health Archives - Food & Wellness

Managing Chronic Migraines: Understanding Triggers & Relief

February 20, 2024February 20, 2024MubarraLeave a comment

Living with chronic migraines can feel like navigating a relentless storm, where every flash of light and rumble of thunder threatens to disrupt your day. While migraines can stem from various factors like stress, hormonal shifts, and environmental stimuli, one often-overlooked culprit is food. In this comprehensive guide, we’ll delve into the intricate connection between chronic migraines and their triggers, along with exploring nutritional tips and lifestyle modifications that may offer relief.

Unraveling the Mystery of Food Triggers:

For many migraine sufferers, certain foods and beverages can act as triggers, igniting debilitating headaches and accompanying symptoms. Common culprits include:

Tyramine-Rich Foods: Aged cheeses, cured meats, and fermented foods.
Histamine-Containing Foods: Aged cheeses, alcohol, and fermented foods.
Caffeine: Excessive consumption or sudden withdrawal.
Artificial Sweeteners: Aspartame and other additives.
MSG (Monosodium Glutamate): Found in processed foods, soups, and Asian cuisine.

Nutritional Tips for Migraine Management:

Beyond identifying and eliminating trigger foods, adopting a migraine-friendly diet rich in nutrient-dense foods can significantly aid symptom management. Here’s how:

Focus on Whole Foods: Opt for unprocessed options like fruits, vegetables, lean proteins, and whole grains to provide essential nutrients and antioxidants.
Stay Hydrated: Aim for at least eight glasses of water daily, and incorporate hydrating foods like watermelon and cucumber into your diet.
Balance Blood Sugar: Eat regular, balanced meals and snacks to maintain stable blood sugar levels.
Mindful Eating: Pay attention to how certain foods make you feel and keep a food diary to track potential triggers.
Consider Supplements: Consult with a healthcare provider about supplements like magnesium, riboflavin (vitamin B2), and coenzyme Q10, which may reduce migraine frequency and severity.

Lifestyle Modifications for Migraine Management:

Incorporating lifestyle changes alongside dietary adjustments can further support migraine management and overall well-being. Here are some key strategies:

Manage Stress: Prioritize stress-reducing activities such as meditation, yoga, and deep breathing exercises.
Prioritize Sleep: Aim for seven to eight hours of quality sleep each night and establish a consistent sleep schedule.
Regular Exercise: Engage in light cardiovascular exercises like walking or cycling for at least 30 minutes, 3-4 times a week.
Maintain Good Posture: Be mindful of your posture, especially when using electronic devices, and take breaks to prevent muscle tension.
Consistency is Key: Implement dietary and lifestyle changes consistently for optimal results.

Finding Relief with Natural Remedies:

In addition to dietary and lifestyle modifications, certain natural remedies may offer relief from migraine symptoms. Consider:

Peppercorns: Soaking 4-5 peppercorns overnight and consuming them on an empty stomach in the morning is a simple yet effective remedy for migraine relief. Peppercorns contain piperine, a compound known for its anti-inflammatory properties, which may help alleviate migraine symptoms. Additionally, peppercorns stimulate digestion, aiding in the absorption of nutrients essential for overall health.
Tulsi Leaves:
Consuming 8-10 tulsi (holy basil) leaves daily can relieve migraines. Tulsi is revered in Ayurveda for its medicinal properties, including its ability to reduce inflammation and alleviate stress. Regular consumption of tulsi leaves may help calm the nervous system and prevent migraine attacks.
Chamomile Tea:
Chamomile tea boasts anti-inflammatory, anti-spasmodic, and soothing properties that make it a valuable ally in the fight against migraines. Regularly drinking 1-2 cups of chamomile tea can help relax tense muscles, ease tension headaches, and promote overall relaxation. Additionally, chamomile’s mild sedative effects may aid in improving sleep quality, a crucial factor in migraine management.
Cayenne Pepper: Cayenne pepper contains capsaicin, a compound known for its pain-relieving properties. Mixing 1/4th teaspoon of cayenne pepper with a cup of plain or lemon water and consuming it can stimulate blood circulation and improve blood flow, thereby alleviating migraine pain. Additionally, cayenne pepper’s ability to desensitize nerve endings may help reduce the intensity of migraine attacks.

