I scream, you scream, please don't scream from ice cream!
Headaches are a really big topic and it would be impossible to cover everything in a blog post. I could write a book on all the different types and causes. There are 12 official of different types of headaches and they can either be primary or secondary. A primary headache is when the headache itself is the condition that needs to be treated. A secondary headache is a symptom of another condition, like the headaches you get when you are ill or from whiplash. Sometimes the key to headaches is pinpointing the cause, so you can avoid getting them in the first place. There is a misconception that migraines are more severe than tension headaches. The difference is more about the origin, than the severity. Tension and sinus headaches can be just as debilitating.
Tension headaches—caused by muscle contractions and trigger points
Migraines—a neurological disorder, which means the pain is actually in the head. Migraines do not have a good definition because they have a variety of sources and different symptoms from person to person or episode to episode. Can be caused by stress, medical conditions, medications, allergies, weather, external stimuli (light, sound, smell), hormones, hunger, or poor sleep
Sinus Headaches—pain caused by swelling and congestion in the sinuses
Cluster Headaches– caused by abnormal functioning of the hypothalamus, these are rare, affecting 0.1% of people. A cluster headache episode can have 1-6 headaches a day, lasting 30 minutes to 3 hours each.
Brain Freeze—aka Ice Cream Headache - eating your sweet treats too fast and getting the roof of your mouth too cold. Treatment: slow down and savour it!
Common Causes - The list is endless and causes can be a combination of factors, unique to each person.
If you are experiencing headaches from computer screens, reading, or driving, it may be time to visit your optometrist.
If you wake up with headaches or your partner tells you that your are grinding your teeth in your sleep, visit your dentist or dental hygienist. Also book an appointment if you associate headaches with hot/cold teeth sensitivity.
Tube style florescent lights can give people headaches, both the light and the buzz can be irritating.
Chemical fumes in workplaces, or lack of fresh air.
Loud or irritating noises. Most people find fans to be white noise that drowns things out and helps them sleep. Fans drive me absolutely batty.
Being too hot or being in the sun too long.
Standing up too quickly.
Dehydration - have I mentioned to you the importance of drinking water?
Bright light that makes you squint, this could also be glare from snow or other reflected light.
Tight hair clips, ponytails, heavy jewelry, thick heavy hair, etc.
Pressure points from glasses and safety equipment.
Poor posture or ergonomics.
Bras that don't fit or support properly.
Getting a chill.
Stress
Wind
Mattress or pillow worn out or the wrong fit.
Food allergies or intolerances.
Air conditioning.
Withdrawal from caffeine or other substance.
Hot/cold sensitivity in teeth.
Lack of sleep.
Hormone fluctuations.
Tracking History
If you are having frequent headaches, it’s a good idea to keep a log to try an pinpoint the source. This should include:
- Date
- Time of day
- What you ate
- How long since you ate
- What you drank (be specific, was the coffee decaf or regular; white wine or red)
- Have you had any water
- Is there something you normal do that got missed today (no time for coffee, skipped breakfast)
- What was your sleep like
- Weather (low pressure, chinook, stormy, windy)
- Situation (work, home, driving)
- Surroundings (noise, bright light, stuffy, dusty)
- Type of pain (dull ache, like a toothache, sharp pain, pressure, pounding)
- Location of pain (behind eyes, temples, base of skull, etc.)
- Potential stress triggers (dealing with difficult people, certain work activities, driving in the city or bad weather)
- Other symptoms (nausea, joint pain, muscle knots in your neck, congestion, vertigo, stuffy ears, etc.)
- What improves the symptoms (if the headache completely dissipates with massage, you can be pretty confident that it was a tension headache; if you though it was your hay fever, but your allergy medication doesn't help at all, there is probably something else going on too)
Removing Triggers
Once you have tracked your headaches, you may find a simple solution to prevent them. It would be impossible to list all the possibilities here. Some things we have no control over, but taking control of the things we can, helps. Awareness of the triggers we can't control is also important. We may not be able to avoid or change them, but we can plan our day or schedule around them. If you know that "month end" means a day of sitting at the computer screen will give you a headache; maybe that's the day to get take out for dinner. If you know your get headaches with hormone fluctuations, that may not be the best day to try to get your kids to clean their rooms; it may be a good time for movie night. If you know you get caffeine headaches from missing your morning coffee; get it ready to brew the night before and set a timer, so you are covered on those crazy mornings when everything goes wrong.
