10 WAYS TO GET RID OF A HEADACHE

1. Try a Cold Pack

If you have a migraine, place a cold pack on your forehead. Ice cubes wrapped in a towel, a bag of frozen peas, or even a cold shower may lessen the pain. Keep the compress on your head for 15 minutes, then take a break for 15 minutes. 

2. Use a Heating Pad or Hot Compress 

If you have a tension headache, place a heating pad on your neck or the back of your head. If you have a sinus headache, hold a warm cloth to the area that hurts. A warm shower might also do the trick. 

3. Ease Pressure on Your Scalp or Head 

If your ponytail is too tight, it could cause a headache. These "external compression headaches" can also be brought on by wearing a hat, headband, or even swimming goggles that are too tight. In one study, women who loosened their hair saw their headache disappear. 

4. Dim the Lights 

Bright or flickering light, even from your computer screen, can cause migraine headaches. If you’re prone to them, cover your windows with blackout curtains during the day. Wear sunglasses outdoors. You might also add anti-glare screens to your computer and use daylight-spectrum fluorescent bulbs in your light fixtures. 

5. Try Not to Chew

Chewing gum can hurt not just your jaw, but your head as well. The same is true for chewing your fingernails, lips, the inside or your cheeks, or handy objects like pens. Avoid crunchy and sticky foods, and make sure you take small bites. If you grind your teeth at night, ask your dentist about a mouth guard. This may curb your early-morning headaches.

6. Get Some Caffeine 

Have some tea, coffee, or something with a little caffeine in it. If you get it early enough, it could ease your headache pain. It can also help over-the-counter pain relievers like acetaminophen, work better. Just don’t drink too much because caffeine withdrawal can cause its own type of headache.

7. Practice Relaxation

Whether it is stretches, yoga, meditation, or progressive muscle relaxation, learning how to chill out when you’re in the middle of a headache can help with the pain. You might even talk to your doctor about physical therapy if you have muscle spasms in your neck. 

8. Try Massage 

You can do it yourself. A few minutes massaging your neck and temples can help ease a tension headache, which may result from stress. 

9. Take Some Ginger 

A small recent study found that taking ginger, in addition to regular, over-the-counter pain meds, eased pain for people in the ER with migraines. Another found that it worked almost as well as prescription migraine meds. You can try a supplement or maybe brew some tea. 

10. Take Meds in Moderation

Pharmacy shelves are stocked with pain relievers for all kinds of headaches. They may work, but to get the most benefit with the least risk, follow the directions on the label and these guidelines: 

* Choose liquid over pills. Your body absorbs it faster.

* Take painkillers as soon as you feel pain. You’ll likely beat it with a smaller dose.

* If you get sick to your stomach when you get a headache, ask your doctor what might help.

*Ask your doctor what to take to avoid a rebound headache -- pain that sets in after a few days of taking pain relievers.

And be sure to talk to your doctor about what headache symptoms you should not try to treat at home.

Sumber: WebMD

WHY DO WE GET HEADACHES?

Triggers are Different for Everyone

       Practically, every one of us has experienced headaches. Headaches - whether debilitating migraines or less-painful-but-still-annoying tension headaches—are often set off or made worse by a key trigger, says Brian Grosberg, MD, director of the Inpatient Headache Program at Montefiore Headache Center in New York City. Here, the seven most common pain provokers, and how to head off the hurt.

       You're stressed - Stress accounts for 80 % of all migraines. That's because it causes fluctuations in cortisol and adrenaline—the fight-or-flight hormones—which can lead to pain and nausea, says Sheena K. Aurora, MD, medical director of the Headache Center at Swedish Medical Center in Seattle. Stress can also make you clench your jaw and neck muscles, causing neck pain that, in turn, can set off tension headaches.

Trigger Tamer: Meditation, deep breathing, yoga, and massage can help.

          You're hormonal - The dip in estrogen that occurs just before your period can lead to migraines. Similar hormonal fluctuations can also trigger headaches during pregnancy, perimenopause, and menopause.

Trigger Tamer: Take an over-the-counter nonsteroidal anti-inflammatory drug (NSAID) like naproxen or ibuprofen two days before you expect your period, when the headache is likely to happen. If you're experiencing headaches during pregnancy, ask your doctor to recommend a pain-relief plan.

          The weather's changing - Migraine sufferers may be more likely to be hit when temperatures are high, according to a study in the journal Neurology. Shifts in barometric pressure (the density of the air in the atmosphere) may lead to sinus headaches, too.

Trigger Tamer: Do your best to avoid headache triggers on hot days—and keep an NSAID on hand, just in case.

          You didn't sleep well - Insomnia is associated with low levels of the hormone serotonin. That causes blood vessels in the brain to dilate and activate the trigeminal nerve—the main nerve involved in migraines, Dr. Grosberg says—leading to inflammation and the release of pain-causing chemicals.

Trigger Tamer: Go to bed and get up at the same time every day (even on weekends!), cut down on caffeine, and exercise regularly.

          You sniffed bad cologne - "The trigeminal nerve has projections in the lining of the nose," Dr. Grosberg explains. When you detect a noxious smell, the nerve can release substances involved in producing headaches.

Trigger Tamer: Avoid using perfume or scented cleaning products, soaps, or candles—and steer clear of stores that reek of them. 

       You're blinded by the light - Bright light—from fluorescent bulbs, computer glare, or even the sun—can set off that pesky trigeminal nerve.

Trigger Tamer: If possible, switch from fluorescent lights to softer incandescent bulbs, Dr. Grosberg says. Place a non-glare screen over your computer, and try to cut back your usage.

          You're eating the wrong things—or not eating enough - The most likely offenders: Foods that contain the amino acid tyramine (like red wine and aged cheeses), nitrates (hot dogs, deli cold cuts, and other processed meats), or the amino acid phenylalanine (chocolate). All three substances cause blood vessels to constrict and then expand, causing migraines. Skipping meals triggers them, too, because the brain is hypersensitive to fluctuations in blood sugar, Dr. Aurora says.

Trigger Tamer: Eat and drink water regularly, and make sure those meals high in protein to help keep you satiated and maintain blood sugar levels. It's also crucial to figure out which, if any, foods bother you, and ban them from your diet.

Remember that triggers are different for everyone, so the foods and stressors here are a list of suspects, not convicts: You need to narrow it down to your own personal triggers. Try keeping a headache diary to help you identify the ones that trouble you. If you keep track of patterns over time, you should be able to make changes that will help you cope—without having to sacrifice unnecessarily.

Food triggers

 Here's a partial list of major food triggers, according to the US National Headache Foundation:

• Ripened cheeses (such as cheddar, Emmentaler, Stilton, Brie, and Camembert)

• Chocolate

• Marinated, pickled, or fermented food

• Foods that contain nitrites or nitrates (bacon, hot dogs) or MSG (soy sauce, meat tenderizers, seasoned salt)

• Sour cream

• Nuts, peanut butter

• Sourdough bread

• Broad beans, lima beans, fava beans, snow peas

• Figs, raisins, papayas, avocados, red plums

• Citrus fruits

• Excessive amounts (more than 2 cups total) of caffeinated beverages such as tea, coffee, or cola

• Alcohol (including red wine and beer)

 (Source: www.health.com)