8 ways to get rid of a headache naturally

8 ways to get rid of a headache naturally
8 ways to get rid of a headache naturally

Headaches are pain felt in the cranial box and few people never have to deal with them. However, there are headaches and headaches: some are rare, transient, and harmless, while others are frequent, prolonged, and painful. Some people have one or two headaches a year, while others have them two weeks a month. In the latter case, it is easy to imagine that they have consequences on daily and professional life. There are many, many ways to treat a headache naturally.


Method 1 of 8: Learn about headaches

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Step 1. Determine the nature of your headache

They have multiple causes: stress, a cold, an allergy or dehydration. Before you panic or take any medicine, try to find out what is causing your headaches so that you can take the necessary measures and medication.

  • The tension headache is the most common. It is caused by too much tension in the muscles of the neck, scalp and face, which tension is often due to stress, fatigue or depression. You have the impression of having your head in a vice. The pain is mainly localized on the forehead, temples and the back of the head. When this headache becomes chronic, it has been noted sleep disturbances, insomnia, anxiety, weight loss, dizziness, lack of concentration, permanent fatigue or nausea.
  • Cluster headache (cluster headache) is characterized by severe one-sided pain behind the eye. It is believed to be due to a dysfunction of the hypothalamus and is very often genetic. The pain, long lasting and sharp, resembles a burn. Among the signs of such a headache, it was noted ptosis (lowering of the upper eyelid).
  • A sinus headache is triggered by inflamed sinuses as a result of an allergy, cold, or flu. Chronic or prolonged sinusitis often causes such a headache. Acute sinusitis is caused by a change in air pressure, an allergy, or a bacterial infection. Sinus headache can be explained by a digestive problem.
  • Migraines are special headaches, where the pain is strong and localized to one side. The pain is sometimes through and is generally worsened during the effort (climbing stairs, sports), we are more sensitive to light or noise. It is possible to end up in a nauseous state. Some migraine sufferers experience transient symptoms (“auras”) within an hour of the attack, with a taste in the mouth, unusual smells or peculiar tactile sensations.
  • Post-traumatic headaches are caused by a shock to the head. They can last for months or even years after the trauma. Some of the most common symptoms include head pain, dizziness, sleeplessness, lack of concentration, or mood swings.
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Step 2. Keep a journal

The cause of headaches is certain medications or lifestyle changes. It is good to keep a journal in which will be noted elements in order to find the trigger. You will note your headache episodes, specifying what happened in the days preceding.

Note in particular the day, the time of onset and the duration of your various headaches. Also assess their acuity (mild, moderate or severe). So, you may be able to make a connection between a severe headache on the one hand, and your daily three or four cups of coffee making you sleep poorly on the other. Write down everything you ate or drank in the previous days, the medications you took, your contact with an allergen …

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Step 3. Analyze the content of your journal

After a few months, read your journal again and try to see if there is a common explanation. Perhaps it is a food, a drug for which you have increased the dose, a newly introduced food supplement … If you find such a correlation, your best is to remove or limit the element. trigger to confirm your self-diagnosis. You will need to talk to your doctor anyway.

Try to make a connection between your headache and a trigger. If you are not sure, delete this item to see what happens. Do not hesitate to do several tests. This observation will be very helpful to your doctor

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Step 4. Avoid Certain Triggers

Many headaches have environmental or dietary causes. There are many headache triggers, some come back more often than others.

  • The triggers are changes in the seasons or in atmospheric pressure, and certain activities, such as paragliding, mountain hiking, swimming or scuba diving.
  • Lack of sleep (or hypersomnia) can cause a headache. This is why we should be able to get enough sleep on a regular basis.
  • Exposures to smoke, perfumes or pollution cause headaches. A predisposition to an allergy (pollen, dust) can cause headaches.
  • Eye fatigue is not to be outdone. It can be explained by wearing glasses or lenses that are not suitable for your eyesight.
  • Lights that are too violent or blinking are triggers.
  • Triggers are stress or strong emotions. To reduce stress, nothing beats relaxation (yoga, deep breathing).
  • Alcohols (wine, champagne, beer) sometimes lead to headaches.
  • Overuse of caffeine (coffee, tea, some sodas) can cause a headache.
  • Foods and drinks containing sweeteners (aspartame) sometimes cause headaches.
  • Preparations containing monosodium glutamate (MSG) cause headaches.
  • Certain foods (processed meat products, sardines, anchovies, brine herring, nuts, peanut butter, chocolate, sour cream, yogurt) cause headaches.

