If you have migraines or tension headaches, there are things you can do at home to help prevent them. These include avoiding triggers, logging your pain, and finding ways to relax.
Headaches and migraines can also be signs of a severe medical condition, so seeing a doctor for any chronic headaches is essential.
A headache may occur when muscles in the head and neck tighten, causing pain and discomfort
Get enough sleep
Getting enough sleep can help prevent headaches. Studies show that adults who get seven to nine hours of sleep per night have fewer migraine headaches than those who don't.
Eat a healthy diet
People who get frequent headaches should try to prevent them by eating a healthy diet. A diet rich in fruits and vegetables can help reduce the frequency of headaches. Caffeine can trigger migraines, so limiting caffeine consumption is essential. It's also a good idea to avoid foods that contain monosodium glutamate (MSG) and MSG-containing products like processed cheeses.
Exercise
While exercise does help to prevent migraines, in some cases, headaches can occur during or after exercise. Known as primary exertional headaches, these are triggered by physical activity and are typically characterized by a throbbing sensation on both sides of the head. They can last from five minutes to 48 hours.
Although painful, these headaches are not dangerous and usually go away independently. However, if you're experiencing symptoms like nausea and vomiting, double vision, or weakness of an arm or leg, it's time to get medical attention. If you're concerned that your workout is causing headaches, taking an over-the-counter pain reliever and following prevention strategies, such as proper hydration, can help. Also, consider a low-impact form of exercise like yoga or swimming. These exercises can help you avoid strained neck muscles and other headache triggers.
Stay hydrated
The best way to prevent a dehydration headache is to drink plenty of fluids. Water and foods with high water content, such as vegetables and fruits, are a good choice.
If you exercise, spend time outside on hot days, or vacation at an altitude with thinner air, you may need to drink more fluids to replenish what you lose through sweat. Choose a beverage that contains electrolytes, such as a sports drink, but remember to consume these in moderation and seek out shady areas to avoid heat stroke.
Over-the-counter pain relievers such as acetaminophen (Tylenol) and ibuprofen (Motrin, Advil) can also help ease the pain of a dehydration headache. Adding a cold compress to your head or using a washcloth wet with cool water can provide additional relief.
Reduce stress
Stress is a common trigger of tension-type headaches and migraines. Even small, daily stresses can make muscles tense and cause a headache. For example, trying to find a lost item, rushing in the morning, or dealing with an argument at work can lead to muscle contractions and a pounding head.
It's essential to learn how to reduce stress to prevent headaches from occurring in the first place. A healthcare provider can recommend ways to help reduce stress, such as exercise (which releases chemicals in the brain that block pain signals), meditation, and relaxation techniques.
Avoid alcohol
Avoiding alcohol can help prevent headaches. If you must drink, it is best to do so sparingly and with water or other non-alcoholic beverages. Alcohol can also trigger hangovers, so you must be careful about how much you drink.
Avoid other headache triggers
Try to identify and avoid your triggers of headaches, such as stress, perfumes, scented products, or a carbohydrate diet. If you can't altogether avoid your triggers, practicing relaxation techniques may help. These techniques may include placing a warm or cold washcloth on your head, massaging your neck or shoulders, and resting in a dark, quiet room.
Stop smoking
The exact cause of migraines is not fully understood, but researchers know that smoking can trigger and worsen them. It can also lead to rebound headaches that keep coming back because you're taking too much pain medicine (like acetaminophen or ibuprofen).
Nicotine is thought to increase your sensitivity to pain and cause your blood vessels to narrow, decreasing the effectiveness of some headache medicines. It's also a common trigger for cluster headaches, which are severe, focused pain on one side of your head and can last up to 45 minutes.
If you are a smoker, try to quit. This can be not easy, but you can find help from support groups, medication, or treatments like biofeedback devices or hypnosis. Talk to your doctor about these options.
Take an over-the-counter pain reliever
If you get a headache, treat it right away. Place a cold or warm cloth on your head. Sip water to stay hydrated. Take over-the-counter pain medicines like acetaminophen (Tylenol(r)), ibuprofen (Motrin(r), Advil(r)), or naproxen sodium (Aleve(r)). Avoid taking them more than two days a week, as long-term use can cause medication overuse and rebound headaches.
Overusing headache medications can lead to a cycle where the pain comes back as soon as the medicine wears off, leading you to take more and more headache medicine. This is called rebound headache syndrome.
Get a massage
No one likes a headache, and trying preventative measures to help avoid them is a good idea. Getting regular massages is one of the most effective methods for doing this. While not a cure-all, it can help reduce the frequency and intensity of tension and migraine headaches.
A 2022 study found that cervical mobilization combined with massage helped reduce the number of monthly migraine attacks in participants. If you suffer from sinus or cluster headaches, you can use self-massage techniques, such as placing your thumbs between the inner corners of your eyes and the bridge of your nose.
Wear sunglasses
Many people get headaches when they don't wear sunglasses on a sunny day. Sunglasses protect your eyes from the UV rays that damage the skin around your eye, especially the clear lens inside your eye (the cornea). Wearing sunglasses can also reduce the effects of hay fever and prevent long-term eye health degeneration like cataracts and age-related macular degeneration.
Take a warm bath
A warm bath can relax muscles that create tension and help you beat those pesky headaches. You can build it into your daily routine by incorporating a morning or evening soak.
A hot tub can also provide a massage to ease those tight muscles that cause you pain. The soothing water jets can relieve tension in your shoulders, neck, and face.
A bath can help you sleep better, too. Getting enough rest is another significant way to prevent headaches. If you struggle with insomnia, try a 20-minute warm bath an hour before bedtime.
Take computer breaks
Spending extended periods staring at a computer screen can cause eye strain and lead to a headache. Taking frequent breaks from the screen and working in a well-lit area can reduce these effects.
A headache may occur when muscles in the head and neck tighten, causing pain and discomfort. The throbbing headaches can prevent you from completing tasks and spending time with friends and family.
To avoid getting a headache from working on the computer, follow the 20-20-20 rule: every 20 minutes, look at something about 20 feet away for 20 seconds. This will relax your eyes and help you refocus. Also, ensure you use the correct lighting for your workspace since harsh sunlight or fluorescent lights can add to eye strain.
Try acupressure
Acupressure is an ancient practice that stimulates pressure points to balance the body's energy. It's a natural treatment that doesn't have any adverse side effects. Acupressure is often used with acupuncture, and studies suggest that both effectively reduce pain and headache symptoms.
You can do acupressure on your own or with the help of a trained massage therapist, reflexologist, or herbalist. Many people find that acupressure helps with migraine headaches. Acupressure can also be a proper preventive technique for those who struggle with tension headaches and other health conditions.
One point that can help alleviate tension and headaches is the union valley or hegu pressure point, which is located on the back of your hand. You can stimulate this pressure point by pinching the area with your thumb and index finger.
See a doctor
Whether your headaches are occasional or chronic, you should see a doctor for help. Depending on your symptoms, lab tests may be ordered to check for health conditions that can cause headaches, such as thyroid disease and diabetes.
If you're taking pain medicine more than ten days a month or experiencing headaches as soon as the medication wears off, you could suffer from a condition called rebound headache. This headache can be caused by the overuse of migraine or pain medicines such as acetaminophen, aspirin, ibuprofen, and combination medications that contain butalbital or a barbiturate with acetaminophen.
Your doctor can recommend stress-reducing techniques, including exercise, yoga, and meditation, and avoiding foods and beverages containing caffeine (like coffee, soda, and energy drinks). They may also ask you to keep a headache diary to identify patterns and triggers.