Ginger: Ginger is a potent anti-inflammatory agent that can help alleviate migraine pain by blocking the production of prostaglandins, compounds that promote inflammation and pain in the brain’s blood vessels. Chewing on a sliced piece of ginger or drinking ginger tea can provide relief from migraine symptoms and may even help prevent future attacks. Ginger’s digestive properties also aid in soothing gastrointestinal issues that may exacerbate migraines.
Pineapple and Papaya:

Fruits like pineapple and papaya contain enzymes such as bromelain and papain, respectively, which possess anti-inflammatory properties and aid in digestion. Consuming these fruits regularly can help alleviate gastrointestinal issues like acidity, bloating, and indigestion, which are common triggers for migraines. Additionally, the anti-inflammatory effects of bromelain and papain may help reduce inflammation in the body, thereby providing relief from migraine pain.

By incorporating these natural remedies into your daily routine, you can harness the power of nature to manage migraine symptoms effectively. However, it’s essential to remember that individual responses to these remedies may vary, and consulting with a healthcare professional is recommended before making any significant changes to your diet or lifestyle. With patience and persistence, relief from chronic migraines is within reach, allowing you to reclaim control over your health and well-being

Nutrient Loss From Batch Cooking

September 11, 2023September 11, 2023NamrataLeave a comment

Batch cooking is a way of cooking a lot of food at once so you can eat it all in a short amount of time. Basically, you’re in charge of planning, cooking, and storing your meals for a few hours each week.

There are many benefits to batch cooking. The most obvious one is that it saves you time. You can prepare multiple meals throughout the week and have them ready to eat when you get home. Another benefit is that you can save money. Batch cooking allows you to buy ingredients in bulk and cut down on food waste. You can also use it to portion out meals and plan meals. It also makes meal prep and freezer-friendliness easier. Batch cooking is popular among busy people, busy parents, students and people who want to cook healthier and save money. It’s also becoming more popular among people looking for sustainable cooking methods and ways to reduce food waste.

Batch cooking is a time-saving and cost-effective method that involves preparing multiple meals at once and storing them for later consumption.

Prepare meal in batch cooking — Photo by Maarten van den Heuvel on Unsplash

While batch cooking offers numerous advantages, But also that can be a potential loss of nutrients when foods are cooked in large amount and stored for extended time. The nutrient loss primarily occurs due to factors like heat, exposure and heating. Some vitamins, like vitamin C and some B vitamins, heat-sensitive and can break down during cooking.

Nutrient Loss In Batch Cooking — Image by freepik

Batch cooking can cause you to lose some of your nutrients. Here are the factors that nutrients loss from batch cooking-

Heat exposure – Long-term cooking or high heat can lead to the breakdown and loss of several vitamins, including vitamins C and B, in the cooking liquid or by evaporation. Consider utilising lower heat and shorter cooking periods to reduce nutritional loss.

Nutritional Value affected by heat exposure — Image by freepik

Nutrients that are water soluble – Some nutrients, such as vitamin C and the B vitamins, are water soluble and may leach into the cooking liquid. These nutrients may be lost if this beverage is not drank or included in the final meals. These nutrients may be preserved by adding the cooking liquid to sauces, soups, and stews.

Storage conditions -Proper storage of batch-cooked meals is crucial to retain nutrients. Exposure to light, air, and heat during storage can cause nutrient degradation.

Store food in refrigerator — Image by freepik

Partial cooking times can be tricky to adjust – Partial cook times can be tricky. Some foods, like vegetables, require only partial cooking in order to prevent them from becoming soggy or losing their nutrient , flavour or texture as they are frozen and thawed. But it can be challenging to cook everything to the correct stage while keeping it safe to eat.

