Headaches are an all too familiar health problem, yet can be debilitating. The good news is that taking a few simple steps may help prevent or alleviate them.
Try eating on a consistent schedule and drinking plenty of water throughout the day, while avoiding foods which might trigger headaches, like processed meats, chocolate or alcohol.
Hot and cold
Cold compresses may help relieve headache pain. It is believed that their numbing effect reduces nerve impulses to the brain, providing some relief. Some individuals with migraines have reported feeling better after applying one.
Hot showers or baths may provide relief, as can gently massaging your head and neck.
If migraine is something you suffer from, try maintaining a consistent sleeping schedule and avoiding foods and beverages known to trigger attacks, like caffeine and alcohol.
if your migraines are due to pressure on the scalp, remove anything that puts it under strain, such as tight ponytails or hats. if bright light triggers worsen your headache, cover or shield your eyes as needed; use a mouth guard as teeth grinding could be contributing. to migraine headaches while loud music or noisy workplace environments could also aggravate them.
Massage
Studies show that specific head massages provide additional relaxation and stress relief as well as relieving migraine and tension-type headache pain, especially if administered during an attack rather than before or after.
Alison Babil, a massage therapist in Maryland, notes that neuromuscular massage can be particularly helpful in pinpointing tight muscles and trigger points which lead to headache pain.
Massage can help relax the muscles and relieve pain by increasing blood flow to the head and decreasing stress hormone release such as adrenocorticotropin and oxytocin. Studies have even demonstrated how massage therapy may be an effective solution for relieving headaches due to decreasing stress and fatigue levels; studies also show its efficacy at decreasing frequency of headaches altogether. Massage generally poses few health risks but should be used with caution when used for specific medical conditions like recent head injury or uncontrolled high blood pressure levels.
Rest
Many people find that taking a few moments of restful, gentle relaxation can quickly reduce headaches. A warm or tepid shower or bath, soft pillow and dark room may all provide temporary relief; gentle massage of head and neck muscles may also bring respite.
Hot or cold compresses may provide relief, and frequent small meals may help. Avoid foods known to cause headaches and get enough rest (both too little and too much sleep can trigger migraines).
If your headaches are the result of stress or sleep loss, take steps to alleviate it by practicing relaxation techniques such as deep breathing or guided imagery to lower stress. If light is the culprit for triggering headaches for you, wear sunglasses or use an app with blue-light filter. For chronic cases see your doctor for assistance as medication may help decrease their severity and frequency.
Medication
OTC pain medications like ibuprofen, naproxen or acetaminophen may reduce the severity of headaches for some individuals; however, others may experience adverse reactions while taking these medicines; it’s best to consult your physician prior to trying these remedies.
Your healthcare provider may suggest medication to alleviate headaches, such as CGRP monoclonal antibody injections like Erenumab (Aimovig), Galcanezumab (Emgality), Fremanezumab (Ajovy) or Ettinezumab (Vyepti). These monthly injections could significantly decrease migraine frequency and severity.
Other treatments for chronic fatigue syndrome (CFS) may involve making adjustments to your diet by eliminating known trigger foods (e.g. caffeine, chocolate, processed meats with nitrates and aged cheeses). Some individuals also find adding supplements like riboflavin, magnesium or feverfew beneficial.
Psychotherapy such as cognitive behavioral therapy can be useful in relieving stress-induced migraines. Group psychotherapy sessions where you talk to others with chronic headaches about emotional reactions and treatment successes or failures may make you feel less alone; massage, acupuncture or craniosacral therapy could also provide some relief from your headaches.
