Effective Headache Prevention and Management Strategies

Lifestyle Modifications

Sleep Hygiene

• Maintain consistent sleep schedule
• Aim for 7-9 hours nightly
• Create a dark, quiet sleeping environment

Dietary Considerations

• Stay hydrated (8-10 glasses daily)
• Identify and avoid trigger foods
• Common triggers include:
  • Caffeine
  • Alcohol
  • Aged cheeses
  • Processed meats
  • MSG

Stress Management

• Practice regular relaxation techniques
• Deep breathing exercises
• Progressive muscle relaxation
• Meditation or mindfulness

Environmental Factors

Workplace Ergonomics

• Proper posture at desk
• Screen at eye level
• Regular breaks (20-20-20 rule)

Light Management

• Reduce bright screen exposure
• Use anti-glare filters
• Consider tinted lenses

Physical Activity

Exercise Guidelines

• 30 minutes moderate activity daily
• Regular neck stretches
• Low-impact aerobic exercises

Preventive Measures

Tracking

• Keep headache diary
• Note triggers and patterns
• Record medication effectiveness

Early Intervention

• Recognize warning signs
• Act on early symptoms
• Use prescribed medications as directed

When to Seek Medical Care

• Sudden severe headaches
• New or changing patterns
• Associated neurological symptoms