Tension headaches are mainly linked with behavioral and psychological factors. This discomfort can sometimes range high up to a few levels of severity of these headaches. It can begin in the back of the head, above the eyebrows or at both places, or it may be a pulling type located all over the head like a band. This is the reason as to why people get angry, sad, or feel fatigued; they end up indulging in unlawful deeds. Although such headaches are not useful, constant headache proves a very difficult issue since many cannot escape pain resulting from stress and an active lifestyle. In most cases, these types of headaches can be relieved or cured with vitamins and minerals which a major percentage of the population is not privileged to know of.
Here in this article, we shall give examples of some vitamins which can be employed to treat tension and headaches. There are basic vitamins, for instance, Magnesium and Magnesium Pavone, which are special because they target those who experience headaches. When it comes to choosing vitamins, it is important to find the right dose, the frequency of intake, and the knowledge about the chosen vitamins – and headaches and tension can be treated successfully. Therefore, which vitamins do we expect are most appropriate with regards to this objective?
What Are Tension Headaches?
Now let me discuss certain vitamins in detail, before we get to know what tension headaches really are. This kind of headache occurs when there is a lack of supply of the nutrients that exist in different proportions between one’s eyes. Tension headaches are caused by muscle contractions around the head and neck. Unlike in migraines, these headaches do not have a relativity to photophobia or nausea. These symptoms can last for as short a time as thirty minutes or as long as several days, depending on the case, and if they are frequent, they can cause ordinary chronic tension headaches.
Knowing what may cause tension headaches will go a long way in preventing them in the future. Here are some common causes:
Common Triggers
- Emotional stress: Stress is one of the main causes of tension headaches, and the kind that affects emotions most of the time. This stress may originate from job or partnership or even from transition from previous lifestyle to another style of life.
- Poor Posture: Sitting for a long time in an improper way moreover puts the muscles in the neck & shoulder areas under tension, thus producing the case of headaches.
- Lack of Sleep: That is why it is extremely important always to get enough rest. When it is lacking, some become sensitive to pain and this leads to headaches which repeatedly occur.
- Dehydration: Inadequate consumption of water is a causative factor of headaches because dehydration hampers the activity of the human brain.
- Eye Strain: It’s unhealthy for the eyes to remain opened for long periods without thoroughly resting in between those times, which often results in a headache.
Vitamins And Nutrients and Their Role
For these triggers to be set, it therefore makes more sense to develop a better strategy for the avoidance or control of tension headaches. One of them is to guarantee that the body has been supplied with the correct vitamins and nutrients. But first, let me list some of the vitamins and nutrients you may take to help prevent tension headaches:
Magnesium: A Mineral of Relaxation
Magnesium comes out among the basic headache-relieving minerals. Muscles become relaxed by it, and there is no tension which often leads to headache if eliminated. Research also shows that people who have low levels of magnesium in the body are prone to develop tension headaches.
- What it does: Magnesium is an essential mineral; its physiological roles are numerous and include muscle contraction and nerve conduction. Low magnesium can also leave us tight, thus throwing headaches our way.
- Sources: To add a further source of magnesium, add these foods into your diet:
- Spinach
- Nuts like almonds, cashews, and other nuts.
- Those amazing complex carbs: rusks/staple foods/grains that have been differently processed (i.e., brown rice, quinoa)
- Dark chocolate
- Legumes (beans and lentils)
The following is how to get magnesium from foods. And in case this becomes a bit tricky, there are always supplements to take. Always check with your doctor when you are thinking of adding any new supplements into your diet.
Vitamin B: Stress Fighters
Vitamin B2 (Riboflavin) and B6 (Pyridoxine): According to the results of the randomized controlled trial, Caryophyllene can prevent head pain. B vitamins assist our body to generate power and additionally slow stress and strain, which are main contributors towards tension headaches.
- B2 (Riboflavin): The administration of Riboflavin appears to possess some benefits in decreasing the frequency of headache. Regardless, with regards to energy produced at the cellular level in our body, this acid component may help in making you feel less tired (thus preventing headaches).
