How to Avoid and Manage Headaches: A GP’s Guide

 Dr Alan Twomey, Clinical Lead and GP at Teladoc Health UK, shares his thoughts in this article. 

Most of us experience headaches at some point, and for many, they can become a regular nuisance. The good news is that there are lots of simple ways to help prevent them and effective strategies to manage them when they strike. As a GP, I see plenty of patients struggling with headaches, so let’s walk through some practical tips and guidance that can make a real difference.

Understanding the Different Types of Headache

Before we look at how to prevent or treat headaches, it helps to know which kind you’re dealing with. While there are several different types, here are the ones we most commonly see:

1. Tension-Type Headache
   This is the most common kind, often brought on by stress, poor posture, or muscle tension. It tends to feel like steady pressure or tightness around the head and usually lasts less than an hour.
2. Migraine
   These are more intense and often described as throbbing or pulsing pain, sometimes on one side of the head. Migraines can be accompanied by nausea, vomiting, and sensitivity to light or sound. They can last for hours—or even a day or more—and many people find that sleeping them off is the best relief.
3. Cluster Headaches
   These are much less common but extremely painful. The pain is usually around one eye or side of the head and can feel sharp, burning, or throbbing. Other symptoms can include a red or watery eye, a drooping eyelid, or a blocked/runny nose. They typically last up to three hours.
4. Medication Overuse Headaches
   If you’re using painkillers regularly—more than 15 days a month for over three months—you could develop this type. The headache can mimic migraines or tension-type headaches, and it’s often a sign that it’s time to reassess your pain relief strategy.
5. Sinus or Cough-Related Headaches
   While not technically a standalone type of headache, sinus inflammation due to allergies or infections can lead to headache-like pain, often around the forehead and eyes.

 Lifestyle Tips to Help Prevent Headaches

The best approach to headaches is to reduce how often they happen in the first place. Here are some simple lifestyle tweaks that can help:

• Stay Hydrated
  Not drinking enough water is a common trigger, especially for tension or migraine headaches. Try to sip water throughout the day, even if you’re not feeling thirsty.
• Manage Stress
  Stress is a big contributor—particularly to tension-type headaches. Activities like walking, yoga, meditation, or even a few deep breaths can help keep stress in check. Find what works for you.
• Get Consistent, Good-Quality Sleep
  Irregular sleep, or not enough of it, can be a major trigger for migraines. Aim for 7–9 hours of sleep a night, and try to keep your sleep schedule steady—even on weekends.
• Watch What You Eat and Drink
  Chocolate, alcohol, caffeine, and anything with MSG can be common culprits. Keeping a food diary can help you spot patterns. Also, eating small, regular meals helps keep your blood sugar stable, which can help prevent headaches.
• Exercise Regularly
  Staying active helps reduce tension and improve overall wellbeing—but go easy if you’re new to exercise. Sudden, intense workouts can sometimes bring on headaches, so start gradually.
• Mind Your Posture
  Hunching over a desk or phone for long periods can strain your neck and shoulders, leading to headaches. Sit up straight, take breaks, and stretch regularly throughout the day.

Managing a Headache When It Hits

Even with all the right habits in place, headaches can still catch you out. Here’s how to manage them when they do:

• Over-the-Counter Medications
  Pain relief like paracetamol, ibuprofen, or aspirin can work well for mild to moderate headaches. Just be cautious not to rely on them too often—frequent use can actually lead to more headaches over time. Always follow the instructions on the label.
• Prescription Treatments
  For more severe headaches, like migraines or cluster headaches, there are specific medications that can help. Some are taken to prevent headaches, while others are used for fast relief. Talk to your GP about the best options for you. In the meantime, you can check out helpful info at www.migrainetrust.org.
• Know When to Seek Urgent Help
  Some headaches need immediate medical attention. Call 999 or go to A&E if:
• The headache comes on very suddenly and is severe
• You experience vision changes, confusion, or balance issues
• You have a fever and feel sensitive to light

If your headaches are happening more often, worsening, or affecting your daily life, it’s time to book in with your GP.

• Have an Eye Test & Blood Pressure Check
  Sometimes, headaches can be linked to eyesight issues or high blood pressure—both worth checking if you have frequent headaches.
• Extra Tip: Keep a Headache Diary. Tracking your headaches—when they happen, what they feel like, what you ate or did that day, and what helped—can be incredibly useful. It can help your GP reach the root cause more quickly and guide your treatment plan.
• Do I Need a Scan? Understandably, many people with headaches worry about serious causes like a brain tumour. In most cases, headaches alone don’t mean anything alarming is going on. Scans aren’t always necessary and may only be recommended if your doctor sees signs that something else might be going on. Try not to worry, but always speak to a healthcare professional if you’re concerned.

Final Thoughts

Headaches are frustrating—but in most cases, they can be managed with the right tools and lifestyle changes. Whether you’re dealing with the occasional tension headache or something more complex like migraines, you’re not alone—and there’s plenty of help available.

Read our service impact stats.