The Ultimate Guide to Headaches: Types, Triggers, and Proven Solutions

You are probably familiar with the feeling— a dull throbbing pain behind the eyes, a tight invisible band that squeezes the forehead, a sharp stabbing pain that gets even more intense when you look at bright lights.

Headaches are one of the most common health issues faced by people globally. In fact, about 50% of adults around the world suffer from headaches every year.

Even though headaches are widely common, they are gravely misunderstood.

Many people treat their headaches the same way. They purchase over-the-counter painkillers and hope that it works.

Usually, it does work. But it only provides temporary relief. Painkillers are not really a permanent solution for every type of headache.

Medicines that can treat a tension headache usually do not work on a migraine. Also, using painkillers too often can lead to more headaches.

If you want to find lasting relief for your headache and not just a short temporary solution, then you need to find out what kind of headache you are suffering from.

The headache type can be identified by its symptoms.

In this headache-guide, you will learn about the most common types of headaches. You will also understand its symptoms, its prevention and solution as well.

So, how to identify a headache?

While trying to figure out what type of headache you have, the biggest indicator is the location where you are experiencing the pain.      

Some individuals may have a slightly different experience, but in most cases, specific types of headaches tend to cause pain in specific zones on your head and face.

Let us explore further.

I. Types of Headaches.

Doctors and other medical professionals had divided headaches into two categories— primary headaches and secondary headaches.

Primary headaches are the type of headaches that are considered to be a medical condition. For example, a migraine.

Secondary headaches are the type of headaches that are caused due to an underlying medical issue. This medical issue can be high blood pressure or sinus.

Here are the different types of headaches—

i. Tension Headaches (The Vice Grip).

Tension headaches are the most common type of headaches. It affects about 70% of the people in the world, at some point in their lives.    

Tension headache symptoms include a dull pain that can be felt around your forehead, temples and/or the back of your neck.

It is a steady pain that also feels as if a tight band has been clamped around your head.

Tension headaches are usually bilateral. Which means that they affect both sides of the head. And in most cases, they don’t cause nausea.

For the longest time, these headaches were blamed on tight neck muscles.

But, as research methods got better with time, it was found that the root cause of tension headaches were muscle tension in the neck, shoulders, and scalp, combined with an increased sensitivity to pain in the nervous system.

ii. Migraines (The Neurological Storm).

People who suffer from migraines would tell you that it is a really intense headache. But it is not just that. Migraines are more than “just a bad headache”.

In fact, they are a series of complex neurological events that affect more than 1 billion people all across the globe.

It has been discovered that migraines affect more women than men. The reason is fluctuating hormones.

You can easily identify a migraine as it presents itself as a pulsating pain on one side of the head. A migraine attack can last anywhere from 4 to 72 hours!

While going through a migraine, people also experience light-sensitivity (photophobia) and sound-sensitivity (phonophobia).

In extreme cases, migraines come with nausea and vomiting.

Out of all the migraine sufferers of the world, about 20-30 %  of people report experiencing an “aura” before the pain hits them.

The “aura” can be anything from visual disturbances (seeing zigzag patterns, flashing lights, or getting temporary blind spots) to tingling sensations in the hands and face.

A migraine occurs when the trigeminal nerve system is activated and  inflammatory signaling molecules like Calcitonin Gene-Related Peptide (CGRP) are released.

The blood vessels in the lining of the brain begin to swell and as a result,  intense pain signals are sent back to the brainstem.

iii. Sinus Headaches (The Pressure Cooker).

Sinus headaches are rare. People often misidentify a migraine as a sinus headache, especially when they diagnose it by themselves.

Sinus headaches exhibit in the form of a deep, dull constant pain in the bridge of the nose, forehead and cheekbones.

When a person lies down or bends over during a sinus headache, the pain gets even worse.

What’s more?

These headaches are often accompanied by other symptoms of sinusitis such as nasal congestion, fever and swelling in the face.

iv. Cluster Headaches (The Suicide Headache).

Like the name suggests, cluster headaches are headaches that are felt in clusters or cyclic patterns. They can last for a few weeks or even months.

Cluster headaches are not that common. They fall under the category of primary headaches as they can be quite intense.

People who suffer from cluster headaches experience stabbing pain centered behind or around one eye.

