prevent migraines


by Wendy Johns

Migraines affect 38 million people in the U.S. each year with 70% of that total being woman. Unfortunately, doctors are still unsure of the definitive cause of migraines and have labeled them a neurological disorder. Some argue that migraines are genetic; however, if one is genetically predisposed, it does not seal one’s fate to life long suffering. The new science of Epigenetics tells us that it is the environment which dictates the expression of our genes. This is very empowering in that we can change our internal and external environments to achieve a different result. In other words, “an ounce of prevention is worth a pound of cure!”

Common Triggers:

  • Magnesium Deficiency (est. 80% of the population is magnesium deficient)
  • Misalignment of the Neck
  • Hormonal Imbalances (commonly due to excess estrogen)
  • Food Sensitivities to Dairy and/or Gluten (wheat, barley, rye, oats)
  • Artificial Preservatives (BHA/BHT), Colorings (red#40, blue #1), Flavorings (MSG/yeast extract)
  • Artificial Sweeteners (Aspartame)
  • Stress and Anxiety
  • Excess Caffeine/Alcohol/Sodium
  • Chemical Cleaners/Solvents
  • Perfumes (commercial shampoos, body sprays, soaps, lotions, deodorants)
  • B Vitamin Deficiency (used up during stress)

Preventative Solution Options:

  • Increase Magnesium (magnesium body oil, Epsom Salt bath/foot soak, magnesium rich foods)
  • Structural Misalignment Options – Chiropractor, acupressure, acupuncture, reflexology
  • Eat and drink out of glass containers (most all plastics leach chemicals that mimic estrogen)
  • Eliminate Gluten and/or eat sparingly gluten free bread, cookies, pastas, crackers, etc.
  • Eliminate Dairy (can substitute with almond, hemp, rice or coconut products)
  • Read Labels (avoid artificial preservatives, artificial coloring, flavorings, sweeteners)
  • Spring Water instead of coffee, tea and soft drinks that can dehydrate and constrict blood vessels
  • Eat foods rich in protein and healthy fats and avoid simple sugar/carbs that spike blood sugar levels
  • B Complex Supplement (food based only)
  • Incorporate spices into your meals such as Ginger and Cayenne that help reduce inflammation
  • Stress and Anxiety Reduction Options: meditation, mindfulness, yoga, EFT -(Emotional Freedom Technique -
  • Replace Chemical Household Cleaners with more natural, biodegradable versions
  • Try Natural Ingredient Body and Personal Care Products

Quick Tip Aversions:

  • *Breathing Exercise (Alternative Nasal Breathing) helps with headaches, focus, anxiety and promotes left/right brain hemisphere balance:
  • Peppermint Essential Oil – roll across forehead and temples and inhale deeply
  • Hydrate, hydrate, hydrate with several glasses of purified or Spring Water

Benefits of Using Magnesium

  • Supports overall health and well-being and is the catalyst for over 300 bodily functions
  • Reduces, and eventually stops, muscle cramping and twitching
  • Very helpful in reducing symptoms of PMS – bloating, mood swings and breast tenderness.
  • Regular use of Mag Oil has been shown to drastically reduce severity and frequency of all types of headaches.
  • It works as an anti-stress agent in the body, promoting a sense of peace and well-being. Can be helpful in reducing the severity of depression and anxiety.

Foods That Add Magnesium to Your Diet

  • 2 ounces dark chocolate contains 25% of your daily value of magnesium. 95 mg
  • 1 ounce pumpkin seeds contains 37% of your daily value of magnesium.
  • 1 cup spinach contains 40%of your daily value of magnesium.
  • 1 TBSP of unsulfured dark molasses contains 12% of your daily value of magnesium.
  • Chard 1 cup = 154 mg magnesium
  • Yogurt 1 cup 50 mg
  • Almonds 1 cup = 80 mg
  • Black beans 1/2 cup = 60 mg
  • Avocado 1 med = 58 mgs
  • Figs 1/2 cup = 50 mg
  • Banana 1 med = 32 mg


*This article is for education purposes only. Consult a healthcare professional for any medical concerns.


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