fever, numbness, stiff neck, vision changes, trouble speaking or walking, or nausea, seek medical attention immediately.
Identify the Root Cause of Your Headache
Dehydration: Are you also experiencing a dry mouth, lightheadedness, and pounding headache? Be sure to increase your fluid intake with electrolytes, especially during hot weather and physical exertion. Decrease alcohol and sugar intake.
Magnesium Deficiency: Are you also experiencing sluggishness, muscle cramps, and general weakness? Try increasing your intake of magnesium-rich foods like leafy greens, nuts, seeds, and whole grains, or consider a supplement.
Eye Strain: Are you finding yourself squinting a lot? Take regular breaks, adjust screen brightness, and consider an eye exam.
Seasonal Allergies: Are you sneezing and have itching eyes? It may be that you are experiencing seasonal allergies.
Posture and Tension: Are you also experiencing tight shoulders and a tired back? You may be spending too much time in front of a computer. Be sure to take breaks and stretch regularly.
Food Sensitivities: Are you experiencing headaches after certain foods? Dairy, gluten, or artificial additives might be triggers. Keep a food diary to identify patterns and consult a healthcare provider for testing.
Tip: Tracking your symptoms in a journal can help pinpoint triggers and guide your remedy choices.
Herbs That Can Help
Catnip (Nepeta cataria): A calming mint that relaxes tense muscles, making it ideal for tension headaches, especially near bedtime. Blend with fennel if digestion issues accompany your headache. Caution: Avoid during pregnancy.
How to Use: Steep 1-2 tsp of dried catnip in 8 oz of hot water for 10-15 minutes. Sip slowly.
Chamomile (Matricaria recutita): A versatile herb that eases tension, aids digestion, and promotes sleep. Perfect for evening headaches. Blend with catnip, lavender, or skullcap for added relief.
How to Use: Steep 1-2 tsp of dried chamomile flowers in 8 oz of hot water for 10 minutes. Add honey if desired.
Feverfew (Tanacetum parthenium): A traditional remedy for sinus headaches, migraines and severe headaches. Its bitter taste is best masked in blends. Caution: Avoid if pregnant or breastfeeding.
How to Use: Use 1/4-1/2 tsp of dried feverfew in a tea blend with sweeter herbs like spearmint. Limit use to short-term relief.
Lemon Balm (Melissa officinalis): A lemony herb that calms nervous tension and relaxes head and neck muscles. Great in teas or tinctures.
How to Use: Steep 1-2 tsp of dried lemon balm in 8 oz of hot water for 10-15 minutes, or use 20-30 drops of tincture in water.
Skullcap (Scutellaria lateriflora): Excellent for stress-related tension headaches. It quiets an overactive mind and aids sleep. Blends well with passionflower, lavender, or chamomile.
How to Use: Steep 1-2 tsp of dried skullcap in 8 oz of hot water for 15 minutes, or use 20-40 drops of tincture.
Spearmint (Mentha spicata): A sweet, calming mint that enhances tea blends and promotes relaxation, and respiratory support.
How to Use: Steep 1-2 tsp of dried spearmint in 8 oz of hot water for 10 minutes, or blend with other herbs.
Willow Bark (Salix alba): Contains salicylates (similar to aspirin) for anti-inflammatory and pain-relieving effects. Use orally as a tincture or topically for tension. Caution: Avoid if allergic to aspirin or on blood thinners.
How to Use: Use 10-30 drops (1/2-1 dropperful) of tincture in water, or apply a diluted tincture topically to tense areas.
Essential Oils That Can Help
German Chamomile (Matricaria recutita): Anti-inflammatory and antispasmodic, it promotes muscle relaxation. Blend with lavender, patchouli, or frankincense for headache relief.
How to Use: Add 2-3 drops to a diffuser, or dilute in a carrier oil (1-2% concentration) and massage into temples.
Eucalyptus (Eucalyptus radiata): Great for sinus headaches and mental fatigue. It opens airways and reduces congestion. Caution: Avoid with children under 10 or if asthmatic.
How to Use: Add 1-2 drops to a bowl of hot water for a steam inhalation (5-10 minutes), or use in a diffuser.
Frankincense (Boswellia spp.): Quiets the mind and reduces pain, ideal for stress-related headaches.
How to Use: Diffuse 3-5 drops, or dilute in a carrier oil and apply to wrists or behind ears.
Lavender (Lavandula angustifolia): A calming oil that relieves stress and tension headaches. Well-studied for pain relief.