Method 2 of 8: Treat headaches at home

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Step 1. Apply a warm towel

The heat acts as a vasodilator, which improves blood circulation and helps supply oxygen and nutrients to the body and brain better. Joint, ligament and tendon pain are less. A warm towel, applied to the forehead or neck, soothes tension and sinus headaches.

  • Soak a small towel in lukewarm water (40 to 45 ℃) for three or four minutes. Wring it out well, then apply it to your forehead or to the sore muscle for five minutes. Repeat the operation every twenty minutes.
  • Also use a bottle filled with hot water or a pack that you put in the microwave. The water must never exceed 45 ℃, otherwise there is a risk of scalding. As for those with sensitive skin, they should not exceed 30 ℃.
  • In case of edema or fever, it is out of the question to apply heat. Instead, apply cold to bring down the temperature, the heat would only make the headache worse.
  • In case of lesions, injuries, in the presence of stitches, it is also out of the question to apply heat. In the presence of heat, the tissues dilate and if there is injury, scarring is largely called into question. Likewise, people with poor venous circulation and diabetics should take precautions.
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Step 2. Take a hot shower

The steam has a decongestant power, which should, in case of a cold, for example, lower your fever and reduce the headache. You can also shower as a preventive measure. However, do not exceed 40 to 45 ℃ to avoid burning yourself and dehydrating you.

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Step 3. Remember to humidify the air you breathe

Too dry air is often the cause of dehydration or sinusitis, which can lead to tension headaches, sinus headaches or migraines. This is why the purchase of a humidifier should be considered.

  • Find the right humidity. To avoid problems, your air should have a humidity between 30 and 55%. If the humidity is too high, mold and dust mites will multiply, which will lead to headaches of allergic origin. If the humidity is too low, you will experience dry eyes, sore throat and sinuses, and you will also end up with headaches.
  • To know the humidity of your home, simply install a hygrometer at home, available in DIY or optical stores.
  • Whether your humidifier is mobile or stationary, it should be cleaned often. Indeed, because of humidity, these devices tend to be colonized by bacteria or fungi, which will then disperse in your home. If you suspect your device is causing breathing problems, turn it off and have it cleaned.
  • Otherwise, use houseplants to humidify the room air. They release moisture into the air because they sweat. Some of them also clean the air you breathe. Carbon dioxide, benzene, formaldehydes or trichlorethylene are thus absorbed. Some of these beneficial plants include aloe vera, chamaedoree, weeping fig, aglaoneme and various species of philodendron and dragon trees.

Method 3 of 8: Use herbal remedies

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Step 1. Drink herbal teas

Some of them have antioxidant and anti-inflammatory properties, which helps alleviate muscle pain. Others have a relaxing effect. The effect is not immediate, sometimes they only act two or three hours after ingestion.

  • For headaches accompanied by nausea or anxiety, put half a teaspoon of dry peppermint and half a teaspoon of dried chamomile flowers in a cup of simmering water (80 to 85 ° C). Do not hesitate to drink it several times a day in case of benefit.
  • For headaches accompanied by insomnia, make valerian tea. Put half a teaspoon of valerian in a cup of simmering water. You will drink it before going to bed. Valerian can interact with certain drugs. Get medical advice then, especially if you are taking naloxone or buprenorphine.
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Step 2. Also think about ginger

This plant has soothing and digestive properties, fights nausea, reduces hypertension, all problems that can lead to headaches. Studies have shown that ginger can play a preventive role in cases of migraines.

