INTRODUCTION Have you ever sat in front of your computer feeling extreme difficulty to concentrate or focus, forgetting why you opened a new tab , or getting a feeling that your brain is wrapped in cotton? This type of confused, unfocused or mentally cloudy state that you sometimes experience is usually called 'brain fog, and did you know brain fog is getting more and more common due to the busy, stressful, and digitally overwhelming daily routines that many individuals live today? In this wonderful article, you will understand what brain fog is, its real symptoms, common reasons or causes, and 10 well-known natural methods to overcome it, and as a bonus, you will also get 2 real-life success stories. What is Brain Fog? Actually, brain fog is not a medical diagnosis, and it is a term which is used to explain a collection of cognitive signs or symptoms which interrupt your ability to think properly. It is actually like a mental fatigue or slowness which makes daily routines or tasks...
INTRODUCTION
Migraine is actually a word we hear very commonly around us because millions of people are suffering from migraines all over the world, and it has the capability to disturb normal life, daily activities and routines.
The symptoms of migraine, like intense headache, feeling sick, sensitivity to light, and dizziness, can definitely spoil your entire day. Even though there are different medicines which can treat migraine, a large number of people prefer to try natural and long lasting solutions. Now I can tell you one promising solution is magnesium, which is a mineral that has a major and important role in your brain or nervous system.
Now, let's dive into the pool of information on how magnesium can help in preventing migraines and how you can use it in a safe and most effective way.
Migraines
A migraine is something more than just a headache, and it is actually a complex neurological problem which is usually identified by some specific features, like:
- Pulsating or throbbing pain which is normally felt on one side of the head.
- Feeling that you might vomit or vomiting
- Increased sensitivity to the light, sound, or smell, which will make you uncomfortable.
- Aura, the visual disturbance or sensory disturbance that you might feel before the migraine gets started.
The common factors that can cause migraines are stress, insufficient hydration, inadequate or bad sleep, hormonal changes, some specific food items like chocolate or cheese, and deficiency of certain nutrients, including magnesium.
Check out how mindfulness meditation can reduce your stress and overthinking!
What is Magnesium?
Magnesium is a mineral, which is absolutely necessary for more than 300 biochemical reactions in your body. Its benefits include:
- Muscle Function: Magnesium helps the muscles to contract and relax in a smooth way by avoiding cramps or spasms.
- Nerve Function: Magnesium helps to send and receive information between your brain and all other parts of your body.
- Magnesium helps in the regulation of blood glucose level and blood pressure level.
- Magnesium helps in energy production.
- Magnesium has a role in brain and mood balance.
Recommended Daily Quantity:
Men require almost 400-420 mg per day.
Women require almost 310-320 mg per day.
Natural Sources of Magnesium
- The leafy vegetables, like spinack and kale, are rich sources of magnesium.
- The nuts and seeds, like almonds and pumpkin seeds, are loaded with magnesium.
- Whole grains, dark chocolate and legumes contain high amounts of magnesium.
What is the Connection Between Magnesium and Migraines?
Various studies have proved that the deficiency in magnesium is very common in the individuals who are badly suffering from migraines, mainly in people with aura.
- Magnesium supports the blood vessels present in the brain to properly maintain their structure and fucntion and to stay intact.
- Magnesium helps to reduce the tendency of the brain to become overactive or react too strongly to the stimulus.
- Magnesium helps in the regulation of the neurotransmitter serotonin, which is mostly involved in migraines.
Indications of Magnesium Deficiency
- Experiencing involuntary contractions or tightening in your muscles, which causes pain or discomfort.
- Feeling of extreme tiredness.
- Anxiety and frequent mood changes.
- Not getting proper or enough sleep.
- Tingling sensation or feeling numb
Most Suitable Types of Magnesium for Migraine Relief
1) Magnesium Oxide: This is really good for migraines, but it can lead to diarrhea if you take it in high doses.
2) Magnesium Citrate: This really absorbs well and does not upset the stomach and this is best for daily use.
3) Magnesium Glycinate: This will also absorb well, and this can make you relax and sleep well. This works better and is very suitable for people with anxiety.
Doctors usually recommend almost 400-600 mg per day of magnesium oxide or magnesium glycinate for prevention of migraine. But you should always consult a doctor before starting any of these supplements.
How to Use Magnesium for Migraine Prevention
1) Begin with Food Intake: You can start by increasing the consumption of magnesium loaded food items.
2) Consider Taking Supplements: In case you are not getting a sufficient amount of magnesium from your daily diet, then you must think about taking supplements to give your body the right amount of magnesium.
3) Consume Daily: It normally takes roughly 3 to 4 weeks to start seeing the improvements.
4) Avoid Very High Dose: You should only take the recommended dosages to prevent the occurrence of loose stools or cramps.
Magnesium-Rich Foods
1) One cup of cooked spinach contains 157 mg of magnesium.
2) One ounce of pumpkin seeds has 168 mg of magnesium.
3) One ounce of almonds contains 80 mg of magnesium.
4) One cup of black beans contains 120 mg of magnesium.
5) One ounce of dark chocolate contains 65 mg of magnesium.
Some meal options with magnesium rich foods include spinach smoothie as a morning breakfast, brown rice and beans for lunch, and almonds and seeds as snacks.
Other Natural Techniques That Pair Well With Magnesium
1) Always Stay Hydrated: Lack of hydration is a main trigger for migraines.
2) Get Restful Sleep: Magnesium can help you in increasing your quality of sleep, which can in turn lead to a restful sleep.
3) Vitamin B and Coenzyme Q10: This can help you in reducing the number of migraine occurrences.
4) Develop Mindfulness: This can help to reduce the stress, and this stress reduction can lower the episodes.
Click here to know whether you are getting proper hydration or not.
Who Should Not Take Magnesium Supplements?
1) The individuals who are suffering from kidney diseases should avoid taking magnesium supplements because, in such people, there will be difficulty in excreting magnesium.
2) The people who are currently on some specific medicines, like antibiotics or diuretics, are better to avoid magnesium supplement intake.
3) The individuals who are suffering from heart rhythm problems should also avoid magnesium supplements.
Frequently Asked Questions
Query: How long does it take for the magnesium to reduce migraine symptoms?
Solution: Normally, you can notice the reduction in migraine occurrence and its severity just in 3 or 4 weeks if you are taking it consistently.
Query: Is it really safe to take magnesium every day for migraines?
Solution: Yes, of course, lots of people take magnesium supplements every day in the form of a preventive measure, mainly the people who are suffering from chronic migraines. But one thing: you should always begin with dietary sources and consult your physician.
Query: What is the most suitable form of magnesium for migraine relief?
Solution: The most suitable forms of magnesium which are widely used are magnesium glycinate and magnesium oxide. The magnesium glycinate will help you relax and sleep well.
CONCLUSION
The magnesium is always showing positive results in reducing the number of occurrences, duration and severity of migraines. So taking a sufficient amount of magnesium, either by consuming magnesium-loaded foods or by taking supplements, will be a powerful and natural way to control or manage the migraine symptoms. So, from this you can understand that the frequent headaches might be an indication that your body requires more magnesium.
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