Khaberni - A British pharmacist revealed effective methods to overcome headaches without resorting to traditional painkillers, explaining how simple daily practices can reduce pain frequency and improve quality of life.
Pharmacist Deborah Grayson explained that excessive reliance on paracetamol or ibuprofen can lead to what is known as "medication overuse headache," where the pain temporarily subsides before returning with increased intensity, creating a chronic cycle that is difficult to break.
Grayson noted that most types of headaches are associated with lifestyle factors, including lack of sleep, dehydration, low or fluctuating blood sugar levels, prolonged screen use, and muscle tension.
To avoid these issues, she advised starting the day with a balanced meal that stabilizes blood sugar levels, such as a vegetable omelet, oats with yogurt and fruit, or avocado with poached eggs on whole wheat bread, which ensures gradual energy release and reduces the risk of headaches.
Grayson also stressed the importance of drinking water in quantities ranging from 250 to 500 ml in the morning, and continuing to hydrate throughout the day, to avoid the effects of dehydration on the brain and blood vessels, according to the "Daily Mail".
She explained that practicing simple stretching exercises for the neck and shoulder muscles helps improve blood circulation and reduce muscle tension associated with headaches.
Meanwhile, directed breathing techniques, such as the 4-7-11 method or alternating nostril breathing, can alleviate physical and chemical stress, reducing the likelihood of tension headaches.
Finally, she recommended taking short breaks every 15 minutes while using screens to relieve eye strain, improve posture, and reduce muscle fatigue.
