Analysis of headache triggers and non-pharmacological relief methods
Thorough research on headaches
The medical community still has many different theories about the causes of headaches. The traditional view, supported by Dr. Matthew, is that headaches are caused by the constriction and subsequent expansion of intracranial arteries, which compress nerve endings.
Other experts, including Hoft, believe that tension headaches are "simple and straightforward headaches" with little to do with arteries. On the contrary, they are caused directly by muscle tension or pain, emotional distress, or a combination of both.
As for migraines, this school of doctors believes they originate from an abnormality in the brain's neural circuitry. "In this case, the headache is actually just a side effect," says Dr. Hofft. He says the neuronal theory can explain why symptoms such as vomiting, sensitivity to light, sound, and movement, as well as slowed movement or disordered thinking occur.
Some, like Dr. Seber, believe that tension headaches and migraines are not two different types of illnesses, but rather belong to the same category.
"Migraine is not just pain; it's a combination of several pain symptoms, and, in some people, a range of mild and severe neurological dysfunctions," Dr. Seber said. "Many people with tension headaches have these mild dysfunctions, but they are not severe enough to warrant a diagnosis of migraine. There is a not-so-clear line between tension headaches and migraines."
Although doctors have differing opinions on the causes of headaches, they agree that there are ways to prevent or alleviate them.
Overcome headache
The quickest way to relieve a headache is to take a painkiller, such as aspirin, acetaminophen, or ibuprofen, as soon as it strikes. Migraine sufferers can take a prescription drug called sumatriptan, or a stronger drug called ergotamine, to relieve the pain. Dr. Seiber says that sumatriptan is 75% effective in stopping migraines, but he also warns that it is not the "miracle drug" some people claim it to be. This drug, sold under the name Imitrex, can cause heart and circulatory problems in some patients. Dr. Hoff says its effects are also very short-lived, meaning that about half of those who take this drug will experience a migraine again within nine hours.
Furthermore, research suggests that people who frequently take painkillers for headaches will increasingly require stronger medications to relieve the pain. Dr. Bradley Giller, medical director of the Headache Clinic at Washington State University in Seattle and associate professor of neurology and anesthesiology, says that patients are also at risk of experiencing "rebound" headaches, meaning that these medications themselves can trigger even more headaches.
Here are some other ways to deal with or overcome headaches.
When you have a headache, avoid sitting for extended periods. Any form of vigorous exercise-running, swimming, or even a brisk walk-not only helps prevent headaches but also shortens the duration of tension headaches, perhaps because these activities promote the production of endorphins, which have analgesic effects. Dr. Seber says, "I sometimes get headaches, but they're much less painful when I swim." To produce endorphins, you may need at least 20 minutes of vigorous exercise.
Reducing Triggering Factors: A study of 494 migraine sufferers found that certain events can trigger headaches, with stress ranking first. Among the men surveyed, 54% said their headaches occurred while they were feeling stressed. 22% said their headaches appeared after the stress subsided. This suggests that reducing stress and mastering relaxation techniques can help reduce the frequency and severity of migraines. Besides mental stress, muscle tension can also trigger headaches, so you should take ten minutes each day to stretch and relax your limbs.
Dr. Sands added, "Muscle contractions in certain areas can also trigger headaches; these areas are called trigger zones. In such cases, I generally advise my patients to take a hot bath in the morning to stretch the muscles in that area and reduce the intensity of the contraction." Dr. Hofft said that a massage or a hot bath can also relieve headaches. Physiological feedback, a method of consciously influencing bodily functions that are not normally under your control (such as blood flow and heart rate), has proven helpful in reducing the severity, duration, and frequency of migraine attacks in many patients. However, physiological feedback requires training and time to master; you should consult your doctor first. Other techniques for reducing tension, including meditation, visualization, and yoga, can also be helpful. Dr. Hofft said, "Some clinical psychologists specialize in teaching these techniques to headache patients."
Avoid caffeine. "For tension headaches, the most common food-related problem is caffeine, because caffeine acts as a catalyst for both the mind and muscles," says Dr. Hoft. "Caffeine makes tense muscles even tense and anxious minds even more anxious, so reducing caffeine intake is beneficial."
Dietary studies indicate that food is a trigger for migraines in 28% of men. Dr. Matthew says that certain foods seem to have a particularly strong effect. Chocolate is a common example, as is potassium nitrate, a chemical additive often used in processed meats such as sausages and hamburgers. Many people experience headaches after consuming artificial sweeteners or foods containing monosodium glutamate (MSG), a seasoning frequently used in potato chips and Chinese cuisine.
Avoid alcohol. Red wine is a great accompaniment to steak, but it can trigger migraines in some people. If you experience a migraine attack, check if it started while drinking alcohol or other alcoholic beverages.
Don't smoke. This is another reason why you shouldn't smoke-or even stay away from smokers. Dr. Seiber says, "Smoking increases the amount of carbon monoxide in the air, which can potentially cause headaches in people who are sensitive to it."
"Both too much and too little sleep can cause headaches," says Dr. Matthew. "If you need six hours of sleep, then you should only sleep six hours at night." Dr. Seber believes that this regular lifestyle also applies to diet.
Latest Information
• Commonality: At least 90% of Americans experience headaches each year.
Risk factors: stress, family history, food allergies, interrupted sleep or eating habits, etc.
• Affected age group: Although everyone experiences headaches, the incidence is highest among people aged 35-45.
• Gender differences: Women are three times more likely to experience migraines than men, and their overall headache rate is also higher. Men and women are equally likely to experience stress-related headaches, but men are more prone to cluster headaches-the ratio of men to women with cluster headaches is 8:1. Studies show that 99% of women and 93% of men will experience headaches at some point in their lives.
• Who to seek help from: If headaches are affecting your daily life, you should consult your family doctor. You may be referred to an internist, neurologist, or specialist in headache and pain medication.
Learn from Thomas Jefferson and hide in a dark room, Seber says: "Because your eyes are extremely sensitive to light, doing so will make you feel better."
Dr. Sands suggests using cryotherapy if you suspect your headache is caused by a muscle injury in your neck or shoulder. He adds that many people find quick relief from this type of headache with cold compresses. The method involves wrapping a bag of frozen vegetables or ice cubes in a towel, applying it to the injured area for 10 minutes, then removing it for 10 minutes, and repeating this cycle.
Learn to relieve cluster headaches. If your headache is a cluster headache, having a portable oxygen tank on hand can help you get through the pain. About 70% of people can relieve the pain by breathing oxygen at a rate of 8 liters per minute for 10 minutes. Also, tell your doctor if this method works for you, because cluster headaches are very short-lived, so medication is generally not very effective. However, some medications can prevent cluster headaches from occurring.