Should you exercise when you have a headache. Is working out with a headache beneficial or harmful. What are the key factors to consider before deciding to work out with a headache. How can you prevent headaches from interfering with your fitness routine.

Understanding the Impact of Exercise on Different Types of Headaches

Headaches can be a frustrating obstacle to maintaining a consistent workout routine. The decision to exercise when experiencing a headache isn’t always straightforward, as the effects can vary depending on the underlying cause. Let’s explore how different types of headaches interact with physical activity.

Tension Headaches and Exercise

Tension headaches, characterized by a dull, aching sensation often described as a tight band around the head, are one of the most common types of headaches. Can exercise help alleviate tension headaches. In many cases, yes. Physical activity can reduce muscle tension, increase blood flow, and release endorphins, potentially providing relief from tension headaches.

However, it’s crucial to approach exercise cautiously when dealing with a tension headache. Start with low-impact activities such as gentle stretching, walking, or using an exercise bike. These activities can help improve circulation without exacerbating pain. If you notice an improvement, you may gradually increase the intensity of your workout.

Migraine Headaches and Physical Activity

Migraines present a more complex challenge when it comes to exercise. For some individuals, physical activity can trigger or worsen migraine symptoms. On the other hand, regular exercise has been shown to reduce the frequency and severity of migraines in the long term. How can you navigate this paradox?

• Listen to your body: If you feel a migraine coming on, it’s often best to postpone your workout.
• Choose low-impact activities: Opt for gentle exercises like yoga or tai chi during migraine-prone periods.
• Stay hydrated: Dehydration can trigger migraines, so ensure adequate fluid intake before, during, and after exercise.
• Warm up gradually: Sudden, intense physical activity can provoke migraines in susceptible individuals.

The Role of Dehydration in Exercise-Induced Headaches

Dehydration is a common culprit behind many exercise-related headaches. When you’re dehydrated, blood volume decreases, potentially leading to reduced oxygen flow to the brain and resulting in a headache. How can you prevent dehydration-induced headaches during exercise?

1. Drink water consistently throughout the day, not just during workouts.
2. Consider electrolyte-rich beverages for longer or more intense training sessions.
3. Monitor your urine color – pale yellow indicates proper hydration.
4. Adjust fluid intake based on climate, exercise intensity, and individual sweat rates.

Is it advisable to exercise if you suspect dehydration is causing your headache. Generally, it’s best to focus on rehydrating before engaging in physical activity. Exercising while dehydrated can exacerbate the headache and potentially lead to more serious health issues.

Exertion Headaches: When Exercise Itself Is the Trigger

Exertion headaches occur during or immediately after intense physical activity. These headaches are often described as throbbing pain that affects both sides of the head. What causes exertion headaches? They’re believed to result from the rapid increase in blood flow to the head and neck during strenuous exercise.

If you frequently experience exertion headaches, consider the following strategies:

• Gradually increase workout intensity to allow your body to adapt.
• Ensure proper form and technique to reduce unnecessary strain.
• Include a thorough warm-up and cool-down in your exercise routine.
• Stay hydrated and maintain stable blood sugar levels during workouts.

When should you be concerned about exertion headaches? If they persist, increase in severity, or are accompanied by other neurological symptoms, consult a healthcare professional to rule out underlying conditions.

The Potential Benefits of Exercise for Headache Prevention

While exercising with an active headache can be challenging, regular physical activity may play a crucial role in preventing future headaches. How does exercise contribute to headache prevention?

• Stress reduction: Physical activity helps lower stress levels, a common trigger for various types of headaches.
• Improved sleep quality: Regular exercise can promote better sleep patterns, reducing the likelihood of sleep-related headaches.
• Enhanced circulation: Consistent physical activity improves overall cardiovascular health, potentially reducing the frequency of headaches.
• Endorphin release: Exercise stimulates the production of endorphins, natural pain-relieving compounds that can help manage headache pain.

What types of exercise are most beneficial for headache prevention? Low-impact aerobic activities, such as brisk walking, swimming, or cycling, are often recommended. Additionally, mind-body practices like yoga and tai chi can be particularly effective in managing stress-related headaches.

Identifying Red Flags: When to Avoid Exercise with a Headache

While many headaches are benign and may even improve with exercise, certain symptoms should prompt immediate medical attention and avoidance of physical activity. What are the red flags to watch for?

