What are the causes of frequent headaches? How to take care of them in daily life?

Headache, as a common physiological phenomenon, almost everyone has experienced it. However, when headache occurs frequently or lasts for too long, it may be a warning sign of a potential health problem. The causes of headache are very complex, and the severity varies greatly. So, what is the reason for frequent headaches? How to take care of it in daily life?

What is the cause of frequent headaches?

Headaches may be caused by irritation of the meninges, which may lead to increased tension caused by vasoconstriction. They may also be a signal from the brain that we are short of oxygen and need more oxygen. The common causes are as follows:

Tension headaches: This is the most common type of headache, characterized by a feeling of pressure or tightness on both sides of the head, usually related to muscle tension. Prolonged stress, poor working posture, overuse of the eyes or looking down at the phone for a long time can cause tension in the neck and shoulder muscles, which in turn can cause headaches.

Migraine: Migraine is a complex neurovascular headache that may be accompanied by symptoms such as nausea, vomiting, and sensitivity to light or sound. The exact cause of migraine is not fully understood, but studies have shown that genetic factors, environmental changes, dietary factors (such as certain food additives), hormonal changes, etc. may trigger attacks.

Sinusitis: Sinusitis refers to inflammation of the paranasal sinus cavities, which can cause facial pain and headaches, especially in the frontal and malar regions.

High blood pressure: In some cases, persistent high blood pressure can cause a dull pain in the back of the head, especially in the morning upon waking.

Other causes: Certain foods and beverages (such as caffeine, chocolate, red wine, aspartame, etc.), insufficient water intake or dehydration may cause headaches, lack of sleep, side effects of certain medications, vision problems, cervical spine diseases, etc. may also cause headaches.

Headache care tips in daily life:

1. Maintain good living habits

Most headaches may be caused by fatigue or lack of sleep. Make sure you get enough sleep every day. Adults usually need 7-9 hours of sleep. Establish a fixed schedule and go to bed and get up at the same time every day. Avoid being too hungry or too full and maintain regular eating habits. Try to avoid consuming too much caffeine and alcohol, which may trigger headaches. Make sure you drink enough water every day to keep your body well hydrated.

2. Self-massage method

When you have a headache, you can try self-massage:

Temple massage: Place the index and middle fingers of both hands on your temples and gently massage the area around your temples in small circles. You can try massaging with warm fingers or applying gentle pressure with the pads of your fingers.

Forehead massage: Place the index and middle fingers of both hands on the forehead above the eyebrows and massage in small circles. Start from one side of the eyebrows, move to the other side, and then back. Repeat several times.

Neck massage: Gently use your fingers to massage from just below the chin up to the neck. Use your fingers or thumbs to massage in small circles. Be careful not to apply too much pressure as this may make the pain worse.

Scalp massage: Use your fingertips to gently massage your scalp, following the order of hairline, top of the head, and back of the head. You can use your fingertips or fingertips to massage, and be sure to keep your hands warm.

Fengchi acupoint massage: Fengchi acupoints are located on both sides of the neck, about two finger widths behind the earlobe. Use your thumb or index finger to gently press the Fengchi acupoints and massage in a circular motion. Each massage lasts about 1-2 minutes.

For tension headaches, try using heat or cold compresses on your head or neck to relieve the pain. Gently apply a hot water bottle or ice pack to the painful area for 15 to 20 minutes at a time.

3. Exercise regularly

Aim for at least 150 minutes of moderate-intensity aerobic activity each week, such as brisk walking, jogging, or swimming.

Get up and move around for 5-10 minutes every hour while working, and do some stretching exercises to promote blood circulation.

Try gentle stretching exercises to loosen up tense muscles in your neck and shoulders.

4. Learn to relieve stress and emotions

You can use relaxation techniques such as deep breathing, progressive muscle relaxation, or meditation.

Schedule some downtime to do activities you enjoy, like gardening, painting, or listening to music.

5. Avoid exposure to known headache triggers

Be aware of climate change, especially changes in air pressure, which may affect some people and cause headaches.

Reduce exposure to strong smells or chemicals, as these irritants may trigger headaches.

6. Rational use of drugs

Under the guidance of your doctor, appropriate use of over-the-counter pain relievers such as ibuprofen, acetaminophen, or aspirin may help relieve symptoms, being careful not to exceed the recommended dose.

If the headache is severe, occurs frequently, is accompanied by other symptoms (such as nausea, vomiting, visual impairment, etc.), or lasts for a long time, it is recommended to seek medical attention in time and consult a professional doctor.

In short, although headache is a common phenomenon, its causes and treatment methods vary from person to person, and may also be the result of multiple factors. Through the above daily care measures, headaches can be effectively prevented and managed. A healthy lifestyle and a positive attitude are the key to preventing and alleviating headaches. I hope everyone can realize that prevention is better than cure, and stay away from headaches by adjusting their daily habits. (Ren Junhua, Lingshou County People's Hospital, Shijiazhuang City, Hebei Province)