Headaches and Migraines

by | Feb 18, 2019 | Articles, Men's Health, Nutrition, Women's Health

While lying down and shutting your eyes may help to ease a headache or migraine, it’s not usually a preferred solution when you have a busy life to lead and things to do. When a migraine hits, the only thing that it’s poor sufferer really wants is a remedy that will work fast and eliminate the terrible pain.

Magnesium is a great help to your mitochondria in our body’s cells, the tiny parts of each cell that provide it’s power & energy for optimum function. In addition, Magnesium is a mineral that most people are deficient in as it is leached easily from the soil our food is grown in and not as plentiful as other minerals (calcium or zinc for example) in many foods. People with low magnesium are particularly prone to suffer migraines and headaches. Magnesium’s presence in the body is vitally important, helping to relax all of your blood vessels, which means that when you aren’t getting enough of it, your blood vessels can compress into spasm and cause painful migraines.

In addition to Magnesium for both prevention and treatment of migraines, CoQ10 and Vitamin C are important antioxidants, CoQ10 is vital for heart function as well as the health of the brain (which is why it can help relieve your migraine symptoms).
Vitamin C is a water-soluble vitamin, it is neither made or stored by the body, and excess is eliminated through urine, therefore we require ongoing daily intake. It plays a role in the development of skin, bones and connective tissue, as well as being involved in healing, growth and repair of tissues, and helping the body absorb minerals such as iron. Vitamin C can be found in fruits and vegetables, specifically citrus fruits, green vegetables, tomatoes and capsicum.

Vitamins B2 (Riboflavin) and B6 are critical for the energy production of the mitochondria in our cells.
Vitamin B6 is a water-soluble vitamin that the body cannot store; excess is eliminated through the urine. It helps maintain normal nerve function and make antibodies and hemoglobin. B6 helps break down proteins to aid digestion and keep blood glucose in balance.

Vitamin B6 plays a role in creating nerve connection that may affect the development of headaches and influencing the brain’s pain receptors. A deficiency of B6 can reduce the ability to store and absorb vitamin B12, which can impact headaches.

Foods high in Vitamin B2 and B6 include beef, tofu, fish, mushrooms, legumes, pork, spinach, almonds, banana, avocados, and eggs.

Vitamin D plays a role in the absorption of calcium that helps to build strong bones. Your body makes Vitamin D naturally from your skin’s exposure to sunlight. It is sometimes called the “sunshine vitamin”. It is fat-soluble and stored by fatty body tissues. Levels of vitamin D affect nerves, muscles, and immune systems.
Foods rich in vitamin D include egg yolks, fatty fish and liver, and fortified foods such as cereal and milk.
Vitamin D supplementation may reduce the frequency of headaches by decreasing neurogenic inflammatory factors.

Vitamin E is also an antioxidant. Adequate vitamin E levels protect the body’s immune system and metabolic process functions. Nutrient sources for vitamin E include vegetable oils, nuts and seeds, and leafy green vegetables. It may help migraine sufferers by widening blood vessels and reducing inflammation.

Also consider the importance of reducing processed sugar foods which can trigger headaches and migraines. Limiting chronic or occasional migraines can be just as simple as restoring the vital nutrients to your cells and ensuring your body is well hydrated.

Dr Rachel Murphy

Dr Rachel Murphy

In clinical practice, I continue to pursue passion for treating infants and children as well as pregnancy care, including pre and postnatal support. I have a strong belief that environment plays a crucial role in health and well being, and therefore treatment management must also include advice on exercise and nutrition, ergonomics, stretching, rehabilitation and lifestyle modification.
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