How caffeine can help you manage headaches and other tips

Headaches are a problem that almost all of us face at some point.

They can last from a few minutes to a few days and the pain can be sharp, dull, stabbing or throbbing and sometimes spread beyond the head to the scalp, face or even neck.

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While it’s easy to panic about what might be behind a severe headache, Dr Katy Munro, GP and expert at the National Migraine Centre, says it’s rarely anything serious.

“It’s natural to worry that something is seriously wrong, but the chances of that happening are actually very low,” she explains.

She advises that if this is your “first or worst headache, get it checked out by a doctor”, but if you’re experiencing milder, recurring headaches there are a few simple things you can try at home as well as seeing your GP.

Dr. Xand says that understanding your own headaches can be surprisingly helpful, because they often don’t have a single cause. So keeping a journal can help you spot trends and triggers.

For some people, weather conditions such as thunder and lightning might trigger it, while for others it might be a sensitivity to light.

“The worst time for me is when we’re driving in the fall and the sun is low and it’s sparkling through the trees… it’s really aggravating,” says Dr. Munro.

It’s worth noting things like:

• What were you doing when the headache started?
• What you ate or drank
• How well you slept
• The weather
• For women, track your menstrual cycle, as headaches may be linked to hormonal changes.

But Dr Munro warns not to overdo it.

“I made the mistake of making mine very detailed, which was depressing. Instead, keep it simple and maybe write a number from one to 10 to summarize the impact it had on your day.

“It’s also helpful to track how many clear days you have, not just the bad ones.

Your doctor can then review it to help identify patterns.

You might think that caffeine is something you should immediately avoid if you have a headache, but Dr. Munro says the truth is more nuanced.

In small, careful doses, it can make painkillers more effective if you don’t consume too much caffeine daily.

“Caffeine is a co-analgesic, meaning it can enhance the effect of a painkiller,” says Dr Munro, but avoid it in the afternoon and evening as it can disrupt your sleep.

It’s also worth thinking more broadly about your caffeine intake: consuming a lot each day can cause caffeine overuse headaches, and if you stop suddenly you could get a withdrawal headache.

What you eat and when can make a difference if you have headaches.

Dr. Munro recommends following a diet similar to the Mediterranean one, rich in protein, healthy fats and complex carbohydrates which can help stabilize your energy levels.

You should avoid quick-release sugary snacks and especially not skip meals as this can be a common trigger.

Dr. Munro says she found that her headaches were relieved by cutting out dairy and gluten, although it’s not universal.

“I also found that eating regularly and having lunch at work made a difference,” she says.

As well as thinking about diet, Dr Munro says regular exercise, good sleep, stress management and good hydration can also help reduce headaches.

You should drink enough during the day so that your pee is a clear, pale color and you don’t feel thirsty.

“There are many things, like painkillers or anti-nausea tablets, that you can buy over the counter that can be helpful in managing headaches,” says Dr. Munro.

She warns that you should avoid “anything with codeine” because it can cause more frequent headaches and worsen symptoms like nausea.

“Painkillers can be extremely effective, but it depends on the severity of your headache.

“If they become more frequent or intense, your GP can help you find a more suitable medication.”

Make sure you don’t regularly take painkillers more than two days a week, as this will reduce your risk of rebound headaches.