Pain in the head: Why people are experiencing frequent headaches at work

The lines between work and home life are blurring so that even after one is out of the office, their eyes are constantly glued to the phone, even while walking on the street or while travelling in the trains. This continues after reaching home too. The only time people aren't looking at their phones is when they are sleeping. As it follows, throbbing pains in the head are becoming a routine occurrence at work and during the commute.

How many of us really pay attention to the headaches that we experience regularly? Like a fever, these are often ignored and thought of as something that will eventually go. In the meantime, various remedies are used in what is an endless cycle. While migraines are considered among the more severe headaches, the regular headache - caused by increased screen time as well as reasons beyond it - is a cause for concern too.

Mid-day.com reached out to Dr ChandraVeer Singh, consultant otorhinolaryngologist, and head and neck onco surgeon, Wockhardt Hospital Mira Road and Dr Shalini Joshi, senior consultant internal medicine, Fortis Hospitals to understand why people are experiencing headaches. They dwell on the different kinds of headache, and suggest how people can avoid as well as deal with them.

Many people are experiencing headaches while sitting at work. What is the reason for this?

Dr Singh says headaches at work are a common occurrence and could be experienced due to various factors such as fragrances, stress, computer screen, workplace lighting, dehydration, lack of sleep and certain foods too. He explains, "When working in settings with many people, there is exposure to many scents including perfumes, colognes, cleaning products, and foods. It is not only that but also the anxiety about targets and meetings that can cause stress. These can result in headaches."

He says that looking at computer screens for long can lead to headaches and fluorescent lighting can also lead to migraines. Dr Joshi says the strain on the eyes caused due to increase in screen time, which is demanded by most jobs today, actually leads to throbbing headaches.

However, Singh says there are reasons beyond fragrances and the screen, which are known yet ignored by people. "While at the workplace, one tends to neglect the body's needs like hunger and thirst. Getting dehydrated and feeling hungry and not being able to eat on time can also give you a headache. Even skipping breakfast or lunch can trigger a headache," he adds. Disruption in sleep patterns and consuming foods with caffeine, chocolate and artificial sweeteners can also trigger headaches and migraines. Exposure to allergens, says Joshi, along with secondary smoke and household chemicals can also be another factor that could be responsible for headaches.

What are the different kinds of headaches?

While many people experience headaches, they don't really know why they are getting them and that is what makes them even harder to deal with. At the same time, it is important to recognise if a headache is mild or severe and know which triggers may be causing it. Singh says headaches can be classified into three different categories - primary, secondary and headaches experienced by children.

Primary headaches are a main issue themselves, the otorhinolaryngologist says, rather than an underlying symptom of a disease or condition. Primary headaches include cluster headaches, which are extremely painful, and a migraine that can cause severe throbbing pain or a pulsing sensation, usually on one side of the head. "Tension headaches are seen when neck and scalp muscles get tense or contract. The muscle contractions can be owing to stress, depression, head injury, or anxiety," he explains.

On the other hand, secondary headaches occur due to a head injury, sinus, tumor, infection, hypertension, overusing certain medication, and disease of blood vessels in the brain. Singh says people should beware of overusing certain kinds of medication. "Medication overuse headaches or ‘rebound headaches' happen when you frequently take pain relievers for headaches. You will be shocked to know that this practice can actually increase your number of headaches," he cautions.
Children on the other hand can suffer from headaches due to improper sleep routines, stress and environmental factors too.

Apart from these, Joshi says that transient headaches are also another type which are experienced by people due to cold, cough and congestion. "Headaches can also occur due to viruses such as dengue and Covid-19," she adds.

Do headaches vary across different age groups?

Headaches are experienced by people across age groups and Singh says they may differ across ages. Singh says that some people may have headaches due to the nature of their job while many others tend to get it due to digital eyestrain. For yet others, it is due to certain conditions and certain foods which cause headaches too, across age groups.

However, Joshi warns that migraines are quite common across age groups and are often misdiagnosed. "Proper diagnosis of migraines is very important due to their disabling and debilitating complex nature. Effective treatment is available and should be sought at the earliest," she cautions.
Have headaches increased because of looking at the screen for a long time?

