It’s not uncommon for adults to have the aching, tight pain of tension headaches. As per the World Health Organization, about 50% of people worldwide experienced headaches during the past year, and around 30% suffer from migraines.
Headache pain can make you feel sluggish or stop you in your tracks. It may be painful or a mild ache that lasts for several days. Whatever the cause you’re looking for relief.
Here are types ways you can try to reduce headache frequency and intensity:
Exercise regularly
Exercise is beneficial for the body but can benefit your brain. The most efficient way to decrease headaches.
It’s a naturally-occurring stress reliever that eases tension that causes headaches. It also releases endorphins that block pain signals the brain. Try to do thirty minutes of exercise 5 days per week, or 150 minutes total each week to get the full benefits.
Limit caffeine
Some prescription headache medicines contain caffeine. A small amount of it can stop your headache. But, excessive use of caffeine may be the cause of your headaches. A high dose of caffeine can raise blood pressure and could trigger headaches.
In general, 400 milligrams caffeine per day is considered to be safe for adults of all ages. Energy drinks and sodas can contain a lot of caffeine, so you should be aware of your consumption. Reduced intake is beneficial to reduce your intake, so try not to drink more than a cup of tea or coffee every day.
Eat a healthy diet
Many people suffering from chronic migraines or headaches have seen relief by altering their diets and eliminating certain food items. For some, a particular food can trigger headaches. For others, certain chemical compounds in food products can cause an irritant that could lower the risk of developing headaches. Be sure to check the ingredients in seasonings, too since many of them are made up of gluten, sugar salt, preservatives as well as artificial colors and flavors.
After removing trigger foods for a while it is possible to slowly reintroduce each one at a. A few common food items to eliminate are highly processed foods like chocolate, caffeine old cheeses and processed meats that are high in nitrates, sugary foods including gluten and alcohol.
Many people have found that shifting their diet away from processed food to fresh, whole food items has made a significant difference in the way they suffer from headaches. You may also notice that a daily multivitamin as well as supplements with riboflavin and magnesium can help ease headaches.
Avoid substances
It’s not difficult to see how smoking cigarettes, alcohol and other illegal drugs can impact the brain. Many people who suffer from migraines or headaches regularly are affected by alcohol. Limit your consumption of alcohol to one drink per day for women or two drinks daily for men. If you’re a smoker, get rid of it.
Sleep enough
Sleep is vital for our health, and getting the right amount can reduce the risk of headaches. It’s possible that you don’t need to sleep the 8 hours a evening, however it’s crucial that you have enough sleep to feel that you’re functioning effectively.
Avoid sleeping too long or too short in order to avoid migraines. If you’ve been told that you are a snorer, speak to your physician regarding sleep apnea. It may also trigger headaches.
Recharge and unwind
Stress can cause your head to hurt, so choose something you love doing that helps reduce stress and keeps your creative juices flowing. It is more probable for headaches be experienced when you’re stressed, therefore, do everything you can to keep your stress levels in check.
Be sure to take good your time taking care of yourself, whether it’s going to an event or staying at home. If you don’t feel recharged from being with other people or going out, make sure you have something in your home that will help you to find your groove and your life.
Many factors can cause headaches in a variety of ways. Some sufferers of migraines or headaches due to certain food items or postures that are not optimal or stress levels, as well as bad sleeping routines. Other people experience headaches when they work at a computer for prolonged hours or because of fluctuations in weather conditions. A visit to a chiropractor or neurologist can aid in easing tension within the body. This is among the most frequent reasons for headaches.
In addition These tips can also aid in preventing with other health conditions like depression, heart disease, Type 2 diabetes, and high blood pressure.
Discuss with your primary healthcare doctor if you suffer from headaches that occur a few times per week, become chronic, last longer than a day, or interrupt your day-to-day activities, like missing the office or your daily activities.