About one out of every four adults experience tension headaches, a type of discomfort caused by signals stimulating brain and blood vessel nerves. Warming up muscles and decreasing screen time may help alleviate these symptoms.
Many people turn to over-the-counter medicines for headache relief, but there are also other methods available to them to alleviate discomfort and prevent future episodes. These may include:
Identifying triggers
Stress, lack of sleep, certain foods and drinks as well as medication may all play a part in creating headaches and migraines. Being aware of potential triggers will help decrease their frequency.
Avoiding meals, overindulging in caffeine, processed food containing nitrates or MSG, alcohol consumption and stress are common sources of headaches. Staying hydrated by drinking enough water is also key as dehydration can exacerbate headaches significantly.
Pain relievers may help alleviate headache symptoms, but should only be used when necessary; overuse may lead to rebound headaches. Try applying a cold compress on your head, gentle massage of neck and temple areas, pressure points or light exercise as alternatives in order to relax more fully.
Talking to your healthcare provider
People may worry that headaches are symptoms of serious medical problems like stroke or brain tumors. Therefore, it’s essential that you communicate the severity of your symptoms to healthcare providers so they can ensure you’re not exacerbating or overlooking warning signs.
Many headaches can be relieved with an OTC painkiller such as ibuprofen or acetaminophen. You could also try using pressure points (pressing on the webbing between thumb and index finger) or practicing relaxing activities such as meditation or deep breathing to find relief from headaches. A healthy diet, regular sleep schedule, regular physical activity and avoidance of triggers will all help manage headache symptoms effectively.
Changing your diet
As well as helping you eat healthily, altering your eating habits may also help relieve headaches. Avoid foods known to trigger or worsen migraines such as processed meats (containing nitrates and nitrites), aged cheeses (rich in tyramine) and chocolate for maximum effectiveness.
Integrating whole, healthy foods high in magnesium, antioxidants and anti-inflammatory compounds into your diet may be the key to relieving headaches. You can experiment with different fruits, vegetables and whole grains until you find what works for you.
Changing your sleep habits
If you suffer from migraines and other headache diseases, sleep should be top of mind. Studies have demonstrated that lack of restful slumber can increase pain while diminishing the body’s capacity for pain absorption.
Aiming to improve your sleep habits requires adhering to a consistent schedule and creating a relaxing sleeping environment. Also avoid eating or drinking caffeinated beverages at least three hours before bedtime.
Keep a daily log of your symptoms, noting any changes in sleep pattern, to help your doctor better diagnose and treat the cause of headaches. In particular, studies have demonstrated that psychological approaches that focus on insomnia relief can be effective treatments for headache patients.
Changing your posture
Slouching can obstruct blood flow to the brain, leaving oxygen and nutrients unavailable – leading to lack of oxygen and nutrients that could trigger headaches or worsen existing ones. This could increase headache severity or even onset.
Good posture supports your spine while relieving strain on neck, shoulder and upper back muscles – as well as helping prevent neck pain that may lead to tension headaches. Practice good body mechanics throughout the day – for instance when working from home or participating in virtual meetings from another location make sure that the chair is comfortable and monitor is at eye level; and incorporate exercises designed to strengthen core, back and chest strength for improved posture – you may take some time before seeing results but the difference can make an enormous difference over time!
Using pressure points
Stimulating certain pressure points is a quick and safe way to find relief from headaches almost instantly, offering almost instantaneous comfort without drawing unwanted attention to yourself or anyone around you. You can do it anywhere – even without anyone knowing!
To stimulate the gates of consciousness point, gently place your fingers at the base of your skull and trace down until you locate two hollow spots just outside of vertical neck muscles. Firm pressure may then be applied using one index finger from one hand with firm pressure being held for one minute. Stimulating the third eye point may help ease eyestrain and sinus pressure which contribute to migraines; to find this point press firmly against both sides of your bridge of nose for 30 seconds on both sides – this should give you enough time to find this point!
