Experiencing headaches can be debilitating and distressing, with working from home said to be a key reason why many people are having them on a regular basis.
While persistent headaches can be a sign of something more serious, the rise in headaches is something many associate with the rise in home working and the lack of a proper office set-up.
Half of British workers are estimated to still be working remotely.
Studies suggest there may be links between high cholesterol levels and migraine headaches, and other lifestyle-related factors which many people have neglected through becoming home-based.
Here, Dr Earim Chaudry, MD of men’s health platform Manual, offers advice on how to reduce headaches and migraines.
“Chemical activity in your brain can cause headaches,” he says.
“It is often the nerves or blood vessels surrounding your skull, or the muscles of your head and neck that can play a role in causing headaches.
“There are several common causes of headaches, including, but not exclusive to emotional stress, infections, fever, head colds, dehydration.
“Fortunately, there are also several ways headaches can be eased, treated, and even prevented.”
Here are Dr Chaudry’s top tips for headaches:
- Improve your posture
Many may not realise that having poor posture can trigger headaches.
Tension in your upper back, neck and shoulders can lead to a headache and typically, the pain throbs in the base of the skull and sometimes flashes into the face, especially the forehead.
Ideally you want to avoid slumped shoulders, sitting in one position for a long period of time and to help reduce headaches, take short, regular walks.
- Don’t skip meals
If you are skipping meals for a long period, this can cause your blood sugar levels to drop.
In response to this, your body will release a hormone that signals your brain you’re hungry and these same hormones can increase your blood pressure and tighten your blood vessels, triggering a headache.
- Take hourly breaks when staring at a screen
Staring at bright screens all day will lead to eye strain, blurred vision, and long-term vision problems.
The brain is channelled to direct the eye muscles to constantly readjust focus between the RPA and the front of the screen.
Channelling where our eyes want to focus and where they should be focusing can lead to eye strain and eye fatigue, both of which can trigger a headache.
Screens also emit blue light, which disrupts our circadian rhythms at night when we’re trying to fall asleep. Lack of sleep is also a trigger for tiredness, causing headaches.
If you find you are affected by prolonged periods of screen time, blue-light-blocking products such as eyewear and screen protectors will help to reduce symptoms of blue light exposure such as headaches, eye irritation, and fatigue.
- Avoid certain food and drink
There are several foods and drinks that can contribute to headaches and particularly migraines.
These include processed foods that contain nitrates, aged cheeses, pickled and fermented foods, salty foods, caffeine, alcohol, chocolate and artificial sweeteners.
All of the listed food and drinks contain certain chemicals that trigger functions in your body that can cause headaches.
For example, salty processed foods with high levels of sodium can increase blood pressure, causing headaches or migraine attacks.
- Take pain relievers
Whilst it may seem like an obvious one, pain relievers will work with your cells, your body’s nerve endings, your nervous system, and your brain to prevent you from feeling the pain.
Studies show aspirin to be the best OTC (over the counter) medication for relieving pain, and ibuprofen is also an extremely effective method of pain relief.
Taking pain killers without food can irritate the stomach lining, so it is best to take them with food, or a glass of milk.
If you find that you are suffering from severe headaches, or headaches for several days in a row, consult your GP or another qualified medical professional.
- Exercise
Exercise helps to keep the body and mind healthy and promote better circulation, which can reduce the chances of triggering a headache.
Regular, moderate exercise will help, such as briskly walking or riding a bike for 30 minutes a day, particularly outdoors to get fresh air into the body.
