●Rest as much as possible

If possible, find a quiet, dark room to lie down and take a nap, but avoid sleeping too much so that you don't wake up with a headache instead. A short nap may get rid of a headache, but it's best not to nap if you don't have one.

●Sleeping flat on your back

Sleeping in an odd position or on your stomach (belly down) can constrict your neck muscles, which can trigger a headache. And sleeping flat on your back is beneficial. Similarly, don't lean forward or turn your head in a certain direction when you're standing or sitting.

●Cold vs. hot compresses

Some people prefer to apply cold compresses to the forehead and neck, which works for many, while others prefer hot compresses to the neck or a hot bath. When a headache strikes you can cover your forehead with a hot or cold pack and massage the blood vessels in your temples to relieve the headache.

●Make facial grooming exercises

The seven soft exercises described below are designed for the face and scalp, and they are designed to help you loosen the muscles in these areas and allow you to take control of your actions at the first sign of a headache.

Raise your eyebrows: raise and lower both of them at the same time.

Squint: Squint your eyes quickly and then relax. Next, squint your right eye hard and relax. Next, squint your left eye and relax.

Frowning: Squeeze your eyebrows hard and relax.

Open your mouth: slowly open your mouth as far as it will go, then slowly close it.

Move your jaw: open your mouth slightly and move your jaw from side to side.

Crinkling the nose: Squeeze the nose upwards as if smelling a bad odor.

Make a face: Make a face at random, like when you were a kid. Don't worry, your face won't be deformed by this.

●Deep Breathing

Deep breathing is a great way to relieve tension. When the rise and fall of your stomach is more pronounced than your chest, it means you're doing it right.

●Acupressure points

Studies have found that acupressure points and chiropractic care have fewer side effects and last longer than conventional medication. There are a few key pain points, including the Hegu point on the tiger's mouth where the thumb meets the index finger and the Juzhang point at the base of the cheekbones on either side of the nose (press until sore), which help with sinus headaches; the Lily point at the top of the head, which is very effective for throbbing headaches; and the Cranial Point (commonly known as the solar plexus), which is the most effective point to press for migraine headaches.

●Wearing a headband

Tying a bandage around the head reduces blood flow to the scalp, thus reducing migraines.

●Take aspirin in moderation

For headaches that occur once or twice a month, aspirin or other common anti-inflammatory medications can come in handy. Overuse of such medications, however, will cause more pain. Also, if you decide to use aspirin for a headache, you should take it as soon as the headache starts, otherwise it will not be effective.

●Adding vitamin C

Higher altitudes can trigger headaches. In this case, it is beneficial to take aspirin with vitamin C. When you're traveling to high altitude, take 3,000 to 5,000 milligrams of vitamin C, along with two aspirin capsules a day, the day before you leave and during your trip. However, you should consult your physician before taking them. A physician's permission should be obtained before taking any high doses of vitamins.

● Ways to Avoid Intensive Migraines

This type of headache affects 90 percent of men. Unfortunately, intensive migraines have a tendency to recur. Intense migraines may occur every day for weeks, sometimes for months. The reason for its occurrence is unknown, but it may be hormonally or genetically related. Currently, there is research being done on the possible association of testosterone (the male hormone) with Intense Migraine. At the same time, doctors have noticed a ****same phenomenon that men who suffer from intensive migraines tend to be smokers. Therefore, it is best to quit smoking soon, or at least reduce the amount. And do not take naps. In this way, perhaps you can officially say goodbye to intensive migraine.

●Don't wear perfume

Strong perfume can stimulate your nerves and may trigger a migraine.

●Don't overdo it

There's one scenario you may not have thought of, believe it or not, when you don't have a headache and the atmosphere is good, intercourse can trigger a headache, which is a type of headache that comes from overdoing it. People with migraines are more prone to this than those with tension headaches alone.

