
1. Taking time for yourself to relax on a daily basis can really boost your mood. Relaxation is different from person-to-person. Some ideas include taking time to read, meditating, getting active, cooking or doing something creative. Experiment, and see what’s right for you!

2. If you have been feeling persistently low in mood for more than two weeks, then it may be time to see your doctor. Depression is extremely common and easily treatable. Remember that your mental health is as important as your physical health.

3. Have you tried mindfulness? There are different ways to practise it in your daily life, but each way involves being aware of your thoughts and feelings in the present moment. Though not the answer for everyone, it can prevent recurrent depression and boost your mental wellbeing.

[[ATZ]]
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4. Keeping a mood diary can be an insightful way of recognising your triggers for low mood and make small changes to your daily routine. Common triggers include not sleeping properly, eating an unbalanced diet, not having enough time to relax and drinking too much caffeine or alcohol.

5. Ask for help if you need it. If you recognise that you have been feeling persistently low in mood or are finding it increasingly difficult to cope, seek help. It is always okay for you to speak to someone, whether that is a family member, friend or a doctor.


healthy-habits

woman-with-headphones

Tips for improving your mood


1. The only way to lose weight healthily and keep it off is to make permanent changes to the way you eat and exercise. Drastic fad diets and exercise regimes that result in rapid weight loss are unlikely to work for long, because these kinds of lifestyle changes can’t be maintained.
2. Aim to lose weight at around 0.5kg to 1kg a week (1lb to 2lb), until you achieve a healthy body mass index (BMI). You should be able to lose this amount if you eat about 500 to 600 fewer calories than you need a day.
3. Eat wholegrain foods, such as wholemeal bread, brown rice and pasta. They’re digested more slowly than the white varieties, so will help you feeling full for longer.
4. To reduce the amount of fat you eat, you could trim the fat off meat, drink skimmed or semi-skimmed milk instead of full fat, choose a reduced- or low-fat spread, and replace cream with low-fat yoghurt.
5. If you feel like a snack, try having a drink first, such as a glass of water or a cup of tea. We often think we’re hungry when really we’re thirsty.
6. Don’t skip breakfast. A healthy breakfast will give you the energy you need to start the day, and there’s some evidence that people who eat breakfast regularly are less likely to be overweight.
7. Swap drinks high in calories for lower calorie alternatives — that means drinks that are lower in fat, sugars and alcohol. Swap a sugary fizzy drink for sparkling water with a slice of lemon. Don’t forget that alcohol is high in calories, so cutting down on alcohol can help you control your weight.
8. Lots of foods in the supermarkets are labelled “low-fat”. However, in some cases these foods can be very high in sugar and therefore calories. Make sure you check the label for low calories as well as fat.
9. Controlling portion size is important for losing weight. Try to eat slowly so you are less likely to over-eat. At home, serve yourself a smaller portion to start and then decide if you really need another serving.
10. When we are stressed we often turn to unhealthy snacks. Try to cope with stress in another way such as exercise, which promotes mental wellbeing. If you do snack, try plain popcorn, fruit or vegetables.

[[ATZ]]
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## Related Articles

* [Hidden causes of weight gain](/losing-weight/putting-on-weight)
* [Lose weight on the 12-week plan](/losing-weight/successful-diet-tips)
* [Nine medical reasons for putting on weight](/losing-weight/medical-reasons-for-putting-on-weight)
* [Should you lose weight fast?](/losing-weight/should-you-lose-weight-fast)


losing-weight

weight-loss-and-fatty-liver-disease-weighing-scales

Weight loss and fatty liver disease

Tips for losing weight

There are many different types of [headache](https://www.livehealthily.com/headaches), and each one tends to have its own set of triggers, symptoms and treatment options. Different headaches are also associated with specific locations too.

Some of the more common types of headache - like tension headaches - can affect the whole head, while others - such as cluster or sinus headaches - typically affect a more specific area.

Identifying where your pain is can be key to helping you work out why you are suffering. This information can help you administer effective relief, or decide if you need to seek medical attention.

We’ve mapped out 5 different headaches, and provided information about the steps you can take to relieve them.

