If you've got a headache right now then this is the video for you here's what you can do for
some quick headache relief first of all tension headaches what are they well they're probably the
most common type of headache it usually feels like a band around your head which is causing that pain
and it usually is relieved when those stressful conditions are relieved or the concentration
levels are reduced that are causing it as well okay so if you're watching this video i take it
you probably most likely have a headache going on at the moment if you do have a tension type
headache the first tip that i'm going to tell you which is the number one easiest thing to do to
give you some relief involves two tennis balls and a sock okay if you have them at home great
you're really gonna find this helpful okay so what you do you get two tennis balls put them in
a nice clean sock lie down on the floor okay lie down and place the tennis balls behind your neck
next thing you need to do is just move your head rock it forwards and backwards if you're lying
down or you can move it side to side just gently so it massages that area okay this technique can
really give people a lot of relief from attention headache pretty much straight away so if it is a
tension headache i want you to try that first okay it's probably one of the easiest and best things
to do if you don't have a tennis ball at home or if you don't have a sock at home that's clean
you can also give yourself a self massage okay it's probably not as good but you can just massage
that area behind the neck really give it a sort of rotating motion like so work your way up and down
this can also be really really helpful okay so that's the first tip done but what other options
are available we have loads of different things that we can try so tip number two tip number two
is very easy go to your freezer get a pack of frozen vegetables or whatever you have or if
you have an ice pack even better wrap it in a tea towel okay and place it on the area place it on
the forehead and around the side of the head this is just going to give us that relief it's going to
help relax those muscles are so tense that causing that tension headache you can also do this with
a hot towel as well some people found find a hot towel more useful so so see which one works better
for you okay some people prefer the hot the colder sort of eyes some people prefer hot i prefer the
cold but then again everyone's a little different now moving on to tip number three tip number three
is relaxation okay if you've had a busy stressful day and you've got that tension headache going on
first thing you need to do switch off those lights okay switch off those lights switch off those
electronics close your laptop close turn your tv off turn your phone off everything turn it all off
and close and relax okay let me close your eyes for a bit as well this can really help you to
relax things if you want take a little nap take a 10 20 minute nap okay a little power nap just
so you're not feeling too groggy because if you sleep too much then you are going to feel very
groggy so 10 20 minute little quick nap or even if your eyes just shut for 10 to 20 minutes this
can really help cause that relaxation and help with the tension headache okay so moving on to
tip number four tip number four is a bit of a tricky one okay because too much of it is a bad
thing and a lot of it is actually a good thing for a headache and that is caffeine okay caffeine
constricts our blood vessels around our head okay so if you haven't had any caffeine on the day
consider having a you know a small cup of coffee a bit of tea something like that or even a bit of
green tea or something like that it's just going to get a bit of caffeine into our system and it's
going to help with detention headache the opposite is though if you're having too much caffeine
that can cause the opposite effect and actually cause a headache as well okay so think to yourself
actually i've had six cups of coffee today so that's probably what's causing it okay so
too much caffeine is a bad thing a little bit of caffeine is actually a good thing i'm moving
on to tip number five tip number five is all about medication okay in terms of medication
what do i recommend well paracetamol and ibuprofen are really really good potential
headaches okay but the most important thing that you need to remember is taking it early
okay i can't emphasize on this point enough when you feel like you've got a headache coming
on when you feel like you've got migraine or anything like that tension headache anything
take it early okay don't wait until your symptoms are really bad take it soon as possible so it gets
in your system and give you that relief okay the other thing that you need to consider as well is
certain different formulations can get into your system faster okay for example dispersible tablets
liquids okay that sort of stuff can get just a lot quicker and let's say a tablet because it needs to
come to your stomach then it needs to break and disperse and slowly absorb so bear that in mind
as well and lastly always always always speak to your healthcare professional before buying any
medications before you buy paracetamol or iprofit anything like that let them know so they can take
a history they can make sure you're safe and suitable to take that medication always read
