👋 Dr. Kelly here.

Do you or someone you love suffer from headaches?

Headaches can be more than just an inconvenience. They can interfere with work, exercise, family time, sleep, and the things you enjoy. Sometimes you can push through a headache, but when you do, your focus may not be there and you may not feel like you are functioning at 100%.

There are several different types of headaches, including tension headaches, migraines, cluster headaches, and sinus headaches. The causes and triggers can be different for everyone, which is why I like to look at the whole picture when helping someone with recurring headaches.

What Can Help Prevent Headaches?

Here are some simple things to consider if headaches are a regular part of your life.

1. Stay Hydrated 💧

One of my favorite recommendations is WATER!

Dehydration can contribute to headaches in some people. A commonly used general guideline is drinking approximately half your body weight in ounces of water per day, although individual needs vary based on activity, climate, diet, medications, and health conditions.

One simple way to monitor hydration is to pay attention to your urine color. Pale yellow generally indicates good hydration. Very dark yellow urine can be a sign that you need more fluids, while completely clear urine may mean you are drinking more than you need.

Don’t wait until you are thirsty to start drinking water.

2. Know Your Headache Triggers

Do you know what triggers your headaches?

Some people notice a connection between headaches and certain foods, drinks, stress, lack of sleep, dehydration, or other lifestyle factors.

For example, MSG, alcohol such as red wine, caffeine changes, or certain foods may be triggers for some people.

Try keeping a headache journal. Write down:

• What you ate and drank
• How much water you had
• How well you slept
• Your stress level
• How much screen time you had
• Exercise or physical activity
• When your headache started
• How long it lasted

Over time, you may begin to notice patterns.

3. Consider Massage Therapy

A body that is constantly holding tension can feel tight and uncomfortable.

Massage therapy may help promote relaxation and reduce muscle tension, particularly around the neck, shoulders, and upper back.

If you notice that your headaches tend to occur after stressful days or when your neck and shoulders feel tight, massage may be one part of your wellness routine.

4. Consider Chiropractic Care

Getting adjusted is another option I use with patients who experience headaches.

When the neck and upper back aren’t moving well, surrounding muscles may become tense and irritated. Chiropractic care is one way to address movement and musculoskeletal factors that may contribute to certain headaches.

My approach is not simply about managing the symptom. I want to understand what may be contributing to your headaches and look at the entire picture.

5. Support Your Body With Proper Nutrition

Depending on the type and cause of your headaches, nutrition and certain supplements may be worth discussing with an appropriately qualified healthcare professional.

For example, B vitamins are important for normal nerve function. Riboflavin, or vitamin B2, has also been studied in relation to migraine prevention.

Magnesium is involved in muscle and nerve function, and magnesium status has been studied in people with migraines.

Supplements aren’t one-size-fits-all, so talk with your healthcare provider about what is appropriate for you, particularly if you take medications or have an underlying health condition.

What Can You Do When You Have a Headache?

If a headache has already started, there are several things you can try.

GET ADJUSTED😁

Heat or Cold?

Some people prefer heat, while others find cold more comfortable.

You can experiment with both. Try one temperature for about 10 minutes, then take a 10-minute break. You can then try the other temperature and see which feels better for you.

Always protect your skin and avoid extreme temperatures.

Try Gentle Acupressure

There are acupressure points that I utilize with my instrument-based techniques, and there are also simple areas you can gently massage at home.

One commonly used point is the webbing between the thumb and index finger. This area can be tender. Apply gentle pressure for about 30 seconds and repeat on the other hand.

You can also gently massage areas of tension on the scalp, hands, feet, neck, and shoulders.

If an area is painful, stop rather than forcing pressure.

Essential Oils

Some people enjoy using essential oils as part of their headache-relief routine.

I like to carry doTERRA PastTense in my purse. Its blend includes oils such as wintergreen, lavender, peppermint, frankincense, cilantro, marjoram, Roman chamomile, basil, and rosemary.

Peppermint or other topical products may also feel soothing for some people.

Remember that essential oils can cause skin irritation or allergic reactions in some individuals. Follow the manufacturer’s directions and use caution, particularly around the eyes and face.

Don’t Forget Your Posture!

Your head weighs approximately 10–12 pounds.

When your head moves forward, the muscles of your neck and upper back have to work harder to support it. This is one reason I encourage patients to pay attention to their posture and what I call “tech neck.”

Think about how much time you spend looking down at:

📱 Your phone
💻 Your computer
📺 Your television
🎮 Gaming devices

Over the course of a day, those positions can add up.

Try This Simple Posture Check

Sit or stand comfortably and look straight ahead.

Ask yourself:

• Are your ears roughly over your shoulders?
• Are your shoulders relaxed?
• Are your shoulders creeping toward your ears?
• Is your chin jutting forward?
• Do you feel tension in your neck or upper back?

Small changes in posture throughout the day can make a difference.

Take screen breaks. Every so often, look away from your screen, stand up, and move your neck and shoulders.

We can also provide a complimentary posture screen to help you see what your posture looks like and where you may be holding tension.

What About Jaw Tension?

Don’t forget about your jaw!

Are you clenching your teeth or jaw?

Jaw tension can contribute to discomfort around the face, head, neck, and shoulders. If you notice that you clench your jaw when you’re stressed, concentrating, or sleeping, it’s worth paying attention to.

At our office, we can evaluate the jaw and work with the muscles around the jaw and neck as part of a whole-person approach.

Sinus Pressure and Headaches

Sinus pressure can also be associated with headaches and facial pressure.

If you frequently experience headaches along with congestion, facial pressure, or other sinus symptoms, it’s important to consider what may be contributing to those symptoms rather than simply masking the discomfort.

Don’t Overlook Your Daily Habits

Sometimes the basics matter.

When I get off track with healthy eating, hydration, sleep, and my normal routines, I notice how much better I feel when I get back to them.

Some people also notice headaches when they change their caffeine intake. If you consume caffeine regularly, making a sudden change can itself trigger headaches in some people, so changes may be better made gradually.

Your daily habits can affect how you feel, and headaches are no exception.

Look at the Whole Picture

If you or someone you love regularly experiences headaches, don’t just focus on the headache itself.

Consider:

💧 Hydration
🥗 Nutrition
😴 Sleep
📱 Screen time
🧍 Posture
💆 Muscle tension
🦷 Jaw clenching
🏃 Movement
🧠 Stress
☕ Caffeine
🔎 Individual triggers

There isn’t one solution that works for every type of headache or every person. Understanding the pattern and possible contributing factors is an important place to start.

Could We Help With Your Headaches?

If headaches are interfering with your life, let’s talk about it.

Text or respond to this email with the word “HEADACHE” to see if we can help you or your loved one.

Even better, ask us about headaches at your next visit!

Mention this email and we can extend our $79 initial evaluation to your family member or friend.

Yours in Health, Naturally,

Dr. Kelly
Tree of Life Wellness Center
Elmhurst, Illinois