How do I get relief for my headaches?

If you suffer from frequent headaches, here are a few tips to help relieve them.

Try to identify any patterns or triggers that might help you minimize future episodes. Common headache triggers include certain foods and beverages, lifestyle, allergies, vision issues, weather, dehydration and stress.

One way to deal with a headache is to try to minimize the number and severity of headaches you experience. You can do this by making some lifestyle changes such as getting regular exercise, improving your diet, drinking lots of water and reducing your stress levels as much as possible.

If you suspect that your diet may be contributing to your headaches, you’ll want to watch out for specific foods that may be triggers. Below are some of the most common culprits that may trigger headaches. Avoiding some or all of these foods can help your headache by reducing their frequency and severity.

• MSG
• nitrates and nitrites (cured meats)
• tyramine (aged cheese, processed meats, beer, red wine)
• sulphites (dried fruits, wine, condiments)
• salicylates (vinegar, tea)
• caffeine - although caffeine can help alleviate some headaches, it can also trigger headaches in some people. Caffeine withdrawal usually results in headaches, as well.

If you spend a lot of time at a computer, you’ll want to ensure you have a good ergonomically designed workspace. Take frequent breaks from the computer screen, as eye strain and poor posture can both contribute to headaches.

The next time you experience a headache, here are some things you can do to get relief:

• Drink water (headaches are often brought on by dehydration)
• Take an over-the-counter medication
• Lie down in a quiet dark room (bright lights can make many headaches worse)
• Drink a caffeinated beverage
• Relaxation techniques such as deep breathing or meditation
• Apply a cold compress or cool damp facecloth to forehead, back of neck or over your eyes
• Massage your temples, scalp or neck
• Go for a walk in fresh air
• Do yoga or gentle stretching
• Drink herbal tea such as chamomile, peppermint, rosemary or lavender
• Try aromatherapy using essential oils such as lavender, sweet marjoram, chamomile or rosemary. Try massaging the oils on your neck and upper back, putting them in your bath or inhaling them.

You should consult your physician if you experience frequent or severe headaches or have headaches that last more than a few days. If your headache is accompanied by a change of vision, confusion, a stiff neck, movement difficulties, fever or seizures you should immediately seek medical care.

The best way to get help and relief for headaches is to be aware of your triggers, incorporate some lifestyle changes and try a variety of relief techniques to see what works best for you.