For people living with chronic headaches, pain and discomfort often feel like a constant part of life.
But recent research is shedding light on how stress and lifestyle are major factors influencing headache frequency and intensity.
A study published in Frontiers in Neurology by Kristina Lundqvist and her team explores how everyday habits—from exercise and sleep to managing stress—impact chronic headaches. Understanding these factors can help sufferers make effective changes for long-term relief.
What the Study Reveals About Headache Triggers
1. Stress is a Major Contributor
One of the study’s clearest findings is that stress is a leading cause of chronic headaches. Stress causes the body to release hormones and chemicals that can increase tension, especially around the neck and shoulders, and make the body more sensitive to pain. This reaction often leads to more frequent and severe headaches in people prone to them. Learning to manage stress is therefore a key step in reducing headache symptoms.
2. Importance of Physical Activity
The research found that lack of physical activity is linked to an increase in headaches. Regular exercise boosts blood circulation, helps relieve tension, and improves mood—all of which help reduce headaches. Being active can involve anything from walking to yoga, so long as it’s done consistently.
3. Sleep Patterns Play a Role
Sleep quality and routine are crucial for headache management. The study shows that poor sleep—whether it’s not getting enough or sleeping at irregular hours—can make headaches worse. Good sleep habits, such as maintaining a regular bedtime and winding down before sleep, can be powerful in preventing headaches.
4. Diet and Hydration
Certain foods and beverages, like alcohol, caffeine, and processed foods, may trigger headaches in some individuals. Staying hydrated and eating balanced meals is recommended to avoid these triggers, which can be especially important for people with chronic headaches.
Practical Takeaways for Managing Chronic Headaches
If you struggle with chronic headaches, paying attention to stress, exercise, sleep, and diet can make a big difference. Here are a few tips to help:
- Reduce Stress: Try relaxation exercises like deep breathing, meditation, or stretching.
- Stay Active: Find an activity you enjoy and aim for regular movement, even if it’s just a short walk daily.
- Establish a Sleep Routine: Going to bed at the same time each night and avoiding screens before bed can help improve sleep quality.
- Stay Hydrated and Choose Foods Carefully: Drink water throughout the day, and consider keeping a food journal to identify any dietary triggers.
Getting Support
Chronic headaches can feel overwhelming, but there’s hope for improvement.
If you’re looking to make these lifestyle changes, a headache specialist or physiotherapist can help develop a personalised plan tailored to your needs.
At the Sydney Headache and Migraine Clinic, we work with patients on strategies to manage stress, sleep, and physical activity to minimise headache impact.
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Reference:
Lundqvist, C., Benth, J. S., Grande, R. B., Aaseth, K., & Russell, M. B. (2022). The association between stress and lifestyle factors and chronic headache in the general population. Frontiers in Neurology. Available at PubMed Central.
Disclaimer: This blog is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your healthcare provider with any questions you may have regarding a medical condition or treatment. Never disregard professional advice or delay seeking it because of information you have read here.
