How to best manage your headache will depend on the type of headache you have. There are three main headaches. Tension, Cluster and Migraines. Sinus headaches and hormonal headaches can also sometimes occur.
This table summarises strategies that can help with headaches. It does not include medicine recommendations, which needs to be discussed with your doctor.
|Manage Stress and anxiety||Yes(1)||Yes (7)|
|Reduce Alcohol||Yes -especially wine (7)||Yes (1)|
|Stop Overdoing it (mental and physical exhertion)||Yes||Yes|
|Avoid strong smells such as fragrances, solvents and perfumes||Yes (1) (7)||Yes (8)|
|Reduce intake of food chemicals - amines, MSG and sometimes salicylates||Yes (2,3)|
|Avoid/reduce exposure to Tobacco||Yes||Yes (1)|
|Check for medicine side effects||Yes|
|Correct Posture and stretch massage neck and shoulders frequently while working on computers||Yes|
|Quiet Rest and relaxation breaks||Yes (11)||Yes (7)|
|Stop pain killer over use||Yes|
|Manage Allergies||Yes (7)|
|Reduce Caffeine Intake||Yes||Yes|
|Reduce Movement during headache||Yes|
These are the most common headache. Symptoms of a tension headache include:
- dull head pain
- pressure around the forehead
- tenderness around the forehead and scalp
The pain is usually mild or moderate, but it can also be intense. In this case, you might confuse your tension headache with a migraine, which is a type of headache that causes throbbing pain on one or both sides of your head. However, tension headaches don’t cause all the symptoms of migraines, such as nausea and vomiting. In rare cases, a tension headache can cause sensitivity to light and loud noise, similar to migraines.
Reducing stress, yoga, getting enough sleep, having regular relaxation breaks and not pushing yourself past your individual activity and concentration limits can help with the prevention and management of tension headaches.
These are the least common.
These cause excruciating pain. The severe, stabbing pain centers around one eye, and eye tearing and nasal congestion occur on the same side. The headache lasts from 15 minutes to four hours and may recur several times in a day. This type of headache always occurs on one side of the head
Research shows that a complex interaction of nerves and neurotransmitters in the brain act to cause migraine headaches. Migraines areIntense throbbing headaches occurring on one or both sides of the head.  The pain can be accompanied by other symptoms such as nausea, vomiting, blurred vision, and aversion to light, sound, and movement.
Migraine headaches can be triggered by stress. Food chemicals such as MSG, amines (e.g.histamines and tyramines) such as red wine, chocolate, and aged cheeses and even salicylates can trigger dietary migraines.  Which are thought to impact at least 30% - 40% of people with Migraines. 
For women, a hormonal connection is likely, since headaches occur at specific points in the menstrual cycle, and can be triggered by the use of oral contraceptives, or the use of hormone replacement therapy after menopause. 30% of people with migraines also have allergies, which when not managed can release excess histamine  - a possible contributor to dietary histamine intolerance.
Helpful things you can do if you are experiencing a migraine or headache
- Stay Hydrated (drinking filtered water is best)
- Rest in a quiet place free from stimuli like noise, light and scents
- Calm your anxiety about your symptoms by practising mindfulness
- PACE yourself - do not overdo movement
- Medication can be helpful if you take it early enough. But relying on medication too much can lead to rebound headaches.
Some Preventive Measures you can take
- Practise stress management techniques regularly
- Exercise but not too intensely
- Try a diet reduced in amines, MSG -glutamate and salicylates
- Reduce your exposure to fragrances, loud noises, light glare, and products high in Volatile Organic compounds like Solvents (use low VOC waterbed instead)
- Manage Allergies
 Patients with dietary migraine are usually sensitive to several substances, including natural salicylates, amines, MSG and certain food additives, in varying combinations - http://www.sswahs.nsw.gov.au/rpa/allergy/research/migraine.pdf