Eliminate headaches without taking a pill

At some point in our lives we’ve all experienced a headache, which can ultimately impact our physical and mental performance. Over time, whether your headache is a mild one or a severe migraine, it can degrade your performance in a number of ways, including making it difficult to concentrate and focus because of the pain and affecting your vision. In 2008, the DoD reported that more Warfighters than before, across all branches, reported experiencing a migraine, and another study showed that migraines were a significant reason why many Warfighters did not return to duty. Not all headaches are the same, however. The five most common types of headaches are:

Tension: Typically induced by stress, this head pain feels like constant pressure around the head (temples, back of head, and neck) and sometimes induces nausea and vomiting.

Cluster: Although there is no known cause for this type of headache, it’s characterized by re-occurring severe pain on one side of the head as well as a watery eye, nasal congestion, and/or a runny nose on the same side of the face. You may also feel restless and unable to get comfortable.

Sinus: The symptoms of this type of headache typically include inflamed and infected sinuses, usually accompanied by pain and fever.

Rebound: This type of headache is associated with the overuse of over-the-counter (OTC) medicines, especially painkillers, and prescription drugs.

Migraine: This is a very severe form that feels like a splitting headache; it’s defined by certain criteria:

• You have had least five previous episodes of headaches.
• They last between four hours and 72 hours.
• They have at least two out of four of these features: one-sided pain, throbbing pain, moderate-to-severe pain, and pain that interferes with, is worsened by, or prohibits routine activity.
• And they have at least one of these associated features: nausea and/or vomiting or sensitivity to light and sound.

There are quite a few triggers that contribute to both migraines and other headaches. A report in Headache: The Journal of Head and Face Pain identifies all of the following factors:

Behavioral. Drinking alcohol (i.e., a hangover), sleep deprivation, and exercise can bring on headaches. Although exercise generally is a proven method to prevent headaches, certain types can exacerbate them. If you are experiencing headaches during exercise, avoid doing upper body exercise or lighten your load a little. Heavy lifting can bring about muscle spasms that could be causing your headaches.

Nutritional. Dehydration, skipping meals, too much caffeine, and a nutrient-deficient diet can contribute to headaches. It’s important that you eat a balanced diet and stay hydrated. Associated headaches often diminish almost immediately when you rehydrate. There are also many foods that can trigger a headache (see this list, which also includes tips on alternatives).

Environmental. Too much light/sun, change in seasons, and odors can trigger a headache. Because rapid changes in environmental conditions often accompany military living, this may be a significant trigger that you can do little about. Try relaxation exercises like yoga, massage, or guided imagery to help ease your headache.

Physical. Stress, fatigue, and menstruation can be triggers. In fact, stress and fatigue are two of the top three migraine triggers in the military. The stress and physical demands of combat are major contributors to headaches. Practicing stress relief strategies can be an effective way to prevent and get rid of headaches.

Once you’ve identified the triggers that may be contributing to your headache, simple strategies often can make a big difference. One quick and effective method is stretching:

1. Neck range of motion: Look straight (chin forward), look up (chin upward), look side to side (toward each shoulder).
2. Shoulder shrugs: Shrug up and down, up and forward, and up and back.

Hold each stretch for five seconds, relax for five seconds, and repeat each stretch three to five times.

Research has indicated that there are emerging and effective behavioral techniques that can be used to get relief from—or even get rid of—a headache. The ones outlined here can help you address your headaches with the use of minimal equipment, which is ideal for deployed personnel and especially with infrequent or mild headaches. A few behavioral remedies to consider are the application of hot or cold compress, acupuncture, massage therapy, meditation, yoga, deep breathing, and other relaxation exercises. There is new evidence suggesting that guided imagery might be beneficial in relieving chronic tension headaches. However, if you experience frequent headaches and can find little or no relief, it’s important that you consult a doctor or pain specialist to determine the cause and the treatment that is best for you.

It is important to your performance that you prevent and treat headaches appropriately and as best as you can. For a general list of headache treatment, see the National Headache Foundation. When in doubt, always consult your physician for the best treatment.