When your head hurts, nothing seems right with the world. But the reasons you get that throbbing pain may surprise you. Read on for 11 little-known headache triggers and how to avoid them. Plus, figuring out the symptoms is an important part of finding the right relief...
1. Don’t be a hothead.
A 2009 study published in the medical journal Neurology found that the risk for severe headache increased about 7.5% for every 9˚F the temperature rose. Stay in an air-conditioned environment on hotdays,and keep well-hydrated when outdoors or exercising.
2. Put down the pills.
When taken too frequently, prescription narcotics or medicines containing caffeine and antihistamines can interfere with the brain’s pain-regulation system. Limit pain meds to two days a week, and never take more than the label allows.
3. Eat something.
Your brain runs on two things: glucose, which comes from the food you eat, and oxygen. When it doesn't get enough of either, the brain tells you its needs aren't getting met by firing up pain-sensitive neurons. Make sure you eat at least every 4-6 hours.
4. Don’t choose Cheddar.
Fermented or aged products –including cider vinegar; soy sauce; sauerkraut; and cheeses such as Cheddar, blue and Swiss – contain tyramine, an amino acid that can trigger headaches by constrictingand expanding blood vessels. Keep track of what you eat and when your headaches strike. If you find that certain foods are triggers, try cutting them out for a while and see if it helps.
5. Maximize magnesium.
If you’re not getting enough of this important element, you may have headaches. Up to 50% of people who suffer from acute migraine attacks have low levels of magnesium in their blood. Add more magnesium-rich foods to your diet, including green veggies such as spinach, wholegrains, fish,seeds and nuts.
6. Don’t save relaxation for vacation
Look for ways to decompress everyday. That way, when you do relax on vacation, it won’t be such a shock to your body. One of the best ways is to practice stress-reduction techniques such as yoga or meditation.
7. Stay hydrated.
Dehydration causes blood to becomes thicker, resulting in a reduced flow of oxygen to the brain and an increase in the migraine-triggering brain-chemical serotonin.
Down at least eight to ten 8-ounce glasses of water and other healthful beverages each day. If you feel a headache coming on, drink water or a sports drink and see if that helps.
8. Overcome period pain.
As many as 60% of women who are prone to migraines suffer from headache pain either right before or during their periods, usually due to a drop in estrogen, according to the National Headache Foundation. Magnesium supplements can be effective for menstrual headaches. So can taking a nonsteroidal anti-inflammatory medication (such as ibuprofen) before the headache strikes.
9. Outsmart your computer.
Practice good ergonomics to prevent computer eyestrain and the headaches that come with it. Set your monitor so the top of the screen is slightly below eye level. Take a computer time-out as often as you can (every 15 minutes). Get in the habit of blinking more frequently, and use lubricating eye drops when you know you’re going to be in front of the screen for extended lengths of time. Also, sit up straight and make sure your chair supports your neck and back.
10. Change the Chanel.
Nerve pathways in the nose lead directly to the center of the brain, and strong scents can set off a cascade of chemicals that bring on a headache. Make sure your office is well-ventilated withan open window or fan that blows the scent away from you.
11. Stop the nightly grind.
If you often have a headache when you wake in the morning, your doctor should check you for serious issues such as sleep apnea, in which you occasionally stop breathing in your sleep. But a lesser-known reason is clenching or grinding your teeth at night. Known as bruxism, this problem can be exacerbated by stress, medications or poor tooth alignment, but there isn’t always an obvious reason. Ask your dentist to check for signs of tooth-grinding, including cracked or worn-down teeth. You may be fitted with a custom night guard, which keeps your teeth from touching and helps realign your bite while you sleep. Some people find that relaxing before bed with a warm bath, meditation or deep-breathing exercises also helps.
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