You have probably experienced tension headaches from time to time, which are often referred to as stress headaches. It is that uncomfortable sensation of mild to moderate pain around your forehead or on the back of your head or neck, and it can last anywhere from 30 minutes to a few days! This is a common problem as nearly 80 percent of all adults get tension headaches and women are twice as likely to get them as men. The good news is that there are several things you can do to prevent them! Here are the top 4 tips for tension headache prevention:
1. Stay Hydrated
The best thing that you can do to prevent a tension headache is to stay hydrated! You should drink several glasses of water every day, even if you are not thirsty. If you don’t like water, you can consider sports drinks but keep in mind that they are high in sugar and calories. Try to limit drinks that contain alcohol or caffeine because both of these can be dehydrating. It can also be beneficial to eat those foods that are naturally rich in water, including many fruits and vegetables.
2. Exercise Regularly
Another tip for preventing tension headaches is to exercise on a regular basis, ideally at least 30 minutes 5 times per week. An exercise program helps to reduce stress and of course, helps you to keep fit! While yoga is one of the best exercises for tension headache prevention, you can do some light cardio on a treadmill or just walk around your neighborhood. It can also be helpful to stretch, especially the jaw, neck, and shoulders as these are areas that normally hold a significant amount of tension. If you plan to exercise more than you usually, remember to increase your fluid intake starting on the day before.
3. Limit Your Stress
While it may sound easier said than done, you can limit your tension headaches simply by reducing the amount of stress in your life! We know that it can be tough or downright impossible to avoid the stressful responsibilities of your daily life, including work demands, raising children, school work, etc. However, you should focus on things that help you to relax such as meditation or a massage. Make it a priority each day to allocate some time to an activity that you enjoy!
4. Get A Good Night of Sleep
One of the many benefits of a good night of sleep is that it makes it easier to deal with daily stress, which in turn reduces your risk for a tension headache. While there is no exact amount of sleep that each individual may need for a solid night of rest, most adults should get between 7 to 9 hours of sleep each night. The optimal sleep range for adults who are 65 or older is between 7 and 8 hours every night.
Now that you know some tips to for tension headache prevention, learn more about how Mac’s Pharmacy can help you address any of your other healthcare needs We look forward to assisting you and hope to talk to you soon!
