| How to Become a Soccer Referee Posted: 04 Nov 2019 12:00 AM PST In order to become a soccer referee in the United States, you must first get certified by the United States Soccer Federation (USSF) so you can start refereeing youth soccer matches. After you complete the entry-level certification requirements, you'll need to get all the necessary referee gear so that you can start officiating games. Once you have everything ready to go, it's time to start building up experience so you can ref at progressively higher levels. Becoming a capable referee will also require some general skills such as prior knowledge of the game, a high level of fitness, and patience. [Edit]Getting Certified - Contact your state's referee association to find a USSF training course. The types of courses available vary from state to state, so look up your local referee association's website on the Internet and call or email them to get the exact details about how to enroll. Courses typically consist of either 100% either in-person clinics or a mixture of online coursework and in-person training.[1]
- Note that this applies to becoming a certified referee in the USA. If you live in Canada or Australia, look up the specific guidelines for becoming a certified referee in your country. The processes are similar, but the associations and courses are different.
- Enroll in a grade 8 referee training course to become an entry-level referee. Sign up for the next available course according to the information your state's referee association gave you. Grade 8-certified referees are qualified to referee competitive youth soccer games of all sizes and ages.[2]
- New grade 8 referees typically start out refereeing younger games and advance in age and competitive level as they gain more experience. You will be able to upgrade your referee certification as you gain experience so you can eventually referee adult games.
- There is a referee registration fee of $50 USD and a clinic fee of $30 that you will have to pay when you enroll in the course.
- Complete the USSF referee training course to become certified. Complete any online portions of the course and attend all the in-person clinics that are required of you. You will learn all the skills needed to manage and conduct youth matches. You will have to pass a written test at the end of the course to get your certification.[3]
- An example of a totally in-person training clinic would be 16 hours of in-person training held over the weekend for 8 hours on Saturday and 8 hours on Sunday. In a hybrid course, you would have to complete online lessons and assignments before attending a shorter 8-hour in-person clinic.
- In addition to learning all the rules of soccer, the course will teach you about other important things like the history of the game, the history of refereeing, and the structure of FIFA soccer.
[Edit]Acquiring Official Referee Equipment - Buy a gold USSF-approved referee jersey and black shoes, shorts, and socks. There are 5 approved colors of jerseys: gold, black, blue, green, and red. Gold is considered the standard color, so buy this one first. Refs always wear black shorts, socks, and turf shoes or cleats.[4]
- It's a good idea to get at least 1 other color of jersey in case a team you are refereeing has gold uniforms too. Ideally, you will eventually buy 1 of each color so you have all the options available.
- A single referee jersey costs $25 USD and a pair of black referee shorts costs $25 USD as well. If you buy a pack of 5 jerseys at once it ends up being cheaper than buying them individually.
- Choose assistant soccer referee flags based on your personal taste. Checkered flags, solid flags, and diamond-pattern flags are the different options. There are no rules about which ones you can use, so pick whatever pattern and color you like.[5]
- These flags are used by assistant referees to signal things to the main referee, such as the direction of a throw-in, a goal kick, a corner kick, an offside, or a foul.
- The starting price for a single basic referee flag is about $20 USD and they can go all the way up to hundreds of dollars for the kind they use in professional leagues around the world.
- Get at least 2 soccer referee whistles. You must have 2 whistles with you at all times during a match. There are various styles of whistles you can choose from that have different finger grips and even mouth cushion grips.[6]
- A soccer whistle costs as little as $7 USD and up to about $50 USD for a really high-end one.
- Purchase a set of soccer referee cards. There are referee wallets with full sets of cards, write-on cards, and individual replacement cards. You need at least 1 red card and 1 yellow card so that you can use them to give out penalties.[7]
- A quality set of 2 cards that are weather resistant, reflective, and have good grip costs about $12 USD. Cheaper sets go for as little as $2.
- Yellow cards are used to indicate that you are cautioning a player and red cards are used to indicate that you are sending them off the field.
- Buy 2 referee watches with a timer and a start/stop function. You need 2 watches in case 1 malfunctions. Purchase 2 watches that are in your budget and that suit your style.[8]
- Referee watches range in price from less than $20 USD to about $125 USD.
[Edit]Refereeing Matches and Upgrading Your Grade - Notify your local soccer association of your availability. The exact process for getting assigned games varies by association, but you will usually need to give them your personal information and let them know when and where you are available to ref games. A local assignor for your area will then start assigning you to matches as either a referee or an assistant referee.[9]
- Many state association websites also have lists of assignors by area with contact info, so you can reach out directly to an assignor and provide them with your details.
- USSF-certified referees get paid around $50 per match. It can be a little less or a little more depending on experience.
- Start refereeing games to meet the requirements to upgrade your grade. You will be able to move up in grades and start coaching older games after you are referee and assistant referee a certain number of times in your current grade. To move up to grade 7, for example, you must referee 75 games and be assistant referee at 25 games. Your assignor will assign you a mix of both positions.[10]
- To get to grade 6, you must referee 100 games at the U19 level or higher and be assistant referee at 25 games at the U19 level or higher.
- To move up to grade 5, you must referee 150 games and be assistant referee at 50 games. At least 50 of the total number of games must have been adult matches.
