If you experience migraines, you know when one is about to occur. You feel the pain creep across your forehead or up the back of your neck. People have different triggers for migraines, and determining what your trigger is can be a big obstacle to overcome. Once you identify your trigger, you can do your best to avoid it and reduce the frequency of migraines. 

Not a lot of people suspect their diet to trigger migraines, but certain foods can easily cause your head pain. According to research, a variety of foods and beverages contribute to nausea, throbbing, pounding, and some visual symptoms of migraines. If you want to experiment with your diet to be free of migraines, consider eliminating the following foods, which have been known to set off pain. 

Alcohol

This is a beverage that’ll give you a headache whether you get migraines or not. An evening cocktail is relaxing while you casually sip it, but it can contribute to migraine tension. The Association of Migraine Disorders lists alcohol as one of the most common dietary triggers. There are certain compounds in alcohol, such as histamine and congeners, which may be to blame. Alcohol is also a diuretic, which can cause dehydration (another migraine trigger). Regardless of what the research says, it may be a good idea to avoid beer, wine, and spirits if alcohol is your trigger. 

Foods With Phenylalanine

What is this compound? Well, it is an essential amino acid that exists in myriad protein sources. You can find it in meat, fish, eggs, dairy products, nuts, seeds, and legumes. High doses of this amino acid have been linked to headaches, including migraines. Because phenylalanine exists in many healthy protein sources, avoiding it completely may prove difficult, not to mention a questionable decision for your overall health. Avoiding all foods that contain phenylalanine creates a highly restrictive eating pattern. If you suspect this to be your migraine trigger, just consider cutting down on these foods, or make sure that you don’t overeat them. 

Caffeine

Caffeine is a mixed bag for migraines. It is a common trigger food for migraines, but some people drink a cup of coffee or soda and know relief is on the way. Unfortunately, there is not a sufficient amount of research on this matter, so scientists cannot give a definitive recommendation on caffeine consumption or avoidance for migraine relief. That said, if you experience migraines and know that drinking caffeine negatively affects you, avoid it to the best of your ability. If you exceed 200 milligrams of caffeine daily and you suddenly stop drinking caffeine, you may experience a migraine as a withdrawal symptom. 

Food Intolerances

Occasionally, headaches can stem from certain food intolerances. According to research, migraines are very common in the setting of gluten, soy, and other food intolerances. If you have a food intolerance, be it to gluten, soy, or something else, you will usually experience symptoms within 12 to 24 hours after eating. 

Foods With Tyramine

If you have never heard of this compound, don’t be hard on yourself because you won’t see it on ingredient lists. It exists in both plant and animal foods and is a byproduct of the breakdown of tyrosine, an amino acid. Some people experience headaches from foods that contain tyramine, such as red wine, figs, aged cheese, and smoked fish. Whether or not you get a headache depends on how much of these foods you eat or drink, according to health experts. Preliminary research shows that people who are prescribed monoamine oxidase inhibitors (MAOIs) may experience migraines after eating tyramine-containing foods because of the chemical interaction that occurs.

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According to health experts, headaches and migraines have become two of the most common neurological conditions in the world. Even though they are common afflictions, dealing or coping with them isn’t any easier. Depending on the type of headache, it can range from mildly annoying to completely debilitating. 

When it comes to dealing with headaches, the first thing you have to identify is the trigger. The unfortunate reality is that there are so many potential causes, which means that figuring out why you have a headache may worsen your existing headache. Identifying the headache trigger does not have to be a complicated puzzle, or at least we don’t want it to be that way. For this reason, we will discuss highly common headache triggers and how to alleviate them in this article.

Stress

Stress and anxiety are among the most common headache triggers. When the body is under stress, muscles tense up and cause tension headaches. Too much stress can trigger the release of certain chemicals in the brain that can lead to migraines. Although people resort to over-the-counter headache medications, there are natural ways to deal with stress-related headaches. Ideally, find ways to reduce stress for example, practicing relaxation techniques like deep breathing, meditation, or yoga. Consider finding an activity that you enjoy, like hiking, painting, or playing music. All of these things can help you unwind and reduce stress levels.

Lack of Sleep

Sleep deprived? Well, that is a common trigger for headaches, especially migraines. When you don’t get enough sleep, the chemicals in the brain can be out of balance, making you more susceptible to headache pain. If you experience headaches on a regular basis, try to establish a consistent sleep routine. That means that you aim to go to bed and wake up at the same time every day. Ideally, you avoid caffeine, alcohol, and screens before bed, and you keep your bedroom comfortable and cool. Studies show that a sleep environment that is about 68º F is ideal for sleeping.

