Almost everyone experiences headaches at some point in their lives. While headaches are extremely common, not all headaches are the same—some are called tension headaches and others are called migraines. Headaches can be caused by a number of things, some being common and others being more serious.

Some Common Causes of Headaches:

• Tension or Stress

• Eye Strain (especially from staring at screens for long periods of time)

• Fever

• Dehydration

• Withdrawal (caffeine, for example)

• Allergens (sinus headaches typically experienced with other allergy symptoms)

• Stroke or Brain Tumors

Tension headaches can vary from mild to moderate pain. It typically feels like a band around the skull. Migraines, on the other hand, typically involve severe pain accompanied by nausea or vomiting, light sensitivity, vision issues (auras), and more. The pain with migraines often centers on one side of the head or the other.

If you experience headaches of any type or severity regularly, wake up with a headache, or find that experiencing headaches is affecting your way and/or quality of life, talk to your primary care provider. While headaches are a normal part of life for many, experiencing them on a regular basis could be a sign of a more serious issue that needs to be addressed.

For the occasional headache, there are some simple steps you can take to help reduce the likelihood of a headache or ease the pain. Before starting any supplements, talk to your doctor.

Reducing Headaches

Try to follow a regular sleeping schedule. Getting to bed and waking up at consistent times can help reduce the risk of getting a headache. Also, make sure you are getting between 6 - 9 hours of sleep each night. Too much or too little sleep can make headaches more likely.

Watch what you eat. Certain foods and drinks can make headaches more likely. Avoid things like red wine, chocolate, and hot dogs. You can try the elimination diet to see if there are other foods that might be triggering your headaches.

Make sure to drink plenty of water. Dehydration headaches can be extremely painful but are also easily avoided by drinking water.

Exercising three times a day for at least 30 minutes each time can help reduce the number of headaches you experience.

Focus on mindful activities that encourage relaxation. Things like gardening, being surrounded by nature, listening to nature sounds (water, birds, etc) can all help to reduce stress and tension.

Take frequent breaks when using screens. Whether it’s your phone or a computer, make sure that you take frequent breaks that allow you to get up and walk around, look at things far away, stretch, or even close your eyes for a few minutes. This helps to reduce eye-strain and tension.

Practicing mind-body exercises can help reduce stress, tension, and reduce the risk of headaches. Things like yoga or Tai Chi can help to create connections between mind and body. This allows you to be more mindful of your body and the signals it sends, allowing you notice things like hunger, dehydration, stiff muscles, and more before they become a problem.

Be aware of your posture. Sometimes while working or playing, you can find yourself sitting or standing in a strange position. If you remain in that position for long enough, your body can tense up and a headache may result. Check your posture often and get up to stretch when possible, giving yourself a break every 20 - 30 minutes.

Some supplements and herbs can help to reduce the frequency of headaches. As with all supplements, talk to your doctor before you start taking them as some may interfere with medications.

• Magnesium can help with migraines associated with menstruation.

• Vitamin B2 has been shown to reduce migraines.

• Butterbur and Feverfew have been shown to reduce the frequency and severity of migraines.

• Co-Enzyme Q-10 has been shown to reduce the frequency of migraines.

• Fish Oil and Olive Oil have been shown to reduce the frequency of migraines.