Migraine / Headache

Sir mein dard — causes alag alag hote hain. Women mein men se 3x zyada common hai — especially migraine. Hormonal connection strong hai — periods, pregnancy, menopause mein headache pattern change hota hai. TYPES: TENSION HEADACHE (Most Common — 80%): → Dono taraf dard — band jaisa tighten feel → Mild to moderate — kaam kar sakte ho usually → Stress, posture, screen time, lack of sleep → Nausea usually nahi hota MIGRAINE (15-20% women): → Ek taraf dard — throbbing/pulsating → Moderate to SEVERE — kaam nahi kar sakte → Nausea/vomiting — light/sound sensitivity → Aura (some): Visual disturbance, flashing lights, zig-zag → 4-72 hours last ho sakta → Menstrual migraine — period ke aas-paas → Family history strong SINUS HEADACHE: → Forehead/cheeks/nose ke aas paas pressure → Cold/allergy ke saath → Bending forward se badhta hai HORMONAL: → Period se 2-3 din pehle — estrogen drop triggers → Pregnancy mein: 1st trimester zyada, better by 2nd → Birth control pills — some women trigger TRIGGERS (Common): → Stress — #1 trigger → Sleep: Too little OR too much → Dehydration — paani kam → Meal skipping — blood sugar drop → Caffeine: Too much OR withdrawal (suddenly band) → Screen time — blue light, eye strain → Weather change — barometric pressure → Strong smells — perfume, paint → Certain foods: Cheese, chocolate, alcohol, MSG → Hormonal: Period time, ovulation

⚡ INSTANT RELIEF: 1. PEPPERMINT/PUDINA OIL — ★ RESEARCH PROVEN → 1-2 drops peppermint oil temples pe lagao → Ya pudina leaves crush → forehead pe → RESEARCH: Peppermint oil = equivalent to paracetamol for tension headache (German study) → Cooling sensation — blood flow + pain relief → ✅ Safe externally — ⚠️ Eyes ke paas nahi → ✅ Pregnancy: External diluted okay 2. ADRAK CHAI (Ginger Tea) → Fresh adrak grated — garam paani — 2 cups → RESEARCH: 250mg ginger = similar to sumatriptan for migraine (RCT study) → Anti-inflammatory + anti-nausea → ✅ Safe — pregnancy mein 2-3 cups max 3. COLD COMPRESS — For Migraine → Ice pack / frozen towel — forehead ya neck pe → 15-20 min — blood vessel constriction = pain reduce → Best for throbbing migraine specifically → ✅ Safe including pregnancy 4. WARM COMPRESS — For Tension Headache → Garam towel — neck, shoulders pe → Muscle tension release — pain reduce → Bath: Garam paani se nahao — full body relax 5. HALDI DOODH (Golden Milk) → 1 tsp haldi + doodh + kaali mirch → Anti-inflammatory — chronic headache reduce → Raat ko — sleep bhi better → ✅ Safe in pregnancy 6. LAUNG / CLOVE (लौंग) → 3-4 laung crush karo — kapde mein baandho → Inhale karo — aroma therapy → Ya laung powder + til tel — temples pe massage → Eugenol = analgesic + anti-inflammatory → ✅ Safe — ⚠️ Pregnancy mein small external use okay 7. TULSI CHAI (Holy Basil Tea) → 8-10 tulsi leaves — garam paani mein steep → Adaptogen — stress headache mein best → Muscle relaxant + analgesic mild → ✅ Safe 8. LAVENDER OIL — AROMATHERAPY → 2-3 drops lavender oil — pillow pe ya tissue pe → Inhale — 15 min — migraine relief → RESEARCH: Lavender inhalation significantly reduces migraine severity (European Neurology study) → ✅ Safe externally — pregnancy bhi LIFESTYLE — PREVENTION: → HYDRATION: 2.5-3L water daily — dehydration = headache → SLEEP: Regular 7-8 hours — same time daily → MEALS: Don't skip — blood sugar drop = trigger → SCREEN BREAKS: 20-20-20 rule (20 min, 20 feet, 20 sec) → EXERCISE: Regular 30 min — endorphins → STRESS MANAGEMENT: Daily 10 min meditation → CAFFEINE: Consistent intake — sudden change = trigger → POSTURE: Neck/shoulder alignment check → TRIGGER DIARY: Track what causes YOUR headaches