Blog Posts

How to Prevent Headaches

August 24, 2023

The American Migraine Foundation estimates that at least 39 million Americans suffer from migraine. Since many people are undiagnosed, the actual number may be much higher.

Headaches can start early in childhood or later in life. They can occur occasionally or be a recurrent debilitating issue. Their duration and intensity vary and require different treatments.

They can be caused by a medical condition, and we first need to rule out any serious condition, especially if they are sudden, unusually painful, or frequent.




Headaches and migraines can have various causes, including lack of sleep, dehydration, viral illnesses, sinus pressure, food allergies, toxins, caffeine withdrawal, hormonal imbalances, and some medical conditions.

However, it’s important to recognize that most headaches are either triggered or made worse by stress.




Patients with chronic migraines can see an increase in the frequency and intensity of the headaches and other migraine symptoms when they are under stress.

Emotional stress leads to tension of the muscles of the neck and the jaws which causes the scalp and the nerves in the face to tense up.

When we are under stress, we release neurotransmitters and hormones that cause an imbalance in the body’s chemistry.

Stress also leads to a superficial breathing pattern that creates irregular blood flow to the brain causing the arteries to constrict and expand abnormally.




Some people can identify what triggers their headaches and stop them. For example, when headaches are caused by Histamines, they can refrain from drinking wine and having histamine-containing foods, and the headaches resolve.

Women may have hormonally related headaches that can occur with their cycles or due to hormone imbalances, PMS, and menopause. Balancing in these cases can help resolve headaches.


You will find a list of common triggers to avoid at the end of this blog.

However, most frequently, headaches are triggered by stress.

Stress goes to our weakest spot, and when we are prone to headaches, we have to learn how to stop the “Stress Cascade.”

Building resilience to stress has become a new mission in those times, and it is especially important for headache sufferers.


Here are the 5 tips I highly recommend to overcome stress:


  • 1- Boost Adrenal Health: Use specific balancing supplements
  • 2- Increase Oxygenation: Reprogram your breathing
  • 3- Calm down the body and the mind: Mind Guided Body Scans
  • 4- Raise your physical and mental Vibration 
  • 5- Balance your hormones. 

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Just like any pain we perceive in our body, a headache can be the way our body is talking to us, asking us for attention.

Sometimes we take a pill to stop the pain, and it keeps coming back when the effects of the medication are gone. The body is sending us a persistent signal that something needs to be addressed.

We were not trained to listen to our personal body language in our modern world. We are often more skilled at observing another person’s body language and detecting and interpreting their signs of discomfort than being in touch with our own.


What is the body saying when we have aches and pains?


If it were translated into words, the body would say: “Enough, stop, listen before you get sick”.

So, when we pop a pill to silence the voice of the body, we may ignore an important message and miss out on a significant healing opportunity. I am not saying that we have to suffer and not take anything to relieve the pain. We just need to take the time to pause and explore the reasons for the headache while we shut off the pain.

While we are very lucky to have medications that can save us from pain, their chronic use can cause more health issues, especially because they keep us from understanding why pain occurs in the first place.




Every thought and emotion initiates a chemical reaction in the brain that radiates into the rest of the body, and so does every traumatic experience that is sitting in our subconscious mind. The more we repress it, the more the body will try to bring our attention to it, causing physical discomfort.

A headache is a typical expression of these repressed events and emotions.

Whether a headache is caused by excess stress or past trauma, the mechanism is the same and we can use the same tools to stop it from recurring.

Sometimes, revisiting traumatic experiences or addressing stressful life issues may feel overwhelming, and we may think that experiencing physical pain is less of a burden. This is one of the reasons why I believe that we need new tools in medicine that support patients with more enlightening and liberating experiences.




I have practiced with some of my patients what I call “Mind Guided Body Scans“. Unlike a scan operated by Xrays that projects an image of the inside of our body on a screen, Mind Guided Body Scans use our own minds to travel into the body. Yes, we have this ability to visualize our internal environment through our senses.

This is our self-healing power. An XRay can diagnose us, but it cannot heal us. To some degree, we can do both, diagnose ourselves, and heal the issue by practicing a “healing vibration”.

A healing Vibration is made of uplifting elements such as light and love, that bring calmness to the heart. No machine can reproduce that, no Artificial Intelligence content can bring the healing light a human being can create.


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1. Stay Hydrated: Drink enough water throughout the day to prevent dehydration.

2. Maintain a regular Sleep Schedule: Aim for 7-9 hours of quality sleep each night and establish a consistent sleep routine.

3. Manage Stress: Practice stress-reduction techniques like deep breathing, meditation, or engaging in hobbies you enjoy. Use my 5 tips to build STRESS RESILIENCE.

4. Eat regular, balanced meals: Avoid skipping meals and intermittent fasting if you are prone to headaches. Avoid dairy and gluten, ancorporate a variety of nutrient-rich foods into your diet.

5. Limit trigger foods: Certain foods like processed meats, aged cheeses, and foods with artificial sweeteners can trigger headaches in some people. Pay close attention to your diet.

6. Monitor caffeine and alcohol intake: Limit consumption, especially close to bedtime, as they can trigger headaches.

7. Exercise regularly: Stay Active: Regular physical activity can help improve blood flow and reduce the likelihood of headaches. stick to an exercise routine at least 3 to 4 times a week to improve overall health and potentially reduce the frequency of headaches.

8. Maintain good posture: Hunching over your phone or computer can strain your neck and contribute to tension headaches. Standing desks can help with lower back issues.

9. Use screen time Wisely: Limit time spent on your computer and phone. Take breaks from screens, adjust screen settings, and ensure proper lighting to reduce eye strain.

10. Manage hormonal changes: For some women, hormonal imbalances and fluctuations during menstruation or menopause can trigger headaches. Get your hormones checked by a hormone specialist doctor.

11. Limit exposure to strong sensory Stimuli: Bright lights, loud noises, and strong odors can trigger headaches. Minimize exposure when possible.


Remember, each person’s triggers and prevention strategies can be different. If you’re experiencing frequent or severe headaches, it’s a good idea to consult a healthcare professional for personalized guidance and to rule out any underlying medical conditions.


In Vibrant Health,


Dr Evee

Evelyne Leone, DO, Faarm, Abbarm

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