5 tips for keeping those headaches away and keeping your brain happy.

A common complaint during the school year is after school headaches.

Migraines are the most common headache syndrome in children.  Headaches may be accompanied by nausea, tummy ache, eyes sensitive to light, or children sensitive to sound.   They may describe headaches as pounding.

An ounce of prevention is worth a pound of cure.

5 tips for keeping those headaches away and keeping  your brain happy.

1. Getting to bed on time.  Early bedtimes are most helpful for children and adults.  (A recent article highlighted the need for sleep to keep our waists slim as well.  Lack of sleep may increase obesity).  We all know that we are more alert and able to handle more stress when we are well rested.

2. Drink!  Did you know that your brain is mostly water?  It is about 75 - 80 % water.  Many children and adults don't drink enough water throughout the day.  This may be a big contributor to afternoon headaches.
An easy way to check is make sure your urine is a light yellow.  If it is dark reach for another glass of water.
If your child has frequent headaches check with your school about carrying bottled water.

3. Avoid caffeine.  Caffeine is notorious for dehydrating you and triggering headaches.  Chocolate (has a caffeine like chemical theobromine) can also trigger headaches.  "But I need caffeine to function!"  If you feel like you need caffeine, it is a good time to reevaluate your lifestyle.  You may need to simplify and cut out activities so you can get to bed on time.

4. Exercise and play outside.  Brains benefit from increased blood flow.  Dr Amen in a Magnificant Mind challenges us to think about brain health as well as heart health.  Exercise decreases stress, reduces stress hormones, which leads to decreased fat, salt, and sugar cravings.  Increased endorphins help us feel better and increased adrenaline helps us remember what we are studying.  This leads to better work and school performance and less overall stress.

5. Boost your cuisine with fruits, veggies, whole grains, fish, legumes and nuts.  Eating foods high in nutrients and antioxidants help our bodies and our minds deal with stress.

Treatment

If you need to treat a child with a headache:
1. Ibuprofen with a glass of water (the water might actually help the most).
2. Light healthy snack (yogurt, cheese, fruit, nuts, etc)
3. For the older kids you can use Aleve.
4. Rest (children with migraines like to sleep it off)
5. See a health care provider if you are concerned about the headache.