You may experience different types of headaches depending on the origin of the headache. Tension headaches may emerge due to tightened muscles around the shoulders, neck, jaw and scalp; they usually occur in response to stress, anxiety and sleep deprivation. Migraines, cluster and sinus headaches are other common forms that can range in severity. Although headaches can have many causes, consuming certain foods may actually help bring some relief, regardless of the origin of the headache. Nonetheless, if you have additional symptoms like light sensitivity, nausea, vomiting or dizziness, you should consult your physician immediately.
Step 1
Eat blood sugar-stabilizing foods to reduce headaches caused by low glucose levels and hunger. For example, high-fiber foods such as dark green leafy vegetables, oatmeal, soybeans, nuts, seeds and black beans help to regulate blood sugar levels and are also rich in magnesium; a magnesium deficit may cause the onset of a headache, or at least make it worse, Wener and Sharon Hoeger say in "Principles and Labs for Fitness and Wellness." High-fiber foods are also high in pantothenic acid, which helps reduce headaches, the authors note.
Step 2
Grate fresh ginger and add it to your meals or mix it with boiling water. Ginger is a natural anti-inflammatory that can alleviate inflammation associated with headaches, although further research is warranted, Joel Paulino and Ceabert Griffith say in "The Headache Sourcebook." Ginger root may also quell an upset stomach that some migraine sufferers may experience due to light sensitivity.
Step 3
Add fatty fish varieties to your diet to prevent and treat headaches. Fatty fish are high in omega-3 fatty acids, which help fight inflammation that causes headaches, Donald Rudbin and Clara Felix say in "Omega 3 Oils." Although further research is needed, eating fish three times a week might circumvent the development of certain headaches.
Step 4
Keep yourself hydrated. One of the common causes of headaches is dehydration. If you do not replenish lost water that occurs due to urination or exercise, you may develop a headache. You may want to exceed the normal eight glasses a day, especially if you experience tension or cluster headaches, which can worsen if you lack hydration.
Step 5
Help alleviate headaches by drinking a small amount of caffeine. Although an excess of caffeine triggers some headaches, if you drink a moderate amount -- no more than 2 cups a day -- you may find it beneficial, the National Headache Foundation says. Avoiding headache-triggering foods is also helpful. These foods include processed meats, alcohol, cheese, pickled or fermented foods and monosodium glutamate.
Tips and Warnings
- Recognizing early symptoms of a headache and acting accordingly can reduce the severity and length of the pain. If you get headaches because of low blood sugar, for example, avoid this by keeping a high-quality food near you at all times.
- If your headaches are severe or become debilitating, you should speak to your doctor who may prescribe medication.
References
- MedlinePlus: Headaches
- "Principles and Labs for Fitness and Wellness"; Wener and Sharon Hoeger; 2009
- "Omega 3 Oils"; Donald Rudin and Clara Felix; 2006
- National Headache Foundation: Diet and Headache
