What are tension headaches?
Tension headaches are the most common type of headache, caused by persistent pressure or tightness around the forehead or the back of the head and neck, feeling like a tight band is squeezing the head. Tension headaches are usually mild to moderate in intensity and can become chronic.
Symptoms of tension headaches
- A dull, throbbing pain, like pressure in the head.
- Feeling tightness or pressure in the forehead or on the sides and back of the head.
- The pain is all over the head, not just in a single spot.
- The pain is more intense in the scalp, temples, or back of the neck and shoulders.
How can I prevent tension headaches?
Reduce stress: The main cause of this phenomenon is stress, so the first thing to do is to limit the causes of stress. To do this, you should participate in meditation, yoga, and breathing exercises. Cultivating calmness through these exercises is a therapy for mental health, helping to reduce stress-induced headaches.
Increase physical activity: Engaging in physical activity for at least 21 minutes a day or at least 150 minutes a week helps improve fluid movement in the body, eliminate toxins through sweat and urine, lubricate joints, muscles, and nerves, and improve blood circulation.
Fun activities like walking, swimming, yoga, pilates, and active social activities help improve your mental and emotional health. This helps the body release endorphins, which are natural painkillers that help reduce tension headaches.
Stay hydrated: Dehydration is one of the most common causes of tension headaches. Try to drink at least 2 liters of water a day. To avoid boredom, you can also drink fruit juice or herbal tea. However, avoid excessive caffeine intake as it can lead to dehydration and trigger headaches.
Get enough restful sleep: To reduce tension headaches, ensure you get at least 7-9 hours of sleep each night. Turn off your phone and laptop at least two hours before bedtime and go to bed before 10 p.m. For a good night 's sleep, sleep in a cool, dark, and quiet environment. Wake up 45 minutes before sunrise and take a warm bath.
Source: https://laodong.vn/suc-khoe/4-cach-giup-giam-dau-dau-do-cang-thang-1394531.ldo
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