Millions of people experience headaches every day, affecting their lives in various ways. A headache refers to pain or discomfort in the head, scalp or neck and can range from mild annoyance to severe, debilitating pain, depending on the type of headache.
Symptoms of a headache can include a sharp pain or a constant throbbing sensation in one or both sides of your head. The pain can radiate across your head, causing more pain. A headache can be a side effect of certain medications, but this can be difficult to determine.
Causes of a Headache and Ways to Prevent Them
Stress and Anxiety
Stress is a major factor in headache experiences. To lower anxiety and stress, try these tips:
- Exercise regularly.
- Practice self-care by taking time for yourself to do something you enjoy.
- Spend time outside.
- Journal your thoughts and feelings.
- Practice relaxation techniques, such as meditation or stretching.
- Pinpoint negative thoughts and challenge them by thinking of positive things.
- Eat a nutritious, balanced diet.
Lack of Sleep
Not getting the proper amount of sleep can cause headaches. To get more sleep, try the following:
- Stick to a sleep schedule and a bedtime routine.
- Situate your bedroom to be comfortable and quiet.
- Limit your screen time at least 30 minutes before bedtime.
- Avoid caffeine before bedtime.
- Avoid napping in the afternoon or evening hours.
Dehydration
Dehydration can cause many symptoms, including headaches. To stay hydrated, you should:
- Drink fluids, preferably water, regularly. If you don’t like plain water, try infusing it with fruit. Drinking flavored or sparkling water or sugar-free beverages are good alternatives as well.
- Make sure to increase your fluid intake in hot weather, when you’re sick or when you’re exercising.
- Eat foods that contain high amounts of water to prevent dehydration. Watermelon, cantaloupe, pineapples, leafy greens, celery and tomatoes are just a few examples.
Hormone Changes
Many of the strategies already shared for preventing headaches can also help manage hormone changes. These changes are common triggers for headaches, especially for women. Fluctuations in hormones like estrogen and progesterone can increase the frequency and intensity of headaches.
Maintaining a healthy weight, limiting alcohol consumption and avoiding tobacco products are additional steps to support hormone balance and overall well-being.
Weather Changes
To prevent headaches when the temperature changes, you can try limiting your time outside and focus on implementing other tips to prevent headaches, including staying hydrated, sleeping and eating well, and relieving stress. It is also important to try to sleep in a comfortable temperature.
Lights
Lights can be a major trigger of headaches. To prevent headaches that are caused by light, you can try these tips:
- Use a green light lamp in a dark room for a period of time daily.
- Filter blue light by wearing blue-light glasses when using an electronic device.
- Avoid flashing or flickering lights.
- Use lighting that is warm and soft.
- Take regular breaks when using an electronic device.
- Wear sunglasses when you are outside in the sun.
- Adjust screen brightness when using an electronic device.
Can I Take Medication to Treat My Headache?
If you are experiencing a headache, there are certain over-the-counter medications that you can take to help stop or relieve some of the pain. These medications include aspirin, acetaminophen and ibuprofen.
However, it is important to not overuse these medications, as extended use can lead to medication overuse headaches or rebound headaches. If you are taking more than two to three doses of each over-the-counter option in a week, please talk with your health care provider.
If you are experiencing certain side effects with your headache, such as becoming confused, slurring your speech or experiencing nausea, dial 911 or seek medical attention at a UofL Health – Emergency Department.
UofL Health is Here for You
UofL Physicians – Neurology, part of the UofL Health – Brain & Spine Institute, has specialists ready to help you manage your headaches. Our providers offer unique and comprehensive treatment approaches for individuals throughout the Kentuckiana region who have conditions such as headaches, migraines, facial pain, post-traumatic headache and concussion-related issues. To schedule an appointment, call 502-588-4800.
