Headaches
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I track my sodium, and I aim for 4000 mg a day. If it looks as if I am going to come in under 3000, I have either a half teaspoon or a teaspoon of salt in some Crystal Light to get me back in the hunt. For a while I changed my target to 3000, and that was too low for me. I had problems with feeling light headed and got muscle cramps in my legs and feet (especially on waking or driving home after work).0
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I think sodium needs really vary between people and over time. There are some that never or rarely supplement. I seem to need the sodium still, but it works.:)
I've heard of muscle aches as a symptom before. Spasms tend to hit when sodium has been low for a while and potassium and magnesium are getting leached out and low, as mentioned up thread.
Sounds like you are figuring out what you need.:)
Thank you so much! I think I'm getting there finally! Today has so far been day 2 of no headache!1 -
Sunny_Bunny_ wrote: »Sunny_Bunny_ wrote: »Sunny_Bunny_ wrote: »You need to take salt every day. Always. 1tsp isn’t enough.
So much much would you recommend? I did a half tsp this morning, 1/4 tsp late morning, and another half around 3 bc my head started hurting again. I have used more cooking today too. I also around 6,000 as of now. Should I do more before bed?
Minimum is around 2tsp a day in addition to salting all food but you could need even more. Drinking a lot of water increases your sodium need. So does sweating or physical activity.
First of all reading back over what I posted...wow I really need to re-read before sending Ha! I did end up doing another 1/4 tsp last night so that put me at 1.5tsp. I think I have it planned out to 2 for today. I do have to say tho the more I have drank today, the more I have peed (seriously every 5-10min) and that's when my head starts hurting more. Ugh, I dunno if I will ever get it right. Maybe I should just add 1/4 tsp to everything I drink? Or just do the salt by itself not mixed in anything?
I don’t like adding it to water myself because it’s too much water for me. I just swallow coarse salt crystals like a pill with a small amount of water.
Oh I gotcha. I could see how that would work! Thanks for all your advice!0 -
I track my sodium, and I aim for 4000 mg a day. If it looks as if I am going to come in under 3000, I have either a half teaspoon or a teaspoon of salt in some Crystal Light to get me back in the hunt. For a while I changed my target to 3000, and that was too low for me. I had problems with feeling light headed and got muscle cramps in my legs and feet (especially on waking or driving home after work).
Yeah I may have to play with my amount now that I have it replenished. I think I let it get way too low and the 3000 and even 5000 wasn't enough to do anything. I'm on day 2 of no headache! I may try to decrease 500 until I reach where I think is sustainable. I've been getting around 6500 to get it back where it needed to be so may try 6000 today and slowly decrease until I feel it's too low or whatever. 3000 was too low for me too bc that's where I was staying when all this happened. I pee so much I may have to stay around 5000ish.2 -
I've definitely decreased my salt supplements over time but I think that comes after you've balanced out what your body needs initially. I do have to increase if I'm not getting enough mag. Like this weekend. When I forgot to bring it to the cabin with me and I'm sure not trekking to the store to buy it up here. It's three times the *kitten* price.
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I've definitely decreased my salt supplements over time but I think that comes after you've balanced out what your body needs initially. I do have to increase if I'm not getting enough mag. Like this weekend. When I forgot to bring it to the cabin with me and I'm sure not trekking to the store to buy it up here. It's three times the *kitten* price.
Oh goodness yeah I wouldn't be buying it either! That's crazy!0 -
Okay ladies so I got another question and didn't want to make a new thread. I'm officially on shark week now. It's the first one since being on birth control for the last 2 years (since son was born) and then before him for YEARS. So I usually don't get a ton of crazy changes but this time wow. 2 weeks ago I couldn't get out of bed and didn't know if it was keto flu again or if I was getting close to time. I couldn't get enough to eat the last few days. This morning I wasn't hungry at all but then the cravings hit a couple hours ago. Nothing is coming close to full-filling whatever it is that my body thinks it needs. I don't even know what it's wanting. My question is now that I'm keto is there anything I need to be doing differently during this time? Don't need more fat? More salt? Do I just need to find low carb items to get me through the next couple days? OMG I don't want to gain everything back!0
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Oh and today is day 2 with no headache, but now I feel like I'm getting a cold, although I think it's shark week and not a real cold.1
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I tend to eat more that week. I may indulge in pork rinds and dip. Last night was a lot of beef jerky.
I also will add flavour to my coffee as a treat and drink diet soda.
In that week I get more salt and water because my body seems to want to retain it. I don't worry about water gains because they are gone the next week.
Keto can mess with the hormones for the first few months. Some have things easier and some get it worse. Hopefully things go easy on you.
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Btw: The body only absorbs the amount of magnesium it needs. When you get too much you will have loose stool (think Milk of Magnesia and what it’s used for). If that happens you then know to take less. You’re body doesn’t store the extra you might take.
