Headache Season 2025 – Part 1
June was National Migraine and Headache Awareness Month. Summer in Arizona brings dry air, intense heat, monsoons, haboobs, and fast changing weather, which, for many of us, brings the dreaded “headache season”. Whether the headache was a nagging nuisance that slightly irritated for a few hours or a three-day migraine that ruined several days’ plans, there’s a good chance that you’ve experienced some level of pounding in your head during our summers. Here are six tips that may help you have fewer headache days or improve the pain when they happen.
- Hydration is Key
Did you know that simple dehydration is a very common cause of headaches? Be sure to drink plenty of water throughout the day, as it can often prevent a headache or reduce the intensity of one. If you feel a headache coming on, try drinking a full glass of water and continue sipping fluids regularly. Numerous studies suggest that drinking electrolyte beverages, including “sports drinks” from the store and homemade recipes, can help prevent headaches – especially migraines – so give them a try! - Stress Management
A major headache trigger is stress. Practice stress-reduction techniques such as deep breathing, meditation, or yoga. Even taking a short walk or listening to calming music can make a big difference. Supplementation with magnesium may also be useful in limiting the effects of stress on the body, and worth discussing with your medical practitioner. - Improve Posture
Poor posture can lead to tension headaches. Do you work at a desk? Keep your monitor at eye level, your back straight, avoid hunching over, and get up to stretch and move around every hour to help relieve muscle tension. Are you looking down at your devices (like phones or tablets) or crafts for long periods of time? Our heads bent forward like this adds stress to the neck and can cause tight muscles. Be sure to take a break and look up at least every 30 minutes and do some neck stretches. - Use Cold and/or Warm Compresses
Applying a cold compress to your forehead can help comfort you during the pain of a migraine or headache. A warm compress around your neck and shoulders may ease tension headaches by relaxing tight muscles. You can also try combining cold and heat – cold on the forehead, and at the same time, place the hands and feet in very warm water – the combination is said to encourage blood flow and ease head pain. - Limit Caffeine and Alcohol
Both caffeine (a stimulant) and alcohol (a depressant) can trigger headaches in some people. Try cutting back or eliminating them from your routine to see if your symptoms improve. This can be somewhat confusing, as a popular over-the-counter headache/migraine medication contains aspirin, acetaminophen, and caffeine. If you are not a regular user of caffeinated products, you may find relief using this concoction. - Stick to a Regular Sleep Schedule
Insomnia or irregular sleep patterns can contribute to the frequency and severity of headaches. Most people find relief when they aim for 7–9 hours of quality sleep each and every night, while also going to bed at the same time each night and waking up at the same time each day.
We hope these tips help you during this summer’s headache season. Small lifestyle adjustments can make a big difference! When you implement these tips, we recommend you keep a daily headache journal so you can track what helps your migraines and headaches, as well as what makes them worse. Next month, we’ll share some must-have recipes for home headache treatments, so keep an eye out for our July newsletter!
Note: If your headaches or migraines persist or worsen, please consult a healthcare provider for further evaluation and to identify any underlying causes and find treatments tailored to fit your needs and unique situation.