It is no surprise that headaches are increasing due to people looking at screens. The constant use of social media, work, watching television and movies contribute to the headaches. Joshi reminds that because of the pandemic, people have had to work out of their rooms from their tiny screens at all times of the day; that has led to an increase in headaches due to strained eyes and fatigue.

Singh explains, "If you feel a dull headache behind your eyes after staring at the screen for several hours, then you may be experiencing something called digital eye strain. Thus, a majority of people experience headaches after screen time."

How can people avoid such headaches due to digital strain?

The fact that many people spend their time in front of screens, which leads to digital eye strain means that they have to take the right measures to ensure they can minimise the damage. Singh recommends keeping the computer screen at least 20-25 inches away from one's eyes, opting for a blue light filter for one's glasses or the computer screen. Keeping the lighting in the room at an intensity that matches the light emanating from the computer and avoiding any glare can help too. He adds, "Do not sit in dark rooms, take frequent breaks and maintain a good posture by sitting up straight, as improper posture causes neck tension which can contribute to headaches."

Joshi further recommends taking frequent breaks from work, exercising the eyes by moving them in the clockwise and anti-clockwise directions or keeping one's eyes closed for some time. Reducing the brightness on the screen or increasing the font size is another solution for those who have to be constantly glued to their screens due to work commitments. Last but not the least, she says one shouldn't forget to blink, as that can help rest the eyes.

How can people deal with such headaches after they get them?

Once you get a headache, Singh says, it is ideal to rest in a quiet, dark room. "Try to use hot or cold compresses to your head or neck. You should opt for a head massage after a headache," he says, adding, "Drink enough water to stay hydrated to manage a headache due to dehydration. If you have a headache due to skipping meals or lack of sleep, then eat food on time and sleep on time." Limiting use of electronic gadgets, avoiding strong smells like perfumes, practicing yoga, breathing exercises and avoiding foods such as alcohol, peanuts, caffeine, foods containing Monosodium glutamate (MSG), artificial sweeteners, and cheese are other ways to prevent them.

Joshi says taking a 500 mg paracetamol can help with occasional tension headaches. Adopting stress management techniques like taking a walk and relaxing more in one's daily life can also help.

What are the simple lifestyle changes or foods that can be eaten to prevent headaches?

Joshi suggests that people should be hydrated at all times, consume fresh fruits and vegetables containing ample amounts of minerals, vitamins and protein to help maintain a good lifestyle. She adds, "Exercise and meditation for 45 minutes a day, preferably in the open for a breath of fresh air also helps immensely."

Eating bananas, flax and chia seeds can help when one has a headache as they contain magnesium, the lack of which can cause cluster headaches. "Watermelon can help you get that much-needed relief from migraine by hydrating a person. Drinking peppermint tea, consuming strawberries, blackberries and raspberries can be effective in relieving sinus pressure and headaches. Low sodium foods and green vegetables can also help in keeping headaches at bay," informs Singh. For migraines, eating fatty fish like salmon, which are rich in omega-3 fatty acids EPA and DHA, can help. Regularly consuming fruits such as figs, avocados and apricots can help avoid headaches; including wheat, barley and buckwheat can relieve headaches too.

When should people consult a specialist for severe headaches?

Both Singh and Joshi say that it is ideal for people to visit a specialist when one experiences headaches that are severe and chronic, unresponsive to medication and if they disrupt sleep, or produce nausea and vomiting. Along with intense headaches, the presence of a stiff neck or fever, loss of balance, pain that gets worse when you change position need to be looked at too. Singh says one must not ignore blurred vision, slurred speech, drooping on one side of your face, difficulty walking, hearing issues, seizures, swelling on your face or head, which should immediately make people visit the doctor.

While pain in adults is often addressed, Joshi says, "periodic headaches and migraines can arise in young children owing to lack of sleep and eye problems etc. So, they should have regular eye exams and meet with a doctor for a better understanding and treatment plan."

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