8 Natural Headache Remedies

How to Stop Headaches Without Taking Medicine

Though resolving a headache can be as easy as popping a pain reliever, it’s important to know that there are effective natural remedies. If you want to avoid growing dependent on pills, ChickRx has assembled 8 natural ways to treat and prevent the uncomfortable, annoying, and sometimes-painful pounding in your head.  

If you’re suffering from migraines, which internist Dr. Andrea Ruman describes as “severe, recurring, intense, throbbing pain on one side of the head that can be very debilitating” and last 4 to 72 hours, it’s best to consult with your primary care physician. However, common headaches are a great candidate for natural remedies.  

These headaches range from a dull, aching sensation to a sharp, throbbing pain, located on either side or radiating to both sides of the head. They’re often caused by stress, sleep deprivation (or oversleeping), caffeine withdrawal, alcohol, poor posture, dehydration, skipping meals, and dietary influences. More so than headaches caused by preexisting health conditions or migraines, common headaches are more easily managed through natural remedies, such as these.    


Dietary Changes  
“Some food additives, nitrates and food colorings are common headache triggers,” explains registered nutritionist and health coach Princess Carey. “Additives often increase blood flow to the brain causing headaches.”  

She recommends avoiding substitute or artificial sweeteners, canned, processed or smoked foods--especially processed meats, sodium packed foods and foods that contain monosodium glutamate (MSG). Also steer clear of foods such as chocolate and cheese, which contain headache trigger phenylethylamine, and tyramine found in some nuts, meats and cheeses. Instead, opt for magnesium-rich choices like spinach and sweet potatoes, and foods contained essential fatty acids such as olives, beans, fish and flaxseed oil, and look into adding supplements containing vitamin B2 and CoQ10 to your vitamin routine and making sure you get your daily intake of vitamin D (2000 mg/day).    


Hydration  
Dehydration is one of the most common headache causes that often gets overlooked. If you’re not thirsty, it doesn’t mean dehydration isn’t causing your pounding head--oftentimes thirst isn’t even a primary symptom of being low on your H2O needs. If you think that dehydration may be causing your headache, alternate glasses of water with an electrolyte-rich sports drink such as Gatorade until you feel an improvement; then make sure you’re getting around 64 to 72 oz. of water a day to ward off any future water-related aches.    


Ginger Tea  
Ginger is a natural anti-inflammatory, meaning sipping on a cup of ginger tea will reduce the inflammation that is leading to your headache. Even better? It’s fast acting. Add crushed fresh ginger root to boiling water for a few minutes and then sip like you would regular tea. Ginger tea is also a great remedy for hangovers.


Feverfew  
Possessing similar benefits as ginger, feverfew is an herb made from drying the leaves of a small flowering feverfew plant. The herb is used commonly in supplements for its anti-inflammatory benefits. The best way to take feverfew if you feel a headache coming in is in an over-the-counter supplement that also contains ginger. The good thing is that there are very few side effects to feverfew; however, if you are pregnant you should not take this supplement as it may cause uterine contractions.    


Hot & Cold Compresses     
If you’re in a pinch, apply a warm compress to the back of your neck toward the base of your head to help with headaches brought on by poor posture. Go for a cold compress at the temples, however, if you are experiencing a throbbing headache. The cold will help to lower inflammation by reducing the temperature of the blood that is being pumped through the lining of the brain, meaning a bit of the throbbing will be reduced.    


Take a Breather  
If you are in a position where you can, take a break from whatever you are doing and try to rest for 20 minutes. You don’t have to nap, just quieting your mind and relaxing the muscles in your body can be a huge step toward reducing headache tension and pain. Taking the moment to simply relax will help to interrupt the pain cycle and likely relieve or at least lessen the headache.  

Unfortunately, most of the time headaches attack in environments that aren’t exactly conducive to adult naptime. Instead, try to take a few moments to perform breathing exercises like those found here to help get you centered  and hopefully alleviate some of the tension in your head and body. 


Reduce Caffeine Intake  
If your go-to headache relief is to pop ibuprofen, aspirin or naproxen, be sure not to double up on the caffeine afterward. Most pain relief medications already have caffeine in them as a way to speed up their metabolism and get them working faster in your blood. So why not drink more caffeine after taking a pain-killer to speed it up? It seems logical, but unfortunately that’s not how the body responds to caffeine. If you take in too much your body is going to respond with an even more intense headache than you were initially trying to treat.