Alcohol

People love to imbibe the social lubricant, more commonly known as alcohol. Drinking too much alcohol is not only a great way to dehydrate the body and harm the liver, but it can also trigger headaches. Alcohol can dehydrate the body, and dehydration leads to headache pain. Additionally, drinking alcohol can lead to changes in blood flow and blood sugar levels in the brain, both of which can cause headaches. If you’re prone to headaches, try your best to avoid alcohol altogether. If you do choose to imbibe, do so in moderation and try to drink at least one cup of water between alcoholic beverages.

Diet

As the saying goes, “You are what you eat.” What you put in your body can either benefit your health or detract from it. Certain foods can help remedy headaches and nausea, while others can trigger those symptoms. Foods like cheese, chocolate, and processed meats contain harmful substances that can trigger migraines in certain people. If you skip meals or are new to intermittent fasting, you may experience headaches as well. In order to prevent food-related headache pain, try to eat a balanced diet that includes plenty of fresh fruits and vegetables, complex carbohydrates, whole grains, protein, and healthy fats. Additionally, try your best to eat regular, balanced meals throughout the day, and avoid skipping meals if possible.

Hormones

Hormonal imbalances or changes can cause headaches, particularly in women. Studies show that fluctuations in estrogen levels can trigger migraines in some women, most notably during menstruation or menopause. If you are a woman and want to reduce the risk of hormone-related headaches, you may want to consider hormone therapy or other treatments that work to regulate hormone levels. Some women also experience headache relief by avoiding certain foods or engaging in relaxation techniques. 

Environmental Triggers

Bright lights, strong smells, loud noises, and other environmental triggers can cause headaches. People who are sensitive to such environmental triggers may want to take precautions and avoid them whenever possible. If you are sensitive to bright lights, consider installing a dimmer switch or lower-wattage bulbs in your home to reduce brightness levels. Steer clear of household air fresheners, strong-scented candles, perfumes, or cigarette smoke. Lastly, wear noise-canceling headphones or earplugs if you are in a setting with loud noises.

Dehydration

As mentioned earlier in this article, dehydration can commonly cause headaches, especially tension headaches. When the body is dehydrated, the brain can contract and trigger headache pain. In order to prevent dehydration-related headaches, drink at least eight to 12 eight-ounce glasses of water every day. A better measurement for hydration is to drink half your bodyweight in ounces of water every day. If you weigh 150 pounds and divide that by two to get 75, you should drink 75 ounces of water per day. You can also eat water-rich foods like fruits and vegetables to boost hydration levels.

There are many different headache triggers and each person’s triggers may be different. When you can identify your own triggers and find ways to remedy, manage, or avoid them, you can reduce the frequency and severity of your headaches. If you tend to experience headaches on a regular basis, consider speaking with your healthcare provider to rule out any underlying medical conditions.

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Is it safe to call this current generation the generation of the sit? We are not referring to the sit-down protests of the 1960s; rather, people just sit down a lot in their daily lives. Whether it be sitting at a desk, sitting in traffic, doom scrolling, or sitting to watch Netflix, sitting is all too common in this day and age. The Centers for Disease Control and Prevention (CDC) even notes that a sedentary lifestyle increases the risk of type 2 diabetes, heart disease, and cancer. 

Inactivity isn’t the only thing that concerns health experts, though. Sitting for long periods is not great for your back or neck. Sitting for long periods of time can alter posture in the lumbar and thoracic spine areas, which include the vertebrae in the lower and middle parts of the spine. If the spine isn’t properly aligned, then you may also de-condition the muscles in the surrounding vertebrae.

Your posture also affects your mood or general outlook on life, according to certain medical centers. When you focus on improving your posture, you may improve your confidence and energy levels. Plus, you may reduce tension in the neck, relieve migraines, and prevent back and shoulder issues. So if you suffer from back pain or want to improve your posture, engage in the following workout that you can do every day.

Glute Bridge

Lie flat on your back with your knees bent, planting your feet on the floor about six inches from your buttocks. Keep your arms flat on the ground by your sides, and your fingertips should be able to touch your heels. Press your lower back into the floor and squeeze your glutes, pressing up through your heels to drive your hips up toward the ceiling. Aim to make a diagonal line from your knees to your chest, resisting the urge to arch your lower back. Maintain a neutral spine and roll your shoulders back. Hold this position for one to two seconds and then return to the starting position in a controlled manner. Complete a total of three sets of 10 reps. 

