Headaches are categorized as chronic daily headaches if they happen more than fifteen days a month and are ongoing for three months or longer. Chronic headaches do not usually result from any other condition.
Anyone can be susceptible to chronic daily headaches. That said, the most common risk factors are sleep apnea, depression, anxiety, obesity and chronic back pain. Most people approach regular headache treatment with a reactive approach. However, with chronic daily headaches, you need to prioritize preventative care.
Here are effective ways to fight chronic headaches:
Get adequate sleep
On average, an adult needs at least seven hours of peaceful sleep each night. It lets your body rejuvenate and be ready for the next day. Lack of sleep lowers your body’s pain threshold increasing the chances of painful headaches. A chronic lack of sleep increases the severity of the headaches.
Get enough sleep to prevent chronic headaches. Practise good sleep hygiene and have a proper sleep schedule. Go to bed and wake up at the same time every day. Ensure that your bedroom environment is optimal for sleeping. It should be dark, quiet and at a comfortable temperature.
Avoiding stimulating substances like caffeine, nicotine, or alcohol will help you sleep better and be well-rested.
Know your triggers and avoid them
Have a journal to track when the headaches occur. With a headache diary, you can pinpoint the circumstances that trigger the headaches. Note down all the details about your headaches. Consider using a headaches chart to note all the features associated with your headaches.
It will help a doctor narrow down the causes of your headaches. There are various headache triggers. Stress is a common one. When stressed, the muscles at the shoulders and neck tense up. That leads to tension headaches. It can also cause migraine headaches which causes a throbbing starting on one side of the head.
Certain foods also trigger headaches. If you notice that your headaches usually come after eating a specific food, you may want to stay away from them. For some people, alcohol intake tends to start headaches. For women, changes in oestrogen levels can trigger headaches. Knowing your triggers and avoiding them gets you one step closer to getting rid of the headaches.
Exercise regularly
Incorporating physical activity into your daily routine will help to improve both physical and mental well-being. See, when you exercise, the body releases endorphins. Endorphins are natural painkillers. They manage the symptoms of chronic daily headaches.
Exercise also encourages better sleep, further reducing migraines and chronic headaches. Find activities that you enjoy like walking or swimming. Start slowly to prevent injury. Ask your doctor to advise you on the best and safest physical activity for your body.
Minimize stress
Stress is a common cause of chronic headaches. You will experience more headaches when you are stressed. Reducing stress goes a long way in doing away with chronic headaches. Have a schedule for days and try to maintain a positive outlook on life.
Incorporate relaxation techniques like tai chi, meditation and yoga to reduce stress symptoms. Spare some time in your day for things that bring you joy like music, sports, dancing or reading.
Wrapping up
Living with chronic daily headaches can significantly affect the quality of your life. Luckily, there are some methods to fight the headaches. It is necessary to visit the doctor first to rule out any serious underlying issues causing the headaches.
