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5 tips to reduce headaches

If you always suffer from headaches for being cooped up in the office all day, you are not alone. Such headache is often accompanied by fatigue and tired eyes which are due to the office environment more than anything else.

It makes you lose concentration and interest and you ended up feeling irritable and unproductive.

If you ask me, I would strongly recommend a change in your lifestyle ie going meatless and exercise regularly will definitely improve your constitution and maybe reduce the relapse of headaches.

I know because I was once a victim prone to headaches, at times even migraines. But with sound advices from a circle of vegetarian and vegan friends, I started to read about how vegetarian lifestyle benefits health, bought a few excellent cookbooks to try out and practise yoga regularly. Now I'm no longer haunted by those tortuous headaches and happily shed a few pounds too!

For now, if you feel your head starts to pound, before you start reaching for that painkiller tablet, try these 5 tips first and see if they help.

1) More Fresh Air

Most office buildings are air-conditioned where supply of fresh air is poor. The air quality worsens by the release of the chemicals from the air-conditioning system, air fresheners, insecticides, pesticides and the existing pollutants in the building. When we breathe in these harmful substances, it's no surprise that they trigger headaches in us.

The best way is to open the office windows regularly to let in fresh air, though this is near impossible in most high-rise office buildings. Alternatively, you can get out of the buildings at times for a breather.

We can also help improve the air quality by installing air purifiers or/and filters and ensure regular cleaning and servicing of the air-con system in the offices.

2) Your Eyes Need to Breathe Too

If we overwork our eyes, it could lead to headaches too. This is because the muscles around our eyes get cramps which will stress the optic nerves connecting to our brain. Ideally, after every hour focus at the computer or the documents, we should try to look into a distance from a high place for 5 minutes to give our eyes a break.

If the problem persists, go for a checkup with your optometrist to find out if it is time you need a new pair of spectacles.

3) Mind Your Sitting Position

Many of us may not be aware that a poor sitting posture may hinder blood circulation, thereby causing headaches. As a rule of thumb, always keep the head aligned with the spine, and the wrists straight and aligned with the forearms. That's why our chairs are very important in giving us a good support for our backs to avoid slouching.

Avoid habits that could strain your muscles thereby causing headaches, e.g. we love to grip the phone between our shoulder and ear to talk on the phone while our hands are still on the keyboard. In the long run, we can develop headaches due to prolonged straining of the muscles.

4) Stress is the Killer

Stress, coupled with exhaustion & anxiety, could easily lead to headaches or tension in the neck muscles. Though this is mostly unavoidable in our fast-paced environment, we should somehow learn to "spread out" our stress.

We can stop work awhile to crack a joke or two with colleagues, or to enjoy a ten minutes tea break at the pantry.

Sometimes, a little distraction does us good.

5) DIY massage

• Light hammering with your fingers

Rest your hands on top of your head at each side and spread your fingers. Using your fingertips, start knocking lightly from the top and to the sides, for at least 10 times on each area. When you reach the sides of your head, slowly massage the areas with your fingers to ease the pressure. Do this for at least 10 minutes or till you feel relaxed.

• Head massage with your palms

Place your palms on top of your head and start massaging from top and to the sides. You can adjust the pressure applied according to your needs. After that, use your fingers to comb through your head like you're combing your hair but the pressure exerted should be greater than just combing your hair. This is also a way to massage the acupoints on your head so as to feel relaxed.