Shoulder Blade Squeeze

Stand up straight with your feet hip-distance apart, resting your arms by your sides. Without raising your shoulders, squeeze your shoulder blades together, aiming to bring them as close as you can without pain. Hold for five seconds and then release, which counts as one repetition. Complete a total of three sets of 10 reps.

Back Extension

You will need an exercise ball for this exercise. Lie over an exercise ball on your stomach, position yourself to rest your abdomen and hips on the ball. Extend your legs back behind you, placing your toes on the ground to maintain balance. Cross your arms across your chest, engage your glutes, and lift your chest as far up as possible. Make sure to keep your hips in contact with the ball throughout this movement. Return to the starting position and continue until you complete the set. Make sure to complete three sets of 10 reps. 

Plank

Begin in a tabletop position, stacking your shoulders over your wrists and hips over your knees. Lower yourself down to your elbows, place your forearms on the ground, and step your feet back to stand on your toes. This is a forearm plank and you should aim to maintain a straight line from your head to your heels. Resist the urge to sag your hips towards the ground; rather, engage your glutes and core. Press your forearms into the ground and squeeze your abdominals, drawing your belly button into your spine. Hold for 30 seconds and then rest, and then complete two more sets of 30-second holds. YOu can increase the time if you want to amp up the intensity. 

Single Leg Hold

Like flat on your back and bring your feet up into a tabletop position (90-degree), keeping your shins parallel to the ground. Drop your right leg down, keeping it bent as you place it on the floor. Press your palms on the middle of your left thigh and resist that force slightly by engaging your left quad and glute muscles. Hold for ten seconds and then release. Repeat on the other leg and then rest for 30 seconds. Complete three sets of 10-second holds for each leg.

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That hump at the base of the neck, which you commonly see in older adults, can result from osteoporosis or poor posture. Dowager’s hump, neck hump, text hump, or hunchback are common names for that excessive curve in the upper spine. Anyone can develop the condition, which is medically known as kyphosis, and it tends to result from forward-leaning posture, something that is all-too common in our technological society.

What Is Dowager’s Hump?

Dowager’s hump, or kyphosis, is a condition that is characterized by a spine that curves excessively forward. Although the spine has natural curves that help maintain posture, kyphosis makes standing up a challenge. In addition to the hump that results from this condition, you may also experience:

• Tight hamstrings
• Rounded shoulders
• Extreme fatigue
• Headaches or migraines
• Pain or stiffness in shoulder blades or upper back

Can You Reverse Dowager’s Hump?

Depending on your age and the severity, you can often improve or completely reverse a dowager’s hump. You can do this by strengthening your upper back and neck muscles, but various postures and stretches can also be beneficial. Early intervention and treatment is essential to combat the excessive curvature of the spine. Consider the following exercises to help reverse the hump. 

Shoulder Squeezes

This is a great exercise to do multiple times a day because it works to strengthen and straighten the upper back. Sit or stand up straight and try to relax your jaw and drop your shoulders. Direct your gaze out in front of you and remind yourself not to round your upper back. Draw your shoulder blades back, attempting to squeeze them together and hold this position for three to five seconds. Return to the starting position and then continue to repeat until you complete 10 repetitions. 

Chin Tucks

This exercise works to activate and strengthen the muscles along the front of the neck. Place two fingers at the bottom of your chin and gently tuck your chin in, retracting your head back. Use your fingers to guide your head back and keep your chin tucked throughout the exercise. Hold the retracted position for five seconds and then relax. Aim to complete three sets of 10 repetitions. 

Wall Angels

Wall angels work to create both strength and mobility in the upper back muscles, which can encourage better posture over time. Stand up straight with your back against a wall and arms by your side, ensuring that the back of your head touches the wall as well. Bring your arms out and up over your head until you look like a ref signaling a good field goal. Bring them back down by your sides and then continue until you complete 10 repetitions. It should feel like you are making snow angels against the wall. 

Bird Dog

Begin on your hands and knees in a tabletop position, stacking your shoulders over your wrists and hips over your knees. Contract your core as you raise your left arm up and reach it forward, aligning it with your back. Find your balance and then extend and raise your right leg behind you, aligning it with your back. Keep your weight centered and hold this position for about three seconds before returning to the starting position. Repeat on the other side and then continue alternating until you have completed 10 sequences (each side 10 times).

Mid Fly Back Exercise

This exercise works to strengthen and stretch the muscles in the upper back, making it easier to keep the neck properly aligned. Stand or sit up straight in a chair and plant your feet flat on the floor. Hold an exercise band in both hands and hold your arms out in front of you. Make sure there’s a little bit of slack in the band, and then pull your arms out to the sides, squeezing your shoulder blades. Slowly return to the starting position and then continue until you complete a total of 12-15 reps. 

