10 Tips to Prevent Headaches Naturally
A balanced diet rich in vitamins and minerals and their co-factors is ideal, but we know in today’s world that even if you eat exceptionally well, it’s almost impossible to get all the nutrients we need from food. So in addition to organic whole foods from all the food groups, we recommend a high-quality multivitamin including calcium, magnesium, and essential fatty acids every day to all our patients. Women to Women has specially formulated supplements to help you achieve this. We find that headache sufferers really benefit from added the nutritional support. The supplement feverfew has also been shown to help with headaches.
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2. Focus on Stress Reduction
You may have heard that we need to reduce the stress in our lives over and over again. The reason that you absolutely must do this is because stress causes real physical damage to our bodies. Today’s world may be full of stress, but our health depends upon finding better ways to manage it.
Have you ever noticed that you rarely get headaches on vacation? Or at least not unless something unusually stressful happens! When we relax and let our blood vessels dilate, our whole body settles down and headaches seem to vanish. There are so many ways to release stress and there is no right or wrong way – it’s about finding what works best for you.
Some people love meditation or deep, slow breathing and it’s been proven to have a myriad of health benefits beyond headaches – so if you are open to trying it, it’s a great technique to explore. Sitting still and following your breath in and out works for many. Choosing a mantra, which is just a word that you think in your mind like peace or love or joy and sitting quietly thinking it over and over is another breathing technique.
Some people may have apprehension about the idea of meditation and for them, simply sitting still with their eyes closed, listening to music, can have the same effect. Whether it’s classical, new age, or Tibetan or Indian flutes doesn’t matter – try different kinds and you may be surprised by what really relaxes you!
Art therapy or journaling are other techniques to reduce stress. Maybe you enjoy painting or drawing or making collages; a craft project like sewing or quilting or gardening may be your release. Writing your thoughts in a blank book can be cathartic and empowering, and especially powerful if you go back and re-read it later, circling your key thoughts and looking for themes.
Physical activities also work well. Going for a walk and a talk with a loved one, a bike ride, a jog, a zumba class and especially yoga and tai chi are tremendous stress relievers.
It doesn’t matter which one (or hopefully more than one) you choose, as long as they feel good and they bring you relaxation and joy. Try to create a little oasis or a mini vacation into your every day life, even if it’s only for a few minutes. If you struggle with this in any way, perhaps seeing a therapist could help you break through.
If your stress feels more physical, be sure to examine your work environment and look for poor ergonomics. Many companies now offer free consultations to make sure your work station and environment will not lead to physical concerns. Even simple things like the shoes you wear, the bra you choose, carrying a heavy purse or briefcase, or travelling a lot with a shoulder bag can lead to tension that may result in a headache.
3. Get Adequate Rest
After food and stress, sleep is probably the biggest lever for most headache sufferers. Of course, stress may impact sleep, and if so, you’ll need to work on stress reduction first. A good night’s sleep is so important because so many of our bodies’ functions around healing and detoxification occur while we are sleeping.