HEADACHES

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MAGNESIUM & TURMERIC VS IBUPROFEN & ACETAMINOPHEN

What are The Benefits vs The Risks? 

I’m guessing almost everyone has experienced a headache at some point in their life, for one reason or another.

There are many causes of headaches: Dehydration, Hormonal Imbalance, Illness, Physical Trauma, Tension, Eye Strain, Sinus Pressure, Migraine – are some that come to mind.

And there are many treatments too.

IBUPROFEN

As a pharmacist, my go to headache remedy was always ibuprofen (Motrin, Advil). This worked for me most of the time and logically made sense. Most causes of headaches create some type of inflammation in the body and ibuprofen is a non-steroidal anti-inflammatory medication (NSAID). NSAIDs, like ibuprofen, temporarily reduce the amount of prostaglandins made by your body.

PROSTAGLANDINS

What are these things called prostaglandins?

Your body releases prostaglandins when you have an injury. These hormone-like substances contribute to inflammation, which includes swelling, fever, and increased sensitivity to pain.

Great! Ibuprofen! – A simple solution for a simple problem. Right?

BENEFITS VS RISKS OF IBUPROFEN

I’ve been taught to weigh the benefits versus the risks for any medication or treatment. This is good advice for anyone contemplating a health decision.

So the next logical question: 

Does the use of ibuprofen to treat a headache outweigh the risk?

Getting rid of a headache is definitely a benefit but ibuprofen has many potential side effects.

COMMON SIDE EFFECTS OF IBUPROFEN

The more common side effects of ibuprofen are related to the  GI (gastrointestinal) system: :

  • Stomach Pain / Irritation of the Stomach Lining
  • Heartburn
  • Nausea
  • Vomiting
  • Gas
  • Constipation or Diarrhea
SEVERE SIDE EFFECTS OF IBUPROFEN

There are other side effects, they are more uncommon but more severe, and definitely more concerning risks:

  • Heart attack and stroke
    • This is a rare side effect, but your risk increases if you use too much ibuprofen or use it for too long. 
    • Your risk is even higher if you:
      • Have other risk factors for heart attack or stroke
      • Have a clotting disorder
      • Take other medications that affect how your blood clots
  • Decreased Kidney Function and Increased Blood Pressure
    • This is related to ibuprofen’s effect on prostaglandins.
    • Prostaglandins help keep the pressure in your kidneys at the right level to filter the fluids in your body and maintain blood pressure.
    • Since ibuprofen changes your body’s production of prostaglandins, this can cause an imbalance in your body fluid pressure, which can decrease kidney function and increase blood pressure.
      • Your risk is even higher if you:
        • Are an older adult
        • Have kidney disease
        • Take blood pressure medications
  • Ulcers and Bleeding in the Stomach and Intestines
    • Prostaglandins again! – they help maintain the constant repair of your stomach lining, which protects it from the stomach acid.
    • Since ibuprofen decreases prostaglandin production, it increases your risk for stomach damage such as bleeding and ulcers in the stomach and intestines.
    • This is not a common side effect, but the risk increases the longer you use ibuprofen. 
    • Other factors that increase your risk include:
      • Again, older age
      • History of ulcers or bleeding in your stomach or intestines
      • Use of oral steroids or blood thinners 
      • Smoking
      • Alcohol use
IS THE BENEFIT WORTH THE RISK?

That is a lot of potential risk for the benefit of getting rid of a headache!

What are your other options?

ACETAMINOPHEN

There is acetaminophen (Tylenol). This has not worked well for me personally for getting rid of a headache, but it is a top recommendation of many doctors and pharmacists, especially if there are reasons that a person should not take ibuprofen or NSAIDs.

It’s not fully known how acetaminophen works. It doesn’t reduce swelling or inflammation. Instead, it’s thought to block the release of certain chemicals in your brain that signal the sensation of pain.

CONCERNING SIDE EFFECTS OF ACETAMINOPHEN

Acetaminophen doesn’t have many of the more common side effects like ibuprofen but the potential harm it can do to your body’s liver is very concerning and worth considering before taking a dose for a headache.

Your liver is your main detox pathway in your body. It processes environmental toxins, pesticides or other toxins from your food and water, medications, alcohol and everything else that you put into or onto your body.

