Overhydration: 6 Signs You Might Be Drinking Too Much Water

We’re constantly being reminded that we should drink enough water. But what is enough water? And when does enough actually become too much?

What Happens When You Drink Too Much Water?

Drinking water does more than quench your thirst. Water is essential to keep your body functioning properly and feeling healthy. In fact, water is much more vital to the body than food; without it, your body’s temperature wouldn’t be able to stay regulated, your joints may not work properly, your blood pressure may dangerously increase or decrease, and your brain may swell.

Some research even suggests that most people can only survive for three to five days without water. However, just as insufficient hydration can bring about a wealth of adverse health effects, overhydration—drinking more water than your body needs—can also lead to health issues. Here are five signs that you might be drinking too much water and its potential consequences.

6 Signs You’re Drinking Too Much Water

Frequent Urination
While it’s normal to urinate several times a day, excessively frequent urination could be a sign of overhydration. If you find yourself constantly rushing to the bathroom, even when you haven’t consumed large amounts of fluids, it may indicate that your body is expelling excess water.

Colorless Urine
Contrary to popular belief, clear urine isn’t always a sign of good hydration. While it’s important for urine to be pale yellow, indicating adequate hydration, urine that is consistently colorless may suggest that you’re drinking more water than your body needs. Aim for a light yellow color to ensure proper hydration without overdoing it.

Swelling or Edema
Overhydration can lead to swelling or edema, particularly in the hands, feet, ankles, and legs. When you drink excessive amounts of water, your body may struggle to eliminate the excess fluid, resulting in swelling and discomfort. Pay attention to any unexplained swelling and consult a healthcare professional if you experience persistent edema or have any health concerns.

Headaches and Nausea
Drinking too much water can disrupt the balance of electrolytes in your body, including sodium levels. When sodium levels become too diluted, a condition known as hyponatremia can occur, leading to symptoms that may include headaches, nausea, and confusion. If you frequently experience headaches, migraine, or nausea without an obvious cause, consider evaluating your water intake.

Fatigue and Weakness
While hydration is essential for maintaining energy levels, overhydration can have the opposite effect. Consuming excessive amounts of water can dilute electrolytes in your bloodstream, affecting muscle function and overall energy levels. If you find yourself feeling unusually fatigued or weak despite sleeping well during the night, excessive water intake may be a contributing factor.

Muscle Weakness or Shaking
When sodium levels become too diluted from drinking too much water, it can impair the ability of your muscles to contract effectively, leading to weakness or shaking sensations. If you notice persistent weakness or shaking in your muscles, especially after consuming large amounts of water, it may be a sign of electrolyte imbalance caused by overhydration. Consult a healthcare professional to evaluate your condition and determine the appropriate steps to restore electrolyte balance and alleviate any unpleasant symptoms.

Consequences of Drinking Too Much Water

Overhydration is a topic that’s often overlooked when discussing hydration. However, it can have severe implications for your health. Drinking too much water can lead to a condition called hyponatremia, which is characterized by an imbalance of sodium levels in the bloodstream. This can disrupt the body’s normal functions and potentially result in symptoms such as confusion, seizures, coma, and even death in extreme cases.

Despite its potential dangers, hyponatremia is often mistaken for other conditions or attributed to factors unrelated to hydration. Symptoms such as confusion, headaches, nausea, and fatigue may be dismissed or attributed to things like stress, fatigue, or lack of sleep. This is why it’s so important to be mindful of your water intake, particularly during intense exercise, to maintain a balance.

Athletes, in particular, are at risk of developing hyponatremia since they may consume large volumes of water during endurance events without adequately replacing the electrolytes they lose through sweat. In fact, research has shown that hyponatremia is more prevalent among marathon runners and other endurance athletes than previously believed. However, older adults and folks with certain medical conditions or those taking medications that affect fluid balance may also be at an increased risk of developing this condition.

Overhydration can also worsen existing health problems such as heart failure or kidney problems, by putting additional strain on these organs. It can also lead to electrolyte imbalances, disrupting the delicate equilibrium required for proper muscle and nerve function. Plus, it may interfere with the body’s natural thirst signals, making it difficult to gauge when you’ve had enough to drink.

Moreover, overhydration can have psychological implications, with some individuals developing a compulsive urge to drink excessive amounts of water known as psychogenic polydipsia. This can lead to even more health complications if left untreated.

The Takeaway

Staying hydrated is crucial for your overall health, but it’s just as important to be aware of the signs of overhydration. Remember: hydration needs may vary from person to person due to factors such as age, activity level, climate, and overall health. If you experience symptoms of overhydration such as frequent urination, colorless urine, swelling, headaches, or fatigue, don’t hesitate to seek medical advice. Your healthcare provider can assess your hydration status and provide guidance on how to maintain a healthy fluid balance.

Moderation is key when it comes to hydration. Always be mindful of your body’s needs and practice healthy drinking habits to support optimal health without risking overhydration-related complications.

Stress vs. Anxiety: How to Tell the Difference

With the exception of a few lucky ones, most of us have moments of stress or anxiety on a pretty regular basis. Stress and anxiety are both common – so common that the terms are often used interchangeably. And they also share a few overlapping symptoms. But despite their similarities, there are actually quite a few differences between experiencing stress and experiencing anxiety. Understanding what makes each of them unique can help you find more effective ways of coping with these emotions and feeling better in the future.