- When you get to grade 6 and grade 5, you will be able to start refereeing top-level adult games in your state.
- Do additional training and assessments whenever you are eligible to upgrade. You must complete 5 hours of intermediate USSF training, pass a written test with at least 75% correct, and pass an in-game assessment to upgrade from grade 8 to grade 7, for example. Each following grade has different requirements that you have to fulfill to keep upgrading. Contact your local association for information on how to complete the additional training and assessments.[11]
- To move up to grade 6 when you are eligible, you have to complete 19 hours of state referee training, pass a written test with at least 75% right, and pass 2 in-game assessments during adult games.
- To upgrade to grade 5 you must pass 7 hours of in-service training, pass 2 assessments as referee in top-level adult games, and pass 1 assessment as assistant referee in a top-level adult game.
[Edit]Developing Useful Skills - Learn the rules of the game before you become a referee. You don't need any experience to become a soccer referee, but it will definitely benefit you to be familiar with the rules of the game ahead of time. Watch soccer and read about soccer to learn the ins and outs of the game. Pay special attention to all the scenarios refs are involved in, such as penalties, throw-ins, goal kicks, corner kicks, and offsides.
- You can find lots of free online resources for referees or aspiring referees such as training videos. You could also look for a book about refereeing.
- Get in shape so you can run up and down the field for a whole game. Soccer referees have to run almost as much as the players do so they can keep up with the action. Do cardio exercises such as running, swimming, and biking to maintain a good fitness level. Eat a balanced diet and drink lots of water as well to stay healthy.
- Soccer players run an average of 7 miles per game, which means referees run about 6-8 miles per game. That is way more than NFL, NBA, or MLB players, to put it in perspective!
- Practice being patient so you can deal with players and coaches calmly. You will have to deal with upset players and coaches as part of being a soccer referee, so it's important that you are patient with them and don't let it interfere with your calls. Practice being more patient in your day-to-day life so that you can apply patience during soccer matches.
- You will also inevitably hear some heckling from aggressive fans who get mad when you make a call against their team. You need to be able to ignore this and focus on officiating the match.
- Have a passion for soccer. You need to love the game to be a good soccer referee. Make sure you are passionate and ready to commit a good part of your life to it as a referee before you get started.
- Some ways to develop your passion are reading as much as you can about soccer, watching as many games as you can, and incorporating soccer-related and referee-related exercises and learning into your everyday life.
[Edit]References |
| How to Get Rid of a Headache Posted: 03 Nov 2019 04:00 PM PST Most people get headaches from time to time, whether they're mild annoyances or skull-crushing distractions. Treatment varies depending on the type of headache you're experiencing, but here are some quick feel-better strategies, as well as long-term solutions for stopping the pain before it becomes uncontrollable and difficult to handle. [Edit]Stopping the Pain - Know your type of headache. There are many different types of headaches, and finding out which kind you're suffering from can help you find out the best way to treat your headache. Think about the severity and duration of your headaches as well as where you feel the pain to find out what kind you have. Some common types of headaches include:
- Tension headaches: These are characterized by mild to moderate pain throughout the head, typically in the forehead or back of the head. Tension headaches typically last for several hours.
- Sinus headaches: These bring pain that stems in the face at the bridge of the nose or cheeks. They often come with nasal congestion. Sinus headaches generally last for hours and are often seasonal.
- Migraines: Migraines involve moderate to severe pain and are often accompanied by nausea and sensitivity to light and sound. The pain may be centered in the temples, eyes, or the back of the head. They often last a day or longer.[1]
- Cluster headaches: This type involves sharp pain around one eye or one side of your head. Bouts of frequent cluster headaches can last weeks or months.
- Take an over-the-counter pain reliever. Most painkillers won't kick in for about 1-2 hours, so take a dose as soon as you start feeling the headache coming on.[2] Earlier treatment is always better to address a headache. Even if you're already in the depths of misery, a quick dose of ibuprofen, acetaminophen, naproxen, aspirin or even a capsaicin nasal spray can take the edge off.
- Be careful not to take medications unless you're told to by your doctor. Never take more medication, or take medication more often, than directed by the label.
- Everyday use of OTC medications can be linked to Medication Overuse Syndrome, where a person takes medication they don't actually need because they're afraid of future headaches. This misuse can actually cause frequent, recurrent headaches called "rebound headaches. If you frequently take headache medication 3+ times a week, see a doctor.
- Know when to seek medical assistance immediately. If your headache includes other symptoms, it may be a sign of a more severe condition, such as stroke, encephalitis, or meningitis. See a doctor immediately or call the emergency services if your headache also includes:[3]
- Trouble seeing, walking, or talking
- Stiff neck
- Nausea and/or vomiting
- High fever (102-104F)
- Fainting
- Difficulty using one side of your body
- Feelings of extreme weakness, numbness, or paralysis
- Also see a doctor if you have frequent or severe headaches, your medication doesn't work, or you can't function normally.
- Use caffeine carefully––it can be a double-edged sword. Though caffeine (which is included in some OTC pain relievers) can initially help a headache, it can also lead to more headaches over time by developing or worsening a caffeine dependence. During headache attacks, adenosine is elevated in the bloodstream. Caffeine helps by blocking adenosine receptors.
