A headache can strike at any time, and so they’re usually extra widespread through the warmest days of summer season – notably when the mercury soars within the midst of a heatwave.
“Headaches can be triggered by a multitude of factors,” says Dr Steve Allder, guide neurologist at Re:Cognition Health (recognitionhealth.com). “Ranging from genetics, diet, food intolerances, hunger and allergies, through to hormones, lifestyle, weather conditions, environment, fatigue, sleep disturbance or deprivation, strenuous exercise, dehydration and wider medical issues.”
Remember, if recurring or painful complications are bothering you, it’s all the time finest to talk to your GP, to allow them to provide the most applicable recommendation for you. But in case you’re in search of methods to alleviate a nuisance headache – with out having to resort to painkillers and tablets – there could also be different choices that would assist.
Experts define 9 methods to deal with a headache with out taking painkillers…
1. Drink water
“Dehydration is a well recognised trigger for episodic headaches and worsens chronic headaches,” says Dr Anita Krishnan, guide neurologist and divisional medical director at The Walton Centre NHS Foundation Trust (thewaltoncentre.nhs.uk). “People who are prone to headaches should aim to keep well hydrated and drink two to three litres of water over the day.”
Allder provides: “Drink more in hot weather and when exercising, as water is lost through perspiration.”
A great way to test if you’ll want to up your water consumption? Check the color of your pee: if it’s on the darker aspect, you might properly be dehydrated.
2. Be aware of your blood sugar
Low blood glucose ranges, known as hypoglycemia, can result in complications, though the precise purpose isn’t clearly understood.
“Migraine and cluster headaches can also be triggered by low glucose levels,” says Dr Deborah Lee from Dr Fox Online Pharmacy (doctorfox.co.uk). “Any adult who suspects their headache could be due to a low blood glucose level might benefit from taking 15g dose of glucose immediately. This could be three or four glucose tablets, three boiled sweets, four or five jelly babies, or half a cup of a fizzy drink (not sugar-free).”
However, for individuals with diabetes – or different well being situations that will have an effect on blood glucose ranges – it’s essential to solely comply with healthcare recommendation that’s particular to your wants. “A diabetic with a low blood sugar should follow their GP’s advice, as this is a medical emergency,” notes Lee.
3. Get some sleep
You may discover {that a} quick nap or heading to mattress sooner than traditional helps to alleviate a headache. “When a person has a severe headache, the most common type being migraine, sleep does help in recovery from that attack,” explains Krishnan.
Experts agree that the most effective methods to stop complications is to be sure to get sufficient sleep every night time.
Allder says: “Studies have suggested that a lack of REM sleep, which occurs in 90 to 120 minute intervals throughout the night, is linked to more painful headaches, and sleep deprivation increases the production of proteins that cause chronic pain and can lead to painful migraines.”
4. Avoid set off meals
In the case of migraines, individuals affected usually study which meals may cause their signs to strike or worsen.
“Some of the most commonly reported food triggers are dairy products including cheese, processed meats, sugar, chocolate, alcohol and caffeine,” says Dr Leila Dehghan, a health care provider turned nutritionist at Plant Based Health Professionals (plantbasedhealthprofessionals.com).
5. Beware of caffeine withdrawal
“Caffeine withdrawal can trigger a painful, intense and throbbing headache,” says Dr Bryony Henderson, Lead GP at Livi (livi.co.uk). “This is sometimes accompanied with feeling nauseous, anxious and irritable.”
If this feels like a difficulty for you, it could be finest to not go chilly turkey in case you’re a espresso lover however need to cut back your caffeine consumption.
“Cut down slowly over a period of six weeks,” Henderson suggests. “You can try making your coffee more watery, have smaller cups, or replace the drink with tea or decaffeinated.”
6. Shade your eyes
“Bright lights, especially flickering lights and glare, can cause migraine headaches,” says Dr Nabila Jones, optometrist and researcher for specialist eye hospital group Optegra (optegra.com). “To help manage this, sit in a dark room and shade your eyes.”
What in case you’re out within the solar when a headache hits? “If you are outside, sunglasses and polarised lenses can help reduce light intensity and glare, which will help reduce pain levels.”
7. Avoid robust smells
Have you ever observed the best way sure smells that you just normally take pleasure in, like fragrance or strongly flavoured meals, turn out to be insufferable while you’ve acquired a headache?
“This hypersensitivity to odours is called osmophobia and is common in those with chronic migraines,” explains Suzie Sawyer, medical nutritionist and well being skilled at Nature’s Way (natures-way.com). “If you think you may be sensitive to smells, avoiding perfumes, cigarette smoke and strongly scented foods may help decrease your chance of getting a migraine.”
8. Apply an ice pack
There are plenty of ice and cooling-based merchandise available on the market promising to treatment complications, however do they actually work?
“They provide temporary relief only in headaches such as cluster headaches and migraine,” says Krishnan – however watch out, as making use of something too chilly might haven’t have the specified impact.
“If someone has trigeminal neuralgia [a type of facial pain], cold temperatures and therefore ice packs can trigger off pain,” notes Krishnan.
9. Do some train
While strenuous train can typically trigger a headache or make it worse, for some individuals, getting shifting generally is a useful supply of pain-relief.
“When we exercise, our body releases endorphins, a natural painkiller which can help alleviate pain from a headache once underway,” explains Allder. “Don’t forget to keep hydrated and drink plenty of water, as dehydration can exacerbate the pain. And don’t overdo it, especially in the heat.”
Always seek the advice of your physician if you’re experiencing ongoing or worsening signs and want personalised well being recommendation.
Source: www.impartial.co.uk