Yogic Management for Headaches

Introduction

Most people experience headaches at some point in their life. It is not a disease, but a symptom that indicates something is wrong in the body. A throbbing headache can make a person miserable and can impact one's daily life. In this article, we will talk about how to manage headaches through yoga.

Types of Headaches

There are three common types of headaches:

  • Tension headache: Feels like a tight band of squeezing pressure around the head.
  • Migraine: Causes a throbbing or pulsing pain on one side of the head and is accompanied by nausea, vomiting, and extreme sensitivity to light and sound. The attack can last for 4 to 72 hours.
  • Cluster headache: A severe pain concentrated around the eye is experienced in this type of headache.

Symptoms of Migraine

The frequency of migraines varies from person to person. Some people might experience migraines rarely, while others might suffer several times a month. Before a migraine, one might notice subtle changes, such as constipation, mood swings, food cravings, increased urination, and frequent yawning. An aura can also occur before or with the headache, which can include visual disturbances like flashes of light or blind spots, tingling on one side of the face or limbs, and difficulty in speaking. After an attack, one might feel drained out, confused, and tired for a day. Sudden head movements might cause pain for some time. The exact cause of migraines is not known, but certain things can act as triggers, such as stress, changes in atmospheric pressure or low oxygen levels, hormonal fluctuations, and certain foods and food additives.

Lifestyle Aspects in Yoga for Headache Management

In yoga, there are four important lifestyle aspects to manage any symptom or ailment:

  1. Ahar (Food): A magnesium-rich diet can prevent general and menstrual-related migraines. Nuts, leafy green vegetables, legumes, and whole grains are a good source of magnesium. Ginger tea and herbal tea with ginger, mint, and lemongrass can help reduce pain. Eating a centric diet can keep your gut healthy, and staying hydrated can prevent dehydration, which is a triggering factor in migraines. Try to avoid any food that triggers migraines. Some foods, such as red wine, cheeses, artificial sweeteners, chocolates, dairy products, refined salt, processed high sugar-related foods, and fermented foods, may trigger migraines. Avoid caffeinated drinks like tea, coffee, green tea, and soda.
  2. Vihar (Relaxation and Recreation): Relaxation and recreation activities are very important to relax the body. Activities like gardening, nature walks, swimming, and other activities that relieve stress can instantly relax a person. Avoid exposing the body to harsh sun and environmental factors and loud sounds and lights.
  3. Nidra (Sleep): Getting adequate sleep is important to manage headaches. Try to maintain a regular sleep schedule.

Exercise is also important to manage headache in yoga. Regular exercise can help in reducing stress levels and improve blood circulation. Gentle yoga poses like the cat-cow stretch, neck rotations, and shoulder roll can help in relieving headache. Pranayama techniques like alternate nostril breathing and yoga nidra can also help in reducing stress levels and improving relaxation.

Lastly, proper sleep is also essential to manage headache. A good sleep pattern can help in reducing stress and tension levels, which can trigger headaches. Keep a routine and try to get at least 7-8 hours of sleep daily. Avoid screens before sleeping and maintain a relaxing sleep environment.

In conclusion, to manage headache with yogic management, follow a healthy diet, practice regular exercise and relaxation, and maintain a good sleep pattern. Regular yoga practices can help in reducing stress levels, improving blood circulation and relaxation, and ultimately relieve headache symptoms.