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Starter

The Pain In Your Head

One moment, life’s going great.

Then the next thing you know, there is a sudden ache inside your head. 👀 

Headaches don’t care who you are, where you are, or what you’re doing.

They just show up, uninvited - like that one awkward party guest who just came for the free drinks. 🍻 

The strange part?

We talk about headaches as if they’re a minor nuisance.

But they affect hundreds of millions every day and can ruin your mood faster than a terrible DJ. 🎶 

So what’s actually happening inside your head when that painful throb starts?

And can you avoid them?

Let’s break it down. 👇

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Main Course

The Headache about Headaches

What are headaches?

A headache is pain or discomfort in your head - often described as throbbing, tight, dull, or just plain distracting.

They’re one of the most common health complaints on the planet. 🌍️ 

If you live long enough, you will have them… probably more times than you’d like.

What types are there?

Headaches come in two main categories: primary and secondary

Primary headaches occur when the headache itself is the main problem:

• Tension-type headaches - the most common type, bilateral pain usually around the head, mostly caused by stress and inflammation (feels like someone’s cinched a headband way too tight) 🤕 

• Migraine headaches - unilateral, pulsating pain (often in the forehead) with fun extras like nausea, vomiting, or sensitivity to light and sound 🤢 

• Cluster headaches - intense, burning or stabbing pain that comes in cycles, sometimes multiple times a day or month, more common in spring and fall

Secondary headaches are symptoms caused by another disease or condition:

• Hormonal headaches - linked to the menstrual cycle 📆 

• Sinus headaches - caused by sinus congestion

• Post-traumatic headaches - following a head injury 🧠 

💡 Fun fact: There are actually hundreds of headache types.

What causes/triggers them?

The exact cause of most headaches is still a bit of a mystery. 🤔 

But we do know certain habits and situations make them far more likely:

• Alcohol - Dehydrates and stresses your system 🍸️ 

• Lack of sleep - Your brain needs proper rest to recover

• Stress - Tight muscles + disrupted blood flow + mental tensio = head pain 🔋 

• Caffeine overload (or withdrawal) - Sudden changes upset your nervous system

• High screen time - Eye strain + poor posture are a dangerous combo 📱 

• Sedentary lifestyle - Poor circulation keeps tension hanging around

• Dehydration - Your brain is ~75% water 💧 

👩‍🍳 Chef Tip: Keep a “headache log” for 2 weeks.

Write down what you ate, how much you slept, your stress level, and when headaches hit.

You’ll start to see patterns - and that’s squite powerful when your skull feels like it’s hosting a drum solo. 🥁 

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Dessert

Avoid the Headache

Let’s be honest:

Headaches suck.

Most of us only get them once in a while, but when they hit, there’s only one mission: make them go away. 👋 

Here’s a quick, practical checklist to help you live headache-free (or at least headache-less) 👇

🧠 Nourish your brain

• Creatine monohydrate - Supports brain energy

• Omega-3 fatty acids - Reduce inflammation and support nerve health

• Turmeric - A natural anti-inflammatory spice

⚖️ Keep your system balanced

• Hydrate properly - Your brain is 75% water; keep it topped up

• Limit caffeine - Too much (or sudden withdrawal) can trigger headaches

• Eat whole, unprocessed foods - Minimize sugar and processed foods

🧘‍♀️ Calm your mind & body

• Manage stress - Meditation, journaling, or a hobby you love

• Sleep well - Aim for consistent, high-quality rest

• Practice breathing - Nose breathing can help oxygenate and relax

💆 Relieve tension

• Herbal oils - Peppermint lavender, and eucalyptus can soothe pain and alleviate tension

• Acupuncture or massage - Relax tight muscles and improve circulation

• Heat or cold therapy - Try an ice pack on the forehead or heat on the neck

• Improve your posture - Especially if you work at a desk

My tip: Since there are many things that can trigger headaches. It is important to focus on living a healthy lifestyle.

Stick to these basics: good sleep, healthy, unprocessed food, moving a lot, and enjoying life. 😉 

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Snacks

Dad Joke of the Week

A Deep Question

What recurring challenges have shaped your character the most?

A Friendly Reminder

🎁

Takeaway  

You aren’t satisfied yet? 

Here are my Ingredients and Recommendations for you:

🎙️ Podcasts

• How to Stop Headaches Using Science-Based Approaches (Huberman Lab)

• Understanding Tension Headaches: Causes, Symptoms, and Solutions with Dr. Taves (The Headache Doctor Podcast)

• Physiotherapy Treatment of Headaches (Physiotutors)

📚️ Books

• The Migraine Brain: Your Breakthrough Guide to Fewer Headaches, Better Health (Carolyn Bernstein M.D.)

• The Headache: The Science of a Most Confounding Affliction - and a Search for Relief (Tom Zeller Jr.)

📺️ Videos

• What causes headaches? (TED-ed)

• Headache - Overview (types, signs and symptoms, treatment) (Armando Hasudungan)

• Neurologists Debunk 11 Headache And Migraine Myths (Insider Science)

• Cervicogenic Headache Symptoms l Treatments l Stretches l Types of Headaches (Performance Sport & Spine)

📑 Articles

• 14 Types of Headaches and How to Treat Them (Healthline.com)

• Everything You Need to Know About Headache Disorders (Healthline.com)

• Everything you need to know about headaches (MedicalNewsToday)

• Headaches (Cleveland Clinic)

• Why Headaches Happen and How to Alleviate Them (Health.com)

• 14 Most Common Types of Headaches and How To Get Relief (Health.com)

Thank you for being here 💝 

Looking forward to serving you next week.

Much love,

Benji