- B6 (Pyridoxine): It is very important in the manufacture of neurotransmitters that affect mood and may help in the prevention of stress-induced headaches. Also, it plays a very vital role in protein metabolism, which is key to good health.
- Sources: Some of the food items that are rich in B vitamins are:
- Whole grains (brown rice, oats)
- Eggs
- Dairy products (milk and yogurt)
- To name a few, it includes broccoli, spinach, and other green leafy vegetables.
- Examples include chicken and turkey, meat
- Examples include chicken and turkey, meat
If you have trouble getting enough B vitamins from the foods you eat, taking a well-balanced B-complex vitamin supplement would be in order.
Sunshine Vitamin
The newest editions suggest that people whose level of vitamin D is low have more headaches more often. It is essential for bone health, and recent research indicates that it may help adjust mood swings and decrease inflammation that plays a role in having a headache.
- Vitamin D:
- What It Does: This nutrient acts through genes relating to pain and inflammation. If a person lacks adequate amounts of Vitamin D, then the overall risk for experiencing pain or headaches — migraines and tension-type — will increase.
- Sources: If you want to increase your consumption of much-needed vitamin D, then try these out!
- Exercising and getting a good tropical tan (your body makes Vitamin D when it is exposed to sunlight).
- Foods that are high in vitamin D such as:
- Fatty fish (salmon, mackerel)
- Egg yolks
- If you are considering supplements (particularly in the winter or if you are a non-commune person who does not get much exposure to the sun).
This is where the benefits of taking omega-3 fatty acids to reduce inflammation come in handy.
Omega-3 Fatty Acids
Although they aren’t a vitamin, they are amazing for inflammation, so anything that can help with that is great for headaches. Legumes also help in circulation and blood flow to the arteries, and this same effect may also aid in the ‘relaxing of muscles’.
- How It Works: For the same reasons, omega-3 fatty acids suggest a reduction in general inflammation everywhere in the body (an element of the tension headache).
- Sources: Take foods with omega-3, such as:
- Salmon: This type of fish is ideal for its provision of both protein available in fatty fish besides the omega-3s.
- Chia seeds
- Flaxseeds
- Walnuts
- Other examples of foods rich in omega-3s are also fish and fish oil supplements as well.
- Fish oil capsules are equally abundant, and fish oil is an adequate source of omega-3s.
Lifestyle Changes to Boost Your Vitamin Gains
Some lifestyle changes and targeting certain vitamins can also amplify their effects when it comes to tension headache prevention.
- By Drinking More Water: Drink a lot of water throughout the day, which will be very good for your health (Well, this you should do anyway). Dehydration can be another common cause of headache.
- Mind Your Posture: Be mindful of how you sit or stand. By optimizing your workspace the right way, you can reduce muscle tension.
- Stress Management: You can also try stress-reducing activities (e.g., mindfulness or yoga). You will find good relief by doing physical exercise every day, and it also makes you healthy.
- Avoiding Screen Time: If you work on computers or other screens all day long, then follow a simple rule, i.e., 20–20-20; to avoid eye strain. This means after every twenty minutes, keep your eyes twenty feet away for only two seconds.
- Stick to a Regular Sleep Schedule: Ensure you get adequate, quality sleep nightly for more energy and better stress resilience.
Conclusion
Tension headaches can be very irritating, but looking at and improving overall nutrition along with lifestyle changes will make a big difference in the regular amount of tension-type headache problems you experience. If you regularly add some necessary vitamins and minerals to your routine, hopefully, you will experience these benefits the next time a pesky headache comes knocking!
As always, it’s a good idea to talk with your healthcare provider before starting any new supplement routine. Millions of people may be able to reverse their type 2 diabetes by improving diet and making lifestyle changes such as increasing exercise. We will be bringing you more tips and nuggets of wisdom when it comes to managing headaches, as well as helping you with general wellness!
