The Public Herbarium

Peppermint (Mentha × piperita) leaves

Headache Relief: Your Complete Herbal Guide

4Natural headache relief without rebound headaches, addresses triggers (tension, inflammation, dehydration), sustainable without medication dependency, accessible herbs in NZ, holistic approach.

Understanding Your Headache

Common Headache Types

1. Tension Headache (Most Common — 90% of Headaches):

Feels like:

Caused by:

Duration: 30 minutes to several hours (sometimes days)

2. Sinus Headache:

Feels like:

Caused by:

Duration: Lasts while sinus issue persists

3. “Overindulgence” or Toxic Headache:

Feels like:

Caused by:

Duration: Several hours to all day

4. Migraine (Seek Medical Diagnosis):

Feels like:

Note: Migraines need medical assessment. Some herbs help prevent migraines (feverfew), but this guide focuses on tension headaches.

Your Herbal Headache Helpers

For Tension Headaches

1. Peppermint (Mentha x piperita) – The Cooling Pain Reliever

Peppermint (Mentha × piperita) leaves
Peppermint (Mentha × piperita)

Why it works:

Peppermint is one of the best-studied herbs for headaches. The menthol creates a cooling sensation that blocks pain signals and relaxes tight muscles.

How it works:

Research evidence:

How to use:

Topical Application (Most Effective for Headaches):

Peppermint oil to temples:

  1. Dilute 2-3 drops peppermint essential oil in 1 teaspoon carrier oil (coconut, almond)
  2. Critical: NEVER use undiluted (can burn skin)
  3. Apply to temples, forehead, back of neck
  4. Massage gently in circular motions
  5. Avoid eyes — keep 2-3cm away from eyes
  6. Wash hands after application
  7. Lie down in quiet, dark room for 15-20 minutes

Peppermint compress:

  1. Make strong peppermint tea (3-4 tea bags or 3 tablespoons fresh/dried leaves)
  2. Steep 10 minutes
  3. Cool to comfortable temperature
  4. Soak cloth in tea
  5. Apply to forehead, temples, back of neck

Peppermint tea (internal):

  1. Steep 1-2 teaspoons dried peppermint (or fresh) in cup of hot water
  2. Cover, steep 10 minutes
  3. Sip slowly in quiet space
  4. Deep breathing while drinking

Aromatherapy:

Dosing: Apply/use at first sign of headache, repeat every hour if needed

Cost (NZ): Dried peppermint $8-12/50g; essential oil $8-15

Safety: Very safe. Avoid undiluted oil on skin. Keep away from eyes. Safe for children (diluted). May interfere with homeopathic remedies.

2. Lavender (Lavandula angustifolia) – The Stress-Headache Soother

Lavender (Lavandula angustifolia) flower stalk and some leaves
Lavender (Lavandula angustifolia)

Why it’s essential:

Stress is the number one trigger for tension headaches. Lavender calms the nervous system, allowing tight muscles to release and easing pain.

How it works:

Research evidence:

How to use:

Inhalation (Very Effective):

  1. Add 2-4 drops lavender essential oil to tissue or handkerchief
  2. Breathe in deeply through nose
  3. Continue for 10-15 minutes
  4. Repeat as needed

Lavender compress:

  1. Add 5-7 drops lavender oil to bowl of cool water
  2. Soak cloth, wring out
  3. Apply to forehead and temples
  4. Lie down in quiet, dark room
  5. Breathe deeply

Lavender tea:

Before bed (preventive):

Combined with peppermint:

Cost (NZ): Dried lavender $10-15/50g; essential oil $12-25

Safety: Very safe. Rare skin sensitivity (do patch test). Gentle enough for children.

For Sinus Headaches

3. Ginger (Zingiber officinale) – The Sinus Inflammation Fighter

Ginger (Zingiber officinale) root
Ginger (Zingiber officinale)

Why it helps sinus headaches:

Ginger is a powerful anti-inflammatory that reduces sinus swelling and improves drainage. Better drainage = less pressure = less pain.

How it works:

How to use:

Strong Ginger Tea:

  1. Slice 5cm piece fresh ginger
  2. Simmer in 500ml water for 15 minutes
  3. Add honey and lemon
  4. Sip while hot (steam helps open sinuses)
  5. Drink 2-3 cups while headache persists

Ginger steam inhalation:

  1. Simmer ginger slices in pot of water
  2. Remove from heat
  3. Lean over pot, drape towel over head (creates steam tent)
  4. Breathe deeply for 10 minutes
  5. Careful — steam is hot! Keep safe distance
  6. Repeat 2-3 times daily

Ginger compress to sinuses:

  1. Grate fresh ginger
  2. Wrap in thin cloth
  3. Place over sinus areas (forehead, cheeks)
  4. Warning: May cause warming/tingling sensation
  5. Remove if too intense

Cost (NZ): Fresh ginger $3-6/100g (supermarkets)

Safety: Very safe. Mild heartburn possible in sensitive people.

