HEADACHE TRIGGERS & SOLUTIONS
STRESS
- Anything that boosts your stress level can make you more likely to get tension headaches
or migraines - The exact way stress leads to headaches isn't clear
- The nerves in your brain that relay pain may become more sensitive when you're stressed
- Changes within the brain itself may also be involved in migraine headaches
THE WEATHER
- When the weather changes, so does your chance of getting a migraine
- A heat wave, cold snap, hot sunny day or high humidity can trigger a headache
- Rain, wind, or changes in barometric pressure may also lead to headaches
- You can't change the weather but you can wear sunglasses on a bright day, stay well
hydrated & avoid midday sun
STRONG SCENTS
- Powerful smells, even nice ones, can set off migraines in many people
- It's not clear why this happens, but the odors may stir up your nervous system
- The most common triggers are paint, perfume & certain types of flowers
HAIR ACCESSORIES
- A tight ponytail may strain the tissue in your scalp, leading to a headache
- Headbands, braids & tight-fitting hats can have the same effect
- Letting your hair down usually brings fast relief
EXERCISE
- Strenuous exercise, including jogging & sex, can sometimes lead to headaches
- These types of headaches are most common in people who get migraines
- Talk to your doctor if you do get headaches after activity, though, to make sure there isn't
a more serious cause
POOR POSTURE
- You can improve your posture by making changes in your workspace
- Don’t slouch at your office desk of when using your computer
- Use a chair with lower-back support
- Make sure your computer monitor is not too low or too high
- Don't hunch your shoulders
- Never cradle the phone between your ear & shoulder
TRYAMINE
- Blue, cheddar, parmesan & swiss.cheese have tryamine which can cause headaches
- The longer a food ages, the more tyramine it has
CHOCOLATE?
- One study showed that chocolate rarely triggers headaches & another study showed no link
to headaches from chocolate - Some think it is the caffeine in chocolate that may lead to headaches
1. A 1.5 oz milk chocolate bar has only about 1/2 the caffeine as in a cup of coffee
2. In some cases caffein can help relieve headaches - You need to figure out what your personal triggers are & avoid them
- Other common personal headache trigers include foods & fragrances
RED WINE OR WHITE WINE?
- Drinking alcohol can trigger headaches because Sulfites, which are used as a preservative in some types of alcohol, like red (but not white) wine, bother some people
- Alcohol causes more blood flow to your brain, which can trigger a headache
- It could also be because of how your body metabolizes alcohol Red wine, beer, whiskey,
scotch & champagne are the most common alcoholic headache culprits
PROCESSED MEATS
- Processed meats like cold cuts often contain tyramine
- They also have food additives such as nitrites, which may trigger headaches in some people
SKIPPING MEALS
- Hunger headaches aren't always obvious
- If you skip a meal, your head could start to ache before you realize you're hungry
- The trouble is likely a dip in your blood sugar so don't try to cure your headache with
something sweet since it will cause your blood sugar to spike & then drop even lower
SMOKING
- Smoking can lead to a headache even if you’re not smoking
- Secondhand smoke has nicotine, which causes blood vessels in your brain to narrow
- Give up cigarettes or try to avoid secondhand smoke
- This may be especially helpful if you get cluster headaches which are extremely painful
one-sided headaches that can also cause eye & nose symptoms
CAFFEINE
- In moderation, Caffeine may help treat some headaches & is even found in many headache medications
- Drinking a lot of coffee can sometimes cause headache pain
- If you’re addicted to caffeine, cutting back abruptly may only make things worse because Caffeine withdrawal is another headache trigger
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HEADACHE SOLUTIONS
KEEP A HEADACHE DIARY
- Keep a daily log of foods you eat, stressful events, weather changes & physical activity
- Whenever you have a headache, record the time it starts & stops
- This will help you find patterns, so you can try to avoid your triggers
RESPONDING TO STRESSFUL EVENTS
- You can change the way you respond
- You may need to experiment with techniques such as meditation & massage to find what
works for you
MODERATE EXERCISE
- Moderate exercise is a powerful stress reliever
- Walking is a great choice, because it gives you an extra defense against tension headaches
- When you walk, the swinging motion of your arms tends to relax the muscles in your neck
& shoulders - Breaking up those knots may help fight the cause of some headaches
EAT REGULAR MEALS
- Eat balanced meals throughout the day
- That will help keep your blood sugar steady which can put an end to hunger headaches
- Aim for meals & snacks that match a protein with a complex carbohydrate, such as peanut butter on whole-grain bread or chicken breast with brown rice
- Drink enough fluids because dehydration is another common headache trigger
PHYSICAL THERAPY
- This combines exercise & education to reduce pain & can improve your range of motion
- If you get tension headaches, physical therapy may help relax your neck muscles & teach
you to form new habits that lead to better posture
MEDICATION - Over-the-counter pain relievers such as acetaminophen, aspirin, ibuprofen & naproxen
can help against many types of headaches - But avoid taking these drugs continuously, because it can lead to medication overuse headaches or rebound headaches
- The pain from this type of headache returns as soon as the pills have worn off
- For frequent or severe headaches, talk to your doctor about prescription medications
that help prevent them
WHEN TO SEE A DOCTOR
- Get checked by your doctor for any new headache that is unusually severe or lasts more
than a couple of days - It's also important to let your doctor know if the pattern of your headaches are more
frequent, more severe or there are new triggers - Get emergency medical care if you have a headache that comes with vision changes,
trouble talking, movement problems, confusion, seizure, fever or a stiff neck
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