how to reduce headache

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There are several effective ways to reduce a headache, including lifestyle changes, home remedies, and relaxation techniques.

Exercise regularly to relieve stress and release endorphins, which block pain signals. Aim for 30 minutes of moderate exercise at least five days a week.
Limit caffeine intake, as too much caffeine can raise blood pressure and trigger headaches.
Eat a healthy diet by avoiding processed foods, certain trigger foods (like chocolate, aged cheese, and alcohol), and focus on whole, fresh foods.
Stay well-hydrated by drinking plenty of water, as dehydration can cause headaches.

Apply hot or cold compresses to areas of pain to relieve muscle tension.
Use aromatic oils such as lavender, eucalyptus, or peppermint applied to the temples or inhaled as steam for relaxation.
Drink herbal teas like chamomile, ginger, or peppermint, which can soothe headache symptoms.
Practice deep breathing exercises, meditation, and progressive muscle relaxation to reduce stress and muscle tension.
Get enough sleep and try to maintain a consistent sleep pattern.
Massage therapy can ease muscle tension that contributes to headaches.

Rest in a quiet, dim or dark room if possible to reduce light and noise triggers.
Regulate ambient light by switching to yellow light from harsh white light to reduce headache intensity.

These approaches can help lessen headache frequency and intensity naturally, with or without medication.