Headaches
More than just pain. Headaches are among the most common health complaints, yet they're often a signal of something else—dehydration, blood sugar issues, magnesium deficiency, hormonal changes, or tension. Understanding your triggers is the key to prevention. Chronic headaches warrant investigation.
Common Headache Types
Tension Headaches
Band-like pressure around head. Stress, posture, jaw clenching. Most common type.
Migraines
Throbbing, often one-sided. Nausea, light sensitivity. Can have aura. See migraines page.
Cluster Headaches
Severe, around one eye. Come in clusters. Worst pain. More common in men.
Sinus Headaches
Pressure in face/forehead. With congestion. Often actually migraines misdiagnosed.
Rebound/MOH
From overusing pain meds. Medication overuse headache. Vicious cycle.
Cervicogenic
From neck issues. Referred pain to head. Often missed. PT can help.
Common Headache Triggers
Lifestyle Triggers
- Dehydration: Very common. Drink more water.
- Skipped meals: Blood sugar drops trigger headaches.
- Poor sleep: Too little OR too much.
- Stress: Tension, jaw clenching, muscle tightness.
- Caffeine: Withdrawal or excess.
- Alcohol: Especially red wine (histamines, sulfites).
Physiological Triggers
- Hormones: Menstrual, perimenopause headaches.
- Magnesium deficiency: Very common cause.
- Food sensitivities: MSG, aged foods, tyramine.
- Weather changes: Barometric pressure shifts.
- Bright lights/screens: Eye strain, blue light.
- Strong smells: Perfumes, chemicals.
Headache Prevention
Stay Hydrated
Half your body weight in ounces. First thing many headache sufferers lack.
Magnesium
400-600mg glycinate or threonate. Proven headache preventive.
Regular Sleep
Same time every day. 7-9 hours. Consistent schedule matters.
Regular Meals
Don't skip meals. Keep blood sugar stable. Protein with each meal.
Track Triggers
Keep a headache diary. Note food, sleep, stress, weather. Find patterns.
B2 (Riboflavin)
400mg daily shown to reduce migraine frequency. Mitochondrial support.