While going through a cluster headache, a person may also get watery eyes, a runny nose. In more severe cases, the eyelid of the affected eye may begin to droop.

Cluster headaches usually get worse within 10 minutes. They can last as long as three hours.

Cluster headache causes are linked to the hypothalamus. Hypothalamus is known as the brain’s biological block.

When there are abnormalities in the hypothalamus, it can lead to a sudden release of histamine or serotonin.

As a result, inflammation in the trigeminal nerve and surrounding blood vessels occurs. Consequently, a person starts experiencing immense pain that are called cluster headaches.

And since it stems from the brain’s biological clock, cluster headaches often begin at the exact same time of day and year.

v. Medication Overuse Headaches (The Rebound).

As strange as it may sound, there are headaches that are known as medication overuse headaches.

And the cause of these headaches are exactly what you think it is. It’s the overuse of pain medication.

The very pills that are designed to cure your headache can end up causing them if they are used too frequently.

Consuming meds like ibuprofen, acetaminophen, or triptans for more than 10 to 15 days a month can change your brain-chemistry, lowering its pain threshold.

Hence, when you stop taking these pills, it can trigger a withdrawal headache.

These types of headaches are usually dull and consistent in nature. You can feel them almost everyday, right after you wake up.          

Vi. Dehydration headaches.

When your body loses more fluids than it takes in, a dehydration headache gets triggered.

It happens because a lack of water in the body makes the brain tissues shrink and pull away from the skull. It eventually begins to hurt.

Dehydration headaches are usually dull in nature. During an attack, you can feel a throbbing sensation that spreads all over the head.

More often than not, these types of headaches are accompanied by dry mouth, dizziness, fatigue and dark urine.

So, how to cure a headache fast?

If it’s a dehydration headache, all you need to do is to rehydrate. Sip on plain water or electrolyte-rich fluids. The headache should go away in just a few hours.

Taking rest in a cool, dark room would help in getting rid of the headache a bit faster.

These types of headaches can easily be avoided by staying well-hydrated all day, every day.

II. Headache Triggers.

There are certain environmental, emotional and physiological factors that can act as the catalyst that triggers a headache.    

If you want to prevent or cure your headaches, it is important for you to identify the triggers that are affecting you.

Different factors that act as common headache triggers—

i. Sleep Architecture Disruption.

When a person doesn’t get an appropriate amount of sleep or she sleeps too much, it can affect the brain’s homeostatic balance. This can cause headaches.

If a person is suffering from sleep apnea, that person can experience headaches on a daily basis.

Why, you may ask?                            

Because sleep apnea is a condition where the sufferer stops breathing temporarily at night; causing oxygen-deprivation and consequently, headaches.

ii. Dietary Anchors and Dehydration.

The food we include in our diet is not just about nutrition. It is also about avoiding the kind of food that can be harmful to our body.

If you are suffering from frequent or terrible headaches, there might be a food item that is causing those headaches.

Different people have a different body chemistry. So, what’s harmful to one person might not be harmful to another.

We’ve mentioned a few food triggers for migraines and other types of headaches.

All you need to do is pay attention to your diet. Also, keep a record of when and how often you get headaches.    

This way, you can find out which food items might be causing your headaches.

a. Food items that contain tyramine- This naturally occurring compound can be found in red wine, cured meats, pickles, kimchi, soy sauce and aged cheeses.

b. Food additives- Food additives such as MSG (monosodium glutamate) and aspartame are known neuro-disruptors that affect a lot of people all across the world.

These substances can be found in diet cold drinks, processed foods and even foods from restaurants.

c. Caffeine- Though caffeine is known to help alleviate a headache when consumed in small quantities, having too much caffeine can cause headaches.            

Tea, coffee, cold drinks and energy drinks contain caffeine in varying amounts.

d. Chocolates- Chocolates contain caffeine and beta-phenylethylamine, which can affect blood vessel tone. This can eventually trigger a headache.

e. Dehydration- When a person doesn’t drink enough water and there’s a lack of fluids in the body, tissues in your body and brain begin to shrink a little.

This causes the brain to pull away from the skull for a while. Which ultimately leads to a dehydration headache.

Though it may sound scary, this condition gets rectified when you rehydrate yourself with plenty of fluids.

iii. Chronic Stress and the “Let-Down Effect”.

