Why Your Head Might Ache: Insights from Dr. Maya Rozman

"Headaches are a relatively common complaint that most of us will experience at some point in our lives, whether frequently or rarely. They can be caused by a multitude of reasons – stress, fatigue, monthly hormonal changes in women, vision problems, and other medical conditions and diseases," explained the dietitian, Dr. Maya Rozman, on her radio show on 103FM. According to her, before rushing to medical appointments, it's worthwhile to first address what can be easily altered – our eating and drinking habits.

"Certain foods, the amount of water we consume, and even the type of drinks we choose have a direct impact on headaches, ranging from mild to migraines. Sometimes a small dietary change or avoiding a specific food can significantly improve our quality of life with minimal effort," she says.

"Let's start with the most obvious and often overlooked cause – lack of water. Inadequate hydration is the number one and most important cause of headaches. If you're someone who 'forgets' to drink, or simply doesn't like water, it's time to change that habit: set reminders on your phone or buy a beautiful water bottle and take it everywhere, until drinking becomes an essential habit. A glass of water before each meal helps ensure proper hydration and, according to studies, can also reduce daily calorie intake without us even noticing. Although all liquids theoretically count, some drinks like diet cola can trigger headaches themselves, so it's best to focus on water. Don’t like plain water? Try sparkling water or lemon water".

The next question she raises is whether you actually eat adequately: "If you've had a busy day with no time to focus on nutrition, and come home with a headache, it might not be the stress causing it, but simply the fact that you haven't eaten," she says. "Skipping meals can lead to changes in blood sugar and blood pressure levels, ultimately leading to headaches. Eating at consistent times reduces headaches regardless of meal composition. While I advocate for nutritionally rich meals, those suffering from headaches should ensure they're eating regularly, without forgetting or skipping, even if they don't feel particularly hungry".

According to her, caffeine can also impact headaches in opposite ways. "Self-awareness is particularly crucial here. Caffeinated drinks have been linked to headaches. Some studies suggest caffeine causes pain, but others show that for regular coffee drinkers, stopping coffee can induce headaches rather than preventing them. Caffeine is found in various colas (regular and diet), teas, and even in reduced amounts in cocoa. Studies, especially among teenagers, found that reducing caffeine intake significantly decreased headaches, anxiety disorders, sleep problems, and various digestive issues. What about those who consider themselves addicted? Sometimes just cutting back can help".

Finally, Dr. Rozman explains alcohol's role in these bothersome headaches: "Especially after its harmful effects on the brain wear off, you're left with a mild to severe headache. Besides alcohol's direct impact on the brain – it can lead to dehydration, which itself causes headaches. So how do you identify what causes your headaches? Write down what you eat, highlight the suspected triggers, and then reduce these factors for a few days. A simple dietary change can significantly enhance life quality".