Cat Cow

Working to improve mobility in the upper back, Cat Cow helps to maintain neutral posture and improve spinal flexibility. Begin on your hands and knees in a tabletop position, stacking your shoulders over your wrists and hips over your knees. On a big inhale, drop your stomach and arch your back as you look up. Exhale and round your back, dropping your head down. Alternate between these two positions in a controlled manner for about 30 seconds. Do one round in the morning and once at night.

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When you think of cupping, you probably imagine dark circles that resemble large bruises all over the skin. Even though it may look like the person lost a fight to an octopus, the bruises that result from cupping therapy can indicate healing. The National Center for Complementary and Integrative Health (NCCIH) states that the ancient therapy of cupping was used to treat a variety of ailments, including digestive issues and general pain. 

There are two types of cupping: wet cupping and dry cupping. Both forms of this alternative therapy involve the creation of a vacuum within the cups either through heat or a suction device. With wet cupping, the practitioner lightly pierces the skin so that blood is drawn into the cup. Dry cupping doesn’t draw out any fluids. The suction pulls the skin up into the cups, breaking capillaries or blood vessels under the skin. That is why you see bruise-like circles after a cupping session. The body responds to the treatment as an injury, so it sends increased blood flow to accelerate the healing process.

Today, you can receive cupping from a variety of practitioners, including acupuncturists, physical therapists, chiropractors, and massage therapists. And although it is an ancient healing modality, modern medicine continues to search for ways to understand its efficacy as a complementary treatment. Anecdotal reports and limited studies, however, support the following health benefits of cupping therapy. 

May Ease Headaches

Some research suggests that people who deal with chronic headaches or migraines may benefit from cupping therapy. A small study from 2019 observed 132 participants with migraines. The results found that those who received cupping therapy experienced significant reductions in pain intensity, compared to the controlled group who did not receive cupping. Another uncontrolled study observed 70 people with chronic tension or migraine headaches. The participants who received cupping therapy experienced a 66% reduction in headache severity. Plus, the total number of headaches they had per month decreased by 12.6 days. 

May Improve Mood 

People who receive regular cupping sessions report a variety of mental health benefits. Naturopathic doctors who practice cupping suggest that the therapy can help relieve stress, promote relaxation, and induce a sense of calm. All of those benefits may help improve sleep and improve overall mood. Although scientific research is limited, some evidence indicates that people with chronic fatigue syndrome who received cupping experienced a reduction in fatigue. A 2020 study confirmed that participants experienced better sleep and overall mood, both of which were more pronounced after 10 cupping sessions.

May Reduce Pain And Sore Muscles

A lot of athletes receive cupping to either help reduce sore muscles, accelerate recovery, or to reduce injury. You don’t have to be an athlete to receive cupping therapy, though. Some research indicates that cupping can help with muscle recovery. In fact, a small study from 2021 found that cupping was a great way to treat muscle fatigue 24 hours after participants worked out biceps and triceps. A larger review found that cupping therapy showed positive results on back pain, but research is still limited in this area. 

May Improve Carpal Tunnel Syndrome

One study monitored 56 participants with carpal tunnel syndrome. Half of the group received routine physical therapy (which included electrical nerve stimulation and ultrasound) and the other half received that same routine treatment plus cupping in the wrist area. The group that received cupping experienced significant improvement in symptom severity. Additionally, another study observed 52 patients with carpal tunnel syndrome and associated shoulder and neck pain. Half the group received wet cupping to the trapezius region and the other group only received heating pad treatment. Researchers noted that the cupping group reported less pain a week after their cupping session.

May Help Reduce Arthritis Pain

This is based on one primary study that compared the effects of cupping with the over-the-counter pain reliever, acetaminophen, in 20 participants with one osteoarthritis. One group received dry cupping for 11 sessions over a two-week period. The rest of the participants received 650 milligrams of acetaminophen three times a day for the same two-week period. The researchers noted that the cupping group had better results in terms of pain, swelling, tenderness, and morning stiffness, compared to the medication group.

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Some people experience pulsing sensations around their temples. Others are more familiar with a sharp or splitting pain in their forehead. There is the unfortunate stabbing sensation that hits you behind your eyes. All of these locations and pains mean different things, but have you ever wondered why they occur at those locations? 

