woman holding her head like she has a headache


Relieve your headache pain

Headaches are one of the most common sources of pain we deal with. Causes of headaches are variable but can include triggers like caffeine, food additives, light exposure, schedule changes and even hormones. The good news is that you can get relief from headaches by understanding these triggers. Here are some tips and recommendations on how to avoid and manage headaches.  

Lifestyle Changes

Good sleep: Make sure you are getting a solid 7-9 hours of sleep each night. 

Nutrition: Avoid food triggers such as red wine, dark beers, aspartame, MSG, caffeine, some nuts and onions. 

Light activity: 30 minutes three days a week can help with headaches – keep the workouts light! 

Stress management: Worry, emotional changes, and anger can all create tension and trigger a headache. Take some time each day for deep breaths and mental clarity. 

I find a brisk walk can be both activity and relieve stress. 

Here are some simple suggestions that I recommend.  As always, talk to your provider before starting a new therapy. 

  • Fish Oil: A must for good nutrition and an anti-inflammatory, fish oil delivers the omega 3 fatty acids that we need in our diets.
  • Ginger: 250 mg at the first sign of a migraine can sometimes stop it from progressing.
  • Magnesium: 300-400 mg with evening meal can help with sleep and decrease incidents of headaches.
  • A calming cup of lemon balm tea, peppermint or chamomile tea may take the edge off a headache.
  • Essential oils can also be helpful. Drop 1-2 droplets of peppermint or lavender on a tissue and breathe into it.

Some headaches need medical attention so it is important that you are consulting with your primary care physician to understand what kind of headache you are having.  


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