What are stress and anxiety?

Stress and anxiety are part of the natural fight or flight response, and both trigger more or less the same sequence of events within the body: when your brain detects a threat, it floods your body with all sorts of hormones and chemicals, like cortisol and adrenaline, which are meant to get you ready to respond to the situation.

Generally speaking, a rush of adrenaline (sometimes known as epinephrine) increases your heartbeat and breathing rate, contracts blood vessels in order to redirect blood to your muscles, and triggers perspiration (sweating). Cortisol, on the other hand, raises the amount of glucose in your bloodstream and restrains functions of systems that the body doesn’t consider essential during life-threatening situations, like digestion and reproduction. In ideal conditions, these hormones should return to normal levels after the threat passes.

The big difference between stress and anxiety lies in the circumstances that trigger each. In order for the cycle of stress to begin – i.e., for the body to release these hormones and chemicals – there must be a stressor. A stressor is defined as an external event or situation that causes stress. Family issues, physical health problems, and the dreaded “We need to talk” text are all examples of stressors. However, when it comes to anxiety, there is no one specific threat, or stressor, prompting the body’s response.

Anxiety, unlike stress, is rooted in worry, which is what happens when the mind dwells on uncertainty, negative thoughts, and what-ifs. To make matters worse, we usually have little to no control over these things. For example, you may feel stressed about a specific work project, but you feel anxious about what your boss will think about your performance.

A moderate degree of stress and anxiety is not necessarily a bad thing. In fact, they often serve as motivating forces that can help us complete intimidating or challenging tasks. But when either (or both) of these states become chronic, they can start to interfere with your life and take a toll on your physical and mental health.

Are you experiencing stress or anxiety?

Symptoms of stress and anxiety

Stress and anxiety can affect your mind, body, and social interactions in overlapping ways.

Symptoms of stress can include:

Irritability or anger
Restlessness
Increased heart rate
Headaches and migraine
Muscle tension
Digestive issues
Increased sweating
Feelings of overwhelm or nervousness
Trouble sleeping

Symptoms of anxiety can include:

Feeling restless or on-edge
Negative thoughts or beliefs that are difficult to control, including panic, fear, and overwhelm
Irritability or anger
Trouble falling or staying asleep
Fatigue
Headaches and migraine
Trouble concentrating
Clammy hands
Unexplained aches
Rapid breathing

How to tell the difference between stress and anxiety

Since stress and anxiety share nearly identical symptoms, telling them apart boils down to identifying the underlying issue triggering these feelings. If you aren’t sure whether you’re experiencing stress or anxiety, take a step back and consider what’s going on in your life right now. Is there a specific event, like an illness or a family situation, that may be triggering your symptoms? Are you worried about the state of the world at large? Maybe you’re feeling the punch of raising prices and wondering if you’ll be able to pay the bills in the near future.

If you find yourself worrying excessively about things that are beyond your control, you may be dealing with anxiety. Keep in mind, though, that anxiety is not always irrational; there are many valid reasons why one might become overwhelmed by worry and rumination. Instead of focusing on whether your feelings are or are not reasonable, a better approach is to take steps to regulate your symptoms to avoid negative consequences in the future.

Coping with stress and anxiety

Stress and anxiety are usually the results of external or perceived situations that activate the body’s fight or flight response, so in order to cope with them, you must first identify what’s triggering them. Grounding techniques, like journaling and meditation, can help you relax and distract yourself from anxious thoughts. Taking a walk, calling a friend, and limiting common stimulants like caffeine, sugar, and alcohol can also help break the anxiety loop. Some people also benefit from taking effective combination supplements that help reduce symptoms of stress, like those containing ashwagandha, magnesium, huperzine-A, pantathonic acid, bacopa monnieri, vitamin B-6, vitamin C and sage extract.

A great combination supplement for reducing stress and occasional anxiety is Calm and Clever
which is formulated with ingredients known to reduce the physical and psychological impacts of stress, balance levels of the stress hormone cortisol and promote healthy cognitive function, memory and recall.

Keep in mind that if you have extreme anxiety that lasts for more than six months or significantly interferes with your daily life, it’s best to talk with a doctor or mental health professional. This is because chronic stress and anxiety can be a symptom of generalized anxiety disorder, a mental health condition characterized by excessive worry and distress about everyday issues. If that’s the case for you, a mental health provider can help you find personalized strategies to manage your situation.

The bottom line

Stress and anxiety are normal biological responses that, in small doses, can serve as great motivators in our lives. But chronic or uncontrolled stress and anxiety can cause serious physical and mental health problems. The good news is that there are things you can do in your day-to-day life, like getting better sleep, moving your body, taking key nutritional supplements and connecting with other people, to help manage your symptoms. And there’s also professional support available for those times when extra help is needed.

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Do Artificial Sweeteners Raise the Risk of Heart Disease?

Many people turn to artificial sweeteners to cut back on sugar and slim down. But in the past 10 years, they’ve become a topic of hot debate.

Previous research has linked these sugar substitutes with obesity, diabetes, high blood pressure, and even cancer. And a recent study suggests artificial sweeteners may raise the risk of cardiovascular disease too.

This article will break down the link between artificial sweeteners and heart disease and how to choose the best sweetener for you.