Low magnesium is one I have to watch because of heavy Vit D usage for two years now. Testing to stool loosening is a tool that I use. All electrolytes need to stay in balance for sure.
https://ncbi.nlm.nih.gov/pubmed/28471760
"To date, there is no simple and accurate laboratory test to determine the total body magnesium status in humans. Mg is essential in the metabolism of vitamin D, and taking large doses of vitamin D can induce severe depletion of Mg. Adequate magnesium supplementation should be considered as an important aspect of vitamin D therapy."
While I do not use any Dr. Mercola products I do find some interesting info even in the comment section that can lead to a ton of rabbit holes to explore.
https://articles.mercola.com/sites/articles/archive/2018/03/12/magnesium-vitamin-d-supplementation.aspx2 -
GaleHawkins wrote: »Btw: The body only absorbs the amount of magnesium it needs. When you get too much you will have loose stool (think Milk of Magnesia and what it’s used for). If that happens you then know to take less. You’re body doesn’t store the extra you might take.
Low magnesium is one I have to watch because of heavy Vit D usage for two years now. Testing to stool loosening is a tool that I use. All electrolytes need to stay in balance for sure.
https://ncbi.nlm.nih.gov/pubmed/28471760
"To date, there is no simple and accurate laboratory test to determine the total body magnesium status in humans. Mg is essential in the metabolism of vitamin D, and taking large doses of vitamin D can induce severe depletion of Mg. Adequate magnesium supplementation should be considered as an important aspect of vitamin D therapy."
While I do not use any Dr. Mercola products I do find some interesting info even in the comment section that can lead to a ton of rabbit holes to explore.
https://articles.mercola.com/sites/articles/archive/2018/03/12/magnesium-vitamin-d-supplementation.aspx
Wow! Thank you so much for sharing! I had no clue of any of this. I've been having to supplement calcium and D3 daily for years per orthopedic doctor recommendation. I had a bone density test done when I was 25 due to such weak bones ( broken both wrists twice and had splinter fractures to both knees at the same time when I tried to start a running routine again), and the test showed a pretty moderate/high fracture risk, especially hip. They then diagnosed me we osteopenia. They didn't put me on the shot or anything to help with it yet, but I'm sure it's coming. This was a lot of very good information!0 -
@knorris84, please read up on all side effects of the osteoporosis medications used today before you take them. Fight it with calcium, K2, D3, and weight bearing exercise for as long as you possibly can.
I say that because my mother was given Fosamax and within the first week developed atrial fibrillation and difficulty swallowing (two of the most severe side effects of that medication!)! I don’t know if those are potential side effects to them all, so that’s why I caution you to read up on them before you take them. Just a “buyer beware” situation!
That was back in August and the swallowing improved, but the atrial fibrillation still persists and she’s never taken another dose.5 -
@knorris84, please read up on all side effects of the osteoporosis medications used today before you take them. Fight it with calcium, K2, D3, and weight bearing exercise for as long as you possibly can.
I say that because my mother was given Fosamax and within the first week developed atrial fibrillation and difficulty swallowing (two of the most severe side effects of that medication!)! I don’t know if those are potential side effects to them all, so that’s why I caution you to read up on them before you take them. Just a “buyer beware” situation!
That was back in August and the swallowing improved, but the atrial fibrillation still persists and she’s never taken another dose.
Oh wow! That's horrible! I'm hoping I can fight it for a long while. I have heart disease already in my family so I don't want to add to it. That was a few years ago and none of my doctor's have mentioned it since and I haven't broken anything else so maybe the supplements are working! I can always tell when I've forgotten to take my calcium for a few days tho bc my knees and wrists start hurting and cracking really bad. It makes it hard to walk and then once I get it back in my system it goes away again. Crazy! Thank you so much for the warning!!!!3 -
Lucifer's Waterfall hit me today too...no food cravings, so that's nice, this month is apparently the vaguely queasy and unhappy tummy month...that's better than the cravings
dark chocolate is a help if I have chocolate cravings
nuts or nut butters for salty cravings
I'm not generally much of a fruit person, but berries or an orange are good for the sweets cravings
for times when I just want to EAT ALL THE FOOD I will try to keep it under control with salads and lots of greens but if that doesn't work I will allow one 45 min window to just eat like crazy within my keto foods and generally just the one feast will quiet it down for the cycle
my iron levels tend to be borderline, so I will usually increase beef consumption for a week as well2 -
tcunbeliever wrote: »
for times when I just want to EAT ALL THE FOOD I will try to keep it under control with salads and lots of greens but if that doesn't work I will allow one 45 min window to just eat like crazy within my keto foods and generally just the one feast will quiet it down for the cycle
That's the one thing that hasn't changed for me, low carb or not. ALL THE FOODS. So I do. And I keep to low carb as best I'm able and roll with it.1 -
Sometimes you just have to eat the food! You will have days when you aren’t as hungry and you don’t eat so much too, so it evens out in the end! I don’t have the wonderful dreaded time anymore (thankfully) but I understand where you’re coming from!1
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Thank you so much for all your replies ladies! Well I done great the last 2 days up until lunch. Which I just had coffee both mornings and never really got all that hungry, but it was like as soon as I ate lunch it flipped a switch and I couldn't full fill whatever it was I was craving. Both days this has happened to me. I sure hope tomorrow is better. I have eaten today until I've about made myself sick and I still haven't filled that void or whatever it is. I've even had an Oreo and a half a mini muffins thinking well maybe...but no. You can see from my diary today has just been a complete mess. I'm at 10% on my carbs macro as well for the day 😩. I'm really hoping I didn't knock myself out of ketosis today. I just couldn't stop eating. I have a slight headache too but I'm guessing it's the Oreo and muffin. I don't do so well with real sugar now. I honestly think the cravings have been worse since keto. Or at least the last few months. This is horrible! I don't want to give up tho bc after a few days of this I know I will be back to normal and feeling great and migraine free.1
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I've found through my journey that sometimes we just have to tell ourselves: No. And stick to our guns.