  • Severe liver damage
    • Acetaminophen poisoning can happen from taking too much acetaminophen. 
    • Your liver processes acetaminophen and converts it into a different substance. If you take large amounts of acetaminophen, your liver produces more of that substance. And when there is too much of it, that substance can damage your liver. 
    • Permanent liver damage is not likely if you take it at the recommended dose for a short period of time.
    • Unfortunately acetaminophen overuse is more common than you think. This can occur in:
      • Adults who take more than 3 g (3,000 mg) of acetaminophen in a 24-hour period – That is just 6 tablets of 500mg each.
      • Children who take more than five doses in a 24-hour period
      • People who already have liver disease or who take other medications that can damage the liver
      • People who drink three or more alcoholic drinks per day, even when they take acetaminophen at the recommended dosage

The risks of ibuprofen or acetaminophen are a lot to consider but those aren’t your only options.

MAGNESIUM

Magnesium is a vital nutrient that plays a part in more than 300 of the body’s processes. Magnesium deficiency can cause many issues, including headaches. 

MUSCLE MOVEMENTS

Because of the role magnesium plays in muscle contraction and relaxation, it can be effective for reducing tension headaches and migraines.  Magnesium has the potential to both prevent headaches as well as eliminate an existent headache.

NERVOUS SYSTEM REGULATION

Magnesium plays a role in regulating neurotransmitters, which send messages throughout your brain and nervous system. This is part of the body’s stress response system. A reduced magnesium level in the body can decrease your ability to deal with stress, which can lead to headaches, among other things.

DEHYDRATION / SWEATING

Most people aren’t consuming enough magnesium per day and some people may be more susceptible to magnesium loss. When you sweat – due to exercise, menopausal hot flashes or illness – you lose water and electrolytes (sodium, magnesium, etc). This can lead to dehydration if both water and electrolytes (sodium, magnesium, etc) are not replenished. 

MAGNESIUM IN YOUR DIET

Adding magnesium rich foods into your diet is essential. These include:  dark leafy greens, whole grains, legumes, nuts and seeds (almonds and pumpkin seeds), and even organic dark chocolate.

Many people are deficient in magnesium. This can be a result of eating refined and processed food, the increasing prevalence of chronic disease and because of mineral depletion in our soil, and subsequently in our food. 

MAGNESIUM SUPPLEMENTATION

Magnesium supplementation is a great option. Choose a supplement that is readily absorbed like Natural Vitality’s Calm (Mg carbonate) or Advanced Magnesium (Mg Malate, Mg Glycinate).

Magnesium is a safe and well-tolerated option for preventing headaches and can be used as an acute treatment option as well. 

Magnesium supplementation does have the potential to cause diarrhea for some people. This occurs with certain forms of magnesium that are not well absorbed, like magnesium oxide or when taking high doses of any form. 

Too much dietary magnesium is typically not a problem for healthy people, as any excess will be processed by the kidneys and be excreted in urine. 

TURMERIC / CURCUMIN

Turmeric is an herb closely related to the ginger family. It is native to India and is one of the main ingredients in curry dishes. The bright yellow color of turmeric is due to the curcumin it contains. Whether you love curry dishes, dislike them or have never tried them, the benefits of turmeric / curcumin are amazing.

Most of the research on turmeric centers on its anti-inflammatory and antioxidant properties. This can be helpful with preventing and managing headaches since Inflammation is one of the underlying causes of headaches and migraines. The research is not conclusive but it is promising. 

Most studies test the effects of curcumin — the active component in turmeric — because it’s much stronger than the powdered spice.

It’s important to know that curcumin supplements contain a much higher concentration of the beneficial polyphenols than the amount you’d get from eating curry — even if you love curry and eat it every day.

SIDE EFFECTS OF TURMERIC / CURCUMIN

There are many more benefits than side effects with turmeric / curcumin when eaten or taken in typical amounts (turmeric: consumed in teas, soups or curry dishes or curcumin: 400 – 600 mg per day) . When taken at higher doses, curcumin can cause some unpleasant side effects like nausea, diarrhea — and yes —  even headache.

Pure turmeric powders are considered safe for most people. When you are consuming turmeric, make sure you are buying it from a trusted source. Your best bet is to choose turmeric that has been certified by a reputable agency. Many powders, unfortunately, are adulterated. This means that cheaper and potentially toxic ingredients have been added and are not listed on the label.