Nutritional Impact On Mental Health

August 15, 2023August 15, 2023NamrataLeave a comment

Nutritional Impact on mental health – What’s the connection between food and mental health? Basically, what we eat has a direct effect on our brain chemistry, which is what our brains need to be able to do their best. Let’s start by talking about the science that shows there’s a connection between what we eat and our mental health.

The Nutrition we are taking from food direct impact on mental health. A balanced diet that includes nutrients essential for brain function and support a healthy gut is vital for promoting positive mental well being. Conversely, a poor diet high poor diet high in processed foods and lacking essential for brain function.

Food And Mood connection what we eat has a direct impact on mental health — Image by freepik

According to World Health Organisation (WHO) (2019), mental disorders “are

generally characterized by some combination of abnormal thoughts, emotions, behaviour

and relationships with others.” These affect the quality of life of people and some might

appear in early adolescence. The determinants are not only individual capabilities of

coping with emotional challenges, but also social, political, environmental, working

conditions and community support. The WHO also confirms that stress, genetics,

nutrition, perinatal infections and exposure to environmental hazards are contributing

factors to mental disorders.

The Connection Between Food And Mood

The relationship between food and mood is indeed complex and multifaceted. The nutritional impact of the food we consume plays a crucial role in influencing our mental health and well-being in several ways.

Food has a positive and negative impact on brain health, when you eat good amount of nutrition your body and brain shown positive impact — Image By Freepik

Carbs And Mood – Carbohydrates are the primary source of energy for the brain. When you consume carbohydrates, they are broken down into glucose, which is used by the brain and other organs as fuel. Maintaining stable blood sugar levels is crucial for optimal brain function. Low blood sugar levels can lead to fatigue, irritability, difficulty concentrating, and mood swings. Conversely, consuming carbohydrates can help regulate blood sugar levels and improve mood and cognitive function and The brain requires a steady supply of glucose to function optimally. Complex carbohydrates, such as whole grains, provide a slow and sustained release of glucose into the bloodstream, providing a steady source of energy for the brain. This can help maintain focus, concentration, and overall cognitive function.

Foods high in carbs are an important part of healthy diet — Image By Adobe Stock

Protein And Brain Function – Proteins are responsible for building and maintaining the structural components of neurons. For example, cytoskeletal proteins like actin and tubulin help give neurons their shape and provide support for their processes, such as axons and dendrites also protein. Proteins act as messengers to relay signals within and between neurons. Receptor proteins on the surface of neurons bind specific neurotransmitters, initiating a series of biochemical reactions that transmit the signal from the cell membrane to the nucleus, influencing gene expression and other cellular processes.

Omega 3 fatty acids – Omega-3 fats, particularly docosahexaenoic acid (DHA), are a major structural component of brain cell membranes. They help maintain the integrity and fluidity of these membranes, allowing for proper communication between brain cells.

Omega-3 fats have anti-inflammatory properties that can help reduce chronic inflammation in the brain. Inflammation is associated with various neurological disorders, including Alzheimer’s disease, Parkinson’s disease, and depression. By reducing inflammation, omega-3 fatty acids may help protect against these conditions and promote overall brain health.

Include Omega-3 fatty acids in your diet that will helps prevent heart disease and stroke — Image By Adobe Stock

Depression, Immunity And Nutrition – Dietary patterns can affect immune system function and inflammatory responses in the body. For example, a diet high in processed foods, added sugars, and unhealthy fats may promote inflammation and contribute to immune dysregulation. On the other hand, a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats has been associated with reduced inflammation and improved immune function.

Conclusion – The food we eat has a direct impact on mental health. A balanced diet that includes nutrient essential for brain function and support healthy gut is vital for promoting positive mental well- being. A poor diet high in processed foods and lacking essential nutrients. Paying attention for dietary choices for maintaining good mental health.

