5 Simple Tips to Ease and Prevent Hypertension Headaches.
Hypertension is one of the leading causes of stroke and heart disease. It can also lead to kidney failure, blindness, or even death. Thankfully, there are many ways you can prevent hypertension headaches. Here are five simple tips to ease the pressure on you!
1. Eat
healthily
2. Exercise regularly
3. Get enough sleep - at least 7 hours a night
4. Stay hydrated with water
5. Avoid too much caffeine.
Why the headache?
The most common cause of hypertension headaches is high blood pressure. High blood pressure can lead to increased stress on the arteries, which in turn can cause inflammation in the brain.
These types of headaches are usually characterized by a throbbing sensation at the back of your head, neck, or eye area. They tend to come on suddenly and can be very painful. Oftentimes, they'll last for several hours before they subside.
Hypertension headaches are triggered when there is an increase in blood flow to the brain. This increase in blood flow occurs when the arteries either constrict or swell because of high blood pressure levels.
How to ease hypertension headaches
It's really easy to avoid hypertension headaches! You can easily be proactive about your health by following these five tips:
1. Eat healthily
2. Exercise regularly
3. Get enough sleep - at least 7 hours a night
4. Stay hydrated with water
5. Avoid too much caffeine
Eat
healthilyThere's a reason the saying "you are what you eat" is so popular. What we put into our bodies can have a major impact on our health and wellness. This includes everything from how we feel, to our weight, to even preventing hypertension headaches.
When it comes to food, moderation is key. A healthy diet includes whole grains, vegetables, fruits, and protein sources like beans or nuts. Ensuring you get enough protein will help with the production of serotonin in your brain. Serotonin is a neurotransmitter that can help prevent hypertension headaches and contribute to better sleep quality.
Here's a sample menu for a day: breakfast - oatmeal with fruit; lunch - tuna salad sandwich; dinner - grilled chicken breast with brown rice and vegetables.
Exercise regularly
The first way to prevent hypertension headaches is to exercise regularly.
Exercise is a great way to not only improve your heart health but also reduce stress. In fact, studies have shown that people who exercise, even as little as 20 minutes a day, can lower their blood pressure by as much as 15 points.
When you're stressed out from work or other activities, exercise can help release those worries and keep them from building up. This can make a huge difference in the number of headaches you get because it helps regulate your mood and manage your stress levels.
Exercise doesn't have to be a strenuous activity either! Take a walk after work or go for a quick jog around the block. Even changing up your daily routine by going for a bike ride will provide some relief from yearly headaches.
Get enough sleep -
at least 7 hours a night
Staying healthy has many benefits to your mental and physical health. One important part of being healthy is getting enough sleep. Lack of sleep can lead to hypertension headaches and other serious health problems. The National Sleep Foundation recommends adults get between 7-9 hours of sleep each night, while children should get at least 10-12 hours a night.
Stay hydrated with water
Maintaining a healthy weight is crucial to preventing hypertension. One of the easiest ways to maintain a healthy weight is by drinking water.
Water doesn't contain any calories and it has no sugar, making it one of the healthiest drinks you can drink. It also reduces your appetite because it makes you feel full faster. Plus, it clears out toxins in your body and helps with digestion.
Drinking plenty of water not only helps maintain a healthy weight but also boosts energy levels and protects against certain diseases. Drink lots of water today!
Avoid too much caffeine.
If you're like most people, you think that caffeine can't hurt you. You enjoy a cup of coffee to start off your day and maybe an afternoon tea or two. But if you drink more than 4 cups of coffee a day, it's time to rethink how much caffeine is too much for you.
Caffeine can increase blood pressure and cause headaches in some people. If you haven't experienced any symptoms yet, your blood pressure could still be elevated and although it might not be noticeable now, the long-term effects could lead to serious health issues down the road.
The National Health Service recommends that adults consume no more than 400mg of caffeine per day - about the amount in four cups of brewed coffee or six cans of cola. Drinking more than that puts you at risk for hypertension headaches. So keep an eye on your intake!