Headaches can range from mild to severe, sometimes fading away after half an hour. But at other times they can linger for hours or days, making it hard for you to focus and cause considerable discomfort.

When a headache unexpectedly hits, many of us instinctively reach for the paracetamol. While it's fine to use this occasionally, it often masks the symptoms instead of addressing the cause.

What are some common causes of headaches?

Types of headaches can range from simple mal di testa da tensione per emicranie, and can be triggered by many factors - such as common conditions like colds and flu, or the pressures of daily life. Identifying these triggers can help you manage and prevent them.

Debbie Grayson, a pharmacist and nutritional therapist based in Greater Manchester, UK, says that everyday causes of headaches can include:

1. Managing stress

Reducing your stress levels is one of the most powerful tools for headache relief. Lowering stress can help you feel more relaxed, and alleviate muscle tension.

Grayson explains there are many ways to gestire lo stress to help limit the strength and frequency of headaches, such as:

• Yoga.

• Tai chi.

• Meditation and mindfulness.

• Deep breathing exercises.

• Walking in nature.

• Socialising with friends.

"Chamomile or lavender tea can also be calming and good for stress and headaches," she adds.

If your headache is a symptom of a common illness - such as a cold, flu or sinusitis - resting and recovering at home can help ease your symptoms over time.

2. Diet and nutrition

Eating at regular times, and consuming a nutrient-rich diet is an effective way of keeping headaches at bay.

According to Grayson, skipping meals means poorly controlled blood sugar levels can bring on headaches.

"When you eat is just as important as what you eat in helping to minimise the effects of headaches," she says. "Having regular times for eating meals throughout the day can help with hormone balance and sleep quality. Making sure your meals are evenly populated with proteins, fats and complex carbohydrates - while avoiding simple sugars - can also help manage headaches."

Grayson suggests avoiding heavily processed foods and opting instead for freshly prepared meals that include a variety of fruits and vegetables.

"Foods high in omega 3 - such as salmon, mackerel and sardines - along with nuts and seeds are natural anti-inflammatories, and may limit the frequency of headaches," she says. "Adding herbs and spices to your meals - such as rosemary, ginger and turmeric - may also have anti-inflammatory effects."

She adds that certain foods can trigger headaches. These include:

It can be useful to keep a food and symptom diary to help identify your particular triggers.

3. Sleep hygiene

A healthy amount of sleep for most adults is around 7-9 hours. Sleeping too much - or not enough - can make your headaches worse and more frequent. Poor sleep quality can lead to confusion, tiredness, and tension in your muscles and scalp.

Grayson recommends the following techniques for improving the quality and quantity of your sleep:

• Don't drink caffeine after lunch.

• Create a tech-free bedroom environment and minimise blue light exposure from devices to improve the levels of your body's sleep hormone (melatonin).

• Sleep between 10pm - 6am to reinforce your natural sleep cycle and avoid napping during the day.

• Keep your bedroom temperature around 18°C.

• Choose a high-quality mattress and pillows that promote a healthy sleeping posture.

She adds that apnea del sonno can also cause headaches when you wake up, along with extreme tiredness.

"If you have regular morning headaches, snore a lot and loudly, and feel very sleepy during the day, then speak to your doctor about the possibility of having sleep apnoea," she advises. "Once sleep apnoea is treated, headaches usually resolve."

4. Supplements

Various supplements are thought to provide natural remedies for headache relief. Grayson recommends the following:

Riboflavin (vitamin B2): a daily dose of 400mg is recommended for preventing headaches - particularly migraines.

Magnesium: a daily dose of 300 milligrams can ease headaches. It also aids energy production, improves muscle function and helps reduce stress.

Co-enzyme Q10 (CoQ10): a daily dose of 150 milligrams can also help with migraines.

She warns: "Although riboflavin is generally considered safe in recommended doses, magnesium and co-enzyme Q10 may have side effects and could interact with certain blood-thinning medicines. They may also affect your blood pressure and blood sugar levels.

5. Hydration

Being dehydrated is a key contributor to headaches. It can cause drowsiness, irritability, dizziness, and light-headedness - all of which can aggravate headache symptoms.

Grayson explains that dehydration can lead to a decrease in brain volume, which places pressure on the nerves. This may cause a dehydration headache.

"Drinking too much alcohol can increase your chance of dehydration," she says. "This can be made worse by failing to drink enough water."

Drinking a healthy amount of fluids - around 6-8 glasses of water a day - can reduce your chance of both getting a headache, and limiting its severity and length.

6. Caffeine

Consuming too much caffeine and experiencing withdrawal can bring on headaches, which can be caused by both the narrowing and widening of blood vessels in your brain.

"Caffeine consumption can narrow these blood vessels, while caffeine withdrawal can widen them," says Grayson. "Swapping some caffeinated drinks for caffeine-free alternatives can stop your headaches before they start."

7. Screen time

Staring at your screen too long can take its toll on your eyes.

"When your eyes work too hard, their muscles contract too much, which may trigger a headache," Grayson describes. "Having regular breaks, reducing your screen time and avoiding exposure to bright, flickering lights can minimise these effects."

Uncorrected refractive errors - such as near and far-sightedness, or astigmatism - may be linked to headaches in some people. Getting them treated with the correct prescription for glasses or contacts can help, so it's important to have regular check ups with your optician.

8. Cold compress

Cold compresses can sometimes soothe a lingering headache.

If your headaches persist long-term and seem like they're getting worse, then you should see your doctor.

They could be a result of emicranie, or cluster headaches. These display a range of prolonged and debilitating symptoms that may require more targeted treatment options.

Managing common headaches mainly boils down to a combination of staying healthy and understanding personal triggers. In most cases, lifestyle and diet changes can stop them in their tracks. While persistent headaches don't always indicate a serious underlying health issue, talking to your doctor might give you peace of mind and valuable advice.