Headache is a problem experienced by nine out of ten people. A seemingly simple complaint deserves serious attention, as for many people it is a quality-of-life issue that hinders daily functioning.
Below, we will thoroughly discuss migraine and tension-type headaches and provide tips on how to alleviate both types of headaches. Additionally, you will learn why magnesium deficiency causes headaches and which magnesium to choose to relieve debilitating headaches?
What are the types of headaches?
The prevalence of headaches is very high. There are over 150 types of headaches, which are divided into two categories:
- Headaches that signal another underlying illness.
- Headaches that are not signs of other illnesses.
Tension-type headaches and migraines are independent conditions that are not caused by other illnesses.
Tension-type headaches and migraines generally start in younger adulthood and their frequency may decrease after the age of 50. How a person copes with headaches largely depends on their lifestyle.
When should you see a doctor?
You should see a doctor if the nature of your headache changes suddenly, if an unexpectedly severe pain occurs, or if it worsens over time. The first examination is done by a general practitioner, who will refer you to a neurologist if necessary.
The most effective way to monitor headaches is to keep a diary. Your headache diary should clearly outline three key points:
- Frequency of headache episodes
- Responsiveness to treatment
- Frequency of medication need.
When does a headache become a disease?
Most people experience headaches infrequently, and it only requires attention when it interferes with daily activities. Be cautious if the need for pills increases and painkillers become an integral part of life.
A headache becomes a disease if it occurs on about half the days of the month and painkillers are needed with the same frequency. If painkillers are taken 10 or more days per month, they may start triggering the headaches themselves.
What might the nature of the headache be?
- Pressing, squeezing
- Pulsing, throbbing
- Stabbing
- Cutting
- Buzzing
- Explosive
What is medication overuse headache?
Medication overuse headache (MOH) occurs when headache medications are used beyond the recommended limit. It is important to note that MOH can easily develop and makes the treatment of migraines more difficult.
MOH increases:
- Frequency of headache attacks
- Intensity of headache attacks
- A vicious cycle develops: headache – medication – more headache.
The allowed limits per month are shown in the table below. It is important to focus on the frequency of medication use (the number of days per month), rather than the doses used.
| Drug class | Days per month |
| Aspirin | 15 |
| NSAIDs | 15 |
| Paracetamol | 15 |
| Triptans | 10 |
| Opioids | 10 |
| Combination | 10 |
What distinguishes migraine from a regular headache?
An important distinguishing feature of migraine is that it is a very severe headache. People’s pain sensitivity varies, but if its intensity is rated on a scale of one to ten, some would rate it ten, while others might say seven.
Migraine and tension-type headache are the two main types of headache. They differ in several characteristics, including the nature of the pain, its duration, accompanying symptoms, and the impact on quality of life.
Migraine pain is typically pulsating and localized to one side of the head. It can last for 3 hours, but usually no longer than 3 days. Migraines may be preceded by aura, which are sensory symptoms such as blurred vision or speech disturbances. During a migraine attack, nausea, vomiting, and sensitivity to light and sound can occur.
Tension headache is typically a pressing or squeezing pain affecting both sides of the head. It can last from 30 minutes to 7 days.
What are the causes of migraine?
Neurologists believe that the tendency to develop migraines is about 80% hereditary. The condition is passed down primarily through the female line. In Estonia, approximately 15% of women and 8% of men suffer from migraines.
The trigeminal nerve plays a major role in the cause of migraine. The trigeminal nerve is responsible for stimulating the head’s structures: the skin, blood vessels, and meninges.
The cause of a migraine may also be a relaxation of tension. This is why many migraine sufferers report that migraines often begin in the afternoon or on weekends (weekend migraine). Additionally, there are several factors that can trigger a migraine headache:
- stress
- anxiety
- hormonal changes in women
- overuse of migraine medications
- bright or flickering lights
- loud noises
- strong odors
- medications
- too little or too much sleep, ideally 7-9 hours of night sleep
- certain foods like coffee, alcohol, cheese, chocolate, etc.
What are the different forms of migraine?
There are two main forms of migraine: with aura and without aura.
Migraine without aura
Migraine without aura typically begins in the morning. The headache can last from 4 to 72 hours and may be followed by a few days of tension-type headache. Migraine without aura is characterized by nausea, vomiting, and sensitivity to light and sound. The headache is usually one-sided, pulsating, and ranges from moderate to very severe.
Migraine with aura
The symptoms of migraine with aura are expressed as various disturbances. The aura typically lasts from five minutes to one hour, but can persist for longer. Auras can be related to vision, speech, sensitivity, and even motor function. In some cases, a person may feel as though they have paralysis. For this type of headache, the headache is usually shorter, lasting 6-8 hours.
It is important to note that the headache following an aura does not necessarily have to be migrainous.
How is migraine treated?
Once a diagnosis is made, it is important to closely monitor migraine treatment. If regular over-the-counter medications do not relieve headache attacks, the doctor will prescribe prescription medications. Ongoing migraine treatment and monitoring typically do not require medical intervention, except for the extension of prescription medications.
Intervention is needed if migraine medications do not work, if migraine headaches become more frequent, significantly reduce quality of life, or if painkillers are used too frequently. The limit for painkiller use is 10-15 days per month.
