Hi thanks for contacting health care magic.
You have your symptoms once a week only.Means
episodic headache is present.so here most likely seems that could be
tension headache or migraine.
Whenever such attack severe you can take
paracetamol or brufen like analgesic.
Yoga , muscle relaxatation useful.
Avoid exposure to bright light and noisy environment.
Take enough 8 hour sleep.
Regular two times diet taken.
Avoid stress.
And mainly avoid smoking and alcohol strictly.
Lavender oil topical application is good herbal remedy .
If condition worsening with weight loss also
hyperthyroidism ruled out by thyroid profile.
You have been smoking for many years so rule out
hypertension by measuring blood pressure.If present treated accordingly.
Take care.
Dr.parth