Headache trigger: Your boss

Yes, your boss really can give you a headache. Anything that increases your stress levels can make you more vulnerable to tension headaches and migraines. The exact mechanism for these headaches is unclear and may involve different factors. A heightened sensitivity of nerve pathways in the brain that relay pain may play a role. Changes within the brain itself may also be involved in migraine headaches.

Headache trigger: Warm weather

When the temperature climbs, so does the likelihood of developing a migraine or other severe headache. In one study, researchers found a 7.5% increase in headache risk for every five degrees Celsius increase in temperature. Low barometric pressure, which often precedes rain, was linked to a small rise in headaches.

Headache trigger: Strong scents

Strong smells - even nice ones - trigger migraines in many people. Why this happens is unclear, but the odours may stimulate the nervous system. The most common culprits are paint, dust, perfume and certain types of flowers.

Headache trigger: Hair accessories

How you wear your hair can take a toll on your head. A tight ponytail may strain the connective tissue in the scalp, leading to a hairdo headache. Headbands, braids and tight-fitting hats can create the same effect. If this is the cause of your headache, letting your hair down usually brings fast relief.

Headache trigger: Exercise

Strenuous exercise can sometimes lead to headaches. Examples include jogger’s headache and sex headache. These types of headaches are most common in people who are susceptible to migraines.

Headache trigger: Poor posture

You don't have to work up a sweat to build pressure in the head and neck muscles. Slouching at your desk will do the job too. Common forms of poor posture include hunching your shoulders, using a chair with no lower-back support, staring at a monitor that is too low or too high, and cradling a phone between your ear and shoulder. If you have frequent tension headaches, take a good look at your workspace.

Headache trigger: Cheese

A migraine trigger for some people is aged cheese, including blue cheese, brie, Cheddar, feta, mozzarella, parmesan and Swiss cheese. The culprit may be a substance called tyramine, which forms when certain types of protein break down. The longer a food ages, the more tyramine it contains.

Headache trigger: Red wine

Tyramine is also found in red wine and other alcoholic drinks. Because alcohol increases blood flow to the brain, the effects may be even more intense. If red wine is a trigger for you, but you'd like to enjoy a drink with your friends on a special occasion, then consider a different alcoholic drink.

Headache trigger: Processed meat

Processed meats often contain tyramine, as well as food additives such as nitrites, which may trigger headaches in some people. Headaches caused by food additives are usually felt on both sides of the head. That's in contrast to a classic migraine, which usually strikes on one side.

Headache trigger: Skipping meals

Hunger headaches aren't always obvious. If you skip a meal, your head could start to ache before you realise you're hungry. The culprit is a dip in blood sugar, but don't try to cure a hunger headache with a chocolate bar. Sweets cause blood sugar to spike and then drop even lower.

Headache trigger: Smoking

Smoking is known to trigger headaches - and not just in the person holding the cigarette. Second-hand smoke contains nicotine, which causes blood vessels in the brain to narrow. Giving up cigarettes or reducing exposure to second-hand smoke appears especially helpful to patients with cluster headaches. These are extremely painful one-sided headaches that can also cause eye and nose symptoms.

Headache trigger: Caffeine

For the headache-prone, caffeine fits firmly into the category of "can't live with it, can't live without it." In moderation, caffeine is often beneficial - in fact, it's found in many headache medications. However, chain-drinking coffee can be a cause of headaches. If you're hooked on caffeine, cutting back abruptly may only make things worse. Caffeine withdrawal is another headache trigger.

Headache solution: Identify triggers

If you can identify your most common triggers, you may be able to cut off headaches before they start. The best way to accomplish this is through a headache diary. Keep a daily log of foods you eat, stressful events, weather changes and physical activity. Whenever you have a headache, record the time it starts and stops. This will help you find patterns, so you can try to avoid your personal triggers.

Headache solution: Manage stress

Many people are able to manage migraines or tension headaches through stress-busting strategies. Although you can't always control the stressful events that come your way, you can alter your response to those events. You may need to experiment with techniques such as meditation, massage and deep breathing exercises to find out what works for you.

Headache solution: Stretch your legs

Moderate exercise is a powerful stress reliever. Walking is a great choice because it delivers an extra defence against tension headaches. When you walk, the swinging motion of your arms tends to relax the muscles in your neck and shoulders. Breaking up those knots may help diminish the root cause of some headaches.

Headache solution: Eat regular meals

Eating balanced meals throughout the day will help keep your blood sugar on an even keel. That means no more hunger headaches. Aim for meals and snacks that pair a protein with a complex carbohydrate, such as cheese with whole-grain bread or chicken breast with brown rice. Always drink enough fluids - dehydration is another common headache trigger.

Headache solution: Physiotherapy

Physiotherapy combines exercise and education to reduce pain and improve range of movement. In people with tension headaches, physiotherapy can help strengthen the neck muscles and establish new habits that lead to better posture. 

Headache solution: Medication

Over-the counter painkillers such as paracetamol, aspirin and ibuprofen are effective against many types of headaches. However, avoid taking these continuously, as this can result in medication overuse headaches or rebound headaches - headache pain that returns as soon as the effect of the medication has worn off. For frequent or severe headaches, seek medical advice about prescription medication that can help prevent these.

When to seek medical advice

Any new headache that is unusually severe or lasts more than a couple of days should be checked by a doctor. It's also important to seek medical advice if the pattern of your headaches changes - for example, if there are new triggers. If you have a headache accompanied by vision changes, movement problems, confusion, seizure, fever or stiff neck, seek emergency medical advice.

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