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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 September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

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    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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