Workday headache

So many causes

What gives you a headache? The first things you think of are the obvious ones, the workday hassles that are uppermost on your mind: work is piling up, you have no idea what to tackle next, time is running out – and on top of everything else, the boss shows up with a “can you just squeeze this in”, and “I need it done yesterday”. Moments like these can set off a headache because you cannot get all the demands into any sort of order, never mind get stuff done. Overload can happen in any work environment, not just in the office.

Work can have other impacts that are not as obvious and which you might not immediately associate with causing a headache. These include a buildup of tension in the muscles of your back and neck caused by sitting hunched at a desk for hours or bending over in stooped position to fix a technical problem. You may not even be aware of your unhealthy posture until a headache hits and alerts you that something is wrong.

Other risks include poor workplace lighting. If you work at a computer, you may be using an improper screen setting that strains your eyes all the time. These are headache triggers that you might not be aware of on a daily basis. What’s more, a medical condition like high blood pressure – which you may not even know you have – can amplify all the risk factors mentioned so far. As far as migraine goes, you may be born with a risk factor. Your genetics can make you more susceptible to migraine attacks. In that case, the above triggers put you more at risk.

The traditional recreational drugs alcohol and tobacco also have a bad reputation for triggering headaches. A lot of people link their headaches to changes in the weather, but the science is unclear on whether changes in the weather really can give you a headache.

Prevention and remedy

Headache prevention makes sense and may be easier than you think. Experts advise checking your posture and the way you sit at work. You may need to adjust your screen settings as well. Make sure your entire workstation is set up for your height and your range of motion.

As well as all of the above, stay hydrated by drinking plenty of fluids. You should aim for at least two liters a day, and a lot more if you are very physically active. Coffee or alcohol should not be your number one choice of beverage. Mineral water, (herbal) tea and – in moderation – fruit juice spritzers are ideal.

Nutrition is another important component of headache prevention. Aim for plenty of variety in your diet and spread your meals and snacks throughout the day. A stable energy supply is vital. To keep your energy flowing, always include wholegrain products in your meals. Wholegrain foods are a slow-burning fuel that will help keep your brain stocked with energy. As far as fruit and vegetables go, there are almost no limits. Eating less – but better-quality – meat is a good idea, as public health messages are already saying. With a little skill and practice, you can integrate all these tips into working day. Try choosing healthier options in the staff canteen, or bring a packed lunch from home. Here and elsewhere, a colorful salad with a wholegrain sandwich and yogurt is probably a better choice than a pork chop with a creamy sauce.

Exercising and good sleep also help

Some headache sufferers benefit from a little light cardio work. Cycling, swimming and gentle running are ideal ways to relieve tension, loosen your muscles and clear your head. Rule of thumb: you need to feel comfortable. Take it easy. You will soon discover your own personal limits.

Regular bedtimes and getting enough sleep are just as important. Research indicates that just over seven hours is a good rule of thumb for most of us. Additional advice for migraine patients: try to go to bed and get up at the same time each day.

Give it a rest

The best way to prevent headaches at work is regular breaks to give yourself a brief rest – or re-set. Stand up, do a few stretches, have a good yawn, open a window and take a few breaths, do a couple of squats or other exercises, walk around a bit – there are no limits to the imagination. A few minutes is enough to offset some of the bad effects of sitting still, and may help relax your mind and brain. A couple of these time-outs spread throughout your day won't work miracles, but they can help make headaches the exception rather than the norm in your working day.