Prevention of Headache

Not every headache can be prevented, but many can be made less frequent with steady habits.

Daily habits

• Sleep and wake at regular times, getting 7 to 8 hours.
• Eat regular meals and do not skip breakfast.
• Drink enough water.
• Exercise regularly. Moderate activity such as walking or yoga reduces migraine frequency in some people.
• Manage stress with relaxation, breathing practice and breaks.
• Limit alcohol and keep caffeine steady.
• Take screen breaks and have your eyes tested.
• Sit with good posture and a supported neck.

Know your triggers

Keep a headache diary for a few weeks. Note sleep, meals, stress, weather, periods and foods. Avoid triggers that repeatedly appear, without cutting out everything.

Limit painkillers

Use painkillers on no more than 2 or 3 days a week to avoid medication-overuse headache.

Medical prevention

If you have more than 4 migraine days a month, or attacks that disrupt your life, ask a doctor about preventive medicine. Treating high blood pressure, sinus problems and sleep apnoea can also help.

Ayurvedic view

Ayurveda recommends a regular daily routine (dinacharya), good sleep and moderate diet. These are sensible, though their effect on headache is not proven.

Key point

A steady routine is the most reliable prevention.

Before your appointment

Keep a headache diary for a few weeks, noting when headaches start, how long they last, their location and type of pain, and possible triggers such as sleep, meals, stress, periods and screen time. List all medicines, supplements and painkillers you take and how many days a month you use them. Mention head injuries, family history, and any red flag symptoms.