How To Prevent Holiday Headaches

The holiday season can give you real headaches, but you can take simple steps to prevent headaches during winter, a Franciscan Health doctor says.

"It is very common to have an increase in headaches during the holiday season," said George Kane, MD, a primary care doctor at Franciscan Physician Network South 31 Family Medicine in Indianapolis.

Getting a headache during the winter, especially during the busy holiday season, can be triggered by a number of reasons, including increased stress and decreased focus on healthy habits, creating a "perfect storm" for holiday headaches.

"Being stressed, lacking sleep, drinking alcohol, missing healthy exercise, and overeating (which often leads to poor sleep on its own) is a perfect storm for headaches," Dr. Kane said.

What Are Triggers For Holiday Headaches?

Several things - from what you eat and drink to changes to your daily schedule and activity - can trigger headaches during winter and the busy holiday season.

"We often are more stressed due to hosting events or attending social gatherings," Dr. Kane said. "We often stay up later or drink more alcohol than we usually do. We also get out of our usual routine, may miss regular exercise, and eat more delicious, but unfortunately unhealthy food than we normally do."

Holiday celebrations and headache triggers

Holiday celebrations, travel and changes in routines can contribute to holiday headaches.

"Alcohol is likely the #1 contributor," Dr. Kane said. "However, loud noises of any kind (think crowded party rooms), stressful long travel days, and strong noxious smells (like Aunt Dolores' perfume) can trigger headaches."

Know and avoid your headache triggers. For example, a hot crowded room, outdoor activities, and certain foods such as chocolate or artificial sweeteners, could trigger headaches for some people.

Routine changes that trigger headaches

Other actions that can increase your likelihood of headaches during the holidays include:

1. Missing doses or cutting back on your prescription medications, which could trigger a headache or serious side effects. Be sure you have an adequate supply or a refill of your prescription medications before holiday travel.
2. Staying up late watching holiday movies. The brain needs the same amount of sleep during the holidays as it does the rest of the year, so stick with your usual bedtime.
3. Skipping meals or hydration while running errands.
4. Drinking more than your normal caffeine intake. A sudden increase or decrease in caffeine can trigger headaches.
5. Limiting exercise. Exercise helps reduce holiday stress and weight gain, and it keeps the brain and heart healthy.
6. Drinking or binging anything during the holidays. Overeating can also trigger a headache.
7. Overscheduling or rushing to activities, which can increase your stress.

What Are Simple Ways To Reduce Holiday Headaches?

Keeping headaches at bay during the holiday season isn't as hard as you may think.

Dr. Kane offers three simple steps you can take to limit the possibility of recurring headaches during the winter:

1. Get plenty of sleep.
2. Limit alcohol consumption to 1-2 drinks per day.
3. Drink plenty of water. "On average, 13 cups a day for healthy men and 9 cups a day for healthy women is a good goal," Dr. Kane said.

When Should I See A Physician About My Headaches?

"You should see a physician when your headaches are preventing you from doing your daily activities and enjoying life as much as you want to," Dr. Kane said. "Rarely, headaches can be a sign of a serious underlying medical condition."

Warning signs with holiday headaches

The following are some warning signs of headaches, and should prompt immediate medical evaluation:

• Headaches that wake you up at night
• Vomiting in the morning when waking up with a headache
• Headaches that get substantially worse depending on which direction your head is tilting
• Headaches associated with loss of vision
• Headaches associated with slurred speech or confusion

If You Can Offer One Piece Of Advice For The Holidays, What Would It Be?

Taking small steps can help decrease your likelihood of a headache during the winter.

"Get at least eight hours of sleep every night, and begin each morning with a tall glass of water," Dr. Kane said.