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Yasmin Rufo and
Michelle Roberts
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Almost everyone experiences headaches at some stage in their lives, with symptoms ranging from brief discomfort to prolonged pain lasting several days. The sensation can vary widely-sharp, dull, pulsating, or stabbing-and may extend beyond the head to areas like the scalp, face, or neck.
Dr. Xand van Tulleken, presenter of the BBC’s What’s Up Docs wellness podcast, shares that he personally endures headaches roughly every month or six weeks, describing the pain as feeling like “someone’s drilling into my eyeball.”
Despite the discomfort, Dr. Katy Munro, a general practitioner and specialist at the National Migraine Centre, reassures that serious underlying causes are uncommon.
“It’s understandable to fear something severe, but the likelihood is quite low,” she notes. She recommends consulting a healthcare professional if you experience your first or most intense headache. For recurring, milder headaches, there are practical strategies you can implement at home alongside seeking medical advice through your GP.
Assessing the Disruption: How Much Does Your Headache Affect Your Daily Life?
Dr. Xand emphasizes the value of recognizing your headache patterns, as these often stem from multiple factors rather than a single cause. Maintaining a headache journal can be instrumental in identifying triggers and trends.
For instance, some individuals find that specific weather conditions, such as thunderstorms or sudden changes in barometric pressure, provoke headaches. Others might be sensitive to environmental stimuli like bright or flickering lights.
Dr. Munro shares her personal experience: “Driving during autumn when the sun flickers through the trees is particularly aggravating for me.”
When tracking your headaches, consider noting:
- The activity you were engaged in when the headache began
- Your recent food and beverage intake
- Quality and duration of your sleep
- Weather conditions at the time
- For women, menstrual cycle phases, as hormonal fluctuations can influence headaches
However, Dr. Munro advises keeping the diary straightforward to avoid feeling overwhelmed. “I once made mine too detailed, which was discouraging. Instead, rate the headache’s impact on a scale from one to ten,” she suggests.
Additionally, tracking the number of headache-free days can provide a balanced perspective. This record can be a valuable tool for your doctor to analyze and tailor treatment plans.
Smart Use of Caffeine: Friend or Foe?
Contrary to popular belief, caffeine isn’t always the enemy when it comes to headaches. Dr. Munro explains that moderate caffeine intake can actually enhance the effectiveness of certain painkillers, provided you don’t consume excessive amounts daily.
“Caffeine acts as a co-analgesic, meaning it can amplify pain relief,” she says. However, it’s best to avoid caffeine later in the day to prevent sleep disturbances, which can exacerbate headaches.
It’s also important to be mindful of your overall caffeine consumption. High daily intake can lead to caffeine-overuse headaches, and abrupt cessation may trigger withdrawal headaches, complicating your symptoms.
Maintain Regular Nutrition: Don’t Let Hunger Trigger Headaches
Your dietary habits play a significant role in headache management. Dr. Munro recommends adopting a diet akin to the Mediterranean style, rich in lean proteins, healthy fats, and complex carbohydrates, which helps maintain steady energy levels throughout the day.
Avoiding rapid spikes in blood sugar by steering clear of sugary snacks and never skipping meals is crucial, as fasting or irregular eating patterns are common headache triggers.
Dr. Munro shares that eliminating dairy and gluten helped reduce her headaches, though she acknowledges this isn’t a universal solution.
“Eating consistently and bringing lunch to work made a noticeable difference for me,” she adds.
Beyond diet, incorporating regular physical activity, ensuring sufficient sleep, managing stress effectively, and staying well-hydrated are all essential components in minimizing headache frequency and severity.
A practical hydration tip: drink enough fluids so that your urine remains pale and clear, and you rarely feel thirsty.
Be Cautious with Painkillers Containing Codeine
Over-the-counter medications, including pain relievers and anti-nausea drugs, can be useful for managing headaches. However, Dr. Munro warns against using products that contain codeine.
“Codeine can paradoxically increase the frequency of headaches and worsen symptoms like nausea,” she explains.
While painkillers can be effective, their success depends on the intensity of your headache. If headaches become more frequent or severe, consulting your GP is important to explore alternative treatments.
To avoid rebound headaches, limit the use of painkillers to no more than two days per week.