Even if you’re not taking pain medication, be mindful of how much caffeine you’re drinking daily as simply drinking too much can bring on pounding headaches and light sensitivity.    


Find Your Headache Triggers  
The best way to treat your headache effectively is to figure out what is actually causing it.  Clinical pharmacist Stacey McCoy recommends keeping what she calls “A Headache Diary,” and jotting down the answers to the following questions:  
1. Usual time of onset
2. What you were doing when it started?
3. How long the headache lasted?
4. Time of onset until the headache peaked
5. How often you're having headaches?
6. Where the headache is located?
7. Is there nausea or vomiting associated with the headache?
8. Are there any food triggers?
9. How many hours of sleep are you getting?
10. Which medications you're using to treat your headache and the amount of medication you're using  

Answering these questions will help you establish a pattern of behavior in relation to the headache. Are you getting the same dull headache an hour after indulging in your favorite Thai food or after a late night out? Chances are those lifestyle choices are bringing on the headaches, and at least this way you’ll be able to track down the culprit, whatever it may be.    



References: mayoclinic.com/health/headache/MY00407; nccam.nih.gov/health/feverfew; mayoclinic.com/health/dehydration/DS00561/DSECTION=symptoms
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kenz commented
the reducing caffeine doesn't work for everyone, my step mom says when she gets a migraine a black coffee is the only thing that makes her feel better
Carol42 commented
Peppermint oil on a cotton ball is my only relief. I to get great relief from coffee. My trigger is dairy, primarily yellow cheese.
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MariaAlexander commented
Hey guys, I'm so excited of getting my husband back after he left me and our 3 kids for another woman. After 2 years of marriage, me and my husband has been into one quarrel or the other until he finally left me and moved to California to be with another woman. i felt my life was over and my kids thought they would never see their father again. i tried to be strong just for the kids but i could not control the pains that torments my heart, my heart was filled with sorrows and pains because i was really in love with my husband. Every day and night i think of him and always wish he would come back to me, I was really upset and i needed help, so i searched for help online and I came across a website that suggested that Dr Unity can help get ex back fast. So, I felt I should give him a try. I contacted him and he told me what to do and i did it then he did a (Love spell) for me. 28 hours later, my husband really called me and told me that he miss me and the kids so much, So Amazing!! So that was how he came back that same day,with lots of love and joy,and he apologized for his mistake,and for the pain he caused me and the kids. Then from that day,our Marriage was now stronger than how it were before,All thanks to Dr Unity. he is so powerful and i decided to share my story on the internet that Dr Unity real and powerful spell caster who i will always pray to live long to help his children in the time of trouble, if you are here and you need your Ex back or your husband moved to another woman, do not cry anymore, contact this powerful spell caster now. Here’s his contact: Email him at: Unityspelltemple@gmail.com ,you can also call him or add him on Whats-app: +2348071622464 ,his website:http://unityspelltemple.yolasite.com . Jessica, 26 years, Texas, USA.
Anonymous commented
Hey guys my wife and I have been married for 15 years. For over five years I have been dealing with jealousy issues because of flirting and her having emotional type affairs with other men. I felt like my masculinity was in question and if I said the way she was acting bothered me, it seemed to make matters worse or I was accused of being controling. During this period I did state I wanted a divorce if the behavior was not going to end: texting men a night, leaving for the weekend without letting me know where she was going or not responding to messages. We do have a son and basically it's been him and I for the last year on the weekends. She disconnected completely from being a good wife and mother. In April she said she wanted a separation and I said no we need to get into marriage counseling. We did try that, but she was not very responsive and didn't give any effort. Afterward she was adamant about separation and divorce. I continued to say no and that we needed to save our family. She presented a separation agreement and I had to hire a lawyer. Because of the above behavior my lawyer suggested a private investigator. The investigator discovered my wife was having an affair with a close friend of the family who also is married with children. We know the extended families. I feel like I should tell this man's wife about what happened. This adultery has devastated me emotionally, I feel betrayed and I'm physically drained. I know my wife is passionate in terms of her sexuality, and I can't get the thought of them out of my head. It makes me question my own manhood, and I feel very inferior or that he must be a better lover or what ever. The problem is my wife pursued him. She would