Risks of Artificial Sweeteners

Artificial sweeteners may seem like a smart move when you’re trying to lose weight or manage your blood sugar. But according to a recent study, they may be bad news for your heart.

The study, published in the BMJ, followed 103,388 French citizens for over a decade. The average age of participants was 42 and roughly 80% were women.

Volunteers kept detailed food logs over various 24-hour periods, tracking all foods and beverages consumed. Physical activity and health habits were also tracked.

Over a third (37.1%) of participants used artificial sweeteners. On average, these participants consumed about 42 mg of artificial sweeteners a day (roughly the same as 3.4 ounces of diet soda or one packet of sweetener).

They found that consuming artificial sweeteners was linked with a 9% higher risk of cardiovascular disease. What’s more, those that used artificial sweeteners faced an 18% higher risk of stroke.

Keep in mind, this link is not proof that artificial sweeteners cause stroke or heart disease. Just that people who consume them have a higher risk of these problems. Other lifestyle and health issues may also play a role.

For example, those who used artificial sweeteners also had a higher BMI, were less physically active, and were more likely to be on a weight loss diet.

Still, the study authors concluded, “Our results indicate that these food additives, consumed daily by millions of people and present in thousands of foods and beverages, should not be considered a healthy and safe alternative to sugar.”

Which Artificial Sweeteners to Avoid

In the study, three sweeteners were the most problematic: aspartame, acesulfame potassium, and sucralose.

Aspartame was linked with a 17% increased risk of stroke. This sweetener, sold under the brand names Equal and Nutrasweet, is often used to sweeten diet sodas and other low-calorie food products.

Acesulfame potassium and sucralose were linked with a 40% higher risk of coronary heart disease. Acesulfame potassium is sold under the brand names Sweet One and Sunett, while sucralose is included in the popular sweetener Splenda.

With the safety of artificial sweeteners under scrutiny, many are turning to other sugar alternatives, like erythritol. Yet research shows this sweetener may pose problems as well.

Is Erythritol Safe?

Erythritol is a type of sugar alcohol that’s about 80% as sweet as sugar with only 5% of the calories. Because of this, it’s often used to replace sugar in many low-calorie, low-carb, or keto products.

But a study published in the journal Nature Medicine suggests that erythritol is linked with a greater risk of cardiovascular events.

The study looked at the erythritol levels of over 4,000 people in the U.S. and Europe. They found that those with higher erythritol levels had a greater risk of stroke, heart attack, and death.

Further lab research in the study suggests that erythritol may increase the formation of blood clots. While more research is needed, it may be wise for those with heart issues to limit erythritol for now.

Healthiest Sugar Substitutes

So, if artificial sweeteners are off the menu, what are the safest (and healthiest) alternatives to sugar?

It all depends on your health situation. Whole food sources of sugar, such as fruit, are the most nutritious option.

Fruit is rich in vitamins, minerals, and antioxidants. Yes, fruit does have natural sugars. But it’s also packed with fiber, which slows digestion and helps prevent blood sugar spikes.

That said, if you’re diabetic, you’ll want to limit your fruit intake or stick to low-glycemic fruits like berries.

Other wholesome natural sweeteners include honey and maple syrup. Both of these liquid sweeteners contain vitamins, minerals, and antioxidants.

However, honey and maple syrup do come with some calories and can spike your blood sugar. So while they’re healthier than sugar, it’s best to not go overboard.

If you’re diabetic, on a low-carb diet, or watching your calories, here are a couple of zero-calorie sweeteners to consider:

Stevia: This natural sweetener comes from the South American plant Stevia rebaudiana. With zero calories and zero carbs, it’s a favorite among the keto and low-carb crowd. And unlike artificial sweeteners, stevia is free of nasty side effects. It’s between 200 to 400 times sweeter than sugar, so a little goes a long way.
Monk fruit extract: Another darling of the keto community, monk fruit is roughly 100 to 250 times sweeter than sugar. Like stevia, it’s also free of calories and doesn’t affect your blood sugar levels.

Takeaways

The safety of artificial sweeteners remains controversial. The FDA maintains these calorie-free sweeteners are safe when used within recommended amounts. Yet, research shows artificial sweeteners are linked with an increased risk of cardiovascular disease. Even newer artificial sweeteners, such as erythritol are linked with a higher risk of heart attack and stroke. While more research is needed, sticking to more natural sources of sugar is a safer bet.

References:

1. https://www.bmj.com/content/378/bmj-2022-071204
2. https://www.nature.com/articles/s41591-023-02223-9#article-info
3. https://www.fda.gov/food/food-additives-petitions/additional-information-about-high-intensity-sweeteners-permitted-use-food-united-states

Vitamin D for Migraine Prevention – Does it Really Work?

Vitamin D, aka the “sunshine vitamin,” is a nutrient with a long list of benefits. It strengthens the immune system, boosts your mood, and is critical for healthy bones. And thanks to recent research, there’s another benefit to add to that list: migraine prevention. Studies show that people with migraine are often deficient in vitamin D.

In this article, we’ll break down what the research says and whether using vitamin D for migraine prevention is worth trying.

