How to beat headaches with 5 simple tips?

Headaches always seem to strike at the worst of times, leaving you tired and making it harder to carry out every day duties.  Over 10 million people in the UK suffer with headaches making it one of the most common symptoms in the Country. So how then can you help to prevent them?

Keep Hydrated

One of the factors greatly influencing headaches is dehydration. During the day many of us are exposed to natural and un-natural elements that leach away water from the body. One of those factors is air conditioning and heating systems. During the summer months most people tend to be more aware of the need to keep hydrated, yet regardless of the weather conditions, it is recommended to drink little and often. As the body is comprised of up to 90% water, ensuring hydration therefore helps maintain healthy joints, skin, mind and body. Hydration drinks such as Elite Hydrate can help to maintain hydration throughout the day.

Don’t skip meals

It is also important to avoid skipping meals which can lead to headaches. Carbohydrates are the main fuel for the brain; the body converts carbohydrates to glucose which is an energy source for the body and especially for the brain. When the brain does not receive sufficient blood glucose symptoms such as headaches, nausea, faintness and confusion can be triggered. However, protein also plays a role in maintaining blood glucose levels and can increase satiety levels (keeps you fuller for longer). Protein bars and protein shakes such as Elite Protein and Lean Whey Meal Replacement+ can beneficial for anyone wanting to lose weight or trying to incorporate healthier snacks in between meals.

Avoid too much caffeine

Regular intake of caffeine can lead to dependence on caffeine, removal of which can cause withdrawal symptoms such as headaches. It is thought the headaches are triggered due to constriction of blood vessels in the brain. Too much caffeine can also disturb the body’s natural sleep cycle, indirectly affecting sleep deprivation induced headaches as discussed below.

Get Enough Sleep

Sleep deprivation is one of the most common causes of headaches. Studies have displayed a direct correlation between Insomnia and chronic headaches. Conversely, too much sleep has also been linked to frequent reports of headaches due to abnormal fluctuations in neurotransmitters involved in the sleep cycle mainly serotonin, with most notable changes taking place during the weekend. If you are one of the many that have sleep problems, the use of Multivitamins which contain B complex, Vitamin C, Magnesium and Calcium are involved maintenance of the nervous system promoting relaxation and sleep. There is also research to suggest that EPA and DHA from Fish Oil can also help to promote better sleep quality and improve cognitive function. Research studies have also exhibited that Fish Oil can help with lubrication in relation to dry eye conditions such as blepharitis, reducing related headaches. 

Control sugar in your diet

Too much Sugar can also contribute to headaches. Sugar affects blood glucose levels and as described earlier, when blood sugar levels fluctuate abnormally this can result in headaches as experienced by many.

Other factors that can trigger headaches include; perfume and strong fragrances, lack of fresh air and clenching teeth in your sleep can also contribute to the sensation of pain.

References:

1. Ann I. S., Stewart W.F.and Lipton R.B (2005) Caffeine as a risk factor for chronic daily headache A population-based study. Neurology (63) 11, P2022-2027.
2. Aoi W., Naito Y. and Yoshikawa T. (2006) Exercise and functional foods. Nutrition Journal, (5) 15.
3. Armstrong L.E. (2012) Challenges of linking chronic dehydration and fluid consumption to health outcomes. Nutrition Reviews. 11;70 Suppl 2:S121-7.
4. Armstrong L. E, Ganio M. S., Casa D. J., Lee E.C. McDermott B.P., Klau J.F., Jimenez L., Bellego L.L., Chevillotte E., and Lieberman H. R. (2012) Mild Dehydration Affects Mood in Healthy Young Women. American Society for Nutrition.(142) 2, P382-388.
5. Bhargava R., Kumar P., Kumar M., Mehra N., and Mishra A. (2013) A randomized controlled trial of omega-3 fatty acids in dry eye syndrome. International Journal of Ophthalmol, 6(6) P811–816.
6. Camann, W. R., Murray, R. S., Mushlin F. F., Phillip S.,Donald H.L. (1990) Effects of Oral Caffeine on Postdural Puncture Headache: A Double-Blind, Placebo-Controlled Trial. Anesthesia & Analgesia, (70) P181-4.
7. Hering-Hanit R. and Gadoth N. (2003) Caffeine-Induced Headache in Children and Adolescents Cephalalgia.,(23) 5, P332-335.
8. Kelman L. and Rains J.C. (2005) Headache and Sleep: Examination of Sleep Patterns and Complaints in a Large Clinical Sample of Migraineurs. Headache: The Journal of Head and Face Pain.(45), 7, P904–910.
9. Peatfield R.C. (1995) Relationships Between Food, Wine, and Beer-Precipitated Migrainous Headaches . Headache: The Journal of Head and Face Pain. (350 6, P355–357.
10. Powers H., and Geissler C. (2011). Human Nutrition . In C. G. Powers, Human Nutrition 12th Ed.. London : Churchill Livingstone.
11. Susan A. Lanham-New, I. A. (2010). Molecular Aspects of Nutrition. London: Wiley-Blackwell.
12. SahotaR.K. and Dexter J.D. (1990) Sleep and Headache Syndromes: A Clinical Review. Headache: The Journal of Head and Face Pain (30) 2, P80–84.
13. Tribole E. (2003) Eating on the Run, 3^rd. Ed. Skipping meals can have negative consequences. Human Kinetics. U.S.A.