go to him and she lured him into this adultery. I felt this was coming for some time and could not stop it. She was not only lying to me but also to our son about what she was doing and where she was going. My family is important, my son loves her and as crazy as it sounds so do I. Can you respond with a course of action on how to proceed? I was still have a very huge place in my heart for her. so i searched for help online and I came across a website that suggested that Dr Ahmed can help solve marital problems, restore broken relationships and so on. So I felt I should give him a try. I contacted him and he told me what to do and i did it then he did a spell for me. 28 hours later, my wife came to me and apologized for the wrongs she did and promise never to do it again. Ever since then, everything has returned back to normal. I, my son and my wife are living together happily again.. All thanks to Dr Ahmed. as it is a place to resolve marriage/relationship issues, do you want to be sure if your spouse is being faithful to you or Do you want your Ex to come back to you Contact.: E-mail: Ahmedutimate@gmail.com or call/Whats-app: +2348160153829 save your crumbling home and change of grades its 100% safe. I suggest you contact him. He will not disappoint you. David L. Ollis, 43yrs, UK
mariaalexander commented
Hey guys, I'm so excited of getting my husband back after he left me and our 3 kids for another woman. After 2 years of marriage, me and my husband has been into one quarrel or the other until he finally left me and moved to California to be with another woman. i felt my life was over and my kids thought they would never see their father again. i tried to be strong just for the kids but i could not control the pains that torments my heart, my heart was filled with sorrows and pains because i was really in love with my husband. Every day and night i think of him and always wish he would come back to me, I was really upset and i needed help, so i searched for help online and I came across a website that suggested that Dr Unity can help get ex back fast. So, I felt I should give him a try. I contacted him and he told me what to do and i did it then he did a (Love spell) for me. 28 hours later, my husband really called me and told me that he miss me and the kids so much, So Amazing!! So that was how he came back that same day,with lots of love and joy,and he apologized for his mistake,and for the pain he caused me and the kids. Then from that day,our Marriage was now stronger than how it were before,All thanks to Dr Unity. he is so powerful and i decided to share my story on the internet that Dr Unity real and powerful spell caster who i will always pray to live long to help his children in the time of trouble, if you are here and you need your Ex back or your husband moved to another woman, do not cry anymore, contact this powerful spell caster now. Here’s his contact: Email him at: Unityspelltemple@gmail.com ,you can also call him or add him on Whats-app: +2348071622464 ,his website:http://unityspelltemple.yolasite.com . Jessica, 26 years, Texas, USA.
mariaalexander commented
Hey guys, I'm so excited of getting my husband back after he left me and our 3 kids for another woman. After 2 years of marriage, me and my husband has been into one quarrel or the other until he finally left me and moved to California to be with another woman. i felt my life was over and my kids thought they would never see their father again. i tried to be strong just for the kids but i could not control the pains that torments my heart, my heart was filled with sorrows and pains because i was really in love with my husband. Every day and night i think of him and always wish he would come back to me, I was really upset and i needed help, so i searched for help online and I came across a website that suggested that Dr Unity can help get ex back fast. So, I felt I should give him a try. I contacted him and he told me what to do and i did it then he did a (Love spell) for me. 28 hours later, my husband really called me and told me that he miss me and the kids so much, So Amazing!! So that was how he came back that same day,with lots of love and joy,and he apologized for his mistake,and for the pain he caused me and the kids. Then from that day,our Marriage was now stronger than how it were before,All thanks to Dr Unity. he is so powerful and i decided to share my story on the internet that Dr Unity real and powerful spell caster who i will always pray to live long to help his children in the time of trouble, if you are here and you need your Ex back or your husband moved to another woman, do not cry anymore, contact this powerful spell caster now. Here’s his contact: Email him at: Unityspelltemple@gmail.com ,you can also call him or add him on Whats-app: +2348071622464 ,his website:http://unityspelltemple.yolasite.com . Jessica, 26 years, Texas, USA.
Anonymous commented
