Headaches have become a common complaint when my patients are booking therapy. While an occasional headache is something that most people experience, frequent headaches can be a warning sign that something is wrong in your body.
The cause of the most commonly reported headache, tension headaches, is actually still unknown. An estimated 75 percent to 90 percent of people who complain of frequent headaches are suffering from tension headaches. Some experts believe they stem from contracted muscles, while others believe they're related to changes in your brain chemicals, such as serotonin, endorphins and others, which help your nerves communicate. The good news is that these headaches are rarely the sign of something serious. Instead, tension-type headaches are related to lifestyle factors that you can influence.
The most common triggers of tension headaches include:
1. Stress
2. Not enough sleep
3. Certain foods and food additives, such as chocolate, cheese, caffeine and MSG.
4. Grinding your teeth
5. Depression and anxiety
6. Skipping meals
7. Poor posture
8. Lack of exercise
9. Holding your head or neck in an awkward position for a long time
10. Hormonal changes related to PMS, menopause, pregnancy or hormone use
11. Medications, including those for depression and high blood pressure, or overusing headache medication
12. Overexerting yourself
13. Sleeping in an awkward position
14. Eye strain
15. Fatigue
16. Smoking
17. Alcohol
18. Sinus infections, colds or flu
What do Tension Headaches Feel Like? Typically, tension headaches cause an aching or squeezing sensation on both sides of your head, forehead, temples or back of head. The pain is often described as a tight band around your head, or a feeling that your head is "in a vise." The pain may be mild to moderately intense.
Tension headaches may also include:
Neck and jaw discomfort
Insomnia
Tenderness on your scalp, neck and shoulder muscles
Fatigue
Irritability and trouble concentrating
Loss of appetite
If you experience visual disturbances, nausea, vomiting, abdominal pain or weakness, you are likely having a migraine headache rather than a tension headache, as these symptoms are rare with tension headaches. Most people who get migraine headaches also experience tension-type headaches, but not necessarily vice versa. Tension headaches can come on at any time, but may be more common when you're anticipating a stressful event, such as a confrontation at work or at home. They can last anywhere from 30 minutes to a full week.
How to Prevent, and Care For, Tension Headaches. Lifestyle changes will go far in keeping tension headaches to a minimum or eliminating them completely.
The top tips for headache relief include:
Eat a healthy, balanced diet (an occasional intestinal cleanse can reduce toxins that may trigger headaches).
Get enough quality sleep each night.
Exercise – it may possibly reduce the frequency and intensity of headaches. Exercise may even help to relieve the pain of a tension headache in progress.
Improve your posture. This will help to keep strain on your muscles, tendons and bones to a minimum.
Keep your stress well-managed. We all have stress; it's the way you deal with it that makes all the difference. Schedule regular times to de-stress during your day by meditating or praying, soaking in a bubble bath, reading or taking a long walk.
Learn the fine art of stretching! Regular stretching is well known to help relieve pain, including headache pain.
Get Regular Massages (MY PERSONAL FAVORITE REMEDY!!!). Massages can help to relieve headache pain, and they also loosen up tight muscles in your neck and shoulders, which may also be contributing to your headache.
Pay attention to "triggers." If you experience frequent headaches, experts recommend keeping a "headache diary." In it, record what took place before your headache started. Did you have a double espresso? It may be the caffeine. Did you walk by a perfume counter? You may be sensitive to fragrances.
When Can Headaches be Serious? The majority of headaches do not signal an underlying illness, but in rare cases headaches can be related to serious conditions including brain aneurysm, brain tumor, stroke, or a brain infection like meningitis or encephalitis.
You should see a Physician right away if you:
Experience a severe headache that comes on suddenly
Have fever, a stiff neck, mental confusion, numbness, weakness or double vision along with your headache
Are over the age of 50 and start to experience headache pain you've never felt before
Get headaches from coughing, moving quickly or straining
Have a headache after a head injury
