The best way to get a handle on a headache is to prevent it. Here are some simple and smart healthy-lifestyle ways to reduce the number of headaches you get – or at least lessen their intensity.
Rest and Relaxation
Stress tightens muscles and restricts blood flow, bringing on a host of ailments – including headaches. Consider learning relaxation or meditation techniques. Look for ways to relieve your stress: listen to soothing music, light candles, or watch a funny movie. Find out what works for you.
Water
A solution to your headaches might be as close as your faucet: A headache could be your body's cry for water. Be sure to drink at least the minimum daily requirement of 6 eight-ounce glasses. (For children, the requirement is 4 to 8 glasses of fluid.) Avoid caffeinated drinks. Caffeine actually contributes to dehydration.
Food
If you suffer from frequent headaches, keep a "food diary" – a record of what you eat, when you eat, and when your headaches occur. Symptoms can develop between one and 24 hours after eating. A review of your diary might help you determine if foods are likely headache triggers.
Some people with headaches find that certain foods, alcohol, and preservatives trigger headaches. Eliminate all common trigger foods, then reintroduce them into your diet one at a time so you can see which ones (if any) cause headaches. A few common food triggers are:
- Aged cheeses
- Pizza
- MSG (monosodium glutamate)
- Aspartame (Equal, NutraSweet)
- Luncheon meats, hotdogs or other meats containing nitrates
- Chocolate
- Tyramine (found in alcoholic beverages, bananas, chicken, cheese, citrus fruits, cold cuts, herring, onions, peanut butter, pork, smoked fish, sour cream, vinegar, wine, fresh-baked yeast products)
- Chewing gum
- Ice cream and iced beverages
- Salt
- Caffeine. In small doses (a cup of coffee a day), caffeine does not cause headaches. In fact, caffeine is an ingredient in some pain medications, because it speeds the effectiveness of the other ingredients. But, if you consume large quantities of caffeine, you might experience headaches caused by the caffeine. If you suddenly cut caffeine from your diet, you can experience withdrawal headaches. Do it gradually.
Vitamin B6, vitamin C, and magnesium might be helpful for migraines. For some people, herbal supplements (such as feverfew, lavender, mint, rosemary, skullcap, and thyme) deliver headache relief. Other herbs, such as valerian, are taken for their calming properties. Herbal books list recommended dosages, as well as any cautions for a particular supplement. Most people find what works for them through experimentation.
A generally healthful diet can help too. Eating regularly scheduled meals three times a day is especially important. Don't skip meals or overeat. Be sure to get ample fiber, fruits, and vegetables. Some headache sufferers claim eating a warm meal once a day alleviates their pain.
Sleep
Too little or too much sleep can bring on a headache. If possible, keep a regular sleep schedule – waking up at the same time each day. Keep in mind your body's sleep needs.
Exercise
Some headaches are brought on by a lack of oxygen. Learning and practicing deep breathing exercises can help.
Regular aerobic exercise – including brisk walking, swimming, and bicycling – helps many people handle stress and could help you avoid headaches. Any kind of physical activity, including sex, releases endorphins, the body's natural pain relievers. But remember, over-exertion can bring on headaches.
In addition to helping keep headaches at bay, exercise could help rid you of a headache once you have it. Tension headaches are frequently caused by constriction in your blood vessels. If your headache is mild and is not the kind that requires medical attention, go ahead and exercise. If you are a migraine sufferer, experiment with exercise as a means of reducing the frequency of your headaches.
Physical Strain
Sit up straight. (That's better!) Poor posture is a major cause of tension headaches. While you're using the computer, be sure you use the right chair, and the correct positioning of the monitor and keyboard height. Do you need glasses? Eyestrain from poor vision contributes to headaches. So does inadequate or excessive lighting.
Ovulation and Menstruation
Hormonal changes can trigger or intensify migraines.
Special Times
Vacations, business trips, special events like weddings, or illness can interrupt your routine. If possible, maintain your regular exercise and sleep schedule.
Try to arrange your schedule so you're not overbooked. And if possible, say "No" to situations that could bring unnecessary emotional stress.
Mental Attitude
"Ticked off" at your boss for taking credit for your work? Still "steamed" at your neighbor for painting his house neon green? Maybe it's time to learn a few conflict resolution techniques. The anger or frustration you feel toward another person isn't hurting them. It's hurting you! Forgive. Accept imperfections as human. Release yourself and others from unrealistic expectations. A positive attitude is good medicine. |
