• Home
  • About
  • Blog
  • Directory
  • Subscribe
  • Contact Us
The Brain Health Magazine
  • Home
  • About
  • Blog
  • Directory
  • Subscribe
  • Contact Us
No Result
View All Result
The Brain Health Magazine
No Result
View All Result

Magnesium to Prevent and Treat Headaches

Healthy Living | Nutrition

in Healthy Living, Nutrition
April 8, 2020
0
headache, migraine, magnesium, concussion, brain injury, tbi, abi,

by Sierra Fawn Guay, MS, RDN, LDN, CBIS

Magnesium is involved in hundreds of reactions in our bodies and may play a role in preventing and treating headaches. 

While severe magnesium deficiencies are rare, it is likely that most people consume inadequate amounts of this important mineral. According to the World Health Organization, food processing has led to a progressive decline in magnesium intake over the past century.

Research suggests that magnesium deficiency can lead to more frequent headaches since magnesium is involved in several processes such as neurotransmitter release and dilation of the blood vessels.

While the exact mechanism of magnesium in preventing and treating headaches remains unclear, there is growing evidence that adequate magnesium intake and/or supplemental magnesium may be used as a safe and affordable treatment for both tension-type headaches and migraines. 

Consuming foods that are high in magnesium is essential. These foods include leafy greens (such as spinach, Swiss chard, and kale), legumes, nuts, and whole grains. On average, one cup of cooked chard contains more than 150 mg of magnesium. The recommended dietary allowance (RDA) of magnesium is 400-420 mg per day for adult males and 310-320 mg per day for adult females. 

In addition to consuming foods that are high in magnesium, it may be appropriate to use magnesium supplements. While generally regarded as safe, it is important to discuss magnesium supplementation with your doctor because magnesium may interact with medications or cause unwanted symptoms such as diarrhea. Certain types of magnesium (such as magnesium citrate) are utilized more effectively by the body than other types. Magnesium supplements should be taken in divided doses (small doses multiple times per day), which should be increased gradually as tolerated. 

To get started on increasing your magnesium intake, try the following magnesium-rich recipe.

Sautéed Swiss Chard with Ginger and Onions

Ingredients:

½ cup wild rice, uncooked and rinsed

1 ¼ cups water

2 tbsp olive oil

1 tbsp fresh ginger root, peeled and minced

1 medium onion, peeled and sliced

1 bunch Swiss chard (preferably locally-grown), washed and chopped into bite-sized pieces

Salt and pepper to taste

Red pepper flakes to taste

Instructions:

In a small saucepan, add water and rice. Bring to a boil and stir once. Cover and reduce heat. Simmer for 35 minutes or to desired consistency. Remove from heat and let stand for 10 minutes. 

While rice is standing, heat oil in a pan. Add onion and sauté over medium heat until onion is translucent or to desired doneness. Add ginger and sauté for two minutes.  Add chard and cook until wilted, about three minutes. Season with salt, pepper, and red pepper flakes. 

Mix rice and chard together. Serve hot as a main or side dish.

Sierra is a registered dietitian who works with brain injury survivors in Greenville, North Carolina.

Share on FacebookShare on TwitterShare Via EmailPinterest
Next Post
headache, migraine, brain injury, concussion,

Alternative Therapies for Post-Traumatic Headache

SIGN UP

BLOG

Neuroplasticity and Meditation

Neuroplasticity and Meditation

By Dr. Shane Steadman, DC, DACNB, DCBCN, CNS We often think of meditation as a metaphysical or religious practice. Many use activities such as mindfulness, deep breathing, and meditation to calm down the sympathetic system (fight or flight) to help us get through the day. But what if we thought of it from a neurological […]

Read more
How to Use Turquoise for Mindfulness

How to Use Turquoise for Mindfulness

By Kristen Brown Creating a calm and focused mind can be tricky in today’s world, but when you tap into the power of turquoise you can bring back the mindfulness you seek. Whether you use it as a tool during meditation or yoga, wear it as jewelry, or simply keep loose stones around your house […]

Read more
Setbacks After Brain Injury

Setbacks After Brain Injury

By Amy Zellmer, Editor-in-chief Setbacks. They’re a fact of life, right? After a brain injury, setbacks can be devastating. They can feel like the end of the world, wrapping you in a feeling of isolation and despair. Throughout the course of my recovery, it was only natural that I would encounter setbacks. Most of these […]