  • Ginger extract comes in the form of capsules or oil available in health food stores. Ginger is a very potent product, so it is recommended not to exceed four grams per day or one gram for pregnant women.
  • If you have bleeding problems or if you are taking a blood thinner, it is out of the question to take ginger, just as if you are taking aspirin regularly.
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Step 3. Make feverfew tea

Feverfew is known for its healing and migraine preventive properties. It comes fresh, dried or frozen, in the form of capsules, tablets or liquid extract. In supplementation, the product must contain at least 0, 2% of parthenolide, active principle of this plant. The most common dosage is 50 to 100 mg once or twice a day. There are, however, a few precautions to take.

  • The use of feverfew is prohibited for people who are allergic to chamomile, ragweed or yarrow.
  • Feverfew is strongly discouraged for people taking an anticoagulant. If this is your case, don't let this prevent you from seeking medical advice beforehand.
  • Pregnant or breastfeeding women, young children under two years old should not take it.
  • If you need to have an operation, it is imperative that you tell your surgeon in advance that you are taking it. Indeed, it can interact with the anesthetic product.
  • If you have been taking feverfew for more than a week, you should not stop suddenly. The dose will have to be gradually reduced until you do without it. Too abrupt stopping would be characterized by a rebound phenomenon of your headaches, fatigue, a certain muscular rigidity and joint pain.
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Step 4. Sprinkle your dishes with rosemary

In addition to being a spice very frequently used in cooking, particularly in the South, it is also a plant that has interesting medicinal properties. It improves memory, alleviates muscle pain, facilitates digestion and stimulates the circulatory and nervous systems.

The maximum daily dose is four to six grams of rosemary. A higher intake causes dehydration or hypotension. It also has abortive properties in high doses

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Step 5. Take lemon balm

Lemon balm (Melissa officinalis) is a plant with many virtues: it fights stress and anxieties, relaxes and makes you sleep, relieves muscle pain and facilitates digestion. It is also taken in combination with other calming plants, such as valerian or chamomile.

  • Lemon balm often comes in capsule form and the dose is usually 300 to 500 mg, three times a day. Pregnant or breastfeeding women should seek medical advice.
  • Lemon balm is not recommended for people with thyroid problems.
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Step 6. Think of St. John's Wort

People with migraines, headaches or post-traumatic headaches are often anxious, depressed, have mood swings or personality disorders. St. John's Wort, otherwise known as “Saint John's herb”, treats small depressions well. It is marketed as a liquid extract, capsules, tablets and herbal tea. Ask your doctor to tell you which form is best for you.

  • On the market, the supplements are titrated with 0, 3% of hypericin, the active principle of the plant. The most common daily dose is three 300 mg doses. Before you see results, allow at least three weeks. Do not suddenly stop taking St. John's Wort, as the side effects could be very unpleasant. It is simply necessary to gradually lower the doses over time. There are a few precautions to take:
  • if your headache does not go away, stop the treatment,
  • people with ADD (attention deficit disorder) or bipolar should not take St. John's Wort,
  • St. John's Wort is not recommended if you are taking antidepressants, sedatives, antiallergics or the contraceptive pill,
  • pregnant or breastfeeding women should seek medical advice,
  • St. John's Wort is prohibited in cases of severe depression (suicidal or aggressive thoughts). See your doctor urgently.

Method 4 of 8: Treat yourself with aromatherapy

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Step 1. Think about aromatherapy

This is a treatment by plants, more exactly by the odors given off by essential oils. We can thus treat headaches, insomnia, anxiety, depression, stress, digestive problems… Trust a trained aromatherapist who will tell you what to do.

  • An essential oil in its purest form can trigger skin reactions, so these should be diluted with a carrier oil or lotion. Carrier lotions are actually water and oil emulsions, which makes them non-greasy and very easy to apply.
  • People with dry or sensitive skin will take wheat germ, olive or avocado oil as a carrier oil, which are denser than others and therefore, much more hydrating.To properly moisten the skin, take a bath or shower just before application.
  • For a good dilution, incorporate 5 drops of essential oil in 15 ml of an oil or a carrier lotion. After use, keep your solution in an opaque dropper that closes well.
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Step 2. Try peppermint oil

It contains a high proportion of menthol, which is known to be effective in cases of headaches, muscle pain and nasal congestion. You should put one to two drops of diluted peppermint oil on the forehead and temples, before massaging (in small circular motions) for three to five minutes. This treatment is not suitable for babies or children. Of course, if you have an allergic reaction, stop this treatment immediately.