• Sudden, severe headache often described as the “worst headache of your life”
• Headache accompanied by fever, stiff neck, or rash
• Neurological symptoms such as vision changes, weakness, or confusion
• Headache following a head injury
• Progressive worsening of headache symptoms over time

These symptoms could indicate more serious conditions such as meningitis, cerebral hemorrhage, or increased intracranial pressure. In these cases, exercising could potentially exacerbate the underlying condition and lead to severe complications.

Tailoring Your Workout Routine to Manage Headaches

For individuals prone to headaches, adapting your exercise routine can help minimize the risk of triggering or worsening headache symptoms. How can you modify your workouts to accommodate headache tendencies?

Timing Your Workouts

Pay attention to patterns in your headache occurrences. Do they tend to happen at certain times of day? Schedule your workouts during periods when you’re less likely to experience headaches. For many people, morning exercises may be less likely to trigger headaches compared to evening workouts.

Intensity Management

High-intensity interval training (HIIT) and other vigorous exercises can sometimes trigger headaches in susceptible individuals. Consider incorporating more moderate-intensity, steady-state cardio exercises or strength training with longer rest periods between sets.

Environmental Factors

Be mindful of environmental triggers that may contribute to headaches during exercise:

• Bright or flickering lights in gyms
• Strong odors from cleaning products or perfumes
• Loud music or noise
• Temperature extremes

If possible, choose workout environments that minimize these potential triggers. This might mean exercising outdoors in natural light or using noise-cancelling headphones in the gym.

Nutrition Strategies to Support Headache-Free Workouts

Proper nutrition plays a crucial role in preventing exercise-induced headaches and supporting overall headache management. What dietary strategies can help maintain headache-free workouts?

Balanced Pre-Workout Meals

Eating a balanced meal 2-3 hours before exercise can help stabilize blood sugar levels and provide sustained energy. Include complex carbohydrates, lean protein, and healthy fats. For example:

• Whole grain toast with avocado and eggs
• Greek yogurt with berries and nuts
• Quinoa salad with grilled chicken and vegetables

Hydration with Electrolytes

Proper hydration is essential for preventing headaches. For longer or more intense workouts, consider adding electrolytes to your water or using a sports drink to replace minerals lost through sweat. Coconut water is also a natural source of electrolytes that can be beneficial.

Post-Workout Recovery

After exercise, focus on replenishing fluids and consuming a combination of carbohydrates and protein to support recovery. This can help prevent post-workout headaches that may be triggered by dehydration or low blood sugar. Good options include:

• Chocolate milk
• Smoothie with protein powder and fruit
• Hummus with whole grain crackers and vegetables

Identifying Trigger Foods

Some individuals find that certain foods can trigger headaches. Common culprits include:

• Caffeine
• Artificial sweeteners
• Processed meats containing nitrates
• Aged cheeses
• Alcohol, especially red wine

Keep a food diary to identify potential triggers and avoid consuming these foods before workouts.

The Importance of Proper Warm-Up and Cool-Down Routines

Incorporating thorough warm-up and cool-down routines into your workout regimen can significantly reduce the risk of exercise-induced headaches. How do these routines contribute to headache prevention?

Effective Warm-Up Strategies

A proper warm-up gradually increases heart rate, blood flow, and body temperature, preparing your body for more intense activity. This can help prevent the sudden increase in blood pressure that may trigger headaches in some individuals. An effective warm-up should include:

• 5-10 minutes of light cardio (e.g., brisk walking, slow jogging, or cycling)
• Dynamic stretching to improve flexibility and range of motion
• Sport-specific movements that mimic the exercises in your main workout

Cool-Down Techniques

The cool-down phase allows your body to gradually return to its resting state, which can help prevent post-exercise headaches. A proper cool-down routine should include:

• 5-10 minutes of light cardio to slowly decrease heart rate
• Static stretching to improve flexibility and reduce muscle tension
• Deep breathing exercises to promote relaxation and oxygenation

By implementing these warm-up and cool-down strategies, you can create a more seamless transition into and out of your workout, potentially reducing the likelihood of exercise-triggered headaches.

Exploring Alternative Exercise Modalities for Headache Sufferers

For individuals who frequently experience headaches during or after traditional forms of exercise, exploring alternative modalities can provide opportunities to stay active while minimizing headache risk. What are some effective alternative exercise options for headache sufferers?

Low-Impact Aquatic Exercises

Water-based exercises can be an excellent option for those prone to headaches. The buoyancy of water reduces impact on joints and muscles, potentially decreasing the likelihood of tension-related headaches. Consider activities such as:

• Water aerobics
• Aqua jogging
• Gentle lap swimming

Remember to stay hydrated even when exercising in water, as dehydration can still occur and potentially trigger headaches.

