Pharmacist reveals how to beat headaches without taking painkillers… and why you should swap paracetamol for stretching and omelettes

A dull pressure behind the eyes, a tension brewing between the temples, and a sharp pain that starts to pulsate.

The warning signs of a headache can leave you with a sense of dread, bracing yourself for the debilitating wave about to crash over you.

Headaches can make it difficult for us to focus at work, connect with loved ones, or even get out of bed on some days.

And they’re very common, with more than 20 million people in the UK affected by them, equating to two in five adults, according to charity Brain Research UK.

Headaches can come in many forms. Cluster headaches bring a burning or stabbing pain behind one eye or on one side of the head, often striking in cycles, hence the name, and are among the most intense.

Tension headaches feel like your head is being squeezed, while migraines are severe headaches that can also trigger things like nausea, vomiting and sensitivity to light or sound.

Many of us may reach for over-the-counter headache remedies like paracetamol, ibuprofen, or aspirin, but pharmacist Deborah Grayson warns that relying on painkillers too often can backfire.

She told the Daily Mail: ‘Headaches are a common issue affecting many people daily and their underlying causes can be quite varied. 

‘Regularly relying on painkillers isn’t a long-term solution, as it can cause rebound headaches, which means the pain temporarily subsides before coming back worse than before. 

‘It’s a frustrating loop to find yourself within.’

While headaches may differ in pain and symptoms, they’re often all linked to lifestyle factors. And Deborah said spotting your triggers is the key to lasting relief.

Things such as poor sleep, dehydration, low blood sugar, prolonged screen time and muscular tension all play significant roles in triggering headaches,’ she explained. 

‘Understanding these causes is key to managing headaches effectively without over-relying on painkillers, which, while providing quick relief, can sometimes contribute to more frequent or chronic headaches through a phenomenon known as medication overuse headache.’

Ms Grayson, who offers tips and advice on TikTok as ‘The Godmother of Pharmacology’, added that a great way to keep the pain of headaches at bay is with simple and fast tricks that you can easily implement into your everyday routine.

A good night’s sleep sets you up for a strong day, so if you’re struggling to drift off, you could try gentle sleep aids like white noise, earplugs, lavender pillow sprays or a calming meditation before bed. 

Cutting screen time can also help, as the blue light they emit can interfere with serotonin and keep you awake.

After waking up, Ms Grayson said a balanced and healthy breakfast is key, especially one that reduces the risk of our blood sugar being impacted. 

Blood sugar levels can be linked to headaches, as low blood sugar can lead to the release of stress hormones like adrenaline, which can constrict blood vessels and intensify the pain. 

Similarly, a spike in blood sugar can also lead to a headache, so maintaining a steady level is ideal.

‘Starting the day with a well-balanced breakfast is crucial in preventing headaches, particularly those linked to blood sugar fluctuations,’ Ms Grayson said.

‘Maintaining stable blood glucose levels through nutrient-rich meals supports steady energy release and helps avoid these detrimental peaks and troughs. 

‘Great choices are things like vegetable omelettes, overnight oats with yogurt and berries, or smashed avocado with poached egg on wholemeal toast. 

‘These all provide complex carbohydrates, healthy fats and protein, which are all essential for sustained energy and brain function.’

Ms Grayson warned that skipping your morning meal could be triggering those painful headaches, so try to fuel up with something, even if it’s a small bite.

‘When you skip breakfast or rely solely on caffeine, such as coffee, you risk initiating a cycle of blood sugar highs and lows throughout the day. 

‘These fluctuations can cause the brain to react negatively, often triggering headaches, fatigue and even impacting sleep quality.’

In addition to eating well, keeping hydrated is key. Ms Grayson said that even mild fluid loss can alter blood volume and electrolytes, affecting brain function and blood vessel constriction and potentially triggering headaches.

She said: ‘Start your day with 250 to 500ml of water, as it helps to rehydrate your body after sleep and support both optimal cellular function and circulation. 

‘Continuing to hydrate regularly throughout the day ensures your brain and muscles receive the fluids they need to work properly and reduce headache risk.’

With many of us sitting at our desks for at least eight hours a day, poor posture can lead to muscle tension within our neck and shoulders, a common contributor to tension-type headaches.

Ms Grayson said: ‘Poor posture, especially during extended periods of screen use, can cause muscles to tighten and compress nerves or blood vessels, exacerbating headache symptoms. 

‘Gentle stretching exercises target these tight muscles, improving blood flow and reducing physical stress. Regularly dedicating time to stretching can alleviate this tension, break the cycle of muscle-related headaches, and improve overall posture.’

Headaches can often be triggered by stress, which sets off both physical and chemical reactions in the body. 

The muscles in your neck, shoulders and scalp can tighten, creating the familiar tight band sensation of a tension headache. 

Stress can also release hormones like cortisol and adrenaline, which can heighten your sensitivity to pain.

During stressful moments, Ms Grayson explained how breathing techniques can work to calm the body’s nervous system and reduce muscle tension. And they don’t have to take up too much of your time.

‘Practising relaxing breathing techniques, such as alternate nostril breathing or the 4-7-11 method, activates the parasympathetic nervous system, which is the body’s natural ‘rest and digest’ mode,’ she said.

‘This reduces heart rate and cortisol levels, lowering stress and muscle tension that can provoke headaches. 

‘Starting your day with these mindful breathing exercises fosters a calm mental state, which may also improve your response to pain and reduce the frequency of stress-induced headaches.’

Screens are an unavoidable part of modern life. We use them for work, entertainment, and even staying connected. While switching off completely isn’t realistic, Ms Grayson suggested taking short breaks every 15 minutes to help reduce the strain.

‘Eye strain, poor posture and muscle fatigue are all headache risk factors, and can occur with prolonged screen time. Taking regular breaks every 15 minutes to disconnect, stretch and move around can really counteract these effects.’

And while headaches aren’t usually a sign of something more serious, Deborah admitted there are certain symptoms that signal you should seek urgent care.

‘Headaches are common and often manageable with simple lifestyle changes. But if you get them more than two or three times a week, it’s important to see your doctor.

‘Frequent headaches might signal an underlying issue that needs treatment. If you experience a sudden, severe headache or symptoms like vision problems, weakness, confusion, or a stiff neck, seek urgent medical help. 

‘These could all indicate serious conditions, and it’s important to get checked out,’ she added.