Stress headaches

Are you suffering with tension headaches. Tension headaches, also known as stress headaches, are a common occurrence in adulthood and often due to stress! Stress headaches are described as a dull pain and a feeling of tightness or pressure across the forehead, back of neck or head. 

If these headaches are frequent (more than 15 days per month), they are known as chronic tension headaches. They may last for days, come and go, with pain in various degrees of intensity.

Less frequent ones (less than 15 per month) are known as episodic tension headaches. These build up slowly and often occur around the middle of the day.

Tension headaches should not interfer with normal activity. They should not affect vision, balance or strength. If a headache has this affect – it could be an indicator of something more serious and medical help should be sort. A tension headache differs from a migraine in that there no nerve symptoms such as blurred vision, muscle weakness, strong sensitivity to noise and light, nausea or vomiting.

Common symptoms

• Pain, pressure or tension occurring in the front and sides or top of head
• Headache which begins later in the day
• Irritability
• Low energy
• Low attention span
• Light sensitivity
• Muscle tension
• Sleep disturbances

What causes tension headaches?

A headache occurs when pain receptors in the head or neck are stimulated from irritation or inflammation of the structures of your head. These might include muscles nerves of the head and neck; the arteries which lead to the brain; membranes of the ear, nose and throat and the air-filled cavities (sinuses) of the head. 

There is often not one clear cause for a tension headache, however muscle tension from feelings of stress is a common culprit. Other reasons might include changes in medication or reduction in the body’s own natural pain-relieving chemicals, called endorphins; jaw and dental problems; posture and sleep disruptions; dehydration and diet.

What is Stress

Stress can be described as physical, mental or emotional responses and includes any change that requires an alteration or response by the body. Stress is a normal part of life and can come occur from environmental, physical body and mental experiences. This might include changes in the weather, dehydration, hunger, food sensitivities, hormonal changes, lack of exercise and the emotional or physical demands from family, work or lifestyle.

Stress can -

• be the cause of tension head, and worsen a headache
• cause muscles in the neck and head to tighten
• can lower pain tolerance
• reduce the effect of pain-relieving medications
• reduce the body’s own endorphins

Reducing tension headaches

Reduce known stressors

It is helpful for to recognise you are feeling stressed and have strategies for reduction. Some of these might include exercise, hydration, food and removing yourself away from the cause. 

Improve posture 

Poor posture can put strain on the muscles of the back and neck.

• Check sleeping positions, mattress and pillows to make sure they are not contributing to muscle tension.
• Stretches and strengthening exercises such as yoga, Tai chi and pilates can help with correcting poor posture.

Hydration  

Dehydration can be a cause headache but drinking water may alleviate a headache within 30 minutes - 3 hours. Remember to hydrate throughout the day by drinking water and including plenty of fruit and green vegetables in the diet.

Need to eat?

Too much or too little food (especially sugar) can cause problems including headaches. Sugar can have an effect on the brain and nervous system and is a vital component of the chemistry of the body. When consumed sugar becomes glucose and enters the blood and is broken down by insulin to be for energy.

• Hypoglycaemia (too little sugar) is when blood sugar levels drop below 70mg/dL which can occur if skipping meals or going for long periods with out eating. Reactive hypoglycaemia can occur when simple sugars (white sugars) are consumed raising blood sugars. This results in an increase and over-productivity of insulin followed by a rapid decline in blood sugar. Headaches can occur as a result of low blood sugar.   
   
• ​Hyperglycaemia (high blood sugar) is caused by too much sugar in the blood and glucose is not  broken down by efficiently by insulin. Headache can occur from too much sugar.

The  best way to avoid hypo or hyper glycaemia is to eat a regular, balance diet to maintain balanced glucose and insulin levels. Include protein, carbohydrates, fibre and fats. 

Meal replacements/protein shakes. No time to eat – a meal replacement in the form of a dietary shake can offer a quick solution to a busy life. 

Adequate sleep

Most adults require around 8 hours sleep. Poor quality sleep can reduce the ability to handle stress, increase sensitivity to pain, emotional distress and mood disorders, and impair cognitive, memory, and performance.

​​Establish a regular sleep pattern to support your circadian rhythm – going to bed (sleep) at the same time and rising at the same time. Remove electronic devises from the sleep routine. 

