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Headache Prevention Techniques

There are many different headache prevention techniques. There is no simple solution, and every treatment plan should be individualized. The key is to know your headaches and develop a personalized approach. The following headache prevention techniques and tips will help you control headaches so they no longer interfere with your life.

Keep a headache diary

Perhaps the most important tool in headache prevention is the headache diary. It is used by doctors in determining the underlying causes and patterns related to your headache. It helps you track the following:

Foods you eat and when headaches occur
Duration of headaches
Type of pain
Intensity level
Location
Medications
Amount of sleep
Strenuous activity
Elevated stress

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Avoid food triggers

A number of foods and ingredients can trigger headaches. Some of the common triggers include alcohol, caffeinated beverages, certain fruits, nuts, cheeses and chocolate. Removing problematic foods from your diet may help you prevent future headaches.

Eat a healthy diet

A healthy diet that contains adequate amounts of vitamins, minerals and other nutrients might make a big difference. Eating regularly scheduled meals is a good place to start.

Reduce stress at home and work

Delaying tasks can be a significant source of stress, so try to plan ahead and avoid procrastination. Relaxation techniques like deep breathing exercises can also help minimize stress. Focus on releasing tension from all your muscles and take slow, deep breaths, ensuring both your abdomen and chest expand with each inhalation.

Get plenty of sleep

Insufficient sleep can trigger and exacerbate headaches, especially tension-type headaches and migraines. During deep sleep, the body repairs and regenerates, helping to reduce stress, muscle tension, and inflammation, all of which are common headache triggers. Set and commit to a consistent sleep schedule, even on weekends.

Try exercising

Aerobic exercise has been shown to make an appreciable difference in reducing headaches and promoting a general sense of well-being. Even a 15 to 20 minute brisk walk can provide benefits. Check with your healthcare professional before starting any exercise program.

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