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Step 3. Use chamomile oil

It has analgesic and relaxing properties. It is often used to combat insomnia, nausea and anxiety. For headaches, put one to two drops of diluted chamomile oil on the forehead and temples, before massaging for three to five minutes.

If you are allergic to certain plants (asters, daisies, chrysanthemums, ragweed), you are likely to be allergic to chamomile. As it also has sedative properties, it is best to refrain from taking it before driving or making a strenuous effort

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Step 4. Think about lavender oil

It has anti-inflammatory and therefore analgesic properties, it also reduces the sensitivity that can be felt on a particular part of the body. It also treats headaches, anxiety, stress, insomnia and muscle pain. What does not spoil anything, it smells very good!

  • For headaches, put one to two drops of diluted lavender oil on the forehead and temples, before massaging for three to five minutes. Otherwise, dilute two to four drops of pure lavender oil in a large bowl (500 ml) of boiling water. Let it steep for a few seconds, then tilt your head over the bowl to breathe in the vapors.
  • Lavender oil should not be ingested, it is poisonous. It can only be used externally or in inhalation. Avoid getting it in your eyes. In case of asthma, seek advice from your doctor. This oil is not recommended for asthmatics due to irritation of the lungs.
  • Likewise, its use is not recommended for pregnant or breastfeeding women.

Method 5 of 8: Knowing how to relax

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Step 1. Avoid stressful situations

Stress causes muscle contractions and very often leads to high blood pressure, both of which can cause headaches. If you're prone to headaches, find a way to relax. Find the technique that works best for you, which is most effective for you. For example, you can:

  • practice deep, slow breathing in a quiet place,
  • focus on positive thoughts,
  • refocus on what is most important by abandoning the accessory,
  • turn off your connected devices. They are the cause of eye fatigue, which can trigger headaches,
  • laugh at will. Laughter has been shown to be a good way to de-stress,
  • listen to relaxing music.
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Step 2. Practice yoga

It improves physical condition, lowers blood pressure, promotes relaxation and self-confidence, reduces stress and anxiety. The followers of yoga end up having good coordination, good postures, great flexibility, a large range of motion, sleep and digest better. Yoga is often shown to be effective for post-traumatic or tension headaches and migraines.

Sign up for a yoga class in your neighborhood. There, you will learn to have good postures and to breathe well. Your teacher will be at your side to correct the positions

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Step 3. Practice Tai Chi

It is a discipline derived from martial arts, which consists of a series of slow movements, Deep breathing plays a very big role. Tai chi allows a good daily physical maintenance, also acts on the state of mind, makes work the coordination and improves flexibility. Those who do it daily keep well, are flexible, have a wide range of motion, and sleep well. These benefits all go in the same direction: you are more relaxed, your headaches are less severe, better managed.

Do not hesitate to take taïchi lessons with a teacher, at the rate of a weekly session of one hour. Then, at home, do two sessions a day of fifteen to twenty minutes. There is no risk in practicing it, whatever your age and your physical condition

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Step 4. Get some fresh air

Regular contact with nature seems to improve the quality of life. One study, for example, has shown that it lowers stress levels and promotes physical activity. These outdoor activities (gardening, hiking, outdoor tennis) relax and make you feel better. Force yourself to go outside to engage in an activity that you enjoy, at least one to two hours a week.

Of course, if you are allergic to a substance that is in the air, you need to take some precautions. You may take antiallergic drugs (fexofenadine, loratadine, cetirizine, diphenhydramine, promethazine, desloratadine)

Method 6 of 8: Improve quality of life

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Step 1. Get enough sleep

Insomnia (or an imbalance in the sleep-wake cycle) can cause headaches. Not getting enough sleep can increase stress, cause mood swings and decrease attention. An adult usually needs 6 to 8 hours of sleep.

