It is likely that every person experienced a headache at some point in their lives. This is an exhausting pain that interferes with all daily activities. Chronic headaches can make a person feel depressed. You may take some ibuprofen to relieve this horrible pain. However, reaching for the pill bottle more than twice per week can worsen the pain. Here’s what you can do to prevent and reduce headaches without medicines.

1. Regular meals

You need to eat three meals a day and a few snacks between them. Poor fueling of your body can cause a headache. Headaches occur when your blood sugar level falls lower than usual. Hunger can also trigger migraines in some people.

2. Stay hydrated

Dehydration is one of the leading causes of migraines. Most people need to drink eight cups of water per day. And that number rises in the heat. Lack of fluid in the body can trigger a headache. Our body requires the proper balance of fluids and electrolytes to function properly. When this balance is broken your body sends you a signal in the form of a headache.

3. Sleeping schedule

It is very important to sleep well to prevent headaches. Sleeping too little or too much can cause migraines. But keeping a regular sleeping schedule can prevent occasional headaches. Irregular sleeping schedule causes your brain to release chemicals that increase inflammation and constrict blood vessels.

4. Avoid stress

Stress is one of the causes of headache. It is a common trigger of migraines and tension headaches. A  stressful situation makes our brain release chemicals to combat stress. The release of these chemicals causes vascular changes associated with migraines. You may try different relaxation techniques to relieve stress and prevent headaches.

5. Cut coffee intake

Excess coffee intake is a common culprit of headaches. Caffeine causes blood vessels to narrow and restrict normal blood flow. Excess coffee consumption increases blood pressure and often causes tension headaches.

6. Massage

Some people experience increased muscle tension with tension headaches. In this case, massage can help relax muscles and relieve pain. You may even do it on your own. Press on the trapezius muscles in your shoulders or on the temple areas or over the ears. Read about some good headache treatment methods.

7. Dark and quiet room

Photosensitivity is a common and quite unpleasant symptom of migraine. In this case, light and noise become serious irritants. You need to distance yourself from these irritants to relieve a headache. If you cannot reach a  dark silent room at that moment, try to close your eyes and relax for a moment.

8. Avoid screens

Digital eye strain is a common cause of headaches. Just scrolling on your phone can trigger headaches in some people. To prevent this type of headache you may follow 20-20-20 rule. Take a 20-second break to view something 20 feet away every 20 minutes. This will help you reduce eye strain and avoid a headache.

9. Vitamin supplements

Vitamin B2 is shown to reduce symptoms of migraines. The beneficial effect of riboflavin will appear after about of month of taking B2 supplements. Products such as eggs, lean meat, milk, broccoli, and enriched bread are good sources of vitamin B2.

Vitamin supplements, like medicines. also have side effects. So it is important to talk with your healthcare provider about adding this supplement to your diet.

10. Find the triggers

It is crucially important to find the triggers of headaches in order to relieve it. Even some products and drinks may cause your head to hurt. The specific culprits may vary from patient to patient. So you need to notice your actions before the headache appears to find its trigger.

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