Mind-Body Practices

Mindfulness-based exercises can help reduce stress and tension, common contributors to headaches. These practices also focus on proper breathing techniques, which can improve oxygenation and potentially alleviate headache symptoms. Consider incorporating:

• Yoga: Various styles can be adapted to individual needs and preferences
• Tai Chi: Slow, flowing movements combined with deep breathing
• Pilates: Emphasizes core strength and proper alignment
• Qigong: Combines gentle movements with meditation and breathing exercises

Low-Intensity Cardiovascular Activities

For those who enjoy cardio workouts but find high-intensity exercises problematic, consider lower-intensity alternatives that still provide cardiovascular benefits:

• Brisk walking or power walking
• Elliptical machine at a moderate pace
• Stationary cycling with low resistance
• Rowing machine at a steady, controlled pace

These activities allow you to maintain cardiovascular fitness while minimizing the jarring movements that can sometimes trigger headaches.

Strength Training Modifications

Resistance training can be beneficial for overall health and may help prevent certain types of headaches. However, traditional weightlifting can sometimes exacerbate headache symptoms. Consider these modifications:

• Use resistance bands instead of free weights
• Perform bodyweight exercises with proper form
• Incorporate isometric holds to build strength without rapid movements
• Focus on lower body and core exercises if overhead movements trigger headaches

By exploring these alternative exercise modalities, individuals prone to headaches can maintain an active lifestyle while minimizing the risk of exercise-induced headache symptoms. Remember to listen to your body and consult with a healthcare professional or certified fitness instructor to develop a personalized exercise plan that accommodates your specific needs and concerns.

Should I Work Out With A Headache? 5 Important Factors To Consider 

If you’re nauseous or have a fever, it’s probably quite obvious that you need to nix your workout for the day.

But what if you have a headache? You’ve probably found yourself asking, should I work out with a headache? Is working out with a headache a bad idea, or might it ease the headache and help me feel better?

In this article, we will discuss the pros and cons of working out with a headache, whether you should work out with a headache, and tips for preventing headaches from interfering with your workouts.

We will discuss: 

• Should I Work Out With a Headache?

• Does Exercise Help Headaches?

Let’s get started!

Should I Work Out With a Headache?

The recommendations for working out with a headache are unclear, as the causes of a headache can be numerous. Some of the potential causes can make it such that working out may improve your headache, whereas working out with a headache in other situations can make the headache worse.

In fact, according to the National Headache Institute, exercise can potentially make a headache worse, depending on the cause of the headache.

Ultimately, it would be nice if we could neatly say that no matter what, you can work out with a headache, but whether or not you should work out with a headache is another story; however, the National Headache Institute reports that there are some potential causes of headaches that are quite severe in which working out with a headache can be quite dangerous.

Therefore, although these instances are rare, it cannot be said that it’s always safe to work out with a headache.

We will discuss the common causes of headaches and instances in which it is safe and even potentially helpful to exercise with a headache, along with times when headaches are caused by serious underlying medical issues wherein working out with a headache is contraindicated.

It is up to you to make your own decisions about whether you feel it is safe or helpful to work out with a headache, but we highly recommend speaking with your healthcare provider if you are indeed concerned about some of the potentially serious medical causes of certain headaches.

Does Exercise Help Headaches?

When asking yourself, can I work out with a headache, take the different causes of headaches into consideration.

Let’s take a look at the potential causes or factors that can contribute to developing a headache.

#1: Tension Headaches

One of those common types of headaches is a tension headache, which is caused by muscle tension in the head, neck, or elsewhere in the body.

In these cases, exercise can definitely help improve your headache.

Working out can decrease stress and will increase circulation to your muscles, potentially reducing stiffness and tension, opening up blood vessels, and increasing blood flow to the brain.

One of the good things about working out with a headache in general, even if you are not sure of the underlying cause of the headache, is that if you begin with some light exercise, you should be able to get an idea of whether exercising is helping your headache or making it worse within a matter of several minutes.

For example, if you were planning on doing a 5-mile run but you have a pretty bad headache, you can start with some brisk walking or easy jogging for a few minutes. If you find that your head is pounding and thundering, you should stop and walk home or consider some lower-impact exercise such as walking or riding an exercise bike.

You can then see if reducing the impact on your body while still being physically active helps ameliorate your headache symptoms or continues to make the headache worse.