Some commercial turmeric powders may contain fillers like barley, wheat or rye flour, which can cause adverse symptoms in people with gluten intolerance or celiac disease. Some turmeric powders may also contain questionable food colorants, which are added to improve color when the powder is diluted with flour. Some turmeric powders may also be high in lead, a heavy metal that is especially toxic to the nervous system.

CURCUMIN SUPPLEMENTS

Weighing benefits vs risks is always the best way to decide if this supplement is something that may work for you. 

Curcumin has many benefits beyond preventing or treating headaches. It has anti-inflammatory properties; inflammation is the root cause of almost all diseases. It is rich in antioxidants, promotes liver health, improves brain function, improves heart health, lowers cholesterol, lowers blood glucose and helps to prevent blood clots.

The typical daily dosage is 400 to 600 milligram of curcumin per day, this is equivalent to approximately 1 tablespoon of turmeric powder.

You can try this to prevent or manage a headache.

Because of the effect that curcumin supplements have on the different functions of the body they may conflict with other medications you are taking. If you are taking medications for various disease states, consult your physician before taking curcumin supplements.

My go to curcumin supplement is  Super Bio-Curcumin Turmeric Extract. It contains 400 mg of curcumin per capsule.

DECIDE WHAT IS BEST FOR YOU

Next time you have a headache or if you suffer from recurring headaches, weigh your options and the benefits and risks they have to offer.

This article is for informational purposes only and is not meant to offer medical advice.

Disclaimer: As an Amazon Associate I earn from qualifying purchases

GROUNDED IN NATURE

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Fall Is In The Air

I love fall! Well, if I’m completely honest, I love all of the seasons. I may wish Wisconsin winters were just a bit shorter, but I digress. Fall brings a crispness to the air, but still welcomes the warmth of the afternoon sunshine. It brings the desire for all things apple, pumpkin and cinnamon. Soon it will bring a chill that beckons a crackling fire in the fireplace and big comfy sweaters.

Summer is Coming to an End

As summer comes to an end, and the days of being barefoot, lounging in the sunshine and being outside until well after the 8 o’clock sunset,  give way to boots, shorter days and more time spent indoors; I embrace the beauty of fall with long walks through the forests of red, orange & yellow, more hot tea & soups and time spent curled up with a blanket and a book.

From The Vibrancy of Summer to The Melancholy of Fall

As the days become shorter, my mood seems to wane as the vibrancy of summer fades. Fall brings a melancholy to my soul. Over the years I have found ways to mitigate this melancholy. One of these ways is to make time for being outside with my feet in the grass, even when there is a chill in the air.

Grounding Is An Easy Way to Improve Your Mood

I find it amazing that this one simple act can improve my mood for an entire day! This is not just my quirky way to find more joy, there is an explanation as to why this helps. Grounding, also known as earthing, is the simple act of being barefoot outside. Research suggests that this can counteract stress and anxiety, boost your mood and even reduce inflammation.

The Science Behind Grounding

The theory behind grounding is that our modern lifestyle has disconnected us from the electrons naturally present in the earth. Without the electrons, free radicals in our bodies, that are missing these electrons, adversely affect many of the body’s processes. This free radical damage could be responsible for increased inflammation, increased stress and anxiety, poor sleep quality, and chronic pain. Several studies exist that support the theory of grounding, but these studies have been the subject of controversy and skepticism. However, I have experienced my own benefits through the simple act of putting my feet on the earth.

How To Get Grounded

There are many ways to become grounded and all of them focus on reconnecting with the earth.

  • Walking barefoot on the grass, sand or in the water
  • Lying on the ground and having the skin of your body in contact with the earth
  • Submerging in water: just wading in or completely submerging your body
  • Using grounding equipment, when going outside is not an option – you can find many options online

Grounding Is Becoming More Necessary

Grounding has been increasing in popularity around the world. Some grounding researchers suggest that changing environments are responsible for more people losing access to the benefits of grounding. One theory from a study is that grounding affects our living matrix, which is the central connector between living cells. Electrical conductivity exists within the matrix that functions as an immune system defense, similar to antioxidants. Through grounding, the natural defenses of the body can be restored. With less opportunities to get outside and more health issues arising, maybe our bodies are naturally drawn to getting back our connection to the earth.

