Migraines and chronic headaches aren’t just “in your head” — they’re real, debilitating, and often profoundly misunderstood.
While stress and excessive screen time are commonly blamed, millions suffer due to a wide range of underlying reasons. However, with a bit of self-awareness, consistent lifestyle habits, and medical support, they can be managed.
Every year, Migraine and Headache Awareness Month is observed in June. While there are many misconceptions about it, let’s shift the conversation from stigma to strategy.
Medical dissect migraines to help you identify the type of your headache and aid better management with evidence-based lifestyle modifications. Decoding your headache could be the first step to reclaiming your peace of mind — and your life.
Common triggers for headaches
Along with stress and screen time, there are several other factors responsible for headaches. Dr. Pradyumna J. Oak, director of neurology at Centre for Neurosciences, Nanavati Max Hospital, Mumbai outlines commonly recognised triggers for different types of headaches, including migraines:
1. Poor posture
This is common particularly in the case of desk jobs that require one to maintain your head in a forward position for extended periods or straining neck muscles can lead to tension-type headaches.
2. Blue light from devices
Some studies also indicate that blue light emitted from digital devices can disturb the sleep by reducing melatonin levels—our natural sleep hormone. These disrupted sleep patterns have been linked to migraines and tension headaches.
3. Flashing lights
For some individuals, extreme visuals may act as triggers. Bright or flashing lights, high contrast patterns, have the potential to overstimulate certain areas of the brain in those prone to migraines.
4. Extended use of screens in proximity
Activities that involve prolonged focusing at a close distance, such as detailed reading or extended computer tasks or even overuse of smart phones can cause strain on the eyes, resulting in headaches and eye discomfort.
Differentiating between tension headaches, migraines, and other types
The most important way of managing headaches is to recognise its type. Tension headaches typically involve a steady, dull pain on both sides of the head, often described as a feeling of pressure or tightness, similar to something wrapped tightly around your forehead. These usually are not triggered by nausea or sensitivity to light or sound.
Migraines are usually more intense, causing throbbing or pulsating pain. These are often concentrated on one side of the head. Migraine sufferers often experience nausea, vomiting, and heightened sensitivity to lights and noises, and their symptoms often worsen with physical activity.
Cervicogenic headaches originate from neck problems. Located to one side and worsening with specific neck movements or postures, they`re often accompanied by neck stiffness or limited neck motion.
Tracking your headache for diagnosis and management
Many people who experience frequent headaches often try to pinpoint their triggers. This can involve avoiding certain foods, minimising exposure to bright or flickering lights, or even adjusting their posture while working.
“If you happen to have multiple episodes of headaches, try to maintain a diary, specifying date, time and duration of the episode. This can help the doctor come to an accurate diagnosis and recommend effective treatments,” recommends Oak. He also suggests keeping a track of the specifics such as where it occurs on your head, the kind of sensation—whether throbbing, sharp, or a dull pressure—and its severity.
It`s also important to learn strategies for managing stress levels and coping with changes in routine. “Pay close attention to additional symptoms such as nausea, heightened sensitivity to light or sound, or any visual disturbances. Furthermore, diligently record the treatment method you used for each headache episode and its efficacy; this detailed information will significantly assist your neurologist in pinpointing the most effective course of action for your condition,” he concludes.
Evidence-based strategies for headache prevention beyond screen time and stress management
Managing headaches and migraines usually requires a multifaceted approach, integrating significant lifestyle adjustments alongside professional medical consultation.
In addition to managing stress and minimising time spent in front of the screen, Dr Aditya Kulkarni, consultant of neurology at Manipal Hospital,
Sarjapur Road shares evidence-based strategies that can reduce head pain frequency and intensity:
1. Maintain adequate hydration: Dehydration is a known precipitant for migraines, especially in the warmer seasons. Drinking water all day is very important to warding off headache from dehydration.
2. Establish consistent routines: Disruptions to the body’s internal rhythm—due to haphazard sleep schedules, missed meals, and erratic daily routines—may trigger headaches. Keeping a routine of regular sleep and consistent daily habits can help maintain synchronisation of biological rhythms, minimising those triggers.
3. Identify and avoid dietary triggers: There are certain foods that can contribute to migraines, such as aged cheese, processed meats, caffeine, alcohol and artificial sweeteners for some individuals. Keeping a food journal may identify specific dietary culprits.
4. Limit exposure to heat and sunlight: Over-exposure to heat and sun is one of the most common environmental triggers. Taking proper sun protection and staying indoors during the peak heat of the day can be preventive.
5. Engage in regular physical activity: Moderate and consistent exercising — such as walking, stretching or yoga — can help reduce the frequency and severity of migraines. However, strenuous activity at the time of, or near a migraine onset should be avoided.
6. Review medication with a healthcare provider: People who have frequent or severe migraines may benefit from preventive medications. These are either beta-blockers, antiepileptics, or one of the newer anti-migraine specific drugs. Patients should consult with a physician regarding any change in therapy.
When should you see a doctor?
While most headaches are self-limited and benign, some can be warning signals of more serious disorders. Kulkarni recommends consulting a medical professional if you experience any of the following warning signs:
1. A sudden, severe headache that reaches peak intensity within seconds to minutes, often described as a ‘thunderclap’ headache.
2. New-onset headache in individuals over the age of 50, or a noticeable change in headache pattern.
3. Headache with associated neurologic symptoms, eg., confusion, vision loss, weakness, numbness, or problems with speech.
4. Headache not improving with over-the-counter medications.
5. Headaches that occur with fever, stiff neck, rash, or in association with recent trauma to the head.
6. Headaches that frequently awaken from sleep or cause disability even the day after.
“In these instances, it is important to obtain immediate medical care to rule out more serious health issues including bleeding into the brain, infection or neurologic disease,” he cautions.