●Protect your eyes

Harsh light, such as sunlight, magenta lamps, and TV screens, can cause you to squint, which can lead to eyestrain and ultimately a headache. Remember to wear sunglasses when you're going outside. If you're working in front of a computer, remember to take a break.

●Less alcohol

Drinking a little may not hurt, but drinking too much can be a problem. Spirits also contain tyramine.

●Cultivate a sense of humor

If you often take things very seriously, you're probably frowning a lot and worrying a lot, and it's no wonder you get headaches. You should learn to relax and take things lightly.

Nutrition and diet

●Eating on time

Skipping or delaying meals can cause headaches. Missing a meal can cause muscles to tighten, and when blood sugar drops due to lack of food, blood vessels in the brain constrict, causing them to dilate when you eat again, which can lead to a headache.

●Watch the amount of caffeine

If you take a lot of caffeine every day, your blood vessels will dilate, which can contribute to headaches. Therefore, it's best to limit yourself to a maximum of two cups of coffee a day.

●Eat less salt

Some people consume high amounts of salt, which can trigger migraines.

●Refuse chocolate

Not only is chocolate fattening, it also contains tyramine, the main suspected cause of headaches. Fortunately, many young people have developed a tolerance to this chemical reaction.

Also, drupes and aged cheese contain tyramine and should be avoided.

●Eat starchy foods

Eat starchy foods like rice, potatoes, crackers, or bread. While wheat foods are problematic foods that cause migraines in some people, if you can tolerate these types of foods, they may help instead. Some people find that when they have a migraine, eating more toast, crackers, pasta, potatoes, or other starch-rich foods instead reduces the symptoms of a headache or nausea, and even shortens the duration of the headache. Try a wide variety of starchy foods and experience will tell you if they work.

●Avoid foods that cause headaches

Recent research has made it possible to more accurately identify which foods are problematic or effective. Prevention is the best cure in the first place, so let's start by identifying the foods that cause migraines so we can avoid them.

●Foods that don't cause pain

Foods that don't cause pain don't in fact cause headaches or other distressing conditions. These foods include: brown rice, cooked or dried fruit: cherries, prunes, pears, and plums (with the exception of citrus fruits, apples, bananas, peaches, or tomatoes) cooked green, yellow, and orange vegetables: artichokes, asparagus, broccoli, beets, leafy greens, lettuces, spinach, peas in a pod, knapweed, tapioca, and taro.

Water: tap water, mineral water, or carbonated water. And certain beverages, even herbal teas, can cause migraines. Condiments: small amounts of salt, syrup, and vanilla extract.

●Common Questionable Foods

Common questionable foods are often prone to giving headaches to people with weak resistances. You probably can't even think of which foods they could be. Just as there are foods that can cause you to break out in a skin rash and become allergic, there are also foods that can cause changes in the blood vessels or nerves in the body of a migraine sufferer. Here are some common migraine foods, in order of importance:

Dairy products (including skim or whole milk, goat's milk, cheese, yogurt, and so on), chocolate, eggs, citrus fruits, meats (including beef, pork, chicken, turkey, fish, and so on), wheat (refined breads, pastas), nuts and peanuts, tomatoes, onions, corn, apples, and bananas.

Certain beverages and additives are also among the worst problem foods, including alcoholic beverages (especially red wine), caffeinated beverages (coffee, tea, and colas), monosodium glutamate, sugar substitutes, and nitrites.

● Conduct a two-week experiment in dietary modification

The first step in treating migraines is to test whether the headaches are caused by a common problem food. The way to test this is to avoid eating these things and then at the same time add a large amount of safe foods to your daily diet to see if the migraines still come back. If it still comes on, keep track of how often it comes on.

Here are the dietary adjustments. It is recommended that they be limited to two weeks:

1, Eat large amounts of foods on the safe foods list.