Does Vitamin D Help Migraine? What the Science Says

Today, vitamin D deficiency is all too common. In fact, roughly 35% of US adults are running low on vitamin D. Low levels of vitamin D can lead to depression, muscle weakness, bone pain, and yes – migraine. Vitamin D deficiency is more common in people who suffer from headaches, especially migraine.

According to a 2019 scientific review from Neurological Sciences, vitamin D deficiency occurs in between 45-100% of migraine patients. And as vitamin D levels decrease migraine frequency increases. But here’s the good news. The review also found that supplementing with 1,000 to 4,000 IU of vitamin D reduced the frequency of migraine attacks. Other research supports this.

One study tracked 48 migraine patients over 24 weeks. Some took 100 micrograms of vitamin D (4,000 IU), while others took the placebo. Participants then tracked their migraine attacks and symptoms in a migraine diary. Those in the vitamin D group had a significant decrease in migraine frequency compared to the control group. However, they didn’t see any benefits for migraine severity.

Yet other research does. One meta-analysis reviewed five clinical trials on vitamin D and migraine. They found vitamin D supplementation greatly reduced the frequency of migraine attacks, the number of migraine days, and headache severity.

Another 2020 study from The Journal of Headache and Pain tracked 80 episodic migraine patients over 16 weeks. Half were given a placebo and half were given 2,000 IU of vitamin D. Those taking vitamin D had significant symptom relief and less disability compared to the placebo. What’s more, CGRP levels decreased in the vitamin D group. CGRP, or calcitonin gene-related peptide, is a protein made in the brain. When released, it causes inflammation in the meninges, protective tissues that cover your brain. Many believe CGRP is partly to blame for migraine pain.

Vitamin D and Migraine: What’s the Link?

Clearly, there’s a relationship between vitamin D and migraine. But for now, scientists aren’t sure why. Yet there are several theories:

Improves magnesium absorption

People with migraine tend to have lower levels of magnesium, a mineral involved in nerve transmission. Research reveals that supplementing with magnesium helps reduce the frequency of migraine attacks.

But here’s the catch. For magnesium to be properly absorbed, your body needs vitamin D. So increasing your vitamin D status may boost your magnesium levels. This may, in turn, aid in migraine prevention.

Helps regulate neurotransmitters

Vitamin D influences several neurotransmitters in the brain, including dopamine and serotonin. Low serotonin levels are thought to play a role in migraine.

Lowers inflammation

Vitamin D has antioxidant effects and reduces inflammation in the body. And inflammation is one piece of the migraine puzzle. Inflammation can activate the trigeminal nerve, which may trigger migraine attacks.

Reduces nitric oxide

Vitamin D decreases the production of nitric oxide. This compound affects nerve transmission and causes your blood vessels to dilate. Many believe nitric oxide plays a role in migraine.

Influences pain

People with low vitamin D levels tend to experience more pain. Researchers aren’t sure why. But some believe it’s due to vitamin D’s role in regulating neurotransmitters. Vitamin D supplements are often recommended for those suffering from chronic pain.

Vitamin D2 vs. D3: What’s the Difference?

Vitamin D comes in two forms: D2 and D3. Vitamin D2 is made by plants and fungi, while vitamin D3 is found in some animal foods. Your skin also makes vitamin D3 via sun exposure. More on that later.

Both forms can help boost your vitamin D status. Since vitamin D2 is cheaper, this form is commonly added to fortified foods. Vitamin D3 tends to be more effective at raising vitamin D levels. So many supplements come in the D3 form.

Sources of Vitamin D

If you’re concerned you’re low on vitamin D there are many ways to get your levels back on track.

Sun exposure

Vitamin D is nicknamed the “sunshine vitamin” for good reason. When you expose your skin to sunlight, your body makes vitamin D naturally.

Getting regular sun exposure is one of the easiest ways to boost your vitamin D levels. For the most benefits, your skin should be free of sunscreen. Aim for at least 10-30 minutes of sun exposure a few times a week.

Foods

If you live in an area where sunlight is scarce, you can add more vitamin D-rich foods to your diet. These include:

Salmon
Cod liver oil
Trout
Mushrooms
Sardines
Eggs
Tuna
Vitamin D-fortified milk (dairy, almond, soy, and oat)

Supplements

Taking a vitamin D supplement is a simple way to keep your levels in a healthy range. When choosing a supplement, look for the vitamin D3 form. As mentioned, this form tends to boost vitamin D levels better than vitamin D2.

How Much Vitamin D Should I Take?

It’s tough to say. Vitamin D levels vary depending on where you live, your skin tone, and sun exposure.

That said, according to the Food and Nutrition Board, here are some general guidelines:

Age	Recommended daily intake of vitamin D
0-12 months	400 IU
1-70 years	600 IU
Over 75 years	800 IU

However, if you have a diagnosed vitamin D deficiency, you may need more. The Endocrine Society recommends 1,500 to 2,000 IU of vitamin D for adults with vitamin D levels under 30 ng/mL.

Keep in mind, most of the migraine studies took vitamin D doses much higher than this – some up to 4,000 IU.

So if you’re wanting to take a higher dose as a migraine prevention tool, speak with your doctor. They can test your vitamin D levels and recommend the right dose for you.

Takeaways

Vitamin D is a nutrient that shows promise as a tool for migraine prevention. Research shows that people with migraine tend to have lower levels of vitamin D. Supplementation may help reduce migraine frequency and lessen migraine symptoms.

