Headaches during pregnancy

Many women suffer from headaches during pregnancy. There are many possible causes for it and, in fact, it is quite common to experience head pain while pregnant. However, severe headaches can make everyday life difficult, and often pregnant women ask themselves what they can do to combat the pounding or throbbing in the head other than resorting to pain medication.

The causes of headaches during pregnancy

First of all, headaches during pregnancy are usually no cause for concern. Having said that, it is definitely not pleasant given you have other pregnancy symptoms to deal with as well. Let us first understand why head pain becomes common while pregnant.

Headaches can be triggered by a variety of factors during pregnancy:

• Hormonal changes - Especially during early pregnancy, many women can get headaches due to the hormonal changes and the associated hormone fluctuations. Sometimes these headaches appear as soon as the first signs of pregnancy appear and subside over the next few months.

• Tension - The physical changes during the 3rd trimester of your pregnancy are enormous. As your weight increases, your posture also changes a little. This, in turn, can lead to tension - a common cause of headaches.

• Iron deficiency: Headaches could indicate an iron deficiency. During pregnancy, you will have regular check-ups where your blood will also be tested for iron levels. If you have a deficiency, your gynaecologist will suggest appropriate treatment.

• Dehydration - If you don't drink enough water or fluids, it can lead to headaches. During pregnancy, your body needs a lot of fluids; especially if you suffer from nausea in early pregnancy and vomit frequently.

• Low blood sugar and blood pressure - The causes of headaches and tiredness are often linked to low blood pressure or blood sugar levels as well.

• Pregnancy cold - Some pregnant women suffer from a type of cold or a permanently blocked nose. The nasal mucous membranes are swollen, and headaches can occur as a result.

• Stress - Are you planning on setting up the nursery, shopping for the new arrival or planning a babymoon? Pregnancy makes your to-do list longer. But be careful: overexertion and stress are not good for you or your baby and can lead to headaches.

Finding out the exact cause of the headache is not that easy. In the first trimester, all the physical changes could be the reason for a heavy head. On the other hand, towards the end of the pregnancy, it is no longer easy to find a comfortable sleeping position or even to move about, so tiredness can lead to headaches.

Migraines during pregnancy

Women are more likely to suffer from migraines than men. They differ from normal headaches and are characterised by the following symptoms, among others:

• Severe, often one-sided headaches

• Sensitivity to light and noise

• Movement makes the headache worse

• Possibly accompanied by nausea and vomiting

Anyone who suffers from this particular type of headache could notice an improvement during pregnancy - even in the first trimester. The increase in estrogen levels plays a major role here.

After birth, estrogen levels drop again, and migraines could return. Factors such as lack of sleep, the all-round and constant care of an infant, and the new routine certainly encourage the occurrence of severe headaches.

Many medications are considered unsafe during pregnancy and breastfeeding. However, it is best to get advice from your gynaecologist before you become pregnant about how you can get your migraines under control without taking painkillers.

What can you do about headaches during pregnancy?

How can you get relief if you suddenly get severe headaches during pregnancy without resorting to medication? There are a lot of tried-and-tested home remedies that are worth trying:

• Drink: If possible, drink a large glass of water or tea immediately at the first sign of a headache.

• Fresh air: Fresh air can work wonders. Take a short walk or alternatively stand by an open window and breathe deeply a few times.

• Peppermint oil: A tried-and-tested home remedy is diluted peppermint oil, which you rub gently on your temples and neck. It has a cooling and invigorating effect. However, not all oils are suitable for this. Get advice from your gynaecologist when choosing the product and how to use it.

• Compresses: Put a cold washcloth on your forehead or a warm one on the back of your neck - whichever you find more comfortable.

• Massage: Even a light massage of the face and head can sometimes bring relief.

• Heat: Headaches are often caused by tension. Exercise is the best way to prevent tense muscles. However, during the acute pain phase, heat is good, and you should avoid exercise. Put a heating pad or hot water bottle on the tense part of your body.

• Steam bath: If the so-called pregnancy cold is the cause of the headache, a facial steam bath can provide relief. If you want, you can add a pinch of salt to the hot water.

