Top 10 ways to Beat Headaches at Work

It is not uncommon for office workers to complain about the symptoms of migraines in the office, however, in many cases these ‘migraines’ are in fact intense headaches which, while still uncomfortable, are not as severe as migraines and fortunately can be easily prevented!

According to the Migraine Trust, migraines are the third most common disease in the world, with an estimated global prevalence of one in seven people. It is also one of the most common health complaints we see as GPs, which isn’t surprising considering that over ten million people across the UK suffer with headaches on a regular basis.

Migraines are identified by recurrent disabling headaches – they’re much more severe than the average headache and are thought to be caused by temporary changes in the chemicals, nerves and blood vessels in the brain. Sufferers often begin having episodes from childhood, these can range from mild to extremely painful with vomiting and, in severe cases, temporary paralysis.

So what steps can you take, to prevent headaches while at work?

If you find that you are getting headaches while at work, here are a few steps that you can take to avoid – thanks to Dr Daniel Fenton, Clinical director at London Doctors Clinic. 

Be Mindful of Stress and Anxiety

Prioritise taking steps to reduce your stress or anxiety levels as this will lessen your headaches- be it through relaxation exercises, psychological therapy, a walk in the park. A great way to feel calm when you need a quick solution is to take deep breaths from your diaphragm – set aside 10 minutes to inhale and exhale slowly and deeply, and your body should soon relax!

Manage the Glare

It’s no secret that squinting causes headaches but what few people realise is that it is actually the glare from their computer screens can make them squint. We recommend wearing glasses with glare resistant lenses, and to give your eyes regular breaks from the computer screen by looking away and focusing on an item in the distance for a minute or two.

Cut Down Noise

Noise is a common migraine trigger, so if you’re prone to migraines and can’t avoid noise at work, wear ear plugs or find a quiet breakaway spot to work in. If necessary, speak to your manager about reducing noise levels in the office.

Get More Sleep

No surprises here – too little sleep causes headaches as well as making you more grumpy! Ensure you have a consistent sleep pattern as it is vital for keeping migraines at bay. Where possible, try to go to bed and wake up at the same time every day, even on weekends (sorry!). In addition, while it may sound obvious, be careful with your consumption of caffeine, nicotine and alcohol and don’t over-indulge before bedtime – this could have a negative impact on your sleep and possibly lead to headaches.

Get Moving!

If you spend your entire day sitting down and don’t get any, exercise you will get headaches. Although getting up and going for a jog while your head is pounding probably doesn’t seem the most appealing thing it the world getting outside in the fresh air can help loosen tight muscles which cause migraines. Make moving a priority – be that going for a morning run, walking part of your commute to work, pushing back your chair to do desk-er-cises or even volunteering to do the office tea run! Exercising will not only transform your life, but considerably reduce your migraines too.

Correct Your Posture

Believe it or not, bad posture can actually be the cause of your headaches, so make a point of sitting up right, squaring your shoulders and straightening out whenever possible. Find a way to remind yourself to ‘straighten out’, such as setting an alarm or making a mental note to sit up straight whenever you drink your water (more on that later!).

Eat Regularly and Check your Diet

No matter how busy you are, you should always find time for a proper breakfast and lunch. Fluctuations in blood sugar can sometimes cause migraines so always have breakfast and aim to eat at regular intervals. Sugar and processed carbohydrates cause huge fluctuations in blood sugar so be careful of them.

Cheese, chocolate, caffeine and alcohol are known to trigger migraines in some people so if you’re a regular sufferer, cut these foods and beverages out one at a time for 2-4 week periods and assess if that makes a difference. If you can’t function without your daily Caramel Frap it might be worth making the switch to decaf or limit your coffee intake to one cup.

Drink Plenty of Water

Not drinking enough water will very often give you a headache and can lead to migraines. The first thing you should always do when you feel a headache coming on is have a big glass of water! Make a point of keeping a water bottle on your desk and drinking from it regularly.

Supplement with Vitamin B2

There are several herbal supplements you can take to improve migraines which are loaded with Vitamin B2. Clinical studies show that taking regular doses can reduce some types of migraines or prevent them altogether. Your local health food store or chemist should have a range of products available.

Trigger Management

If it’s not very obvious what’s causing your migraines, keep a diary. Note when your migraines start, what you were doing at the time, how long they last and what, if anything, provides relief.  This can really help you and the doctor to work out what next.

So in summary you should: relax, give their eyes a break, wear ear plugs to block out noisy colleagues, get some sleep, get moving, SIT UP STRAIGHT, eat some breakfast and drink plenty of water!

For those people who struggle severely migraines, you can book a walk-in GP appointment, or a video consultation.

Avery Parker