Causes of tension headaches and how to prevent them

Frequent headaches occur on average 1 to 14 times a month. Although the precise cause of tension headaches remains unknown, experts suspect that several factors are involved, including muscle stress, stress, bad posture, sleep problems and dehydration.

1. Muscle tension

Muscle tension in the head and neck area seems to play a hard -hitting role in the development of tension headaches.

Studies have shown that people with tension headaches have an exaggerated pain response when the pressure is applied to specific spots (trigger points) in the heads of the head, neck, shoulders and scalp.

This pain related to muscles can be described as “sensitivity”, “pain” or “stiffness”, and it worsens as tension headaches become more serious and frequent.

Muscle tension in the head and neck area can be brought or exacerbated by:

2. Stress

Stress is an important contributor to or the cause of frequent headaches.

Stress types include:

• Physical stress Can be caused by an injury, chronic disease or exposure to shiny sunlight, strong noises or extreme temperatures.
• Emotional stress is a psychological tension that can manifest itself as intense and overwhelming emotions such as fear, anger, worry or sadness.
• Cognitive stress is a mental tension that can result from work or school pressure and can manifest as difficult to concentrate and think too much.

Although it is not completely teasing, it is believed that stress can trigger or worsen a tension headache through one or more of the following ways:

• Tightening muscles in the head, neck and shoulders
• Release of hormones like cortisol (stress hormone) and norepinephrinewhich strengthens the sensitivity of pain pathways in the central nervous system
• Hypersensitivity of nerve endings detecting pain near muscles and soft tissues in the head, neck and shoulders

3. Bad posture

A bad posture, and specifically the posture of the neck before, is a common cause of frequent headache.

With a front neck posture, the head is moved up and in front of the trunk, placing an additional weight and the tension on the muscles of the neck and shoulders.

Over time, this strain causes muscle fatigue, tightening and spasms, which can be transformed into tension headaches.

Examples of poor posture include:

• Take your phone, computer or book for an extended period.
• Souring on your sofa when watching television or playing video games.
• Sleep your head or neck in an awkward position.

4. Sleeping problems

Research reveals a strong link between tension headaches and the following sleep disorders:

• Insomnia: A sleep disorder characterized by difficulties in falling or staying asleep, or to wake up too early
• Excessive diurnal sleeping: Linked to more serious and frequent headaches
• Poor sleep quality: Deep sleep disturbed by factors such as Strong noises, a hot room or snoring
• Speed ​​change work: A work schedule that falls outside the day of 7 a.m. and 6 p.m., including evening quarters in the evening, night or early in the morning

5. Dehydration

Dehydration occurs when a person’s body loses more water than it takes.

Dehydration can contribute or worsen tension headaches and can result from the following:

• Diarrhea and / or vomiting
• A strong fever
• Excessive sweating
• Poor water consumption

The link between dehydration and tension headaches is not entirely clear. Experts suspect that, as a result of dehydration, fluids can get out of the brain, which stimulates nerve ending of pain in the meninges (tissues that cover the brain).

6. Caffeine and alcohol

Caffeine is a natural mild stimulant found in coffee, tea, chocolate, sodas and energy drinks. Paradoxically, although caffeine can help treat a tension headache, it can also precipitate a via its “diuretic effect”, which means that a person urine more often, endangering them in dehydration.

Alcohol can also trigger tension headaches, although the “why” is not fully known. Dehydration can be involved because alcohol acts as a diuretic, like caffeine. Some experts also speculate that nerve endings detecting pain in the brain play a role.

7. missed meal

Sauté meals, especially breakfast, can trigger a tension headache. In fact, research has revealed that headache resulting from missing a meal tend to be quite serious and can occur with slight nausea.

The headaches caused by hunger occur following one or more of the following elements:

• Low in the blood in the blood (hypoglycemia))
• Dilation (enlargement) of blood vessels surrounding the brain
• Muscle tension in the head and neck area
• Factors associated with leaping a meal, such as sleep too much

8.

The eye fatigue to look at various screens, such as smartphones and tablets, for long periods, can cause tension headaches.

Research suggests that the prolonged look of a digital display can cause excessive fatigue of the eye muscles due to chronic housing.

Other factors that can contribute to ocular deformation and tension headaches include:

• Screen resolution or distance and angle to which the screen is displayed
• Posture -related problems, including poor screen placement or a bad table or chair height

Habits to adopt to avoid tension headaches

If you are subject to tension headaches, the adoption of these daily basic habits could help prevent them:

• Manage stress – journalization, biofeedback and relaxation techniques.
• Take breaks throughout the day to stretch and move around, whether at home, school or at work.
• Maintain a coherent sleep schedule.
• Ensure adequate hydration, which varies depending on factors such as age and level of activity.
• Avoid excessive consumption of alcohol and caffeine.
• Limit the use of screens and smartphones.