No more headaches for me

Headaches are a well-known, experienced, and most common symptom 1of “something is wrong with me”. Some articles introduce us to the reasons for headaches, migraines, and, of course, solutions to prevent these mid and severe headaches. In this article, we will mention the most common reasons that can cause us headaches and ways that can potentially help you get rid of a headache. 

Exercising: better blood circulation in the brains

Walking, running, cycling, and swimming can help prevent headaches. Exercising for 20 to 30 minutes three to four times a week reduces pain, according to international studies. It should be mentioned that if you are already feeling a severe headache, various training programs will not help. But yoga or pilates exercises, and gentle and slow movements can help reduce mild headaches and prevent severe pain. Yoga is a wonderful way to reduce tension. It cleanses the mind, relaxes muscles, improves breathing, and muscle tone, and improves blood and lymph circulation. 

If you feel a mild headache, try a few yoga poses2: a “downward-looking dog” or a “baby pose”. Exercises and activity reduce headaches. The relief of pain is related to an improvement of blood circulation in the brain. 

Water: free and easy solution 

The most common cause of simple headaches is a lack of fluids in the body. If you drink too little water, the blood becomes thicker. In addition, the supply of oxygen to the cells decreases, and you start to have a headache. Consumption of alcohol, sugar, and sweet drinks causes dehydration because water and minerals are removed from the circulatory system. Most people should drink a sufficient amount of water to reduce headache symptoms. This simple preparation, which we often underestimate, helps us feel energetic and avoid headaches. Water is a free way to forget pain relievers.

Group of vitamins B: ensures nervous system functions

A vitamin B complex is a group of eight vitamins: thiamine3, riboflavin, niacin, vitamin B6, folate, vitamin B12, biotin, and pantothenic acid4. These vitamins improve brain function, blood circulation, and metabolism, and enhance the immune system. The most common causes of headaches, including migraines are stressful situations, for example, irregular feeding, hard work, frequent nervousness, and worries. During stress, the need for B vitamins increases especially. Their deficiency impairs the metabolism of cholesterol, which leads to the development of atherosclerotic 5changes in blood vessels. In the case of both migraine and tension headaches, supplementation with B vitamins is recommended.

Omega-3: reduction of severe headaches

A scientific study suggests that a solution for people who experience severe headaches could be omega-3. The results of the study were published in the British Medical Journal. 182 people with migraine attacks 5 to 20 times a month were studied, and 88% of participants were women. They were all divided into three groups. For each group, omega-3 supplements and fatty fish were included in the diet. In the two groups that were high in omega-36 diets (oil, butter, and fish), there was a significant reduction in migraines. The average reduction was 1.3 hours a day and two days a month. Diets high in omega-3 and low in omega-6 help reduce migraines to 1.7 hours a day and four days a month. For women, headaches became less frequent and less severe compared to other groups. This is thought to be due to the omega-3 fatty acids, which can neutralize other omega-fatty acids, which provokes migraines.

Bottom line

The main principles and solutions how to prevent headaches and forget pain relievers are regular physical activity, optimal daily water consumption, and various supplements including vitamin B complex, is one of them too.

  1. Mizrahi, Barak, et al. “Longitudinal symptom dynamics of COVID-19 infection.” Nature communications 11.1 (2020): 6208. ↩︎
  2. Agrawal, Yash, Yash Shah, and Abhishek Sharma. “Implementation of machine learning technique for identification of yoga poses.” 2020 IEEE 9th international conference on communication systems and network technologies (CSNT). Ieee, 2020. ↩︎
  3. Smith, Taryn J., et al. “Thiamine deficiency disorders: a clinical perspective.” Annals of the New York Academy of Sciences 1498.1 (2021): 9-28. ↩︎
  4. Miller, Joshua W., and Robert B. Rucker. “Pantothenic acid.” Present knowledge in nutrition. Academic Press, 2020. 273-287. ↩︎
  5. Xu, Suowen, et al. “Endothelial dysfunction in atherosclerotic cardiovascular diseases and beyond: from mechanism to pharmacotherapies.” Pharmacological Reviews 73.3 (2021): 924-967. ↩︎
  6. Djuricic, Ivana, and Philip C. Calder. “Beneficial outcomes of omega-6 and omega-3 polyunsaturated fatty acids on human health: An update for 2021.” Nutrients 13.7 (2021): 2421. ↩︎

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Icy Health Editorial Team

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