If you are worried about your headache, or find that painkillers are not reducing your pain, we would always advise that you see a doctor to rule out any serious medical problems.

## Migraine

![Migraine Location](//images.ctfassets.net/iqo3fk8od6t9/7qZV1ru9KcZy92XeYbZqGa/c5b396049c8622e54c3507c7b235b55b/migraine_headache_1_1.png)

### Common symptoms include:

* Throbbing pain on one side of the head
* Moderate to severe pain
* Blurred vision, seeing flashing lights or zigzag lines
* Increased sensitivity to light, smells or loud noises
* Feeling lightheaded
* Nausea and/or vomiting

### What to do

Migraines are more common than you might think. In fact, The Migraine Trust estimate that [one in seven people suffer from these headaches](https://www.migrainetrust.org/about-migraine/migraine-what-is-it/facts-figures/), while chronic migraines affect around 2% of the world population.

The exact causes are unknown, but there are a number of effective treatments that can help manage your pain. Often, people notice triggers for their migraine such as lack of sleep, or eating certain foods such as cheese or chocolate.

If you're unsure what triggers your migraine, you could try keeping a [migraine diary](https://www.migrainetrust.org/living-with-migraine/coping-managing/keeping-a-migraine-diary/).

If you are suffering from a migraine, you should move to a dark, quiet room, and lie down until the symptoms pass. Sleep if you can, and try to minimise exposure to anything that makes your headache worse.

Some people find that heat or ice packs help to reduce the symptoms of a migraine. 

[[WhenToWorry]]
|#####
|Usually a doctor may advise taking painkillers for a migraine, such as paracetamol. However, speak to a pharmacist or doctor for further guidance before taking any painkillers.

It tends to be more effective if you take medication when you first notice migraine symptoms.

### When to worry

You should seek medical advice immediately if you:

* Notice your headache getting progressively worse
* Develop muscle weakness or paralysis
* Have a high temperature
* Develop double vision
* Experience seizures
* Notice a rash anywhere on your body

These could be symptoms of a more serious condition - including [meningitis](https://www.livehealthily.com/meningitis) or a [stroke](https://www.livehealthily.com/stroke).

If you are suffering from migraines more than five times a month, you should book an appointment with your doctor.

You should also see a doctor if your migraines are starting to affect your quality of life. Living with migraines can be challenging, and they may be able to prescribe medications to help manage the condition and its symptoms.

[[ATZ]]
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|Learn more about migraines in our Health A-Z
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|[Visit Health A-Z](https://www.livehealthily.com/migraines)

## Cluster Headache

![Cluster Headache Location](//images.ctfassets.net/iqo3fk8od6t9/3MHP7MrZXKQDDATQlcc6ZI/092dc3ccaf8dd092205e656d9d663945/cluster_headache_1_1.png)

### Common symptoms include:

* Stabbing or burning pain centred over one eye or temple
* Severe or excruciating pain lasting from a few minutes to a few hours
* A red and watering eye
* A drooping or swollen eyelid
* A blocked or runny nose
* A shrunken or constricted pupil
* Sweating

### What to do

Cluster headaches often occur at night, and tend to recur at the same time every day.

According to [research published in the BMJ](https://www.bmj.com/content/344/bmj.e2407), they generally last between 15 minutes and three hours, but they can be frequent, and are known to be one of the most excruciating headaches that you can experience.

If you think you might be a suffering from a cluster headache for the first time, you should seek medical attention immediately. This will allow your doctor to rule out other causes and provide an accurate diagnosis.

Unfortunately, there is no known cure for a cluster headache, but it may be possible to avoid them by limiting your exposure to known triggers like cigarettes, or the strong smelling chemicals in perfume and paint.

Your doctor may also be able to put you in touch with support groups, provide medication, or organise oxygen therapy which has been shown to help alleviate attacks.

### When to worry

As mentioned above, if you think you might be experiencing a cluster headache for the first time then you should seek immediate medical attention to rule out other causes, including meningitis or a stroke.