Read more
Tuna Salad Lettuce Wraps

Tuna Salad Lettuce Wraps

By Amy Zellmer, Editor-in-chief What You Need: 1 ¼ cup (280g) tuna in olive oil, drained 1 tbsp. tomato puree 1 small red onion, finely chopped ½ Granny Smith apple 8 lettuce leaves Put the tuna and half of the oil from the can in a bowl and mix with the tomato puree. Chop the […]

Read more
Mindfulness Proving Powerful for Injured Brains

Mindfulness Proving Powerful for Injured Brains

By Deborah Zelinsky, O.D.  “For many brain injury survivors, mindfulness is an essential practice that helps regulate their mental health, mood changes, and memory.” That comment – from the Headway Company, which works with affordable mental health services – suggests why mindfulness meditation has undergone scientific scrutiny as a technique to bring relief to patients […]

Read more
Why is Mindfulness Important for Your Workout?

Why is Mindfulness Important for Your Workout?

By Amy Zellmer A workout for the sole purpose of physical exercise can only provide limited health benefits. It can help you stay fit to some level and boost your serotonin levels to some points. But, when you add mindfulness into your workout, it becomes the secret ingredient to overall well-being, including physical and mental […]

Read more
Mindfulness and TBI

Mindfulness and TBI

By James A. Heuer, PA In recent studies, mindfulness proved to help improve the cognitive state of Traumatic Brain Injury (TBI)  patients. It is said that mindfulness assists TBI patients with keeping their focus on the present moment. In short, mindfulness is the state of awareness resulting from consciously paying attention. Since healing from a […]

Read more
Mentally Mindful

Mentally Mindful

By Amy Zellmer “Mindfulness clears the windshield of the mind so that we can see things as they really are.” Travis Eliot What is Mindfulness? A state of nonjudgmental awareness of what’s happening in the present moment, including the awareness of one’s own thoughts, feelings, and senses. You act mindfully when you listen to a […]

Read more
Caregiver Corner: Art as a Means of Mindfulness

Caregiver Corner: Art as a Means of Mindfulness

By Ian Hebeisen Mindfulness comes in many shapes and forms. It doesn’t have to be hardcore meditation for a solid hour once a day – that’s simply not realistic for everybody. For some people it might be a simple prayer and reflection at the end of the day, for others it might be doodling in […]

Read more

INSTAGRAM

Follow Us!

  • Some of our book award goodies arrived today … the swag looks pretty good with this book 🥇 

#ConcussionDiscussions #author #publisher #writer #blogger #braininjury #tbi #concussion #pcs #anthology #FunctionalNeurology
  • I am thrilled to share that Concussion Discussions has won TWO book awards for excellence in publishing. A huge thanks to all of the contributors who helped make this book award-winning:
@steadmanshane 
@dr.perry.maynard 
@integratedbraincenters 
@dockeiser 
@portlandchiropracticneurology1 
@midcoastbrain 
@drszimmerman 
@neurowellnessdoc 
@learningrx_brain_training 
@healingresponse 
@dr.habanova 
@rezzimaxpaintuner 
@bagnell_brain_center 
@nurenbergparis 
@frameworktms 
@northwestfunctionalneuro 
@drerikreis 
@mindeyeinstitute 
@functionalhealthunlimited 
@michironeuro 
@deltasperformance
  • #kindness
  • Comment below!
  • #kindwords
  • Yoga or Pilates? Comment below!
  • #blazeyourownpath
  • Congrats to Jeffrey M Heller recently named the newest partner of @nurenbergparis
  • It’s officially March … and that means Brain Injury Awareness Month!! Join us on March 16th for a FREE virtual event with over 20 survivors and professionals sharing their experience. Register now for FREE! www.FACESOFTBI.com/event

© Copyright 2019 | The Brain Health Magazine

  • Advertise With Us
  • Submission Guidelines
  • Privacy Policy
  • Terms
  • Contact Us

DISCLAIMER: THIS MAGAZINE DOES NOT PROVIDE MEDICAL ADVICE - View PDF

No Result
View All Result
  • Home
  • About
  • Blog
  • Directory
  • Subscribe
  • Contact Us
This website uses cookies. By continuing to use this website you are giving consent to cookies being used.