Excited my life is back My husband and I have been together for almost 11 years in October. The way we met wasn’t the best way since we both had relationships. We ended our relationships to be together (or so I thought we BOTH did). As soon as I ended up pregnant with our first baby, I find out he was cheating with his EX! My world went upside down. It was very hard for me since I was pregnant and hurt. Over the years I just kept forgiving him over and over again of not only multiple affairs, but of his accusations of me being unfaithful and disrespecting me. We now have 3 kids and I just completely felt neglected and felt low of myself. I had my own affair… It has not been easy for BOTH of us to overcome. Somehow over the last few weeks we have been working together to move on. We are now moving out of state. I love my husband and I am positive he loves me. I am going to try and show him this approach. Somehow we were already doing it! We have a better communication than we’ve had in years! We are learning how to speak calmly out feelings and concerns. It hasn’t been peachy, but I can see that we both are starting to respect eachother. We care for each other’s feelings. We have US a main priority. We aren’t taking counseling, but somehow we see that little by little we seem more comfortable with eachother. Sometimes we may notice how good it is going and may step back, but helping eachother out by holding and saying it’s ok to be happy again. I love my family. and my husband and i need to keep my marriage save with him from other women so i have to seek for a love spell to keep our marriage stronger so i contacted Dr happy who help me to keep my marriage save and secure from other women am very happy today coz my husband love me more and more like ever before, we are living as one big family again bless Dr happy for what he did to me and my husband if you need help contact him too he is real and 100% guarantee ok so email him at : happylovespell2@gmail.com call +2348133873774 about his service and web site: http://happyspelltemple.webs.com/
mariaalexander commented
Hey guys, I'm so excited of getting my husband back after he left me and our 3 kids for another woman. After 2 years of marriage, me and my husband has been into one quarrel or the other until he finally left me and moved to California to be with another woman. i felt my life was over and my kids thought they would never see their father again. i tried to be strong just for the kids but i could not control the pains that torments my heart, my heart was filled with sorrows and pains because i was really in love with my husband. Every day and night i think of him and always wish he would come back to me, I was really upset and i needed help, so i searched for help online and I came across a website that suggested that Dr Unity can help get ex back fast. So, I felt I should give him a try. I contacted him and he told me what to do and i did it then he did a (Love spell) for me. 28 hours later, my husband really called me and told me that he miss me and the kids so much, So Amazing!! So that was how he came back that same day,with lots of love and joy,and he apologized for his mistake,and for the pain he caused me and the kids. Then from that day,our Marriage was now stronger than how it were before,All thanks to Dr Unity. he is so powerful and i decided to share my story on the internet that Dr Unity real and powerful spell caster who i will always pray to live long to help his children in the time of trouble, if you are here and you need your Ex back or your husband moved to another woman, do not cry anymore, contact this powerful spell caster now. Here’s his contact: Email him at: Unityspelltemple@gmail.com , you can also call him or add him on Whats-app: +2348071622464 , his website:http://unityspelltemple.yolasite.com , Jessica, 26 years, Texas, USA .
mariaalexander commented
Hey guys, I'm so excited of getting my husband back after he left me and our 3 kids for another woman. After 2 years of marriage, me and my husband has been into one quarrel or the other until he finally left me and moved to California to be with another woman. i felt my life was over and my kids thought they would never see their father again. i tried to be strong just for the kids but i could not control the pains that torments my heart, my heart was filled with sorrows and pains because i was really in love with my husband. Every day and night i think of him and always wish he would come back to me, I was really upset and i needed help, so i searched for help online and I came across a website that suggested that Dr Unity can help get ex back fast. So, I felt I should give him a try. I contacted him and he told me what to do and i did it then he did a (Love spell) for me. 28 hours later, my husband really called me and told me that he miss me and the kids so much, So Amazing!! So that was how he came back that same day,with lots of love and joy,and he apologized for his mistake,and for the pain he caused me and the kids. Then from that day,our Marriage was now stronger than how it were before,All thanks to Dr Unity. he is so powerful and i decided to share my story on the internet that Dr Unity real and powerful spell caster who i will always pray to live long to help his children in the time of trouble, if you are here and you need your Ex back or your husband moved to another woman, do not cry anymore, contact this powerful spell caster now. Here’s his contact: Email him at: Unityspelltemple@gmail.com , you can also call him or add him on Whats-app: +2348071622464 , his website:http://unityspelltemple.yolasite.com , Jessica, 26 years, Texas, USA .
mariaalexander commented
