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If You Try Hard But Still Can’t Get Rid Of Headaches, You May Have These Vitamin Deficiencies

If You Try Hard But Still Can’t Get Rid Of Headaches, You May Have These Vitamin Deficiencies

If you suffer from headaches and migraines, you know how debilitating they can be. They can be caused by many things such as hangovers, loud noises, work, stress, etc. Headaches and migraines seem like minor ailments, but when you experience them frequently, they can really put a damper on your day.

When you feel like you’ve tried what seems like everything, it may be time to reanalyze your diet. Many foods contain vitamins that are needed to keep your mind running properly. When you aren’t eating enough of those foods, you could be suffering from one or more vitamin deficiencies.

1. Magnesium

Magnesium deficiency causes the brain to become irritated and kick start a headache. When there are changes in blood vessels, blood flow, and oxygen into the brain, headaches can occur.

These changes typically are trigged by serotonin which circulates your blood. When you suffer from a magnesium deficiency, serotonin will flow too quickly and constrict your blood vessels which will release pain-producing chemicals.

Our body loses magnesium quickly, so it’s important that our diets are filled with foods containing it.

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    2. Vitamin D

    We typically associate vitamin D with keeping our bones healthy and yes, that is true. However, not getting enough of it may open up the doors wide open to headaches and migraines.

    A study published in the International Journal of Clinical Practice found that having a Vitamin D deficiency is related to migraines. Researchers found that 42% of patients who suffered from chronic migraines had a Vitamin D deficiency. The longer a person suffered from migraines, the more likely they were to become Vitamin D deficient.

    It cannot be said for certain whether or not having a vitamin D deficiency is to completely blame for migraines due to the inconsistency of research findings. However, those who have the proper amounts of the vitamin saw a decrease in the severity and the amount of headaches they had because of its ability to reduce inflammation.

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      3. Vitamin C

      According to “Trigger Point Therapy for Headaches & Migraines: Your Self-Treatment Workbook for Pain Relief” by Valerie DeLaune, vitamin C deficiency may play a part in contributing to migraine headaches. Vitamin C is what makes your blood capillaries stronger.

      Insufficient amounts can affect blood flow to the brain. It also synthesizes two of your essential neurotransmitters (norepinephrine and serotonin). When those levels are off, it can affect the way we process our stress, which can then lead to stress-related headaches.

      To get a sufficient amount of Vitamin C into your diet, take a look at the foods listed below.

      vitamin-c-foods

        4. B6

        Just like vitamin C, B6 is also responsible for synthesizing neurotransmitters, which has an effect on the brain’s pain receptors. When you’re body has a B6 deficiency, it will reduce the amount of vitamin B12 that your body is able to store and absorb.

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        This can cause headache symptoms to worsen. If you’re someone who frequently drinks alcohol, be aware that this will drop your B6 levels. As a result, you may become sensitive to the food additive monosodium glutamate which can cause headaches.

        A 2009 study with 52 migraine sufferers examined the effectiveness of B6, B12 and folic acid for 6 months. It was found that those taking the vitamins had less severe and fewer headaches.

        vitaminb6foods

          5. B-12

          Vitamin B-12 contains a rare metal called cobalt that is crucial to keep the nervous system functioning properly and helping with red blood cell production. While many people consume the proper amounts of B-12 through a fairly healthy diet, there are some who suffer from conditions that require B-12 in supplement form due to not being able to absorb the vitamin properly or having a deficiency.

          If you find that you have become B-12 deficient, you may notice fatigue as well as an increase in the number of headaches you have as well as the severity of them.  In addition, you are more likely to suffer from pernicious anemia which can also result in more migraines.

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            6. Coenzyme Q10

            Coenzyme Q10 is made naturally in your body. It’s a vitamin-like substance that is found in every cell of your body that is used to produce energy for cell growth and maintenance. Its job is to convert sugars and fat cells into energy. There have been numerous studies that have found that Q10 is linked to migraines to a certain degree. Also, be aware that many drugs such as birth control, hormone replacements, antacids, and diabetes drugs deplete this nutrient.

            Although there aren’t many large studies that have a strong link between Q10 and migraines, there are a few that have shown to reduce the number of migraines. A smaller study of 31 people who suffer from migraines found that 19 of them reported that their migraines had been cut in half.

            Another study of 42 participants compared Q10 to a placebo. The findings were that Q10 was three times more likely than the placebo to reduce the number of migraines.

            coq10graphic

              Remember that although there are scientific findings to prove that some of these deficiencies are partly to blame for your migraine headaches, you should still consult with a nutritionist to find out exactly what deficiencies you have so you can take the correct supplements.

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              Erica Wagner

              Freelance Writer

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              Last Updated on September 20, 2018

              How to Stay Calm and Cool When You Are Extremely Stressful

              How to Stay Calm and Cool When You Are Extremely Stressful

              Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

              If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

              1. Breathe

              The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

              • Take five deep breaths in and out (your belly should come forward with each inhale).
              • Imagine all that stress leaving your body with each exhale.
              • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

              Feel free to repeat the above steps every few hours at work or home if you need to.

              2. Loosen up

              After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

              Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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              3. Chew slowly

              Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

              Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

              Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

              4. Let go

              Cliche as it sounds, it’s very effective.

              The thing that seems like the end of the world right now?

              It’s not. Promise.

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              Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

              Letting go isn’t easy, so here’s a guide to help you:

              21 Things To Do When You Find It Hard To Let Go

              5. Enjoy the journey

              Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

              Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

              6. Look at the big picture

              The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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              Will this matter to me…

              • Next week?
              • Next month?
              • Next year?
              • In 10 years?

              Hint: No, it won’t.

              I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

              Stop agonizing over things you can’t control because you’re only hurting yourself.

              7. Stop demanding perfection of yourself

              You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

              Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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              8. Practice patience every day

              Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

              • The next time you go to the grocery store, get in the longest line.
              • Instead of going through the drive-thru at your bank, go inside.
              • Take a long walk through a secluded park or trail.

              Final thoughts

              Staying calm in stressful situations is possible, all you need is some daily practice.

              Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

              Featured photo credit: Brooke Cagle via unsplash.com

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