Stress can cause your muscles to clench. Stress floods your body with cortisol and adrenaline.

But, quite surprisingly, a lot of people don’t get headaches during a stressful work week. Instead, they get headaches on the weekend.

This is known as the “Let-Down Effect”.

These kinds of headaches occur when there’s a sudden drop in stress hormones during the weekend.

This sudden drop of hormones makes the blood vessels to dilate rapidly, triggering the horrid headaches.

iv. Environmental and Sensory Overload.

Some people can experience headaches right before a thunderstorm starts.

It happens because their bodies and brains are sensitive enough to feel the drop in Barometric pressure that happens before a thunderstorm.

Also, sensory overloads such as strong perfumes, fluorescent lighting and prolonged screen use can overstimulate the nervous system and give rise to headaches.

III. Solutions for Headaches.

Finding an effective solution for your headache requires a balanced approach that is tailored to your specific triggers.

Some people find relief only when they take over-the-counter medication. Some like to turn to natural and organic substances that are known to alleviate headaches.

For many people around the world, simple changes in their lifestyle proves to be beneficial. And for some people, staying well-hydrated does the trick.

A lot of people are also exploring alternate options such as chiropractic care, acupuncture, and meditation to target the root causes of a headache.

So, to answer the question, how to get rid of a headache, we’ve come up with a few feasible solutions.

i. Medical Solutions for Headaches.

When a terrible headache strikes and you feel like your head is about to split into two pieces, you need evidence-based relief and you need it NOW!

This is when you can use specific medication that can provide relief for specific types of headaches.

a. For tension headaches, Acetaminophen, NSAIDs (Ibuprofen), and Tricyclic       antidepressants (Amitriptyline) are used.  

At times, just a strong cup of coffee is enough for the headache to get alleviated.

b. For a very long time, people who suffered from migraines relied heavily on general painkillers.

Today, targeted medications and therapies are available that have revolutionized its treatment.

There are specific medications for specific stages of the affliction that can provide quick headache relief to the person who is suffering from them.

Doctors usually prescribe triptans for killing a migraine right when it starts. They are considered to be the best medication for migraines.  

The compounds in triptans bind themselves to serotonin receptors, which narrows up the dilated blood vessels. Which in turn blocks the pain pathways in the brainstem.

For patients who want to prevent migraines even before they start, medication like Ajovy, Emgality and Aimovig are prescribed by licensed healthcare providers.

These medications are self-injectable and act as a shield that blocks the CGRP molecule from binding to receptors and thus, preventing migraines.

In more extreme cases, when a person gets more than 15 headaches in a month, a different med is prescribed.

For chronic headache treatment, Botox is injected around the head and neck to block pain fibers from transmitting signals. This needs to be done every 12 weeks for it to work.

ii. Alternate Solutions for Headaches.

For people who want to avoid prescription meds, they can try out these alternate treatments that have been found to provide relief from headaches.  

However, do consult your primary healthcare provider (a doctor) before choosing any of these alternate methods of headache treatment.

a. Neuro-Nutrient Supplementation.

In current times, consuming nutrient supplements is an important headache prevention tip.

Various studies have shown that taking daily supplements with these three nutrients can turn down the frequency of migraines by 50%.

1. Magnesium Glycinate (400–600 mg/day): Many people who suffer from         headaches have an undetected magnesium deficiency.

Magnesium is vital for stabilizing certain cell membranes and preventing the           over-firing of neurons.

2. Riboflavin / Vitamin B2 (400 mg/day): This particular vitamin helps in boosting cellular energy production in the brain's mitochondria.

Taking Vitamin B2 supplements prevents the depletion of energy that often precedes a migraine.

3. Coenzyme Q10 (150–300 mg/day): It is a powerful antioxidant that supports metabolic function and reduces neuro-inflammation.

Hence, reducing and preventing headaches.

b. Progressive Muscle Relaxation (PMR) and Physical Therapy.

Sometimes, the muscle in your neck is what causes headaches. So, if that is the case, it would be really beneficial for you if you target the root cause directly.

PMR is one technique you can use to find relief from these types of headaches.

According to this technique, you need to tense and relax various muscle groups from your toes up to your jaw.  