In many cases, the jarring nature of running and other high-impact exercises can jostle your head and neck and contribute to increasing tension and pressure in your head, which will make working out with a headache worse. 

However, if you switch to a low-impact exercise, you might find that working out with a headache actually improves the severity of your headache rather than making it worse.

One caveat here is swimming. Even though swimming is essentially a non-impact activity, swimming can often make a headache worse.

There is often some amount of breath holding, even if you are a skilled swimmer and very comfortable in the water; the added hydrostatic pressure from being underwater can sometimes increase the severity of a headache.

Of course, you can always try a couple of minutes of easy swimming if you have a headache and see how you feel, but you might want to swap your swimming workout for an above-water activity when you have a headache before your workout begins.

#2: Dehydration 

Another common cause of headaches is dehydration. When you are dehydrated, working out with a headache will make the headache worse because you will be further dehydrating your body.

During exercise, we sweat and lose more body water through increased respiration (losing water vapor as we exhale).

Unless you properly rehydrate before your workouts, you will likely find that just drinking the normal amount of fluid that you typically take in during a workout will not be enough to counteract the dehydration that has caused your headache in the first place.

If you are trying to troubleshoot why you have a headache in the first place and discover that you have not been hydrating well during the day, it’s advisable to try to rehydrate as fast as possible and push the workout off for an hour or so to allow your body time to absorb your fluids before exercising. 

Adding electrolytes to your water can help increase the rate of absorption so that you can restore optimal hydration status sooner, resolve your headache, and get on with your workout.

#3: Fatigue

If you slept really poorly or have not been getting an adequate amount of sleep, or if you are otherwise exhausted for one reason or another, you may develop a headache from being overtired.

Here, deciding whether or not to work out with a headache really comes down to the type of workout you have planned, how tired you are, your overall health, and how poorly you slept.

#4: Low Blood Sugar

In the way that dehydration can cause a headache, low blood sugar, or hypoglycemia can also result in a headache. Additional symptoms of low blood sugar can include irritability, hunger, lightheadedness, low energy, and shakiness.

Again, as with the case of working out when you are dehydrated, exercising when you have low blood sugar is only going to exacerbate the issue.

Plus, with severe hypoglycemia, your balance, coordination, decision-making ability, and strength are impaired. Therefore, working out with a headache due to low blood sugar is inadvisable.

If you still want to get your workout in, have a high-carbohydrate snack, such as fresh or dried fruit, fig newtons, gram crackers, fruit juice, applesauce, a granola bar or energy bar, or a bowl of cereal, before your workout. This will help increase your blood sugar levels more rapidly. 

You can also have a sports drink during your workout to help replenish blood sugar and glycogen levels as you exercise.

However, if you have type 1 diabetes, type 2 diabetes, or other problems regulating your blood sugar and insulin levels, you should take more caution with restoring your blood sugar levels before engaging in exercise.  

Discuss blood sugar management with your doctor if this is a consistent or recurring issue. You may need to make adjustments to your diet or medication regimen.

#5: Migraines 

Many people suffer from migraines, and the cause of migraine headaches is still somewhat unclear. When experiencing a migraine headache, you often have sensitivity to light, and you also experience other visual disturbances, such as the presence of an aura.

Working out with a migraine often makes the headache worse. However, every individual who experiences migraines may have a somewhat different response.

If you have a migraine and would like to try exercise, it might be best to do a workout at home in a dimly-lit room.

Commercial gyms often have harsh overhead lights or fluorescent lighting, which may be quite bothersome when you have a migraine. Fresh air can be helpful, but if it is really bright and sunny out, you may be bothered by the light.

Overall, working out with a headache may or may not be helpful.

In most cases, it doesn’t hurt to try some light exercise and then assess whether your headache is getting better or worse. However, if you have a known cause of the headaches, such as dehydration or low blood sugar, you should work to rectify the issue causing the headache before engaging in exercise. 

Most importantly, if you have an underlying medical condition that might be causing a concerning headache, you should seek medical attention immediately and certainly hold off on working out.

Now that we’ve answered your question, “can I work out with a headache” why don’t we look into some other common ailments, such as a cold? For our guide on whether or not you should work out with a cold, click here.

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10 Surprising Times to Hit the Gym

You can probably come up with any number of excuses for skipping the gym, but before you throw yourself a pity party, read these surprising facts about which medical conditions actually benefit from exercise and which don’t.