Although cluster headaches are not life-threatening, you should also seek immediate medical attention if you:

* Notice a change in their frequency or severity
* Experience new symptoms
* Develop weakness or paralysis
* Have a fever

[[ATZ]]
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|Find out more about cluster headaches in our Health A-Z
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|[Visit Health A-Z](https://www.livehealthily.com/headaches/cluster-headaches)

## Tension headaches

![Tension Headache Location](//images.ctfassets.net/iqo3fk8od6t9/3vYIJcZlLUkg4p28Y2PFie/2e8ba736771bab33c1c6395060dc873d/tension_headache_1_1.png)

### Common symptoms include:

* Dull, aching pain on both sides of the head
* A feeling of pressure behind the eyes
* The sensation of tightness at the back of the head
* Tender neck or shoulder muscles

### What to do

Tension headaches are the most common type of headache, but they can still be very painful. [Statistics published by the World Health Organisation](http://www.who.int/news-room/fact-sheets/detail/headache-disorders) suggest that between 1-3% of adults suffer from chronic tension headaches.

Your best course of action is to take painkillers as soon as you can, and retreat to a quiet space. However, always speak to a pharmacist or doctor for further guidance before taking any painkillers.

You can also try to reduce your symptoms by relaxing, or applying a cold compress to your neck.

Some people find that light exercise, such as yoga, can help to alleviate the symptoms of a tension headache. Your headache should pass relatively quickly, although they can last for several hours.

If you have frequent tension headaches it may also be worth keeping a [headache diary](https://headaches.org/resources/headache-diary-keeping-a-diary-can-help-your-doctor-help-you/). This can help you to work out what is causing your headaches, and enable you to modify your lifestyle accordingly.

Overuse of medications can cause rebound headaches and make your condition harder to manage. Always be guided by a pharmacist or doctor before you take painkillers, and seek medical attention if you find the frequency of your headaches increasing.

### When to worry

If you find that your headache has come on much faster than normal, or are experiencing several tension headaches a week, book an appointment with a doctor.

You should also seek immediate medical attention if you:

* Cannot control your headache with medication
* Experience muscle weakness or paralysis
* Feel confused
* Develop slurred speech
* Feel nauseous or start to vomit

Although painful, tension headaches are rarely the result of a serious medical problem, so try not to worry too much. Most tension headaches are caused by muscle contractions in the head and neck, and normally pass with time.

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|[Visit Health A-Z](https://www.livehealthily.com/headaches/tension-type-headache)

## Sinus Headache

![Sinus Headache Location](//images.ctfassets.net/iqo3fk8od6t9/6RiYvuzYFVAIzuYCaALYKD/ecad469f7d6b6e17dc054d544b4d7e77/sinus_Headache_1_1.png)

### Common symptoms include:

* Throbbing pain in the forehead or cheeks
* Facial tenderness or swelling
* A blocked or runny nose
* Green or yellow discharge from the nose
* Earache
* Fever

### What to do

Sinus headaches occur when the sinuses become inflamed due to infection or allergies. They can be very painful, and are often mistaken for migraines. If you think you have a sinus headache, you should see a doctor so that they can exclude other causes.

Your doctor may prescribe medications such as nasal decongestants, antihistamines or a steroid nasal spray.

You can also try to relieve the symptoms of a sinus headache at home. The most effective treatments include inhaling moist air from a humidifier or a bowl of heated water; [nasal douching](http://www.fifthsense.org.uk/sinus-rinsing/) with a saline solution, or holding a warm or cold flannel over your face.

### When to worry

It is important to see a doctor if your:

* Pain is severe
* Symptoms aren't improved by painkillers
* Headache does not improve after a week
* Headaches occur frequently

[[ATZ]]
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## Giant Cell Arteritis

![Giant Cell Arteritis Headache Location](//images.ctfassets.net/iqo3fk8od6t9/4CKD6rShqIM4ee4dDquesI/e9d1cfe6bdd466aa92f6d6c23bfcd426/gca_headache_1_1.png)

### Common symptoms include:

* Sudden pain in the temples, the top of the head or behind your ears
* Tenderness or swelling to the top, sides, front or back of the head
* A sore scalp
* Jaw pain, typically when chewing or talking
* Visual problems
* Fever
* Fatigue
* Weight loss

### What to do

Giant cell arteritis (GCA) is relatively uncommon. [A study published in the PMC](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4946178/) suggests it affects around 0.25% of adults over 50, and is virtually unknown in people younger than this. Nonetheless, the condition is serious and can cause permanent vision loss.