Whether you wake up in pain or it happens over the course of your day, a headache is never enjoyable. You want it gone as quickly as possible, even if that means icing your neck, massaging your temples, or meditating with an essential oil diffuser. The location of the headache pain can give you some insight to the cause and the best way to treat it. Below, we detail five headache locations and the best way to help remedy them. 

A quick note: While most headaches are not dangerous, some may require medical attention, as they can be a sign of a more serious health issue. If you experience headache pain along with fever, confusion, fainting, loss of consciousness, weakness, imbalances, loss of vision, or speech impairments, seek medical care. 

Back Of Your Head And Neck

A headache that hangs around the back of your head may indicate a cervicogenic headache. A secondary headache for short, the pain of a cervicogenic headache doesn’t originate in the head; rather, it radiates up from the neck. These headaches tend to stem from neck problems or injuries, according to health experts. The pain usually starts from the base of your skull and radiates up one side of your head. The reason for this is because of the functional connectivity of pain sensitive structures in the head and neck regions. 

In order to fix this headache pain, health experts recommend physical therapy, especially if a past injury is the cause. Rehabbing your neck muscles, where the pain is rooted, can help reduce the risk of future cervicogenic headaches. Additionally, massaging the neck can help relieve muscle tension and may be beneficial for people with occipital neuralgia. 

Front Of Your Head And Face

Throbbing head and facial pain, such as pressure around the eyes, cheeks, and forehead, often indicates a sinus headache. You can also experience nasal congestion and fatigue along with this type of headache. If you bend forward, the pain tends to increase. Because migraines manifest similar symptoms, it can be difficult to differentiate the two headaches. Roughly 90% of people who complain about sinus headaches are later diagnosed with migraines. Nausea, vomiting, and sensitivity to light are not linked to sinus headaches, but they are common with migraines. 

Sinus headaches usually occur in conjunction with the common cold, upper respiratory tract infections, or seasonal allergies. For this reason, treating those underlying symptoms can help resolve this type of headache pain. 

Around Your Whole Head

There’s nothing quite like the feeling of a tight band squeezing your entire head. This is the typical description of a tension headache, which is commonly triggered by poor sleep and stress. Tension headaches are characterized by pressure and tightness around the entire head, and they often go hand in hand with tension in the neck, shoulders, and jaw. 

The most common way to treat tension headaches is by taking over-the-counter painkillers like acetaminophen, ibuprofen, naproxen, and aspirin. However, if you don’t want to immediately resort to these medications, you can try some tension-relieving exercises. Getting quality sleep and learning to manage stress can also help you avoid them moving forward. 

Side Of Your Head

Many headaches can cause pain to occur on one side of the head, but this type of pain is most commonly associated with migraines. Migraines can cripple you, producing severe throbbing or pulsing unilateral head pain that can last for hours, days even. When you experience a migraine, you may also develop sensitivity to light and sound. Vomiting and nausea tend to accompany the head pain as well. 

To fix this type of pain, you should consult your doctor, especially if you experience migraines on a regular basis. Your doctor may be able to detail a proper treatment plan, which may involve medication and avoiding certain triggers.

In Your Temples

Migraine and tension headaches can cause pain in your temples. That said, pain in the temples can often be attributed to a rare condition known as temporal arteritis. Health experts explain that temporal arteritis occurs when blood vessels near the temples constrict and become inflamed. This health issue is more common in people over the age of 50. In addition to the throbbing sensation in your temples, it’s possible to experience fever, fatigue, jaw pain, vision problems, muscle aches in the upper arms, loss of appetite, and tenderness at the scalp or temples. 

If you have temporal arteritis, you have to treat it immediately. Doctors often prescribe steroids to counter the pain as quickly as possible. If you don’t treat temporal arteritis, it can worsen and lead to blindness and other complications.

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Wouldn’t it be great if, after getting a headache, you could close your eyes and it would melt away? Unfortunately, life doesn’t work that way. Instead, you become stubborn, irritated, and dwell on the discomfort when you experience a headache. The pain is manageable, but frustrating, unless of course you have a migraine. 

Some people immediately resort to over-the-counter (OTC) pain relievers to help curb the pain of the headache. The most common OTC pain relievers are aspirin, non-steroidal anti-inflammatory drugs (NSAIDs), and acetaminophen. The Food and Drug Administration (FDA) warns consumers of OTC pain meds to take them with caution. Improper usage of them can cause liver damage, serious illness, and increase the risk of drug misuse and abuse. 

Should you want to try and naturally get rid of your headaches, there are several methods that may provide relief. One such method is by gently massaging this homemade peppermint pine headache salve to your temples, shoulder, and neck. We’ll explain how it may help by detailing three key ingredients below. 