the information leaflet that comes with it that is the most important thing because your safety
is the most important thing okay so now we're done with the treatment options for the tension
headache okay i'm trying to make this quick because i know you like this information
quickly but thorough at the same time the next thing i want to talk about is prevention okay it's
much better to prevent getting a tension headache than getting it in the first place so let's talk
about those tips okay so let's begin with tip number one tip number one is are you hydrated are
you drinking enough water are you drinking enough fluids basically okay remember all fluids count
to hydration okay this includes tea coffee fizzy drinks orange juice water all of them cow soup
all of them count food has it in it as well by the way so i want you to make sure that you are
staying hydrated the reason i'm telling you this is if you're dehydrated your brain shrinks and
it shrinks and it pulls away from the skull when it pulls away from the skull it can cause these
tension headache type symptoms okay so staying hydrated in the first place may prevent the
headache from coming on so definitely think about that one now in terms of how much fluid should be
drinking you should be drinking about six to eight glasses a day of water okay but remember
other drinks contribute to it as well so bear that in mind now let's move on to tip number two tip
number two is making sure you're not getting eye strain okay if you have to wear glasses wear your
glasses okay if you're constantly straining to do tasks to read things to read the monitor okay
go and see your optician because all of this can potentially be causing the headache in the first
place also make sure you're taking breaks from work if you're constantly sat from your computer
like that one okay and typing away and doing your work and not taking a break it's gonna cause that
strain okay and that strain is gonna bring on that headache and we don't want the headache moving on
to tip number three make sure you are well fed okay make sure you're not starving yourself and
your blood glucose levels aren't dipping down down to those bottom levels okay because if
it is that can actually bring on headaches as well and especially when you're working
and you're doing things and you forget about if you're eating or you keep pushing on further and
further before you eat so make sure you have set times to eat so there's blood sugar levels
that blood glucose levels aren't dropping down too low because that might be causing it in the first
place moving on to tip number four tip number four is all about relaxation you need to make sure you
are not stressing okay too much because if you're doing it too much you're gonna be releasing loads
of adrenaline and it's gonna make you tense gonna tense those muscles and tense the muscles
around the face and it's gonna potentially cause that tension headache so we need to make sure we
have relaxation techniques in place thankfully i already have quite a few videos on different
styles of relaxing and reducing stress levels so i'd highly recommend watching them if you're
someone who knows that you're getting stressed out a lot more often okay i'll leave a link to
it up here and in the description below and tip number five make sure you are getting enough sleep
i know it sounds basic but if you are not getting enough sleep your body doesn't have enough time to
refresh the brain basically okay when we sleep our brain actually gets cleaned and refreshed during
that time okay that's the best way to look at it it's like when you've had your computer open for
a long time and it's getting really slow because you never switch off and give it a full restart
okay and then after we started it's all super fast again okay the brain's kind of like that but a lot
more a lot more tricky okay but we need to make sure we're getting enough sleep so you need to
be getting eight hours of sleep and good quality sleep okay if you don't know what good quality
sleep is it's gonna be quite a long video if i go through it in this video but it's making sure
that you're sleeping at the right time it's making sure that you're doing the
right thing so it's high quality sleep and your body will thank you for that okay
lack of sleep has been shown to increase headaches migraines tension headaches everything like that
okay so make sure you're getting sleep if you're someone who struggles to get asleep if you want
more information on good quality sleep and i keep plugging videos right now but it's otherwise going
to make this video really long if i talk about them so i have lots of videos on them topics
already on sleep how to get better quality sleep and leave it up here and in the description below
so it looks like we've come to the end of this week's video please remember there are times where
you should seek medical attention for a headache and i'm going to leave loads more information
in the description below as i always say at the end of every single video always remember you're
awesome and i will see you next week you feel like a headache is coming on if you feel like that
i did not expect that oh god it's so hot in here tomorrow is apparently one of the
hottest days in the uk it's going to be 40 degrees and it's definitely already getting
there super super hot thankfully i had very big hands and it had like a little uh vanity