An estimated 15 percent of the global population experiences from migraines. Typically, the headaches affect one half of the head, are throbbing in nature, and last from two to 72 hours. Associated symptoms may include vomiting, nausea, and sensitivity to light, sound, or scent. The pain is usually performed worse by physical activity. Up to one-third of migraine sufferers have an atmosphere, which is a short period of visual disturbance that precipitates a migraine.
The progress of migraine attacks is somehow thought to be associated with pain in the nerves and blood vessels in the body. Traditional treatment is with simple pain medications such as acetaminophen, aspirin, or ibuprofen. For those whose manageable pain medications are worthless, your doctor may prescribe specific medicines such as ergots and triptans. However, all drug therapies come with some unpleasant side effects. Also, they may not be totally effective, and they positively do not prevent future episodes.
Fortunately, if you can pinpoint the causes of your migraines, there are better ways to approach them than pharmaceuticals. The following is a checklist of general migraine triggers as well as nutritional deficiencies for those who undergo from migraines.
Common Migraine Triggers
First and primary, you want to make certain you avoid the possible triggers of your migraines. Do remember that what triggers a migraine for one person may not trigger it in another. Because everybody is diverse, you need to be your detective.
1. Food sensitivities
For migraine sufferers, it is very typical that certain foods trigger their headaches. Here are the most common ones:
• Gluten, a type of proteins located in wheat, rye, and barley.
• Dairy products, including cheese, milk, ice cream and yoghurt.
• Corn and high fructose corn syrup
• Alcohol, especially red wine and beer
• Cured or processed meats
• Citrus fruits
• Monosodium glutamate or MSG
• Cane sugar
It is necessary to keep a food log so that you know what foods you have eaten and when your migraines begin. If you suspect you may have specific food allergies, eliminate all the suspect foods for a period of time to see if your symptoms change. Depending on the repetition of your migraines, you must avoid the suspicious foods for at least some weeks or months to discover the culprit.
2. Hormonal imbalances
Some women may get migraines before their periods or when menopause.
- That can be because of changes in estrogen levels.
- Causes include anxiety, consuming too much alcohol, caffeine, white flour, sugar, and refined starches, and not getting enough workout or sleep.
- To rebalance your hormones, reduce alcohol, caffeine, sugar, and processed carbohydrates. Exercise frequently and get at least 7-8 hours of sleep.
- Eat a diet plentiful in plant foods (especially in the broccoli family), flax seeds, and mercury-free omega-3-rich fish such as wild Alaskan salmon and sardines.
Other women may get migraines from hormonal pills such as birth control pills or hormone replacements. If so, discuss with your doctor, consider going off the medications, and find options.
Any variety of emotional trauma may give increase to a migraine, even after the pressure has passed.
4. Changes in sleep cycle
Both lost sleep and oversleeping may trigger a migraine.
5. Physical exertion
Remarkably intense exercise may produce on a migraine.
6. Dehydration and/or hunger
Fasting or Skipping meals may set off a migraine.
7. External stimuli
Fluorescent lights, bright lights, loud noises, and strong smells may provoke a migraine.
8. Sudden weather or altitude changes
Common Nutritional Deficiencies;
· CoQ10 (Coenzyme Q10) or Ubiquinol (reduced form of CoQ10)
Nutritional needs can also play a vital role in migraines. According to some specialists, headaches are created by mitochondrial dysfunction. Mitochondria are organelles inside your cells. They are like generators or batteries that provide cellular energy called adenosine triphosphate (ATP); that is why they are also recognised as the powerhouses of the cells. Study has explained that when your mitochondria are sick or are not functioning well, your frequency of headaches goes up.
CoQ10 (Coenzyme Q10) is an antioxidant that stimulates your mitochondria to burn energy more efficiently. Due to its strength to get to both the water and the fatty components of a cell, it can reach every single cell all over your body, particularly the heart and the brain. The study has found that if you are lacking in CoQ10, you are more likely to headaches and muscle pain.
Your body produces CoQ10 generally. However, a poor diet and many drugs including birth control pills, antacids, hormone replacements, statins deplete and diabetes drugs this nutrient.
One study written in the Journal of Neurology found that CoQ10 was excellent to a placebo in preventing migraines and decreasing severity. Of the patients who took 100 mg of CoQ10 three times daily, 50 percent reported significantly reduced frequency compared to only 14 percent who received the placebo.