The Sizzling Benefits of Healthy Grilling in the Summer

May 18, 2023May 18, 2023MubarraLeave a comment

Introduction

Summer is the perfect time for backyard barbecues and sizzling grills. Discover how grilling can be a healthy cooking method when approached mindfully. In this article, we’ll explore the advantages of healthy grilling and provide tips for incorporating it into a balanced and nutritious diet.

Reduced Fat Content

Grilling helps lower overall fat content by allowing excess fat to drip off the food. Research from the American Institute for Cancer Research (AICR) indicates that grilling meats can be a healthier alternative to frying or deep-frying. In fact, a study published in the Journal of Food Science found that grilling chicken breast reduced its fat content by 50%, without compromising flavor and tenderness.

Retained Nutrients

Grilling vegetables and fruits helps preserve their natural nutrients better than boiling or steaming. The Journal of Agricultural and Food Chemistry highlights a study showing that grilling certain vegetables, such as bell peppers and zucchini, increases their antioxidant levels compared to other cooking methods. This is because grilling retains water-soluble vitamins like vitamin C and antioxidants like carotenoids.

Intensified Flavors

Grilling imparts a unique and smoky flavor to foods, enhancing their taste and reducing the need for excessive seasoning or sauces. The Journal of Food Science reveals that grilling enhances the overall sensory quality and palatability of various meats and vegetables. By using marinades or dry rubs with herbs and spices, you can further enhance flavors without relying on excessive salt or unhealthy ingredients.

Healthier Cooking Techniques

Grilling promotes healthier cooking by minimizing the need for added oils and fats. According to the Academy of Nutrition and Dietetics, grilling allows you to cook foods without breading or batter, resulting in reduced calorie and fat intake. Additionally, excess fat drips away from the food while grilling, resulting in a leaner final product.

Conclusion

Grilling can offer numerous benefits when approached mindfully and with healthy ingredients. With reduced fat content, retained nutrients, intensified flavors, and healthier cooking techniques, it’s an enjoyable way to incorporate nutritious meals into your summer menu.

So, fire up the grill, savor the flavors, and embrace the healthy goodness of grilling this summer!

Grilled Lemon Herb Salmon

Author: Mubarra Mansoor
Total Time: 15-20 minutes
Yield: 1
Method: Grilling
Cuisine: Western
Diet: Gluten Free

Description

Here’s a delicious and nutritious recipe to get you started on your grilling adventure. This one-portion delight is perfect for a quick and satisfying meal:

Ingredients

Salmon fillet: 150 grams
Lemon juice: 15 grams (juice from approximately half a lemon)
Olive oil: 10 grams
Garlic cloves: 5 grams (1 clove)
Fresh parsley: 5 grams (a small handful)
Fresh dill: 5 grams (a small handful)
Salt: 2 grams
Black pepper: 1 gram

These measurements are approximate and can be adjusted according to personal preference.

Instructions

Preheat the grill to medium heat.
In a small bowl, combine the lemon juice, olive oil, minced garlic, fresh herbs, salt, and pepper.
Place the salmon fillet on a sheet of aluminum foil.
Brush the marinade over the salmon, ensuring it’s evenly coated.
Wrap the salmon tightly in the foil, creating a packet.
Place the foil packet on the preheated grill and cook for about 10-12 minutes, or until the salmon is flaky and cooked to your liking.
Carefully remove the foil packet from the grill and let it rest for a minute before unwrapping.
Serve your flavorful grilled salmon with a side of grilled vegetables or a fresh salad. Enjoy!

Conclusion: Embrace the sizzling benefits of healthy grilling this summer. Reduce fat content, retain essential nutrients, intensify flavors, and explore a world of delicious possibilities. So, gather your friends and family, fire up the grill, and create mouthwatering meals that will leave everyone asking for seconds. Happy grilling!

Nutrition

Serving Size: 1
Calories: 350 Kcal
Fat: 25 g
Carbohydrates: 5 g
Protein: 30 g