Is the summer heat making your headache worse?
Simple ways to avoid summer headache.
By Cheshire Que
Published May 2, 2023 07:02 am
There are several types of headaches, which can occur in different areas of the head. You may feel the pain just on one side of the head like when you experience migraine and cluster headache (pain localized in the eye area). It could also feel like there is a band squeezing your head, which is a symptom of tension headache that is commonly triggered by stress. Whatever type of headache you may experience, we can all agree that heat aggravates it, don’t we?
The Philippine Atmospheric, Geophysical, and Astronomical Services Administration or PAGASA advised that El Niño is favored for the month of May to July this year with chances of increasing until the first quarter of 2024. Due to the dry spells and droughts brought about by decreased rainfall during El Niño, our usual hot weather will just get worse due to the temperature rising. This will not bode well for migraine sufferers, as well as those who regularly experience bouts of headache.
Are we doomed to summer headache until the scorching weather eases? Don’t fret because there are simple ways to prevent this debilitating condition. And we are not talking about popping pills like paracetamol or other pain reliever drugs.
First of all, ensure that you are drinking water throughout the day. More will be needed if you sweat, have sun exposure, or engage in physical activities that increase your core temperature such as exercise. Inadequate water intake leads to dehydration. This will cause the brain to “shrink” and pull away from the skull, putting pressure on nerves and causing pain in the form of headache. Drink water even when you are not thirsty. Do not wait until the throat is parched because that simply means you are already dehydrated. Remember, the brain is not only a fat organ in the body. It is also wet. It needs to stay wet and kept well hydrated.
Second, get at least seven to eight hours of sleep. Not getting adequate sleep will deprive your brain from its much needed time to rest and repair. This will also trigger the release of chemicals that trigger inflammation and pain. Thus, headache occurs. Did you know that oversleeping can also cause headache? Unless you are under stress or ill, you shouldn’t be sleeping for longer than nine hours. Oversleeping may disrupt your circadian rhythm, also known as body clock, which is connected to the production of brain chemicals or neurotransmitters.
Third, you might be consuming a considerable amount of nitrates in your diet. Nitrates naturally occur in plant food like spinach and beetroot. These do not cause headache as the nitrates get converted to nitric oxide benefitting the heart and cells in the body. Moreover, the phytonutrients and antioxidants that vegetables contain decreases inflammation. Unfortunately, the nitrates found in animal products, specifically the ones that are highly processed like cured meats, canned meats, and dairy products, are linked to headaches among other illnesses. And what do we usually see during picnics? Hotdogs, sausages, and the like, which are high in nitrates used as preservatives.
Lastly, studies have shown that low magnesium level in the body is associated with migraine. Deficiency in magnesium constricts blood vessels and impedes blood flow in the brain causing headache. Magnesium is a mineral found in green leafy vegetables like malunggay, nuts, and seeds like chia seeds and peanuts. Oats and brown rice also contain magnesium. Consult your registered nutritionist dietitian regarding proper supplementation.
Say good bye to summer headaches by carefully watching your fluid intake and diet as well as practicing sleep hygiene.
[[email protected]](mailto:[email protected])
The Philippine Atmospheric, Geophysical, and Astronomical Services Administration or PAGASA advised that El Niño is favored for the month of May to July this year with chances of increasing until the first quarter of 2024. Due to the dry spells and droughts brought about by decreased rainfall during El Niño, our usual hot weather will just get worse due to the temperature rising. This will not bode well for migraine sufferers, as well as those who regularly experience bouts of headache.
Are we doomed to summer headache until the scorching weather eases? Don’t fret because there are simple ways to prevent this debilitating condition. And we are not talking about popping pills like paracetamol or other pain reliever drugs.
First of all, ensure that you are drinking water throughout the day. More will be needed if you sweat, have sun exposure, or engage in physical activities that increase your core temperature such as exercise. Inadequate water intake leads to dehydration. This will cause the brain to “shrink” and pull away from the skull, putting pressure on nerves and causing pain in the form of headache. Drink water even when you are not thirsty. Do not wait until the throat is parched because that simply means you are already dehydrated. Remember, the brain is not only a fat organ in the body. It is also wet. It needs to stay wet and kept well hydrated.
Second, get at least seven to eight hours of sleep. Not getting adequate sleep will deprive your brain from its much needed time to rest and repair. This will also trigger the release of chemicals that trigger inflammation and pain. Thus, headache occurs. Did you know that oversleeping can also cause headache? Unless you are under stress or ill, you shouldn’t be sleeping for longer than nine hours. Oversleeping may disrupt your circadian rhythm, also known as body clock, which is connected to the production of brain chemicals or neurotransmitters.
Third, you might be consuming a considerable amount of nitrates in your diet. Nitrates naturally occur in plant food like spinach and beetroot. These do not cause headache as the nitrates get converted to nitric oxide benefitting the heart and cells in the body. Moreover, the phytonutrients and antioxidants that vegetables contain decreases inflammation. Unfortunately, the nitrates found in animal products, specifically the ones that are highly processed like cured meats, canned meats, and dairy products, are linked to headaches among other illnesses. And what do we usually see during picnics? Hotdogs, sausages, and the like, which are high in nitrates used as preservatives.
Lastly, studies have shown that low magnesium level in the body is associated with migraine. Deficiency in magnesium constricts blood vessels and impedes blood flow in the brain causing headache. Magnesium is a mineral found in green leafy vegetables like malunggay, nuts, and seeds like chia seeds and peanuts. Oats and brown rice also contain magnesium. Consult your registered nutritionist dietitian regarding proper supplementation.
Say good bye to summer headaches by carefully watching your fluid intake and diet as well as practicing sleep hygiene.
[[email protected]](mailto:[email protected])