What is the effect of low magnesium on chronic migraines and headaches?
This comprehensive guide will discuss the effects of a low intake of magnesium on chronic migraines. Anyone who suffers from chronic headaches or is looking for nutritional remedies should be aware of this topic. This article will help you understand how magnesium can be used to manage migraines, and also show you the best way to include it in your diet. In addition to providing practical advice and suggestions, we will provide scientifically-backed research.
Magnesium is important in managing chronic migraines
Magnesium is essential for many bodily processes. Numerous studies have highlighted its importance when it comes to chronic migraines. A study in the Journal of Oral & Facial Pain & Headache suggests that low magnesium levels can trigger migraines. The American Migraine Foundation conducted another study that found people with migraines have low magnesium levels during attacks. They may also be magnesium deficient.
It's vital to ensure that you are getting enough magnesium. However, it is important to be aware of the potential side effects. Extra magnesium (usually from supplements) can cause diarrhea and abdominal cramps. It is important to maintain a balance in order to get the most out of magnesium without experiencing any negative effects.
Increase Your Magnesium intake: Get started
Start by adding magnesium-rich food to your diet. National Institute of Health suggests 400-420mg of magnesium for men over 18 and 310-320mg for women. Always remember that it is better to obtain nutrients through food than from supplements, unless a doctor has advised you otherwise.
Magnesium-rich Foods
- Almonds. A Nutrients study found that almonds were a good source of magnesium.
- Spinach contains 157mg of magnesium in a cup, according to USDA.
- Black Beans, 120mg per serving: According to the National Institute of Health, black beans are a great source of magnesium.
- Peanuts: A quarter cup serving of peanuts contains about 63mg magnesium.
- Avocados: A medium avocado provides around 58 mg of magnesium.
- Bananas contain approximately 37mg of magnesium in a large banana.
- Magnesium is found in whole grains such as brown rice, wheat flour and bread.
- Dark Chocolate - Dark chocolate not only tastes great, but it also has a lot of magnesium.
- Magnesium is high in fish such as mackerel and salmon.
- Yogurt is a great source of magnesium.
More Tips and Suggestions
Consider other lifestyle modifications that may help you manage chronic migraines. Migraines can be managed by regular physical activity, adequate water intake, stress-management techniques and a constant sleep pattern. Remember that every person's body reacts differently to diet changes. It's therefore important to closely monitor your symptoms, and to seek advice from a professional if needed.
Conclusion
Numerous studies have shown that a low intake of magnesium can cause chronic migraines. Increased magnesium intake in your daily diet may help reduce migraine frequency and manage symptoms. To avoid side effects, you should not go over the recommended dosage. Consider incorporating lifestyle changes in addition to diet to manage chronic migraines.
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