• Foot bath: At the first signs of a headache, a foot bath could prevent things from getting worse. It stimulates the metabolism and also helps you relax during pregnancy.

• Blackout: Since you can be sensitive to light and noise, especially when you have a migraine or severe headache, it can help to retreat to a darkened and quiet room. Don't forget to ensure that there is plenty of fresh air despite the darkening.

• Acupuncture: Many midwives and doctor's offices offer acupuncture as it is known to help alleviate acute headaches. Some women also use this traditional healing method to prepare for birth and treat other pregnancy-related problems.

If the headaches are affecting your everyday life and none of the usual home remedies are providing you with relief, it is time to see your doctor.

This is how you can prevent headaches during pregnancy

Preventing pain is the best medicine:

• Drink a lot: Too little fluid reduces the oxygen supply to the cells, and this can lead to headaches. Drink two to three litres of water, diluted fruit juice spritzers or unsweetened fruit teas throughout the day.

• Sport: Sports such as swimming or cycling, but also yoga and relaxation exercises are good for preventing migraines and headaches and helping to lower blood pressure. If you have acute headaches, you should wait until they have passed before exercising.

• Rest breaks. Lack of sleep can trigger headaches. Always plan rest breaks into your daily routine and make sure that you get enough sleep at night too.

• Avoid stress and overexertion. If you tend to get headaches in general, you should avoid stress, excitement and overexertion as much as possible, especially during pregnancy. Think about how you can reduce or delegate tasks. This will make everyday life easier for you, even in the initial, very turbulent, months with your newborn.

• Small snacks. Low blood sugar levels can be the cause of headaches. Eat small meals more often so that you can keep it in balance. Always pack a small snack for when you are on the go. This could be nuts, a cereal bar or some dried fruit (e.g. apricots or dates).

• Avoid iron deficiency. Prevent iron deficiency with a targeted diet (e.g. pumpkin seeds, legumes such as peas or lentils, oatmeal). Depending on the level of iron in your blood, you may also be prescribed an iron supplement.

• Magnesium. During pregnancy, your magnesium needs are increased. A diet rich in magnesium (e.g. peas, broccoli, beans or pumpkin seeds) is helpful in treating headaches and even helps against heartburn. Talk to your gynaecologist about whether a magnesium supplement could help you with recurring, severe headaches.

In general, you should make sure you eat a balanced and healthy diet based on the five main food groups: fruit, vegetables, grains, protein foods and dairy products. With the right diet during pregnancy, you can contribute a lot to your well-being.

Relaxation exercises for headaches during pregnancy

Stress is one of the main causes of headaches. Especially if you are very busy at work or already have a child, you often don't get enough rest. Try to give yourself time off. A few relaxation exercises can also help reduce stress.

Exercise 1: Conscious breathing

• You can easily integrate this exercise into your everyday life:

• Breathe in slowly and count to four.

• Now hold your breath briefly. But only for as long as you feel comfortable.

• Then breathe out slowly for about four seconds.

• Repeat the whole process three to four times.

You will notice that your breathing becomes more even, and you feel calmer. You can do this little exercise whenever you are tensed, and your facial features are hardening.

Exercise 2: Neck massage

• The following short neck massage is particularly suitable for a short relaxation during working hours:

• Sit down on your chair very loosely.

• Let your head hang a little. Maybe you can move it back and forth briefly.

• Reach your hands onto the shoulder areas on the left and right and start to gently massage and knead from shoulders to the neck.

• After this short massage, let your arms hang down and circle your shoulders.

Exercise 3: Full body relaxation

• You need a little more time and peace for this exercise:

• Lie down on your back in a relaxed manner wearing comfortable clothing.

• In the 3rd trimester, however, you should avoid lying on your back. Alternatively, simply turn onto your side.

• Close your eyes and concentrate on the individual body parts.

• Now consciously relax them one after the other by letting them sink heavily to the floor.

Pregnancy is a very special time in which your body does incredible things. So, allow it to relax and recover.

Conclusion

In general, headaches during pregnancy are nothing unusual. They are usually harmless and can be treated without medication. Pay close attention to when the pain occurs. You may notice a pattern and have an idea of what you can do about it.

Also take the opportunity to ask your midwife and gynaecologist for advice during your regular check-ups.