How caffeine can help you manage headaches and three other tips

Headaches are something almost all of us deal with at some point.

They can last from a few minutes to days, and the pain can be sharp, dull, throbbing, or stabbing, and sometimes radiates beyond your head to your scalp, face, and even neck.

BBC presenter Dr. Xand van Tulleken What’s Up Docs wellness podcastHe knows the feeling all too well, and says he gets a headache once a month or every six weeks and “feels like someone is drilling into my eyeball.”

While it’s easy to panic about what could be behind a bad headache, doctor and expert Dr. Katy Munro National Migraine CenterHe says it’s rarely anything serious.

“It’s natural to worry that something has gone seriously wrong, but the likelihood of that is actually very small,” he explains.

If “this is your first or worst headache, get it checked out by a doctor,” he says, but if you’re experiencing milder, recurring headaches, there are a few simple things you can try at home. seeing your GP.

Dr.

While weather conditions such as thunder and lightning may trigger it in some people, it may also trigger sensitivity to light in others.

“The worst time for me is when we’re driving in the autumn, when the sun is low and the sun is flickering through the trees… it really makes it worse,” says Dr Munro.

It’s worth noting things like:

• What were you doing when the headache started?
• What did you eat or drink?
• How well did you sleep?
• Weather
• For women, keep track of your menstrual cycle as headaches can be linked to hormonal changes.

But Dr Munro warns you shouldn’t overdo it.

“I made the mistake of getting too detailed, which was very frustrating. Instead, keep it simple and perhaps write a number from one to 10 to summarize the impact it’s had on your day.

“It’s helpful to keep track of how many crystal clear days you’ve had, not just the bad days.

Your doctor can review this later to help identify patterns.

You might think caffeine is something you should immediately avoid if you have a headache, but Dr. Munro says the truth is more nuanced.

If you don’t drink a lot of caffeine on a daily basis, small, careful doses can make painkillers more effective.

“Caffeine is a co-analgesic, which means it can enhance the effect of a painkiller,” explains Dr Munro. But avoid it in the afternoon and evening as it can disrupt your sleep, says Munro.

It’s also worth thinking about your caffeine consumption more broadly; Consuming too much caffeine every day can cause caffeine overuse headaches, and if you stop suddenly you may experience a withdrawal headache.

What you eat and when you eat can make a difference if you have a headache.

Dr Munro recommends following a diet similar to the Mediterranean diet, rich in protein, healthy fats and complex carbohydrates, which can help balance your energy levels.

You should avoid quick-release sugary snacks and never skip meals, as this can be a common trigger.

Dr Munro says cutting out dairy and gluten may help headaches, but it’s not universal.

“I also found that eating regularly and bringing lunch to work made a difference,” she says.

As well as thinking about food, regular exercise, good sleep, stress management and hydration can also help reduce headaches, says Dr Munro.

You should drink enough water during the day so that your pee has a pale clear color and you do not feel thirsty.

“There are many things you can buy over the counter that can help relieve headaches, such as painkillers or anti-nausea tablets,” says Dr Munro.

He warns that you should avoid “anything containing codeine” as it can cause some headaches to occur more frequently and worsen symptoms such as nausea.

“Painkillers can be extremely helpful, but this depends on the severity of your headache.

“If they are becoming more frequent or intense, your doctor can help you find a more appropriate medication.”

Make sure you do not take painkillers regularly more than two days a week; This will reduce the risk of headache recurrence.