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How To Prevent Tension Migraines

Foods That Trigger Migraines

Wellness 101 Show – How to Stop Tension Headaches
  • Some cheeses such as tyramine, blue, feta, cheddar, Parmesan, and Swiss
  • Alcohol
  • Yogurt
  • Caffeine

You may not want to cut out all of these foods, and it wont be necessary if you figure out which ones trigger your migraines. To try and determine which ones are causing a problem, you could keep a food journal and write down everything you eat and compare it to the days or times that you got a headache. It wont be an instant fix, but it could be highly effective once you figure it out.

2. Try an acupressure treatment.

Applying pressure to pressure points on the body, called acupressure, can help relieve the symptoms and ease the pain.

The pressure placed on one of the points associated with migraine relief helps to relieve muscle tension and ease the pain. It is easy to do and you can do it to yourself in just a few minutes. Other pressure points help ease symptoms such as nausea and vomiting, offering further relief.

3. Use lavender essential oil.

By breathing in the scent of lavender essential oil, you may be able to get some relief. A study on migraines showed that those who inhaled this essential oil for 15 minutes got rid of their migraines more quickly than those who didnt.

You can also put lavender essential oil directly on your temples to help with migraine relief. This has also been proven to help decrease the symptoms.

4. Use peppermint essential oil.

5. Do yoga.

6. Consume more magnesium.

What Causes A Tension Headache

The exact mechanism that causes a tension headache is not known. Several factors, such as genetics and environment, are thought to be involved. Muscle contractions in the head and neck are considered a major factor in the development of a tension headache. Some people get tension headaches in response to stressful events or hectic days.

Suboccipital Release With Tennis Balls

  • Tape two tennis balls together or place them in a sock and tie a knot at the end.
  • Lay on your back on a firm surface. Place tennis balls at the bottom of your skull as indicated by picture.
  • Slowly roll your head side to side to find tight knots. When you feel a muscle knot hold that position for 10-15 seconds until you feel the knot loosen.
  • You can work on the muscles for up to 5 minutes, which will help release muscle tension in your suboccipital muscles to reduce headaches.

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Find Fast Headache Relief With Airrosti

Chronic and painful headaches can impede daily life and leave you feeling miserable. If your headaches are getting the better of you and the above tips arent keeping the pain at bay, schedule an appointment with Airrosti today. Our expert providers can diagnose and treat your pain at the source while giving you the resources you need to keep your head clear and pain free.

We offer in-office and telehealth appointments to best suit your needs.

Read our Medical Disclaimer here.

Ways To Manage Tension Headaches

How Diet &  Posture Can Stop the Tension Headache

To prevent or to ease tension headaches, Dr. Bang recommends the following:

  • Minimize stress: Try to avoid or limit stressful events.
  • Take breaks: Limit the time you spend looking down at your phone. Take breaks on long drives.
  • Adjust the way you sleep: Try sleeping on your back or on your side with a body pillow and your neck in neutral posture.
  • Exercise and stretch: Use a therapy cane or a hard therapy ball to massage out or stretch your neck and shoulder muscles.
  • Use over-the-counter medicines: Aspirin, ibuprofen or acetaminophen can be quite effective for episodic tension headaches.
  • Consider drug-free treatment: Try massage therapy, chiropractic treatment, physical therapy or acupuncture.
  • See a dentist: If youre clenching your jaw and getting headaches, look for a dentist knowledgeable about temporomandibular joint syndrome. The right mouth guard can really help, says Dr. Bang.
  • Dr. Bang points out that the good thing about drug-free treatments is that any side effects go away on their own.

    What about rubbing your temples when a tension headaches starts to build does it help? Muscle tension varies, so rubbing on your temples may not bring relief, says Dr. Bang. But rubbing on the tender spots, or trigger points, in your neck and shoulder muscles can help.

    If tension headaches dont go away after trying these suggestions, it may be time to look at the psychological stress in your life, he notes.

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    How To Relieve Tension Headache

    Tension headaches are one of the most common types of headaches. They are caused by muscle tension in the neck, shoulders, and scalp.

    There are many ways to relieve tension headaches. One of them is to rub or massage your neck, shoulder, and scalp muscles with your hands or with a tennis ball. Another is to take an over-the-counter medication like ibuprofen or acetaminophen .

    How To Prevent Tension Headaches

    Headaches are a common health problem, and in most cases it is easier to prevent a headache than treat one.

    You may not be able to prevent every headache but avoiding your headache triggers can help reduce the amount of headaches you experience.

    At the Mindful Healing Clinic, we can help you learn how to prevent headaches, including tension headaches.

    What are some steps you can take to prevent tension headaches?

    Keep reading to find out more.

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    Make Dental Health A Priority

    Dental issues like teeth grinding, jaw clenching, and Temporomandibular Joint Dysfunction are common culprits of tension headaches. These dental conditions affect your jaw and facial muscles, often causing headaches and jaw pain. Go to the dentist at least once a year to make sure your jaw and teeth are healthy and arent contributing to your headaches.

