Issue link: http://viewer.e-digitaledition.com/i/915948
1 2 3 You're on the train, heading home from work when it you feel it. The muscles in your neck, jaw and shoulders tighten, and you feel a dull pain spreading from the back to the front of your head. THESE SYMPTOMS SIGNAL an incoming tension headache. As the name implies, tension headaches are often related to stress. Find out how to prevent and manage these major pains by making time to relax and recharge. STEP ONE: RECOGNIZE THE WARNING SIGNS When you think of headaches, migraines may come to mind, but tension headaches are actually more common than migraines. The pain is usually mild, but affects both sides of your head and often includes telltale feelings of pressure—like a tight band is wrapped around your head—according to Alla Mesh, M.D., a neurologist at NewYork-Presbyterian Brooklyn Methodist Hospital. Unlike migraines, which are typically more severe and affect one side of the head, tension headaches aren't associated with nausea or sensitivity to light and sound. STEP TWO: UNDERSTAND YOUR TRIGGERS Stress is the leading tension headache trigger, but it is not the only cause. Eyestrain from spending too much time in front of the computer, skipping meals and not sleeping enough are among other potential causes of a tension headache. If you have frequent headaches, you might want to consider using smartphone apps that can help you track when headaches occur, so you can determine whether they might be stress related. STEP THREE: FIND SWEET RELIEF While there is no harm in taking an occasional dose of an over- the-counter (OTC) pain reliever, you should not routinely rely on these drugs to cure a headache, especially if headaches are persistent (see "OTC Use"). Instead, try one of these holistic strategies: Exercise. Stress-busting exercises, like yoga and Pilates, can help prevent tension headaches or ease the pain when one occurs. "The top differentiator between tension headaches and migraines is that tension headaches improve with mild exercise," Dr. Mesh says. "If you go to the gym or walk up or down a few flights of stairs, your tension headache may get better." Stick to a schedule. To prevent headaches due to changes in eating and sleep habits, have a small meal or snack every three to four hours and go to bed and wake up at the same time every morning. Try a complementary approach. "I find massage or meditation useful for preventing and managing tension headaches," Dr. Mesh says. "Studies on acupuncture have had mixed results. I have no objections to trying acupuncture, but the treatment can be time-consuming. After seven to ten initial treatments, you'll need to continue receiving acupuncture once a month." Know when to see your doctor. If you have more than one or two headaches a week, talk with your doctor about preventive medications or other solutions. O T C U S E OTC painkillers or, in the case of sinus headaches, decongestants can ease headache symptoms, but taking too many doses of these medications can cause difficult-to-treat, recurring headaches. TAMING TENSION F IN D A D O C T O R 718 . 49 9.C A R E ( 2 27 3 ) 27 R E L A X , R E F R E S H , R E F O C U S