- If you have frequent headaches, it's best to avoid all caffeine whenever possible.
- If you're a heavy caffeine drinker (more than 200 milligrams per day, or about 2 cups of coffee) and you suddenly take it out of your diet, headaches are a common side-effect.[4] Slowly overcome caffeine withdrawal if you consume too much and think this might be contributing to your headaches.
- Drink plenty of water. Dehydration can lead to a headache, especially if you've vomited recently or you're hungover.[5] Drink a tall glass of water as soon as your head starts to hurt, and try to continue drinking small sips throughout the day. You may gradually feel the pain start to ease.
- For men, drink at least 13 cups (3 liters) of water a day. For women, drink at least 9 cups (2.2 liters) of water a day. You should drink more if you exercise frequently, live in a hot or humid environment, have an illness that causes vomiting or diarrhea, or are breastfeeding.[6]
- Another way to calculate your daily water needs is by weight; every day, you should try to drink between 0.5 and 1 ounce of water for every pound that you weigh.[7]
- Don't drink water that's too cold if you already have a headache. Extremely cold or iced water can trigger migraines in some people, especially if they're already prone to migraine headaches.[8] Room-temperature water is a better option.
- Find a quiet, dark place to take a break. If you can, try to lie down and relax for at least 30 minutes. Shut the blinds, turn off the lights, and focus on your breathing.[9] This sensory reduction can help you relax and heal. If you'd like, get some sleep or take a short nap.
- If you're forced to rest around other people, explain that you have a headache and ask that they please try to be quiet and leave you undisturbed. Pre-emptively asking for cooperation can help you avoid an ugly interruption later.
- Make sure your bed or couch is comfortable and that your head is supported in a position that doesn't increase the tension to your neck. If one side of your neck is stretched and the other is cramped, adjust your position so that your head and neck are evenly supported.
- Avoid bright, unnatural light, as light makes headaches worse -- even for blind people.[10] You can also wear an eye mask to block out light.
- Some people can only relax in a cool room, while others prefer a large blanket or a space heater. Try to create whatever conditions work best for you when you go to sleep at night.
- Practice progressive muscle relaxation. Progressive muscle relaxation can help ease headache pain.[11] Other exercises focused on relaxation, such as gentle yoga or meditation, can also help.
- Begin progressive muscle relaxation by lying down in a comfortable position. Close your eyes and breathe deeply. Beginning at your forehead, tense all the muscles in a specific group for 5 seconds. Relax the muscles and focus on the feeling of release that you experience in your muscles. Then, move to the next group of muscles.
- Muscle groups to tense and relax include: forehead, eyes and nose, lips-cheeks-jaw, hands, arms, shoulders, back, stomach, hips and buttocks, thighs, feet, and toes.
- Use a cool compress. Placing something soft and cool over your forehead and eyes can help the blood vessels constrict, which will reduce inflammation and may ease your headache pain. This works particularly well if the problem is concentrated in your temples or sinuses.
- To make a cool compress, wet a washcloth with cool water and lay it over your forehead. Refresh it with more cold water as soon as it starts to feel uncomfortably warm.
- Alternatively, put a wet washcloth in a resealable plastic sandwich bag and place the bag in the freezer for 30 minutes. Remove it and place on your forehead for a long-lasting compress.[12]
- Massage your face and scalp. Particularly if you suffer from tension headaches, massage can help improve circulation and relieve tension, which will help relieve the pain of your headache. Tension headaches can be caused by a variety of things, from poor posture to jaw clenching to strained muscles. Anxiety and depression may also trigger tension headaches.[13]
- To massage your temples, place your thumbs on the soft spot between your upper ear and the corner of your eye. Keeping your thumbs on your temples, use very firm pressure and move your fingers in small, circular motions from your temple to the center of your forehead.[14]
- Gently massaging the bridge of your nose can help relieve sinus and migraine headaches.
- Hop in a hot shower and treat yourself to a long scalp massage as you shampoo your hair. Or, for a drier version, pour a little bit of coconut or argan oil on your fingers and rub them into your scalp.
- Massage your neck and shoulders. Tension in your neck and shoulders can cause headaches.[15] Fortunately, although tension headaches are the most common type of headache they're also one of the easier headaches to treat.
- To massage your neck and shoulders, sit and place your hands on your shoulders with your fingers pointed toward your shoulder blades. Exhale and relax your neck, letting your head fall backward.
- Squeeze your fingers to apply pressure on your shoulder muscles. Move your fingers in small, deep circular movements toward the base of your skull.
- Interlace your fingers behind your head. Allow your head to drop forward, letting the weight of your arms gently stretch the muscles of your neck and shoulders.
- Do neck exercises. Stretching and strengthening your neck muscles can help relieve chronic headaches,[16] but they may help in the moment as well. Here is a simple routine to stretch your neck muscles:[17]
- Slowly lower your chin to your chest without moving your shoulders. You should feel the stretch in the back of your neck. Return your head to the upright position.
- Slowly twist your head to one side. Hold for 15-30 seconds. Return to facing forward, then repeat, looking the other direction. Return to looking straight ahead of you.
- Slowly lower your head so that your ear is approaching your shoulder (but do not lift the shoulder). Hold for 15-30 seconds. Lift your head to the upright position, then lower your other ear towards the shoulder and hold for 15-30 seconds.
