Lifestyle Changes to Manage Headache

Exercise Regularly

Exercise helps control stress and can decrease the number and intensity of headaches.

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Improve Your Posture

Poor posture contributes to tension headaches. Do not slouch. Hold the phone, rather than cradling it on your shoulder, or use a headset. Consider seeing a physical or occupational therapist for posture tips more specific to your individual situation.

Learn Stress Management Techniques

Stress can contribute to a headache. A mental health professional can work with you to develop stress management skills and learn relaxation techniques. The counselor may be able to help you identify events that trigger the headaches and work toward resolutions.

For more information on reducing stress, ]]>click here]]> .

Avoid Analgesic Abuse

Overuse of analgesics (pain relievers) can aggravate your headache. Therefore, avoid excess use of these drugs.

Get Plenty of Sleep

Maintaining regular sleep routines will help you fall asleep. Sleep helps decrease tension and irritability.

For more information on getting a good night of sleep, ]]>click here]]> .

Take Breaks From Tasks

Regular breaks help prevent your muscles from tightening up and can decrease stress.

Limit Stimuli During a Headache

• Put an ice pack or heat pack on your head or neck to ease discomfort.
• Lie in a dark, quiet room.
• Massage your temples and neck.
• Take a warm shower with water running over tense muscles.
• Practice relaxation techniques.

Keep a Diary to Help Identify Your Migraine Pattern

Identifying what triggers migraines and what relieves them will help your doctor and you develop a plan to manage your migraines.

Learn Stress Management and Relaxation Techniques

Stress can contribute to a headache. A mental health professional can work with you to develop stress management skills and learn relaxation techniques.

For more information on reducing stress, click here]]> .

Exercise Regularly

Exercise helps control stress. Regular swimming and walking can decrease the number and intensity of migraine headaches. However, exercise can trigger a migraine attack in certain individuals.

For more information on starting a regular exercise program, ]]>click here]]> .

Avoid Foods That Trigger Migraines

Some foods bring on migraines. These may include:

• Yogurt
• Nuts and peanut butter
• Beans: lima, navy, pinto, and others
• Aged or cured meats
• Processed or canned meat
• Caffeine
• Canned soup
• Chocolate
• Buttermilk or sour cream
• Meat tenderizer
• Brewer's yeast
• Avocados
• Onions
• Pickles
• Red plums
• Sauerkraut
• Snow peas
• Soy sauce
• Any foods containing MSG (monosodium glutamate), tyramine, or nitrates
• Alcohol, especially red wine
• Aspartame

Eat Small Meals More Often

If low blood sugar precedes your migraines, eating small amounts of food more frequently may help prevent your blood sugar from dropping.

Do Not Change Your Regular Sleep Pattern on the Weekend or During Vacation

Sleeping and waking at regular times may help prevent headaches.

Limit Stimuli During an Attack

• Apply cold compresses to painful areas of your head.
• Lie in a dark, quiet room.
• Massage your scalp and temples.
• Try to fall asleep.

Do Not Drink Alcoholic Beverages

Even a small amount of alcohol can trigger a headache during a cluster period.

Learn Stress Management Techniques

Stress can contribute to a headache. A mental health professional can work with you to develop stress management skills and learn relaxation techniques.

For more information on reducing stress, click here]]> .

Do Not Smoke

Tobacco may interfere with medication to relieve the headache.

For more information on quitting smoking, ]]>click here]]> .

Limit Stimuli During an Attack

During cluster periods avoid:

• Bright lights and glare
• Heights and high altitudes
• Hazardous activities

Keep Nasal Passages Moist

This can be done by:

• Breathing in warm, moist air
• Using a mist of saline nasal spray (A saline spray can be used up to six times a day.)
• Nasal irrigation (Ask your doctor how to do this at home.)

Avoid Exposure to Anything That Triggers Allergy or Sinus Symptoms

Allergic reactions increase the amount of secretions in and swelling of the nasal passages, which can lead to sinusitis]]> .

Seek Medical Treatment for Allergies or a Persistent Cold

Medical management of allergies and upper respiratory infections helps prevent sinusitis. If you are prone to sinus problems, ask your doctor about using a decongestant before air travel. A decongestant will help keep nasal passages open.

Wash Your Hands Frequently to Avoid Colds

Hand washing helps prevent ]]>colds]]> and other infections passed from the hand to the nose, mouth, or eyes. Colds increase the amount of secretions in and swelling of the nasal passages, which can lead to sinusitis.

For more information on washing your hands properly, ]]>click here]]> .

Avoid Alcoholic Drinks

Alcohol can cause swelling of nasal and sinus tissues.

Avoid Smoke

Do not smoke; ]]>tobacco]]> may interfere with medication to relieve the headache. Also, avoid second-hand smoke and polluted air.

For more information on quitting smoking, ]]>click here]]> .

Avoid Offending Medications

If you know that either your birth control pill or a vasodilator drug can trigger a migraine attack, let your doctor know so that an alternative treatment can be given.