Lifestyle Changes to Manage Headache

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Lifestyle Changes to Manage Headache by Debra Wood, RNMain Page | Risk Factors | Symptoms | Diagnosis | Treatment | Screening | Reducing Your Risk | Talking to Your Doctor | Living With Headache | Resource GuideAlmost all headaches respond to lifestyle changes. Specific recommendations are suggested to limit the number or intensity of each type of headache. Tension HeadacheMigraine HeadacheCluster HeadacheSinus HeadacheManaging Tension Headaches Exercise Regularly Exercise helps control stress and can decrease the number and intensity of headaches. For more information on starting a regular exercise program, Improve Your Posture Poor posture contributes to tension headaches. Do not slouch. Hold the phone, rather than cradling it on your shoulder, or use a headset. Consider seeing a physical or occupational therapist for posture tips more specific to your individual situation.Learn Stress Management Techniques Stress can contribute to a headache. A mental health professional can work with you to develop stress management skills and learn relaxation techniques. The counselor may be able to help you identify events that trigger the headaches and work toward resolution. For more information on reducing stress, Get Plenty of Sleep Maintaining regular sleep routines will help you fall asleep. Sleep helps decrease tension and irritability. For more information on getting a good night of sleep, Take Breaks From Tasks Regular breaks help prevent your muscles from tightening up and can decrease stress. Limit Stimuli During a Headache Put an ice pack or heat pack on your head or neck to ease discomfort. Lie in a dark, quiet room. Massage your temples and neck. Take a warm shower, with water running over tense muscles. Practice relaxation techniques. Managing Migraine Headaches Keep a Diary to Help Identify Your Migraine Pattern Identifying what triggers migraines and what relieves them will help your doctor and you develop a plan to manage your migraines. Learn Stress Management and Relaxation Techniques Stress can contribute to a headache. A mental health professional can work with you to develop stress management skills and learn relaxation techniques. For more information on reducing stress, Exercise Regularly Exercise helps control stress. Regular swimming and walking can decrease the number and intensity of migraine headaches. For more information on starting a regular exercise program, Avoid Foods That Trigger Migraines Some foods bring on migraines. These may include: Yogurt Nuts and peanut butter Beans: lima, navy, pinto, and others Aged or cured meats Processed or canned meat Caffeine Canned soup Chocolate Buttermilk or sour cream Meat tenderizer Brewer's yeast Avocados Onions Pickles Red plums Sauerkraut Snow peas Soy sauce Any foods containing MSG (monosodium glutamate), tyramine, or nitrates Alcohol, especially red wine AspartameEat Small Meals More Often If low blood sugar precedes your migraines, eating small amounts of food more frequently may help prevent your blood sugar from dropping. Do Not Change Your Regular Sleep Pattern on the Weekend or During Vacation Sleeping and waking at regular times may help prevent headaches. Limit Stimuli During an Attack Apply cold compresses to painful areas of your head. Lie in a dark, quiet room. Massage your scalp and temples. Try to fall asleep. Managing Cluster Headaches Seek out a physician who is a headache specialist and work together to devise a plan for treatment of acute headaches and preventive treatment.Do Not Drink Alcoholic Beverages Even a small amount of alcohol can trigger a headache during a cluster period. Learn Stress Management Techniques Stress can contribute to a headache. A mental health professional can work with you to develop stress management skills and learn relaxation techniques. For more information on reducing stress, Do Not Smoke Tobacco may interfere with medication to relieve the headache. For more information on quitting smoking, Limit Stimuli During an Attack During cluster periods avoid: Bright lights and glare Heights and high altitudes Hazardous activitiesManaging Sinus Headaches Keep Nasal Passages Moist This can be done by: Breathing in warm, moist air Using a mist of saline nasal spray; a saline spray can be used up to six times a day Nasal irrigation; ask your doctor how to do this at homeAvoid Exposure to Anything That Triggers Allergy or Sinus Symptoms Allergic reactions increase the amount of secretions in and swelling of the nasal passages, which can lead to sinusitis. Seek Medical Treatment for Allergies or a Persistent Cold Medical management of allergies and upper respiratory infections helps prevent sinusitis. If you are prone to sinus problems, ask your doctor about using a decongestant before air travel. A decongestant will help keep nasal passages open. Wash Your Hands Frequently to Avoid Colds Hand washing helps prevent colds and other infections passed from the hand to the nose, mouth, or eyes. Colds increase the amount of secretions in and swelling of the nasal passages, which can lead to sinusitis. For more information on washing your hands properly, Avoid Alcoholic Drinks Alcohol can cause swelling of nasal and sinus tissues. Avoid Smoke Do not smoke; tobacco may interfere with medication to relieve the headache. Also, avoid second-hand smoke and polluted air.For more information on quitting smoking, When to Contact Your Health Care Provider Contact your health care provider if your headaches do not respond to lifestyle changes and prescribed medications.

 

The coward believes he will live forever If he holds back in the battle, But in old age he shall have no peaceThough spears have spared his limbs Stanza 16 of the Havamal (the Sayings of Har) from the Poetic Edda

 

 

 

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