50 Tips for Headache Sufferers
If you suffer from headaches, you are not alone. We all get headaches from time to time. Luckily, the corollary of this is that plenty of people have been figuring out headache remedies for a long time. Not every method works for every person, but if you take a look over these tips you might well discover the one that works for you.
| Diet | Meditation |
| Exercise | Home Treatments |
| Massage | Avoiding Headache Triggers |
| Alternative Remedies |
Diet
What you eat can have a huge effect on the frequency and severity of your headaches. In general, the healthier you eat, the less you will suffer, but here are a few specific tips.
1. Eat Regular Meals: Dawn Marcus, M.D., writes that fasting acts as a trigger for headaches in about 50 percent of headache sufferers. Depriving your body of fuel will make it less relaxed, leading to more headaches.
2. Identify Trigger Foods: If you suspect that certain foods are triggering your headaches, try to identify what is actually having an effect. Cut a few types of food from your diet, then introduce them back into your diet one by one until you notice a difference in headache frequency or severity.
3. Cut Back On Caffeine: A cup of coffee in the morning shouldn't hurt, but ingesting large amounts of caffeine can lead to a type of addiction. Headaches are often a symptom of caffeine withdrawal. Avoid them altogether by reducing your caffeine intake at a slow rate.
4. Eat Fresh: Foods that are fresh and non-processed contain lower levels of chemicals that are known to contribute to headaches, such as tyramine.
5. Avoid Tyramine: When the amino acid tyrasine breaks down, the product is tyramine, a compound that dilates the blood vessels. It is suspected that this might lead to migraines. Foods with high levels of tyramine include: salted and smoked meats, soy sauce, nuts, pickles, olives, aged cheese, and alcohol.
6. Drink A Glass Of Water: Some headaches are simply caused by dehydration. If you suffer from frequent headaches, try drinking more water at regular intervals each day.
7. Watch The Sports Drinks: If you're engaged in long periods of physical activity, strike a balance between sports drinks, like Gatorade, and water. Drinking too much of one or the other can result in an imbalance of sodium and electrolytes in your body, leading to headaches and other problems.
8. Alter Your Alcohol Consumption: Any type of alcohol can cause a headache if you drink too much of it. Firstly because it will dehydrate you, and secondly, because it contains several compounds, including tyramine, that are thought to contribute to headaches. Certain types of alcohol are particularly likely to cause headaches: these include red wine, scotch, sherry, and brandy.
9. Try Vitamin and Mineral Supplements: Studies show that some supplemental vitamins and minerals can have a positive effect on headaches. Vitamin B2 and magnesium are both thought to work favorably. However, you should consult with your doctor before beginning to take supplements for headaches.
10. Avoid Wheat: Wheat is one of the major types of food thought to increase the likelihood of headaches. Many grocery stores carry a wide selection of gluten-free alternatives.
Exercise
For optimal health, nothing beats maintaining a healthy lifestyle. Regular exercise can help reduce the chances of your getting a headache.
11. Stretch Your Neck: Tense, stiff muscles can cause headaches. Use these simple exercises to relax your neck.
12. Regularly Use Other Shoulders/Neck/Head Exercises: You should try to set aside about twenty minutes each day for regular stretching, emphasizing your shoulders and above. Some good exercises to try include shoulder shrugs and head lifts.
13. Stretch Your Face: Some tension headaches can be relieved by facial stretching. Try lifting your eyebrows, letting out a big yawn, frowning, and scrunching up your nose.
14. Try Aerobic Exercise: At least 30 minutes of aerobic exercise, three days per week, can help reduce the number of headaches you get. Biking and swimming are two great forms of aerobic exercise.
15. Exercise With Caution: If you already have a headache, strenuous exercise might make it worse. It could also make it feel better. Begin with a few slower, warm up exercises, and see how you feel.
16. Beware of Exercise Headaches: There are two types of exercise headaches: primary and secondary. Primary headaches typically go away within 48 hours and usually cause both sides of the head to throb. Secondary headaches can last longer and are accompanied by other symptoms, such as vomiting and loss of consciousness. A secondary headache is indicative of a serious medical problem.
Massage
A massage is one of the more enjoyable ways to ease the pain of a headache. You can hire a professional, teach a significant other, or just do it yourself!
17. Basic Head Massage: Use this basic guide to begin massaging those headaches away. Start here, and experiment with different methods and techniques until you find what works best for you.
18. Learn How To Massage A Tension Headache: This article goes over the basics of tension headaches and how you can treat them with massage.
19. Deep Tissue Massage: Deep tissue massage is meant to improve circulation. Watch this series of videos to learn more, including how to actually do it.
20. Reflexology: Reflexology is a type of massage based on the idea that certain points on the bottoms of the feet correspond to certain areas of the body. Applying pressure to these points will alleviate pain in the associated part of the body. Give it a shot!
21. Read Up On Reflexology: Tima Vlasto, an Examiner expert on holistic science, offers a brief guide to reflexology.
22. Neuromuscular Massage Therapy: A neuromuscular massage treatment applies pressure to specific trigger points on the body, increasing blood flow and relieving the headache.
