eNewsletter - AUGUST 2011

Self-Care Treatments for Headaches

Here are some ways you can treat headaches yourself, without medicine:

Apply an ice pack to the painful area of your head. Try placing it on your forehead, temples, or the back of your neck.
Take a warm bath or shower; take a nap; or take a walk.
Ask someone to rub your neck and back, or treat yourself to a massage.
Apply gentle, steady rotating pressure to the painful area of your head with your index finger and/or thumb. Maintain pressure for seven to 15 seconds, then release. Repeat as needed.
Rest, sit, or lie quietly in a low-lit room. Close your eyes and try to release the tension in your back, neck, and shoulders.
Stretch and relax the muscles. For patients who have excessive muscle contractions in the neck, physical therapy exercises performed daily are often helpful.

For patients who have excessive muscle contractions in the neck, physical therapy exercises performed daily are often helpful.

How can I help reduce or prevent headaches?

Follow your treatment plan

Avoid taking medicines that have not been ordered by your doctor. Do not take over-the-counter pain medicines more than twice a week. If you don’t feel your treatment plan is working effectively, contact your doctor.

Reduce emotional stress

Take time to relax and take time away from stressful situations. Learn relaxation skills, such as deep breathing and progressive muscle relaxation.

Reduce physical stress

Proper rest and sleep will allow you to deeply relax so you can face the stressors of the new day. When sitting for prolonged periods, get up and stretch periodically. Relax your jaw, neck, and shoulders.

Exercise regularly

Get at least 20 minutes of exercise three times a week. Exercise reduces stress and can reduce the frequency and severity of your headaches. It also increases the levels of beta-endorphines, your body’s natural stress reliever. If you already have a headache, exercise can help relieve the pain.

Keep a regular schedule, including:

Eating well-balanced meals and snacks at about the same times every day
Not skipping meals
Getting at least eight hours of sleep per night
Taking brief rest periods during the day to relax
Avoiding alcohol — Blood flow to your brain increases when you drink alcohol, increasing headache pain. Some scientists blame the headaches on impurities in alcohol or on by-products produced as your body metabolizes alcohol.
Reducing caffeine intake
Quitting smoking — Smoking can trigger headaches and make any headache, especially cluster headaches, worse. Ask your health care provider for information about smoking cessation programs in your community.
Talking to a friend, family member, religious professional, or health care professional if you need support for dealing with your problems.

eNewsletter

Speaking of Women’s Health eNewsletter