After rushing around or spending hours in front of a computer screen, it’s common for many people to experience a headache.
But there are several simple ways that you can prevent a headache from coming on.
Read on for some top tips from Dr Earim Chaudry, managing director of men’s health platform Manual (manual.co).
Improve posture
Poor posture can trigger headaches.
“Tension in your upper back, neck and shoulders can lead to a headache and typically, the pain throbs in the base of the skull and sometimes flashes into the face, especially the forehead,” he explained. “Ideally, you want to avoid slumped shoulders, sitting in one position for a long period of time and to help reduce headaches, take short, regular walks.”
Don’t skip meals
If you are skipping meals for a long period, this can cause your blood sugar levels to drop. “In response to this, your body will release a hormone that signals your brain you’re hungry and these same hormones can increase your blood pressure and tighten your blood vessels, triggering a headache,” said Dr Chaudry.
Take hourly breaks
Whether working from home or at the office, staring at screens all day can lead to eye strain, blurred vision, and other issues.
“Channelling where our eyes want to focus and where they should be focusing can lead to eye strain and eye fatigue, both of which can trigger a headache. Screens also emit blue light, which disrupts our circadian rhythms at night when we’re trying to fall asleep. Lack of sleep is also a trigger for tiredness, causing headaches,” the expert noted. “If you find you are affected by prolonged periods of screen time, blue-light-blocking products such as eyewear and screen protectors will help to reduce symptoms.”
Avoid certain food and drinks
Unfortunately, there are some foods that can trigger headaches and migraines.
“These include processed foods that contain nitrates, aged cheeses, pickled and fermented foods, salty foods, caffeine, alcohol, chocolate and artificial sweeteners,” he shared. “All of the listed food and drinks contain certain chemicals that trigger functions in your body that can cause headaches. For example, salty processed foods with high levels of sodium can increase blood pressure, causing headaches or migraine attacks.”
Take pain relievers
While it may seem like an obvious one, pain relievers will work with your cells, your body’s nerve endings, your nervous system, and your brain to prevent you from feeling the pain.
“Studies show aspirin to be the best over-the-counter medication for relieving pain, and ibuprofen is also an extremely effective method of pain relief,” said Dr Chaudry. “Taking pain killers without food can irritate the stomach lining, so it is best to take them with food, or a glass of milk. If you find that you are suffering from severe headaches, or headaches for several days in a row, consult your GP or another qualified medical professional.”
Exercise
Exercise helps to keep the body and mind healthy and promote better circulation, which can reduce the chances of triggering headaches.
“Regular, moderate exercise will help, such as briskly walking or riding a bike for 30 minutes a day, particularly outdoors to get fresh air into the body,” he added.
