Integrative Treatments for Headaches with Other Symptoms

Suggestions for managing symptoms:

Diet

A healthy, balanced diet is a cornerstone to help with many symptoms like nausea, fatigue, poor sleep, and mood changes.

• Eat frequent, small healthy meals or snacks. Increase whole grains, seeds and nuts.

• Include healthy fats like avocado, coconut oil, olive oil, nuts, seeds, salmon, and other fish in your diet. If you are vegetarian, ask us if you should try supplementing with coenzyme Q10.

• Avoid caffeine, sugar, white flour carbohydrates, and ultra-processed foods high in sugar and salt.

• Eat a “rainbow” of fruits and vegetables in your diet. Include foods rich in vitamin B, like eggs, leafy greens, and salmon as well as whole grains.

• Learn how to make foods that you love in healthy ways, like black bean brownies.

• Drink plenty of fluids without caffeine. Examples include water with electrolytes, sports drinks, water with juice, coconut, or cactus water.

Nausea

• Sea- bands^® are bracelets that gently compress acupressure points thought to relieve nausea.

• Eat dry starchy foods like toast, cereal, and salted crackers when nausea starts and through the day.

• Sip liquids rather than drinking a lot at once.

• Chamomile tea, ginger, lemon or peppermint (available alone, as candy, or beverages) can help settle an upset stomach.

• Acupuncture, aromatherapy with ginger or peppermint, and homeopathy are sometimes used.

Dizziness

• Increase fluids or eat salty foods if you have first discussed this with your health provider.

• Wear compression socks or stockings. These are designed to increase circulation and prevent dizziness. They can be purchased at most pharmacies.

• When going from lying down to standing up get up slowly and sit for a bit in between if needed.

• Ask us if the exercise programs for dizziness are right for you.

Light and sound sensitivity

• Wear sunglasses with polarized lenses during times of severe light sensitivity, but not always. Headphones or ear plugs may also allow you to rest and relax during an attack.

• Try changing the settings on your computer and devices to dim the light and increase the font.

Sleep problems

• Use the bed only for sleep.

• Keep the room dark and cool if possible.

• No electronics in bed.

• Practice 20-30 minutes of relaxation prior to bedtime. Use skills like deep breathing, breath counting, progressive muscle relaxation, body scans, and relaxation positions to promote sleep.

• Try a hot tea without caffeine intended to help with sleep, for example Sleepytime^®.

• Essential oils (aromatherapy) such as lavender, mandarin and sweet marjoram may be helpful for sleep. You can use the CHOP sniffers or use a pre-diluted lotion, pillow spray or roll-on for sleep. Be cautious about air fresheners as they can contain propellants and other chemicals that can make headaches worse.

• Try a white noise machine, a fan, or a phone app with relaxing sounds or meditations.

• If you can’t fall asleep quickly then do things to relax in a chair near your bed and get into bed once you are sleepy.

• Expose yourself to sunshine every morning to help reset the sleep-wake cycle.

Concentration problems

• Record and play back school lectures at home. Ask the school if audio versions of the textbooks are available.

• Exercise until you sweat a few times per week and stay active doing things you love daily.

• Use mindfulness practices daily and throughout the day such as mindful coloring books, sitting meditation, walking meditation, mindful breathing, mindful eating, and mindful exercise, or chores. Mindful movement practices such as yoga, Tai Chi or Qigong can also increase cognitive function when done regularly.

Mood changes

• Make exercise fun by doing something different each day for at least 20-30 minutes. This can include a sport, bike, trampoline, jump rope, or hiking.

• Spend at least 15-20 minutes outside, preferably in nature.

• Get involved in a group and connect with others. Find ways to help others such as volunteering, tutoring a classmate, and simple acts of kindness.

• Start an art project, craft, or listen/play music.

• Yoga postures that contain a backbend or “heart opener,” such as cobra, cat/cow, bridge or wheel, can improve mood.

• Choose positive sources of entertainment or news.

Daytime fatigue

• Exercise daily and stay moving, but do not reach the point of exhaustion.

• Try yoga postures that involve continuous flowing movement, like modified sun salutations (where a seated forward fold replaces a standing fold. This is helpful if having your head below the heart increases your headaches).

• Avoid daytime napping.

Neck and shoulder pain

• Check your posture throughout the day by setting alarms, using an app reminder, or place reminder stickers around where you will see them. Try to stay straight!

• Use proper computer or workspace set up while doing homework to maintain healthy spinal alignment and prevent compression or muscle fatigue.

• Avoid sitting for long periods of time by taking walks or stretch breaks about every 20 minutes. Stretch often by relaxing the shoulders down and back.

• Try the Thera Cane^® trigger point massager.

• Physical therapists use massage, heat or cold packs, TENS units, and individualized exercises. Ask your neurology team if other therapies like chiropractic or osteopathic manipulation are safe for you to try. Also ask us if trigger point injections are right for you. CHOP offers a massage therapy clinic, call 215-590-5043 to schedule.

• Some patients find relief with gels, lotions, and patches. Examples include Tiger Balm^®, Icy Hot^®, Topricin^®, arnica, capsaicin, and lidocaine. Some people are allergic to these. Make sure to test the product on a small area of skin first.

Reviewed July 2024 by Christina Szperka MD, MSCE and Lisa Squires RN, BSN, CCRN-K, HNB-BC