Wellbeing for migraines and headaches

Migraines and headaches can greatly impact our general wellbeing and happiness. Therefore, to support a healthier workplace and workforce, our HR team have pulled together a number of practical ways to help reduce migraines and headaches and to help keep you fit, healthy and happy at work.

Top tips for reducing headaches and migraines

Acupressure

Acupressure therapy may help to relieve some migraine symptoms. Acupressure involves the application of pressure to specific parts of the body. Stimulating specific points of the body in this way is believed to release muscle tension and alleviate pain, which can reduce headaches and migraines.

Diet changes

Many people who suffer from migraines notice that certain foods can trigger them. Common food triggers for migraines include:

• processed foods
• red wine
• alcohol
• chocolate
• caffeinated beverages.

Being aware of what might be triggering a migraine is critical. Some people use a food diary or migraine journal to keep track of potential triggers. Changing your diet or eating patterns to avoid triggers may help to prevent migraines in the future.

Stress management

Stress is a common trigger for migraines. It can also create a cycle where migraine pain worsens the stress, which then triggers another migraine.

Finding outlets for stress, such as journaling, exercise or meditation, may help to prevent future migraines. You can also try taking a stress management class, choose to take a warm bath or listen to music to try to relieve the stress you feel. By doing these positive actions, a person is choosing to take control of their body’s reaction to the stress in their life, reducing the risk of headaches and migraines.

Yoga or stretching

Yoga is thought to help improve blood flow and reduce muscle tension, which can help relieve symptoms for people who suffer from migraines. It is known to be a great activity for reducing stress too, which we know is a trigger for migraines. All the more reason to sign up to our next in-house yoga session!

Massage

Massaging the muscles in the neck and shoulders can help to relieve tension and alleviate migraine pain. Massage may also help to reduce any stress that you are feeling.

You can choose to use a professional masseuse for a massage (and a nice treat!), or alternatively, you can take a tennis ball and use it to do a self-massage along the shoulders and back. This is a more cost-effective option.

Stay hydrated

Not drinking enough water is a well-known migraine and headache trigger. In fact, it only takes minor dehydration to bring on a headache and this is easily avoided.

Drinking water throughout the day and maintaining a healthy diet is usually enough to stay sufficiently hydrated. If you suffer from headaches and migraines, you can try to drink more water each day to avoid dehydration. People with severe dehydration may initially need an oral rehydration solution to replace missing electrolytes, but it is best to avoid this by drinking plenty of water throughout the day. Please use your wellness water bottle to stay hydrated.

Rest

Lack of sleep and too much sleep can both be triggers for migraine headaches. Maintaining a healthy sleep pattern and getting around 7–9 hours of restful sleep each night can help to reduce stress and prevent migraines.

Compresses

Some people find that placing a cold or warm compress on their head can be soothing and help to reduce migraine pain.

Many people who suffer from migraines report a preference for a cold compress, but warm or cold compresses can both work and it is down to personal preference – you can try both options to find out which works best for you.

In-house support available at New Directions

Don’t forget to contact your HR team for in-house support if you are suffering from headaches and migraines. At New Directions, we offer a Stress Management course for employees and you can also use your Employee Health Shield plan for massages too. Please don’t forget to also use your wellness water bottle to keep you hydrated throughout the day!

We can help you in many ways, so get in touch if you need our support or advice for headaches and migraines!