Don't fight through it: Tips on preventing and relieving headaches

Who doesn’t know that feeling of dread when the inside of your skull starts throbbing? Most adults have experienced a headache in their life; half even suffer these episodes several times a month. But there’s more than just one kind of headache. According to the Swiss Paraplegic Group, on average, around 14% of us suffer from migraines, 60% from tension headaches and 3% from chronic headaches.

Mild to moderate tension headaches are therefore one of the most commonly-experienced types of headaches. They can feel like somebody has tied a tight band around your skull. Often, you have tense neck muscles and feel an unpleasant pressure behind your eyes. Unlike migraines, tension headaches are not accompanied by nausea and vomiting and are not made worse by physical activity, light, noises or smells.

Book an appointment with Sanitas to discuss health insurance that's right for you

Causes of headaches

Despite their prevalence, it isn’t known for certain what causes tension headaches. The range of possible triggers include stress, dehydration, tired eyes, poor posture, tiredness, hunger and thirst. 

If you want to avoid reaching for painkillers, it’s a good idea to avoid the common triggers of headaches, as well as knowing how to relieve the pain of mild headaches.

Drink water  

Headaches often occur when the body is dehydrated. A large glass of water refills the reservoir. Nutrition experts recommend the following rule of thumb: Drink around 30 millilitres of water per kilogram of body weight a day.

Remember: If you’re thirsty, you’re already slightly dehydrated. If you find it difficult to drink enough water, try drinking a glass of water immediately after getting up and with every meal, and flavour it with cucumber, mint, basil or lemon to keep it interesting.

Get plenty of fresh air 

Stagnant air can make you feel tired and trigger headaches. Bathing in oxygen can work wonders. Ventilate rooms several times a day or, better still, head outside for a walk. Going for a stroll also relieves tension by loosening up tight limbs.

Apply peppermint oil 

This traditional remedy against headaches is applied to the forehead and temples and stimulates your circulation thanks to its cooling effect. By expanding your blood vessels and allowing blood to flow more easily, the tension headache can simply dissipate. Be careful not to get any in your eyes!

Avoid a sudden coffee withdrawal  

Those who suddenly stop drinking as much coffee as usual often suffer from headaches. Experts estimate that this might be the pain trigger in as many as half of headache sufferers. If you want to reduce your caffeine intake, take care to do so gradually.

Snack properly

It’s thought that hunger pangs and severe fluctuations in blood sugar levels increase the chances of headaches. That’s why it’s important to eat regularly, at least every four hours, and have small snacks in between. However, you should avoid sweet and fatty foods, no matter how tempting a snack they may be. 

Endurance training  

Moderate endurance training can alleviate the pain of headaches. A study of active basketball players in the USA showed that they suffered a lower rate of headaches than the general population. According to the German Migraine League, patients who regularly do endurance sports seem to have a higher pain threshold and reduced activity of the vegetative nervous system.

Activities such as Nordic walking, light jogging, hiking and swimming are particularly good. Experts recommend exercising for at least 30 minutes a day, five times a week.

Relax and get enough sleep

Stress and lack of sleep are considered triggers for headaches. Therefore, it’s important to get enough sleep and learn relaxation techniques. In particular, the progressive muscle relaxation method developed by US doctor and physiologist Jacobson is recommended by pain experts because it is thought to reduce the frequency of attacks by up to 30%. This approach involves tensing and releasing muscles in certain areas of the body one after the other.

Common but not inevitable

While headaches may seem like an unavoidable part of life, you can see that there are many ways you can reduce your chances of suffering from them. There's no need to just work through the pain anymore. Simply paying attention to your lifestyle, monitoring your food and water intake and even just stepping outside for a walk can help.