How caffeine can help you manage headaches and other tips

Headaches are something that almost all of us experience at some point.

They can last from a few minutes to several days, and the pain can be sharp, dull, throbbing or stabbing, and sometimes spread beyond the scalp to the scalp, face or even neck.

Dr Xand van Tulleken, BBC presenter. Wellness Podcast What's Up Docsknows the feeling all too well and says he gets headaches once a month or every six weeks and “feels like someone is drilling into my eyeball.”

Although it's easy to panic about what could be causing a severe headache, Dr Katie Munro, GP and expert National Migraine Centersays it's rarely anything serious.

“It's natural to worry that something is seriously wrong, but the likelihood of that happening is actually very low,” she explains.

She advises that if this is your “first or worst headache, see your doctor,” but if you're experiencing milder, recurring headaches, there are a few simple things you can try at home, as well. visiting your GP.

Dr. Xand says understanding your own headaches can be surprisingly helpful because they often don't have a single cause, so keeping a diary can help you identify patterns and triggers.

In some people it can be triggered by weather, such as thunder and lightning, and in others it can be triggered by sensitivity to light.

“The worst time for me is when we go in the fall and the sun is low and the sun is flickering through the trees… it really makes it worse,” Dr. Munroe says.

It's worth noting things like:

• What were you doing when the headache started?
• What did you eat or drink
• How well did you sleep
• Weather
• Women should track their menstrual cycle, as headaches may be related to hormonal changes.

But Dr Munro warns against overdoing it.

“I made the mistake of making my entry very detailed, and it depressed me. Instead, keep it simple and perhaps write a number between one and 10 to sum up the impact it had on your day.

“It’s also helpful to keep track of how many squeaky days you have, not just bad ones.

Your doctor can then review it to look for patterns.

You might think that caffeine should be immediately avoided if you have a headache, but Dr. Munroe says the truth is more subtle.

In small, careful doses, it can enhance the effectiveness of pain relievers, as long as you don't consume too much caffeine on a daily basis.

“Caffeine is an adjuvant analgesic, which means it can enhance the effects of the pain reliever,” explains Dr. Munroe, but avoid consuming it in the afternoon and evening as it can disrupt your sleep.

It's also worth thinking about caffeine consumption in a broader sense: consuming large amounts of caffeine every day can cause overuse headaches, and if you suddenly stop, you may experience withdrawal headaches.

What you eat and when can make a difference if you suffer from headaches.

Dr. Munroe recommends eating a Mediterranean-like diet rich in protein, healthy fats and complex carbohydrates, which can help stabilize energy levels.

You should avoid sugary snacks, which are quickly digested, and definitely not skip meals, as this can be a common trigger.

Dr. Munroe says she has found that her headaches are relieved by cutting out dairy and gluten, although this is not a one-size-fits-all approach.

“I’ve also found that eating regularly and taking lunch to work makes a difference,” she says.

Dr Munro says that beyond thinking about food, regular exercise, good sleep, stress management and drinking enough fluids can also help reduce headaches.

You should drink enough throughout the day so that your urine is a pale clear color and you don't feel thirsty.

“There are many things, such as painkillers or anti-nausea pills, that you can buy over the counter that can help manage headaches,” says Dr. Munroe.

She warns that you should avoid “anything that contains codeine” as it can cause more frequent headaches and worsen symptoms such as nausea.

“Painkillers can work very well, but it depends on how bad your headache is.

“If they become more frequent or intense, your healthcare provider can help you find a more appropriate medication.”

Make sure you don't take painkillers regularly more than two days a week, as this will reduce the risk of recurring headaches.