2. Avoid common problem foods altogether.

3. Consume foods that are not on either food list.

If your migraines go away or your attacks decrease after you change your diet, resist the temptation to open a bottle of wine or eat a slice of pizza to celebrate, and the next step is to identify which foods are your problem foods. The next step is to identify the foods that are your problem foods. This is done by adding one of the previously removed foods back into your diet every two days to see if any symptoms appear. Start at the bottom of the list (bananas) and work your way up to the most problematic foods, including foods you don't like in the first place, which you can certainly skip. If you have the luxury of doing so, you can also test whether the drinks and additives in the common problem foods are also problem foods for you.

Meanwhile, you can consume large quantities of each new food you add back in, so you'll know if the food causes headaches. If it doesn't cause problems, that food can remain in your diet, and any food that causes headaches should be removed from your diet. After one to two weeks, try the suspected food again to reconfirm. Keep your diet simple so that each time you add a new food, you can easily notice its effect.

●Ways to overcome menstrual pickaxe headaches

Changes in the highs and lows of estrogen may make you prone to headaches. That's why migraines often begin after puberty and disappear after menopause; they're more than three times as likely to occur in women as in men, and they suddenly disappear during pregnancy, when estrogen's influence is just replaced by progesterone.

Food can improve estrogen instability. If you can avoid animal fats and minimize vegetable oils, you'll have less estrogen in your body. Foods high in iron can more easily help you eliminate excess estrogen from your body.

●Use food to fight menstrual pickaxe headaches

As far as you can, it is best to try to use natural foods to treat migraines and equalize hormone production so that there will be no side effects. Here are some principles of using food to treat migraines:

1. Try to eat foods that don't cause pain, such as brown rice: cooked vegetables, like broccoli, brussels sprouts, spinach, and beets; and cooked, non-citrus, dried fruits.

2. Avoid common problem foods in general altogether. If your migraines lessen or stop, you can go back and try the problem foods, one at a time, to characterize their effects.

3. If the first two steps still don't get rid of your migraines, elimination recipes can help you identify sensitive foods.

4. Avoid animal foods and minimize vegetable oils to reduce hormonal ups and downs; eat more grains, beans, vegetables and fruits with natural fiber.

●Take calcium tablets

Calcium can not only treat but also prevent migraines. One study reported that a woman who took 1,200 to 1,600 milligrams of elemental calcium was able to stop a migraine that had just started. However, it's important to avoid getting calcium from milk, buttermilk, or other animal foods, as it can do more harm than good.

●Smaller, more frequent meals

Smaller, more frequent meals can stabilize blood sugar levels, which can trigger migraines. The diet should include almond nuts, almond milk, watercress, parsley, fennel, garlic, cherries, and avocado. See Chapter 4 on hypoglycemia and refer to its dietary guidelines.

● Supplemental Nutritional Notes

1 Magnesium

Studies have shown that magnesium can deal with migraines. If you have a lot of magnesium in your diet, the chances of getting a migraine must be low. One of the reasons that emotional stress can cause migraines may be that it depletes your body of magnesium. Researchers have found that adding 200 milligrams of magnesium supplements a day, in addition to the magnesium you get from food, can help you prevent migraines.

Magnesium is particularly effective for premenstrual headaches in women, and is usually taken with 50 to 100 milligrams of vitamin B6.

This combination is very effective in treating premenstrual headaches if taken daily, but it can also be taken only five days before your period is due. We can also get magnesium from food, and foods rich in magnesium include whole grains (cereals with naturally occurring intact fiber), rice, barley, and oats; dried non-citrus fruits, such as figs; and green vegetables, especially broccoli and spinach. These are safe foods that don't cause pain.

2) Calcium and Vitamin D

Calcium and vitamin D can also be used to prevent migraines. You can take supplements, but the best source of calcium is still leafy green vegetables and legumes. If you take supplements, you can take 1,000 to 2,000 milligrams of elemental calcium a day.

