How to alleviate menstrual migraines
by Pure miracle herbs.com Vitamins and Minerals can help alleviate some women with menstrual migraines. Magnesium oxide : 250 to 500 mg. per day. It is usually given daily, or for 1 week prior to and with menses. Natural sources of magnesium: Green vegetables such as spinach are good sources of magnesium because the center of the chlorophyll molecule (which gives green vegetables their color) contains magnesium. Some legumes (beans and peas), nuts and seeds, and whole, unrefined grains are also good sources of magnesium. Refined grains are generally low in magnesium. When white flour is refined and processed, the magnesium-rich germ and bran are removed. Bread made from whole grain wheat flour provides more magnesium than bread made from white refined flour. Tap water can be a source of magnesium, but the amount varies according to the water supply. Water that naturally contains more minerals is described as “hard”. “Hard” water contains more magnesium than “soft” water. Eating a wide variety of legumes, nuts, whole grains, and vegetables will help you meet your daily dietary need for magnesium. (source: Office of Dietary supplements, national institute of health) Calcium : 750 to 1500 mg. daily. Five perfect sources for calcium that can fill your fridge: 1. Some of our best food sources of calcium come from dairy sources. For instance, a cup of skim milk contains 300 mg of calcium and one ounce of cheddar cheese contains 200 mg. 2. One cup of fortified orange juice contains the same amount of calcium as a glass of milk. 3. If you want to get adventurous with your food choices, try seaweed — 3.5 oz of dried seaweed contains twice as much calcium as a cup of milk (625 mg). 4. Vegetarian protein choices such as tofu (258 mg per 1/2 cup) and white beans (161 mg per 1 cup) are other terrific sources of calcium. 5. And don’t forget your daily serving of nuts — not only are almonds great for your heart, but they’re great for your bones too with 151 mg of calcium per ounce. (by The_Stir’s Blog) Boost your calcium absorption – You also want to get the most out of your calcium food sources. Consuming a calcium-rich food with a good source of vitamin C (like in citrus fruit). Vitamin B2 (riboflavin) : 400 mg. per day. In many studies, vitamin B2 has been superior to placebo for migraine prophylaxis. Riboflavin is like other water-soluble vitamin which can be lost when cooking water containing. Riboflanin can also be destroyed by direct sunlight. Trace amounts of vitamin B2 can be found in beef, lamb liver, wild rice, pasta, soy milk, wholegrain cereals, yeast, pulses, seeds and dairy products. White flour and bread are enriched with riboflavin.