If you get cervicogenic headaches, then you can get physical therapy to strengthen the deep neck flexor muscles. It is helpful in breaking the cycle of chronic tension headaches.

Cervicogenic headaches are the kind of headaches that are caused due to the misalignment of the neck.

c. Biofeedback and Cognitive Behavioral Therapy (CBT).

Biofeedback is a technique that teaches you to monitor and control your physiological functions; such as heart rate, muscle tension, and skin temperature.

Certain monitoring instruments are used in this type of technique.  

Cognitive Behavioral Therapy is a non-invasive, “talk therapy” that helps a person process the stress of chronic pain.

In other words, it trains the brain to handle pain better. It is commonly known as CBT.

When Biofeedback and CBT are used together, they are able to treat different types of headaches; including migraines as well as tension headaches.

So, if you are trying to find stress headache relief, you can try out these methods.

iii. Natural Solutions for Headaches.

There are numerous natural headache remedies that are known to provide relief from headaches.

Some of these remedies are useful for long-term prevention, while others provide relief after a headache starts.  

Given below are the most effective, science-backed methods for treating headaches without medication—

a. Hydration- When you feel like your headache is due to dehydration, simply drink a large glass of water or an electrolyte-rich beverage.  

It would help in curing the headache quickly.

b. Cold & Warm Compresses- For treating migraines without meds, you can apply an ice pack to your forehead.

For treating tension headaches without meds, place a heating pad on your neck and shoulders.

c. Acupressure- Acupressure works well if done correctly. It might take some practice before you get it right.

To cure headaches with acupressure, you need to press and gently massage the fleshy area between your thumb and index finger for 5 minutes.

d. Ginger- Chewing a ginger candy and sipping on fresh ginger tea helps in reducing inflammation and nausea. Thus, alleviating a headache.

e. Essential Oils- Essential oils have long been known to provide relief from a headache.

Wondering how to cure a headache with essential oils?

Dilute peppermint or lavender oil with a carrier oil such as coconut oil, almond oil or jojoba oil.

Then, massage the mixture onto your temples and wrists gently. This helps in relaxing the muscles and alleviating the headache.

iv. Lifestyle Solutions for Headaches.

In many cases, simple changes in your lifestyle habits are enough to prevent and cure recurring headaches.

a. Stress Management- A lot of people get headaches due to all the stress that day-to-day life brings.

There are certain things you can do if you are suffering headaches for the same reason.

You can practice yoga and deep breathing exercises atleast 4-5 days a week to keep stress at bay.

Doing this would help in reducing the physical strain that causes tension headaches.

b. Consistent Sleep- It is important for an adult human to get 7-8 hours of proper sleep. It helps in various bodily functions. It also helps in avoiding fatigue-related headaches.

Maintain a sleep schedule so that you are able to get the required amount of sleep every night.

c. Magnesium-Rich Foods- A lack of magnesium in the body also causes headaches.

So, include magnesium rich foods in your diet. Make sure that you consume leafy green vegetables, various nuts and seeds on a daily basis.

If it’s still not enough, you can consider taking a magnesium supplement.

Do consult a doctor before taking any kind of supplement.

d. Balanced Blood Sugar- Low blood sugar also leads to headaches. Hence, you need to eat balanced meals at proper timings to prevent low blood sugar in the body.

You would also need to make sure that the meals you consume are rich in protein.

IV. When to Seek Immediate Medical Attention for Headaches.

Most headaches are just that, headaches. They can be extremely uncomfortable and painful, but mostly harmless.

However, some headaches are warning signs that signal the existence of a more serious medical condition.      

A person who gets severe headaches on a daily basis may be suffering from meningitis, stroke or aneurysm.

So, when should you take a headache seriously and visit the doctor immediately?

In order to understand that, you need to remember the acronym SNOOP.

If you are experiencing any of the following symptoms along with a headache, then you need to visit the emergency room at the earliest.

i. S (Systemic symptoms)- When the pain is accompanied by a high fever, night sweats, stiff neck, or unexplained weight loss.

ii. N (Neurological signs)- When you notice yourself going through personality changes, confusion, slurred speech, numbness on one side of the body, or changes in vision.

iii. O (Onset is sudden)- If you experience a “thunderclap” headache that peaks in intensity within the first 60 seconds after it starts. This is a definite medical emergency.

iv. O (Older age)- If you are more than 50 years old and get headaches on a regular basis.

v. P (Pattern change)- If you are experiencing a headache that is getting worse as the week is passing by; feels even worse when you cough or bend over; or feels different than any other headache you have felt before.

