If You Often Have Headaches, Low Energy, And Insomnia, Start Consuming These

Most of us think that these symptoms are the result of hard work. But they can also be caused by low levels of magnesium and vitamin K in your body. Healing is about to give you all the fast facts you need to know about these important microelements, so just keep reading.



Magnesium

Benefits
  • Magnesium is involved in at least 300 different chemical reactions in our body. It helps convert food into energy and create new proteins from amino acids. That’s why it’s used to relieve anxiety, stress, and to combat fatigue.
  • Magnesium can prevent frequent headaches and even help treat migraines. Its deficiency lowers serotonin levels, causes blood vessels to constrict, and affects neurotransmitter functioning.
  • Low levels of magnesium can lead to depression and insomnia.
  • Sources
  • The recommended dietary allowances (RDA) are 400 mg for men aged 19-30 and 420 mg for older; for women, 310 mg for ages 19-30 and 320 mg for older.
Here are the top sources to get your daily dose of magnesium:
  • Spinach
  • Nuts
  • Brown rice
  • Bread (especially wholegrain)
  • Fish
  • Meat
  • Avocado



Vitamin K

Benefits
  • Vitamin K synthesizes proteins which are essential to clot blood and stop bleeding. A deficiency can cause excessive bruising or bleeding.
  • Other benefits of vitamin K that have been proposed but are not fully scientifically proven include protection from the calcification of arteries and valves and a reduced risk of both Alzheimer’s disease and prostate cancer.
  • It collaborates with vitamin D to lead calcium to the bones and help it bind to them to make your bones stronger. Low levels of vitamin K can lead to an increased risk of fractures.
  • Sources
  • The recommended daily allowance (RDA) for vitamin K varies depending on age, gender, and weight. However, a simple guide for adults (taken from the UK’s NHS) is 0.001mg of vitamin K for every 1kg (2.20lbs) of body weight.
Here are the top sources to get your daily dose of vitamin K:
  • Herbs such as basil, sage, thyme, parsley, coriander, marjoram, and chives.
  • Green leafy vegetables such as kale, spinach, mustard greens, collards, beet greens, turnip greens, and other greens.
  • Salad greens such as spring onions, garden cress, radicchio, watercress, romaine lettuce, red lettuce, rocket, celery, and iceberg lettuce.
  • Brassica vegetables such as Brussels sprouts, broccoli, cabbage, pak choi, savoy cabbage, and cauliflower.
  • Hot spices such as cayenne pepper, paprika, chili powder, and curry.
  • Other great sources: asparagus, fennel, leeks, okra, pickles, soybeans, olive oil, and dried fruit.
Make sure to seek advice from your doctor before taking supplements of magnesium and vitamin K, since excessive use of the medical-grade vitamin and microelement can cause side effects and interact with other drugs. A healthy and balanced diet can provide more than enough of the necessary magnesium and vitamin K for your body!

10 Natural Ways To Banish Headaches Fast

Headaches can be the result of any of a number of causes. Sinus pressure, ear infection, muscle tension in the jaw or neck, lack of sleep, and high blood pressure are some of the most common sources of minor to moderate headaches. Migraines, the much more serious and often debilitating chronic headaches experienced by some people may be caused by environmental contaminants, hormonal changes, or genetic factors.  While there are many chemically processed drugs on the market for dealing with headache pain, there are also a good number of all natural solutions available.


This article shares seventeen of the best ways to banish headache pain fast and naturally.

1. Cayenne Pepper
Capsaicin, the chemical compound in cayenne peppers that makes them hot, is a natural pain remedy that can also work on headaches.  While the application of cayenne pepper to combat a headache may seem a little too uncomfortable for many people to even consider, this natural remedy actually overloads pain sensors thus halting the messages they carry to the brain.


To use cayenne pepper to soothe a mild to moderate headache, mix ¼ teaspoon of organic cayenne powder in about 4 ounces of warm water.  Use cotton swabs to gently rub the mixture just inside your nose and let the heat of the pepper do its work.

On a side note, it would be best to have a tissue ready as this remedy is likely to stimulate mucus flow.

2. Almonds
For those suffering from tension headaches, swap out your ibuprofen for a couple of handfuls of raw organic almonds.  The chemical compound salicin found in almonds behaves much like aspirin when it comes to fighting pain.

3. Willow Bark
Another herb that contains pain-fighting salicin, dried willow bark has long been used to make a tea for soothing headaches.

***Salicin remedies are not recommended for those allergic to aspirin.***

4. Feverfew
Feverfew is one herb that is useful for soothing a migraine.  Steep two teaspoons of dried feverfew in hot water for about ten minutes to make a tea that will reduce inflammation and constrict blood vessels in the head that may be putting unnecessary pressure on nerves.  You can use this remedy up to twice a day.

Note that people allergic to ragweed, daisies, mums, yarrow, or other related plants should avoid this herb.

5. Butterbur
A natural anti-inflammatory that works by normalizing blood flow to the brain, butterbur is another herb that can help to ease or prevent migraines.  Consult with your doctor before switching to Butterbur as a natural remedy in place of or in combination with any other medication.  Also, be sure that you are getting PA-free supplements as this herb contains pyrrolizidine alkaloids which can damage the liver if they aren’t removed before consumption.  To treat and prevent migraines with butterbur capsules, 50 – 100 mg per day is the recommended dose.


6. Omega-3 Oils
If a healthy daily dose of omega-3 isn’t already part of your diet, this may be something for you to consider.  Omega-3 fatty acids not only help with circulation, they can also reduce inflammation in and around cranial blood vessels that may be causing your headaches.  Try eating more cold water fish like salmon, mackerel, and sardines or add organic flaxseed meal to your diet to prevent all forms of headaches.

7. Avoid MSG
We’ve all heard about MSG before.  Aside from headaches, this chemical can also cause weight-gain, liver inflammation, and brain damage.  Despite the health risks, monosodium glutamate is still a popular food additive that is included in a lot of packaged foods as a flavor enhancer.  Even worse is the news that many food manufacturers now hide MSG inside other ingredients.  Watch out for any packaged food containing gelatin, yeast extract, textured protein, and anything ‘hydrolyzed.’  Or even better yet, shop the fresh food departments in your local grocery store and avoid the inner aisles as much as possible.

8. Cut Back on Caffeine
While caffeine withdrawal is a common cause of mild to moderate headaches, consuming too much caffeine can also cause hypertension.  Hypertension creates pressure in blood vessels in the head which can also be a big cause of headaches.  If you must have your morning coffee, try to limit yourself to eight ounces per day.

9. Apple Cider Vinegar
Apple cider vinegar can either be used as a cold compress or inhaled via steam to soothe headache pain.  Soak a clean cloth with ACV and refrigerate to create a compress that may be rested on the forehead and temples to relieve pain.  Alternately, add ¼ cup of apple cider vinegar to about one quart of boiling water.  Lower your face over the water and drape a towel over the back of your head to trap the steam.  Breathe deeply for five to ten minutes then pat your face dry to remove excess vinegar.  Be sure to rehydrate after using this remedy by enjoying a large glass of cool water.

10. Ginger Root
Ginger root is a prostaglandin inhibitor, meaning that it behaves like aspirin.  Brew three thin slices of raw organic ginger root in hot water to make a tea for easing headache pain.  If you like the taste of ginger root, you can also simply chew on a small piece of fresh root.  Ginger offers the added benefit of curing nausea, making it ideal for those who experience more severe headaches.