In a given year approximately 95% of women and 90% of men will have at least one headache.  In most cases these events are a direct response to our busy and hectic journeys in life.  Specifically…the culprit is usually stress, fatigue, airborne allergens, lack of sleep or any combination of these elements.  Along with common medications used for headaches, Mayo Clinic suggests the idea of natural remedies to reduce the frequency, intensity and/or duration of the event of a headache.  NOTE: This is not suggesting elimination of medications and discussing new ideas such as these with a physician is always a good idea.

STEP 1: Identify “triggers”.  Do this by keeping a headache diary.  Make note, each time a headache occurs, of other dynamics that may be going on around that time (e.g. activities, foods, beverages, situations and possibly even people present). 

STEP 2: Avoid “triggers”.  If specific triggers can be identified…try to avoid exposure to those triggers moving forward (e.g. if changes in sleeping patterns tend to set off a headache, make an extra effort to get on a regular schedule).

STEP 3: Consider physical therapy (PT) and/or relaxation techniques.  PT may be used to relax the tense muscles that often accompany a tension headache, thereby providing relief.  A therapist is very likely to offer tips for doing daily neck and shoulder exercises/stretches with the intention of reducing the stress and tension many of us naturally carry in this area.  A therapist often uses hot or cold compresses.  This can easily be done at home using a heating pad (preferably moist) and applying it daily to relax tense muscles in the neck and shoulder area…possibly preventing a headache from occurring.  Other relaxation techniques include a hot bath or shower, yoga, meditation, massage, deep diaphragmatic breathing and visualization. 

We’re not likely to be able to eliminate stress from our lives and these various techniques have been found, by many, to be successful.  With this in mind, the folks at Mayo Clinic also suggest the following in terms of preventing headaches and/or to easing them once they begin to set in:

• EXERCISE: Aerobic exercise creates endorphins which improve mood and alleviate stress.  Aim for an accumulation of 30 minutes per day on most days of the week.
• SLEEP: Most of us are said to need 7-8 hours of sleep a night.  For those having difficulty falling to sleep…try developing a schedule, avoid caffeine after noon, limit fluids in the evening and avoid watching TV in bed.  Practice breathing slowly, focusing on the breathing pattern…distracting yourself away from thoughts that often clutter the mind.
• TAKE TIME TO RELAX: Deep diaphragmatic breathing is said to be the easiest form of relaxation and stress reduction.  Beyond that…consider yoga or meditation.
• CONFRONT STRESSFUL SITUATIONS:  Avoid letting stress build and fester.  Use negotiation skills both at work and at home.  Consider having “problem-solving sessions”  
• DEVELOP TIME-MANAGEMENT SKILLS: Having good time-management skills, being able to prioritize effectively, does amazing things in terms of reducing existing levels of stress.  Take a class/read a book in an effort to expand on any of these ideas.