Medically Reviewed

When you were a kid, you may have tried every excuse to get out of gym class. As an adult, with no one threatening to flunk you, it’s still tempting to find reasons not to exercise. Tickle in your throat? Achy joints? A headache? All tempting reasons to skip the gym.

Although exercise isn’t a one-size-fits-all cure, there are certain health conditions that you can and should exercise your way through — after you talk to your doctor. Find out which ailments and medical situations mean you should ditch the sneakers, and which conditions should motivate you to exercise even more.

You’re Recovering From Surgery

Hit the Gym: If you’ve had minor surgery, it might be fine to go straight back to the gym. According to recent studies, bariatric surgery patients and most cancer patients can benefit enormously from post-surgery workout regimes, whereas people who have had joint replacements and those who have undergone certain types of plastic surgery should be careful of their activities.

But Be Careful: The amount and intensity of exercise you can handle post surgery depends on your condition and the type of surgery. Ask your surgeon for details on your post-surgery capabilities, and if you get the okay, start slowly and stretch a lot. Remember, it might take a while to get back to 100 percent.

You Have a Cold or Allergies

Hit the Gym: If you’ve got the sniffles, you may be more inclined to reach for your remote than your gym bag. Not so fast, the experts say: Not only is it safe to exercise your way through a cold, but it also might make you feel better. According to Leah Mooshil Durst, MD, medical director of the Friend Family Health Center, Inc., and clinical associate at the University of Chicago, research shows that a cold virus-carrying body responds no differently to exercise than a healthy body. In fact, some research has found that working out through a cold help patients feel temporary relief.

But Be Careful: Cold symptoms can worsen if your cold has left you dehydrated, so proceed with caution and drink plenty of water. You should also avoid exercise if you have a fever, a serious cough, body aches, flu symptoms, or a cold coupled with a chronic health condition such as heart disease or asthma.

You Have a Headache

Hit the Gym: If your headache sets in before you’ve laced up your sneakers, there’s probably no reason to cancel your workout plans. According to Nabih Ramadan, MD, a neurologist at the Diamond Headache Clinic in Chicago, it’s a myth that exercise and headaches don’t mix. Exercise reduces stress and improves cardiovascular fitness, so it may soothe the pain right out of your head.

But Be Careful: In very rare cases, exercise can actually induce headaches or migraines. If this is true for you, you can ward off the pain by taking an over-the-counter anti-inflammatory medication one to four hours prior to exercising, or by considering and treating your less-obvious migraine triggers, such as hunger, dehydration, and lack of sleep. Avoid high-impact workouts, such as running or kickboxing, as they may aggravate the headaches.

You Have COPD

Hit the Gym: If you’re one of the 12 million Americans living with chronic obstructive pulmonary disease (COPD), then exercise can pose a challenge. Heat and humidity may exacerbate your breathing problems, and shortness of breath may frustrate your efforts. Still, according to a recent study at the Cleveland Clinic, regular exercise is vital to your well-being with COPD; it improves circulation and helps your body better use oxygen, builds your energy levels, and lowers your blood pressure.

But Be Careful: If you’re just starting an exercise routine, ask your doctor for recommendations, and start slow. Focus your fitness and rehabilitation program on lower-body aerobic exercises, such as walking, water aerobics, or riding a stationary bike. You may also consider using a bronchodilator to relax and open your airways prior to working out.

You’re Pregnant

Hit the Gym: Only one of every six pregnant women actually gets the recommended amount of physical activity, which is 30 or more minutes of moderate physical activity on a near-daily basis, says Terry Leet, PhD, associate professor of community health at Saint Louis University School of Public Health. And the benefits of prenatal exercise extend far beyond health maintenance. According to a recent study by Capt. Marlene DeMaio, MD, research director of the Naval Medical Center, low to moderate levels of exercise improve a pregnant woman’s health by easing back and musculoskeletal pain, lowering maternal blood pressure, reducing swelling, and improving postpartum moods. DeMaio says that science has debunked previous concerns that exercise was detrimental to the fetus, and recommends that even the most inactive of mothers-to-be embark on fitness regimens. Your baby — and your back — will thank you later.

But Be Careful: Your second trimester is not the time to take up a new kickboxing hobby, so talk to your doctor to find out which type of exercise will work best for you. If you didn’t exercise pre-pregnancy, low-impact workouts such as yoga and walking might be a good starting point. You may need to modify favorite workouts depending on your stage of pregnancy; for example, women are advised not to lie flat on their backs after the first trimester.