Only a person who lives with chronic headaches knows how incredibly frustrating and isolating it feels. But you don’t need to live in pain anymore.

Be aware of your condition. Pay attention to and keep a record of your headaches. This would help you in understanding your triggers.

Once you know what’s causing the headaches, you can use the appropriate treatment that alleviates the specific kind of headaches you have.

You don’t need to rely on generic medicines or treatments that provide only temporary relief. You can actually prevent your headaches from occurring altogether.

What else can you do to avoid headaches?

Step away from screens every hour in order to rest your eyes, drink an extra glass of water, meditate, exercise, get enough sleep, and track your habits.        

Headaches FAQs

What are the top 3 causes of headaches?

Top 3 causes of headaches are-

a. Stress and muscle strain (Tension headaches).

b. Inflammation or allergies (Sinus headaches).

c. Neurological disorders triggered by various stimuli (Migraines).

What vitamin deficiency causes headaches?

There are numerous vitamins the deficiency of which can cause headaches.

When the level of Vitamin B12 in the body is lower than required, it can lead to anaemia. And as an indirect result, the person with low Vitamin B12 can suffer from headaches.

Severe Vitamin B3 and Vitamin B5 deficiencies can lead to frequent headaches.

Studies have found that if there is a Vitamin B1 deficiency in the body, that person may end up getting terrible migraines.      

Where is a stress headache?

Stress headaches are the headaches that are caused by stress.

Stress or tension headache usually presents itself as a dull pain, or a tight squeezing band-like sensation that affects the areas across your forehead, temples, or the back of your head and neck.

And unlike migraines, stress headaches do not cause throbbing pain and nausea. And they affect both sides of the head.

What causes daily headaches?

There are various factors that can make a person suffer from daily headaches. Those factors include chronic stress, lifestyle habits and/or overuse of certain medications.

In some instances, having headaches on a daily basis can be a symptom of a primary headache disorder such as migraines.

It can also be a symptom of some other health condition.      

How to cure a daily headache?

In order to cure a daily headache, it is important to break the cycle of “medication overuse”.

Which basically means that you need to ditch the over-the-counter painkillers you reach for every time you get a headache. If you don’t want to stop them abruptly, limit them to twice a week.

Along with this, you need to adopt healthy lifestyle habits such as getting proper amount of sleep, staying well-hydrated and managing your stress (yoga, exercise, painting, playing music etc.).  

What are 5 signs of vitamin D deficiency to not ignore?

Vitamin D deficiency is more common than previously thought. And quite often, it goes undetected.

The five signs of Vitamin D deficiency include- frequent illnesses, muscle weakness, constant tiredness, unexplained mood changes, joint pains and lower back pain.        

What is a hormone headache?

A hormone headache is a throbbing, pulsing headache or migraine that arises due to the fluctuating levels of estrogen.

It is also known as a menstrual migraine or hormonal migraine.

This type of headache usually occurs during the menstrual period. They may also occur before or after the menstrual period, during perimenopause and menopause.        

What do B12 deficiency headaches feel like?

A vitamin B12 deficiency headache is similar to migraines. It manifests in the form of aura or tension headaches.

Its symptoms are sensitivity to light, neck stiffness, and a throbbing pain on one side of the head.  

Can a lack of protein cause headaches?

Surprisingly, yes. Although indirectly, a lack of protein does cause headaches.    

Protein plays an important role when it comes to slowing down the absorption of carbohydrates.

When there’s a lack of protein in the body, a person may experience sugar crashes. Which in turn, leads to headaches.

The solution is to have a balanced diet where you can combine protein with complex carbs. It can be helpful in maintaining your blood sugar levels.

And as a consequence, prevent headaches that were caused due to a lack of protein.

Disclaimer: Please note that this blog is for general information only. It is not to be considered as any sort of medical advice or healthcare advice. You need to consult your doctor before starting any kind of treatment or medication for headaches and any other health conditions.