Paying attention to ergonomics at your workspace can help reduce strain on the neck, she says, and taking frequent breaks—every 30 minutes or so, to stretch and look away from your computer screen—can reduce eyestrain and muscle stiffness. Heading to the beach on a sunny summer afternoon?
Wearing sunglasses can help, he says, as can seeking shade—or air conditioning—when you feel yourself getting overheated. One Swedish study found that migraine patients experienced fewer and less intense headache episodes after they adopted a regular cycling routine.
Other research has suggested that yoga can also help prevent headaches, although Dr. Loder recommends taking caution with hot yoga classes if high temperatures are a known trigger for you.
Chronic gum-chewing can contribute to stress on your jaw, suggests a study from Tel Aviv University. TMJ has been linked to head pain, and researchers found that out of 30 teenage and adolescent participants, 26 saw their headache symptoms improve when they gave up their daily gum-chewing habit.
Her patients often complain about visiting the dentist, she adds, because keeping their mouths open for so long can give them headaches as well. That being said, Dr. Loder does encourage her patients to pay attention to their dietary choices and to look for patterns that may be associated with headaches. The silver lining, however, may be a study published in the journal Neurology that found that these common triggers may not be as strong as migraine sufferers think they are.
Headaches often go along with motion sickness, especially for people who are prone to queasiness or migraines. Loder: Carsickness is quite common. Motion sickness remedies like Dramamine or supplements containing ginger may help, but so can something as simple as riding in the front seat so you have a good view of the road.
One of the most common triggers, in fact, is getting too little sleep. Commit to a sleep schedule. Go to bed and wake up at regular times. Even if you just go to bed 15 minutes earlier or sleep 15 minutes later, this can be a step in the right direction. Avoid stimulants in the hours before bed. Stimulants like alcohol, sugar, nicotine, and caffeine can keep you from sleeping and keep you up at night with trips to the bathroom. Give your body time to wind down before your head actually hits the pillow.
Choose a relaxing activity before bed. Turn off the television or computer and treat yourself to a good book or a hot bath. It may sound old fashioned, but a little relaxation goes a long way! Certain foods, while delicious, have been known to contribute to headaches. If you identify a particular trigger, avoid it for some time 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 used in some Asian cooking. Nitrate-containing foods. Most simple meats, such as hot dogs, lunch meat, sausage, and pepperoni can cause headaches. Tyramine-containing foods. The warmth and comfort of a steaming cup of herbal tea makes it an excellent way to wind down at night.
Those same soothing qualities can have pain-relieving effects. A single copy of these materials may be reprinted for noncommercial personal use only.
This content does not have an English version. This content does not have an Arabic version. See more conditions. Migraines: Simple steps to head off the pain. Products and services. Migraines: Simple steps to head off the pain Migraines cause pain as real as the pain of injuries — with one difference: Healthy habits and simple nonmedical remedies sometimes stop migraines before they start.
By Mayo Clinic Staff. Thank you for Subscribing Our Housecall e-newsletter will keep you up-to-date on the latest health information. Please try again. Something went wrong on our side, please try again. Show references Jameson JL, et al. Migraine and other primary headache disorders. In: Harrison's Principles of Internal Medicine. McGraw Hill; Accessed Aug. Headache: Hope through research.
National Institute of Neurological Disorders and Stroke. Smith JH. Preventive treatment of migraine in adults. Your guide to healthy sleep.
National Heart, Lung, and Blood Institute. Jahromi SR, et al. Association of diet and headache. Journal of Headache and Pain.
Cutrer FM, et al. Studies suggest that food intolerances can trigger headaches in some people. To discover if a certain food is causing frequent headaches, try an elimination diet that removes the foods most related to your headache symptoms.
Aged cheese, alcohol, chocolate, citrus fruits and coffee are among the most commonly reported food triggers in people with migraines In one small study, a week elimination diet decreased the number of migraine headaches people experienced. These effects started at the four-week mark Read more here about how to follow an elimination diet properly. Sipping on beverages that contain caffeine, such as tea or coffee, may provide relief when you are experiencing a headache.
Caffeine improves mood, increases alertness and constricts blood vessels, all of which can have a positive effect on headache symptoms It also helps increase the effectiveness of common medications used to treat headaches, such as ibuprofen and acetaminophen However, caffeine withdrawal has also been shown to cause headaches if a person regularly consumes large amounts of caffeine and suddenly stops.
Therefore, people who get frequent headaches should be mindful of their caffeine intake Acupuncture is a technique of Traditional Chinese medicine that involves inserting thin needles into the skin to stimulate specific points on the body A review of 22 studies including more than 4, people found that acupuncture was as effective as common migraine medications Another study found that acupuncture was more effective and safer than topiramate, an anticonvulsant drug used to treat chronic migraines Practicing yoga is an excellent way to relieve stress, increase flexibility, decrease pain and improve your overall quality of life One study investigated the effects of yoga therapy on 60 people with chronic migraines.
Headache frequency and intensity were reduced more in those receiving both yoga therapy and conventional care, compared to those receiving conventional care alone Another study found that people who practiced yoga for three months had a significant reduction in headache frequency, severity and associated symptoms, compared to those who did not practice yoga Strong odors like those from perfumes and cleaning products can cause certain individuals to develop headaches.
A study that involved people who experienced either migraine or tension headaches found that strong odors, especially perfumes, often triggered headaches This hypersensitivity to odors is called osmophobia and common in those with chronic migraines If you think you may be sensitive to smells, avoiding perfumes, cigarette smoke and strongly scented foods may help decrease your chance of getting a migraine Some studies suggest that taking feverfew supplements in doses of 50— mg per day may reduce headache frequency.
However, other studies have failed to find a benefit Butterbur root comes from a perennial shrub native to Germany and, like feverfew, has anti-inflammatory effects.
Several studies have shown that taking butterbur extract in doses of 50— mg reduces headache symptoms in both adults and children Feverfew is generally considered safe if taken in recommended amounts.
However, butterbur should be treated with caution, as unpurified forms can cause liver damage, and the effects of its long-term use are unknown 45 , Feverfew is available online. Nitrates and nitrites are common food preservatives added to items like hot dogs, sausages and bacon to keep them fresh by preventing bacterial growth.
Nitrites may trigger headaches by causing the expansion of blood vessels In order to minimize your exposure to nitrites, limit the amount of processed meats in your diet and choose nitrate-free products whenever possible.
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