Headaches - What really causes them and how do I get rid of them forever?
Headaches are something that many of us recognize. It's a dull ache or a throbbing feeling that disrupts your everyday life. But how do we get rid of them?
For some, headaches are a daily struggle, for others an irregular but intense experience . What causes headaches can vary – stress, lack of sleep, poor posture or even dietary factors.
But the key to finding the right relief is understanding the cause of the pain . Often, headaches and migraines are a red flashing warning light to call our attention that “something is not right here!”
Here we go over some common causes of headaches and how you can relieve them using natural methods, not just painkillers and medication.
Getting rid of headaches and pain can be a long-term process and there is rarely a quick fix. It's about setting up good routines to create sustainable habits that support your health in the long term, preferably for the rest of your life.
Stress and tension – The most common cause
Stress is one of the biggest culprits when it comes to headaches and migraines. When we are stressed, our muscles tend to tense up, especially in the neck and shoulders, which can cause tension headaches. This type of headache can feel like pressure around the head or like you have a tight band around your forehead and back of your head. It can start from the lower back and travel up to the neck and nape of your neck.Easement:
Relaxation through self-massage and breathing - Step-by-step
Sit comfortably and take a few deep breaths to relax before you start massaging.
Do this:
- Massage neck and shoulders
Place one hand on the other shoulder and use your thumbs to press on tight muscles in your neck and shoulders. Work your way down to release tension.
- Massage the forehead and temples
Massage your forehead and temples with your fingertips in small circular motions, and gently press on tender points to release tension.
- Base of the neck and scalp
Finish by massaging the base of the neck and the entire scalp in circular motions. Use the entire palm of your hand to gently press over the scalp and release tension.
Breaks: Take regular breaks throughout the day to relax and stretch. A short walk in nature or sitting in silence with a cold headache cap can do wonders.
Deep breathing and Yoga: Learn techniques like deep breathing or mindfulness to manage stress.
Yoga, especially positions that open up the chest and thoracic spine and shoulders, can help release tension.
A simple and effective yoga exercise that can help open up the chest, release tension, and improve posture is the "Cat and Cow" pose. This exercise is gentle but effective for relieving tension in the neck, back, and shoulders, while also helping to improve breathing and reduce stress.
Do this:
Get on all fours with your hands under your shoulders and your knees under your hips. Keep your back neutral and your gaze forward.
- Co-position:
Inhale and lower your belly towards the floor while lifting your chest and arching your back slightly. Imagine yourself opening your chest and looking up at the ceiling for a nice stretch of your front and neck.
Also lift your tailbone up and stretch the entire front of your body.
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Cat position:
Exhale and round your back by drawing your navel towards your spine and tilting your pelvis forward, inward. Push off the floor with your hands and tilt your head inward, with your chin towards your chest. Also tilt your tailbone inward.
Remember to create a soft, undulating movement pattern between the positions.
Repeat this movement in a slow and controlled flow for 5-10 minutes. The Cow and Cat positions can be done in time with your breathing. 
This exercise helps increase blood circulation in the neck and back and improves flexibility in the spine. Deep breathing gives you a relaxing effect that calms the nervous system, relieves tension and reduces stress.
Lack of sleep – Headaches as a result of fatigue
Many people experience headaches when they don't get enough sleep, especially if they are stressed or have a lot on their mind. Lack of sleep affects our nervous system and can lead to migraine-like symptoms. It's not uncommon to wake up with a headache after a restless night.
Easement:
Create a good sleep routine: Try to keep the same bedtime routine every day. Avoid screens and TV for an hour before bed and create a quiet environment with dimmed lights. Putting down your phone or other electronic devices before bed helps reduce brain activity and prepares you for a more restful sleep.
Relaxing sleep rituals: Try an evening routine that includes relaxing herbs like a cup of chamomile tea.
Essential oils like lavender can help you unwind and prepare your body for a good night's sleep. Take a few drops in the palm of your hand and apply to your temples and wrists before going to bed.
Using a spike mat before bed can be a great way to unwind your body. It increases blood circulation, releases muscle tension, and stimulates the production of endorphins, which can contribute to a relaxed and deeper sleep.
Lie on it 10-15 minutes before bedtime.
Mineral Supplements: Magnesium Glycinate is especially beneficial for women over 40, as hormonal changes during perimenopause and menopause can lead to increased stress, sleep problems, anxiety, headaches and migraines. It helps balance hormone levels, supports the nervous system, bone health and reduces the risk of headaches and migraines. Magnesium plays an important role in relaxation and can help improve sleep quality in several ways, it is best taken in the evening.
Can your diet and gut flora affect headaches?
Our gut flora, or microbiome , plays a crucial role in our overall health, and research has shown that it can also affect headaches. An imbalance in the microbiome can lead to inflammation in the body, which can trigger or worsen headaches, especially migraines. The gut and brain are connected through what is known as the gut-brain axis , meaning that what happens in the gut can affect brain function and our experience of pain.
The human gut contains about one kilogram of bacteria, and there are between 400 and 1000 different bacterial species in a normal gut flora. In healthy individuals, the variation among gut bacteria is greater, while people with obesity or certain diseases often have a more limited diversity. Between 70 and 90 percent of the body's immune cells are also found in the gut.