- Do not stretch to the point of pain. Repeat exercises as necessary.
- Use acupressure techniques. Acupressure may help you relieve tension and headache pain, especially if your headaches are caused by muscle tension or stress.[18] Stimulating acupressure points in your neck, shoulder, and hands can help relieve headaches.
- Behind your ear: Locate the mastoid bone just behind your ear, and follow the natural groove in your neck to where the muscles attach to the skull. Apply deep, very firm pressure for 4-5 seconds while you breathe deeply.[19]
- On your shoulder: Locate the point on your shoulder muscle about halfway between your neck and the edge of your shoulder. Using your opposite hand (right hand on the left shoulder, left hand on the right shoulder), pinch the shoulder muscle between your fingers and thumb. Use your index finger to apply firm downward pressure for 4-5 seconds.[20]
- On your hand: Massage the soft part of your hand in between your index finger and thumb. Apply firm, circular pressure for 4-5 seconds. However, this should be avoided during pregnancy because it might induce labor.[21]
- On your back: Place ping pong balls in a sock and lean back against a chair (or the seat of a car), placing the balls between the seat and your back to activate pressure points.
- Practice relaxation techniques. People around the world use a variety of tricks to distract themselves from pain. If you're in the midst of a headache, don't worry about learning something new — stick to whatever is closest to your comfort zone. Some popular options include:
- Use breathing exercises. Sometimes, breathing itself can be a cure. It sounds obvious because breathing is just something we do, but relaxation and deep breathing can actually be something that you need to focus on. Deep, regular breathing can remove tension and relax you and your headache in minutes.[22]
- To try a breathing exercise, find a cool, dark, quiet place. Make yourself comfortable. You can lie down or sit comfortably and remove or loosen tight clothing. Inhale slowly through your nose. You should feel your abdomen expanding as you fill your lungs with air. Hold for 2-3 seconds, then exhale slowly through your mouth until your lungs feel empty.[23]
[Edit]Using Natural Remedies - Use natural remedies with caution. There are some natural remedies that might work to treat your headache. As with any natural remedy, always know the side effects and allergy potential of the remedy, as well any times you should not use the remedy (such as while pregnant, if you're already sick, etc.).
- Be aware that natural remedies are often not backed with scientific research or approved by the FDA or other licensing agencies.
- Try herbal remedies. Look for standardized herbal supplements that contain a specified amount of the active ingredient in every dose. There are several herbal remedies that are considered to have value for getting rid of headaches.[24] Note, however, that the scientific support for or extensive studies on the effectiveness of many of these supplements varies. As with any treatment, use with caution, and stop using them immediately if you experience unpleasant side-effects.[25]
- Use aromatherapy. Aromatherapy preparations vary considerably, but some of the more commonly used essential oils for headache treatment include lavender, sweet marjoram, and chamomile. Use for neck massaging, in a bath, or to inhale.[26]
- For the relief of aches and pains: Mix five drops rosemary oil, five drops nutmeg oil, five drops lavender oil in a carrier oil such as olive or coconut oil. Massage onto the neck and upper back area.
- Use food-based remedies. Lack of food can cause a headache, so make sure you've eaten something recently. Some foods and beverages may also trigger headaches (red wine, MSG, and chocolate are common culprits).[27] Be mindful of what you eat, and don't eat foods that you notice routinely cause headaches. You may also be able to help treat headache pain by eating certain foods.
[Edit]Preventing Headaches With Lifestyle Fixes - Get plenty of sleep. Having good "sleep hygiene"-- getting plenty of good quality sleep-- can help you feel better generally and can reduce headache occurrences. Adults should get at least 7-8 hours of sleep each night.[28] If you have trouble sleeping, try some of the following techniques:
- Limit your "screen time" before bed
- Only use your bed for sleep and intimacy
- Limit caffeine consumption in the later part of the day
- Begin dimming the lights and giving yourself time to "wind down" before preparing for bed
- Limit your exposure to fragrances.[29] Though perfume and scented products such as soaps and lotions might make you smell nice, they could be causing your headaches. Try switching to unscented products and ask those to whom you spend a lot of time in proximity to do the same. Remove or unplug scented air fresheners from your living or working space as well.
- Change your diet. Although this won't alleviate your headache straight away, making dietary changes in the longer term can potentially remove a source of headaches for you in the future. If you don't know where to begin, see your doctor or a dietician/nutritionist.[30]
- Find out whether you have any particular food allergies and eliminate those foods from your diet.
- Reduce your intake of caffeine. Caffeine can induce headaches. Ironically, withdrawal from caffeine will probably cause a temporary headache, but once you're through the withdrawal period, you'll notice a positive difference.
- You might consider avoiding or minimizing potential headache-triggering foods, especially those containing MSG, nitrites, and nitrates (cured meats), tyramines (aged cheese, wine, beer, and processed meats), sulphites (dried fruits, condiments, and wine), and salicylates (tea, vinegar, and some fruit).[31]
- Treat musculoskeletal problems. If your back or neck are misaligned, or you're suffering from poor posture and muscle tension, it's important to fix this source of pain. While you can try to improve your musculoskeletal problems through exercise such as stretching, yoga, or pilates, it is usually important to also see a specialist such as a physiotherapist or a chiropractor to assess and treat your condition.
