Got a Headache or Migrane ?

Headache pain ranges from a minor annoyance to a debilitating condition and affects about 40% of the world's population, more often women.

Headaches typically arise from changes in blood flow, tight facial and neck muscles, or inflammation due to an illness or infection.  Here's a lineup of some of the most common types of headaches and where the pain tends to concentrate...

Cluster:  Cluster headaches usually affect one area just above or behind the eye on one side of the head. These headaches get their name for their frequency.  You'll likely get clustered bouts of pain for a period of about two weeks to three months (with up to several waves of pain every day) then go through periods with no pain at all.

Migraine:  Migraines often involve throbbing pain on one side of the head. Light, sound, and movement can make them worse, and many migraine sufferers experience nausea as well.  Typically lasting from four hours to days, migraines can spring up from a number of triggers, whether it may be certain foods, smells, exercise, stress, or hormonal changes.

Sinus:  Sinus headaches happen from an inflamed sinus cavity that causes dull or throbbing pain around your eyes and across your forehead. If you bend down and the pain gets worse because of pressure on the sinuses, that's likely a sinus headache. Other symptoms may include fever, excessive mucus, or congestion.

Tension:  Feeling like your head is being squeezed on both sides is the most common type of headache. The pain also may radiate to your neck.  These headaches can last anywhere from a half hour to a week.

TMJ:  TMJ stands for "temporomandibular joint," or the joint where your lower jaw hinges onto your skull. Sometimes this joint wears out over time or suffers damage from a blow to the face. Also, when you feel stress, you may clench your jaw or grind your teeth in your sleep, putting strain and pressure on your joint.

SO WHAT CAN YOU DO... ?

1. Drink water.   Our brains are about 75% water... Start losing some of that water, and say hello to the ensuing brain shrinkage and pain.  Not only will dehydration often cause a headache, but it can also impair other areas of brain function like your memory and attention span.  Remember, alcohol will do the opposite and make you more dehydrated and another well disguised dehydration culprit, is caffeine. 

2. Boost your body's "rest and digest" mode.   Stress can trigger headaches, big time.   My favorite way to destress is to do some deep breathing.  Being mindful of your breathing for a few minutes can help your sympathetic nervous system, which is responsible for your "fight or flight" response, to simmer down.

Another way to destress is with massage.  It's great for tension headaches. Just use your fingertips or a tennis ball to massage from the upper neck to your upper back with medium pressure in a sweeping motion.

3. Opt for more omegas.   Your body can turn omega-3 fatty acids into oxylipins which act as a natural anti-inflammatory and painkiller.  A 2023 review of 40 randomized-controlled trials found that omega-3 supplementation resulted in fewer and less-severe migraines.  But as I always say, work on changing what you eat before grabbing that bottle of vitamins...

My favorite source of omega-3s comes from the sea:  fatty fish.   A serving of salmon about the size of a deck of cards nets you from 1.2 to 1.7 grams.  Eating a diet rich in omega-3 fatty acids could reduce the severity and number of headaches you experience over time. 

4. Keep tabs on the perpetrators.  That pepperoni pizza with extra parmesan cheese might be the culprit...  Several foods and beverages can trigger headaches, particularly migraines.  Here are some common ones:

• High levels of a naturally occurring substance called tyramine in foods like smoked fish, aged cheeses, citrus fruits, and soy products.
• High levels of nitrates or nitrites in foods like hot dogs and cured meats.
• High levels of phenylalanine (an amino acid) in artificial sweeteners.
• Alcohol (Beer, Liquor, Wine).
• Super-salty foods that can make you prone to dehydration.

 

Pro Tip:  Keeping a journal to track your meals and your headaches will help you figure out which foods to avoid.  Ask your doctor about the steps you can safely take.

Source: Dr. David Eifrig and the Health & Wealth Bulletin Research Team, July 9, 2024

 

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