Headaches are a common problem that affects millions of people every day. Many people rely on over-the-counter medications to help relieve their symptoms. However, there are plenty of natural, drug-free options that can also be effective.

In this article, a health expert reveals the best non-drug remedies for headaches that are worth trying.

1. Massage Therapy

Massage therapy can help to relieve tension headaches by relaxing the tense muscles in your shoulders, neck, and head. The deep tissue manipulation helps to increase blood flow to your head, which can further alleviate your headache symptoms.

Studies have found that just 30 minutes of massage therapy can reduce the intensity and frequency of headaches.

2. Acupuncture

Acupuncture is an ancient Chinese practice that involves the insertion of thin needles into specific points throughout the body. According to Traditional Chinese Medicine, acupuncture can help to restore balance and reduce pain.

Studies have found that acupuncture can be effective in treating tension headaches and migraines by decreasing pain intensity and duration.

3. Yoga and Meditation

Yoga and meditation are other non-drug remedies that can help to reduce stress and tension, which can contribute to headaches. Yoga involves slow, intentional movements that can help to stretch and relax your muscles.

Meanwhile, meditation can help to calm your mind and improve your breathing. Both practices can help to reduce the frequency and intensity of headaches.

4. Aromatherapy

Aromatherapy uses essential oils to relieve symptoms of headaches. Peppermint oil, in particular, is known to have pain-relieving and cooling effects. Simply inhaling the oil, or applying it topically, can help to reduce headache symptoms.

5. Cold Pack Therapy

Applying a cold pack or ice pack to your head can help to constrict the blood vessels in your head, reducing inflammation and easing your headache symptoms. Wrap a cold pack in a towel, and apply it to your forehead for 15-20 minutes.

You can repeat the process as needed.

6. Heat Therapy

Apply heat to your head can help to relax the muscles and increase blood flow. Use a warmed towel or hot water bottle to gently apply heat to your neck or forehead. Alternatively, you could take a hot shower or bath for full-body relaxation.

7. Stay Hydrated

One of the easiest ways to prevent headaches is to stay hydrated. Dehydration can cause headaches or make your existing headache worse. Be sure to drink plenty of water throughout the day, and avoid sugary or caffeinated drinks which can dehydrate you.

8. Get Enough Sleep

Lack of sleep can trigger headaches or make your existing headache worse. Make sure you are getting 7-9 hours of sleep each night. Establish a good bedtime routine, and avoid screens for at least an hour before bed.

9. Eat Healthy Foods

Eating a balanced diet can help to prevent headaches. Avoid processed foods, refined sugars, and alcohol which can trigger headaches. Instead, focus on eating whole foods, fruits, vegetables, and lean proteins.

10. Exercise Regularly

Regular exercise can help to reduce stress and tension which can contribute to headaches. Aim to get at least 30 minutes of moderate exercise each day, such as brisk walking, cycling or swimming.

Exercise also releases endorphins, which can help to alleviate pain and improve your mood.