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13 superfoods that help prevent and manage migraines

13 superfoods that help prevent and manage migraines

Individuals grappling with migraine attacks would perhaps understand best that headaches can be debilitating, affecting one’s daily routines considerably. A migraine attack is a severe throbbing headache, typically on one side of the head, accompanied by symptoms like vomiting, nausea, and light and sound sensitivity. These attacks occur intermittently and may last varying durations, differing between individuals. Let’s get insights into certain foods that can help fight migraines and control their symptoms.

Boiled spinach
Some studies have shown that magnesium may block certain brain signals that cause migraine attacks, while other research articles suggest that magnesium is essential to stop the development of certain chemicals that may contribute to migraines. Thus, magnesium-rich foods can help individuals with migraines control their symptoms. Half a cup of boiled spinach contains nearly 78 mg of magnesium; moreover, it is an excellent source of iron, whose deficiency can cause low oxygen levels in the brain and lead to migraines. Further, it is advisable to have vitamin C-rich foods alongside foods rich in iron to ensure optimal iron absorption.

Bananas
An extreme dip in blood sugar levels can cause or exacerbate migraine headaches. Besides being rich in magnesium and potassium, bananas provide an instant surge of energy and prevent the onset of a migraine attack. Bananas are also healthier alternatives to processed sugary foods like chocolates and cookies. Moreover, it is imperative to stay hydrated at all times, particularly when one is prone to migraines. Bananas are high in water content and help prevent dehydration. This humble fruit may be added to several quick preparations, including shakes, smoothies, and fruit salads.

Fatty fish
Studies have demonstrated that a meal plan containing foods rich in omega-3 fatty acids can help with migraine relief. Fatty or oily fish varieties like salmon, tuna, herring, and mackerel are packed with omega-3 and should be a part of one’s daily meals.

Herbal tea
Tea has been recommended as a natural headache reliever for ages, and for a good reason. Herbal teas can provide one with much-needed hydration, besides acting as an antioxidant in the body. Research suggests that herbal teas such as ginger tea, turmeric tea, peppermint tea, and chamomile tea can be helpful for individuals suffering from migraine attacks.

Berries
Berries such as blackberries, strawberries, and blueberries contain a flavonoid antioxidant known as quercetin, which can help with controlling migraine symptoms. Berries are also good sources of magnesium, an essential nutrient for migraine prevention and management.

Almonds
Besides being excellent for strong hair and nails and good skin, almonds can help manage migraines, as they are rich sources of magnesium. They are also highly fibrous foods and contain healthy fats, which are essential for overall health and well-being.

Flaxseeds
Flaxseeds are gaining considerable popularity as superfoods due to their high nutritional value. These are packed with omega-3, which is essential to fight migraines. Moreover, a spoonful of flaxseeds has 3 grams of fiber, including soluble fiber, which can help manage blood sugar and cholesterol and prevent hypoglycemia. One may purchase pre-ground flaxseeds or grind them using a food processor. Ground flaxseeds may be consumed directly or added to salads, shakes, and smoothies.

Turnip greens
These healthy greens are loaded with phosphorus and vitamins A and K; they are also rich sources of magnesium and can be a great addition to one’s meal plan for managing migraines. However, since they also contain high sodium levels, which can trigger or worsen migraine-related symptoms, it is advisable to have turnip greens in limited quantities and avoid adding salt while cooking them.

Yogurt
Yogurt is popular as a rich protein source and a natural probiotic that can help with gut issues. In addition, it contains high levels of riboflavin, a vitamin B-complex component that is shown to reduce the instances of migraine attacks among patients prone to them. It can also increase the effectiveness of certain interventions prescribed to manage migraines. However, it is best to avoid sweetened or flavored yogurts and stick to plain yogurts in order to manage migraines.

Watermelon
Dehydration can be a major contributing or aggravating factor for people suffering from migraines. It can significantly lower oxygen levels in the brain and affect one’s pain receptors. Watermelon is among the best natural thirst quenchers, with water accounting for 92% of its constituents. It is also a good antioxidant and is packed with essential nutrients like vitamins A, C, and B5, and potassium, making it one of the best foods for migraines.

Ginger
Ginger is regarded as a powerhouse of anti-inflammatory compounds that can considerably aid in migraine symptom management. It can also help treat constrictions in blood vessels, which may act as contributing factors to migraine attacks. Further, ginger can help address other migraine-related symptoms, such as nausea and vomiting. Chopped or julienned ginger may be added to gravies, stir-fries, and soups to enhance flavor while managing migraines. Moreover, ginger tea is widely recommended as a natural remedy for migraines.

Fresh figs
These delicious fruits are packed with potassium, a nutrient that can help relieve severe migraines and enhance nerve-cell functioning. However, dried figs contain tyramine, an amino acid associated with worsening of migraine headaches. Thus, it is recommended that people with migraines include only fresh figs in their meal plans.

Kale
Like other leafy greens, kale is a rich source of magnesium, essential for migraine management. Additionally, it is loaded with omega-3 fatty acids and fiber, both of which are essential to prevent migraines and conditions associated with it, such as hypoglycemia. Stir-fried or steamed kale is a healthy inclusion to one’s meals. It may also be added to smoothies, salads, and soups.