- Do yoga. Yoga aimed at reducing tension can remove or minimize headaches and prevent them from reoccurring. Simple neck rolling or relaxation yoga exercises are best.
- Set up an ergonomically correct workstation. The way that you're sitting at the desk and using a computer might be contributing to your headache. Be sure that everything is at the right height and distance for your size.[32]
- Make sure you can keep your neck in a neutral position while you work. We often end up slouching and pushing our necks out of alignment when using computers and other digital devices. If your neck is usually bent forward, move your computer so that you can look straight ahead while working.
- Take regular breaks from all desk work and computer use. Exercise your eyes by looking at different distances for a few minutes every hour and do some basic body stretches.
- See a range of health professionals. Many health issues can cause headaches, so if your headaches continue to be a problem for you, seeing specialists to address other problems can help you reduce your headaches.
- Calm down. If you're angry, irritable, frustrated, etc., you may be building up daily muscle tension to a point where it has become unmanageable and caused headaches. Anxiety, stress, and depression can also cause headaches. Seek professional counseling or psychological help for mapping out some fruitful ways to manage your emotions if they're dominating your approach to life every day.[33]
- If you clench your jaw or grit your teeth, make an effort to relax your face. Try yawning to reduce facial tension.
- Practice relaxation exercises before stress-producing events like exams, getting married, taking a driver's test, etc.
- Keep a record of your headaches. This will help you to identify patterns that bring about headaches, such as after a particularly stressful period at work, after communication problems, after eating certain foods, starting your period, etc. Once you know what triggers your headaches, you can start learning to head off a headache before it even begins to develop.
- This information can also be very helpful to your doctor if you experience frequent headaches. Bring your headache journal along with you to doctor's appointments.
- Quit smoking. If you're a smoker, you may be aggravating your headaches. Cigarette smoke contains substances that are known to cause headaches, such as carbon monoxide. Cigarettes also contain things like nicotine that constrict blood vessels, causing headaches, and also keep the liver from being able to process headache medication.[34]
- Quitting smoking can help you get fewer headaches, especially if you get "cluster headaches," or headaches that occur in intense cycles throughout the day.[35] Studies have shown that people who cut their tobacco use also cut their headache frequency in half.
- Headaches can also be caused by exposure to second-hand smoke, especially if you have a smoke allergy or sensitivity. If you don't smoke but frequently are in places where cigarette smoke is common, you may still experience headaches.
[Edit]Preventing Headaches by Type - Identify the type of headache you're experiencing. Most headaches are tension or lifestyle induced and aren't harmful, even though they're painful and can prevent you from fulfilling your tasks. If you experience frequent headaches, a severe headache, a headache that won't respond to analgesics, or a headache that is accompanied by other symptoms, consult your doctor or health professional for immediate investigation and a proper diagnosis.
- There's a wide variety of possible causes, which is why it's so important to seek further treatment if your headache issue doesn't resolve.
- Prevent a tension headache by reducing stress. Tension headaches are the most common type of headache. Usually, they aren't as painful as other headaches, but they can last for hours or even days. A tension headache tends to form as a result of muscle contraction and is commonly felt like a band behind the eyes and across the forehead.[36]
- A headache may be dull or recurrent if the source is not dealt with, and can be accompanied by feeling generally unwell, especially if the sufferer also has anxiety or depression. This type of headache tends to respond well to painkillers, rest, and alleviation of the source of stress.[37]
- Massage, acupuncture, yoga, and relaxation therapies are good ways of preventing tension headaches.[38]
- "Talk therapy," where you work on your anxiety and stress with a mental health professional, can also help prevent and reduce tension headaches.[39]
- Prevent migraine headaches with exercise. Migraines may be genetically linked, although researchers are not certain exactly what causes migraines.[40] Migraines cause throbbing pain accompanied by severe nausea and possible vomiting. There are sometimes visual problems—called "aura"— such as seeing stars, flickering objects, and even partial loss of vision.
- Some migraines also cause numbness or weakness. Migraines can be caused by reactions to food, stressors, hormonal changes, an accident, medications, or other unknown triggers. Migraines require special medical attention If you frequently experience them, see a doctor.[41]
- Regular exercise, especially aerobic exercise, can help you prevent migraine headaches by reducing tension in your body. Obesity may also be a migraine trigger, so exercise can also help prevent migraines by helping you stay at or reach a healthy weight.[42]
- Warm up gradually before you exercise! Intense or sudden physical exertion without a gradual warm-up period can trigger migraines. Even brisk sexual activity can trigger a migraine in the very sensitive.[43]
- Migraine headaches can also benefit from increased water consumption and a balanced diet.
