what to do for headache pain without painkillers
Ibuprofen, aspirin, acetaminophen: Whatsoever number of over-the-counter medications promise to make a painful, distracting headache disappear, simply reaching for a pill fourth dimension and time again can have the exact opposite upshot when it comes to getting rid of head pain.
"It can induce something called medication overuse headaches, where too much medication actually induces more frequent headaches and makes the patient resistant to other treatments," says Lawrence Newman, MD, a neurologist and director of the Headache Sectionalization at NYU Langone Wellness in New York City.
This well-nigh often happens when chronic headache or migraine sufferers apply OTC medicines more a few times a week, just even the occasional, run-of-the-mill tension headache can benefit from a more than holistic approach. Drinking more water or even adjusting your sleep schedule can legitimately help ward off a throbbing head.
Simply take notation that you should always run across a md if y'all're experiencing headaches once per week or more, or if they're occurring with certain red flags (more on that beneath). With that in mind, here's what y'all tin can do at habitation to prevent and reduce headaches:
1. Rethink your sleep schedule.
To prevent migraines, Dr. Newman tells his patients to follow the mnemonic SEEDS: sleep, eating, practise, drinking, and stress reduction. "The gene for migraines gives usa basically a hyperactive or overly sensitive brain," he says. "Because of that, any change tin induce migraines."
For example, sleeping too much or too little can induce migraines, but keeping a more regular routine tin can assist with occasional headaches, too.
"Tension-type headaches are different than migraines in that they're not as severe; they don't have the nausea, vomiting, and light, sound, and smell sensitivities," Dr. Newman says. "Just those healthy lifestyle tips work for any blazon."
In any case, that means fugitive sleeping in on the weekends or vacations (sad!) and sticking to a consistent bedtime and wake fourth dimension.
2. Eat regular meals every day.
If you're not already eating breakfast, now's the time to showtime. Fueling your torso from sunup to sundown can besides aid go along headaches at bay. "If you can't have iii meals a day, at least have pocket-size, healthy snacks like almonds or raisins throughout the course of the solar day," Dr. Newman advises.
3. Try a workout.
Working out with a pounding head doesn't exactly sound ideal, but hear this out: "Do can help considering exercise releases endorphins, which are natural pain killers," Dr. Newman explains.
Shoot for at least 150 minutes of moderate-intensity practice for week, the U.Southward. Department of Health and Human Services advises. That can include walking, swimming, biking, jogging, or your favorite centre-pumping grade at the gym.
4. Stay well hydrated.
Dehydration is a known trigger of migraines, Dr. Newman says, so brand sure you lot're sipping plenty water.
Most of us need to drink at least eight cups per day, advises Jaclyn London, MS, RD, CDN, and that number goes up when y'all factor in heat, sweat, medications, and humidity shifts. "Start your day with a little refreshment in the form of 16 ounces of water — right away," she says. Keeping a 16-ounce container of water on your nightstand or putting out a glass before bed to fill in your kitchen in the morning helps."
5. Go on stress in check.
A progressive muscle relaxation exercise can help unclench tensed muscles contributing to your headache, says Noah Rosen, MD, Managing director of Northwell Wellness'south Headache Center in Cracking Cervix, New York. Here's how to do it, according to the Cleveland Clinic:
- Focus your mind a specific muscle grouping, like the ones in your mitt. Inhale and squeeze, making a tight fist, as hard as y'all can for nearly 8 seconds.
- Release the tension past exhaling and quickly opening your hand. Feel the muscles relax and the tension subside.
- Repeat with dissimilar musculus groups in your body, starting in your anxiety and moving up all the manner to your face up.
Mindfulness techniques like guided imagery may besides help you take your mind off the pain. "Past finding a way to teach someone not to attend to the problem, information technology can reduce the impact," Dr. Rosen explains.
6. Drink some coffee.
If you commonly downward a few cups each morn and you've missed out this A.M., that's the likely culprit behind your pain.
"In that location's skillful evidence that if you do drinkable caffeine, yous need to stay stable on the dose because reducing significantly can precipitate a withdrawal headache," Dr. Rosen says. Since drinking too many caffeinated beverages can cause headaches in some people, try to average less than 150 milligrams of caffeine per 24-hour interval (about ii 8-ounce cups of coffee), he adds.
seven. Reach for an ice pack or hot pack.
Which one y'all prefer is up to y'all, but they both tin aid with migraines and headaches. "Ice packs work considering they basically numb the surface area," Dr. Newman says. "Hot packs piece of work because they increase the claret flow to that expanse." If you're at abode, try stepping in the shower and letting the warm water hit your caput.
8. Get a massage.
With tension-type headaches, some people also experience increased muscle tension, so releasing the trigger points could assistance, Dr. Newman says. "Have your significant other or friend press on the trapezius muscles in your shoulders," he advises. Pressing on the temple areas or over the ears tin can also help relieve bands of tight muscles.
9. Seek out a dark, quiet room.
"One of the cadre symptoms of migraines is photosensitivity," Dr. Rosen says. "Low-cal and noise can exist directly impairing." Distancing yourself from whatever'south exacerbating your pain can help you get dorsum to 100% faster. If you can't go away, try endmost your eyes and relaxing for a moment.
ten. Take a suspension from screens.
One of the most common symptoms associated with Calculator Vision Syndrome or Digital Middle Strain is headaches, the American Optometric Association states. Whether it's a computer, prison cell phone, or tablet, just scrolling upward and downwardly tin trigger headaches in some people, Dr. Newman says. To prevent discomfort, the AOA recommends post-obit what'southward called the 20-twenty-20 rule: Have a 20 2d break to view something 20 feet away every 20 minutes.
eleven. Try a vitamin B2 supplement.
"High doses of vitamin B2 have been shown to decrease migraines," Dr. Newman says. Taking 400 mg per solar day of the nutrient — also called riboflavin — had a positive effect on adult migraine patients, according to 2017 review in the Journal of Clinical Pharmacy and Therapeutics .
12. Quit smoking.
The nicotine from cigarettes, cigars, and even secondhand smoke tin contribute to headaches, especially migraines and cluster headaches. That'south because the compound triggers blood vessels to constrict and reduces claret menses to the brain, ultimately leaving you with a hurting head. Ditching the cigarettes or fugitive smokey places tin preclude the pain in the first place, according to the Cleveland Clinic.
13. Keep a diary to place triggers.
Not simply can a periodical aid you lot track symptoms that signal the onset of a headache or migraine, but it may also reveal the foods and drinks that trigger them. The specific culprits can vary from patient to patient, simply aged cheeses, MSG-containing foods, and artificial sweeteners are a few common ones. Nighttime alcohols like crimson wine, whiskey, bourbon are as well more probable to cause migraines than white wine, gin, or vodka, Dr. Newman says.
When to See a Physician About Headaches
Don't power through regular head pain solo. See a doc if you lot're experiencing headaches once per calendar week or more or if they interfere with your everyday life. Non only tin healthcare providers prescribe you medication, but they can also identify a potential underlying medical condition. Major red flags include:
- Headaches with an explosive onset ("thunderclap headaches")
- Headaches that come on during certain activities (e.g., weight-lifting, coughing, exertion, sexual practice)
- Headaches with fever or stiff neck
- Headaches associated with changes in noesis
- Headaches with weakness or numbness
- Headaches that showtime after historic period l
Play it safe and always seek out professional aid if yous have any business organisation about your health. The American Migraine Foundation offers resources for how to talk to your practitioner nigh headaches in order to help y'all find the best plan of action.
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Source: https://www.goodhousekeeping.com/health/advice/a21682/natural-headache-remedies/
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