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鉄のスズメ,鳥
鉄のスズメ,鳥

偏頭痛に効果がある!マグネシウムの効果と摂取方法について

鉄のスズメ

偏頭痛を予防するためには、マグネシウムを摂取することがおすすめできます。

マグネシウムは血管を収縮させて偏頭痛を予防・解消させることが期待できます。マグネシウムが多く含まれる食材としては、豆類や藻類などがありますので、これらの食材を含んだ食事を作ることで偏頭痛の予防に役立つこととなります。また、マグネシウムを含むサプリメントを摂取することも偏頭痛解消のためにはおすすめすることができます。

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偏頭痛に効果があるマグネシウム

頭痛の女性

偏頭痛は日本人の約8パーセントに当たる800万人が患っている頭痛と言われています。偏頭痛は、頭の側面がズキンズキンと痛み、その痛みは長い方では3日程度までの及ぶこともあると言われます。偏頭痛に対する根本的な治療法はまだないので、対症療法をとることとなりますが、偏頭痛に対してはマグネシウムが効果的ということが分かっています。

マグネシウム不足が偏頭痛を招く

マグネシウムは、健康にとても良い必須ミネラルです。古くは古代ギリシアのマグネシアという場所で採取されたことからマグネシウムといいます。日本では古くはマグネシウムという物質について明確な認識はされていなかったものの、生活の中で自然にマグネシウムを摂取する食事を摂っていました。

このマグネシウムが不足すると偏頭痛持ちの方は、偏頭痛発作が発生する原因となります。

つまり、偏頭痛が発生するメカニズムは血管の拡張にあります(偏頭痛がそもそもどうして生じるのかという発生原理は解明されてはいませんが、偏頭痛の痛みがどのようなメカニズムで起きるのかは解明されています)。血管が拡張することでズキンズキンとした偏頭痛の痛みが生じることとなります。

この偏頭痛の痛みの発生のメカニズムからすると、逆に、血管を収縮させることで偏頭痛発作を抑えることが可能ということとなります。そして、血管の収縮のために一役をかっているのがマグネシウムということとなります。つまり、マグネシウムは、血管を収縮させる働きがあるので、マグネシウムをしっかりと摂取することが偏頭痛発作を起こすことを防止することにつながることなります。

実際に偏頭痛発作の際には、マグネシウムが不足した状態であることが多いという研究もあります。このようにしてマグネシウムは偏頭痛の痛みを防止するために役立つことが伝統的に知られています。

マグネシウムを含む食品と効果的な摂取方法

では、マグネシウムが偏頭痛の防止のために役立つとして、どのようにしてマグネシウムを摂取すれば良いのでしょうか。

マグネシウムは、食品から摂取することとなります。そしてマグネシウムを多く含む食品としては、豆類・藻類・種実類・コーヒーなどが挙げられます。

より具体的には豆類としては、えんどう豆やあずきや納豆、藻類としてはわかめや昆布やのり、種実類としては落花生やアーモンドなどが挙げられます。これらはいずれも食卓で並ぶことが多い食品ということができます。そのため、これらの食材を使用した食事をすることでマグネシウムを摂取し、偏頭痛を防止することができるようになります。食事の一例としてはわかめの味噌汁と納豆、ご飯などの組み合わせはいかがでしょうか。

マグネシウムとの関係で特徴的なものがコーヒーです。コーヒーも伝統的に偏頭痛に良いとされています。コーヒーにもマグネシウムが含まれています。ただ、コーヒーは偏頭痛の発作が生じてから飲んでも血管を縮小させる効果があるといいますので、普段から飲むことに加えて偏頭痛発作の際に飲むこともおすすめできます。

このようにしてマグネシウムを多く含む食材・飲み物を摂ることで偏頭痛の防止につながることとなります。

なお、マグネシウムを摂る方法として、マグネシウムを含むサプリメントを利用するという方法も考えることができます。マグネシウムを含むサプリメントは美容効果もあるということからインターネットの通信販売などでも多く販売されています。マグネシウムを含む食べ物が苦手であったり、食事を作る手間をあまり取ることができない方などにはマグネシウムを含むサプリメントを利用することもおすすめできます。

もちろん、偏頭痛の防止・抑制の基本は薬の服用となりますので、ご自身の体に合う偏頭痛の薬を服用されつつ、マグネシウムを摂取されることが重要ということができます。

まとめ:偏頭痛とマグネシウムの関係

以上、本文で述べました偏頭痛とマグネシウムについてのポイントをまとめますと以下のようになります。

  • 偏頭痛の原因として、マグネシウムが不足して血管が拡張すると偏頭痛が生じることが分かっています。そのため、偏頭痛の防止・解消のためにはマグネシウムを摂ることがおすすめできます
  • マグネシウムは、豆類や藻類、種実類、コーヒーなどに含まれています。マグネシウムを含む食材を利用して食事を摂ることで偏頭痛を予防することが期待できます
  • マグネシウムを含む食材が苦手な方などにはマグネシウムを含むサプリメントを利用することもおすすめできます

このようにしてマグネシウムを摂取して偏頭痛を予防・解消することが期待できます。

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Check Also

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