Medically the evaluation by Seunggu Han, M.D. — composed by Rachel Nall, MSN, CRNA — to update on November 2, 2018

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For many world in today’s busy world, headaches have come to be an increasingly common occurrence. Sometimes they room the an outcome of medical conditions, but often, they’re merely a result of stress, dehydration, a late work-related night, or just overdoing that at her spin class.

While there are plenty of treatments to minimize headaches, including over-the-counter ibufrofen or acetaminophen, or prescription headache medications, castle don’t always eliminate the symptoms.

And tempting though it might be, the equipment isn’t to take much more than the recommended dosage. In fact, many usual (and supervisor simple) lifestyle behavior can help reduce her headache pain there is no you ever reaching because that a pill.

1. Massage therapy

Yes, massages may seem luxurious, yet they’re likewise incredibly therapeutic. Sometimes headaches an outcome from tension in the top body because of muscle strain from poor posture or a rigorous workout routine.

Massage therapy may have the ability to reduce chronic pain and ease muscle tension that reasons headaches.

Take the time to research varieties of massage (Swedish, deep tissue, shiatsu, etc.) and get reputable referrals because that a practitioner near you who have the right to effectively attend to your certain pain points.

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2. Hot/cold applications
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For muscle anxiety headaches, hot and/or cold compresses can offer relief. Because that the cold portion, ar ice in a plastic bag extended with a thin cloth to protect against harming her skin. Ar the ice pack on her forehead and/or cheeks, basically wherever the greatest resource of pains is.

Just be certain to border cold pack applications come no an ext than 10 minute at a time.

For the hot portion, you can purchase a warmth pack at many drugstores, or do your own using uncooked rice. Take it a little pillowcase or piece of fabric and also fill it around two-thirds complete with uncooked rice. Sew or tie the open finish together.

When needed, microwave the rice for one minute. Apply to the ago of her neck or forehead because that heated relief.

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3. Aromatherapy

Aromatherapy is the research of how details smells can trigger positive and also even healing responses in the brain.

Some smells have been reported to soothe and also reduce the incidence that headaches. These incorporate peppermint extract, eucalyptus, and lavender oil. They are readily available at many local health and wellness food shop or online.

4. Acupuncture
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Acupuncture involves using fine, sharp needles to an essential areas ~ above the body as a means of promoting power flow. It’s thought to wake up the body’s natural pain-relieving compounds, and also according come the national Institutes that Health, has been displayed to minimize headache frequency and also severity.

5. Breath exercises

Yes, breathing. You know, that thing you execute all the time already! It may sound silly, but tension-related headaches have the right to sometimes it is in relieved with constant breathing exercises that aid focus her mind and ease your muscles.

Start by finding a quiet place with a comfortable chair in your home, office, or other ar where you will certainly not it is in distracted. Next, take slow, rhythmic breaths, breath in for 5 seconds then out for five seconds. As you relax, her muscle tightness reduces.

You have the right to also try a steady relaxation technique by focusing on each major muscle group in her body. Begin from your toes and also work your means up.

6. Hydration
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Dehydration can add to a headache, but it have the right to be easily avoided. Grabbing a an excellent old-fashioned glass the water can aid as lot as an electrolyte-containing beverage such as Pedialyte, Gatorade, or Powerade.

But just as there are drinks that have the right to reduce headaches, there space those the can create them.

Drinking too much coffee or too numerous caffeine-filled soft drinks deserve to lead to headaches. Therefore if you typically start her day with a Starbucks quad latte, you might want to trade it because that a toned-down mixture of half caffeinated and half decaffeinated.

Alcohol, and particularly red wine, can also lead to dehydration the triggers headaches.

7. Sleep

We hear a lot about the health problems caused by absence of sleep, and also not getting your nightly minimum can lead come chronic headaches. But knowing you need more sleep and actually acquiring it room two different things.

There are several means you have the right to improve the amount and also quality of your sleep, consisting of the following.

Commit come a sleep schedule. walk to bed and wake up at regular times. Even if you just go to bed 15 minutes previously or sleep 15 minutes later, this deserve to be a step in the ideal direction.

Avoid stimulants in the hours before bed. Stimulants choose alcohol, sugar, nicotine, and caffeine can keep you from sleeping and keep friend up at night v trips to the bathroom. Provide your body time come wind down prior to your head actually hits the pillow.

Choose a relaxing activity before bed. turn off the television or computer and also treat yourself to a great book or a warm bath. It might sound old fashioned, yet a little relaxation goes a long way!

8. Embrace a ‘headache diet’

Certain foods, when delicious, have actually been well-known to add to headaches. Shot keeping a “headache diary” that the foods and also drinks friend consume top top a everyday basis or specifically as soon as you endure a headache.

If you recognize a specific trigger, prevent it for some time and see if the headaches reduce. Feasible problem foodstuffs include:

Caffeine-containing foods and beverages. Examples incorporate chocolate, coffee, cola, and tea.

Monosodium glutamate-containing foods. MSG is offered as a preservative and also has traditionally been offered in some asian cooking. It’s likewise found in foods items like instant ramen noodles.

Nitrate-containing foods. Most an easy meats, together as warm dogs, having lunch meat, sausage, and also pepperoni can reason headaches.

Tyramine-containing foods. Tyramine is a compound created by the failure of an amino acid dubbed tyrosine, and it’s found in foods like pizza and also aged cheeses.

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9. Sip reassuring teas
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The warmth and also comfort the a steaming cup of herbal tea renders it an excellent way to wind under at night. Those exact same soothing attributes can have pain-relieving effects. Because herbs can connect with medical conditions and also medications, it’s necessary to check with a doctor prior to drinking this teas.

Favorites because that relaxation include chamomile, ginger, and dandelion.

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Rachel Nall is a Tennessee-based an important care nurse and also freelance writer. She began her creating career through the associated Press in Brussels, Belgium. Return she enjoys writing about a range of topics, healthcare is her practice and also passion. Nall is a permanent nurse in ~ a 20-bed intensive care unit focusing primarily on cardiac care. She enjoys educating her patients and also readers on how to live healthier and also happier lives.

critical medically the evaluation on November 1, 2018


Medically reviewed by Seunggu Han, M.D. — written by Rachel Nall, MSN, CRNA — to update on November 2, 2018

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