No one likes a headache. They’re painful, annoying, and can disturb daily habits. Fortunately, there are ways to combat tension headaches—those occurring in the lower back of the head, neck, or eyes. Use these five helpful tips for managing tension headaches next time you have one.
Sleep
Tension headaches commonly occur due to high levels of stress or anxiety. Another main contributor to these conditions is the lack of quality sleep. Neglecting proper reset feeds into greater stress and anxiety levels in your everyday life. Sleep regulates hormone control and emotion, so the more tired you are, the greater stressors play a factor in your life, leading to a tension headache. Therefore, keep a regular sleep schedule. Adults should receive seven to nine hours of quality sleep each night. That translates to four cycles of REM sleep. If you have a sleep disorder that disrupts your circadian rhythm, consult your doctor for sleep medications or methods to counteract it.
Avoid Stimulants
Caffeine and nicotine are two common stimulants that cause tension headaches. While both can temporarily relieve headaches, excess stimulant consumption poses contrary effects in that they can worsen headaches and irritability. People who consume over 400 milligrams of caffeine daily may experience tension headaches.
Relax
It may seem easier said than done but consider relaxation techniques to help curb painful headaches and tension. Meditation is a key activity to relieve stress and anxiety. Simply letting your mind be at ease without distractions for 10 to 15 minutes daily can promote calmness. Also, try to avoid stressful activities and look for ways to simplify your life. Taking on too much burden can cause a headache. Remember to take deep breaths and take a step back from life every so often.
Exercise and Diet
Exercise and a nutritious diet aren’t just for healthy living. They are part of the five helpful tips for managing tension headaches. Exercising allows your body to release dopamine and serotonin, two feel-good hormones that relieve stress and anxiety. Fitness activities don’t need to be physically strenuous, either. Walks around the neighborhood or yoga can do the same for your brain and body as weightlifting, cycling, or running. Also, maintain a balanced diet. Don’t skip meals or consume fast or processed foods. Many of these foods contain excess sodium and sugar, which can cause tension headaches.
Get a Massage
Lastly, consider getting a massage. Massages are excellent ways of putting your body in a state of calmness and relaxation. A head and shoulder massage targets the areas that provoke tension headaches. You can even opt for a full-body massage to ensure you’re entirely comfortable.
If you don’t want to seek out a massage therapist, give yourself a massage right at home. Zarifa USA’s shoulder massagers are a simple way to alleviate pain, discomfort, and headaches around the shoulders. You’ll feel better, notice fewer headaches, and improve your quality of life. Call now with any questions!