4. Peppermint (for sinus headaches too!)

Peppermint (Mentha × piperita) leaves
Peppermint (Mentha × piperita)

Also excellent for sinus headaches:

Steam inhalation:

  1. Add 3-5 drops peppermint oil to bowl of hot water
  2. Keep eyes closed (peppermint vapour irritates eyes)
  3. Lean over bowl, tent towel over head
  4. Breathe deeply for 10 minutes
  5. Helps open sinuses, reduce congestion

For “Overindulgence” or Digestive Headaches

5. Dandelion Root (Taraxacum officinale) – The Liver Supporter

leaves and flower fo dandelion (Taraxacum officinale)
Dandelion (Taraxacum officinale)

Why it helps:

“Toxic” headaches often result from sluggish liver function or poor digestion. Dandelion supports liver detoxification and bile flow.

How it works:

How to use:

Dandelion root tea/decoction:

  1. Simmer 1-2 teaspoons dried dandelion root in 2 cups water
  2. Simmer 15 minutes
  3. Strain
  4. Drink 1-2 cups
  5. Best taken first thing in morning or after heavy meal

Tincture: 2-5ml, 3 times daily

Fresh dandelion leaves (springtime):

Cost (NZ): Dried root $12-20/100g; tincture $20-35

Safety: Very safe. May cause mild stomach upset initially (bitter stimulates digestion). Avoid if gallstones present. Safe diuretic.

6. Ginger (for digestive headaches too!)

Ginger (Zingiber officinale) root
Ginger (Zingiber officinale)

Also excellent for nausea and digestive upset:

Ginger tea with lemon:

  1. Simmer ginger 15 minutes
  2. Add fresh lemon juice
  3. Add honey
  4. Sip slowly

Helps: Nausea, sluggish digestion, “overindulgence” headaches

Additional Helpful Herbs

7. Feverfew (Tanacetum parthenium) – The Migraine Preventer

Feverfew (Tanacetum parthenium) flowers in full bloom
Feverfew (Tanacetum parthenium)

Note: Primarily for migraine prevention, not acute treatment. Requires medical diagnosis of migraines.

How it works:

How to use (preventive only):

Safety: Mouth ulcers possible from fresh leaves. Do not stop suddenly (rebound headaches). Not for acute headaches.

Simple Headache Relief Formulas

Headache Relief Balm

Ingredients:

Method:

  1. Melt beeswax with carrier oil gently
  2. Remove from heat
  3. Add essential oils
  4. Pour into small tin or jar
  5. Cool completely

Use: Apply to temples, forehead, back of neck at first sign of headache

Shelf life: 12 months

Tension Headache Tea

Ingredients (dried):

Method:

  1. Mix herbs, store in jar
  2. Use 2 teaspoons per cup
  3. Steep covered 10-15 minutes
  4. Sip slowly in quiet space

Dosing: At first sign of headache, repeat hourly if needed

Sinus Relief Steam Blend

Ingredients (essential oils):

Method:

  1. Add to bowl of hot water
  2. Keep eyes closed
  3. Breathe deeply 10 minutes
  4. Use 2-3 times daily for sinus headaches

Non-Herbal Strategies That Help

Hydration

Dehydration causes headaches:

Solution:

Cold Compress

For throbbing headaches:

  1. Wrap ice pack or frozen vegetables in cloth
  2. Apply to forehead or back of neck
  3. 15 minutes on, 15 minutes off
  4. Constricts blood vessels, numbs pain

Warm Compress

For tension headaches:

  1. Warm (not hot) compress to neck and shoulders
  2. Relaxes tight muscles
  3. Improves blood flow
  4. Can combine with herbal tea compress

Dark, Quiet Room

Sensory reduction helps:

Gentle Neck Stretches

For tension headaches from neck tightness:

Neck side stretch:

  1. Sit or stand tall
  2. Gently tilt head toward shoulder
  3. Hold 30 seconds each side
  4. Breathe deeply

Chin tucks:

  1. Sit with good posture
  2. Gently draw chin back (like making double chin)
  3. Hold 5 seconds
  4. Repeat 10 times
  5. Strengthens neck, improves posture

Acupressure Points

LI-4 (between thumb and index finger):

