Keeping a journal may be useful to determine a pattern associated with triggers. Avoidance of those triggers may reduce the number of headaches. Triggers may include: certain foods, food cravings, eye- strain, poor posture, stress, anxiety, anger etc.
Avoid circumstances that may cause a pressure headache. This can include keeping warm when the headache is associated with cold, using a different pillow or sleeping position, or similar changes.
Use good position when reading, working, or involved in activities that may cause a headache. Exercise the neck and shoulders frequently.
Exercise regularly. Regular aerobic exercise reduces pressure and can help prevent migraine headaches. If your doctor concurs, choose any aerobic exercise you enjoy, including strolling, swimming and cycling. Warm up slowly, nevertheless, because sudden, intense exercise can cause headaches.
Alcohol may trigger attacks during the time period headaches occur, so avoidance of all alcohol during these periods will reduce headache rate of recurrence. During headache totally free periods, alcohol does not appear to trigger episodes.
Manage stress. In addition to regular exercise, techniques for example biofeedback training and relaxation therapy can help reduce stress. Psychophysiological feedback teaches you to control particular body responses that help reduce pain. During a biofeedback session, you are connected to devices that monitor and give you suggestions on body functions such as muscle pressure, heart rate and blood pressure. You then learn how to decrease muscle tension as well as slow your heartbeat and breathing yourself. The goal of biofeedback is to help you enter a relaxed state so that you can better cope with your own pain. Ask your physician whether such a program might help you.
Dietary modifications that leave out common food activates may help you determine just what is causing your own headaches. Although the listing of potential food activates is long (see the Dos and Don'ts area for a comprehensive checklist), the most common are dark chocolate, red wine, caffeine, MSG, Aspartame, cured meats, aged cheese, nuts, nitrate, sulfites, alcohol and frozen treats. This diet excludes all common headache activates, yet is still nutritionally balanced. Try following this for several weeks to see if it doesn't help lessen the number and harshness of your headaches.
Abnormal sleep patterns. Alterations in your normal rest patterns (especially getting afternoon naps) seem to trigger cluster headaches.
Headache Prevention Ideas: Breathing Exercises
A significant cause of headache is actually chronic stress and related emotions such as frustration and becoming easily irritated. One main entire body area affected by chronic stress is the shoulders, neck and shoulders, which turn out to be tight, tense and painful. Slow, deep breathing workouts are a superb way to calm your mind, relax the body, reduce the effects of chronic tension and improve your ability to deal with it.
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