Aids and tools,  Headache,  Migraine,  Treatment

10 ways to reduce and prevent headache and migraine

Not many things take so much energy than a constant headache or migraine attacks. You are feeling like shit, with your brain feeling like full of sawdust that starts to swell so that you think that it will explode. You feel irritable, and the pain is overwhelming. Or you are waking up, yet another morning, with a headache.

Are you tired just of fill your body with aspirin, Advil, ibuprofen? Or even stronger prescripted drugs? But whatever you do or what many doctors treat is the symptoms but rarely the cause. And by not looking at the reason, it won’t change anything. What can you do to turn the downward spiral? The worst thing is that drugs both the nonprescribed and the prescripted ones often increase your headaches (according to several types of research, if you have to take medication more then twice time a week).

Still, you should always consult a doctor if you have a headache often, the advice is once a week or more often. This post is by no means instead of medical treatment, but a compliment.

1. Don’t skip any meals

Make sure to eat regularly and don’t skip any meals. Breakfast is the most important meal of the day, so make sure to get your body fuel and also the right kind of fuel.

2. Limit your caffeine

Think about how much caffeine you consume. How many cups of coffee do you drink every day? Don’t forget to include all other types of drinks that also includes caffein, like red bull. If you are a person that drinks several cups of coffee every day, headache is common if you try to cut down on the amount of coffee.

3. Sleep is crucial

Make sure to get the hours of sleep that you and your body need. During your sleep, your brain and your muscles get a well-needed rest. That’s why sleep is crucial. Make sure that you don’t sleep too little but not too much, either. Try to make a kind of sleeping schedule with procedures that make you relax both mentally and physically. Be consistent and try to go to bed and waking up at the same time every day of the week. Even on the weekends. Make sure that your bedroom is dark, quiet, with good air and a cooler temperature.

For some people, a lousy bed that is too hard or too soft for you or an older mattress that has lost its firmness makes you sleep poorly. As well the right pillow can many times be crucial for giving us a good night’s sleep so that you can have your spine and vertebrates in your neck in the correct position. A quality bed and a quality pillow can relieve you from waking up with a tension headache.

4. Stress less

Try to manage your stress levels. I know that mindfulness is trendy these days. Stress less sounds easier then it is, but try not to dwell on the things you can`t change. Make time for a moment of meditation every day or if this is not your thing. Find a place and time so that you can just sit or lay down, closing your eyes and relax. If any thoughts come up, just let them go. Don’t try to force them away because that will only make you stress about that. Let the thoughts come and go and focus on release tensions in your body and then on your breathing.

5. Exercise with moderation

Like it or not, it’s essential to exercise. But don’t overdo it. Exercise releases endorphins, which is the bodies, natural pain killers. Find an exercise that works for you. It can be swimming, biking, running, or going to the gym. If your sensitive and gets a headache of heart-pumping exercise, try something calmer. For example doing yoga, taking daily walks, preferably during the day, and get as much sunlight as possible (D-vitamins). Take the dog and/or your children, go out and enjoy nature while you all get some fresh air.

6. Massage releases your tensions

Release tension in your back, shoulders, and neck. It decreases your blood pressure and makes you calm down and relax. Find a good massage therapist in your area, preferably with specialized knowledge of headache and migraine, so he or she can treat your trigger points.

Three areas that are very good to massage by your self are the temples, the jaws, and the top of your neck, the cervical muscle attachment in the back of your head. You are often very tender there, that is because all your stress and tensions have a tendency to settles there.

7. Vitamin and mineral supplement

Make sure that your body gets all the vitamins and minerals that it needs. I will write about this more thorough later on. Magnesium and B2 have been proven by science to decrease migraine attacks. Also, D vitamins and B12 can help prevent headaches.

8. Keep the water flowing

Make sure to drink at least two-liter water every day, so you stay well hydrated. Dehydration is a common factor in triggering headaches. One of the easiest ways to make sure that you drink enough is to drink a big glass of water, as soon as you wake up in the morning since we wake up our bodies are dehydrated from several hours of sleep.

9. Put down your smartphone and shut off your TV

The screens from your iPhone, iPad, computer, and TV forces your eyes to focus and can cause headache and migraine. So stop scrolling on your mobile or swapping between channels on your TV. Try to have a TV-free bedroom and put the mobile phone away. The darkness in our bedroom in combine with the lights from our digital products, is often exhausting for our eyes.

10. Keep track in a diary

Start to write a diary of when you have headaches and migraines. When the attacks started, how long they lasted, what did you do when you began to feel your head pounding? Were there any signals before? Did you do something special before or during the start of your headache and migraine? Have you eaten or drunk anything special? Or have you maybe not eaten or drunk for several hours? Try to write everything down so that you might find your triggers since they can vary from person to person.

A common trigger that I have grown up with and is well known to people with migraines is to avoid red wine, aged cheese, and blue cheese, and dark chocolate – they all triggers a migraine.
If you get to know why you get a headache or a migraine, then you can start to change things in your life, your environment, what to do, and what not to do.

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