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Introduction
Tension headaches are slowly but surely among the most frequently seen headache types affecting millions of people all around the world. The pain ranges from mild to moderate and is sometimes described as a tight band around the head. While medication can temporarily alleviate tension headache pain, lifestyle measures are much more effective in reducing the frequency and intensity of tension headaches.
In case you wonder about how to combat tension headaches by natural means, then this attrition gives you 10 lifestyle changes that can help manage and prevent them effectively.
What Are Tension Headaches?
Tension headaches are attributed to muscle contraction in the head and neck usually occurring due to stress, poor posture, and lack of sleep. However, unlike migraines, they are generally not associated with nausea and visual disturbance; they can be extremely handicapping if neglected for treatment.
Symptoms of Tension Headaches
- Dull, aching pain around the forehead or back of the head
- A tight feeling of pressure around the scalp
- Tenderness of the shoulders, neck, and head
- A mild to moderate pain persisting for hours or even days
But the good part is by modifying your lifestyle; you can greatly decline their frequency and intensity.
1. Improve Your Posture
Bad posture is a leading cause of tension headaches. Long hours with a forward head position or slouched shoulders put additional strain on the neck muscles and give rise to headache tension.
How to Improve Your Posture:
- Sit upright with a straight back and relaxed shoulders.
- The computer screen should be positioned at eye level to avoid straining the neck.
- Ergonomic chairs are highly recommended to support the lumbar region.
- You should take regular breaks every 30-60 minutes to stretch and move.
Bonus Tip: Perform posture-correcting exercises like chin tucks and shoulder blade squeezes for some respite.
2. Manage Stress Effectively
Stress is a big trigger for tension headaches; thus, if you learn to manage stress, you will be able to reduce the number of headaches that you experience.
How To Help Yourself:
- Deep breathing is great (4 seconds in, 4 seconds hold, 4 seconds out).
- Calm your mind through meditation or mindfulness.
- Find hobbies that you enjoy and that help you relax, like painting or listening to music.
- Avoid feeling overwhelmed by setting realistic goals and prioritizing your tasks.
Bonus Tip: Maintain a stress journal for circumstances where you get headaches, which can be used to help develop better coping strategies.
3. Stay Hydrated
Dehydration is a common yet neglected cause of tension headaches. Water deprivation from the body causes the brain to undergo temporary shrinkage, leading to headaches and discomfort.
So, keep yourself hydrated by doing the following:
- Make a habit of drinking at least 8 glasses of water daily.
- Be mindful of the consumption of beverages loaded with caffeine and alcohol, for they dehydrate.
- Eat foods such as cucumbers, watermelon, and oranges that have a high water content.
- Set up reminders on your cell phone to drink water at regular intervals.
Extra Tip: If you are one of those people who always forget to drink water, you can always grab an infuser bottle and put some lemon or mint in there to infuse some flavor.
4. Ensure Quality Sleep
Not getting enough sleep can lead to increased muscle tension, thereby aggravating tension headaches. Good sleep hygiene should be considered to prevent this.
Sleep Improvement:
- Make a habit of going to bed and getting up at a regular time (weekends included).
- No screens at least 1 hour before going to bed.
- A nice relaxing routine before bedtime (reading, meditating, or taking a bath with warm water).
- Your bed and pillow should support your neck.
Bonus Tip: White noise or soft music helps if you can never fall asleep.
5. Keep Fit
Exercise helps in reducing stress, improving posture, and increasing blood flow, all of which contribute to the reduction of tension headaches.
Best Exercises for Relief from Headaches:
- Yoga and stretching relax muscle tension.
- Aerobic exercises like walking, cycling, and swimming.
- Weight training improves posture, thus reducing neck strain.
- Exercises for neck and shoulder tension release.
Bonus Tip: If you are having a headache, avoid vigorous exercise and stick with something light.
6. Caffeine and Alcohol Reductions
While caffeine gives temporary relief from headaches, too much of it may induce headache withdrawal symptoms. Alcohol brings about increased chances for headaches due to its dehydrating effects on the body.
How to Reduce Caffeine and Alcohol:
- Limit coffee or tea consumption to just one or two cups a day.
- Drink herbal teas, such as chamomile or peppermint.
- Consume alcohol in moderation and drink water afterward for rehydration.
Bonus Tip: When you decide to cut back on caffeine, do it slowly so that you avoid withdrawal symptoms.
7. Maintain a Healthy Diet
Certain foods may trigger or assist in preventing tension headaches, whereas a well-balanced diet justifies the body’s absorption of various nutrients for an ideal functioning state.
Best Foods for Preventing Tension Headaches:
- Magnesium-rich foods (spinach, almonds, avocados)
- Omega-3 fatty acids (salmon, flaxseeds, walnuts)
- Vitamin B complex (eggs, dairy products, whole grain)
- Herbal teas (ginger, peppermint, chamomile)
Foods That May Trigger Headaches:
- Processed and packaged foods (contain preservatives that may trigger headaches)
- Sugary snacks and sodas (may cause fluctuations in blood sugar levels)
- Excessive salt and MSG (commonly found in junk foods)
Bonus Tip: Try keeping a food diary to pinpoint any particular food items that may be triggering headaches for you.
Conclusion
Frustrating in nature, tension headaches can be so much less frequent and intense with some simple lifestyle changes. Learning to manage stress and posture, staying hydrated, and maintaining a healthy lifestyle allows one to gain control over the headache triggers.
If headaches are an everyday problem for you, make these 10 lifestyle changes a part of your daily routine and reap the benefits of living life free of headaches.
