NEXT TIME THAT POUNDING STARTS, FOLLOW THIS HEADACHE-RELIEF ROAD MAP…

AT FIRST OUCH…

If you can’t get out for a walk, try other types of movement, such as doing jumping jacks, arm circles, jogging in place or climbing stairs.

Take a walk. ‘Moving helps get blood flowing and takes tension away from your neck and other muscles that may be contributing to your headache,’ explains Dr Shafqat. Exercise also prompts the release of endorphins: brain chemicals that act as natural pain relievers, she adds. She advises stretching and breathing for a few minutes before you finish, to further target tension that could be causing pain.

IF THAT DOESN’T WORK…

Freeze fruit, such as mango or strawberries, inside ice cubes and keep them in a bag in your freezer, then add them to your water for a hit of fluid-balancing electrolytes.

Feeling queasy? Suck on a mint or chew on ginger between sips to help settle your stomach.

Grab a glass of water – or a cup of coffee or tea. ‘Just be sure not to have caffeine too late in the day, to avoid disrupted sleep that night,’ says Dr Shafqat. Keeping up your fluid intake is important to prevent tissue contraction, which can put pressure on headache-triggering nerves in the brain. Also, blood flow to those pain-inducing nerves increases when you have a headache, but caffeine can help to restrict the flow, dialling down discomfort.

That said, caffeine can be a headache trigger for some people, so if that’s the case for you, go straight for that glass of water instead.

FINALLY, TRY THIS…

Do a few minutes of mindful meditation to help ease tension.

Buy some essential oil roll-ons and stash them in your bag or car.

Dab some lavender or peppermint essential oil on your temples or wrists, drop some into a diffuser or take a few sniffs straight from the bottle. ‘Research suggests that these scents may be helpful in relieving headaches,’ says Dr Shafqat. Lavender is known to have a calming effect (stress is a major headache trigger) and the menthol in peppermint may help with the pain.