Peppermint Essential Oil

Peppermint essential oil is great for opening up the airways when you’re sick, but it may help you relieve headache pain. In fact, it is one of the most commonly used essential oils to treat headaches and migraine attacks. Researchers attribute this ability to the menthol in peppermint essential oil, as menthol helps relax muscles and eases pain. Applying a diluted peppermint essential oil topically may alleviate headache pain and reduce the severity of migraine attacks. 

Mint

How does mint differ from the aforementioned peppermint essential oil? Believe it or not, the topical application of mint helps numb the area slightly. Topical application of mint has been effective at alleviating acute pain from tension headaches and migraine attacks. It is, however, important to apply it in the early stages before the headache or migraine attack takes a turn for the worse. Researchers believe that mint may stimulate inflamed nerve cells to activate a protein that counteracts the inflammatory connection to headaches. Additionally, drinking mint tea can calm an uneasy or upset stomach that can accompany headaches. 

Pine Needles

Pine needles are fresh, fragrant, and typically associated with the holidays and winter season. That said, pine needles are beneficial to your health year-round. According to research, pine needles are naturally rich in vitamins A and C, two nutrients that are essential for many bodily functions. Traditionally, though, pine needles were used to soothe arthritic joint pain. Certain countries even filled mattresses with pine needles, so that people could soothe their joints during sleep. Research notes that pine needles have pain-relieving and anti-inflammatory properties. They may be able to reduce joint and muscle pain, which excites scientists!

Peppermint Pine Headache Salve

Ingredients:

• 2 tablespoons dried mint leaves, crumbled
• 2 tablespoons dried pine needles, chopped
• 2/3 cup olive oil
• 1 tablespoon tamanu oil
• 1/2 ounce beeswax
• 1/2 teaspoon peppermint essential oil

Instructions:

• The first step is to infuse the mint leaves and pine needles into the olive oil. To do so, you can add the mint, pine needles, and oil to a jar, cover it, and store it in your windowsill for about three weeks. 
• That will take a while, but it is very easy. You then strain the oil through a fine mesh sieve to discard the mint and pine needles. 
• The other option is to place the mint, pine needles, and oil in a heat-safe glass measuring cup and add that to a saucepan with a couple inches of water over low heat. The infusion process should take about an hour or so, after which you strain the oil. 
• When ready to make the salve, combine a half-cup of the infused oil with the tamanu and beeswax in the top of a double boiler over medium-low heat. Warm until all the ingredients are fully melted. 
• Remove from heat and then stir in the peppermint essential oil. Carefully pour the mixture into tins or jars and allow the mixture to solidify at room temperature. 
• Use when you first notice signs of a headache, massaging a small amount into your temples, shoulders, or neck. The shelf life of this salve is about six to nine months in a cool, dry place.

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Traveling can be a stressful experience. Did you pack everything you need? Are your toiletries the right size to make it through security? These common traveler worries and more can easily trigger migraines, according to the American Migraine Foundation (AMF). The sheer stress of arriving safely to your destination can initiate a migraine attack. So how do you deal with, or avoid, migraines while you travel? 

You need to be functional when you reach your destination, no matter if you are traveling for a weekend business trip or two-week adventure. The pain of a migraine can bring about brain fog, putting you in a haze that you can’t shake. In order to avoid migraines while traveling, you have to know your triggers. Personal triggers include stress (the most common), particular foods, smells, or lack of sleep. When you know what your triggers are, you can take steps to avoid them when you travel. Hopefully, the following tips come to your aid if you get migraines and need to make your trip headache-free. 

Always Plan Ahead

Since travel will undoubtedly bring about some level of stress, get ahead of most of it by planning ahead. Organize your itinerary and your pre-travel errands or chores in advance. Don’t wait until the last minute to pack your luggage and leave yourself plenty of time to arrive at the airport, check in, and get through security. This allows for downtime prior to boarding the plane. Additionally, remember to coordinate any COVID-19 requirements for your destination (if applicable) and do the same for your return. 

Eat Right

Many people look forward to the cuisine of their travel destination. Indulging in new foods is quite the treat, but it’s integral to eat mindfully to avoid migraines. Certain foods, including chocolate, soy sauce, artificial sweeteners, cheese, red wine, and citrus are common migraine triggers, according to research. Additionally, increasing or decreasing caffeine levels during travel can bring about migraines, so keep this in mind during your trip. 

