Food Tip Ease muscle, migraine and PMS pain with magnesium. To up your intake naturally, nosh on bran cereal, brown rice, almonds and spinach.

Choose magnesium-rich foods to help reduce pain. The mineral appears to possess powerful pain-relieving properties and may help alleviate several types of chronic pain, such as PMS, migraines, fibromyalgia and muscle pain. Some research suggests that migraine sufferers may be magnesium-deficient, and they may experience fewer and less severe headaches by taking a daily supplement. Too much magnesium can have a laxative effect, and supplements may not be safe for people with impaired kidney function. Talk to your doctor before beginning any new supplement. For adults over 30, the recommended daily allowance is 320 mg for women and 420 mg for men. Adolescents and pregnant or breast-feeding women may require slightly more. If you prefer the natural route, good sources of magnesium in the diet include bran or shredded wheat cereals, almonds, hazelnuts, peanuts, lima beans, spinach, Swiss chard, bananas and milk.



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