Tension Headache

Headaches are among the most common of human afflictions. For the majority, a headache is a passing annoyance that fades with a little aspirin and an opportunity to relax. For an estimated 45 million Americans, however, a headache is a chronic and recurring affair, seriously interfering with activities of daily living. The incidence in men and women is about equal, and there is an even distribution across all age groups from teenagers to the elderly.

Tension headaches are thought to be generated by sustained excessive contractions of the scalp and neck muscles. Accessory muscles also frequently involved include those of the jaw and face. The actual pain is thought to derive from prolonged muscle contractions that trap pain-producing chemicals in the muscles themselves, similar to pain in your arm that you can experience by keeping a tight fist for five minutes without letup. Other structures that can contribute to the headache pain pattern include the temporomandibular (jaw) joint, teeth, and inner ears.

In tension headaches, the pain is usually described as a steady, constant, pressure-like dull ache involving the entire head from the neck muscles to the temples. The temples and muscles of the upper back and neck may be quite tender, even when the intensity of the headache is mild. The intensity is occasionally severe enough to interfere with sleep. Headaches are more common in women during premenstrual and menstrual days of the cycle, in people who are fatigued or depressed, and in those who are short on sleep. Most tension headaches are not associated with a serious underlying disorder and will go away on their own. Most people, because the pain is bothersome, will take steps to get relief.

Tension headaches are thought to be caused by tightening of the muscles of the scalp and neck, the result of exaggerated poor postural positioning of the head, or by excessive tension triggered by stress. They can be initiated by the facial muscular tension of eyestrain, holding a constant posture for a long time (as in word processing), reading with the head in a constant position, tensing the jaw in anger, grinding the teeth at night, or even chewing gum for a long period of time. The more common causes and triggers include:

• Stress
• Anxiety and depression
• Fatigue, lack of sleep, and overwork syndrome
• Deficient exercise pattern
• Eyestrain
• Sinus problems
• Poor posture
• Muscle tension
• Recent root canal treatments
• Temporomandibular (jaw) joint dysfunction
• Cervical spine mechanical problems
• Hypothyroidism and low adrenal function
• Premenstrual syndrome
• Carbon monoxide exposures
• Artificial sweeteners (up to 14 percent incidence in aspartame, or Nutrisweet, users)
• Trichloroethylene (industrial chemical) contamination of the water supply has been associated with a 50 percent incidence of headache

Supplements and herbs

Because tension headache is so often related to increased stress, replacement of micronutrients that are depleted in times of stress is essential. The most critical are the antioxidant vitamins C and E, beta carotene, B-complex, and the minerals magnesium, potassium, calcium, zinc, manganese, and selenium. Magnesium (aspartate or glycinate, up to 750 mg/day) is especially critical because of its antispasmodic action. A mega dose multivitamin-mineral product can encompass many of these needs. Omega-3 oils (with a daily content of EPA, or eicosapentaenoic acid, 350 mg, and DHA - decosahexaenoic acid, 250 mg) are also helpful.

Valerian root (1:5 tincture, 1-11/2 tsp., or powdered extract [standardized extract of .8 percent valeric acid], 200 mg, two to three times daily) has a calming effect.
Passionflower (1:5 tincture, 1 1/2 tsp., or powdered extract, 300 mg, three times daily) has mild sedative and analgesic properties.
Kava kava (45-60 mg of kavalactone content three times daily) has a calming effect.
Intranasal instillation of capsaicin (cayenne) has been shown to greatly relieve symptoms in chronic and episodic tension headache.

Aromatherapy

An aromatic combination of peppermint oil, eucalyptus oil, and alcohol applied to the temples and forehead relaxes scalp muscles and noticeably reduces the intensity and shortens the experience with headache; use five to ten drops of each two to three times/day. Rosemary oil (one part oil to ten of vegetable oil) rubbed into the temples and forehead has also been used with success.

Homeopathy

Definitive prescribing can be sought from experienced practitioners. Symptomatic remedies include Aconite, Arnica, Belladonna, Bryonia, and Nux vomica.

What else you can do

• A well-conceived regular exercise program lessens the incidence of tension headache, presumably through the dissipation of tension during the vigorous movement of the body.
• When tension headache is related to intense working conditions, you will benefit from taking one-half to five minute minibreaks to stretch and shift posture, taking deep breaths while sighing on the out breath, shrugging the shoulders to the ears and letting them drop, and using the mind's eye for a minute to sense yourself on your next refreshing vacation.

More useful herbs

• Chrysanthemum
• Guarana
• Lavender