You can boost your vitamin D levels naturally with regular sun exposure or by eating more vitamin D-rich foods such as salmon and mushrooms. Taking a vitamin D supplement daily also increases your vitamin D levels, which may help prevent future migraine attacks.

References

How Functional Medicine Treats Migraine – An Expert Weighs In

Over 39 million Americans live with migraine.¹ If you’re one of them, you know firsthand it’s way more than just a “bad headache.” It’s a debilitating neurological disorder that affects roughly 12% of people worldwide.²

Migraine is the third most common disease and the second leading cause of disability on the planet. And while migraine is common, it’s a complex disorder – and its biological cause remains unclear.

Genetics plays a role, while environmental and lifestyle factors can trigger attacks. But no two migraineurs have the same triggers. So one-size-fits-all treatment often fails.

That’s why many migraine sufferers are turning to functional medicine for a more personalized approach. Instead of focusing on symptoms, functional medicine finds the root causes that are contributing to migraine.

We spoke with Dr. Meg Mill, a Functional Medicine Practitioner, Doctor of Pharmacy, and migraine expert, to get the inside scoop on functional medicine’s approach to migraine treatment – and how it differs from the standard medical model.

How Does Conventional Medicine Treat Migraine?

“The conventional approach primarily focuses on pain management and often overlooks the investigation of the underlying causes,” said Mill.

“This results in many individuals continuing to experience migraine while relying solely on pain medicine for relief without truly eliminating the problem,” she adds.

The list of potential migraine meds Mill refers to is lengthy. Acute meds include triptans and NSAIDs, while preventative medications include beta-blockers, anti-seizure medications, calcium channel blockers, and antidepressants.

These medications may offer relief. But they come with a long list of side effects and present long-term risks. For example, NSAIDs can cause severe digestive issues while triptans may increase blood pressure.³

That’s why many are searching for alternatives to conventional migraine treatment.

Functional Medicine’s Approach to Migraine Treatment

Mill says, “The cornerstone of the functional medicine approach in treating migraine is to identify the unique imbalances present in each individual and work towards restoring them to a state of balance.”

Imbalances that may contribute to migraine run the gamut. Some of the most common ones include mitochondrial dysfunction, hormone imbalances, inflammation, and food sensitivities.

In addition, migraineurs often have deficiencies in key nutrients. According to Mill, the most common deficiencies include:

Magnesium: This mineral helps regulate neurotransmitter function and blood vessel tone. Studies show magnesium levels are often lower in migraineurs than in those without headaches.⁴
Riboflavin: Also known as vitamin B2, riboflavin deficiency is also linked with migraine. Research shows taking 400 mg of riboflavin reduces migraine frequency.⁵
CoQ10: This antioxidant helps your mitochondria produce energy – and it’s often low in those with migraine. Studies show CoQ10 supplementation can improve headache frequency and disability.⁶
Omega-3 fatty acids: Found in foods like salmon and nuts, omega-3 fatty acids have potent anti-inflammatory powers. Research shows diets high in omega-3s reduce migraine frequency and severity.⁷

A key piece of functional medicine’s approach to migraine is to identify and correct these deficiencies. This alone may help prevent future migraine attacks – or lessen their severity at the very least.

Rather than simply managing pain, “Functional medicine aims to address the root causes of migraine and provide long-term relief and improved quality of life,” Mill added. And the first step towards getting there is to pinpoint each patient’s unique triggers.

How Does Functional Medicine Find the Root Cause?

Functional medicine practitioners are the detectives of the health world. Rather than prescribing generic protocols, they take a deep dive to find each patient’s underlying causes of migraine.

A comprehensive health assessment is the first step. These typically last at least 60-90 minutes to allow plenty of time for investigation. Compare that to traditional doctor visits, which average anywhere between 13-24 minutes.⁸

“During our meeting, we meticulously review their health history, symptoms, and lifestyle factors,” said Mill. “Our thorough analysis encompasses a wide range of factors, including nutrition, hydration, sleep patterns, hormonal balance, nervous system function, environmental influences, gut health, and more,” she added.

Often the health history alone can help uncover imbalances. For example, if a migraineur has muscle aches, constipation, and anxiety, magnesium deficiency could be a culprit. But keep in mind, many people with migraine will have more than one underlying cause.

In some cases, functional testing may be needed to identify imbalances. Hormone testing and food sensitivity testing may offer clues about underlying triggers. Stool analysis can also help uncover infections that may be causing inflammation.

“By delving into these essential aspects, we can gain a holistic understanding of their health and craft personalized strategies to address the root causes of their migraines,” said Mill.

The Role of Diet in Migraine Prevention

According to Mill, “Navigating the dietary aspect of migraines can be complex due to the extensive list of potential trigger foods.”

Some of the most common migraine trigger foods include:⁹

Alcohol
Chocolate
Aged cheeses and other foods containing tyramine (e.g., cheddar, blue, Swiss, parmesan, provolone)
Foods containing MSG (monosodium glutamate)
Artificial sweeteners, such as aspartame
Processed meats (bacon, ham, salami, and other foods containing nitrates)
Caffeine

Processed meats like sausages may be a migraine trigger

“It’s important to recognize that triggers can vary among individuals, and the quantity of a specified food consumed may play a role,” says Mill. For example, you may be able to handle a glass of wine now and then – but having one every day (or two or three) may trigger an attack.

