Expert advice for managing headaches

No one is sure what causes headaches, but researchers suspect that fluctuating levels of serotonin, feel-good endorphins and other brain chemicals play a role. There are numerous other causes but research has come up with some tips that can help.

Other causes of headaches can range from anemia, anxiety, arthritis of the neck or spine, depression, menopause, muscle tension and high blood pressure. Prescription and over-the-counter drugs, including oral contraceptives, some antihistamines and decongestants, and therapeutic hormones for women can also contribute to headaches. That said, experts say most headaches can be avoided with these simple tips.

1. Stick to your schedule. Sleeping in on weekends and postponing that first cup of tea or coffee could trigger a weekend headache just when you were looking forward to a relaxing morning and a fun Saturday. One survey found that 79% of headache sufferers have pain in the brain if they sleep longer than eight hours. If you're used to that 7 a.m. cup of coffee, delaying your morning caffeine hit could make blood vessels clench, leaving you with a pounding noggin.
2. Don't skip meals. If you get hunger headaches, the culprit could be low blood sugar. Keeping your blood sugar on an even keel with healthy meals could help. Try to include whole grains, fruit and vegetables, and protein to keep levels steadier for longer. Avoid loading up on white rice, white bagels, white potatoes and high-sugar snacks and desserts, which make blood sugar spike and then dip again.
3. Move your muscles. Getting a half hour of exercise most days of the week can cut headache pain and frequency by an impressive 50%, research shows. Physical activity fights headaches two ways. It boosts feel-good brain chemicals called endorphins and eases stress.
4. Avoid tension buildup. You don't have to meditate. Any kind of relaxation that eases your stress can help you escape from frequent tension headaches. Italian office workers who took brief relaxation breaks every two to three hours cut their monthly headaches by 41%, report researchers from the University of Turin. When Ohio University researchers tracked 203 adults with chronic daily tension headaches, 35% of those who got five sessions of stress management advice saw headache frequency fall by more than 50%. Ask your doctor for a referral for mindfulness-based stress reduction training, given at many hospitals and community centres. Meanwhile, try walks outside or a few minutes of slow, deep breathing on a regular basis.
5. Maintain a good working posture. Reposition your chair, desk and computer screen so you can sit up straight with your feet on the floor. The centre of your monitor should be just below your gaze when you look straight ahead. Make sure your eyeglass prescription is current. If you need a new pair, spring for the anti-glare coating. Finally, get up and take frequent breaks from the screen.
6. Quit your pain reliever. If you take medicine for headache pain more than 15 times each month, you may have medication-overuse headaches or rebound headaches. These happen when your painkiller wears off and blood vessels swell. Pain returns, you take something to relieve it, and the cycle begins again. Studies show that rebound headaches can happen with over-the-counter remedies like ibuprofen and aspirin and with stronger prescription drugs for headaches and migraines, such as opioids, triptans, and ergots. The best remedy is to quit your pain reliever. Yes, it'll hurt. But once the rebound effect wears off, your doctor will be able to treat the underlying cause of your headaches.
7. Stay hydrated. That nagging pain could be your brain's way of asking for a glass of water. Mild headaches can be a sign of mild dehydration, so drink up.

This article is for information only. If you suffer from headaches consistently, please consult your doctor.