Sleep Well

A poor night’s sleep can leave you groggy, fatigued, and can put you in an unpleasant mood from the moment you wake up. That’s just on a regular day at home! Disrupting your regular sleep schedule on a trip can make you more susceptible to migraines. It’s understandable to want to squeeze every last drop out of your traveling experience, but be mindful of getting enough rest every night. Try your best to go to bed and wake up at the same time every day to get at least seven hours of sleep per night. 

Drink Lots Of Water

This is a general tip for everyday life because most people don’t drink enough water as it is. According to reports, about one-third of people who develop migraines say that dehydration is a common trigger. Make sure to load up on water when you fly, spend time in the sun, or walk around to explore your destination. If you engage in physical activity, make sure to drink extra water to account for the water you lose while sweating. Carry a water bottle at all times and consider packing electrolyte powder to enhance hydration efforts. 

Relieve Ear Pressure

This applies to any travel that involves climbing to higher altitudes, either by foot, bus, train, or airplane. If you do not relieve the pressure in your ears, it can quickly turn into a serious headache or migraine attack. If you notice that build-up of pressure, try yawning or swallowing. Consider pinching your nostrils between your thumb while closing your lips and index finger and blowing gently to pop your ears. You can also chew a piece of gum as you ascend to get ahead of pressure build-up. That last tip works especially well for airplane travel. 

Seek Smoke-Free Alternative

The National Headache Institute states that smoking and secondhand smoke can induce headaches, including migraines. This may not be a problem for people traveling within the U.S., but it may prove to be more of an issue if you travel overseas. Smoking indoors, or smoking in public and privately owned places, is still allowed in certain European and Asian countries. Look for nonsmoking rooms, rental cars, and seating accommodations on trains or buses. Be on the lookout for restaurants or bars that prohibit smoking, or choose a table where it won’t be as intrusive.

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Headaches are a common annoyance that people deal with on a daily basis. They can make your days more challenging, cause unnecessary stress, and even interfere with everyday tasks. While taking Tylenol or ibuprofen is an option for some, not everybody wants to regularly take over-the-counter medications. The good news is that there are many natural remedies, including minor dietary and small lifestyle changes, that can relieve headache pain.

There are several types of headaches, some of which are easier to get rid of than others. Tension headaches are the most common and less severe. Migraines can be moderate to severe and cluster headaches are quite painful and occur in groups (clusters). The way to end a headache quickly all depends on what causes it. If dehydration is the culprit, for example, hydrate with water and electrolytes. You may need to eliminate certain foods if headaches are the body’s way of signaling sensitivities. To help you tackle headaches from as many angles as possible, we have eight natural remedies below. 

Hydrate

The first thing to do if you want to get rid of a headache is hydrate with water. Because of excess caffeine, soda, and sugary drink consumption, most people are dehydrated. Being in a state of mild dehydration can cause headaches, and can even be a catalyst for migraines. Drink water throughout the day to avoid headaches, and make sure to drink a lot of water if you feel a headache coming on.

Avoid Foods High In Histamine

Found naturally in the body, histamine is a chemical that has roles in the immune, nervous, and digestive systems. It exists in certain foods like beer, fermented foods, smoked fish, cured meats, aged cheeses, and wine. According to research, consuming histamine foods may induce migraines in people who are prone to them. Cut out histamine-rich foods from you diet to see if that gets rid of frequent headaches. 

Don’t Quit Caffeine Cold Turkey

If you want to quit caffeine, that’s perfectly acceptable, but it may not be wise to do so cold turkey. Caffeine withdrawal is real thing, especially if you regularly consume coffee, black tea, soda, or any other caffeinated beverages. A lack of caffeine in your day may be the cause of your headaches. Instead of quitting cold turkey, taper off by drinking less coffee, switching to green tea, and then consuming every other day. This will help you avoid unnecessary withdrawal headaches. 

Use a Cold Compress

One study of 28 women found that applying a cold gel pack to the head significantly reduced migraine pain. Applying an ice pack or cold compress to the head or back of the neck helps to reduce inflammation. Additionally, the cold works to slow nerve conduction and it helps constrict blood vessels. As a result, the headache pain often goes away quickly.

Try Acupuncture

Acupuncture is a traditional Chinese medicinal practice that involves placing tiny needles at specific points on the body. Acupuncture aims to establish the optimal flow of internal energy, also known as qi or chi. Several studies confirm that acupuncture is an effective therapy for pain reduction, including pain from headaches. An April 2017 study showed a significant reduction of migraine attacks following a 24-week trial of acupuncture. 