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Step 2. Get regular physical activity

Psychological stress is one of the main causes of tension headaches. Many studies have shown that physical activity reduces stress hormones (adrenaline, cortisol). In return, it promotes the production of endorphins, analgesic substances that make you feel good.

Each day, do 30 to 45 minutes of moderate exercise (brisk walking, jogging, swimming) or 15 to 20 minutes of more intense effort (weight training, sport hiking, competitive sports)

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Step 3. Avoid cigarettes and alcohol

Alcohol, and especially beer, is likely to trigger chronic pain and migraine headaches. Smoking, active or passive, is just as contributory, as is nicotine intake (chewing gum or tablets). It is also easy to imagine that the smoke can further irritate the sinuses during a cold, thus contributing to a worsening of sinus headaches.

People with migraine or cluster headaches should even stop smoking and alcohol altogether, this would prevent them from dizziness, insomnia, anxiety, depression or having suicidal thoughts. In the latter case, do not stay alone, call 112 or have yourself transported to the emergency room

Method 7 of 8: Improve your diet

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Step 1. Avoid any food that creates inflammation

Sinus and post-traumatic headaches are often caused by inflammation. The latter may be due to injury or infection and is characterized by redness, swelling or pain. Certain foods promote inflammation, slowing healing, causing headaches in some patients. Some of them cause bloating, gastroesophageal reflux disease (GERD) or constipation. This is why it is better to limit or avoid the following foods:

  • refined carbohydrates (white bread, pasta or donuts)
  • fried foods
  • sugary drinks (soda, energy drinks)
  • red meats (beef) and industrial meat products (sausages)
  • margarine, lard and bacon
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Step 2. Switch to the Cretan diet

While some foods are harmful, others naturally fight inflammation and act on headaches. This is the case with almost all the foods that make up what is called the Cretan diet. We find there:

  • fruits (strawberries, cherries, oranges …)
  • nuts (almonds, hazelnuts, walnuts, etc.)
  • green leafy vegetables (spinach, cabbage, etc.) rich in antioxidants.
  • fatty fish (salmon, mackerel, tuna, sardines)
  • whole grains (whole grain rice, quinoa, oatmeal, flax seeds)
  • oils (olive or rapeseed)
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Step 3. Drink plenty

Try to drink two glasses of water every two hours. Dehydration can lead to headaches, dizziness, muscle cramps, low blood pressure, changes in body temperature, or seizures. Drink one and a half to two liters of water per day. If you are a fan of caffeinated drinks, drink an additional liter of water per quarter of a liter of caffeinated drink. Sports sports drinks (with electrolytes and no sugar) are great for keeping yourself hydrated.

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Step 4. Take magnesium

Studies have shown that magnesium relieves headaches. Besides its anti-stress properties, magnesium reduces anxieties, chronic fatigue, chest pains and allows good figures of blood pressure, cholesterol and blood sugar.

  • Foods that provide magnesium include salmon, mackerel, halibut, tuna, dark chocolate, green leafy vegetables, nuts, brown rice, lentils, soybeans, black beans, chickpeas, avocados and bananas.
  • Calcium interferes with magnesium, causing the latter to lose all its effectiveness. It is therefore preferable to choose carbonate or magnesium oxide which has high magnesium contents. The typical dose is 100 mg of magnesium two to three times a day. An adult should absorb between 280 and 350 mg of magnesium daily.
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Step 5. Take vitamin C

Vitamin C is a powerful antioxidant, stimulates the immune system, controls blood sugar and lowers the risk of developing chronic disease. The daily dose of vitamin C should not exceed 500 mg in two or three divided doses. Smokers, due to loss of vitamin C, will have to take 35 mg more daily. Food can help you reach your daily dose of the vitamin. Some foods rich in vitamin C include:

  • red or green peppers
  • citrus fruits (oranges, pomelos, grapefruits, limes)
  • spinach, broccoli and Brussels sprouts
  • strawberries and raspberries
  • tomatoes
  • mangoes, papayas and watermelons
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Step 6. Take elderberry extract

Black elderberry is a plant that stimulates the immune system, hence its anti-inflammatory and antiviral properties. It is effective in cases of sinus headaches. Elderberry extract is sold in wellness stores in the form of syrup, tablets or capsules. Infuse three to five grams of dried elderberry flowers for a quarter of an hour in a bowl of simmering water. Drink this herbal tea up to three times a day. There are, however, a few precautions to take.

