By Headaches come in many forms, and some, like migraines, are debilitating. What does science tell us about what to do in these situations? Let’s take a look.
Pain in the temples, dizziness, a throbbing pain as if we were being hit by a hammer… In these situations, all we think about is: How can we get rid of a headache? Is there a remedy other than resorting to drugs? Few conditions are as annoying as they are debilitating. And we must not forget that this is one of the most frequent reasons for consultations with general practitioners and neurologists.
Popular saying goes that eating fixes a headache… It is true that this type of disorder usually has many triggers and that factors such as poor diet , daily stress, exhaustion or an underlying disease are often the most common causes.
Therefore, before resorting to the classic paracetamol or ibuprofen, it is always advisable to consult with professionals in order to take appropriate action. Let us now analyze what neuroscientists tell us about how to treat a headache.
3 keys to get rid of headaches
Headaches are very common, in fact, they are estimated to affect 90-99% of the population . Children and adolescents are not exempt from suffering from them either. According to a study published in The Journal of Headache and Pain , the prevalence of headaches increases throughout childhood, peaking around age 13. Despite being one of the most common conditions, headaches still face some stigma and ignorance.
The most common type of headache in the population is the so-called “primary” one, which is not caused by a specific disease. Migraines and tension headaches are also included in this category. Something that a study published in The Lancet magazine points out is that a large number of people continue to feel misunderstood when they suffer from headaches .
It should be noted that headaches are considered a priority health problem , due to the incapacity they cause in daily life and at work. It is common to feel discouraged, exhausted and want to stay alone in a quiet place. Something like this can cause criticism in the eyes of others. However, science is advancing more and more in the knowledge of this disorder and adequate strategies are available to treat it.
Let’s find out, then, what neuroscience tells us about how to get rid of headaches.
1. Look beyond your headache: what’s really happening to me?
When we suffer from headaches, migraines or that pain in our head when we get up or come back from work, there is something we should do. Instead of immediately resorting to drugs, let’s think, look beyond the pain itself and observe ourselves .
A headache involves multiple processes: blood vessels and nerves sending pain signals to the brain, neurotransmitters generating changes in the activity of nerve cells… Now, what triggers it?
- To get rid of a headache, you need to know what causes it . Otherwise, you may find that the pain becomes more frequent if you limit yourself to just taking painkillers to cover it up.
- Ask yourself how you feel . Take a deep look at what has been going on in your life over the past few days. Are you overworked? Are you multitasking? Are you worried about something? Stress headaches are the most common cause of headaches.
- Ask yourself what you eat . There are inflammatory chemicals in foods such as cheese, wine, sausages or even coffee that also directly activate the trigeminal nerve and this leads to migraines. A study published in Noro Psikiyatri Arsivi in 2016 reports that eliminating them from the diet can help reduce the frequency, duration and severity of migraine attacks.
- Check your health . A deficiency of any mineral or nutrient can lead in many cases to states of exhaustion and headaches. A study published in the journal Nutrients reports that there is a relationship between magnesium deficiency and mild to moderate tension headaches and migraines. For this reason, it never hurts to have a medical check-up.
Keep in mind that every form of pain – including headaches – is a symptom of an underlying problem that we need to be aware of.
2. You have natural painkillers in your brain
We know that many of these conditions require pharmacological treatment. However, another way to get rid of headaches or at least reduce their impact is by activating natural painkillers .
We have neurotransmitters such as oxytocin, dopamine or serotonin at our disposal . Sometimes, a sensational way to deactivate that discomfort, that suffering, is by promoting its release. How? There is not just one, there are several:
- Go for a walk. Let the outdoors embrace you, soothe you, and relax you. Aerobic exercise, such as cycling and walking, has been suggested as a non-pharmacological treatment that may help alleviate migraine .
- Spend time with good friends who make you laugh.
- Take a break, give yourself some time to do what you love so much. Take life at a different pace.
3. How to get rid of a headache by paying attention to 5 details
Dr. Seymour Diamond was the CEO of the National Headache Foundation and one of the foremost experts on headaches. His legacy, with books such as Hope for Your Headache Problem. More Than Two Aspirin , are a reference in this field. Therefore, it is always appropriate to remember his advice on this subject:
- Try to get up and go to bed at the same time every day. Be regular with your schedule.
- Sleeps on average between 7 and 8 hours.
- Learn to manage everyday stress.
- Eat non-inflammatory foods (such as those rich in omega-3 fatty acids).
- Be careful with odors and strong lights.
- Do at least half an hour of exercise a day .
- Reduce screen time , especially before bed.
To conclude, there is just one very basic thing to remember. Next time you have a headache, do a scan of yourself. Ask yourself what the causes might be, don’t hesitate to consult your doctor and always remember one simple piece of advice: stay well hydrated .