In the world where people are constantly experiencing stress and anxiety, headache is a very typical phenomenon. This disease is among the most common disorders of the nervous system and, according to statistics, 90% of people experienced it at least once in a lifetime.
David Perlmutter, a fellow member of The American Gastroenterological Association, the neurologist of the first category, provides tips that will help you to cope with a headache.
Maintain a Healthy Lifestyle and Exercise
For centuries, people have been very active until recently. Modern technology has become for us a window into the world of a sedentary lifestyle. It is true that almost everything we need today can be obtained without almost any effort: sometimes you don’t even have to get out of bed. But do not forget that for millions of years our genome was evolving in a state of perpetual tension, because people were in a constant search of food. We can say that the body requires regular physical activity to survive. But, unfortunately, few of us today have such a desire. And as a consequence, the increase in the number of chronic diseases, frequent headaches, insomnia and poor memory.
In order to avoid it, try to be more active during the day. Walk while talking on the phone; take the stairs instead of the elevator; do exercises and often take a walk before bedtime. All this stimulates relaxation and reduces tension in the head, thus relieving pain.
Determine Your Sleep Time and Awakening
Maintaining your daily routine is the shortest way to get rid of headaches. The main thing is to determine what time you prefer to wake up and what time you prefer to go to bed. It is important to remember you should sleep at least 7-8 hours. It is the constancy of the cycle “sleep – wake” that helps to maintain homeostasis – the condition of the body when it is balanced in all physiological processes.
Think About the Food
Don’t skip meals and get rid of the habit to eat randomly. As well as good sleep, your diet controls many hormonal processes, which in turn affect the risk of developing a headache.
Remember how many cups of coffee and tea you drink a day? Caffeine – a substance that usually causes headaches. But eating foods that contain healthy fats such as omega–3 will help you to strengthen your brain and even make it work more efficiently. Therefore, eat avocado and fish frequently, include nuts into your eating habits and top your salads with sesame, olive or flax oil.
Try to Control Your Emotions
Anxiety, worry, and excitement… These emotions are among the most common launch factors for headaches. People suffering from migraines are usually sensitive to events that cause stress. And stress provokes the release of certain chemicals in the brain that can cause vascular changes and trigger a migraine.
Therefore learn to manage these negative emotions, maybe through meditation or physical and breathing exercises.
Track Headaches Patterns
This helps to identify the moments when you experience the greatest risk, and pay special attention to them. In women, for example, they can often be associated with the menstrual cycle.
Based on the book “Food and the Brain”