Rebound Headaches Prevention
Taking good care of yourself can help prevent most types of headaches.
* Avoid headache triggers. If you’re not sure what triggers your headaches, keep a headache diary. Include details about every headache. When did it start? What were you doing at the time? What did you eat that day? How did you sleep the night before? What’s your stress level? How long did it last? What, if anything, provided relief? Eventually, you may begin to see a pattern — and take steps to prevent future headaches.
* Get enough sleep. Go to bed and wake up at the same time every day — even on weekends. If you’re not tired at bedtime, don’t fight it. Read or watch television until you become drowsy and fall asleep naturally.
* Don’t skip meals. Start your day with a healthy breakfast. Eat lunch and dinner at about the same time every day.
* Exercise regularly. Physical activity causes your body to release chemicals that block pain signals to your brain. With your doctor’s OK, choose activities you enjoy — such as walking, swimming or cycling. To avoid injury, start slowly.
* Reduce stress. Get organized. Simplify your schedule. Plan ahead. When the going gets tough, stay positive.
* Relax. Try yoga, meditation or relaxation exercises. Set aside time to slow down. Listen to music, read a book or take a hot bath.
* Quit smoking. If you smoke, talk to your doctor about quitting. Smoking can trigger headaches or make them worse.
Complementary and alternative medicine
For many people, complementary or alternative therapies offer welcome relief from headache pain. It’s important to be cautious, however. Not all complementary or alternative therapies have been studied as headache treatments, and others need further research.
* Acupuncture. This ancient technique uses hair-thin needles to promote the release of natural painkillers and other chemicals in the central nervous system. There is some evidence that it can help control headaches and other conditions that cause chronic pain.
* Hypnosis. During a hypnosis session, a trained hypnotist might suggest ways to decrease your perception of pain and increase your ability to cope with it — such as visualizing a calm, safe place when a headache strikes.
* Meditation. During meditation, you focus on a simple activity, such as breathing or repeating a single word or phrase. The practice creates a deeply restful state in which your breathing slows and your muscles relax — which can help you manage pain and reduce the stress that can trigger or worsen a headache.
* Massage. Massage can reduce stress, relieve tension and promote relaxation. Although its value as a headache treatment hasn’t been fully determined, massage may be particularly helpful if you have tight, tender muscles in the back of your head, neck and shoulders.
* Herbs, vitamins and minerals. Some dietary supplements — including magnesium, feverfew and butterbur — seem to help prevent or treat some types of headaches, but there’s little scientific support for these claims. And ongoing challenges in regards to quality of supplements in the United States makes decisions about using herbs even more complicated. If you’re considering using supplements to treat headaches, check with your doctor. Some supplements may interfere with the effectiveness of prescription or over-the-counter drugs or have other harmful effects.
* Chiropractic care. Spinal manipulation can effectively treat some types of pain, but studies don’t support claims that chiropractic care relieves headaches. Chiropractic manipulation of the neck has been associated with injury to the blood vessels supplying the brain. Rarely, this may cause a stroke.
If you’d like to try a complementary or alternative therapy, discuss the risks and benefits with your doctor.
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