More Studies May Be Needed, In The Meantime, Try It Out For Yourself

Most of the studies on grounding are small and rely somewhat on subjective measures, such as self-reported feelings, stress, pain or mood. However, some studies also rely on blood markers, such as those that detect inflammation. More research is needed but you can see for yourself if you experience any benefits just by taking the time to put your feet on the ground.

Slow Down & Breathe, Feel the Earth Under Your Feet & Enjoy Fall

With the crispness of fall in the air, in addition to enjoying all things apples, pumpkin and cinnamon, take the opportunity to slow down, breathe deeply, and appreciate the beauty of nature around you with your feet on the earth.

Disclaimer: As an Amazon Associate I earn from qualifying purchases

DETOX STEP 2 – Liver Support

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WHAT CAN YOU DO TO IMPROVE YOUR LIVER HEALTH?

Becoming aware of what is helpful and what is harmful is the first step. Taking actionable steps to implement these findings is the key to wellness.

YOUR DETOX SYSTEMS

  • Liver & Gallbladder
  • Gastrointestinal – Stomach, Intestines, Colon
  • Urinary – Kidneys, Bladder, Urethra
  • Skin – Sweat & Sebaceous Glands
  • Respiratory – Lungs, Throat, Sinuses, Mouth, Nose
  • Lymphatic – Channels & Nodes

CONDITIONS THAT MAY BE PRECIPITATED BY TOXINS

  • Anxiety
  • Depression
  • Cancer
  • Skin Rashes
  • Fatigue
  • Thyroid Issues
  • Prostate Issues
  • Fertility Issues
  • Auto Immune Conditions
  • Fibrocystic Breasts &/or Ovaries
  • Environmental Sensitivities
  • Constipation &/or Diarrhea
  • Bad Breath

THE LIVER – YOUR BODY’S FILTRATION SYSTEM

Think of your liver as being similar to a furnace filter. If not properly cared for, a furnace filter will get clogged. If you don’t provide a clean filter for the furnace it will not function efficiently and this could potentially cause damage to the furnace itself. The same is true of your liver. If detoxification is not supported and if you are taking in medications or other toxins that can impair the function of your liver, your body will not operate efficiently and could potentially be damaged.

  • Lack of detoxification supporting nutrition leads to malfunctioning systems in the body as toxins build up, this places an unwanted burden on the liver.
  • Good nutrition can prevent a lot of hardship, sickness and sadness
  • Your liver has two detoxification pathways: Phase I and II. These pathways are interrelated and both need to be supported for the liver to function efficiently.
  • The liver has many functions in the body: metabolizing the products of digestion from the stomach, processing and helping to rid the body of toxins, storing iron, providing essential energy producing substances, maintaining hormonal balance, regulating blood clotting, producing bile and producing cholesterol and other fats needed by the body.
  • If the liver malfunctions, toxins and hormones accumulate in the body causing inflammatory and neurological disease.
  • You can support your liver by limiting the toxic load you are taking in from your environment and by supporting its function through your dietary intake of nourishing organic nutrients, antioxidants and phytochemicals.
  • Evaluate your cleaning supplies, cosmetics, lotions, tampons, plastics, soaps, detergents, and new carpet, flooring & furniture (off-gassing).
  • Compounds in the following foods have been found to support the liver detox process:
    • Cruciferous Vegetables
    • Green Leafy Vegetables
    • Garlic
    • Onion
    • Cardamom
    • Turmeric
  • There are many things that can inhibit your liver’s function
    • Medications
      • Antihistamines (Claritin, Zyrtec, Benadryl, Allegra)
      • Benzodiazepines (Valium, Xanax)
      • H2 Blockers (Tagamet, Zantac)
      • Antifungals
      • Antibiotics
    • Deficiencies in Vitamins & Minerals
      • Vitamin B2
      • Vitamin B3
      • Copper
      • Magnesium
      • Zinc
    • Grapefruit Juice
    • Age, decreased blood flow to the liver
    • Lack of Physical Activity
    • Poor Nutrition

IMPORTANT: Support and Balance Both Phases of Liver Detoxification. If Phase II is slower than Phase I, then the toxins processed by Phase I are in a state that can cause more harm in the body. This imbalance can occur in two ways: over burdening the Phase I process and under nourishing the Phase II process.