Giant cell arteritis occurs when the arteries in your head or neck become inflamed. The symptoms tend to present very quickly, and people suffering from giant cell arteritis normally report that they had little or no warning before the pain began.

Because giant cell arteritis can lead to permanent vision loss, it is important to treat it as a medical emergency.

If you think you might be experiencing giant cell arteritis, you should seek medical attention immediately. A doctor will then be able to screen you for the condition, and help to treat the underlying cause.

### When to worry

Giant cell arteritis is a serious problem, and can lead to permanent vision loss. As such, we would always recommend seeking immediate medical attention if you think you may be experiencing GCA.

Diagnosis normally involves blood tests and a biopsy, and you will then be treated using steroids, low doses of aspirin and/or immunosuppressants to reduce the inflammation.

[[ATZ]]
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|[Visit Health A-Z](https://www.livehealthily.com/blood-vessel-disease/giant-cell-arteritis)

## Conclusion

The location of your headache can tell you a lot about its possible causes and how to treat it. However it's important to remember that everyone experiences conditions in their own way.

If your headache is particularly severe, won't respond to painkillers, or is accompanied by muscle weakness, vomiting or confusion then you should seek medical attention right away.

[[SC]]
|Got a symptom you’re concerned about?
|
|Find out if you need to see a doctor with our [Self-Assessment Tool](/app)

Different types of headache tend to be located in specific parts of the head. Learn about the locations of different headaches and read about their symptoms, causes and treatments here, using content verified by certified doctors.

headaches

migraines

5 types of headache and their locations

If you’ve ever suffered from a muscle cramp, you’ll know that they can be very painful. You will also know that they can last anywhere from a few seconds to a few minutes, and often seem to strike out of the blue.

In fact, most cramps occur while we’re sleeping, while we’re exercising, or while we’re relaxing in bed at night.

The good news is that most muscle cramps are rarely a cause for concern. It can be difficult to pinpoint the exact cause, but frequent triggers include: 

* [Dehydration](https://www.livehealthily.com/dehydration)
* Muscle fatigue from exercise 
* Temporary electrolyte imbalance 

There are many other causes of muscle cramps including pregnancy, poor circulation, side effects of certain medications and [cirrhosis](https://www.livehealthily.com/liver-cirrhosis-failure).

If you’re experiencing intermittent muscle cramps, you can read below about things you can do to help reduce the pain and relax your muscles.

## When to worry

If your muscle cramps last longer than 10 minutes then you should see a doctor urgently to exclude serious conditions. If you’re experiencing frequent muscle cramps, there may also be an underlying medical condition. A chronic electrolyte imbalance caused by a nutrient-deficient diet or intense exercise is one such possible cause. 

Chronic liver disease or complications caused by certain medications may also be to blame. It is always worth seeing a doctor if you think that your muscle cramps may be linked to these conditions, as they will be able to diagnose the problem and treat the underlying cause. 

You’ll find detailed information about some common causes of muscle cramps below, as well as strategies for treatment and prevention.

## Muscle Fatigue

### What is it?

Heavy exercise can cause certain muscles to become ’overloaded’ or fatigued. This over-excites the nerves inside your muscles and stops the inhibitory responses that are designed to prevent sudden changes in muscle tension - triggering a sudden contraction or cramp. 

According to [research published in Current Sports Medicine Reports](https://journals.lww.com/acsm-csmr/fulltext/2008/07001/muscle_cramps_during_exercise_is_it_fatigue_or.9.aspx), this type of cramp tends to be very localized, which means that it will only occur in muscles that you’ve been using recently. Common examples include calf cramps while running or swimming; although it is possible for the muscles in your back, neck, arm, thigh or shoulder to cramp as a result of muscular fatigue.

