Headaches are one of the most common health complaints, affecting almost everyone at some point. They can last from a few minutes to several days, with pain that feels sharp, throbbing, or dull. Sometimes the discomfort spreads beyond the head to the scalp, face, or neck.
Dr Xand van Tulleken, host of the BBC podcast What’s Up Docs, says he gets headaches every month or so that “feel like someone’s drilling into my eyeball.”
Most headaches aren’t a sign of something serious
Dr Katy Munro, GP and headache specialist at the UK’s National Migraine Centre, says it’s natural to worry, but serious causes are uncommon.
“If it’s your first or worst headache, see a doctor,” she says. “But if you get recurring mild headaches, there are practical steps you can take at home.”
Track your triggers
Understanding when and why headaches occur helps manage them. Keeping a short diary can reveal links with sleep, stress, food, or weather.
Note only the basics: when it started, what you ate or drank, how well you slept, and the day’s conditions.
Dr Munro suggests rating each episode from one to ten to track its effect. Include good days too — this helps your doctor spot trends without overcomplicating things.
Use caffeine to your advantage
Caffeine isn’t always the enemy. In small amounts, it can boost the effect of painkillers. Dr Munro explains that caffeine works as a “co-analgesic,” meaning it can enhance relief when used sensibly.
However, too much caffeine can cause rebound or withdrawal headaches. Limit intake, especially after lunch, to avoid sleep disruption.
Eat regularly and stay hydrated
Skipping meals or eating sugary snacks can trigger headaches. Experts recommend a Mediterranean-style diet rich in protein, healthy fats, and complex carbohydrates to stabilize energy levels.
Drink enough water to keep your urine pale and clear. Regular meals, exercise, and sleep all help reduce the frequency of headaches.
Choose painkillers carefully
Over-the-counter painkillers can be effective, but avoid products containing codeine, which may worsen symptoms or cause dependency. Use painkillers only when needed and not more than two days a week to prevent rebound headaches.
If headaches grow more frequent or severe, consult a doctor for tailored treatment.
A balanced approach
Headaches are rarely just about pain — they reflect how your body reacts to stress, diet, and daily rhythm. Keeping hydrated, eating on time, sleeping well, and using caffeine wisely can make a major difference. When headaches persist or change pattern, getting medical advice remains the safest step.
This news was originally published by BBC.