Headache Prevention Tips
In order to know how to stop a headache in its tracks, you must first identify what is causing it in the first place. For most people, chronic headaches of any type are triggered by something specific.
Triggers may include:
-
Stress
-
Alcohol, especially red wine
-
Dehydration
-
Not eating enough or eating the wrong foods (i.e. specific additives)
-
Caffeine withdrawal (or too much caffeine)
-
Too much or not enough sleep
-
Smoking
-
Changes in weather
-
Hormonal fluctuations
Most triggers are things that you have the power to change, as we will discuss below. Others, like the weather and the hormone fluctuations related to the menstrual cycle, are generally beyond your control (although there are steps you can take to prevent or lessen the severity of menstrual-cycle related headaches which will be discussed below). Regardless of what your triggers are, keeping track of them is key to headache prevention.
If you track the foods and drinks you consume, any medicines you take, the times you go to sleep and wake up, any exercise you do as well as when you get headaches, you will start to identify patterns. These patterns can help you understand why you are suffering from frequent headaches, so you can focus on how to prevent headaches.
Six tips for headache relief
Below are six tips on how to address some of your triggers and how to avoid headaches:
-
Reduce stress: This may sound impossible in today’s day and age where we are constantly connected, always on the go, and love to talk about how busy we are. But, if you really want to know how to stop a headache in its tracks, you need to find ways to manage and reduce the stress in your life. Avoid overcommitting your schedule, consider trying yoga or meditation, or concentrate on a hobby that you find soothing and relaxing. Anything that makes you feel calmer and less stressed out will contribute to decreasing the frequency of your headaches.
-
Change diet: There are many aspects of diet and nutrition that could be related to headaches. For some people, foods with certain additives or ingredients are a trigger such as chocolate or some types of cheese. For others it may be alcohol, especially red wine. Still others do not drink enough water and have headaches caused by dehydration. Food allergies or sensitivities can also play a role. Consider eliminating food or drink that you suspect to be key triggers from your diet one at a time in order to find the culprit. In general, keep in mind the importance of eating clean and nutritious meals, getting regular exercise, and staying hydrated. Even simple changes can be a game-changer when it comes to headache prevention.
-
Eliminate caffeine: While there are those who swear by caffeine as one of the more effective headache remedies (and it is even a key ingredient in popular over-the-counter migraine medication), the American Migraine Foundation recommends that migraine sufferers significantly reduce or completely eliminate their caffeine consumption. Although caffeine itself is unlikely to be the sole cause of chronic headaches, it is a risk factor and one that is relatively easy to address. It is important to note that, if you are a heavy coffee drinker, when you cut out caffeine you may experience withdrawal-induced headaches at first, but they will go away within a few days.
-
Get some sleep: Rather than catching just one more episode of your favorite show on Netflix, going to bed a little earlier and ensuring that you get a solid eight hours of sleep can work wonders in terms of headache prevention. Try to maintain a consistent sleep/wake schedule so that your body gets used to going to bed and waking up at the same time every day regardless of whether it is a work day or the weekend or vacation.
-
Quit smoking: While there is no proven causal link between smoking and headaches, there is plenty of anecdotal evidence and statistics that point to a connection. For example, studies have found that 90% of people who suffer from chronic cluster headaches smoke. Findings like these indicate that smoking may play a role in headaches, and quitting smoking could help reduce the number of headaches you experience every month.
-
Take preventative medications: Particularly for migraine sufferers, sometimes the best way to prevent frequent headaches is to take daily medication. Types of medications may include beta-blockers, antidepressants, or anticonvulsants, and while they may not work for everyone, studies indicate that people who could be helped by them are not necessarily taking these medications. If you experience frequent and debilitating headaches, consider speaking to your doctor about trying a daily, preventive medication. You can chat with a doctor in the K app, visit your primary care doctor, or see a neurologist who specializes in headaches.
All of the tips above can also apply to the headaches that some women get at particular points during their menstrual cycle. The hormonal fluctuations that happen just before the period starts is often the cause of this type of headache. For some women, the suggestions above may help. Others may require other types of intervention including hormonal birth control. This is also something that can be discussed via chat with a doctor in the K Health app or with your primary care doctor or gynecologist.