How to Use: Diffuse 3-5 drops, or dilute in a carrier oil and massage into temples, neck, or wrists.
Peppermint (Mentha x piperita): Cools and calms tension while opening airways. Effective for sinus and tension headaches. Caution: Use low concentrations and avoid with young children.
How to Use: Dilute in a carrier oil (1-2% concentration) and apply to temples or neck, or add 2-3 drops to a diffuser.
Rosemary (Salvia rosmarinus): Improves circulation and acts as an analgesic, great for brain fog or sinus complaints. Caution: Avoid high-camphor varieties with young children or if pregnant.
How to Use: Diffuse 2-3 drops, or dilute in a carrier oil and massage into scalp or neck.
Spike Lavender (Lavandula latifolia): Energizing and decongestant, perfect for sinus headaches. Rich in 1,8-cineole for antimicrobial and anti-inflammatory benefits.
How to Use: Diffuse 2-3 drops, or dilute in a carrier oil and apply to chest.
Safety Note: Always dilute essential oils in a carrier oil (e.g., jojoba, coconut, or almond oil) before applying to skin, and perform a patch test to check for sensitivity. For a 1% dilution, add 5-6 drops of essential oil into 1 ounce of carrier oil, and for a 2% dilution, add 10-12 drops of essential oil into 1 ounce of carrier oil.
Recipes for Relief
Combine herbs and essential oils into practical recipes for immediate and long-term headache relief:
Head Calming Tea or Tincture
Ingredients: 1 part chamomile, 1 part spearmint, 1 part catnip
Tea: Steep 2-3 tsp of the blend in 6-8 oz of hot water for 10-15 minutes. Add honey or lemon to taste.
Tincture: Fill a mason jar halfway with the herb blend, cover with vodka to within 1 inch of the top, seal, and let sit for 4 weeks. Shake daily. Strain and use 20-30 drops (1 dropperful) in water as needed.
Stop the Pounding Tea or Tincture
Ingredients: 3 parts chamomile, 2 parts lemon balm, 1 part skullcap, 1 part feverfew
Tea: Steep 2 tsp of the blend in 6-8 oz of hot water for 10-15 minutes. Sweeten if desired.
Tincture: Follow the same tincture method as above. Use 20-30 (1 dropperful) drops in water.
Serenity Tea or Tincture
Ingredients: 2 parts chamomile, 2 parts lemon balm, 1 part skullcap
Tea: Steep 2-3 tsp in 6-8 oz of hot water for 10-15 minutes. Add honey or lemon.
Tincture: Follow the tincture method above. Use 20-30 drops (1 dropperful) in water.
Stop the Sinus Pain Aromatherapy Inhaler
Ingredients: 4 drops German chamomile, 3 drops spike lavender, 2 drops rosemary, 2 drops eucalyptus, 1 blank inhaler with cotton wick
Add drops to the wick, insert into the inhaler, and cap. Inhale deeply into each nostril as needed. Store with the cover on.
Head Relief Roll-On or Massage Blend
Ingredients: 6 drops frankincense, 4 drops lavender, 2 drops rosemary, 1 fl oz Trauma oil or jojoba oil
Mix oils together with the carrier oil to create a 2% dilution blend. To use as a roller, put the blend into a 10ml roller bottle. Apply to neck, shoulders, wrists, or behind ears as needed.
Calming Facial Steam
Ingredients: 1 drop German chamomile (or 1 Tbsp dried chamomile flowers), 1 drop lavender (or 1 Tbsp dried lavender flowers)
Add to a bowl of just-boiled water. Cover your head with a towel to create a tent, and steam for 5-15 minutes with eyes closed. Breathe deeply.
Relaxing Magnesium Spray
Ingredients: 1/2 cup distilled water, 1/2 cup magnesium chloride flakes, amber glasss spray bottle
On the stovetop, heat the water in a small saucepan, add in the magnesium flakes and stir until the flakes are all completely dissovled. Remove from heat and allow it to cool. Using a funnel, pour the magnesium water into a glass spray bottle. This spray may cause tingling, over time the tingling will reduce, but if the tingling is too much, you can mix it with lotion before applying.
Final Thoughts
To bid headaches farewell, we need to get at the root cause of the headache. Sometimes it is difficult to root out the cause, so in the meantime, you are now equipped with some knowledge of herbal allies to turn to in your time of need. From the relaxing wonders of herbal teas to the soothing scents of essential oils, you now have an arsenal to fight against head pains. Try one of these remedies and see what works for you! Keep a journal of your symptoms and triggers to fine-tune your natural headache relief plan.
Comments