### What causes it?

Cramp caused by muscle fatigue tends to be caused by intense exercise. It is a natural consequence of muscle fatigue, and to be expected from time to time if you engage in frequent physical activity. 

If you’ve been working out a lot recently or you’ve just started a new exercise regime, you may be prone to cramps caused by muscle fatigue. You may also find that certain types of exercise - including athletic exercise, swimming or cycling - tend to trigger this type of cramp more frequently.

## Dehydration

### What is it?

[Dehydration](https://www.livehealthily.com/dehydration) causes cramps because it upsets the delicate balance of electrolytes in your cells. This disrupts the transmission of electrical signals between the nerves in our muscles, and leads to the over-sensitization of the nerve terminals, triggering muscle cramps or spasm.

Muscle cramps caused by dehydration tend to be much more common than the cramps caused by muscle fatigue. They may also happen in the absence of physical exercise, and can affect muscles that you haven't used recently. 

According to [an article from the Best Practice Advocacy Centre](https://bpac.org.nz/magazine/2012/december/docs/bpj_49_legcramps_pages_24-28_pf.pdf) (pdf) in New Zealand, dehydration is thought to be one of the main contributing factors in muscle cramps that occur while we are asleep or at rest - so if you find that you are frequently woken up by cramps in your legs, dehydration may be the cause.

### What causes it?

Dehydration occurs whenever the body loses more water than it’s taking in. Short-term dehydration can be caused by excessive sweating, which tends to be triggered by intense exercise or hot weather. Failing to drink enough water can also make you dehydrated.

![glass-of-water](//images.ctfassets.net/iqo3fk8od6t9/ksAZCf3gN1d7vgS3RKNR0/2431291c075d0ebc9b5533515a000c1b/images_5-common-causes-of-muscle-cramps-and-how-to-treat-them_glass-of-water.jpg)

Chronic dehydration can occur when you force your body to function without water for an extended period of time. This condition - although much rarer than regular dehydration - can cause frequent and sustained muscle cramps. 

## Electrolyte imbalance

### What is it?

Your nerve cells need a delicate balance of electrolytes to function correctly. These electrolytes - which include minerals like magnesium, sodium and calcium - play an important part in carrying electrical signals across cell walls. 

When our electrolytes become imbalanced our nerves can become over sensitized, causing them to fire off in patterns that cause sudden cramps.

The cramps caused by an electrolyte imbalance tend to be widespread, and can occur at any time. They may be more frequent after exercise due to the fact that you will have lost additional electrolytes as a result of sweating, but they can also occur at night, or upon waking.

### What causes it?

An electrolyte imbalance can be caused by a number of different things. Profuse sweating can cause a temporary electrolyte deficit, making exercise or heat exposure relatively common short-term causes. Prolonged vomiting, diarrhea, and certain medications can also cause a short-term electrolyte imbalance.

Long-term electrolyte imbalance can be the result of a serious medical condition like kidney failure or [hypothyroidism](https://www.livehealthily.com/thyroid-disease/thyroid-under-active), but poor diet or malnutrition is thought to be one of the more common causes. In fact, [an article published in Science Daily](https://www.sciencedaily.com/releases/2018/02/180226122548.htm) states that approximately 50% of the American population is deficient in essential electrolytes like magnesium.

## Medications

### What is it?

Certain medications can also cause muscle cramps. These medications - which include common prescription drugs like statins, medications with a diuretic effect, or medicines designed to alter your blood pressure - tend to interfere with the electrolyte balance in your body.

![red-pills-in-packet](//images.ctfassets.net/iqo3fk8od6t9/1TrX80uf2MIFXf3k5sbayo/9beb79e913a4f7489d43adda0e452800/images_5-common-causes-of-muscle-cramps-and-how-to-treat-them_red-pills.jpg)

This over-sensitizes the nerves responsible for telling your muscles to contract, and causes intermittent cramping in a number of locations - but usually in the calves.

In the case of statins, research published by JAMA shows that cramps may also be caused by the overexpression of some coenzymes, like coenzyme Q10. This stops your muscles from respiring efficiently, and triggers the build up of lactic acid which is known to cause muscle cramps.