  • Raw or immature elderberries are poisonous: avoid eating them!
  • This extract should not be administered to children, unless otherwise medically advised.
  • Some people will seek medical advice before taking elderberry. This is the case for pregnant women, patients suffering from an autoimmune disease, diabetics on treatment, people who use laxatives, who are being treated for cancer or who are immunocompromised.

Method 8 of 8: Getting treatment for headaches

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Step 1. Go see your doctor

It is true that many headaches are cured by changing their lifestyle, or even by taking this or that medication, but some are stubborn and can, if left untreated, lead to other illnesses. Some headaches are also symptoms of an underlying pathology that is sometimes serious, which requires prompt medical attention.

  • See it for new or worsening headaches that may be accompanied by some mental confusion, general weakness, diplopia, or blackouts.
  • Consult for a sudden severe headache with stiffness in the back of the neck.
  • See him for a severe headache that is accompanied by fever, nausea, or vomiting, with no evidence of an underlying illness.
  • Consult for a headache due to a local injury.
  • Consult for a severe headache limited to one side and which descends to the eye with redness in the latter.
  • Seek out repeated headaches if you have them infrequently, especially if you are over 50.
  • Consult for a headache and loss of feeling (or weakness) in one of the limbs, then these could be signs of a stroke.
  • Consult for recent headaches if you have been treated for cancer or HIV / AIDS.
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Step 2. Try the biofeedback

Also called biofeedback, it is a technique that aims to give the patient back control over his own body, his heart rate, his blood pressure or the temperature of his skin. Electrodes placed on the skin record information visible on a screen. With the help of the therapist, you will learn to better control your heart rate or blood pressure.

  • Biofeedback is very effective for tension headaches and migraines, anxiety, depression, seizures, hypertension, chronic pain, digestive or urinary problems. The great thing about this technique is that there are no noticeable side effects.
  • Only certain psychiatrists, psychologists, and even general practitioners are trained to practice biofeedback. Find out beforehand.
  • In fact, there are different kinds of biological feedback depending on what you are trying to control. Neurofeedback by electroencephalography (EEG) makes it possible to make visible the electrical activity of the brain. It seems very effective in case of headaches, stress, anxiety or depression. With electromyography, it is possible to visualize muscle electrical activity. There is also a biological feedback control of the peripheral temperature.
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Step 3. Try acupuncture

This technique involves pushing fine needles into certain parts of the body. Studies have shown that it is very effective in relieving headaches, reducing stress levels and reducing anxiety. It seems particularly suitable for migraines, the results are more variable for other types of headache. If the sessions are done by a specialist, there are no negative side effects.

Make sure your GP is qualified to perform acupuncture. It is best to refrain from any strenuous exertion, overly heavy meals, alcohol consumption or sexual activity within eight hours of a session

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Step 4. Look for any warning signs

Some headaches are caused by an infection or are a sign of an underlying disease. Go to the emergency room right away if you have any of the following symptoms in addition to your headache:

  • hypertension,
  • a fever greater than 40 ℃,
  • nausea and vomiting
  • hypersensitivity to light, diplopia, tunnel vision or loss of vision
  • incoherent speech,
  • panting breathing
  • temporary loss of consciousness
  • a sudden change in behavior, such as listlessness, impaired judgment, memory loss,
  • convulsions
  • muscle weakness or paralysis.


  • See a therapist or psychiatrist in case of depression or high anxiety. Headaches can result from mental or emotional illness. If other symptoms occur, consult a specialist in these symptoms.
  • If your headaches do not go away with natural or drug treatments, do not wait to return to your doctor.Unfortunately, it is possible that these headaches are linked to a relatively serious pathology.

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