- Eat regularly. Do not skip meals. Choose nutritious foods. Do not fill up on salty foods or carbonated beverages.
- Keep a regular sleep schedule. Set a bedtime and time to get up, and stick to them, even on weekends. This will help your body get used to a regular sleep time. Avoid oversleeping.
Reference Physical therapy may
help you strengthen your neck muscles, improve your posture, and increase your
- Exercise regularly. Walking, cycling, jogging, swimming, or even dancing or gardening are great ways to relieve stress. If you tend to hold tension in your neck and shoulders, walking may be especially helpful. The swinging motion of the arms seems to relax those muscles.
- Practice a Reference relaxation exercise once or twice a day for 10 to 20 minutes.
- Try Reference massage, which can reduce muscle tension, especially in your neck and shoulder muscles. Muscle tension can cause headaches or make them worse.
- Practice good posture and body mechanics at home
and at work:
- Sit straight in your chair with your lower back supported. If you sit most of the day, take breaks once an hour to stretch your neck muscles. There are some Reference specific neck exercises you can do during your breaks.
- If you work at a computer, adjust your monitor so that the top of the screen is at eye level. Use a document holder to keep the copy at the same level as the screen.
- If you frequently use the telephone, consider a headset or speakerphone. Do not cradle the handset between your shoulder and your ear.
- Have frequent dental checkups and yearly eye examinations.
Headaches can often be prevented by avoiding things that may cause, or "Reference trigger," the pain. Although these triggers may be different for different people, generally avoid:
- Alcohol and caffeine (coffee, tea, or soda pop).
- Sudden caffeine withdrawal.
- Foods, such as very salty foods or foods that contain the preservative MSG.
- Poor eating habits, including missing meals, extreme diets, and fasting.
- Reference Dehydration Opens New Window.
- Changes in usual sleep patterns, not getting enough sleep, or oversleeping.
- Reference Stress Opens New Window, Reference anxiety Opens New Window, or Reference depression Opens New Window.
- Reference Medicines, such as heart medicines, blood pressure medicines, and hormones.
- Reference Poor posture and body mechanics.
- Smoking cigarettes or cigars, or breathing Reference secondhand smoke Opens New Window.
- Glare from sunlight or artificial light.
- Exposure to strong odors.
- Strain in the muscles of the jaw from grinding or clenching teeth or chewing gum.
- Herbal remedies, such as ginseng or St. John's wort.
To prevent a child's headache:
- Make sure your child gets enough rest.
- Offer frequent nutritious snacks and beverages during the day. Do not allow your child to fill up on salty foods or carbonated beverages.
- Do not allow your child to skip meals.
|By:||Reference Healthwise Staff||Last Revised: Reference April 17, 2012|
|Medical Review:||Reference William H. Blahd, Jr., MD, FACEP - Emergency Medicine
Reference H. Michael O'Connor, MD - Emergency Medicine