- If you want to try a CoQ10 supplement, get the diminished form called ubiquinol even though it is more costly. Research has shown that ubiquinol is far more efficient than CoQ10 due to its excellent ability to be consumed by the body.
- Take 100 mg three times daily for at least three months to see if your condition better.
Magnesium is a relaxation mineral that aids relax blood vessel contraction in your brain. Unluckily, it is determined that half the population is lacking in this mineral. Why?
- If you eat a very processed, clean diet containing white flour, meat, and dairy and have an insufficient consumption of magnesium-rich plant foods like greens, nuts, and beans, you are expected to be magnesium deficient.
- If you use medicines such as birth control pills, diuretics, antibiotics, antacids, and acid blockers, they tend to take your body of magnesium.
- If you absorb excess alcohol, sodas, coffee, or salt, they waste your body's store of magnesium.
Note that magnesium deficiency is difficult to discover through a blood test. In fact, it is the least delicate way to identify magnesium levels because magnesium is permanently stored inside your cells, not outside in the blood.
Anything that is tight, grumpy, crampy, and stiff - be it a body part or even a mood - is a sign of potential magnesium deficiency. Magnesium is a crucial mineral engaged for over 300 enzyme effects in the body, and it is found in all your tissues, but mainly in your bones, muscles, and brain. Therefore, if you are suffering from migraines and the reasons mentioned above for magnesium deficiency suit you, you should think the following:
Stop draining your body of magnesium
• Restrict alcohol, coffee, sodas, sugar, and salt.
• Examine with your doctor if your medication is making magnesium loss.
Focus on foods loaded with magnesium
• Green leafy vegetables, beans, whole grains, nuts, and seaweed.
Take an extra magnesium supplement
• The choicest magnesium supplement is magnesium threonate as it penetrates cell membranes, including the mitochondria.
• Other readily absorbable forms are magnesium aspartate, glycinate, citrate, and taurate. Magnesium fumarate, malate, and succinate are also suitable.
• Avoid magnesium carbonate, gluconate, oxide, and sulphate as they are the cheapest and inefficiently absorbed by the body.
• Take 500-1,000 mg daily for at least three months.
• Side effects from too much magnesium are loosened bowel and diarrhea, a signal to cut down the dosage.
• People with organ disease and heart disease should merely take magnesium under a doctor's direction.
· Vitamin B
Researchers have revealed that B vitamins (such as B2, B6, B12, and folic acid) help decrease migraine attacks significantly. Those who took high doses of B2 or riboflavin (400 mg per day), indistinct, experienced a 50 percent decrease in migraine frequency after three months.
Since vitamin B is approximately safe with practically no side effects, migraine patients may want to take 200-400 mg of B2 per day in split doses together with a B complex supplement for three months to see if their condition advances.
· Vitamin D
Research has found that over 40 percent of the chronic migraine sufferers lack in vitamin D. The longer you suffer from migraines, the more likely you are to be vitamin D deficient. Although researchers have yet to pinpoint the mechanism carrying low vitamin D levels and the risk of migraine attacks, it's believed that vitamin D helps decrease pain which plays a role in migraines.
The best way to naturally achieve sufficient vitamin D is to spend 20 minutes daily in the sun, exposing your face, arms, and legs without the use of sunscreen. In the winter, think to take a vitamin D3 supplement. Most people need about 5,000 I.U. a day to reach the optimal blood level of 50-70 ng/ml.
There is lots of research backing up a migraine and food sensitivity association. Therefore, modifying your diet is the first consideration for migraine sufferers.
As an observation, many migraine sufferers who changed to a Paleo diet have rid themselves of recurring migraines. The possible explanation is that the Paleo diet provides only food that is not processed, which excludes pasta, grains, bread, pasteurised dairy, artificial additives and chemicals. Preferably, the diet converges on lots of fresh vegetables and fruits, seeds, nuts and healthy fats, including with wild caught fish, organic pastured poultry, and grass-fed meats.
Since everyone's underlying reason for migraines is different, it is important that you be your detective. Once you have known the triggers, try your best to avoid them. Consider the numerous nutritional deficiencies as they may also help limit future migraine episodes.