Hey guys, I'm so excited of getting my husband back after he left me and our 3 kids for another woman. After 2 years of marriage, me and my husband has been into one quarrel or the other until he finally left me and moved to California to be with another woman. i felt my life was over and my kids thought they would never see their father again. i tried to be strong just for the kids but i could not control the pains that torments my heart, my heart was filled with sorrows and pains because i was really in love with my husband. Every day and night i think of him and always wish he would come back to me, I was really upset and i needed help, so i searched for help online and I came across a website that suggested that Dr Unity can help get ex back fast. So, I felt I should give him a try. I contacted him and he told me what to do and i did it then he did a (Love spell) for me. 28 hours later, my husband really called me and told me that he miss me and the kids so much, So Amazing!! So that was how he came back that same day,with lots of love and joy,and he apologized for his mistake,and for the pain he caused me and the kids. Then from that day,our Marriage was now stronger than how it were before,All thanks to Dr Unity. he is so powerful and i decided to share my story on the internet that Dr Unity real and powerful spell caster who i will always pray to live long to help his children in the time of trouble, if you are here and you need your Ex back or your husband moved to another woman, do not cry anymore, contact this powerful spell caster now. Here’s his contact: Email him at: Unityspelltemple@gmail.com , you can also call him or add him on Whats-app: +2348071622464 , his website:http://unityspelltemple.yolasite.com , Jessica, 26 years, Texas, USA .
mariaalexander commented
Hey guys, Effective powerful love spell to get your Ex Lover back now. I'm so excited of getting my husband back after he left me and our 3 kids for another woman. After 2 years of marriage, me and my husband has been into one quarrel or the other until he finally left me and moved to California to be with another woman. i felt my life was over and my kids thought they would never see their father again. i tried to be strong just for the kids but i could not control the pains that torments my heart, my heart was filled with sorrows and pains because i was really in love with my husband. Every day and night i think of him and always wish he would come back to me, I was really upset and i needed help, so i searched for help online and I came across a website that suggested that Dr Unity can help get ex back fast. So, I felt I should give him a try. I contacted him and he told me what to do and i did it then he did a (Love spell) for me. 28 hours later, my husband really called me and told me that he miss me and the kids so much, So Amazing!! So that was how he came back that same day,with lots of love and joy,and he apologized for his mistake,and for the pain he caused me and the kids. Then from that day,our Marriage was now stronger than how it were before,All thanks to Dr Unity. he is so powerful and i decided to share my story on the internet that Dr Unity real and powerful spell caster who i will always pray to live long to help his children in the time of trouble, if you are here and you need your Ex back or your husband moved to another woman, do not cry anymore, contact this powerful spell caster now. Here’s his contact: Email him at: Unityspelltemple@gmail.com , you can also call him or add him on Whats-app: +2348071622464 , his website:http://unityspelltemple.yolasite.com , Jessica, 26 years, Texas, USA .
DONNA500 commented
i want to say a very big thanks and appreciation to Dr. Keke Odin the chief priest of all spell casters worldwide for bringing back my husband who left i and the kids for almost three months within the space of two days after following all instruction given to me. i am very much grateful for restoring peace in my marital home, and i pray God almighty give you the strength and wisdom to continue helping more people having similar relationship and marital problem like mine. for help you can contact him now through his email and mobile number below Email: greatkekespelltemple@gmail.com Mobile Number: +1 386-336-9876 website: http://greatkekespelltemple01.webs.com
Anonymous commented
Call Dr. Jakiki for urgent love spell +1 (402) 892-2486 or email Spellcasthome@gmail.com My name is Amy Jane. Out of respect for you and your spells I must make this testimony known to all. I've been to other spell casters without seeing any progress, just wished I came to you earlier,i got the best from you. My Ex husband was gone for a year and I went everywhere and other spell casters for help but no good result until my friend introduce me to Dr.Jakiki he told me to just do everything he ask and all will be fine,which i did and after the amazing Spell was done, I finally got a call from my husband and behold in the next 30 minutes my husband was at my door begging for forgiveness and now my husband is back with full of love. It was like a miracle! He suddenly came back with flowers saying that i should for give him,i was truly flabbergasted and shocked when my husband kneel down begging for forgiveness and for me to accept him, i'm really short of words and joyful,you are a God sent to me and my family and now i am a joyful woman once again. Thank you so much Dr. Jakiki To everyone who is looking for a real spell caster you can contact Dr. Jakiki through the details below: Email: Spellcasthome@gmail.com Call or text him: +1 (402) 892-2486 Website: http://spellcasthome.webs.com/