The body's ability to absorb calcium from food is linked to vitamin D, which is naturally formed in the skin when exposed to sunlight. Just ten minutes of sunlight a day produces enough vitamin D for the body's needs. If you take vitamin D supplements, the appropriate dose is 200 IU (five micrograms) a day. The researched dose for migraine prevention is 50,000 IU per week, which far exceeds the general safety recommendations, so you should only take such a high dose under the guidance of your physician. You should also avoid animal protein, coffee, tobacco, and excess sodium and sugar to prevent calcium loss. Regular and frequent exercise can also help you preserve the calcium in your bones.

3) Gluconic acid

Take 1 tablet at a time, dissolved in the mouth, twice a day. It can improve the oxygenation and action of the brain.

④ Nicotinamide thiamine plus nicotinamide 16 (B3)

Take 800 and 200 milligrams each time, 3 times a day. They improve blood circulation to the brain.

⑤ Rutin

200 milligrams a day. It can help remove toxic gold dust that can cause migraines.

6 Progesterone

Progesterone is a natural over-the-counter hormone that assists the body in suppressing drastic hormonal changes, and it can help women get rid of migraines, or at least it is quite effective for those who often have migraines around the time of their period.

Natural progesterone comes from wild yams, and to treat migraines, use an over-the-counter, topical form of progesterone lotion, such as Pro-Gest, by applying a thin layer to the skin every day for ten days before your period, using up about 1-2 ounces.

7) Pantothenic acid (B5) or royal jelly (natural)

100 milligrams each time, twice a day. Royal Jelly is rich in pantothenic acid. Helps upper kidneys cope with stressful situations.

Herbal Remedies

● Try the following medicinal plants

① Chrysanthemum repens

Take 2. 50 mg or 2 to 3 fresh leaves daily.

2) Chamomile and Ginkgo biloba extract

Chamomile relieves pain, and Ginkgo biloba promotes blood circulation to the brain. An experiment on the medicinal properties of chamomile showed that 24% of users experienced relief from migraines and vomiting with no side effects.

European mint, rosemary, and mugwort are all effective substances in the treatment of migraine headaches.

Other therapies

●Exercise

Exercise is one of the most effective ways to prevent headaches because it can help you relieve tension and stress. If the headache is not too severe, exercise can help you get rid of it. However, if the headache is severe, do not exercise to avoid making it worse, especially for migraine sufferers.

●Try biofeedback

Biofeedback is a technique that uses relaxation of the mind and body to control blood flow, which can help relieve migraines and tension headaches. To perform biofeedback, an instructor will place a thermometer on your index finger, and if you relax, this thermometer will show that your blood vessels have dilated, helping blood flow to your fingertips. Believe it or not, your will can influence whether or not blood flows to your brain, and by extension, your headaches. Talk to your doctor about biofeedback training.

●Acupuncture

Acupuncture also helps many people, and you can talk to your doctor about treatment options.

●Headache treatment with cayenne pepper

The oldest treatment for migraines is the use of capsaicin, a pungent ingredient in chili peppers, which depletes P, the chemical responsible for nerve conduction (which is used by nerve cells to send signals of pain). In one particular study, a specially formulated form of capsaicin was put into the nostrils of 15 headache sufferers, seven of whom experienced a complete disappearance of their headaches and three others experienced a 75 percent reduction in pain.

●Eating more spoons can reduce headaches

Ginger blocks histamine and also inhibits prostaglandins, one of the chemicals that cause inflammation. Few people are allergic to ginger or experience migraines from it, and 500-600 milligrams (about 1/4 teaspoon) of fresh ginger powder mixed with a glass of water is helpful in reducing headaches. You can drink a cup every few hours, up to about 2 grams a day.

●Listen to soft music

Soft music has a calming effect and can help relieve migraines.

Medication

●Selective medication

If you're still experiencing headaches despite following all of the above, you're wondering if you should take painkillers. Don't use medication as the mainstay of your treatment until you've done some research on your problem foods and tried to follow an ideal recipe, or you'll be adding fuel to the fire. Medications are not a substitute for food therapy, but they can be used as an adjunct when necessary. Here's a rundown of some anti-migraine medications and their main side effects:

1. Aspirin. Helps relieve mild headaches, but the main drawbacks are gastrointestinal upset, bleeding, and allergic reactions. Children should always follow their doctor's instructions when taking aspirin, as it can cause Lyme disease.