You Have Osteoarthritis or Joint Pain

Hit the Gym: Although arthritis pain is likely to keep you on the bench, research has shown that regular exercise is actually a very effective — and highly recommended — form of treatment. “Exercise strengthens the muscles around the joints to protect the joints and provide [extra] support,” says Anne Menz, PhD, a physical therapist at Massachusetts General Hospital. Be sure to consult with your doctor before starting a new fitness routine — she can suggest appropriate aerobic and resistance-training exercises. You may want to join an arthritis-specific group in your neighborhood for team walks, ballroom dance classes, or low-impact swimming.

But Be Careful: Repetitive motion can cause arthritis pain to flare up, so plan your activity around exercises that you know won’t aggravate your symptoms. For example, if gripping a heavy weight hurts, try a routine that uses the resistance of your own body as weight, such as Pilates.

You Have Irritable Bowel Syndrome

Hit the Gym: If you’re like the majority of IBS patients, you lead a relatively sedentary life – but there’s no reason you should be less active than anyone else, a recent study found. When Swedish scientists assigned one group of IBS patients to a regular exercise routine and told one group to maintain their usual lifestyle, the active patients experienced symptom reductions by an average of 51 percent. Although exercise isn’t a primary cure for IBS, it has been proven to reduce stress, boost general health, and help with gastrointestinal problems like constipation.

But Be Careful: If you have IBS, you probably already know that certain foods can soothe your symptoms. Before you begin an exercise program, make sure you’re eating right to fuel your body — without causing a flare up. Because stress can also aggravate your symptoms, try moves that blend exercise and stress-reduction such as yoga, tai chi, mediation, and light aerobic activities.

You’re Menopausal

Hit the Gym: A study published in the Journal of Menopause found that just three hours of moderate aerobic exercise per week can dramatically reduce signs of menopause and increase your quality of life. There’s some debate about whether exercise decreases hot flashes, but one study found that women who did yoga or other physical exercises five days a week for an hour reduced the frequency of their hot flashes. Mind-body fitness expert Debbie Rosas recommends “fire breaths” to shorten the duration of your hot flashes: Breathe in and out through your nose very rapidly, while pulling the abdomen in toward your diaphragm during exhalation and out during inhalation.

But Be Careful: As with any exercise plan, talk to your doctor before you get started. If you have another health condition such as heart disease, be especially careful when starting a new routine.

You Live With Chronic Pain

Hit the Gym: When you’re plagued by chronic pain, it’s important to use all the tools at your disposal to feel better. To help ease day-to-day pain, you should first turn — paradoxically — to physical activities that are more challenging than your daily routines. Unlike medication, physical activity can actually treat the underlying source of your pain and will improve chronic pain symptoms in the long run.

But Be Careful: Don’t wait for your physician to recommend exercise — a recent study showed that less than 50 percent of patients suffering from chronic back or neck pain are prescribed exercise. Instead, ask your healthcare provider for specific suggestions on how to alleviate your symptoms. It’s important to follow a supervised program that emphasizes stretching and strengthening exercises, as well as low-impact activities like swimming and cycling.

You’re Quitting Smoking

Hit the Gym: Many smokers don’t quit because they don’t want to gain weight. It’s time to drop that excuse, and incorporate exercise into your daily routine. There are many psychological and physical benefits to exercising away your addiction, including limiting weight gain and combating cravings, says Norman H. Edelman, MD, chief medical officer of the American Lung Association. Studies show that withdrawal symptoms and cigarette cravings decrease during exercise and remain low for as long as 50 minutes afterwards. Exercise will decrease your appetite, canceling out the no-fun constant cravings that can occur when you stop smoking, and it will help you cope with stress and mood swings. Plus, the longer you’ve gone without smoking, the easier it will be to exercise.

But Be Careful: Because smoking damages your lungs, you might find exercising to be harder than you remembered. With that in mind, it’s important to start a fitness routine you can stick with. Grab a buddy or hire a personal trainer to keep you moving.

Psychosomatics of migraine | Publishing house AST

Headache, migraine

Headaches are episodic, one-time and chronic, often recurring.

How to deal with a one-time headache caused by lack of sleep or fatigue, fever or, at worst, a hangover, each of us knows.

It is enough to drink a tablet of analgin, aspirin, paracetamol or any other pain medication, and after 10-15 minutes such pain will disappear.

But chronic, recurring headaches can be more difficult to deal with.

First, you need to understand that there are several different types of chronic headache. In fact, these are completely different diseases, and they also need to be treated differently.

The most common types of headaches today are tension headaches and migraines. They occur with about the same frequency.

