How to Treat and Prevent Tension Headaches – Tension Headache Relief
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How to Treat and Prevent Tension Headaches
A tension headache is the most common type of a headache.
It can cause mild, moderate or severe pain in the head, neck and behind the eyes.
Some people say that a tension headache feels like a tight band around your forehead.
Most people who experience tension headaches have episodic headaches.
These occur once or twice a month on average.
However, tension headaches can also be chronic.
According to the Cleveland Clinic, chronic headaches affect approximately 3 percent of the US population.
they include episodes of a headache that last more than 15 days per month.
Women are twice as likely to have tension headaches as men.
Causes of tension headaches
Many people associate the onset of a tension headache with stress or annoying emotional situations.
However, these factors have not been shown to lead to muscle contraction or reduced blood flow.
Although people may have sensation in the muscles around the head,
the tension headache is not the result of sustained muscle contraction.
The most convincing and current evidence points to a dysfunction of the central nervous system as the underlying cause of tension headaches.
so, it is believed that the muscle pain of a tension headache is the result of increased sensitivity of the nervous system and pain caused
by occasional or long-term imbalances in brain chemicals known as neurotransmitters (serotonin, dopamine, norepinephrine, enkephalins) .
How to treat a tension headache
The first important step in treating or preventing tension headaches is controlling your stress level.
In fact, stress is not only a trigger, it can also make pain worse.
There are many ways in which you can manage your stress level.
Take a warm bath or shower to relax tense muscles.
Take time to do what you want, such as gardening or painting.
Read something inspiring.
Go for a walk and enjoy nature
Practice techniques to eliminate stress, such as deep breathing, yoga,
meditation, progressive muscle relaxation and guided imagery and visualization.
Exercise regularly to reduce stress. In addition, it has positive effects on blood pressure levels.
Start focusing on a better night’s sleep
Lack of sleep is one of the main causes of tension headaches.
When your body has not had the adequate amount of rest, it will begin to exert pressure on several elements.
It will release bad hormones in the body, including cortisol, which is known as the stress hormone.
At the same time, your muscles will not have had the opportunity to relax and repair during the night,
so you will begin to carry the tension in them.
Mint essential oil
Peppermint essential oil can calm the nerves and reduce the level of stress,
making it one of the best remedies for tension headaches.
Topical application helps relax muscles and nerves, as well as promote blood circulation.
A 2007 study published in American Family Physician found that topical application of peppermint oil may be effective in the treatment of tension headaches.
Find a quiet place to relax. Massage a few drops of peppermint oil on the temples, forehead and back of the neck.
Take a deep breath while you do it.