Powerful Foods That Can Help Prevent And Reduce Painful Headaches And Migraines
Every one of us has experienced a headache at least once in life. The uncomfortable symptoms, such as tension and pain, can really affect the quality of life. And, with the advancement of medicine, various drugs for alleviating headaches and migraines have become available to us. But, the main concern about these medications is whether they are safe and healthy for use. Especially over a long period of time.
We can classify headaches into two main categories: tension headache (which imply on general tension) and migraine. Tension headaches are relatively mild, accompanied with dull pain, while migraines are strong and often accompanied by increased sensitivity to light, and sometimes even nausea. Migraines are usually associated with abnormal dilatation and narrowing of the blood vessels in the brain. Different factors can trigger headaches, including hormonal changes, stress, and allergies to food and sunlight.
If you have frequent headaches, it is important to identify what is their cause. Keeping a diary can help. Food allergies and sensitivity can often trigger an attack, and their elimination can help prevent the worst headaches. If the headache occurs occasionally because you miss a meal or your usual morning coffee, you do not have to worry. But, if it occurs more often than once a week, it can be a sign of some serious illness.
Headache is more like a symptom of some basic problem than a disorder itself. Thus, it’s important to find out what is the problem that causes it.
Natural Remedies For Alleviating Headaches And Migraines
For the prevention of headaches, increased physical activity, as well as regular hydration of the organism, is recommended. Since dehydration is a common cause of headache, it is recommendable to drink up to 2 liters of fluid during the day. Also, spending too much time in front of a computer can be one of the causes of a headache. So, it’s advisable to take short breaks during a prolonged use.
Below you can find a few proven natural ingredients that can help you alleviate headache symptoms. What’s most important about these natural remedies is that they have no harmful effects, unlike prescribed or over-the-counter medicines.
Vitamin B2 or riboflavin helps protect the human cells from oxidative stress and stimulates production of energy. It is recommendable to take 400 mg daily for three months, to help cure log-term migraines. Nutritionists recommend the use of riboflavin with the addition of the B complex vitamins, in order to increase the absorption of the vitamin itself and other nutrients, such as vitamins B3 and B12, zinc, iron, and folic acid.
The best sources of riboflavin are whole grains, liver, veal, lamb, fat-free milk, yogurt, almonds, eggs, spinach, and broccoli.
Magnesium has proven to be effective for muscle and nerve relaxation. Also, it helps transmit the nerve impulses all over the human body. In addition, magnesium prevents irritation and nervousness. In short, this mineral helps in the reduction and prevention of headache.
The best sources of magnesium are shrimp, spinach, pumpkin seeds, sesame, sunflower seeds, flaxseed, quinoa, and black beans. The recommended daily intake ranges from 200 to 500 mg.
Coenzyme Q10 (Co Q10)
Co Q10 is an antioxidant full of nutrients. The human body is able to produce this coenzyme, and it is also available in various foods and as a dietary supplement. Co Q10 improves circulation, increases blood flow, and protects the human cells from oxidative stress. Also, it helps balance the blood sugar levels (low blood sugar levels are the main cause for many people who suffer from migraine). Up to 60 mg of Co Q10 is recommended as a preventive headache treatment.
You can find this nutrient in broccoli, spinach, cauliflower, fish and offal dishes, such as kidney, liver and heart.
Omega-3 Fatty Acids
The omega -3 fatty acids have anti-inflammatory properties, and we can find them in many foods, such as nuts, fish, and seeds. They help protect the cells of the brain and fight inflammation. In addition, they can be useful in reducing the frequency and duration of migraine headaches. People who take omega-3 supplements should keep them in the refrigerator, to prevent oxidation.
The best sources omega-3 fatty acids are herring, tuna, mackerel, sardines, trout, avocado, nuts, seeds, Chia seed, and flaxseed.
The Chinese medicine has long recommended the use of ginger in the treatment of headaches. To cure the ache, it is necessary to make ginger tea, by cooking a few slices of ginger root in water for several minutes. Then, drink this tea for several times a day, until the headache goes away.
Rich in antioxidants, green tea is an excellent cure for headache. You can consume this tea several times a day. Steep the tea in warm water for several minutes and then drink it bottoms-up.