Ways to beat the headache

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Headaches - physiotherapy

Headaches - physiotherapy

If you’ve ever suffered from headache pain, you know just how debilitating it can be. You simply can’t look, feel or perform your best if you have a headache.

The stress of a 6 day work week certainly gets the better of me at times and to be honest, I am not always a saint when it comes to drinking 1.5L of H20 a day.

So this topic is very much on the forefront of my mind.

If you know and love a headache sufferer, or are one yourself, help is here, so spread the word!

Causes of Headaches

Headaches can be a symptom of all kinds of conditions, from allergies to migraines. Some common headache causes include:

  • Migraines: While medical science doesn’t know for sure what causes migraines yet, a number of things that may trigger their onset including certain foods, hormones, stress, and sunlight.
  • Allergies: Food allergies can trigger headaches and migranes. They can also cause sinus headaches due to congestion.
  • Stress: Not only can stress trigger migraines, but being stressed out can cause tight muscles. These muscles may squeeze nerves leading to the head, causing a headache. Stress also releases stress hormones such as cortisol, which can unbalance hormone levels in the body leading to headaches.
  • Hormones: Fluctuating hormone patterns can cause headaches, particularly in women.
  • Alcohol: If you’ve ever over-imbibed only to wake up to a raging hangover, then you know exactly what I’m talking about! And really, few among us have not had this experience, right? Headaches from alcohol are likely due to inflammation and/or dehydration from alcoholic beverages, which also deplete B vitamins. This kind of headache is enough to swear off drinking- at least until next weekend.
  • Inflammation: Inflammatory processes in the body can pinch nerve pathways, leading to headaches and pain.

Tips for to Avoid Headaches

It’s worth a shot! You may be able to minimize the number of headaches you have by trying the following.

1. Avoid foods that trigger migraines

A number of these foods exist, so minimize or avoid them and you may have fewer headaches. Foods associated with triggering headaches and migranes: 

  • Smoked or cured meats
  • Dairy products, especially cheese (I am heartbroken too!)
  • Foods containing nitrates
  • MSG (pringles.. who would have thought!?)
  • Artificial sweeteners
  • Canned soups
  • Food additives
  • Red wine
  • Pickles
  • Extremely cold foods, like ice cream

2. Avoid common allergens

The most common allergenic foods include:

  • Wheat
  • Soy
  • Corn
  • Peanuts
  • Dairy products
  • Shellfish

3. Get plenty of sleep by following a regular sleep schedule

4. Stay hydrated

Pay attention to what that yellow pee is telling you and drink up!

5. Moderate alcohol intake

I know that “moderate” means different things to different people. You may go out a lot, but just know that as you work to balance your diet and lifestyle, you really won’t need to drink as much as you did in the past to get a buzz. Really!

6. Minimize chemicals in your food by eating whole, organic plant foods and avoiding processed foods.

7. Get regular exercise

Exercise reduces stress, which can help reduce the incidence of tension headaches. Yoga, which is my main form of physical activity (plus so much more), is highly recommended.

8. Engage in regular stress reduction activities such as meditation

Even sitting quietly and practicing deep breathing for a few minutes per day can help reduce stress. Get some Enya on the ipod.

9. Avoid caffeine or just reduce your intake and follow your latte with a big gulp of water.

10. Don’t smoke – pretty please??

No compromises here. Also though, avoid second-hand smoke.

11. Eat foods with Omega-3 fatty acids, which have an anti-inflammatory effect. YUM

Salmon, Leafy greens, chia seeds, flaxseeds and walnuts are a few great sources. Get googling

12. Avoid using chemical-based cleaning products and air fresheners around your house

13. Learn your headache triggers

By keeping a mental headache journal, you may be able to discover which foods and activities are triggering your headaches. What may trigger your headaches may be different than from your mother, roommate or hubby.


Tips for Headache Relief

Since headaches have very different causes and are such a common symptom, what works for one person may not work for another. Before you reach for that aspirin to fight your headache, however, you may want to try the following: 

Take a whiff of lavender

Anecdotal evidence suggests that some people have experienced success at alleviating headaches by sniffing lavender essential oils.

Use ice

An ice pack on the top of your head may relieve a headache. You may also have success by placing an icepack on your neck. It can slow down the bloodflow to your sinuses, reducing pressure.

Drink some ginger tea

Steeping some grated ginger in hot water and drinking it will reduce inflammation and may provide relief.

Eat some pumpkin seeds

Studies have shown that magnesium sulfate can relieve all types of headaches. Raw pumpkin seeds are high in magnesium, so they may be worth a try.


Even a brisk 10 minute walk around the block releases endorphins, which have natural pain and stress fighting properties. Fresh air works wonders.. and it is cheap too!

Deep tissue release:

If your headache is related to tension or stress, this can help relax the muscles and relieve your pain. We don’t realise how much we can subconsiously tense our shoulders without thinking.. These constantly tense muscles will tighten up eventually, causing nasty little trigger points, reduced neck range and an overall “pulling” sensation in the neck and shoulders.

Lie down in the dark

Sometimes minimizing sensory input is the best way to stop your head from pounding. Take ten minutes in a dark, quiet room. This may be one of my favorite ones! Just chill out and tune out, put on The XX and get your zen on!

Hope this helps you and your head to feel your best! Have you ever beaten a headache with one of these tips, or do you have another to share? Let me know! 

xx Love TOA