5 Tips to Relieve Tension Headache

Almost everyone has experienced the agony of tension headaches. Over-the-counter or prescription drugs may be helpful, but a healthy lifestyle may help you avoid pain. Begin with the fundamentals, such as food, exercise, and relaxation.

1. Make healthy lifestyle choices

A healthy lifestyle can improve general health and help prevent tension headaches. Here are the fundamentals:

• Eat healthy foods.
  Stop eating junk food any time of the day. You should eat healthy foods and stick to the schedule. Don't skip your meals and drink plenty of water each day.

• Exercise regularly.
  Exercise causes your body to produce substances that inhibit pain signals to the brain. Choose any exercise you enjoy, such as walking, swimming, or cycling, with the consent of your doctor. Begin carefully; intense exercise can cause headaches in some people.

• Get enough sleep.
  Every day, even on weekends, get up and go to bed at the same hour. Before you go to bed, relax. If you haven't fallen asleep after 15 minutes, get up and do something relaxing until you're sleepy. Avoid drugs that contain coffee or other stimulants that can interfere with sleep (including some headache treatments).

• Avoid excess caffeine.
  While caffeine can help relieve headaches, exceeding 400 mg of caffeine per day (approximately four standard cups of coffee) can cause headaches and irritation. Chronic caffeine consumption raises the likelihood of headaches, as does abrupt caffeine withdrawal or gradual caffeine withdrawal.

• Quit smoking.
  Cigarette smoke contains nicotine, which lowers the blood supply to the brain and causes a reaction in the nerves in the back of the throat, which can cause a headache.

2. Keep stress under control

Tension headaches and stress are frequently associated. Try these simple stress-reduction techniques:

• Simplify your life.
  Don't try to cram more activities or duties into your day. Instead, look for things you can do without.

• Take a break.
  If you're feeling tired, take a few slow stretches or go for a little walk to clear your mind.

• Exhale.
  Take several deep breaths and count to 10 whenever you feel your stress levels rising.

• Adjust your attitude.
  Try to think about something pleasant. Don't try to convince yourself that something is impossible. Instead, remind yourself that you can do this.

• Let it go.
  Don't be concerned about things you can't control. Not everything is in your power. After all, you are not the almighty.

3. Ease muscle tension

For better tension headache treatment sometimes you just need to relax your tense muscles. Apply heat or ice to tense neck and shoulder muscles to calm them. Use a low-temperature heating pad, a hot water bottle, a warm shower or bath, a warm compress, or a heated towel. Alternatively, place an ice pack (wrapped in a cloth) or a cool washcloth across your forehead.

Massage can help ease muscle tension and, in certain cases, headache pain. Massage your temples, scalp, neck, and shoulders lightly with your fingertips, or stretch your neck gently.

4. Relax

Every day try to make time for yourself. The following deep-breathing exercise may help you to relax:

• Lie on your back or comfortably sit with your feet flat on the floor and your hands in your lap.
• Consider yourself in an oasis of peace, such as a beach or a calm woodland. Keep this image in mind.
• For at least 10 minutes, inhale and exhale gently and deeply.
• When you're finished, take a few moments to sit quietly.

Every day, try to do these breathing exercises or another kind of meditation for better results.

5. Keep a headache diary

A diary can help you figure out what causes your tension headaches. Take note of when your headaches begin, your activities, how long they stay, and anything that brings relief. The journal may assist you in identifying trends in your everyday habits that contribute to tension-type headaches.

When you embrace additional healthy lifestyle adjustments, you should see an improvement in your headaches.