High blood pressure, also called hypertension, can cause headaches and make you feel uncomfortable.
Learning how to relieve these headaches is important for your health and daily life.
One of the best ways to prevent and ease these headaches is by lowering your blood pressure. Doctors can prescribe medications like ACE inhibitors, beta-blockers, and diuretics to help manage it.
A study in the Journal of Hypertension showed that people who kept their blood pressure under control with medicine had fewer headaches.
But medicine is not the only solution. Simple lifestyle changes can also help. Moving your body regularly—like walking, riding a bike, or swimming—can bring your blood pressure down and ease the pain.
The American Heart Association suggests doing about 150 minutes of moderate exercise every week. Exercise improves blood flow, lowers stress, and keeps your heart healthy, which all help reduce headaches.
What you eat matters too. Eating less salt is very helpful. Too much salt can raise blood pressure. Try to eat less than 2,300 milligrams of sodium each day, or even better, stick to 1,500 milligrams. Eating healthy foods like fruits, vegetables, whole grains, and lean meat can help a lot.
There’s a special eating plan called the DASH diet that works well for people with high blood pressure. A study in the New England Journal of Medicine found that people who followed the DASH diet had lower blood pressure and fewer headaches.
Staying hydrated is also important. Not drinking enough water can lead to headaches and make your blood pressure worse. Try to drink at least 8 cups of water every day. You may need more if you’re active or live in a hot place.
Another key is stress. If you’re stressed out often, it can raise your blood pressure and give you headaches. Learning how to relax can help. Deep breathing, meditation, yoga, and mindfulness are all great tools. A study in the Journal of Clinical Psychiatry found that mindfulness helped people with high blood pressure have fewer and less painful headaches.
Keeping a healthy weight is also helpful. Carrying extra weight can make blood pressure go up and cause more headaches. Losing even a little weight through healthy eating and exercise can make a big difference. One study in the Journal of the American Medical Association showed that weight loss lowered blood pressure and headache symptoms.
It’s also smart to watch how much alcohol and caffeine you drink. Both can raise blood pressure and trigger headaches. Try to limit alcohol to one drink a day for women and two for men, and keep caffeine under 200–300 milligrams a day.
Sometimes, taking over-the-counter pain relievers like acetaminophen or ibuprofen can help. But don’t take them too often—they can cause rebound headaches or other problems. Always check with your doctor before taking any medicine regularly.
Getting good sleep is just as important. Poor sleep can raise blood pressure and lead to more headaches. Try to get 7 to 9 hours of sleep each night. Going to bed and waking up at the same time each day, making your bedroom quiet and dark, and avoiding screens before bed can all help you sleep better.
In summary, managing headaches from high blood pressure means taking care of your whole body.
By following your doctor’s advice, exercising, eating well, drinking enough water, handling stress, keeping a healthy weight, and sleeping well, you can feel better and reduce headaches. These steps not only help with headaches but also improve your health overall.
If you care about blood pressure, please read studies about unhealthy habits that could increase high blood pressure risk, and eating eggs in a healthy diet may reduce risks of diabetes, high blood pressure.
For more information about blood pressure, please see recent studies that early time-restricted eating could help improve blood pressure, and results showing 12 foods that lower blood pressure.
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