    Tips To Stop Tension Headaches

    Types of headaches. How to relieve a headache? How to prevent headaches

    Many of us suffer tension headaches. Theyre often brushed off by doctors, who tell us that we need to limit the amount of stress that we feel. If only the actual ability to stop the stress was as simple as telling ourselves that.

    Tension headaches can also be known as stress headaches, and people are suffering them describe pain that is on both sides of the head with sometimes stiffness in the neck. Most of the time the headaches will disappear within a couple of hours. Some people just have a blast of pain for a couple of minutes.

    While these headaches dont usually stop you from doing everyday activities, theyre annoying. They can also be depressing if they happen often enough. Why should you just have to put up with pain on a daily basis because of the tension in your body? Doctors will prescribe mild painkillers, but thats about it.

    So its time to stop the tension headaches yourself. Here are seven top tips that will help you add more peace in your life, relax your muscles, and get rid of the pain. Unfortunately, the tips arent going to work overnight. The aim is to reduce the amount of stress that you feel throughout the day to help relax the muscles. However, were more helpful than the doctor who says just reduce your stress and the headaches will go!

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    Regulate Your Body Temperature

    Migraines have been associated with temperature changes, including exposure to cold and heat. You can try to control your environmental temperature or dress in a way that prevents you from getting too hot or too cold.

    If you feel a migraine coming on, or if you know that you have been exposed to one of your migraine triggers, using an ice pack on your neck, shoulders or forehead can reduce your chances of developing a full-blown migraine. Alternatively, using a warm pad might do the trick.

    Remedies To Get Rid Of Headaches Naturally

    Headaches are a common condition that many people deal with on a daily basis.

    Ranging from uncomfortable to downright unbearable, they can disrupt your day-to-day life.

    Several types of headaches exist, with tension headaches being the most common. Cluster headaches are painful and happen in groups or clusters, while migraines are a moderate-to-severe type of headache.

    Although many medications are targeted at relieving headache symptoms, a number of effective, natural treatments also exist.

    Here are 18 effective home remedies to naturally get rid of headaches.

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    Treating The Cause: Diary

    It may help to keep a diary if you have frequent headaches. Note when, where, and how bad each headache is, and how long each headache lasts. Also note anything that may have caused it. A pattern may emerge and you may find a trigger to avoid. For example, hunger, eye strain, bad posture, stress, anger, etc.

    Some doctors suggest reviewing your diet. The list of foods which can be triggers in some people includes caffeinated drinks, chocolate, cheese and alcohol. Other doctors suggest focusing on a healthy balanced diet, with a good mixture of slow-release energy foods and a low intake of refined sugars.

    # Magnesium In The Body

    Pin on Health &  Beauty

    Magnesium is one of the most abundant minerals in the body. The human body contains about 25 g of magnesium, of which 50-60% is found in the bones and 25% in the muscles.

    However, it is involved in more than 300 biological reactions such as energy production, DNA, and protein synthesis.

    Magnesium is recognized for its role in the nervous system and its action on muscle contraction.

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    What Is Chronic Tension Headache And Who Is Affected By It

    Chronic tension headache is a condition where you have a tension headache on at least 15 days every month for at least three months.This can be tiring and depressing. Tension headache is the common type of headache that most people have at some time.

    It’s not known exactly how common chronic tension headache is, as few studies have looked at this clearly. Some studies have estimated that around 1 in 30 of all adults have chronic tension headaches – which means they have a headache on more than half of all days for three months or more. However, it is possible that a proportion of these patients actually have developed medication-overuse headaches as a result of their tension headaches. Therefore, it can be difficult to be certain which is their main problem.

    Chronic means persistent it does not mean severe. The severity of the headaches can vary from mild to severe. Because of the persistent nature of the headaches, however, this condition is often quite disabling and distressing, and most patients take preventative medication.

    Tension Headache Risk Factors

    Up to 80% of adults in the U.S. get them from time to time. About 3% have chronic daily tension headaches. Women are twice as likely to get them as men.

    Most people with episodic tension headaches have them no more than once or twice a month, but they can happen more often.

    Many people with the chronic type have usually had them for more than 60 to 90 days.

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    Lifestyle And Home Remedies

    Rest, ice packs or a long, hot shower may be all you need to relieve a tension headache. A variety of strategies can help reduce the severity and frequency of chronic tension headaches without using medicine. Try some of the following:

    • Manage your stress level. One way to help reduce stress is by planning ahead and organizing your day. Another way is to allow more time to relax. And if you’re caught in a stressful situation, consider stepping back.
    • Go hot or cold. Applying heat or ice â whichever you prefer â to sore muscles may ease a tension headache. For heat, use a heating pad set on low, a hot-water bottle, a warm compress or a hot towel. A hot bath or shower also may help. For cold, wrap ice, an ice pack or frozen vegetables in a cloth to protect your skin.
    • Perfect your posture. Good posture can help keep your muscles from tensing. When standing, hold your shoulders back and your head level. Pull in your abdomen and buttocks. When sitting, make sure your thighs are parallel to the ground and your head isn’t slumped forward.