During migraine treatment, regular:
- physical activity
- diet
- sleep
What is a tension-type headache?
Tension-type headache is the most common type of headache, experienced by 80% of people during their lifetime. The frequency of these attacks varies between individuals. The pain intensity generally ranges from one to four on a scale. People with tension-type headaches can usually perform their daily activities despite the pain.
With tension-type headaches, people feel strong pressure in the head and neck area. These headaches can occur on both sides of the head, but one-sided headaches are also common. Tension-type headaches are categorized as episodic and chronic.
Episodic tension-type headaches occur less than 15 days per month. The headache duration can vary from a few hours to several days.
Chronic tension-type headaches occur at least 15 days per month and often persist for several months in a row.
Causes of tension-type headache
Tension-type headaches are caused by muscle tension in the neck and surrounding areas of the head. They are most commonly triggered by poor posture, such as sitting at a computer for long periods. Other triggers can include:
- stress
- anxiety
- depression
- sleeping in an uncomfortable position
- eye strain
- medications
- physical and mental overstrain
- skipping meals
- neck and head trauma
- hormonal changes
Treatment of tension-type headache
Relieving muscle tension helps with tension-type headache. In mild cases, the headache usually goes away quickly. If this is not effective, pain relievers are used. It is important to remember that frequent use of painkillers can actually worsen the problem. Painkillers should not be taken for more than 10 days per month.
How to prevent headaches?
It is important to know that headache treatment is not just about taking pills. There are several lifestyle changes that can help prevent headaches.
- Eat regularly – eat smaller, more frequent meals. This helps maintain a steady blood sugar level throughout the day. Also, avoid foods that have previously triggered headaches, such as fermented cheese, beans, chocolate, etc.
- Drink water – headaches can be an early sign of dehydration. The best drink is water.
- Watch your coffee intake – excessive coffee consumption (more than 3 cups a day) can trigger a headache.
- Maintain a regular sleep schedule – both too little and too much sleep can cause headaches. The optimal sleep duration is 7-9 hours.
- Avoid excessive stress – emotional tension causes muscle tension, which can trigger a headache. Also, stress relief after a period of tension can be a migraine trigger, known as weekend migraine.
- Take breaks from computer and mobile device use – working for long periods in front of a computer can cause muscle tension, particularly in the neck. Poor posture increases susceptibility to headaches.
- Exercise regularly – moderate physical activity reduces the frequency and intensity of headaches. It also helps reduce stress and muscle tension.
- Avoid tension in the head and neck muscles – prolonged periods of poor posture can lead to muscle tension in the head or neck, which may trigger a headache.
Magnesium deficiency and headaches
People who struggle with headaches often have low magnesium levels in their blood. Magnesium deficiency causes muscle tension and hypersensitivity in nerves, which is why headaches often begin. Due to magnesium deficiency, blood vessels in the head constrict, which exacerbates the headache.
Regular magnesium intake offers an effective alternative to painkillers, which can themselves become a cause of chronic headaches.
If medications are taken for headaches more than 10 days a month, it can lead to medication-overuse headaches (MOH). This creates a vicious cycle that’s difficult to break. This is where regular magnesium intake comes into play, stabilizing the cells and having a calming effect.
How long should magnesium be taken?
Depending on the level of magnesium deficiency, magnesium should be taken regularly for 3 to 6 months. Only after this period can it be evaluated whether magnesium intake has been effective in alleviating headaches.
Which magnesium should be chosen for headaches?
There are several different forms of magnesium available in pharmacies – magnesium oxide, magnesium sulfate, magnesium citrate, and others. These forms of magnesium can raise magnesium levels in the blood but do not reach the brain or cells very well. This is the main reason why many people have not experienced the desired effect of magnesium in alleviating headaches.
Therefore, it is recommended to take magnesium glycinate, which is made using a special technology. In magnesium glycinate, magnesium is bound to amino acids naturally found in the body – two glycine molecules. This complex is easily absorbed because the body recognizes it as an amino acid. The magnesium level in the body increases at the cellular level, and the number of days lost to headaches decreases significantly.
Magnesium glycinate is one of the most absorbable forms of magnesium. It is suitable for people with a more sensitive digestive system and does not cause gastrointestinal side effects such as diarrhea or constipation.
If headaches are accompanied by nausea or vomiting, it is advisable to choose magnesium that is enriched with ginger. Ginger effectively alleviates nausea and also helps relax the tense muscles and blood vessels in the head, making headache treatment up to 40% more effective.
Benefits of ginger
Quick recovery from headaches is crucial, which is why it is recommended to take ginger in addition to magnesium glycinate. Studies have shown that ginger makes headache treatment up to 40% more effective and helps restore work capacity faster.
The gingerols found in ginger effectively alleviate headache attacks. Gingerols are the main active compounds in ginger and have many health benefits, including anti-inflammatory and pain-relieving effects.
Gingerols alleviate headaches by blocking the production of prostaglandins. Prostaglandins are inflammatory compounds that can cause headaches. Gingerols may also inhibit the activity of pain receptors.
A headache is painfully lost time!