### What causes it?

Several different types of medication are known to cause muscle cramps. The most common examples are:

* [Statins](https://www.livehealthily.com/cholesterol/cholesterol-lowering-medicines-statins#chapter-introduction) like atorvastatin, fluvastatin or lovastatin
* Diuretics like furosemide and hydrochlorothiazide 
* [Osteoporosis](https://www.livehealthily.com/healthy-bones/osteoporosis) treatments like raloxifene
* [Asthma](https://www.livehealthily.com/asthma) medications like terbutaline and albuterol/salbutamol 
* Blood pressure medications like propranolol

If you’re concerned that your medication is causing muscle cramps you should talk to your doctor as soon as possible. They may be able to recommend an alternative, or help you to treat the cramps in another way. 

You should never discontinue, or alter your dosage of a medication without consulting your doctor first.

## Treating Muscle Cramps

### Immediate treatment

Whatever the cause, all muscle cramps involve the involuntary contraction of a muscle in the body. As such, it should always be possible to alleviate the short-term symptoms of a muscle cramp by helping the muscle to relax. 

The most effective relief will come from massaging the muscle group directly. To do this, simply press down on the affected area with your hand, and work your fingers back and forth until the muscle starts to uncramp.

Stretching the muscle can also help to provide relief. Simply fully-extend the muscle, and hold until the pain starts to fade. If you are suffering from cramp in your calf, it may also help to do standing calf stretches.

![woman-stretching-calf](//images.ctfassets.net/iqo3fk8od6t9/6jrDv0R9wFOl61pkApeuN5/d6e5e2e80bdc277af9d8cae2fe8677de/images_5-common-causes-of-muscle-cramps-and-how-to-treat-them_leg-stretch.jpg)

Finally, you can try applying hot or cold compresses to the affected muscle. This will also help the muscle to relax, and this should provide some relief from the pain.

## Prevention Strategies

The best way to prevent muscle cramps is to address any possible underlying cause, such as identifying dehydration or the possibility of electrolyte imbalance.

### Preventing cramps caused by muscle fatigue 

Stretching before you exercise can help to prevent cramping from muscle fatigue. Hydration is key in helping to ensure your body can maintain its electrolyte balance and therefore shield your nerves from damage.

### Preventing dehydration 

[Guidelines published by the British Nutrition Foundation](https://www.nutrition.org.uk/healthyliving/hydration/healthy-hydration-guide.html) recommend drinking between 6-8 glasses of water per day to keep your body hydrated. The body’s demand for water will increase with exercise, but there is no definite way to measure the amount of extra water you will need.

Try to be aware of signs like a dry or sticky mouth, a headache or dizziness, and drink more water or hydrating fluids whenever you begin to feel thirsty to ensure that you are well hydrated at all times. 

If you are becoming dehydrated due to exercise, you could also drink a sports drink with added salts and sodium, although [articles published in the BMJ](https://www.bmj.com/content/345/bmj.e4737) show that there is no conclusive evidence to suggest that these drinks are healthier than water. 

### Preventing an electrolyte imbalance

If you’re suffering from frequent cramping and you think it’s because of an electrolyte imbalance, drinking a sports drink with added salts and sodium may help to offset any short-term problems. 

If you think you might have a chronic electrolyte imbalance as a result of your diet you should see a doctor immediately. They will be able to check the balance of minerals in your system and help you correct the problem safely.

Most treatment options include oral mineral supplements or a change in diet. Foods rich in minerals which can help to prevent muscle cramp include:

* Kale
* Collard greens
* Spinach
* Potato
* Pumpkin seeds

![seeds-in-bowl](//images.ctfassets.net/iqo3fk8od6t9/3IdqHAqu1uDT7naKqBh8AW/2382e67f2c6e94033d7a6bc4a9d1d0e2/images_5-common-causes-of-muscle-cramps-and-how-to-treat-them_seeds-in-bowl.jpg)

Your doctor may also screen you for some conditions that can cause electrolyte imbalance, such as kidney disease. 

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Muscle cramps can be very painful but they are rarely a cause for concern. Read more about the 5 most common causes of muscle cramps and how to treat them here, using content verified by certified doctors.

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