While the list above are the usual suspects, migraineurs may have other unique food sensitivities as well. One common way to pinpoint them is to do an elimination diet.

Elimination diet

As the name suggests, elimination diets involve removing potential trigger foods for a set time. This often means getting rid of gluten, dairy, eggs, corn, yeast, and processed foods for a few weeks. Foods are then reintroduced one by one while noting any specific foods that cause adverse reactions.

Research shows elimination diets can significantly reduce the frequency of migraine attacks and the number of headache days.¹⁰ This is likely because food sensitivities trigger the release of IgG antibodies. These antibodies create chronic inflammation, which is linked with migraine.

DASH diet

The DASH (dietary approaches to stop hypertension) diet also shows promise for migraine. While this diet aims to lower blood pressure, studies show it reduces the severity and duration of migraine attacks too.¹¹ This diet prioritizes mineral-rich foods while limiting salt and saturated fats.

Mediterranean diet

There is also evidence that the Mediterranean diet, hailed for heart health, may also benefit migraine. One study found that people who followed the Mediterranean diet had lower headache severity, frequency, and duration.¹²

The Mediterranean diet focuses on wholesome, high-fiber foods such as fruits, vegetables, beans, nuts, seeds, and whole grains. Olive oil is the main source of fat, while moderate amounts of fish and dairy are included as well.

How Lifestyle Affects Migraine Management

Just as shifting your diet can help manage migraines, the same is true for lifestyle. That’s why functional medicine practitioners often prescribe lifestyle habits as part of their migraine treatment plan.

As Mill says, “Certain factors, such as dehydration and lack of sleep, are commonly identified as independent risk factors for migraine across the board.” She adds, “Addressing these fundamental aspects can play a crucial role in managing migraines.”

Some simple lifestyle habits that can help manage migraine include:

Staying hydrated: Dehydration is a major migraine trigger. So drinking two liters of water a day is a must. But keep in mind, if you exercise or live in a warm climate, you’ll likely need more.
Get plenty of sleep: Lack of sleep can also trigger migraine attacks. Most health experts recommend getting at least 7-9 hours of sleep each night. If you have trouble snoozing soundly, practicing good sleep hygiene may help. Sticking to a consistent sleep schedule, avoiding electronics for 1-2 hours before bed, and creating a relaxing bedtime routine can all help you get more Zzz’s.
Destress: “Stress can act as both a trigger and perpetuating factor for migraine,” said Mill. So getting your stress in check is key. Mill recommends adopting stress reduction techniques such as mindfulness, meditation, and relaxation exercises to keep stress at bay.

“By focusing on these foundational aspects, we lay the groundwork for better overall health and potentially reduce the frequency and severity of migraine attacks,” said Mill.

A woman meditating to destress

Takeaways

Due to migraine’s complex nature, treatment can be tricky. Conventional treatment relies on medications to suppress symptoms. Unfortunately, these drugs act as band-aids and don’t identify the root cause.

In contrast, functional medicine’s approach to migraine is one of education and empowerment. It aims to identify each person’s unique triggers and imbalances, so they can take active steps to manage their migraine. As Mill says, “By equipping clients with the knowledge and tools to thrive, we aim to empower them to take control of their migraines and lead fulfilling lives long-term.”

Dr. Meg Mill is a Functional Medicine Practitioner, Doctor of Pharmacy, and migraine expert. She’s helped hundreds of clients transform their health through her virtual Functional Medicine Practice and is the host of the highly-rated podcast “A Little Bit Healthier.” You can learn more about her work here.

References

Vitamin B2 and Aging: Can Riboflavin Slow the Aging Process?

Vitamin B2, or riboflavin, is a nutrient with a long list of benefits, including migraine prevention.

And it turns out there’s another benefit of vitamin B2: healthy aging. According to a new study out of Kobe University, riboflavin helps prevent cell aging. It does this by helping your cells’ mitochondria produce energy.

In this article, we’ll break down what the study has to say, along with other potential anti-aging benefits of vitamin B2.

What is Vitamin B2?

Vitamin B2 (aka riboflavin) is a water-soluble nutrient. This means your body doesn’t store it and needs to be replenished every day via food or supplements. Riboflavin’s main job is to help your body convert protein, carbohydrates, and fat into energy. Yet vitamin B2 serves many other functions.

Here are some other ways vitamin B2 helps your body:

Promotes red blood cell production to prevent anemia
Helps regulate thyroid function
Has antioxidant effects
Supports glutathione production
May help prevent cancer
Helps the body maintain healthy collagen levels
Prevents migraine headaches
Has neuroprotective effects

For a deeper dive into riboflavin’s benefits, check out this article. But for now, let’s move on to how it helps with aging.

Does Riboflavin Have Anti-Aging Benefits?

Well, yes and no. Nothing can turn back the clock. But new research shows riboflavin may slow down the aging process, helping you age more gracefully.¹

And it all revolves around senescence. Cell senescence is when cells stop dividing and resist dying off.²

When cells become senescent, they emit harmful chemicals that can trigger inflammation. This can damage healthy cells nearby, making them become senescent too. This can create a vicious cycle.