DONNA500 commented
THE MIGHTY SPELL CASTER THAT HELPED ME SOLVED MY URGENT CRITICAL RELATIONSHIP PROBLEM. I dont know how to really thank Dr. Keke Odin for what he did for me. My Name is Anita Kelly from Los Angeles, i was dating this man who i loved very much for over four years now without any problem in our relationship. so at a point he changed so suddenly after returning from the office and started behaving so strangely. it even got to the extent that he told me it was over and i should never call him again. This was a person that loved me with everything that he had. When i told my friend jenny what happened, she introduced me to a great spell caster called DR KEKE ODIN, the chief priest of all spell caster. At first sight this man told me all my problems that it was his secretary that used a charm on him. Dr KEKE ODIN told me not to worry that he will help me solve the problem. The following day, i was in the house in a sober mood when i first received a message from my boyfriend that he was very sorry and before i dropped the phone, he called me again to say he is on his way home and that he was truly sorry for everything. To my greatest surprise, one week later he engaged me and we got married. All Thanks to KEKE ODIN. You can contact him through the following means Email: greatkekespelltemple@gmail.com Mobile Number: +1 386-336-9876 website: http://greatkekespelltemple01.webs.com
Jessica Luis commented
Hey,I'm so excited my broken Marriage has been restored & my husband is back after he left me and our 2 kids for another woman. After 8 years of marriage, me and my husband has been into one quarrel or the other until he finally left me and moved to California to be with another woman. i felt my life was over and my kids thought they would never see their father again. i tried to be strong just for the kids but i could not control the pains that torments my heart, my heart was filled with sorrows and pains because i was really in love with my husband. Every day and night i think of him and always wish he would come back to me, I was really upset and i needed help, so i searched for help online and I came across a website that suggested that Dr Mohammed can help get ex back fast. So, I felt I should give him a try. I contacted him and he told me what to do and i did it then he did a (Love spell) for me. 28 hours later, my husband really called me and told me that he miss me and the kids so much, So Amazing!! So that was how he came back that same day,with lots of love and joy,and he apologized for his mistake,and for the pain he caused me and the kids. Then from that day,our Marriage was now stronger than how it were before,All thanks to Dr Mohammed. he is so powerful and i decided to share my story on the internet that Dr Mohammed real and powerful spell caster who i will always pray to live long to help his children in the time of trouble, if you are here and you need your Ex back or your husband moved to another woman, do not cry anymore, contact this powerful spell caster now. Here’s his contact: Email him at: monicaspiritualtemple@gmail.com , you can also call him or add him on Whats-app: +2348134493948
lilian2432 commented
Thank you DR BLESSING for your genuine and powerful love spells. I'm Lilian by name. From California This is really incredible, and I have never experienced anything like this in my entire life. Before i met you Sir, i have tried every probable means that i could to get my husband back, but i actually came to realize that nothing was working out for me, and that my husband had developed lot of hatred for me.. I thought there was no hope to reunite with my husband. But when i read good reviews about how DR BLESSING helped others, I decided to Email him at blessingspiritualtemple@gmail.com to give it a try and i did everything that he instructed me and i Trusted in him and followed his instructions just as he have guaranteed me in 24 hours, and that was exactly when my husband called me..Sir We are more contented now than ever. Everything looks perfect and so natural! Thank you so much Sir for your authentic and indisputable spells. here again his contact details you too can be blessed with his work Email; blessingspiritualtemple@gmail.com whatsapp, +1(951)409-0694 Thanks Sir for your help.
Anonymous commented
How I Got My Ex Husband Back........... I am Stephine by name also from Canada. Greetings to every one that is reading this testimony. I have been rejected by my husband after three(3) years of marriage just because another woman had a spell on him and he left me and the kid to suffer. one day when i was reading through the web, i saw a post on how this spell caster on this address tradionalspelltemple@yahoo.com , have help a woman to get back her husband and i gave him a reply to his address and he told me that a woman had a spell on my husband and he told me that he will help me and after 2 days that i will have my husband back. i believed him and today i am glad to let you all know that this spell caster have the power to bring lovers back. because i am now happy with my husband. Thanks for Dr.Fred. His email: tradionalspelltemple@yahoo.com or call his private cell phone +2348054474744