PHASE I (TRANSFORMATION) – Start the Job: Lessen the Burden Phase I of liver detox is burdened by the over exposure to environmental toxins: from the air we breathe, the water we drink, the contaminants and pesticides in the food we eat, and all other toxins we introduce through topical products, cleaning supplies and medications, both over-the-counter and prescription. All of these add to the burden on the liver. This excessive burden can impair the liver’s ability to properly metabolize the toxins and the liver will produce a dangerously high level of free radicals that must be further metabolized by Phase II to protect against oxidative cell damage.

Phase II (CONJUGATION) – Finish the Job: Bind the Toxins Phase II of liver detoxification has a huge job to conjugate and eliminate the bio-transformed substances from Phase I. If the Phase II process is impaired, due to a lack of micronutrients, antioxidants and phytochemicals, it is not capable of keeping up with the toxic load it is given from the Phase I process. These substances are potentially more toxic now that they have been transformed. If the water soluble toxic substances are not effectively eliminated from the body, they are now more dangerous because they can attach to cells in the body other than fat cells, where they are typically stored.

LIVER DETOXIFICATION IS ESSENTIAL FOR HEALTH If the liver malfunctions, toxins and hormones accumulate in the body causing inflammatory and neurological disease.

Supporting your liver function is just one great reason to eat organic and to incorporate juice fasting into your dietary plan.

HERE’S WHAT YOU CAN DO:

  • Limit toxins taken into or put onto your body
  • Support your liver with organic vegetables, garlic, onion, cardamom & turmeric
  • Incorporate juice fasting into your dietary plan.

It may not be realistic for you to eat 100% organic or to completely eliminate all environmental toxins but your health is definitely worth making the effort.

WHY VITAMIN C?

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Benefits of Vitamin C:

  1. Antioxidant
    1. Antioxidants bind free radicals and help your body fight inflammation
    2. Exercise is good for you but intense exercise causes oxidative stress and free radicals. 
    3. People with adequate vitamin C are able to oxidize more fat during moderate exercise
  2. Boosts Immune System
    1. Reduces severity of allergic reactions and helps your body fight off infection
    2. Reduces inflammation, essential for immunity and general health
  3. Increases Iron Absorption
  4. Helps Build Collagen in the Body
    1. Collagen is the most abundant protein in your body
      1. Provides skin with structure
      2. Strengthens Bones
      3. May help with gut health, healing/preventing intestinal permeability

Any micronutrients (vitamins/minerals/polyphenols) are best absorbed through fresh, organic, whole foods. This being said, it’s difficult to get high enough amounts of Vitamin C from diet alone. In my opinion, vitamin C supplements are a helpful addition.

Vitamin C is water-soluble and is better absorbed when taken throughout the day rather than all at once. I take 3000-4000mg of vitamin C on a daily basis, spread throughout the day. Since the start of this coronavirus I have at least doubled that.

  • Lipophilic Vitamin C is better absorbed but also more expensive.
  • I prefer capsules to tablets because there are less “junk” ingredients.
    • <a href="http://<iframe style="width:120px;height:240px;" marginwidth="0" marginheight="0" scrolling="no" frameborder="0" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ac&ref=tf_til&ad_type=product_link&tracking_id=ginalynnwelln-20&marketplace=amazon&region=US&placement=B0013P1GGI&asins=B0013P1GGI&linkId=0918d145e9bd38f5cce64f4aa2ebe67d&show_border=true&link_opens_in_new_window=true&price_color=333333&title_color=5fb0c1&bg_color=ffffff"> NOW Vitamin C 1000mg
  • Vitamin C powders are great; you just have to implement them into your diet.

Food sources of Vitamin C include:

  • Sweet Potatoes, Cantaloupes, Citrus Fruits, Broccoli, Red Cabbage, Peppers, Kiwi, Tomatoes, Spinach, and Asparagus
  • I have been adding ½ teaspoon (2000mg) of the PURE Vitamin C Powder to my 32 ounce water, along with the juice from 1 lime, a pinch of pink Himalayan salt and a dropperful of Lemon Sweet Drops (I usually drink 2 of these throughout the day)

Some of these products may not be available at Amazon at the moment. Keep checking back.