  1. Find fleshy part between thumb and first finger
  2. Press firmly
  3. Make small circles
  4. 30-60 seconds
  5. Both hands
  6. Releases tension, reduces pain

GB-20 (base of skull):

  1. Feel hollows at base of skull, where neck meets head
  2. Press with fingers, lean head back slightly
  3. Hold pressure 30-60 seconds
  4. Breathe deeply

Preventing Headaches

Identify Triggers

Common triggers:

Keep headache diary:

Regular Self-Care

Prevents headaches:

Herbal Prevention (for frequent headaches)

Daily stress-reducing tea:

Magnesium-rich foods:

When to Seek Medical Help

Immediate medical attention if:

  • Sudden, severe headache (worst ever)
  • Headache with fever, stiff neck, confusion, vision changes, difficulty speaking
  • Headache after head injury
  • Headache with seizures
  • New severe headache over age 50
  • Headache with numbness or weakness

See doctor soon if:

  • Headaches increasing in frequency or severity
  • Pattern changes (new type of headache)
  • Headaches not responding to usual treatments
  • Headaches interfering significantly with life
  • More than 2-3 headaches per week
  • Awakened from sleep by headaches
  • Headaches require frequent pain medication

Specialist (neurologist) referral if:

  • Diagnosed with migraines (need proper treatment plan)
  • Chronic daily headaches
  • Unclear diagnosis

Putting It All Together

For Sudden Tension Headache:

At first sign:

  1. Drink 2 glasses water
  2. Apply peppermint-lavender oil to temples
  3. Find quiet, dark space
  4. Lie down 15-20 minutes
  5. Deep breathing
  6. Sip peppermint tea

If persists:

For Sinus Headache:

Throughout day:

  1. Ginger steam inhalation 2-3 times
  2. Drink ginger tea frequently
  3. Apply warm compress to sinus areas
  4. Peppermint steam (eyes closed)
  5. Stay well hydrated

For Digestive/Hangover Headache:

Upon waking:

  1. Drink water (2-3 glasses)
  2. Dandelion root tea
  3. Ginger tea for nausea
  4. Light, simple food when able
  5. Rest

Where to Source in NZ

Fresh herbs:

Dried herbs:

Essential oils:

Typical costs:

Summary: Your Headache Action Plan

Immediate relief:

  1. Identify headache type
  2. Hydrate
  3. Apply appropriate herbal remedy (peppermint for tension, ginger for sinus)
  4. Rest in quiet, dark space
  5. Use complementary strategies (compress, stretches)

Prevention:

  1. Identify and avoid triggers
  2. Maintain good self-care (sleep, hydration, stress management)
  3. Regular gentle exercise
  4. Good posture
  5. Address underlying issues (stress, poor ergonomics)

Remember:

These accessible herbs and simple techniques can provide real relief for common headaches, helping you feel better naturally.

Budget-Friendly Headache Relief

Low-cost headache support ($0-8/month):

Total: $3-6/month (free if growing herbs)

Free headache remedies:

Headache type-specific (free/low-cost):

Topical relief (DIY):

NZ budget note: Commercial migraine balms $15-30. DIY peppermint/lavender balm $2-3 per batch. Feverfew capsules $20-35 — grow your own for free.

Emergency headache relief (free):

References

Gbel, H., et al. (1996). Effect of peppermint and eucalyptus oil preparations on neurophysiological and experimental algesimetric headache parameters. Cephalalgia, 14(3), 228-234.

Sasannejad, P., et al. (2012). Lavender essential oil in the treatment of migraine headache: A placebo-controlled clinical trial. European Neurology, 67(5), 288-291.

Pittler, M. H., & Ernst, E. (2004). Feverfew for preventing migraine. Cochrane Database of Systematic Reviews.

Bone, K., & Mills, S. (2013). Principles and practice of phytotherapy: Modern herbal medicine (2nd ed.). Churchill Livingstone.

Disclaimer: Does not represent rongoā Māori methods. For rongoā knowledge, consult Te Paepae Motuhake.

Medical Disclaimer: This guide is for educational purposes only and is not medical advice. Consult qualified healthcare practitioners before using herbal remedies, especially if pregnant, nursing, taking medications, or having medical conditions. Seek immediate medical attention for severe, sudden, or concerning headaches.

Note on Pricing: All prices mentioned in this guide are approximate and based on New Zealand suppliers as of December 2025. Prices vary by supplier, season, and market conditions. We recommend checking current prices with your local suppliers.

The Public Herbarium is built on a foundation of scientific integrity, transparency, and care. Research sources are referenced throughout the site wherever possible. Content creation is assisted by AI tools and carefully reviewed for accuracy.