Things I Can Do To Help My Headaches

1. Always eat breakfast, and eat at predictable mealtimes
2. Wake up at the same time each morning
3. Exercise a minimum of 30 minutes at least 3 times a week
4. Reduce the amount of caffeine and the use of artificial sweeteners in my diet
5. Drink plenty of water
6. Keep a headache diary to learn the pattern of headache and the characteristics of my prodrome
7. Practice biofeedback daily
8. Avoid overuse of over the counter pain medication
9. Strive to maintain my normal weight
10. Devote at least 30 minutes every day to reducing stress

Relaxation
Training the body and mind to truly relax offers many health benefits, including a reduction in the number and intensity of headaches. Relaxation techniques, such as biofeedback and deep breathing, can be used to reverse the “stress response”. These techniques can be used early in the headache process to stop the progression of the headache.

Breathing
Breathing is the mechanism used to get oxygen into the body. Oxygen is required to fuel the muscles and all systems of the body. Many people take very shallow breaths, utilizing only the smaller upper portion of the lungs, resulting in less oxygen entering the body. This pattern of breathing also causes the neck and shoulder muscles to overwork and become tight and sore. Abdominal breathing, or diaphragmatic breathing, focuses on using the diaphragm to take full breaths, getting more oxygen into the body, and allowing the neck and shoulder muscles to relax. Deep breathing also promotes the “relaxation response”. With practice, taking a few deep breaths becomes a signal to the body to relax, adding another tool to deal with stress and tension.

Diet
People who suffer with headaches share many characteristics, such as not eating breakfast.  Skipping meals causes a drop in blood sugar, and changes in blood sugar can trigger a headache. The most important factor is the person prone to headache must learn to eat meals at regular times with a source of protein at each meal to avoid big changes in blood sugar levels.

Drinking Water
Many people are dehydrated without knowing it. One symptom of dehydration is headache.  Some people will notice a decrease in headache pain and frequency by increasing the amount of water they drink.

Exercise
Regular aerobic exercise for 30 minutes at least 3 times a week is recommended to maintain weight and promote good health. This is also true for headache sufferers. Some need the assistance of a Physical Therapist, who can teach specific exercises to increase mobility, reduce muscle tension, and strengthen specific areas of the body to reduce stress and strain on the musculo-skeletal system.