How to Get Rid of Headaches
May 31, 2023
Smart Watches for Seniors
By making lifestyle choices that support your overall health, you can reduce the number of migraine attacks and reduce the pain associated with migraines.
Combining medication with behavioral and lifestyle measures is often the most effective way to treat migraine.
Find a quiet environment
At the first sign of a migraine, take a break and, if possible, stop what you're doing.
- Turn off the lights. Light and sound can make migraine pain worse. Relax in a dark and quiet room. Sleep if you can.
- Try temperature therapy. Apply hot or cold compresses to the head or neck. Ice packs have a numbing effect and may help relieve pain. Heat packs and heating pads can relax tense muscles. A warm shower or bath can have a similar effect.
- Drink caffeinated beverages in small amounts. Consuming a small amount of caffeine can help relieve early-stage migraines.
Still, be careful. Regularly consuming too much caffeine can lead to withdrawal headaches later on. Consuming caffeine later in the day may affect sleep, which can also affect migraines.
Migraines may keep you from sleeping or wake you up during the night. Likewise, migraines are often triggered by a poor night's sleep.
Here are some sleep aid tips.
- Establish a regular sleep schedule. Get up and go to bed at the same time every day, even on weekends. If you nap during the day, keep it as short as possible. Naps longer than 20 to 30 minutes may interfere with nighttime sleep.
- Relax at the end of the day. Anything that helps you relax can promote better sleep: listening to soothing music, taking a warm bath, or reading a favorite book. But pay attention to what you eat before going to bed. Strenuous exercise, overeating, caffeine, nicotine, and alcohol can all interfere with sleep.
- Reduce distractions. Reserve your bedroom for sleep and intimacy. Don't watch TV or take work materials to bed. Close your bedroom door. Use a fan to eliminate disturbing noise.
- Don't try too hard to fall asleep. The harder you try to fall asleep, the more awake you will feel. If you have trouble falling asleep, read a book or do other quiet activities until you become drowsy.
- Check medication. Medicines that contain caffeine or other stimulants, including some medicines for migraines, may interfere with sleep.
Your eating habits may affect your migraines. Remember some basic principles:
- Consistency. Eat meals around the same time each day.
- Don't skip meals. Fasting increases the risk of migraines.
- Keep a food diary. Keep a log of the foods eaten and when the migraine occurs to help identify potential food triggers.
- Avoid foods that trigger migraines. If you suspect a food is triggering your migraine, hold off on that food and see what happens. Such foods may include aged cheese, chocolate, caffeine, or alcohol.
During physical activity, the body releases certain chemicals that block pain signals to the brain. These chemicals also help relieve anxiety and depression, both conditions that can exacerbate migraines.
Obesity also increases the risk of chronic headaches. Maintaining a healthy weight through exercise and diet may also help manage migraines.
After obtaining the consent of the medical staff, choose any exercise you like. Walking, swimming, and cycling are usually good choices. But remember, exercise should be gradual, because too vigorous exercise may trigger migraines.
Stress and migraines often occur together. You can't avoid everyday stress, but you can manage it to relieve migraines:
- Simplify life. Don't try to fit more activities or chores into your day's schedule. Instead, find a way to shed some things.
- Manage time wisely. Daily updated to-do list about work and family. Delegate what you can and break down large projects into manageable smaller tasks.
- Take a break. If you're feeling overwhelmed, do gentle stretches or try a brisk walk, and wait until you've regained your energy before moving on to the task at hand.
- Adjust your attitude. Stay positive. If you keep thinking "impossible", try a different idea. Think, "It's a little difficult, but I should be able to do it."
- Have fun. Set aside at least 15 minutes each day to do something you enjoy. Examples include playing a game, inviting friends over for coffee, or pursuing a personal hobby. Doing things you enjoy is a natural way to combat stress.
- Relax. Diaphragmatic deep breathing can help you relax. Inhaling and exhaling deeply and slowly for at least 10 minutes each day may help relax your muscles, one muscle group at a time. When you're done, sit quietly for another minute or two.
If you try to improve your headache through good exercise and sleep, BP Smart watch will be your best partner. It can feed back your body data in time and help you find the most suitable lifestyle for you.