What is a tension headache?
Tension headaches are the most common type of headache, and are caused by constant pressure and tightness around the forehead or back of the head and neck, feeling like a tight band is squeezing the head. Tension headaches are usually mild to moderate in intensity and can become chronic.
Symptoms of tension headaches
- Dull, pressing pain in the head.
- Feeling of tension or pressure in the forehead or on the sides and back of the head.
- Pain all over the head, not just in one spot.
- Pain is more in the scalp, temples or back of the neck and shoulders.
How to prevent tension headaches?
Reduce stress: The main cause of this phenomenon is stress, so the first thing to do is to limit the causes of stress for yourself. To do this, you should participate in meditation, yoga and breathing exercises. Practicing calmness through these exercises is a therapy for mental health, helping to reduce headaches caused by stress.
Increase physical activity: Engaging in physical activity for at least 21 minutes/day or at least 150 minutes/week helps improve fluid movement in the body, eliminate toxins through sweat and urine, lubricate joints, muscles and nerves and improve blood circulation.
Fun activities like walking, swimming, yoga, Pilates and positive social activities improve your mental and emotional health. They help your body release endorphins, which are natural painkillers that help relieve tension headaches.
Drink enough water: Dehydration is one of the most common causes of tension headaches. Try to drink enough 2 liters of water every day. To avoid boredom, you can drink more fruit juice, herbal tea. However, avoid too much caffeine because it can lead to dehydration and cause headaches.
Get enough and good sleep: To reduce tension headaches, make sure to get at least 7-9 hours of sleep each night. Turn off your phone and laptop at least 2 hours before bed and go to bed before 10 pm. Sleep in a cool, dark, and quiet environment for good sleep. Get up 45 minutes before sunrise and take a warm shower.