- Manage a cluster headache by avoiding alcohol and nicotine. Researchers don't know exactly what causes cluster headaches, so you can't prevent the first onset of a cluster headache.[44] Cluster headaches are one of the most painful headaches, with intense pain around your eye area (usually on one side of your head). They can also involve drooping eyelids, nasal discharge and watery eyes.[45]
- If this type of head pain is occurring, take it seriously and see your doctor for advice and treatment. There are some drugs and treatments that can alleviate the symptoms.[46]
- Avoiding alcohol and nicotine can help reduce your risk of future cluster headaches, although it may not have any effect on your pain while a cluster headache is occurring.[47]
- Oxygen therapy, where you breath in oxygen through a mask, has proven especially helpful for cluster headaches.[48]
- Studies have shown that taking 10 milligrams of melatonin before bed may reduce the frequency of cluster headache onset.[49] This may be because cluster headaches can occur when your sleep cycle is disturbed.[50]
- Prevent a medication overuse headache (MOH) by monitoring your painkiller use. The medication overuse headache (MOH), or "rebound headache", stems from withdrawal symptoms from the long-term use of pain relief medication (usually for tension headaches). MOH headaches are treatable.
- In most cases, just stop using the medication and your headaches should stop within a few days. The symptoms of an MOH headache are often similar to those of tension headaches.[51]
- Avoid using headache painkillers, even over-the-counter types, for more than 2 or 3 days per week. If your symptoms are severe enough to require more frequent medication, see a doctor.
- Use over-the-counter painkillers no more than 15 days per month.[52]
- Avoid painkillers that contain opioids (codeine, morphine, hydrocodone, etc.)[53] or butalbital (Fioricet, Ezol, Phrenilin, etc.)[54].
- Prevent a hangover headache by drinking water. Hangover headaches are very common, and they're estimated to cost the US about $148 billion a year in lost productivity (from sufferers who call out sick or do a terrible job at work because they're hungover).[55] Symptoms include throbbing pain, nausea, and feeling generally lousy.
- The only guaranteed way to prevent a hangover headache is not to drink, but staying hydrated by drinking plenty of water can help you avoid the pain of an alcohol-induced headache the next day.
- Other liquids, including sports drinks or even broth, can also be helpful. Avoid alcohol (obviously) and beverages that include caffeine. Alcohol and caffeine both dehydrate you.
- Prevent an allergy or food-induced headache by knowing your triggers. Allergies and sensitivities can cause nasty headaches that often include a runny nose, watery eyes, and an itching or burning sensation as well as headache pain. Some allergies are seasonal, such as pollen allergies, and can be treated with antihistamines.[56]
- You might also have a food allergy or sensitivity, which can trigger headaches. If you have frequent headaches with symptoms like itching or watery eyes, consider having an allergy skin test done by a medical professional. These tests expose you (safely!) to a variety of allergy triggers and can help determine whether your headaches are caused by things you're exposed to.
- MSG can sometimes induce headaches. Someone with an MSG sensitivity may also experience facial pressure, chest pain, burning sensation on trunk, neck and shoulders and throbbing head. Nitrites and nitrates in meat can induce a moderate to severe headache.[57]
- If you eat ice cream or drink a cold drink too quickly, you can induce a temporary "brain freeze" or "ice cream headache" which is severe but passes quickly.
- Prevent other headaches by changing your personal care routine. Headaches can sometimes be caused by eyestrain, hunger, strained neck or back muscles, and even by things like wearing your hair in a certain style (such as in a tight ponytail or wearing a headband that puts pressure behind your ears). These headaches are likely to have similar symptoms to tension headaches.[58]
- Making minor changes to your routine, like setting up an ergonomically correct workstation or not wearing your hair in a tight ponytail or bun, can help prevent these headaches.
- Eating on a regular schedule can also help prevent everyday headaches. If you don't eat regularly, your blood sugar drops, and this can trigger intense headaches and nausea.[59] Avoiding processed foods may also help reduce your headaches and make you feel better in general.
- Be sure that you follow a regular sleep schedule and get at least 7-8 hours of sleep every night.[60]
- If your hair is up, undo any tight ponytails or braids and let your hair loose.
- Wrap an ice pack or frozen vegetables in a towel and apply wherever the pain is (forehead, back of the neck, etc.). Don't apply freezing substances directly to your skin.
- Don't be afraid to withdraw from other people to rest: remaining around people and trying to stay perky when you've got a headache can worsen it.
- If you need glasses, wear them for reading and detailed tasks. Not wearing them can bring on a headache.
- Avoid using ice cubes as a compress, as the edges can dig into your skin and cause pain. Use an ice pack designed to remain soft and pliable, even when frozen.
- Learn to look at all of your lifestyle factors as a whole to identify the areas where you can reduce stressors that lead to body tension and headaches. Identifying "precipitating factors", including food, bright lights, alcohol, exercise, stress, changes in your life, sleep problems, physical exertion, etc., will ensure that you learn coping strategies that reduce the likelihood of getting a headache or other stress or tension related symptoms.
- If you know you have hypertension (high blood pressure) it's possible your headaches may be related to this condition. Look into ways to relieve a hypertension headache.
- For some individuals, CFLs (compact fluorescent light bulbs) may cause headaches. Try changing them out for incandescent or LED lights if you find that working near CFLs causes headaches.
- Sleeping regularly is important to ward off recurring headaches.
- A natural alternative to Advil is almonds. Just eat 10-12, and you should be feeling better within 3 minutes.
- Try getting a light meal and some orange juice. This can distract your mind from the pain and help get rid of the headache.
- If you're near electronics and it's necessary for them to be on, lower the brightness, or just close them. If you do not have to be around them, unplug and turn off all electronics in a 12-foot space around you.
- Try closing your eyes and inhale a deep breath and exhale deep breaths.