23. Acupressure: Acupressure uses the same points on the body as acupuncture to relieve pain. Instead of using needles, it relies on fingertips. With a basic familiarity, you can use acupressure on yourself.
24. Swedish Scalp Massage: A Swedish massage is a great way to relieve tension in the muscles of the neck and the head. Watch this video to decide if it's something you want to try.
Alternative Remedies
A variety of natural approaches exist for headache relief. Try them out and see which works for you, but remember you should consult a doctor if your headaches are severe or very frequent.
25. Feverfew: A daily dosage of the plant feverfew has been shown to help reduce the frequency of headaches.
26. Chamomile Tea: A warm cup of camomile tea can help to relieve headaches. Try drinking it as soon as you feel a headache coming on.
27. Ginger: One way to fight headaches is to ingest ginger. Some people prefer mixing a ginger tea, while others just eat the root fresh.
28. Ginkgo Biloba: A daily intake of up to 240mg of ginkgo bilboa can help prevent headaches. It has been known to cause minor headaches during the first week of use, but they subside.
29. Eucalyptus and Peppermint Oil: A combination of these two types of oils can cause your muscles to relax and bring relief from pain. Rub them directly onto your forehead and temples.
30. Menthol: Like eucalyptus and peppermint, menthol can be rubbed onto the forehead and temples to help alleviate pain.
31. Honey: Take two teaspoons of honey with each meal. Honey helps relax your arteries, which increases blood flow to the brain. If you are suffering from a migraine, try dissolving your honey in a glass of warm water.
32. Cayenne Pepper: Capsaicin, one of the main components of cayenne peppers, is sometimes administered as a nasal spray to alleviate headaches. Try adding some of the pepper to your meals; it might be a step towards avoiding headaches altogether.
Meditation
You might be able to best your headaches by practicing meditation. If nothing else, it will be an excellent mental exercise.
33. Start With The Basics: This article from Total Headache Relief can get you started with meditation. Try it out and make adjustments as you see fit.
34. Meditation Station: Once you have a bit of experience with meditation, stop here to get acquainted with a few of the more advanced techniques. You can also use the message board to get more tips from other practitioners.
35. Gi Gong For Headache: In this video, Master Jason Park shows you basic exercises for this type of meditation that was developed specifically for headaches.
36. Meditation Handbook: If you have any questions about meditation, this is an excellent resource. The author, Christopher Calder, also has several other articles on meditation at this site.
Home Treatments
Sometimes, all it takes to get rid of a headache is a simple treatment that you probably already have the materials for. Quick, easy, and cheap!
37. Apply An Ice Pack: Just take an ice pack out of your freezer and hold it against the part of your head that hurts the most.
38. Apply A Heat Pad: Use a heat pad on tension headaches. The heat will help relax your muscles.
39. Take A Shower: Both hot and cold showers can help sooth a throbbing head. If you need help relaxing, try focusing the hot water on your neck and shoulders.
40. Take A Foot Bath: Start your foot bath as soon as you feel a headache beginning. You can try massaging your feet, or you can use reflexology to apply pressure to specific parts of your feet.
41. Rest In A Dark Room: If light seems to be making your headache worse, sit or lie down in a dark or low-lit room.
42. Catch Up On Sleep: Headaches are often caused by a lack of sleep. If you can, try to get between seven and nine hours of sleep each night. Otherwise, take a short nap when you get the opportunity.
Avoiding Headache Triggers
The best treatment for headaches is knowing how to avoid them. With these tips, you should be able to avoid the common causes of headaches.
43. Relax: Stress is one of the major roots of headaches. Take a few minutes to do something you enjoy: you might eat a favorite food, go for a walk, or play with a pet. If you need other ideas, check out The Daily Mind.
44. Loosen Your Hair: A tight ponytail, and even a tight cap, can strain the muscles in your head, resulting in headaches. Try adjusting your hairstyle throughout the day.
45. Watch The Weather: There's not much you can do about the weather, but if you know a change is coming, you can take preventative measures. People who are sensitive to weather changes are usually affected by a shift in barometer pressure or temperature.
46. Avoid Perfumes And Colognes: The ingredients used in many fragrances can trigger headaches in some people.
47. Avoid Smoking: Smoking can trigger and intensify headaches. Smoke from wood fires and other sources can also affect you.
48. Be Wary Of Grinding Your Teeth: If you grind your teeth at night, you may not realize it. Find out, because it can cause a number of problems in addition to headaches. If you do grind your teeth, talk to your dentist to determine the best course of action.
49. Eliminate Mold and Mildew: Environmental toxins like mold and mildew can trigger headaches. Increasing air flow is the best way to prevent mold in your house or office.
50. Grow Indoor Plants: If indoor pollutants are giving you headaches, try buying some indoor plants. They will help detoxify the air, reducing the levels of pollutants and thereby giving you less grief.