As you age, the number of senescent cells in your body rises. As senescent cells increase, so does your risk of age-related illnesses. This includes cancer, diabetes, cardiovascular disease, Alzheimer’s disease, and osteoporosis. Cell senescence has also been linked with declining mobility, eyesight, and cognition.²

But here’s the good news. A new study published in Molecular Biology of the Cell found that vitamin B2 suppresses cell senescence. Researchers added vitamin B2 to cells that had been exposed to age-related stress. They found that adding riboflavin increased the mitochondria’s ability to produce energy. This, in turn, helped prevent cell aging.

The more B2 in the solution, the more the cells were able to resist senescence. They also found that cells’ ability to absorb B2 increased when under stress. This discovery offers hope that riboflavin may be a natural treatment option for age-related disorders. That said, more research is needed. Luckily, animal experiments are already underway to confirm any anti-aging benefits of vitamin B2.

Other Ways Vitamin B2 May Help With Aging

Riboflavin’s ability to prevent cell aging is impressive. Yet there are many other ways vitamin B2 helps with aging, including:

Antioxidant

Vitamin B2 works as an antioxidant, which can help slow down the aging process. That’s because one of the top culprits of aging is oxidative stress. This happens when there’s an imbalance between free radicals and antioxidants.

Antioxidants stabilize free radicals, which can reduce oxidative stress that leads to aging. In fact, in one study fruit flies given riboflavin had longer lifespans and stronger reproduction.³ These benefits were credited to vitamin B2’s antioxidant effects.

Riboflavin even helps your body produce other antioxidants, such as glutathione.⁴ This ‘master antioxidant’ helps detox the liver and is known for its anti-aging benefits.

Skin health

Your body needs vitamin B2 to maintain healthy collagen levels. Collagen is the protein that gives skin a smooth and supple appearance, and it declines naturally as you age.

Without enough collagen, fine lines and wrinkles can set in. So if you want to keep your collagen production strong, getting enough riboflavin is a must.

Eye health

It’s no secret that as we age, our vision can change. Yet vitamin B2 may help protect your eyes from age-related eye disorders.

People who consume enough riboflavin are less likely to have eye disorders such as cataracts and glaucoma.⁵ In fact, riboflavin drops are even used as a natural treatment for glaucoma.⁶

Neuroprotective effects

Neurodegenerative diseases, such as Alzheimer’s and Parkinson’s are more common with age. Thankfully, vitamin B2 has neuroprotective effects.⁷ It’s believed this is due to its ability to calm inflammation, reduce oxidative stress, and boost mitochondrial function.

How to Get More Riboflavin

Riboflavin deficiency tends to be rare since it’s found in a variety of foods. People following plant-based diets are more prone to be low in riboflavin. This is because many of the best sources of vitamin B2 come from animal protein and dairy. In addition, riboflavin deficiency becomes more common with age. Luckily, adding riboflavin-rich foods to your diet can help get your vitamin B2 in a healthy range.

Foods high in riboflavin include:⁸

Beef liver
Dairy
Clams
Beef
Mushrooms
Spinach
Almonds
Avocados
Eggs
Quinoa
Salmon

Supplements are another way to boost your riboflavin intake. This can be especially helpful for the elderly or those on plant-based diets, who are more prone to deficiency.

Riboflavin supplementation is also be beneficial for people with migraine. At high doses (400 mg/day for adults and 200 mg/day for children age 2-12) is is shown to reduce the frequency and intensity of future migraine attacks, without harmful side effects.9

Takeaways

Vitamin B2, also known as riboflavin, is a nutrient involved in many bodily processes. And according to new research, riboflavin may help slow down the aging process. It’s shown to suppress cell senescence or cell aging. Vitamin B2 also promotes eye health, skin health, and has neuroprotective and antioxidant effects. All of which support healthy aging.

References:

What is Functional Medicine + How Can It Improve Your Health?

When functional medicine entered the scene decades ago, some skeptics dismissed it as quackery. But as frustration with mainstream medicine has grown, it has gained major steam. So much so, that it’s been dubbed ‘the future of healthcare.’

In a study conducted by Cleveland Clinic researchers, functional medicine was shown to improve patient health and well-being.

But what exactly is functional medicine? And how does it differ from mainstream medicine? In this article, we’ll answer these questions. We’ll also cover how functional medicine works and how to tell if it’s right for you.

The Current State of Health Care in America

Hippocrates, the father of modern medicine famously said, “Let food be thy medicine and medicine thy food.” Well, modern medicine has wandered far from this creed. And it’s doing a number on our health.

According to the CDC, 6 in 10 US adults suffer from a chronic illness. And 4 in 10 US adults have two or more chronic diseases. To make matters worse, in 2021 the United States spent over $4.3 trillion on health care. Other industrialized countries spend roughly half of that. In fact,

Clearly, our healthcare system in America is missing the mark. And that’s where functional medicine comes in.

What is Functional Medicine?

Functional medicine is a holistic, patient-centered, science-based approach to health care. And it’s vastly different than conventional medicine. Conventional medicine takes a one-size-fits-all approach, with treatment centered on prescription drugs. These medications may offer symptom relief. But they don’t address underlying imbalances. Instead, they act as band-aids to manage symptoms – and often come with nasty side effects.

Functional medicine views health through a wider lens. Instead of focusing on symptoms, it looks to address the root cause of imbalances. It takes into account all systems in the body and how they interact. Nutrition, exercise, environment, lifestyle, and emotional health are all taken into account.

