|
About 4 percent to 5 percent of U.S. adults suffer from chronic headaches, which may
occur nearly every day, according to the Mayo Clinic. While an occasional headache is
something that most people experience, frequent headaches can be a warning sign that
something is amiss in your body.
 The cause of the most commonly reported
headache, tension headaches, is actually still
unknown. An estimated 75 percent to 90 percent of
people who complain of frequent headaches are
suffering from tension headaches.
Some experts believe they stem from contracted
muscles, while others believe they're related to
changes in your brain chemicals, such as serotonin,
endorphins and others, which help your nerves
communicate.
The good news is that these headaches are rarely
the sign of something serious (see the end of the
article for some rare, but serious, causes). Instead,
tension-type headaches are related to lifestyle
factors that you can influence.
The most common triggers of tension headaches include:
- Stress
- Not enough sleep
- Certain foods and food additives, such as chocolate, cheese, caffeine and monosodium glutamate (MSG).
- Grinding your teeth
- Depression and anxiety
- Skipping meals
- Poor posture
- Lack of exercise
- Holding your head or neck in an awkward position for a long time
- Hormonal changes related to menstruation (PMS). menopause, pregnancy or hormone use
- Medications, including those for depression and high blood pressure, or overusing headache medication
- Overexerting yourself
- Sleeping in an awkward position
- Eye strain
- Fatigue
- Smoking
- Alcohol
- Sinus infections, colds or flu
What do Tension Headaches Feel Like?
Typically, tension headaches cause an aching or squeezing sensation on both sides of
your head, forehead, temples or back of head. The pain is often described as a tight band
around your head, or a feeling that your head is "in a vise." The pain may be mild to
moderately intense.
Tension headaches may also include:
• Neck and jaw discomfort
• Insomnia
• Tenderness on your scalp, neck and shoulder muscles
• Fatigue
• Irritability and trouble concentrating
• Loss of appetite
If you experience visual disturbances, nausea, vomiting, abdominal pain or weakness, you
are likely having a migraine headache rather than a tension headache, as these
symptoms are rare with tension headaches. Most people who get migraine headaches
also experience tension-type headaches, but not necessarily vice versa.
 Tension headaches can come on at any time, but
may be more common when you're anticipating a
stressful event, such as a confrontation at work or at
home. They can last anywhere from 30 minutes to a
full week.
How to Prevent, and Care For, Tension
Headaches
Lifestyle changes will go far in keeping tension
headaches at bay. The top tips for headache relief
include:
- Eat a healthy, balanced diet.
-
Get enough quality sleep each night. If you have difficulty sleeping, try nutritional and supplements for support to gain restful sleep by calming brain activity through nutritional support specifically to fall asleep and stay asleep.
-
Exercise - it's known to reduce the frequency and intensity of headaches, according to the Mayo Clinic. Exercise may even help to relieve the pain of a tension headache in progress.
-
Improve your posture. This will help to keep strain on your muscles, tendons and bones to a minimum.
-
Keep your stress well-managed. We all have stress; it's the way you deal with it that makes all the difference. Schedule regular times to de-stress during your day by the use and calming effects of prayer, meditating, soaking in a bubble bath, reading or taking a long walk.
-
Learn the fine art of stretching! Regular stretching is well known to help relieve pain, including headache pain. To learn how to do the right type of stretching -- the kind that actually feel good while you do them (and after!) -- we highly recommend looking for good trainer and or instructional DVDs on stretching.
-
Get regular massages. Massages can help to relieve headache pain, and they also loosen up tight muscles in your neck and shoulders, which may also be contributing to your headache.
-
Pay attention to "triggers." If you experience frequent headaches, experts recommend keeping a "headache diary." In it, record what took place before your headache began. Did you have a double espresso? It may be the caffeine. Did you walk by a perfume counter? You may be sensitive to fragrances. If this is the case, this may be the time to think about doing a several day detox.
When Can Headaches be Serious?
The majority of headaches do not signal an underlying illness, but in rare cases
headaches can be related to serious conditions including brain aneurysm, brain tumor,
stroke, or a brain infection like meningitis or encephalitis.
You should see a health care provider right away if you:
- Experience a severe headache that comes on suddenly
- Have fever, a stiff neck, mental confusion, numbness, weakness or double vision along with your headache
- Are over the age of 50 and start to experience headache pain you've never felt before
- Get headaches from coughing, moving quickly or straining
- Have a headache after a head injury
Sources
MayoClinic.com
MedlinePlus Medical Encyclopedia |