We have to persevere and persist. And tell our inner food-brat "it isn't happening!" We can't let our "belly" lead us around.
The more you exercise your resistance muscle, the stronger it will get. Hang in there.
Figure out ways you can distract yourself and disrupt the over-focusing on food. Simple advice, but not easy implementation, I know. You can do it though.
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I totally hit that super hungry moment after my workout yesterday...I really wanted to eat the chocolate, all the chocolate, we have a bunch in the cabinet still from christmas, and it's good quality truffles and snickers and yumminess...but I had some bologna and cream cheese instead...and that helped me delay further eating until dinner was done (eggs and spinach and mushrooms and cheese)...and then I kind of lucked out and felt queasy and terrible after dinner...isn't that a weird thing, when feeling terrible is "lucky"...so, after dinner I had a seltzer water just to try to settle things down.
So far today is good, but all I have in the morning is coffee...I will have ham/cheese rollups and baby carrots for lunch...then I have lots of driving to do playing taxi so if I get my lifting in it will be a super late night anyway.0 -
@knorris84 one of the things I'll share is that throughout this journey I've had moments where it just didn't work out. Whatever "it" was just didn't happen. But this isn't a diet for me, it's not a quick fix it's a way of eating. SO, don't sweat the small stuff. If the last week has been tough, and the last two afternoons particularly so remind yourself that every moment is a chance to "start over again" and just get back at it. One week, or 2 afternoons in the grand scheme of things isn't worth the stress.
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baconslave wrote: »I've found through my journey that sometimes we just have to tell ourselves: No. And stick to our guns.
We have to persevere and persist. And tell our inner food-brat "it isn't happening!" We can't let our "belly" lead us around.
The more you exercise your resistance muscle, the stronger it will get. Hang in there. Figure out ways you can distract yourself and disrupt the over-focusing on food. Simple advice, but not easy implementation, I know. You can do it though.
Haha yes, easier said then done, but you're right I can do this! Thanks for the straight talk 😉!2 -
tcunbeliever wrote: »I totally hit that super hungry moment after my workout yesterday...I really wanted to eat the chocolate, all the chocolate, we have a bunch in the cabinet still from christmas, and it's good quality truffles and snickers and yumminess...but I had some bologna and cream cheese instead...and that helped me delay further eating until dinner was done (eggs and spinach and mushrooms and cheese)...and then I kind of lucked out and felt queasy and terrible after dinner...isn't that a weird thing, when feeling terrible is "lucky"...so, after dinner I had a seltzer water just to try to settle things down.
So far today is good, but all I have in the morning is coffee...I will have ham/cheese rollups and baby carrots for lunch...then I have lots of driving to do playing taxi so if I get my lifting in it will be a super late night anyway.
I know I was just thinking this morning, " man I sure would be okay with being nauseous right now" super sadness. I had my coffee this morning and was at the point of I'm not hungry at all but had that mindset of I just gotta eat something so I had some avocado and pork skins. I did at least make it past my 16 hrs from dinner last night. I definitely would have ate all the chocolate yesterday. Haha hopefully I can stick to my guns today. I have to stay away from carbs bc the more I eat, the more I want.2 -
@knorris84 one of the things I'll share is that throughout this journey I've had moments where it just didn't work out. Whatever "it" was just didn't happen. But this isn't a diet for me, it's not a quick fix it's a way of eating. SO, don't sweat the small stuff. If the last week has been tough, and the last two afternoons particularly so remind yourself that every moment is a chance to "start over again" and just get back at it. One week, or 2 afternoons in the grand scheme of things isn't worth the stress.
OMG, you are absolutely right! I have to get my mindset back right! The longer I keep doing this the longer it takes me to get back right. I will get there tho, I have to. I had to get rid of anything possibly sweet in the house last time. I haven't brought anything back in the house like that, but other people send stuff here...like the Oreos and its like ugh, gotta start all over cleaning the cabinet back out. Haha I will get this all figured out, get back in the groove, and it will be that time again. 😉3
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