Tension headache is primarily a disease of “sedentary” workers: office workers, accountants and cashiers. In general, all those who, by the nature of their activities, combine two unfavorable circumstances: sitting in a sedentary, crooked posture – at a computer, desk or at a cash register, that’s one thing. And the second is constant nervous tension or frequent and strong hassle.

Long periods of sitting in an uncomfortable position cause chronic painful spasm of the neck muscles (spasm of the suboccipital muscles) in many sedentary workers. This spasm eventually leads to severe aching in the neck and to pain in the back of the head or under the back of the head.

The pains usually worsen in the evening, especially if a person, as is often the case now, works overtime and spends 10-15 hours a day at a computer or papers instead of the allowable 6-8 hours.

Nervous tension also contributes and aggravates the process – against the background of constant stress, the neck muscles tighten and “stiffen” even more.

Therefore, after any stressful situation, a quarrel, an emotional showdown with relatives or work colleagues, after a “dragging” by the boss, and even a simple rush job at work, tension headache often becomes stronger.

Tension headache is most often not very difficult to treat, it can be eliminated with a gentle relaxing massage or special anti-spastic exercises for the neck, which we have on the YouTube channel “Reasonable Medicine of Dr. Evdokimenko”. The video is called “Gymnastics for the neck. ”

***

Migraine is a disease described by historians and classics of Russian literature.

A migraine usually hurts on one side of the head, right or left. Pain is most often concentrated in the temple and eye area, but may radiate to the ear or to the back of the head.

Unlike tension headache, migraine does not cause headaches all the time, but comes in attacks about 3-4 times a month on average. The attack lasts from 2 to 48 hours, and the pain of a migraine is so severe that “you can’t even move.” Literally. An attack can throw a sick person (more often a sick person) into bed for a day or two.

Although sometimes some lucky people manage to stop the beginning migraine attack “in the bud” – with the help of a tablet of citramone, spasmalgon, paracetamol or no-shpa. Then you don’t have to lie down and wait until the attack passes.

The “physical” causes of migraine remain a mystery to most physicians. Migraine is known to be related to hormones. They say something about spasm and vasodilation. But this is still somehow unconvincing. There is no clear explanation why all this is happening.

But now I will reveal to you some of the psychosomatic aspects of the onset of migraine.

Psychosomatics of migraine

It is known that women suffer from migraine attacks much more often than men.

However, not all women suffer from migraine, but, as a rule, especially refined natures. This is still the classics noticed. From their novels, we can understand that in former times, young ladies from the institutes of noble maidens often suffered from migraine attacks.

But note: in no classic novel you will find a mention of a migraine attack that happened to a peasant woman, a seamstress, a laundress, and in general a commoner.

This is earlier. What now? Yes, about the same. “Commoners” do not suffer from migraines. But girls and women who grew up in the “right” families suffer from headache attacks very often.

And what unites them? Usually these representatives of the weaker sex are smart, diligent and ambitious. While other girls play, go for walks and meet boys, our smart girls sit behind textbooks, try to get good grades, go to college right after school, and after college they make a career.

The trouble is that by trying to be the best in everything, striving to always “correspond”, these girls and women overload their nervous system. But they absolutely don’t know how to relax, they don’t know how to “break away” and “let off steam”, because they consider entertainment to be a waste of time, something unnecessary and “irrational”.

However, an overloaded nervous system needs at least some relaxation. Here the nervous system is discharged with an attack of headache, which makes a person distract from business and lie down in bed for a couple of days. In other words, a migraine attack plays the role of a kind of “steam release valve” and accumulated nervous tension. In some ways, this is similar to the discharge of static voltage, which occurs in a computer when it is rebooted.

Is it possible to avoid such attacks? Yes – if you learn to let off steam in time in peaceful ways.

For example, you can relieve accumulated nervous tension through “bodily” physical activity – through sports games, fitness classes, with the help of dancing or … sex.

And of course, we must not forget that life is not only work and deeds. That you still need to be able to rest, you need to try to get enough sleep, and in general it is desirable, if possible, not to overwork yourself too much.

Everything is in your head: popular psychosomatics (and how to treat yourself)

Skin problems immediately alert you and push you to take a deep breath and stop being nervous. “Stress is the main enemy of healthy skin,” say doctors specializing in psychodermatology, a special branch of medicine that studies the relationship between the psyche and the skin.

