The Health Diva

B Vitamins

A recent study carried out by researchers Griffith University in Australia investigated the potential of vitamin B and folic acid to reduce the frequency and severity of migraine attacks. Researcher reported that a significant number experienced improvements after taking the vitamin supplements for six months.

Both vitamin B and folic acid supplements reduce excess homocysteine, which is why scientists think taking these vitamins helps to cut the number of migraines that people suffer.

Riboflavin (Vitamin B2) has been studied using a daily dose of 400 mg. It is typically split into smaller doses taken multiple times daily. Your healthcare practitioner can help you determine the best way for you to use it. Riboflavin is considered safe to use in pregnancy and is a common alternative treatment for headaches during pregnancy.

Taking a daily B vitamin complex can insure an optimum intake of B vitamin, B vitamins can be found in whole grain cereals, rice, nuts, breads, and brewer’s yeast. Certain animal products also contain B vitamins such as eggs, fish and milk. Vegetables such as potatoes, legumes and peas contain some level of B vitamin.

Magnesium

Magnesium is a mineral necessary to our diet. It can also be used to treat and prevent headaches. Intravenous (IV) magnesium seems to be quite effective in treating an acute headache.

Deficiencies of magnesium have been shown to increase likelihood of migraines and headaches. One thought is that Magnesium helps to regulate the proper functioning of serotonin, an essential neural transmitter.

Magnesium is also necessary for relaxing arteries, thus improving blood flow to the brain.

Magnesium’s muscle relaxing properties can also help ease tension headaches.

Magnesium can also be taken orally in doses of 400 mg to 600 mg per day.

Try  increasing your intake of Magnesium rich foods, such as almonds, apples, apricots, avocados, brown rice, garlic, leafy vegetables, grapefruit, cantaloupe, sesame seeds, spinach, salmon.

Potassium

Potassium is important for healthy nervous system. Signs of potassium deficiency include constipation, depression, nervousness, insomnia which might trigger headaches. Potassium is an electrolyte (a substance that maintains your body’s fluid levels), this mineral helps regulate blood pressure and heart function. Research shows that increasing your potassium intake can lower your blood pressure.

Potassium rich foods include apricots, avocados, lima beans bananas, garlic, raisins, nuts, winter squash, yams and yogurt.

Not suitable for individual suffering from kidney disorders.

Co Q10

The antioxidant CoQ10, or ubiquinone, wards off migraine attacks in patients, according to research presented here at the American Academy of Neurology annual meeting.

Coenzyme Q10 proved to have a significant effect in reducing migraine propensity without inducing side effects.The number of migraine attacks per month was reduced, in addition, participants receiving CoQ10 also had fewer days with a headache and fewer days with nausea. The dosage used  during the trail was 100mg three times per day.

The effectiveness of Co Q 10 is thought to be associated with Patients who suffer from recurrent migraines have been reported to have impaired mitochondrial energy production. Nutrients that play a role in energy production (i.e., those involved in ATP synthesis) might, therefore, help prevent migraines.

5-HTP

5-HTP (5-Hydroxytryptophan) is a compound produced in the body from the amino acid tryptophan. It is used in the body to make the neurotransmitter serotonin and the hormone melatonin.

5-HTP is also available in supplement form. It is made from the seeds of an African plant, called Griffonia simplicifolia. Since supplements that affect levels of serotonin are used for migraines, 5-HTP has been explored as an alternative.

Some research indicates that 5-HTP may prevent migraines and reduce the frequency and severity of migraines. In one study, 124 people were given 5-HTP (600 mg/day) or the drug methysergide. After six months, 5-HTP was found to be as effective as methysergide in reducing the severity and duration of migraines.

Essential Fatty Acids (EFA’s)

There are two essential fatty acids, linoleic acid and alpha-linolenic acid. They are classified as omega-6 and omega-3 fatty acids, respectively. The body needs these fatty acids, but is unable to manufacture them. They can only be obtained through diet.

GLA and alpha-linolenic acid have been used to prevent migraine. EFAs were administered to 168 patients over a period of six months. In 129 patients available for the study, 86 per cent experienced reductions in severity, frequency and duration of migraine attacks; 22 per cent became free of migraine; and more than 90 per cent had reduced nausea and vomiting.

Hemp seed oil contains 60% Omega-6 fatty acids and 20%Omega-3 fatty acids. This 3:1 ratio is thought to be the perfect balance for human metabolism. Hemp seed oil also contains 12% of the Omega-9 fatty acid, oleic acid and 3% GLA. It contains in total over 90% unsaturated fatty acids, one of the highest in nature.

Hemp seed oil is the most complete and balanced source of essential fatty acids in nature.

An easy way to take essential fat is mix the oil in oatmeal, yogurt, pudding, shakes or smoothies.

Probiotics

Probiotics in any form are the live ‘friendly’ bacteria, that help make up a good gut ecology.

Boosting up our friendly bacterial levels is a good way to restore balance in the gut, helping out body to defend against the onslaught of bacteria, viruses and paracites that our gut is exposed to daily.

Poor gut ecology is thought to be linked to many health concerns including auto immune disorders, digestive disorders, IBS, skin problems, migraines, poor immunity, and the development of allergies.

Taking a high strength probiotic daily can help improve digestion and lessen food reactions.