    Treatment Options For A Tension

    How to Get Rid of a Tension Headache QUICKLY!

    Since the basic cause of tension headaches is still not understood, that also means there isnt a specific treatment or cure. The main goal of treatment in these cases is first to ease any pain or other symptoms. This is primarily done with medication, but for chronic cases it should be in consultation with a doctor overly frequent use of painkillers can actually lead to another type of headache called medication overuse headache . Below are some examples of medication and home remedies that can help ease headache pain:

    • over-the-counter nonsteroidal anti-inflammatory drugs like aspirin, ibuprofen, or naproxen
    • acetaminophen
    • apply heat or ice to sore muscles
    • reduce acute stress

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    Contact The Mindful Healing Clinic

    In addition to these preventative measures, naturopathic treatments are available for tension headaches, depending on the specifications of your individual disorder.

    If you have been diagnosed with tension headaches or suspect that you have been experiencing them, contact me, Dr. Maria Cavallazzi, at the Mindful Healing Clinic.

    During your initial appointment, you and I will sit down and talk about your tension headaches and any other health concerns you may have.

    From there, well create a treatment plan based on your unique health needs.

    Contact the Mindful Healing Clinic to book your FREE 15-minute introductory session today!

    Until next time,

    Start By Focusing On A Better Nights Sleep

    Lack of sleep is one of the top causes of tension headaches. When your body hasnt had the proper amount of rest, it will start to put pressure on various elements. You will release the bad hormones into the body, including cortisol, which is known as the stress hormone. At the same time, your muscles wont have had the chance to relax and repair overnight, so you start to carry the tension in them.

    If youre struggling to sleep, you will want to look at your sleeping pattern. One bad night isnt going to make a major difference, just like one good night isnt going to make a world of difference in the middle of a bunch of bad ones. What you want to avoid is a constant cycling of struggling to sleep and then stressing over the lack of sleep that youre getting.

    Setting up a good bedtime routine is crucial for a good nights sleep. We are all creatures of habit this is in our human nature. Just like children, we need to help our brains wind down and get ready for sleep.

    Some people find reading relaxing, while others prefer to have a warm bath. There are others who like to listen to nature music, while some people like to burn incense. Work in the way that you prefer to wind down.

    This will involve getting rid of the phone. The light in LED tricks the brain into thinking that it is still daylight so you wont start to feel tired in the same way that you would without that phone light glaring in your face.

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    Ways To Tame Tension Headaches

    If you ever had a tension headache, you know it can put a damper on your day. This kind of headache usually develops in the afternoon, causing mild or moderate pain that may feel like dull tightness or a band of pressure. Tension headaches occur when neck, shoulder, and scalp muscles become tense. Some people experience tension headaches from time to time others get them more often. While a tension headache is rarely debilitating, it can certainly make life miserable.

    If you have frequent tension headaches , here are some strategies that can show you how to get rid of a headache.

  • Pay attention to the basics. Get enough sleep, don’t skip meals, and be sure to pace yourself to avoid stress and fatigue.
  • Relaxation techniques. Physical and psychological relaxation therapies can help stave off tension headaches, so long as you practice these techniques regularly. Physical approaches include applying a heating pad to your neck and shoulders to relax the muscles. Exercising these muscles also helps by strengthening and stretching them. Guided imagery exercises that help you focus your attention on various parts of your body in order to relax them and release tension and stress can also help.
  • How To Treat A Tension Headache

    How Diet &  Posture Can Stop the Tension Headache

    A tension headache is a type of headache that feels like a band tightening around the head.

    A tension headache can be caused by stress, anxiety, or depression. Muscle spasms can also cause stress in the neck and shoulders or from being in an awkward position for too long.

    The following are some ways to treat a tension headache:

    • Drink water or other fluids
    • Take a warm bath
    • Take a break from what youre doing

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    How Tension Headaches Affect Daily Life

    Tension headaches happen when the neck and shoulder muscles tighten and pull on the nerves in the neck. Tension headaches can be caused by stress, fatigue, poor posture, poor sleeping habits, or an injury to the head or neck.

    A tension headache can make it difficult to concentrate and focus on the tasks at hand. The pain can also make it difficult to sleep or enjoy activities that require concentration, like reading a book or watching TV. This is because pain signals are sent from your brain to other parts of your body.

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    Eat And Sleep On A Regular Schedule

    Fasting or skipping meals can trigger migraine headaches. Make sure you eat within an hour of waking up and then every three to four hours. Hunger and dehydration both cause migraines. Make sure youre drinking enough water, and never skip a meal.

    Lack of sleep can also aggravate symptoms, so make sure you clock in at least seven to eight hours. Even getting too much sleep can cause headaches, so dont try to make up for lost sleep by snoozing too long.

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