These bacteria play an important role in "training" our immune system and are crucial for the production of hormones, vitamins, minerals and neurotransmitters. Among other things, both dopamine and serotonin, the so-called "feel good" hormone, are produced in the gut, as well as adrenaline and noradrenaline, which help us manage stress, and GABA, which helps calm the nervous system.
In other words, our mental and physical health is dependent on a healthy gut and microbiome!
Easement:
Probiotics and fermented foods: Eating foods that support healthy gut flora can help reduce inflammation and potentially relieve headaches. Fermented foods like sauerkraut, kimchi, kombucha, live bacterial cultures like those in kefir, and probiotic capsules can help balance gut flora.
High-fiber diet: A diet rich in fiber from fruits, vegetables, and whole grains can promote healthy gut flora and reduce inflammation, which in turn can relieve migraines and headaches. The more colorful the food, the better.
Avoid processed foods and sugar: A diet high in processed foods, processed foods, and sugar can create an imbalance in the microbiome, which can increase inflammation and trigger headaches. Try to minimize these foods to keep your gut flora balanced and reduce your risk of headaches.
Avoid triggers: If you notice that certain foods or drinks tend to trigger headaches, try reducing or eliminating them from your diet.
Hydration: Drinking enough water is a simple but effective way to prevent headaches. Aim to drink at least 1.5–2 liters of water per day, especially if you are exercising or outside in the heat.
Nutritious meals: Make sure your diet is balanced and nutritious, focusing on vitamins and minerals like magnesium, potassium, and B vitamins, all of which can help prevent headaches. If your food is colorful, that's a good sign!
By taking care of both your diet and your intestinal flora, you can not only improve your overall health but also prevent and relieve headaches, migraines and a range of other diseases and ailments in a natural and long-term way.
Bad Posture – A Silent Cause of Headaches
If you spend a lot of time sitting at a desk or on your phone, poor posture can lead to neck and shoulder tension, which can cause headaches. Often it's the little things, like leaning your head forward or hunching over, that can cause big pain over time.
Easement:
Ergonomic adjustments: Make sure your workstation is ergonomically designed. Adjust the height of your chair and keep your mouse and keyboard at the right level. Try to keep your back straight and avoid leaning forward.
Stretching and strength training: Strengthen your neck and back muscles with regular exercises. This can help improve posture and reduce the risk of headaches. A simple exercise for this is the “Chest Opener with Elbow Lift” .
Do this:
-
Stand or sit with your back straight. Keep your feet shoulder-width apart and relax your shoulders.
- Place your hands behind your head with your elbows out to the sides.
- Inhale and gently lift your elbows up and back, as if you want to push your chest forward. Keep your body straight, and avoid arching your back too much.
- Hold the position for 5-10 seconds while breathing deeply. Focus on opening your chest and lengthening your neck.
- Slowly lower your elbows to the starting position and repeat 8-10 times.
By stretching your chest muscles and opening your shoulders, you counteract the negative effects of a forward-leaning posture. You also strengthen the stabilizing muscles in your neck and upper back. Try doing this exercise once in the morning and once in the afternoon.
How do I start so it doesn't feel overwhelming?
It can be overwhelming to make changes in your daily life, and it's okay to feel that way. To avoid feeling overwhelmed, it's best to start small and make changes step by step.
Think of it as creating sustainable habits for the rest of your life instead of trying to do everything at once. Here are some simple tips to get you started:
Start with a small change every day .
Maybe you can start by adding a new habit that is easy to do – like massaging your neck and shoulders for 5 minutes in the morning. After a few days, when it feels like a habit, you can add another one, like doing a short yoga exercise like Cat and Cow, to release tension. We are often very tense in the morning.
Focus on one thing at a time.
If you have stress or sleep problems, choose a solution to start with. For example, if you have trouble sleeping, try putting your phone away an hour before bed or lying on a spike mat for 10-15 minutes to increase blood circulation, release muscle tension, and stimulate the production of endorphins. Once you have made it a habit, you can start looking at other areas, such as improving your posture or diet.
Build up small routines.
Change one meal at a time to something more nutritious or eat a breakfast rich in fiber and probiotics, like a bowl of kefir, berries, chia seeds, and some sugar-free granola, or whole-grain toast with avocado and a boiled egg. Find recipes that you like that are easy to prepare. Or start drinking more water throughout the day, something as simple as keeping a water bottle near you.
Be kind to yourself.
Remember that small changes can make a big difference in the long run. It's not about being perfect, it's about taking small steps that make you feel better. Give yourself time and be patient. Think of this as something you're doing for the rest of your life.
Taking small steps at a time will make it easier to keep going and avoid feeling overwhelmed. And remember – every little change counts!
Closing thoughts
Headaches aren't just a physical ailment – they often reflect how we handle stress, our lifestyle and our habits. By understanding the cause of your headaches, you can take control of your health and try natural methods to relieve the pain.
Whether it's reducing stress, improving your sleep, correcting your posture, or adjusting your diet, there are many ways to find balance and reduce headaches and migraines naturally.
Remember that small changes in your daily life can make a big difference to your well-being, health and your headaches. Work long-term and have continuity. You probably won't notice the difference right away, so give it time.
Take care of yourself, and learn what your body is trying to tell you – it could be the key to living a more balanced and pain-free life.