By Crystal H. Shelton, Senior Scientific Researcher
The last thing you need standing in the way of you and your workout is an annoying headache! Headaches are a very common ailment and most everyone experiences one at some time in their life. It is estimated that 45 million Americans suffer from headaches, and over 60% of those specifically suffer from migraines. Among the other classifications (tension and cluster headaches), migraines are the second most common and are typically much more intense and painful. While many use prescription medication to help with their symptoms, there exists a nutritional alternative that has also been studied and shown to be beneficial.
The mineral magnesium is getting a lot of attention for its numerous health benefits, most recently being called “the new calcium”. As a supporter in over 300 enzymatic reactions within the body, magnesium is a necessary nutrient that many do not get from their diet. Its varied roles include positive effects on muscle cramps and promoting optimal nerve function. Additionally, magnesium serves as an important component of bone, promotes the normal regulation of blood pressure and also helps facilitate normal platelet activity. It may be this role in blood vessel health that helps explain its effects in providing relief of headaches.
Headaches and migraines can be caused by many factors, including stress, neurological imbalances, food allergies and the list goes on. Optimal and strong blood vessels are ideal and promote normal blood flow. When these things are compromised by blood vessel constriction, blood flow is reduced. Magnesium works to stabilize the walls of blood vessels promoting normal blood flow. Additionally, platelet aggregation has been shown to be altered in migraine patients suggesting that it plays a role in migraines. When platelets aggregate, they release serotonin and other active chemicals which can cause the blood vessels to constrict. Magnesium works to decrease platelet aggregation, which reduces the formation of these inflammatory mediators which are a factor in migraine production. Clinical studies shown oral magnesium helps reduce migraine frequency, while also lowering the duration and intensity of the attacks.
Low brain levels of magnesium are strongly correlated to headaches. Evidence suggests up to 50 percent of migraine patients have decreased levels of magnesium during a migraine attack. Magnesium is also an important mineral for promoting healthy sleep quality. It has been noted that regular sleeping patterns are also very important to migraine sufferers.
While magnesium’s health benefits are far-reaching, its roles on blood vessel health and platelet aggregation make it a noteworthy candidate for the control of headaches and migraines. With a magnesium deficiency being so common in many migraine sufferers, it makes sense to make sure this mineral is at sufficient levels in the body. Make sure you are getting your magnesium and keep your exercise routine on track!
23 hours, 26 minutes ago
People often wonder which supplements they should take and what ingredients will work best for them. It’s especially important to have an optimal nutritional foundation when engaging in a weight loss program. You want to be sure your body is at its best and all vitamins and minerals are there in adequate amounts, doing what they should. There are certain components everyone should use to build a foundation for optimal health. As such, everyone should have the following in their daily regimen: a multivitamin, antioxidants and B vitamins.
By Crystal H. Shelton, Senior Scientific Researcher
Multivitamins:The most critical component of creating a wellness foundation regimen is taking multivitamins. Multivitamins are intended to supplement the diet with vitamins and minerals that are not being acquired through food. It is well known people are not eating well-balanced meals and acquiring the necessary nutrients, therefore it’s easily stated that multivitamins qualify as one of the most important dietary supplements. Vitamins and minerals are the foundation of health and nutrition and are necessary for the body to carry out normal functions. It’s very important to choose a multivitamin that provides all of the essential vitamins and minerals which are included at amounts that provide 100% of the recommended daily values. These nutrients play a variety of roles in supporting a healthy immune and cardiovascular system, promoting strong bones and skin health, maintaining normal metabolic functioning and healthy tissue growth and repair among many other benefits. To name a few specifics, vitamin C is a multi-faceted nutrient primarily known for its antioxidant benefits and strong role in immune health. It has also been shown to promote normal levels of cholesterol as well as normal platelet activity. A deficiency in vitamin C has been associated with fatigue and vitamin C is critical in the proper absorption of iron – another nutrient critical for optimal health. Vitamin D is another nutrient that should be a part of any multivitamin. Americans are deficient in vitamin D and this deficiency can lead to a number of health concerns in bone health and immune function. In addition to those general benefits, research also reports that women may be able to reduce their risk of heart attack by taking a multivitamin daily. Ideally, multivitamins should be delivered in a way where little nutritive value is lost, making the absorption of nutrients highly efficient while delivering maximum results.
Antioxidants: Antioxidants are necessary components in building the foundation for health as every single person is exposed to free radical damage and oxidative stress. These damaging free radicals are linked to numerous health conditions ranging from cardiovascular health to the aging process itself. In trying to combat free radicals, the most important ingredients to consume are proven and researched antioxidants. Pycnogenol® is the most clinically researched pine bark extract available. It has been shown in a number of studies to possess a very powerful antioxidant effect and it has also been proven to produce positive results related to cardiovascular health as well as inflammation. In general, oligomeric proanthocyanidins (OPCs) are the most powerful natural free radical neutralizers. Other bioflavonoid extracts such as bilberry, grape seed, red wine and citrus bioflavonoids fall into this category. In choosing ingredients to provide optimal antioxidant support, an array of these potent antioxidants would be the most effective. Since free radicals are so heavily associated with many diseases and conditions, combatting those would promote far reaching effects in the areas of inflammation, cardiovascular health, joint health, cellular health, among others.
B Vitamins:Another component of establishing your foundation for health involves a complete B-complex formulation. B vitamins are necessary components for numerous metabolic processes and they support hundreds of biochemical reactions in the body. Specifically, folic acid, vitamins B6 and B12 help lower homocysteine levels in the blood, leading to a direct, positive effect on heart health. Folic acid and B12 also work together in promoting healthy red blood cell formation. Additionally, each of the B vitamins work by a number of different mechanisms to help increase energy, improve mood and cognition and protect telomeres, which help with long-term health. Traditional forms of B vitamins must be converted into usable forms once ingested. By using forms such as methylcobalamin, folinic acid or pyridoxal 5’ phosphate, also referred to as the metabolically “activated” forms, once can be sure optimal utilization is occurring and the effectiveness of these vitamins are enhanced.
While everyone’s dietary supplementation needs are unique, there are certain ingredients that provide a multitude of benefits and help establish the basic foundation for optimal health!
6 days, 23 hours ago
Time doesn’t wait for anyone. If you plan on working out this summer, the time is now. Don’t wait any longer or push it back another week. The weather is beautiful, so go outside! Feel the fresh air on your skin as you work up a sweat with our latest playlist.
Put on your workout gear, plug-in this playlist and get started. Start your routine today!
1. Bea Miller – Fire N Gold
2. Lexi Strate – Antidote
3. Mariah Carey – Infinity
4. Shawn Mendes – Something Big
5. Walk off the Earth – Rue the World
6. Natalie La Rose & Jeremih – Somebody
7. The Mowgli’s – I’m Good
8. Brittney Spears & Iggy – Pretty Girls
9. Prince Royce & Pitbull – Back It Up
10. Conor Maynard – Talking About
1 week, 4 days ago