How to Manage Headaches
Physical, psychological, and environmental factors all play a role in headache pain, but we do have some control over them. You should exercise, get adequate rest, correct bad physical habits, and avoid certain foods in your diet. These measures, along with relaxation, can help you safely reduce and perhaps prevent a headache. Also taking an analgesic, like Advil, can alleviate your tension headaches.
Physical Triggers – lack of sleep, hunger, poor posture, and eyestrain can be triggers for tension headaches. Get adequate rest, don't skip meals, and be aware of the following guidelines to help avoid poor posture and eyestrain.
Poor posture - don't slouch. This forces the body out of alignment, causing the head and neck muscles to contract. Correct your posture by sitting up straight with your feet flat on the floor. Keep your shoulders back and head erect. Your head accounts for about 10% of your body weight, if you keep it forward or down, you overwork and stiffen the supporting muscles of the neck and upper back.
Don't sit too long in one position. Stretch your arms above your head. Then, while keeping both arms up, alternate each arm in reaching toward the ceiling, as if you were climbing a ladder. Rotate the shoulders in a circular motion—forward, then backward. Then, starting with the head erect and facing forward with the shoulders back and down, lower (don't twist) your head slowly to the right as far as it will go; then repeat to the left. Finally, rotate the head slowly in a circle—first clockwise five times, and then counter-clockwise five times.
Eye strain - read with sufficient light. If you work at a computer, however, glare from overhead lights can contribute to eye fatigue. Angle your computer monitor away from the light or use a glare screen. Take short periods of rest to avoid strain.
Environmental Triggers – allergies or sensitivity to substances in our environment can cause headaches. These include known allergens like, nicotine in tobacco to everyday foods and food additives. Some common foods that have been linked to headaches include cheese (except cottage), chocolate, citrus, onions, eggplant, bay leaf, chili, cinnamon, and foods that are fried, fatty, pickled or processed. Coloring agents or flavor enhancers that can provoke tension headaches and can be found in salami, hot dogs, bacon, ham, dairy products, beer, and wine. Monosodium glutamate (MSG), the flavor enhancer found in (but not limited to) Chinese food, can provoke headaches. Caffeine in coffee, tea, carbonated beverages and chocolate can lead to headaches if you consume an excess amount, or if you abruptly stop using it. Alcohol in wine, champagne, beer and hard liquor can also trigger headaches.
What to do - carefully monitor your diet to pinpoint the exact foods that may cause your headaches. Even if a reaction may not show up for hours or even days, it is possible to recognize patterns in the occurrence of your headaches. If you believe certain foods are causing a headache, eliminate them and monitor your headaches.
Click here to download the Advil Headache Tracker to help you identify certain foods that may be a trigger to your headaches. Take your results along to you Doctor’s appointment.Psychological Triggers – human emotions may be a trigger for tension headaches. Reactions such as anger and psychological states like anxiety are commonly blamed.
Preventive measures are key in avoiding headaches. But if you do end up with a tension headache, most doctors recommend use of an over the counter pain reliever such as Advil, which contains ibuprofen.
Simply Relax!
In addition to taking Advil for temporary relief of your symptoms, relaxation techniques are a good way to reduce or prevent headache pain, since they are an outlet for emotional and physical tension. Techniques range from simple exercises, such as deep breathing and brisk walking, to mind control disciplines, such as meditation.
Massage loosens the "kinks" in muscles and ligaments. Techniques include rubbing and kneading, and applying pressure to specific areas of the body.
Deep breathing relaxation technique can be done anywhere. Take slow, deep breaths, inhaling from the diaphragm, rather than from the chest. Breathe through your nose, gradually filling your lungs with oxygen. Exhale slowly and completely. Too much deep breathing can make you feel light-headed or lead to hyperventilation, so don't overdo it.
Meditation can provide physical and emotional benefits. Ideally, meditate for one or two 20-minute sessions each day in a quiet place. There are several ways to meditate, and it's best to consult with a professional who can provide proper training techniques.
Physical activity can reduce stress and make tension headaches less painful and less frequent. Exercise regularly: try for a minimum of 15 to 20 minutes, three times a week. Stretch and work the muscles with an activity you enjoy. It can be anything from brisk walking to a game of tennis or swimming.
Important Note – While the minor tension headache is the most common type of headache, there are other, more serious types, including migraine, cluster, and sinus headaches, as well as headaches resulting from illness or injuries. Most headaches do not require medical attention, but there are situations when a doctor should be consulted. So consult your doctor if you have any concerns or you symptoms persist.
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