Besides following a healthy lifestyle and incorporating certain foods into one’s nutrition regime, people with migraine should limit or avoid foods containing high levels of tyramine, such as aged cheeses like Parmesan and Swiss cheeses, cured meats, sauerkrauts, and pickled foods. Staying hydrated and maintaining an active lifestyle can also contribute to preventing and managing migraines.

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Have you ever woken up feeling tired and lethargic despite sleeping for seven to eight hours at night? It could be due to poor sleep quality. Disturbed sleep influences the rest of your day: how you think, your performance at work, and other tasks. The causes of poor sleep are many, including a faulty mattress, distractions in your room, or a heavy dinner. Avoiding the following mistakes before bed can help you sleep better: Staring at a screen Using gadgets close to bedtime is probably the most common mistake in the digital age. The blue light emitted from screens affects the production of a specific hormone responsible for inducing sleep and regulating the circadian rhythm. Apart from the blue light emission, the television or mobile phone sound can be a distraction that keeps you awake. High noise levels create lots of mental stimulation and disturbance, preventing the brain from shutting down. Hence, it is advisable to avoid using phones, televisions, and laptops for at least an hour before bed. Exercising Exercise is among the best solutions for good health, but you must do it at the right time. Physical activity late in the evening or at night hampers sleep patterns by increasing stress and raising body temperature.
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Food gets broken down into glucose by the body to release energy for its functioning. Most meal plans combine fats, proteins, sugars, and other essential carbohydrates vital for healthy growth and organ function. However, people with diabetes should be careful about seemingly healthy foods as it can trigger a spike in their blood glucose levels. Here are different foods that are bad for diabetes and should not be eaten regularly: Various foods that are bad for diabetes patients Fruit juices and other drinks Sugar consumption via beverages can spike insulin levels drastically. Did you know that lots of seemingly healthy store-bought fruit smoothies, sports drinks, bottled juices, and sodas can spike blood sugar levels too? Also, natural fruit juices are not necessarily a healthy option as they are high in fructose. Aside from this, cola, iced tea, lemonade, and other flavored beverages are excessively high in carbs, sugar, and fructose. Their regular consumption can trigger insulin resistance, forcing healthy cells to reject insulin and extract glucose for energy. Another crucial thing to remember is to avoid any type of spirit if you have diabetes. These contain empty calories and can worsen the condition significantly. Cereals, yogurt, and dried fruits Daily breakfast cereals are fortified with essential vitamins and nutrients that make up for a wholesome meal.
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Strengthening the lungs can help one avoid respiratory issues and diseases. Even when diagnosed with a lung-related illness, making significant changes to the lifestyle and food regimen can help people manage the symptoms and restore lung function. However, it is equally important to avoid the food items that damage these organs and cause issues like inflammation, sneezing, and wheezing. Here are a few foods to avoid to improve lung health: Salty food Foods with excessive salt should be avoided as their long-term consumption can have severe consequences on the overall health. Excess sodium in such food items can enlarge the muscles of the heart, cause headaches, increase blood pressure, and lead to a wide range of kidney-related issues like stones. Such foods can also have a negative effect on the health of the lungs and have been linked to an increased risk of bronchitis. Additionally, too much salt in meals can also worsen the symptoms of respiratory issues like asthma. This is because sodium can cause fluid retention, leading to shortness of breath in those with lung diseases. To reduce its intake, one should start by limiting salt in their meals and instead add more herbs and spices as seasoning.
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Migraine headaches are a devitalizing experience. It completely saps the person of energy and prevents them from being productive during these episodes. There is usually a build-up to a migraine attack which is different for every individual. The phase before the actual migraine attack is known as the aura, and people may report seeing flashes of light or experiencing a tingling sensation. Below are some options for treating migraine headaches: Treatment options Nurtec Nurtec is a treatment option that helps relieve some symptoms of migraines. It reduces the severity of headaches and sensitivity to light. Nurtec is usually taken on alternate days to prevent migraines and other pain associated with the condition. Ubrelvy Ubrelvy, a fast pain-relief, is a treatment option that blocks calcitonin gene-related peptide (CGRP) in the body. CGRP is associated with migraine attacks, and suppressing it goes a long way in treating the condition. Excedrin This pain reliever does not just treat migraine headaches but also pain in other parts of the body. Excedrin provides fast pain relief to the patient. Qulipta Qulipta is a treatment option that helps prevent migraines over a more extended period. However, medical professionals do not recommend this treatment option to people suffering from kidney or liver problems.
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A pet’s fur can be the perfect breeding ground for fleas and ticks. These pests can annoy your pet throughout the day. Such parasites can also cause several health problems like Lyme disease and skin infections in dogs and humans. Fortunately, pet care experts have developed several ways to rid these critters of your furry friend. Here are four handy tips that help with managing flea and tick infestations in dogs: Initiate a treatment plan If your pet develops a pest infestation, the first and foremost thing to do is get them on a treatment plan. Here are a few prescriptions that can be helpful: Bravecto® (Fluralaner) This prescription for dogs comes in two types: a chewable option or a topical solution. Bravecto is approved by the FDA and works on dogs and puppies at least six months of age who weigh at least 4.4 pounds. If you pick the chewable option for your pet, it must be given with their food once a month. Alternately, the topical solution must be applied once every 12 weeks. You can also check out special offers on Bravecto’s website for attractive discounts on their products. Simparica Another recommended treatment for fleas and ticks is the FDA-approved chewable from Simparica.

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