An uncontrolled change of emotions is usually accompanied by the release of a hormone from the pituitary gland, which tries to overcome stress hormones, which in turn leads to hormonal changes and, as a result, skin problems. Stress also causes blood vessels to dilate, giving way to inflammatory cells. The more nervous we are, the more likely we are to develop blackheads, acne, or even psoriasis.

Your treatment:

Training . Physical exercise is the best anti-stress, for which the skin will definitely thank you. Daily exercise reduces the risk of psoriasis in women by 30%.

Stick to a clear daily routine . In a period of increased stress, another effective medicine in your arsenal is the control of personal affairs. If there are problems at work, do everything so that there are no force majeure at home. Controlling at least part of your life sends positive signals to the brain, which also helps fight stress. In addition, go to bed, get up for work, have dinner at the same time – this disciplines and does not allow emotions to take over.

Digestive problems

According to recent research, our gut contains more neurons than our spinal cord. Moreover, scientists have found that certain types of bacteria living in the intestines are able to literally communicate with our brain using special signals – hormones and neurotransmitters. If you are a nervous person and worry about every little thing, then you are much more likely to catch irritable bowel syndrome than those who are not used to worrying about trifles. This is especially true for those who have been mentally traumatized in childhood. According to doctors, about 60% of patients with irritable bowel syndrome confirm the stress experienced in their youth. This is presumably due to the fact that it is the stress experienced in childhood that upsets the balance of the nervous system, and also affects the intestinal bacteria.

Your treatment:

Keep things simple. You may want to de-stress with grueling gym workouts, but if you have bowel problems, moderate your ardor – vigorous exercise will only exacerbate unpleasant symptoms. As gastroenterologists comment, moderate physical activity is your best friend. Swimming, walking, yoga are great.

Hypnotherapy . One of the latest studies has found that hypnotherapy aimed at treating bowel disease really relieves acute pain in the gastrointestinal tract, and also has an anti-stress effect on the body.

Research by the University of California, Los Angeles, has confirmed that the consumption of foods with probiotics and prebiotics significantly reduces anxiety as well as symptoms of IBS. It will not be superfluous to include kefir and sauerkraut in your diet.

Headaches

According to many studies, sensitive people who are easily prone to stress and anxiety suffer from headaches and migraines many times more often than others. Stress triggers the release of chemicals that dilate the blood vessels that lead to the brain, eventually causing headaches.

Your treatment:

Drink plenty of water and eat regularly. When we are too busy or anxious about something, we tend to skip meals, which is a direct cause of migraines, neurologists comment. Water will also help reduce pain – at least 1.5 liters per day.

Cut down on caffeine and painkillers. Oddly enough, a headache also occurs with excessive medication. Here, doctors advise, first of all, to give up bad habits and products such as coffee, strong tea and even chocolate. In the first few days of being unaccustomed, you may feel worse, but in the long run, the body will thank you.

Menstruation

Often, stress completely disrupts our menstrual cycle, which can eventually lead to many gynecological diseases, and in extreme cases, to infertility. Researchers from Emory University set up an interesting experiment. Inviting women with elevated levels of cortisol in the blood (the stress hormone), who at the same time stopped ovulation and menstruation, the scientists suggested that they undergo anti-stress therapy. The result exceeded all expectations: 80% of women started menstruating again.

Stress aggravates the process of PMS, as it leads to increased secretion of the hormone testosterone, which, in principle, is not characteristic of the female body. Even the way you think about your mental health can have a detrimental effect, researchers say. The fact is that many girls are still terrified and disgusted with the nature of menstruation, and many adult women live with this feeling for the rest of their lives.

Your treatment:

Explore your body . Consider the onset of PMS as your body’s signal that it’s time for you to rest. When you get your period, try to protect yourself from any irritating factors as much as possible.

Take magnesium . Magnesium perfectly relaxes muscles and relieves stress. The best way is to take salt baths, because this way magnesium will also enter your body through the skin, which is doubly beneficial.

Balance your diet. If your diet includes a huge amount of sugar and carbohydrates, then you run the risk of experiencing an increase in insulin in the blood. The consequences can be the most unpleasant: for example, your testosterone level will increase, which will not only adversely affect your beauty, but also bring big problems with the menstrual cycle.

Joint pain

Incessant stress can negatively affect the brain’s ability to produce the hormone dopamine, as well as other chemicals that can relieve physical pain, including in the joints.

Your treatment:

Do not ignore pain. Many osteopaths believe that pain is our body’s way of telling us that something is wrong. For example, pain in the back and shoulders indicates that we work too much in the office, and our body can no longer endure it.