2. Non-steroidal anti-inflammatory drugs. For example, Ip, which is very similar to aspirin, so this type of medicine can also cause gastrointestinal side effects.

3. Acetaminophen. It can also slightly reduce the symptoms of mild headaches, however, long-term use can cause liver and kidney problems.

4. Metolamex. Often used for oral pain relief to improve the ability of the drug to be absorbed and to reduce nausea.

5, Ergotamine. It causes constriction of swollen blood vessels, and is quite effective for most people if taken early in the onset of a migraine. But the biggest danger is that if you take it every day, it can become a habit and therefore inhibit your body's natural ability to fight the virus. Once you stop taking it, severe, long-term headaches may occur, and ergotamine doesn't help with tension headaches.

6. Sumatriptan: It reduces migraines and intensive headaches. It works by narrowing the blood vessels leading to the brain to preserve the potency of the blood vessels needed for long-term use. Overdose and abuse are rare.

7. Ricardoin: More than half of the people who have used it, as little as 4% of the solvent can eliminate migraines. It is used by first lying on a bed or a large table with the head hanging down along the edge and then turning to the side of the headache. Drop half a handful of Ricardoin solvent through your nostrils and wait about 30 seconds. If you have headaches on both sides, drop the medicine in the other nostril as well. Ricardoin will apparently have some effect on the nerve bundles just below the nasal mucosa. If necessary, you can take a 2nd drop after 2 minutes.

●Medications that can prevent migraines

If you have tried to improve your diet, take pyrethrum and other precautions as described above, but your migraines just don't stop, or you have more than 3 attacks a month, then you may want to consider preventive medications. These medications will not eliminate all migraines, but they will make them less frequent. You should wait patiently for a month or two to see how these medications work, but of course be sure to get a proper diagnosis from your doctor beforehand. However, usually these medicines do not help much with tension headaches.

1. Cardioplegia and Metoprolol: About one-third of migraine sufferers experience a substantial reduction in their migraine symptoms after taking the medication, and another third experience a slight reduction in their pain. They are safe for most people while blind and have been used for a long time. However, if you have asthma or diabetes, you should not take this type of medication. In addition, because of the effects of cardiac glycosides in preventing rapid heartbeat, be sure to discuss your exercise regimen with your doctor beforehand.

2. Calcium channel blockers: Sometimes used to prevent migraines, these are especially prevalent in Europe. However, doctors are increasingly reluctant to use them nowadays because of the side effects.

3. Serotonin blockers: They work similarly to Xanax, but have more side effects when taken over a long period of time and are particularly prone to fibrous degeneration in the chest and abdomen.

4. Amipramine: It is an antidepressant that also prevents migraines. It is generally quite safe, except for common side effects such as dry mouth, constipation and drowsiness. Do not take more than the dosage listed on your prescription.

5. Wellbutrin: It is an antispasmodic that also prevents migraines. However, it can occasionally produce side effects such as weight gain, hair loss, and tremors.

6. Aspirin: It can also help you prevent some migraines. A medical study found that if taken every other day, it can reduce the frequency of migraine attacks by up to 20 percent, although this benefit should be weighed against the aforementioned side effects.

●Danger Signs

Headaches can often indicate a serious illness, so if you're experiencing any of the following symptoms, it's important to be alert and get checked out as soon as possible.

*You are over 40 and have never had recurrent headaches before.

*The headache is in a different location.

*The headache gets more intense the more Cambodian it is.

*Headaches become more frequent.

*The cause of the headache is unknown and different from usual.

*The headache is accompanied by neurological symptoms such as paralysis, dizziness, blurred vision, or memory loss.

*The headache occurs at the same time as other problems or pain.