Tips for Managing Headaches
Headaches are something just about everyone experiences at one time or another.
These episodes can range from fleeting moments to extended periods of pain, which can feel sharp, dull, throbbing, or sometimes, like a piercing sensation. The discomfort might radiate from your head to areas like your scalp, face, or neck.
Dr. Xand van Tulleken, a host on the BBC’s wellness podcast “What’s Up Docs,” knows this struggle all too well—he deals with headaches every month or so, describing it as if someone is drilling into his eye.
While it’s easy to jump to conclusions about serious underlying issues when experiencing a severe headache, Dr. Katy Munro, a GP at the National Migraine Centre, explains that it’s typically not a grave concern.
“It’s common to worry something serious is going on, but that’s quite rare,” she says. Still, if it’s your first or most severe headache, it’s wise to consult a doctor. If you’re facing recurrent, milder headaches, there are simple strategies you can try at home, plus the option of seeing a GP.
1. Assess the Impact on Your Day
Dr. Xand mentions that understanding your own headache patterns can be surprisingly beneficial, as they usually don’t arise from a single source. Keeping a diary might help you identify triggers and patterns.
Weather, like storms or sensitivity to light, can incite headaches for some, while for others, it might be different factors. “Autumn drives can be tough for me, especially when sunlight flickers through the trees,” Dr. Munro notes.
Writing down specifics can be helpful, like:
- What you were doing when the headache began
- Your food and drink intake
- Your sleep quality
- The weather conditions
- If relevant, your menstrual cycle, since hormonal changes can influence headaches
However, Dr. Munro warns against getting too detailed. “I once made my diary overly complex, which was a bit disheartening. It might be better to keep it straightforward—maybe just rate the headache’s impact from one to ten,” she suggests. “Also, track your good days, not just the bad ones. Your doctor can review your notes to help find patterns.”
2. Be Mindful with Caffeine
Though instinct might tell you to steer clear of caffeine when a headache strikes, Dr. Munro clarifies that the reality isn’t so black and white. In moderation, caffeine can actually enhance the efficacy of pain relief medications, provided you’re not consuming too much daily.
“Caffeine acts as a co-analgesic, meaning it can improve a painkiller’s effects,” she explains, though it’s best to avoid it in the late afternoon and evenings to prevent sleep disruption.
Consider your overall caffeine intake—too much can lead to rebound headaches if you suddenly quit.
3. Don’t Skip Meals
Your eating habits can play a role in headaches as well. Dr. Munro suggests following a Mediterranean-style diet rich in protein, healthy fats, and complex carbohydrates to keep your energy steady.
Avoid quick-fix sugary snacks and definitely don’t skip meals, as neglecting food can trigger headaches. Dr. Munro personally noticed improvements when she cut out dairy and gluten, although this won’t apply to everyone. “Bringing lunch to work and eating regularly helped me a lot,” she adds.
Beyond diet, regular exercise, good sleep, effective stress management, and staying hydrated can also make a difference in reducing headaches. Aim to drink enough fluids so that your urine is pale and clear—you definitely don’t want to feel thirsty.
4. Avoid Codeine Painkillers
“Over-the-counter painkillers or anti-nausea medications can be helpful for headaches,” Dr. Munro explains, but advises against those containing codeine, as they might lead to more frequent headaches and worsen nausea symptoms.
“While painkillers can be effective, their success often depends on how severe the headache is,” she notes, adding that if headaches become more frequent or intense, talking to your GP can help you find better options.
It’s also wise to limit the use of painkillers to no more than two days a week to lower the risk of rebound headaches.