There may be a certain food or additive that you have to avoid like MSG, soy or sulfates in wine. Some food sensitivities can be difficult to pin point. It's not easy, but an elimination diet may be the best way. In the long run, if you can avoid migraines, it's worth the effort. There are dietitians and naturopaths that specialize in isolating allergies and sensitivities. Some people think they have a gluten allergy, but it's really the yeast, which means they can have tortillas and naan, but not beer and wine. For years I thought I was allergic to MSG, but it turned out to be coriander and cilantro.
You may need to keep certain items on hand to shelter you from triggers. Dust masks, hearing protection, sunglasses, glare protection and hats can help protect you from triggers.
You may also need to be proactive. If you know that you get weather headaches, keep an eye on the forecast and barometric pressure.
If your workspace allows, replace overhead florescent lights with lamps.
Avoid products with strong fragrances.
Make your workspace ergonomic (good chair, proper screen height, lumbar support).
Move things up (or yourself down). Constant bending and standing can cause headaches. Have a toolbelt, instead of a bucket of nails on the ground; put the basket of laundry on the bed or counter, instead of the floor, use a stool or kneeling cushion for weeding the garden.
If something at your work is triggering your headaches, such as lighting or air quality, go outside for breaks and lunch.
Treating Headaches
Sometimes using hot and cold is the best way to figure out if you are having a tension headache or a migraine. Tension headaches can be every bit as debilitating as a migraine, but the treatment for the two is quite different. Headaches are one of the first signs of dehydration or heat exhaustion. Drink water, wear a hat outside, get in the shade if you have been in the sun.
Deep breathing, also called diaphragmatic breathing, increases oxygen intake, removes CO2 from our body and promotes relaxation. Your entire rib cage should expand while you take deep slow breaths. Our brain needs oxygen to function, as well as all of the other cells in our body. If we are taking shallow breaths (upper chest breathing), there is less oxygen to be divided up among the various body parts.
Tension Headaches like it hot
Put heat on your neck and shoulders. If you grind or clench your teeth, lay with your jaw on the hot pack like a pillow when you go to bed.
Do your neck and shoulder stretches. You will find these in the posts on scalenes (Mar. 26, 2020), pectorals (Mar. 27, 2020), and levator (Mar. 30, 2020).
Take frequent breaks from aggravating activities.
Tension headaches can be relieved with non-aggressive massage that relaxes the muscles.
Avoid carrying heavy bags from your shoulder.
Migraines like it cold
Migraines are often accompanied or caused by vasodilation (arteries expanding). This means if you put heat on your neck during a migraine, it will get worse because the blood vessels will expand and blood will rush to your head. Like hanging upside down on the monkey bars. You do not need to experience an aura for it to be a migraine.
For a migraine, wrap an ice pack and put it on the back of your neck.
Put heat on your feet to help draw blood down.
Try to find a dark, cool, quiet space to lay down, with your head and shoulders slightly elevated.
If you are travelling, cover your eyes with a sleep mask or cool cloth—the flickering of headlights, or sunshine through trees can be aggravating (not if you are the driver, of course!)
Migraines typically do not like massage during the episode. A massage after the headache can ease the muscle tension that results from being in pain. A foot massage can be helpful, both from promoting circulation to the feet and by reducing cortisol levels which diminishes pain perception.
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| Nothing like a little foot massage! |
These were covered in detail in the post about sinuses (May 7, 2020), including massage techniques.
Lay with your head and shoulders elevated to avoid increasing pressure on the sinuses. Have a steamy shower and place a cool compress on your face, from forehead to cheekbones.
Medication
Not my department. Talk to your doctor, nurse practitioner or pharmacist about medication. Headaches may be a side effect of something you are taking, or an interaction between substances. Many people do not take pain medication correctly. Ask the professionals about this.
See your doctor if:
You feel you are having cluster headaches
You suspect sleep apnea
You have a fever or neck stiffness
Your headache is unlike one you have had before, or the worst you have ever experienced
If there is drowsiness, confusion, weakness or loss of coordination
There has been recent head trauma
Your headache is associated with hypertension
You have a sudden, new headache after 50
Your headache steadily worsens or worsens with coughing, straining or exertion
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