The Magnesium-Migraine Link - What You Don"t Know Could Be Killing You
Chances are, you haven't given much thought to magnesium.
It doesn't get the same kind of press as vitamin C ("fights off the common cold!"), calcium ("good for your bones!") or even the B-vitamins ("energy!").
Even if you've been trying to follow the endless maze of vitamin and mineral recommendations, the relationship between magnesium and migraine headaches is easy to miss.
Magnesium is critical to leading a healthy, happy life.
It's essential for over 300 different processes in our bodies, and not getting enough can lead to problems with muscular control (twitching, shaking, cramps, or weakness), hearing sensitivity, anxiety, depression, and insomnia.
Longer term magnesium deficiencies have been linked to asthma, allergies, fibromyalgia, mitral valve prolapse, diabetes, cardiovascular issues, and other serious health issues...
including migraine.
Migraines are still a bit of a "medical mystery".
There's a lot of trial and error involved in figuring out what's causing your migraines, and often what works for one person seems ineffective to another.
You may have already spent years keeping journals of "migraine triggers" (everything from the weather, scents, sleeplessness, and specific foods) and trying different techniques.
Many people end up on powerful medication, hoping to just keep the pain under control so they can have a normal life.
Increasing the magnesium in your diet is a low risk experiment you can easily do to determine if a magnesium deficiency is contributing to your migraine headaches.
It's easy, doesn't require a prescription or any special equipment, and may be the key to getting rid of your migraines for good.
The three best ways to increase your magnesium are: 1.
Avoid things that prevent your body from using magnesium effectively.
Excess sugar, caffeine, soda, alcohol, and coffee can contribute to magnesium deficiency.
Too much calcium, surprisingly, can also be a problem.
Stress "uses up" magnesium, so give yourself some time to unwind and relax each day.
2.
Eat more magnesium-rich foods.
Dark green, leafy vegetables are a great source of magnesium.
Raw nuts and seeds are solid bets as well.
Halibut, avocados and apricots also rate high on the magnesium scale.
3.
Supplement.
It's wise to take a supplement.
It can be difficult to get all the magnesium you need from foods, especially if the soil is depleted of nutrients (leaving the produce depleted as well).
Look for a reliable, well-known brand (not the cheapest one on the shelf.
) Studies show that magnesium citrate is better absorbed by the body than other forms of magnesium, and is easy to find (just check the label).
Magnesium can make you feel calm, so most experts advise taking it in the evening, usually with dinner.
Take it with a meal, to avoid any possible stomach upset, and start with a small dose.
The US RDA for magnesium is around 300 mg/day for adult women and around 400 mg/day for adult men.
It doesn't get the same kind of press as vitamin C ("fights off the common cold!"), calcium ("good for your bones!") or even the B-vitamins ("energy!").
Even if you've been trying to follow the endless maze of vitamin and mineral recommendations, the relationship between magnesium and migraine headaches is easy to miss.
Magnesium is critical to leading a healthy, happy life.
It's essential for over 300 different processes in our bodies, and not getting enough can lead to problems with muscular control (twitching, shaking, cramps, or weakness), hearing sensitivity, anxiety, depression, and insomnia.
Longer term magnesium deficiencies have been linked to asthma, allergies, fibromyalgia, mitral valve prolapse, diabetes, cardiovascular issues, and other serious health issues...
including migraine.
Migraines are still a bit of a "medical mystery".
There's a lot of trial and error involved in figuring out what's causing your migraines, and often what works for one person seems ineffective to another.
You may have already spent years keeping journals of "migraine triggers" (everything from the weather, scents, sleeplessness, and specific foods) and trying different techniques.
Many people end up on powerful medication, hoping to just keep the pain under control so they can have a normal life.
Increasing the magnesium in your diet is a low risk experiment you can easily do to determine if a magnesium deficiency is contributing to your migraine headaches.
It's easy, doesn't require a prescription or any special equipment, and may be the key to getting rid of your migraines for good.
The three best ways to increase your magnesium are: 1.
Avoid things that prevent your body from using magnesium effectively.
Excess sugar, caffeine, soda, alcohol, and coffee can contribute to magnesium deficiency.
Too much calcium, surprisingly, can also be a problem.
Stress "uses up" magnesium, so give yourself some time to unwind and relax each day.
2.
Eat more magnesium-rich foods.
Dark green, leafy vegetables are a great source of magnesium.
Raw nuts and seeds are solid bets as well.
Halibut, avocados and apricots also rate high on the magnesium scale.
3.
Supplement.
It's wise to take a supplement.
It can be difficult to get all the magnesium you need from foods, especially if the soil is depleted of nutrients (leaving the produce depleted as well).
Look for a reliable, well-known brand (not the cheapest one on the shelf.
) Studies show that magnesium citrate is better absorbed by the body than other forms of magnesium, and is easy to find (just check the label).
Magnesium can make you feel calm, so most experts advise taking it in the evening, usually with dinner.
Take it with a meal, to avoid any possible stomach upset, and start with a small dose.
The US RDA for magnesium is around 300 mg/day for adult women and around 400 mg/day for adult men.