Who is the “Father of Functional Medicine?”

Dr. Jeffrey Bland is hailed as “the father of functional medicine.” In 1991 Dr. Bland founded the Institute for Functional Medicine with his wife Susan. It was created as a care model aimed at preventing and managing chronic illness.

Functional medicine has grown by leaps and bounds in the past 30 years, thanks to thought leaders like Dr. Mark Hyman and Dr. Frank Lipman.

How Does Functional Medicine Work?

Conventional medicine views health as the absence of disease. But in functional medicine, health is viewed as a state of vitality. Functional medicine treats patients holistically. It considers all facets of health, including physical, mental, emotional, and spiritual.

Functional medicine doctors dig deep to get to the root causes of disease. For this reason, most initial visits last at least 60-90 minutes. This allows a deep dive into a patient’s health history, including family, social, and lifestyle factors. Lab testing may also be recommended to identify triggers depending on a patient’s symptoms. This may uncover hormonal imbalances, toxin exposure, infections, or food sensitivities.

Once a thorough assessment is complete, a customized treatment plan is created to address imbalances. This may involve dietary changes, lifestyle recommendations, or nutritional supplements.

How Do I Know if Functional Medicine Is Right For Me?

Functional medicine works well for patients who have complex illnesses.

It can help with health issues such as:

Asthma
Arthritis
Autoimmune disease
Digestive disorders
Thyroid disorders
Hormone imbalance
Cardiovascular disease
Weight loss
Environmental & food allergies
Adrenal disorders
Metabolic syndrome
Migraine

Many people turn to functional medicine after being let down by mainstream medicine. So, if you’re struggling with symptoms and have been told “It’s all in your head” – you may want to consider working with a functional medicine doctor. That said, functional medicine takes commitment on your part. You’ll likely be asked to make some dietary, exercise, sleep, and lifestyle adjustments. If you’re used to traditional healthcare models based on pill-popping, this can be a huge shift.

Can Functional Medicine Help with Migraine?

Yes! Functional medicine takes a preventative approach to treating migraine. It focuses on shifting a patient’s diet and lifestyle to prevent migraine triggers. Nutritional support is often included to reduce the frequency and severity of future migraine attacks.

Are Functional Medicine Doctors ‘Real’ Doctors?

Many functional medicine doctors have conventional medicine training and choose to specialize in functional medicine. Naturopaths, chiropractors, nutritionists, and health coaches may also receive functional medicine training.

Is Functional Medicine Covered by Insurance?

Often, but not always. Roughly 47% of functional medicine practitioners take insurance. The remaining 53% of practitioners are private pay.

How Do I Find a Functional Medicine Doctor?

More and more doctors are integrating functional medicine into their practice. So finding a practitioner is easier than ever. And with remote care on the rise, there’s a wider net of options out there. To find a functional medicine practitioner near you, check out the Institute for Functional Medicine’s search tool.

Takeaways

Functional medicine is a holistic, individualized approach to healthcare. It empowers patients to take charge of their health. Instead of chasing symptoms, it aims to find the root cause of imbalances. Treatment focuses on making healthy dietary and lifestyle shifts to restore harmony to the body.

References:

What Happens When You Drink Too Much Water?

6 Signs You’re Drinking Too Much Water

Consequences of Drinking Too Much Water

The Takeaway

What are stress and anxiety?

Symptoms of stress and anxiety

How to tell the difference between stress and anxiety

Coping with stress and anxiety

Risks of Artificial Sweeteners

Which Artificial Sweeteners to Avoid

Is Erythritol Safe?

Healthiest Sugar Substitutes

If you’re diabetic, on a low-carb diet, or watching your calories, here are a couple of zero-calorie sweeteners to consider:

Does Vitamin D Help Migraine? What the Science Says

Vitamin D and Migraine: What’s the Link?

Improves magnesium absorption

Helps regulate neurotransmitters

Lowers inflammation

Reduces nitric oxide

Influences pain

Vitamin D2 vs. D3: What’s the Difference?

Sources of Vitamin D

Sun exposure

Foods

Supplements

How Much Vitamin D Should I Take?

Takeaways

How Does Conventional Medicine Treat Migraine?

Functional Medicine’s Approach to Migraine Treatment

How Does Functional Medicine Find the Root Cause?

Some of the most common migraine trigger foods include:9

Elimination diet

DASH diet

Mediterranean diet

How Lifestyle Affects Migraine Management

Some simple lifestyle habits that can help manage migraine include:

Takeaways

What is Vitamin B2?

Does Riboflavin Have Anti-Aging Benefits?

Other Ways Vitamin B2 May Help With Aging

Antioxidant

Skin health

Eye health

Neuroprotective effects

How to Get More Riboflavin

Takeaways

The Current State of Health Care in America

What is Functional Medicine?

Who is the “Father of Functional Medicine?”

How Does Functional Medicine Work?

How Do I Know if Functional Medicine Is Right For Me?

Can Functional Medicine Help with Migraine?

Are Functional Medicine Doctors ‘Real’ Doctors?

Is Functional Medicine Covered by Insurance?

How Do I Find a Functional Medicine Doctor?

Takeaways

Some of the most common migraine trigger foods include:⁹