Headaches are very common and will affect everyone at one time or another. Many things can cause headaches to form, and their intensity levels can also vary. Many people get a mild headache once in a while, whereas others may get debilitating headaches on a fairly regular basis.
Although there is no ‘one size fits all’ cure for a headache, there are several things you can try to relieve the pain – many of which can also help prevent headaches from re-occurring.
Here are 5 ways to prevent and reduce headache pain.
Stay hydrated
When our bodies lack water, our brains can contract or shrink, which in turn causes the brain to pull away from the skull. This can result in a dehydration headache occurring. Many dehydration headaches are mild, whereas others can be just as bad as the pain experienced during a migraine.
Drinking lots of water and eating fluid-rich foods throughout the day should help to combat a lack of fluid and reduce the risk of a dehydration headache occurring.
Reduction in caffeine levels
If you typically drink a lot of caffeine every day, you may notice that quickly reducing your intake can result in a headache. According to an expert from the Department of Behavioural Pharmacology and Health Promotion at American University, Washington, “regular caffeine consumption leads to physical dependence on caffeine, which manifests as withdrawal symptoms when a caffeine user abruptly stops using caffeine. A throbbing headache is a hallmark feature of caffeine withdrawal. The reason for this is that one of the pharmacological effects of caffeine is a constriction of blood vessels in the brain.”
“When someone regularly drinks caffeine, the body adjusts in essence fighting this effect. Then, when caffeine isn’t consumed, the result is that blood vessels dilate too much, which causes a headache. It takes a little while for the body to readjust to not having caffeine, and that is why caffeine withdrawal headaches can persist for a week or more.” So, if you intend to reduce your caffeine intake, do so gradually, or you could end up in a lot of pain.
Get your eyes tested
When the small muscles of the eye are forced to work harder than normal it can cause eye strain, which can result in a headache. Although headaches in isolation do not mean that you require glasses, if it happens persistently or your headaches are coupled with burning, itchy or dry eyes, it’s worthwhile visiting an optician. They will carry out an eye test and establish whether you need glasses.
If you do need glasses, it’s nothing to worry about. It may be that you only need them for certain functions such as reading or driving, and you won’t have any issues finding a pair to suit. From oversized to petite eyeglass frames that come in a variety of styles and colors, you are sure to find something to suit.
Keep stress levels to a minimum
Tension headaches are very common and can be triggered when your stress levels are high. The good news is there are many ways you can combat stress and keep headaches at bay.
If you are suffering from work-related stress, consider whether you are taking on too much. If you don’t have enough time to undertake the duties expected of you, it may cause your blood pressure to rise and those familiar stress-related feelings to return. Speak to your line manager and try to find a solution.
Many people find that running is a great stress reliever, so it may be worth giving it a go. It’s said to release happy hormones and regulate cortisol levels, which can help to release tension. If you don’t know where to start or have never run before, have a look at the Couch to 5k running app. It’s a running plan designed for beginners and those who haven’t run for a long time. In just 9 weeks, you should be able to run 5k non-stop, which will do wonders to keep your stress levels in check.
Develop a good sleeping routine
Scientists have discovered that lack of sleep reduces the body’s pain threshold, making it more prone to headaches. That’s why it’s important to develop a good sleeping routine. Going to bed at the same time each evening can help as can a warm bath or reading a book.
A good quality sleep each night may do wonders to reduce headaches, so try your best to form a consistent routine.