Avoid stimulating foods and drink in the evening – this includes caffeine and alcohol (whilst alcohol can help initially with sleep, it can disrupt the correct sleep cycle and poor-quality sleep – and result in dehydration (as does caffeine-based drinks).

Natural therapies to help reduce stress

Magnesium is a known as the great relaxer. It is natural muscle relaxant and supports nerve transmission, can help with improve fasting blood glucose and insulin sensitivity and reduce muscle tightness and nervous tension.

Vitamin B complex – can help support the nervous system and energy. The B group vitamins work individually and as a group, and in concert with other vitamins, minerals and micronutrients. They are water-soluble and are needed regularly to support many functions in the body.

Herbal help for relaxation

Herbs can help support the body through times of stress.

• Rhodiola rosea (Rhodiola) root – endurance and performance
• Withania somnifera (Winter cherry) root – restores vitality         
• Rehmannia glutinosa (Rehmannia) root - supports adrenal function
• Glycyrrhiza glabra (Licorice) root – adrenal tonic

Herbal help for sleep

Herbs can help promote restful sleep by helping with anxiety and relaxation.

• Ziziphus jujube (Ziziphus) seed – relieves sleeplessness
• Magnolia officinalis (Magnolia) inner stem bark - relief of mild anxiety
• Passiflora incarnata (Passionflower) herb flowering and fruiting – nervous stress
• Eschscholzia californica (Californian poppy) herb – sedating and relief of nervous tension

Herbal help for pain

Experiencing pain can lower our tolerance to stress and interfer with sleep.

• Salix alba (white willow) offers analgesic and anti-inflammatory properties
• Curcuma longa, root and rhizome (curcumin) – anti-inflammatory and antioxidant
• Harpagophytum procumbens (devils’ claw) - muscle pain and tightness

Essential oils

Essential oils of lavender and peppermint can be inhaled and applied topically to the temples and neck to help reduce headaches.

​Lavender essential oil is noted as an anxiolytic and mood stabilizer, anti-spasmodic and analgesic.

Peppermint essential oil is useful for its anti-inflammatory, analgesic and antispasmodic properties.

Rosemary oil may work as an anti-inflammatory and analgesic, and help with circulation.

Headache Check List

Frequent tension headaches could be an indication of imbalance in blood sugar, dehydration, sleep dysfunction or a body not coping well with stress – or a combination of some or all of these things. Taking time out to address possible contributors and adjusting lifestyle may help reduce the number an intensity of tension headaches.

• Diet – Do you need to eat or have you just had a sugar over-load
• Dehydration – too much coffee/tea? Not enough water?
• Are you sleeping well? Check sleep hygiene
• Time out for chilling? Need a massage or some gentle exercise

References

1. https://www.betterhealth.vic.gov.au/health/ConditionsAndTreatments/headache
2. https://www.blackdoginstitute.org.au/news/news-detail/2018/11/02/what-is-stress-and-how-can-you-manage-it-explained
3. https://www.betterhealth.vic.gov.au/health/ConditionsAndTreatments/headache
4. Magnesium in Prevention and Therapy https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586582/
5. Chapter 12 - Triggers of migraine and tension-type headache https://www.sciencedirect.com/science/article/pii/S0072975210970127
6. Water, Hydration and Health https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/
7. Sleep disturbance and affective comorbidity among episodic migraineurs. https://www.ncbi.nlm.nih.gov/pubmed/23808359
8. Short- and long-term health consequences of sleep disruption https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5449130/
9. Lavender essential oil in the treatment of migraine headache: a placebo-controlled clinical trial. https://www.ncbi.nlm.nih.gov/pubmed/22517298
10. Effects of lavender on anxiety: A systematic review and meta-analysis. https://www.ncbi.nlm.nih.gov/pubmed/31655395
11. Essential oils used in aromatherapy: A systemic review https://www.sciencedirect.com/science/article/pii/S2221169115001033#bib61
12. Rosmarinus officinalis essential oil: A review of its phytochemistry, anti-inflammatory activity, and mechanisms of action involved. https://www.ncbi.nlm.nih.gov/pubmed/30287195
13. https://www.healthline.com/health/headache/sugar-headache
14. Fisher, Carole; 2009, MATERIA MEDICA OF WESTERN HERBS, Vitex Medica, New Zealand.
15. Henry, Osiecki; The Nutrient Bible 9th Edition, Bio Concepts, AG Publishing; QLD, Australia