Headaches have become an increasingly regular occurrence for many people in today's fast-paced environment. In the previous year, up to 75% of adults globally experienced a headache, and it is a common cause of job and school absences. They hurt social and family life as well. Constantly battling headaches can make some individuals worried and unhappy.
Headaches, particularly migraines, tend to run in families. Children with at least one parent who has them are up to four times more likely to develop them eventually. The discomfort of a headache is caused by signals interacting between the brain, blood vessels, and surrounding nerves. An unknown mechanism activates specific nerves that impact muscles and blood vessels during a headache.
A shortage of blood flow to the nerves that give messages to the brain causes a headache. If you experience it, it could most probably be because your brain isn't getting enough oxygen.
Identify the Triggers
The key to avoiding headaches is determining what causes them. What gives you a headache might not bother someone else. You can reduce your triggers once you've identified them. Avoiding fragrances and scented goods can drastically reduce the number of headaches you get. Other common factors include problematic diets, insufficient sleep, and bad posture.
The tendency to get headaches runs genetically, and while one can't change their bloodlines and relatives, they can control how often they get these aches by changing their lifestyle. The following Yoga asanas and lifestyle tips can help everyone live a healthier and more balanced life.
Yoga Asanas for Headaches
A pounding head can stop you from getting a good night's sleep, or worse; it could cause you to miss a top priority session. When you have a headache, whether it's from dehydration, stress, tension, a hangover, or anything else, all you want to do is zap the agony away as fast as possible.
Tension is the most common cause of headaches. Yoga assists in the release of tension and stress in the body using a combination of postures and breathing techniques to enhance holistic life. Taking deep breaths that arise from your diaphragm and fill your lungs will help you release plenty of oxygen into your bloodstream and, as a result, relax your mind and body.
Yoga might be able to help you get rid of your headache for good. Practicing the following easy yoga postures for a few minutes each day will help you better prepare for such headaches. They are developed to stretch and expand specific body regions while also increasing blood flow to your head.
Put your legs up against the wall, as it will stretch and relax the muscles in your neck. It will, in turn, relieve your severe headache in a matter of minutes. Place your right hip against a wall and sit on one end of the mat. Lean back, stretch your legs up the wall, and rest flat on the mat. Make sure your buttocks are almost touching the wall and keep your legs together. Close your eyes, relax your jaw, and slightly lower your chin while placing your hands on your stomach or the mattress. Take deep breaths in this position for 3 to 10 minutes.
Adho Mukha Svanasana
This asana, often known as the Downward Facing Dog Pose, is one of the most well-known in Yoga. Take a few deep breaths and gently hang your head between your shoulders while practicing this pose. By extending the hamstrings and stretching the spine, this beginner-friendly asana relieves weariness, back pain, and stiffness from sitting all day. It increases blood flow to the head, which can help relieve headaches and leave you feeling energized.
One of the most fundamental strategies to relieve discomfort is to stand forward-fold. Uttanasana energizes the neurological system by increasing blood circulation while simultaneously calming the mind. Bend forward with your feet hip-width apart, and your head is resting on the floor. Relax your head and neck by grabbing opposite elbows, softening knees, and grabbing opposite elbows.
Try the Happy Baby Pose if you think your headache is due to back pain that radiates up your spine or if you need to relax for a few minutes. This calming pose will help you relax. Hold your thighs or the outside edges of your feet while lying on your back with your legs bent. Slowly roll from side to side to improve the stretch in your hips and lower back while also lulling your mind into a relaxed state.
Simple Lifestyle Tips to Relieve Headache
Maintaining a healthy lifestyle is unquestionably one of the most effective measures to control migraines and headaches. Whether it's cluster or tension headaches, or a migraine, your lifestyle has a lot to do with preventing the frequency and intensity of these aches. One can lessen the number of headaches they have by avoiding triggers and embracing good practices.
People can tackle headaches or migraines by practicing lifestyle tips that promote overall good health. Adopting a combination of prescribed medicines and advised lifestyle tips is the most efficient way to relieve such aches. There's a lot to consider here, so let's look at some of the finest lifestyle tips recommended for dealing with headaches.
Avoid Triggering Foods
Avoid foods that can cause a tension headache or migraine—wine, chocolate, aged cheeses, and other delicacies. However, if you know that certain foods cause you problems, you should limit how often you consume them.
Don't Smoke, and Do Eat Regular Balanced Meals
Preventing migraines and headaches can be as simple as eating a diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats while avoiding foods that cause an attack. Also, refrain from skipping meals. When you skip meals, you become hungry, which might cause a migraine.
Moreover, smoking is not only bad for your lungs; it can also cause headaches and other side effects.
Follow a Sleep Schedule
Good sleep is the key to maintaining a healthy immune system, preventing melancholy and anxiety, and promoting relaxation. A migraine or tension headache is often triggered by lousy sleeping habits—a lack of sleep or too much sleep. Maintaining a consistent sleep routine, which involves going to bed and waking up at a set time each day, can work wonders.
Maintain a Decent Posture
Throughout the day, pay attention to your posture. Poor posture, such as hunching over a computer all day, can strain the muscles in your head, neck, and shoulders, causing headaches. It may be possible to minimize the frequency of migraines and tension headaches simply by adjusting your posture.
People must become familiar with their breathing patterns and adjust them to relax and cope with headaches. Changes in emotion might result in a fluctuating breathing pattern. When people are worried, they tend to hold their breath and exhale with a high-pitched voice. Depressed people, on the other hand, tend to sigh and talk in a low-pitched voice as they exhale.
Listed below are a few relaxation techniques to try in a peaceful, distraction-free environment with a comfortable body position. Incorporating these lifestyle tips into your routine can help reduce the frequency of headaches.
If your breathing is rushed and short, take long, calm breaths to settle it down. Slowly inhale, then slowly exhale. Inhale deeply and count to five, then exhale slowly and count to five. Pay attention to how your body automatically relaxes as you slowly exhale. Recognize this shift as you'll be able to relax even more. You should feel calmer with each long, slow exhalation.
Pick a safe and comfortable place where you can close your eyes and use your imagination in combination with slow breathing. Consider how your breath enters your nostrils, travels to your lungs, and expands your chest and abdomen, and then picture exhaling the breath in the same manner. Continue to breathe and imagine that you are releasing a little more tension with each exhalation. Observe how relaxation settles in while stress leaves your body.
Suppose these lifestyle tips and yoga asanas do not help. In that case, you should consider contacting an Ayurveda expert, who may be able to prescribe or discuss a treatment plan to control your headaches and cure the root cause. Ayurveda treatments are proven to cure and prevent headaches and are the preferable option for many individuals.
Knowing how to control headaches through Yoga, lifestyle, and behavioral changes is often the most effective strategy to deal with such attacks. Making a healthy lifestyle a priority and committing to Yoga will help improve your headaches drastically! Calm your aching head with Yoga and simple lifestyle tips mentioned above. Do let us know if it helps.
Authored By: Bhavishya Pahwa
About the Author : Bhavishya Pahwa is a budding writer who has always confided in a pen. He believes that art is a cure-all and that introspection followed by writing can add to the sanity of the world.