Nearly everyone gets a headache at one time or another.

Tension headaches, migraines and “cluster” headaches account for 90 percent of all headaches, according to Yale Medical Group. While the vast majority of headaches are brief tension or cluster headaches, approximately 30 million Americans experience migraines, the National Institute of Neurological Disorders and Stroke reports.

Most of us reach for over-the-counter remedies for headaches, but a growing number of Americans are seeking more natural options. Whether the rising cost of everything or the trend toward a more natural lifestyle is driving demand for non-medicinal remedies, there are many ways to handle the pain naturally.

Manage stress

Reducing or managing stress may help you avoid the muscle tension that can lead to a headache.

Stress is the body’s physical and emotional reaction to changes in life, according to Medline Plus, a service of the National Institutes of Health and the U.S. National Library of Medicine. The service offers a few tips on how to avoid and manage stress:

• If you can, avoid everyday situations that you know cause you to feel stressed.
• While change can be good for you, it’s a good idea to plan ahead for major life changes.
• Know your own limitations for how much you can juggle at once and don’t be afraid to say no to new responsibilities when you already have enough on your plate.
• Communicate and talk with others about your feelings of stress.
• Eat well, exercise regularly and be sure to get enough sleep.

Focus on relaxation

It may be hard to do given the economy, but relaxing is one of the best ways to avoid headache. Deep breathing, biofeedback, meditation, stretching, muscular exercises and massage are all great ways to relax, according to Medline.

Massage can be particularly helpful, as it relaxes muscles and eases mental tension. You can easily self-massage your head, neck, temples and sinus areas to ease your headache. A bead-filled facemask can also provide the soothing benefits of massage.

Improve your lifestyle

Promoting overall good health can help prevent headaches. Regular aerobic exercise can help reduce the frequency and severity of tension headaches. Certain unhealthful foods have been associated with triggering headaches, and so has skipping meals. Cultivate the habit of eating regular, healthy meals and getting plenty of rest.

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