For many people in today’s busy world, headaches have become an increasingly common occurrence. Sometimes they’re the results of medical conditions, but often, they’re simply a result of stress, dehydration, a late work night, or simply overdoing it at your spin class.
While there are many treatments to scale back headaches, including over-the-counter ibuprofen or acetaminophen, or prescription headache medications, they don’t always eliminate the symptoms.
And tempting though it’s going to be, the answer isn’t to require quite the recommended dosage. In fact, many common (and super simple) lifestyle habits can help reduce your headache pain without you ever reaching for a pill.
1. Massage therapy
Yes, massages could seem luxurious, but they’re also incredibly therapeutic. Sometimes headaches result from tension within the upper body thanks to muscle strain from poor posture or a rigorous workout routine.
Massage therapy could also be ready to reduce chronic pain also as ease muscle tension that causes headaches.
Take the time to research sorts of massage (Swedish, deep tissue, shiatsu, etc.) and obtain reliable referrals for a practitioner near you who can effectively address your specific pain points.
2. Hot/cold applications
For muscle tension headaches, hot and/or cold compresses offer relief. For the cold portion, place ice during a bag covered with a skinny cloth to avoid harming your skin. Place the ice on your forehead and/or cheeks, basically wherever the best source of pain is.
Just make certain to limit cold pack applications to no more than 10 minutes at a time.
For the recent portion, you’ll purchase a heat pack at the most drugstores, or make your own using uncooked rice. Take a little pillowcase or piece of cloth and fill it about two-thirds full with uncooked rice. Sew or tie the open end together.
When needed, microwave the rice for one minute. Apply to the rear of your neck or forehead for heated relief.
Aromatherapy is the study of how certain smells can trigger positive and even healing responses within the brain.
Some smells are reported to appease and reduce the incidence of headaches. These include peppermint extract, eucalyptus, and lavender oil. they’re readily available at many local food stores or online.
Acupuncture involves applying fine, sharp needles to key areas on the body as a way of promoting energy flow. It’s thought to stimulate the body’s natural pain-relieving compounds, and according to the National Institutes of Health.
5. Breathing exercises
Yes, breathing. You know, that thing you’re doing all the time already! It’s starting to sound silly, but tension-related headaches can sometimes be relieved with regular breathing exercises that help focus your mind and ease your muscles.
Start by finding a quiet place with a comfy chair in your home, office, or other location where you’ll not be distracted. Next, take slow, rhythmic breaths, inhaling for five seconds then out for five seconds. As you relax, your muscle tightness reduces.
You can also try a progressive relaxation technique by concentrating on each major muscle group in your body. Start from your toes and work your high .
Dehydration can contribute to a headache, but it is often easily avoided. Grabbing an honest old-fashioned glass of water can help the utmost amount as an electrolyte-containing beverage like Pedialyte, Gatorade, or Powerade.
But whilst there are drinks which can reduce headaches, there are people that can trigger them.
Drinking an excessive amount of coffee or too many caffeine-filled soft drinks can cause headaches. So if you normally start your day with a Starbucks quad latte, you’ll be wanting to trade it for a toned-down mixture of half caffeinated and half decaffeinated.
Alcohol, and particularly wine , can also cause dehydration that triggers headaches.
We hear tons about the health problems caused by lack of sleep, and not getting your nightly minimum can cause chronic headaches. But knowing you’d like more sleep and truly getting it are two various things .
There are several ways you’ll improve the number and quality of your sleep, including the next .
Commit to a sleep schedule. attend bed and awaken at regular times. albeit you simply attend bed quarter-hour earlier or sleep quarter-hour later, this may be a step within the proper direction.
Avoid stimulants within the hours before bed. Stimulants like alcohol, sugar, nicotine, and caffeine can keep you from sleeping and keep you up within the dark with trips to the restroom . Give your body time to wind down before your head actually hits the pillow.
Choose a soothing activity before bed. pack up the tv or computer and treat yourself to an honest book or a hot bath. it’s getting to sound quaint , but slightly relaxation goes an extended way!
8. Adopt a ‘headache diet’
Certain foods, while delicious, are known to contribute to headaches. Try keeping a “headache diary” of the foods and drinks you consume on each day to day or specifically once you experience a headache.
If you identify a selected trigger, avoid it for a couple of times and see if the headaches reduce. Possible problem foods include:
Caffeine-containing foods and beverages. Examples include chocolate, coffee, cola, and tea.
Monosodium glutamate-containing foods. MSG is used as a preservative and has traditionally been utilized in some Asian cooking. It’s also found in foods like instant ramen noodles.
Nitrate-containing foods. Most straightforward meats, like hot dogs, lunch meat , sausage, and pepperoni can cause headaches.
Tyramine-containing foods. Tyramine could also be a compound produced by the breakdown of an amino acid called tyrosine, and it’s found in foods like pizza and aged cheeses.
9. Sip soothing teas
The warmth and luxury of a steaming cup of herbal tea makes it outstanding because of the wind down within the dark . Those same soothing qualities can have pain-relieving effects. Because herbs can interact with medical conditions and medications, it’s important to ascertain with a doctor before drinking these teas.