Headaches can be genuinely debilitating, especially the ones that drag on for more than a few hours. There are many possible causes, and symptoms vary depending on which type you're experiencing.
There are four main categories of headache:
- Migraine
- Chronic
- Cluster
- Tension
Within these broad categories, there are countless possible underlying causes – far too many to list here in full.
The World Health Organisation estimates that almost the entire global population will experience a headache at some point during any given year. Headaches are generally categorised as either primary or secondary – primary headaches relate to how the nerves and cells in the head function, and typically aren't a sign of anything serious. Secondary headaches are caused by an underlying condition affecting the pain-sensitive nerves in the head, and may need further investigation by a doctor.
A secondary headache diagnosis doesn't necessarily mean something is seriously wrong – even if you're referred to a specialist, there's no need to panic.
What Can Trigger a Primary Headache?
There are many possible triggers, but primary headaches are commonly linked to one or more of the following:
- Food – specific foods and food additives can trigger headaches in sensitive individuals
- High blood pressure
- Low blood pressure, often from missing meals
- Stressful situations
- Lack of good sleep
- Poor posture, particularly affecting the spine and neck, often causing pain starting at the base of the head
- Excess alcohol
- Dehydration
- Over-exertion
- Medication overuse
- Some forms of trauma
Even something as simple as coughing can occasionally trigger a headache.
Diagnosing Secondary Headaches
If your headaches are persistent or particularly severe, it's worth seeing a specialist, and your GP will likely refer you if needed. Confirming whether a headache is secondary rather than primary can be genuinely difficult, and often requires a series of tests.
Doctors often use a structured screening approach to check for specific warning signs that suggest further investigation is needed, helping rule out a secondary cause and confirm that a headache is primary. If your doctor recommends this kind of screening, it doesn't mean anything is necessarily wrong – it's simply a thorough way of getting to the bottom of your symptoms.
Once diagnosed, your treatment path depends on the type and cause of your headaches. Your doctor will make recommendations and may prescribe medication, often alongside lifestyle and dietary changes.
Helping Your Head with Lifestyle and Dietary Changes
There's no one-size-fits-all solution for reducing headache frequency or severity, but there are some general principles worth following while you work out your specific triggers. With so many different types and causes, it may take time to genuinely minimise the problem.
Given how much diet and lifestyle can contribute to headaches, it may be worth considering our Complete Intolerance Test, which can help identify sensitivities to particular foods or environmental factors that may be contributing to your symptoms.
In terms of dietary changes, there are certain trigger foods worth being cautious of, and others that are genuinely beneficial – combined with the right lifestyle changes, this can go a long way toward helping your head.
Potential Trigger Foods
These are foods commonly reported by headache sufferers as potential triggers:
- Alcohol
- Cheese, particularly matured cheese
- Chocolate
- Citrus fruits
- Other dairy, such as yoghurt, milk and cream
- Nuts
- Tomatoes
- Wheat-based products (bread, cakes, pastries, pasta)
Food additives are another important factor, and their effects aren't always immediately obvious. If a headache develops, it's worth checking any packaged food you've recently eaten. Common culprits in this category include aspartame, monosodium glutamate (MSG, found in many foods including some Chinese cuisine), nitrites and sulphites.
Foods That May Be Beneficial
The following foods have little to no history of triggering headaches, and a low-fat, high-fibre diet is generally recommended, particularly for migraine sufferers, though it can be beneficial across headache types more broadly.
Foods
- Leafy greens such as cabbage, kale and spinach
- Berries, rich in antioxidants that support overall health
- Brightly coloured vegetables, particularly peppers
- Herbs and spices such as turmeric, ginger and garlic
- Root vegetables, such as sweet potato and beetroot
- Mushrooms
Some research suggests that a diet high in antioxidants, high in fibre and low in fat may help reduce migraine symptoms for some people. When planning your diet around headaches, aim for anti-inflammatory, gentle foods generally.
Drinks
Staying well hydrated plays a genuine role in preventing many primary headaches. Plain water should be your first choice, though herbal teas can also help – some herbs used in these teas have a long history of traditional use for pain relief, alongside the benefit of staying hydrated.
Peppermint tea in particular is often reported by headache sufferers to ease symptoms, particularly for sinus-related headaches, potentially by helping clear nasal passages – though robust scientific evidence for this is still limited. Green tea and matcha are also commonly included among helpful options.
Caffeine's relationship with headaches is genuinely mixed – some people find moderate caffeine helpful, while for others it's a trigger, particularly with overuse or withdrawal. It's generally worth keeping caffeine intake moderate and consistent rather than relying on it as a headache remedy.
In terms of lifestyle, a few consistent habits can help:
- Eating regularly, avoiding skipped meals and the "grab and go" trap
- A regular sleep pattern, aiming for at least 7 hours a night
- Fresh air and gentle exercise, avoiding anything too strenuous
- Relaxation practices such as yoga, tai chi or meditation
- Whatever genuinely helps reduce your stress levels
- Massage, particularly of the back, shoulders and neck
Hopefully this advice offers some relief. That said, it's important to work out what's specifically causing your pain, just as with any other part of the body – investigating whether food is a contributing factor could be your easiest and most useful first step toward a real answer.