- Most headaches are caused by the lack of water; therefore, as soon as you get a headache, drink some water, as it helps rehydrate you.
- Get lots of rest. Naps can help with a headache. Be sure to find somewhere nice and quiet.
- Drink cold water to lower the pain.
- Massage your head.
- If it is a child's headache then take children's Advil and have them lay down for 5-10 minutes.
- Pull the hair (not too hard) that is right above your ear and in other places. It can help your headache go away.
- Drink herbal tea. It is good for you, and it normally doesn't have any side effects. If herbal tea doesn't work try something with electrolytes such as Gatorade or Powerade.
- Do not read any small writing while you have a headache.
- Use Collinsonia root; it's been proven to relieve headaches.
- Talk to a doctor if you have headaches every day.
- Try not to jump about too much; it can hurt even more if you have a headache.
- If a headache is brought on by car sickness, drink plenty of water or ginger ale.
- If you frequently have headaches brought on by car sickness, take an over the counter drug (such as Dramamine) an hour before you have to be in the car. (Warning: some types of Dramamine make you drowsy. If you must be awake, select a non-drowsy variety).
- Try having space of your own and get away from people for a while and from the noise, you can also go to a dark place to prevent headaches.
- Try a paracetamol.
- Sometimes headaches can be alleviated by laying on your back and putting your extended legs up on a wall . This helps bring blood from your legs to your head.
- Try falling asleep to music. It relaxes you and you'll likely feel better when you wake up!
- Massage the nerves in the area between your thumb and pointer finger. The pain should go away.
- If you are on your electronic devices frequently, lessen your time on them. Taking a break from them might help as electronics sometimes give users headaches.
[Edit]Warnings - Tumors can cause headaches, although having a headache doesn't mean you have a tumor. Usually, these headaches will be accompanied by other symptoms, including numbness or weakness of limbs, slurred speech, disturbed vision, epileptic fits, personality changes, poor balance, or difficulty walking. If you experience these symptoms, seek immediate medical attention.
- Some medications can cause headaches, such as the birth control pill or antidepressants. Seek advice from your doctor if you're taking medication regularly and experiencing headaches. The headaches might be a side effect or an indication of something that needs attention.
- Use common sense when considering any "home remedy." If it seems like it could cause more harm than good, don't use it without consulting your doctor first. If a treatment makes your headache worse, or if you experience other symptoms, stop the treatment and contact your doctor.
- If you're involved in an accident that involves trauma to your head, you may develop headaches. As this headache can also be accompanied by a concussion, skull fractures, internal bleeding, etc., you must seek immediate medical treatment.
- Post-traumatic headaches can arise as the result of being in an accident or traumatic situation—these can be tough to treat and may need the intervention of a specialist trained in psychology or psychiatry. It may take a long time to recover from experiencing these headaches.
- An aneurysm can cause a "thunderclap" headache, a sudden, intense pain that is often accompanied by a stiff neck, double vision, and loss of consciousness. Get immediate, urgent medical assistance. In this case, surgery and blood pressure stabilization are the main treatments.[61]
- Be careful using over-the-counter drugs. Even OTC painkillers can be dangerous to your health if used improperly. Take all pain medications according to the dosage on the label, and always take the smallest effective dose.[62]
- Avoid taking NSAIDs, or nonsteroidal anti-inflammatory drugs, if you have an ulcer, gastrointestinal problems, indigestion, or asthma. Common NSAIDs include aspirin, ibuprofen, naproxen (Aleve), and ketoprofen (Actron, Orudis).[63]
[Edit]Related wikiHows [Edit]References [Edit]Quick Summary |
| How to Make a Cheese Sandwich Posted: 03 Nov 2019 08:00 AM PST Cheese is a sandwich staple, but it doesn't always taste good when used on its own. You will need something to moisten the bread at the very least, such as butter. Cheese sandwiches come in all types, from grilled, to ham and baked, to veggie. They are all easy to make and simply delicious. [Edit]Ingredients [Edit]Grilled Cheese Sandwich[1] - 2 slices bread
- 1 tablespoon (15 grams) butter, softened
- 1 to 2 slices cheddar cheese
Serves 1 [Edit]Ham and Cheese Sandwich[2] - 1 ciabatta roll
- 4 slices ham
- 2 slices Swiss cheese
- 2 tablespoons (30 grams) mayo
- ½ tablespoon (11 grams) honey
- ¼ to ½ teaspoon dried mustard
- ¼ teaspoon poppy seeds
Glaze (optional) - ¼ tablespoon melted butter
- Pinch of poppy seeds
Serves 1 [Edit]Veggie Cheese Sandwich[3] - 2 slices bread, preferably with a thick crust
- Butter, softened (to taste)
- 1 to 2 slices sharp white Cheddar cheese
- 2 slices tomato
- Several lettuce leaves
- Several rings of thinly sliced red onion
- Salt and pepper, to taste
Serves 1 [Edit]Making a Grilled Cheese Sandwich - Butter two slices of bread. Spread ½ tablespoon of butter on each slice of bread. Only coat one side of the bread; leave the other side bare. You can use any type of bread you want, but sourdough works especially well in grilled cheese sandwiches.
