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Your Migraine May Come From Vitamin Deficiency, Study Finds

Your Migraine May Come From Vitamin Deficiency, Study Finds

Only people who have had a migraine know how excruciating they can be. Having had migraines for many years, I can relate to fellow migraine sufferers! You try to monitor the weather, or what you eat, drink and smell to ward off any potential pain. You have tried every painkiller out there, and probably have only found that a couple of them work, some of the time. You know what it is like to have the slightest bit of light to cause you agony.

Migraines can appear in many forms; some people experience less pain and more light sensitivity, some get very dizzy and cannot see well, while others have intense pain and nausea, and usually throw up after they attempt to eat or drink anything, including migraine medication. Either way, migraines are not a pleasant experience, and people who get them are always on the lookout for new findings of potential causes and cures. Scientists have recently discovered that vitamin deficiency is one of the causes for migraines, which may alleviate chronic migraines for some people when catered to. Here is what you need to know:

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Vitamin Deficiencies that Cause Migraines

In the most recent study, scientists found that children, teenagers and young adults who suffered from migraines were all lacking in either vitamin D, riboflavin or coenzyme Q10. Vitamin deficiencies can cause a number of ailments, including nerve damage from a lack of vitamin B12, so it is no surprise that migraines could be caused by a lack of these vitamins. Many people don’t get enough vitamin D, and in this study, they reported that mostly boys and young men with migraines did not have enough of this vitamin. Girls and young women were mostly found lacking coenzyme Q10, a substance that produces energy and promotes cell growth. Since scientists and doctors do not have all the answers for the cause of migraines, there are still many questions about this, and other studies too, but it is always worth their while for migraine sufferers to find a potential “cure.”

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What To Do:

Before taking any supplements, it is important to talk to your doctor. Even though vitamins are natural, they can still cause reactions to other medication you may be taking, so make an appointment to talk about this study with your doctor. You can also request a blood test to look for these and other vitamin deficiencies. Once you get your test results, you can decide on how to proceed. Make sure you ask your doctor what the actual numbers are on the blood test because sometimes doctors will tell you that your numbers are normal, but normal can be a matter of opinion. If you are in the normal range, but on the low side, you can ask your doctor if taking these vitamin supplements for a while will hurt. If your doctor gives you the green light, try taking more of what you are deficient in and see if it results in lesser migraines.

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What To Do If It Doesn’t Work:

Since migraines can be caused by many different factors, it is wise to keep an eye on other potential causes of migraines. While the vitamin supplements can help, they may not completely take away your pain because your migraines can come from more than one source. They can be caused by:

  • Weather changes
  • Growth hormones in beef
  • Dairy products
  • Caffeine
  • MSG
  • Stress
  • Lack of sleep
  • Menstrual cycle
  • Alcohol
  • Nitrates
  • Scents and many more

When trying the vitamin supplements, keep a journal and track everything you eat and drink, weather changes, sleep patterns, stress levels, and anything else you think may be contributing to your migraines. Keep this for at least a month, and you can bring it to your doctor to discuss treatment options.

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Last Updated on July 10, 2020

How to Take Control of Your Life with Better Boundaries

How to Take Control of Your Life with Better Boundaries

We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

So, how to take control of your life and stop being pushed around?

Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

What Boundaries Are (And What They’re Not)

Boundaries are limits

—they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

How to Establish Boundaries and Take Control of Your Life

Here are some ways that you can establish boundaries and take control of your life.

1. Self-Awareness Comes First

Before you can establish boundaries with others, you first need to understand what your needs are.

You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

  • Where do you need to establish better boundaries?
  • When do you feel disrespected?
  • When do you feel violated, frustrated, or angered by the behavior of others?
  • In what situations do you feel you are being mistreated or taken advantage of?
  • When do you want to be alone?
  • How much space do you need?

You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

2. Clear Communication Is Essential

Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

3. Be Specific but Don’t Blame

Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

Sample language:

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  • “You may not…yell or raise your voice to me…”
  • “I need…to be treated with respect…”
  • “It’s not okay when…you take things from my desk without asking…”
  • “I won’t…do your work…cover for you anymore…”
  • “It’s not acceptable when…you ridicule or insult me…”
  • “I am uncomfortable when…you use offensive language”
  • “I will no longer be able to…lend you money…”

Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

4. Consequences Are Often Necessary

Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

Follow through. People won’t respect your boundaries if you don’t enforce them.

Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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Final Thoughts

Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

They will simply become a natural extension of your self-respect.

Featured photo credit: Thomas Kelley via unsplash.com

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