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Non
pharma approaches for migraine?
Every
migraine patient should be taking magnesium.
-
Up to 50% of
migraine patients are deficient in magnesium
-
Serum magnesium
blood test is unreliable – best for everyone to try taking magnesium
Diets
are often poor in nutrients. Stress and chronic illness deplete nutrients. Even
if you have a very healthy diet, TAKE THE SUPPLEMENTS.
Genetic
factors:
-
Vitamin
deficiency
-
Not absorbing
nutrients properly
-
Kidney problems –
mag deficient
Which supplements are good for migraine?
-
Magnesium
-
CoQ10
-
Vitamin B2
-
Vitamin B12
-
Feverfew
-
Frankincense
Magnesium:
-
Only helpful if
deficient, you have a bout a 50% chance that it will help
-
Some people are unable
to absorb it properly and need an injection
-
400mg per day.
Some take this dose twice a day.
-
Take it with
food. Don’t take with calcium.
Symptoms
of magnesium deficiency?
-
Cold hands
-
Night cramps
-
PMS
-
Brain fog
-
Palpitations
Ribolfavin?
-
Vitamin B2
-
Trial – took 3
months to work
-
Makes your urine
turn bright yellow
-
Not to be used in
pregnancy
CoQ10?
-
1/3 migraine
patients are deficient
-
Effective if
deficient
-
Harder to tell if
deficient usually best to just try
-
100 – 300mg daily
dose
-
Best to take in morning
as can give people energy
Butterbur?
-
150 mg better
than placebo
-
Toxic as plant
-
UK and Germany
don’t allow product
Feverfew?
-
Grow your own
-
Eat in in a salad
or add to tea
-
Very safe
-
Its very
effective for some patients
-
Good to get it
from Germany as they are very rigorous in their manufacturing protocols
Ginger?
-
Anti-inflammatory
spice
-
Ginger capsules
for anti-nausea
Should we introduce the supplements one at a
time?
-
If clear there is
a mag deficiency then best to start there
-
Add a few at a
time just don’t start them all on the same day
Swedish
study: 40,000 migraine patients. Frequency of exercise up – less headaches.
3
groups of patients
1) Topamax
2) Relaxation
3) Exercise
All
3 groups did equally well at reducing migraine.
Magnesium
can be very dangerous if you have poor kidneys.
People
can have allergies to supplements too so something to consider.
Pregnancy-
avoid any herbal supplements
How
to approach non pharma options with your Doctor?
-
Come prepared to
appointment. Bring the scientific paper as evidence for why you want to try
something.
“You
have many options and may don’t involve medications”.
Neuroplasticity
-
Our brains are
wired to change
-
Activities we
engage in can strengthen or weaken these circuits
Mindfulness
-
Intentional
practice
-
Paying attention
to present moment without judgement
Focusses
attention
-
Focus on breath
-
When
thoughts/emotions arise. Notice them, acknowledge them and then let them go.
-
Non-judgmental
and focus on breathing
Open
monitoring
-
Tuning into other
sensations
-
Being aware
without appraising them
-
Takes practice to
be able to learn to do it
How
does mediation change the brain?
-
SNS (fight or
flight) vs PNS (calm) – mindfulness enhances our parasympathetic nervous system.
-
Neuroimaging
during meditation: the areas of the brain that light up; emotional regulation,
concentration and attention.
-
Brains of
meditators have differences to non-meditators. Hard to tell if they are born
with it or there are changes in the brain due to meditation itself.
-
Change the
structure of the brain – mindfulness – focussed intended practice – not
relaxation
Stress
is the number one reported trigger for migraine
Stress
has two parts:
1) Our perception of the stressor
2) Our response to the stressor
Let
down stress linked to migraines – the change in level of cortisol.
Mindfulness
meditation & chronic pain research?
-
Global research
-
May help people
relate to headache and improve disability associated to headaches
-
Emotional control
-
New York study
looking at mindfulness – changes in disability – decreased disability
-
Pilot study –
stress reduction – improvement in headache duration
-
Italy – study
with CM patients with 20+ headache days & MOH. 2 groups (1) meds, 2)
mindfulness). Both groups reduced severity, frequency and intensity of attacks.
Not randomized study so potential bias.
Anger or stress is one of the important emotions that can negatively affect health in the long-term. So you should be careful when it's in initial stage. If you don't have idea, check out equivital.com
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ReplyDeleteBrain Supplements