- For a twist, pour some olive oil into the skillet instead of coating the sandwich with butter.[4]
- Heat up a skillet over medium heat. You do not need to oil the skillet because the bread already has butter on it.
- Layer the bread and cheese onto the skillet. Place a slice of bread, butter-side-down, onto the skillet. Add 1 to 2 slices of Cheddar cheese on top of the bread.
- You can also try another type of cheese, such as Monterey Jack, for a gourmet sandwich.
- Add some extras, if desired, then the last slice of bread. You can leave your sandwich plain, or you can pile some extra ingredients on top of the cheese. When setting down the last slice of bread, make sure that the buttered side is facing upwards this time.
- Add cooked, sliced or crumbled bacon on top of the cheese.[5]
- Place a slice of ham on top of the cheese.[6]
- Sprinkle dried herbs, such as basil, oregano, or rosemary, on top of the cheese.[7] This will work especially well if you put herbs on your sandwich.
- Add slices of tomato and cooked bacon.[8]
- Grill the sandwich until it starts to turn a light brown color. This will take about 2 to 3 minutes. You can also wait for the cheese to start melting instead.[9]
- Flip the sandwich over and continue grilling it. Once the sandwich has started to turn golden-brown and the cheese has melted, slide a spatula under it and flip it over. Grill the sandwich for another 1 to 2 minutes.[10]
- Serve the sandwich. Use a spatula to transfer it from the skillet and to a plate. Leave the sandwich whole, or cut it in half. You can cut it vertically or diagonally.
[Edit]Making a Ham and Cheese Sandwich - Slice a Ciabatta roll in half lengthwise. You can also try another type of bread roll instead.
- Layer the ham and cheese on top of the bottom slice. Set the bottom half of the roll down, cut-side-up. Place 2 slices of ham on top of it, followed by 2 slices of Swiss cheese.
- If you don't like Swiss cheese, you can try another type of cheese, such as Monterey Jack.
- Prepare the honey-mustard spread. Scoop the mayo into a small cup or bowl. Add the honey, dried mustard, and poppy seeds. Stir everything together with a fork or mini whisk until evenly combined.
- Spread the honey-mustard over the top roll. Flip the top half of the bread roll over so that the under/cut side is facing you. Use a butter knife to spread the honey-mustard across the roll.
- Assemble the sandwich. Place the top half of the roll down onto the cheese, with the honey-mustard side facing down. For a fancier sandwich, stir a pinch of poppy seeds into ¼ tablespoon of melted butter, then spread it across the top of your sandwich with a pastry brush.
- Bake the sandwich, if desired. To turn this into a tasty, gourmet sandwich, preheat your oven to 350°F (175°C). Once the oven reaches the correct temperature, place the sandwich onto a baking sheet and tuck it inside. Bake the sandwich for 15 to 20 minutes.
- Serve the sandwich. If you baked the sandwich, let it cool for about 3 to 5 minutes before digging in. If you want a fancier presentation, cut the sandwich in half. Stick a fancy, sandwich/cocktail toothpick through the middle of each half.
[Edit]Making a Veggie Cheese Sandwich - Spread some butter onto your choice of bread. Cut 2 slices of crusty bread, such as French bread. Spread some softened butter over one side of each slice of bread.
- For a fancier sandwich, try pesto, olive oil, or hummus.
- You can also use mayo or a thick, creamy salad dressing, such as Ranch, Italian, or Green Goddess.
- Layer the lettuce on top of the bottom slice. Place the bottom slice down, buttered-side-up. Place 1 to 2 leaves of lettuce on top. If the lettuce leaves are much larger than the sandwich, cut them into halves or thirds first.
- Some types of lettuce have a very thick stem in the middle. Reduce bulk by cutting this stem out with a sharp knife.
- Add some spice with onion. Cut a thin slice off of a red onion. Separate the slice into rings. Place as many rings as you want onto the lettuce.
- You can leave the onion rings off if you want to.
- Top it off with some tomato slices. Cut off two thick slices of tomato. Stack them on top of the lettuce and onion. A thick, meaty tomato would work the best for this.
- Add some reasoning, if desired. Add a sprinkle of salt and a dash of pepper on top of the tomato slices. How much you use is entirely up to you!
- Finish it off with a few slices of cheese. Carefully lay 1 to 2 slices of sharp, white Cheddar on top of the sandwich. Make sure that they are covering the tomatoes entirely. They will keep your sandwich from getting soggy.
- If you don't like Cheddar, try Swiss, Monterey Jack, or Provolone instead.
- Place the final slice on top and serve the sandwich. For an extra-fancy touch, slice the sandwich in half diagonally from corner-to-corner. Stick a fancy toothpick or cocktail stick through each sandwich half to hold it together.
- Just-baked homemade bread is fresher and tastier.
- You can even toast the bread and make the cheese sandwich crispy and crunchy.
- Experiment with different combinations and types of cheese.
- Don't be afraid to use different types of cheese together.
- Sandwiches taste better if they are freshly-made. Don't let them sit too long, or they will get greasy or soggy.
- For a heartier twist on the cheese sandwich, consider making a Philly cheesesteak.
[Edit]Warnings - Be careful with the knife when slicing the tomato and cheese.
[Edit]Related wikiHows [Edit]References [Edit]Quick Summary |
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