Especially women suffer from this troublesome ailment. The first reaction to a headache is usually to take the painkiller pill. What if we tried to prevent it? See what you can do to minimize the risk of a headache attack.

A headache may appear incidentally, e.g. as a result of nervousness or a sudden change in weather, but for many people it is a condition that bothers you regularly. In such a situation, it is worth observing when it occurs - there may be some important factors that trigger it. If we detect them, we have a chance to prevent the appearance of a headache or reduce the frequency of attacks.

Headaches are often favored by:

  • irregular lifestyle,
  • not getting enough sleep,
  • unhe althy diet,
  • inadequate hydration,
  • no traffic,
  • hypoxia,
  • stress,
  • exhaustion.

Correct the diet

Headaches, including migraine headaches, may be provoked by some dietary ingredients, e.g. monosodium glutamate, widely used in oriental cuisine, yellow cheese, chocolate or refined sugar. It is worth taking a look at your diet, because the cause of ailments may be an excess of these ingredients. If you drink a lot of coffee, the attack of pain may occur when you suddenly stop using it; if you want to eliminate coffee, reduce the number of cups gradually or switch to tea (theine, like caffeine, has a stimulating effect). Alcohol can cause a headache, and it is not just alcohol abuse that causes a hangover. Some people do not tolerate, for example, red wine or fruit liqueurs, even in small amounts. So it's important to find out which type of alcohol is causing you pain and avoid it.

Eat regularly

The cause of a headache may be long breaks between meals, which lower blood glucose levels. That is why it is worth having fixed meal times. You should also avoid foods with a high glycemic index, i.e. those that quickly raise blood sugar levels followed by a sharp drop in it (sweets, white bread, sweet drinks, fast food, sweet fruit). These rapid fluctuations in glucose levels cause headaches, restlessness, trembling hands, and poor concentration. Enrich your menu with whole grain products, groats, cereals, especially vegetablesLegumes - high fiber content will keep your blood glucose relatively constant.

Hydrate your body

A headache can be caused by dehydration. When we are dehydrated, the blood is too thick, which impairs brain function. It is worth drinking drinks during the day not only with meals, but also between them, preferably a little water, in small sips. Note: not only when you feel thirsty (then you are already dehydrated). Dehydration may be indicated not only by a headache, but also by problems with concentration, irritability, and even … hunger.

Get some sleep

Too short or disturbed (frequent waking up) sleep means that the brain has no chance to regenerate, organize information, replenish the supply of neurotransmitters. As a result, during the day he rows against the flow, he does not tolerate overstrain and stress, which can lead to a headache. Sleeping too long can also trigger a headache attack. Don't fall asleep at night and get enough sleep - it's best to have regular sleep hours, regardless of the day of the week.

Eliminate stress

Stress and emotional tension can lead to a headache attack, especially tension pain or migraines. It is difficult to eliminate it completely from life, but it is possible to reduce its intensity. This is achieved through regular physical activity, attention to relationships, and meditation; Psychotherapy can be helpful.

Avoid irritating smells

The cause of the headache may be artificial, strong odors present in air fresheners, cosmetics, cleaning agents, solvents for paints. Eliminate them from the environment, replace cleaning agents with ecological ones, which usually contain less fragrances - the less chemicals, the better. It could also be your favorite perfume or your partner's eau de toilette causing your headache.

Check body posture

Postural disorders, especially when sitting for a long time in front of the computer, lead to excessive tension in the muscles, tendons and ligaments, which can lead to pain. Therefore, pay attention to work ergonomics: check that the screen is properly positioned, your feet are on the floor, and your elbows are at right angles to your forearms. It is worth trying to work standing at a specialized table top.

Be physically active

Being active, especially in the open air, eliminates several problems that are at the root of headaches. First of all - it oxygenates the brain. Second - it helps to relieve stress. Third, it acclimates the body to various weather conditions, which reduces the violent reactions to changes in weather and pressures characteristic of meteopathy. It also allows you to get rid of physical tensions and relaxmuscles. Finally, it regulates the secretion of hormones, which can help reduce PMS symptoms (headache is one of them).

Avoid drafts

Changing, especially on the face, head and neck, often leads to a headache attack. Avoid standing in the draft or going outside with your head wet.

Supplement magnesium

Magnesium deficiency is a common cause of headaches. This element is responsible for the proper functioning of the muscles, regulates the work of the nervous system, supports the work of the brain and concentration. It is worth consuming magnesium in its natural form, i.e. in food. Almonds, buckwheat, pumpkin seeds, walnuts, avocados and bananas abound in it. Supplementing with magnesium in the form of a supplement will also help you deal with stress.

Category:

Neurology