Use Essential Oils

Essential oils can be very effective at reducing both headache pain and stress. You can click here to learn more about how they help reduce headaches. Some research studies observed that inhaling lavender essential oil’s aroma was an effective way to manage migraines. Other scents that may help reduce headaches include rosemary, eucalyptus, chamomile, and peppermint. Drop a few drops in a diffuser, lay down, and breathe deeply.

Eat More Magnesium

Research states that people with low magnesium levels tend to experience more headaches. There are many magnesium supplements and experts recommend a 400- to 500-milligram dose to avoid headaches. You can also increase your magnesium intake via your diet. Great magnesium-rich foods include pumpkin seeds, banana, spinach, avocado, quinoa, black beans, and flaxseeds. 

Limit Screen Time

People look at screens for upwards of 10 hours per day. Sometimes, people look at multiple screens at the same time, for example, watching a show on TV and checking Instagram on their phone. People who have higher screen time tend to experience more neck tension and sleep poorly, two common causes of headaches. Take frequent breaks from your computer and smartphones to give the eyes a break. If you can’t cut down screen time at work, limit your time spent in front of the TV or on your phone once you return home from work. 

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There’s natural stress or anxiety that comes with getting older. Reaching the middle age threshold for women also brings about physical changes as a result of menopause. The decreasing levels of estrogen and progesterone can lead to night sweats, hot flashes, mood swings, other disruptions. Some of these disruptions include severe changes to emotional and mental health. 

Several studies found a common thread between various groups of women during their menopausal transition. Stress levels are very high and the physical changes invite overwhelming emotions, often contributing to intense mood shifts. It’s quite common for mood shifts to occur during perimenopause and menopause, and experts attribute them to fluctuating hormones. For instance, a 2019 study linked an increase in depression symptoms at perimenopause with progesterone and estradiol fluctuation. 

Most women who develop significant mood issues during perimenopause or menopause have had them in the past. It’s very uncommon for someone with no history of depression or anxiety to suddenly experience these symptoms in a severe way during menopause. Other factors, not just menopause, can also contribute to mood shifts. Menopause occurs during midlife, when a women typically faces a series of stressors. Dealing with aging, dealing with aging parents, caring for children, and other challenges can contribute to anxiety or depression.

A Menopause Problem

Well, many women can agree that there isn’t just one problem with menopause. To put menopause in perspective, women tend to view it as the change that signifies the beginning of the end, so to speak. A loss of femininity, cultural irrelevance, lack of sanity, reduced sexual desire, and lack of control are all associated with menopause. It doesn’t have to be this way, as viewing menopause in this light can be quite emotional. This can lead to isolation and hesitation about sharing emotions or feelings. Not all women will experience mood shifts, but it’s important to feel comfortable speaking about them if they occur. 

Menopause And The Brain

Changes in mental well-being are quite common during a woman’s transition to menopause. Hormonal changes can influence chemical reactions, especially in the brain. This explains the mood shifts, anxiety, or depressive thoughts women can experience. If a woman experiences ongoing panic attacks, depression, or anxiety, it’s best to seek help as ongoing mental health symptoms are not characteristic of menopause. 

Menopause And Anxiety

According to research, there is a link between menopause and depression, but the connection is blurry in regards to anxiety. Researchers know a lot less about menopause and feelings of anxiety. Some evidence points to the fact women are more likely to experience panic attacks during and after transitioning to menopause. Health experts describe a panic attack as a sudden sense of extreme anxiety. Accompanying symptoms can including trembling, shortness of breath, harmless heart palpitations, and sweating.

The problem lies in distinguishing hot flashes from symptoms of panic attacks. The experience can be similar, in that the heart can race and a woman can feel sweaty during a hot flash. Before a hot flash arrives, some women experience migraines, which can induce panic or a sense of doom. That’s why experts don’t know if there is a direct connection between menopause and anxiety at this time. 

Menopause And Depression

The majority of drastic hormonal fluctuations occur during perimenopause. It’s during this phase when the menstrual cycle becomes irregular, i.e. shorter, heavier, longer, lighter, infrequent, or close together. The same hormones that control menstrual cycle also influence serotonin, the chemical that promotes happy or “feel good” feelings. As progesterone and estrogen levels decline, so do serotonin levels, which can increase irritability, sadness, or anxiety. 

Declining estrogen and progesterone levels can trigger mood shifts that make it more difficult to cope with regular things. Some women experience these hormonal dips and fall into a depressive episode. This occurs more frequently for women who have dealt with major depression prior to perimenopause or menopause. If a woman feels that the depression or anxious feelings are too much to handle during menopause, it’s best to seek help. Depression that occurs daily will only worsen over time. There are so many services to take advantage of at the moment, so take action before mental health declines. 

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