nutrition 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

Will power- The Dietician’s Best kept Secret

September 4, 2023September 4, 2023Rajeshwaree JadejaLeave a comment

Willpower is crucial while beginning a health journey. Making and maintaining healthy adjustments to your routines, way of life, and health-related decisions requires mental fortitude and tenacity. Here are some pointers for developing and sustaining willpower as you start your journey toward better health,

Strategies to Strengthen Your Willpower on the Path to Better Health:

Set Clear Goals: Clearly define your health goals by setting them. Clear goals provide direction and purpose whether you’re trying to lose weight, get more fit, eat healthier, or manage a particular health problem.
Start Small: Make small, doable adjustments at first. Burnout can result from attempting to completely change your way of life overnight. Start by making one or two small, manageable changes, then progress from there.
Create a Plan: Create a detailed strategy outlining the precise measures you’ll take to accomplish your objectives. A roadmap can help you remain on track and make your journey appear less overwhelming.
Visual Reminders: Use visual clues, such as post-it notes or pictures, to remind yourself of your objectives and the reasons you initially began your path toward better health.
Maintain a positive mindset: Remind yourself of the advantages of your work as you visualize your success. Your motivation and willpower can both be strengthened by positive thinking.
Stay Accountable: Discuss your objectives with loved ones, close friends, or a support group. Having someone to keep you accountable can add another level of encouragement and incentive.
Reward Yourself: Celebrate your progress and reward yourself for your accomplishments. No matter how minor, rewarding oneself for achieving goals will help you stay motivated.
Practice Self-Care: Prioritize self-care practices including getting enough sleep, stress management, and participating in activities you enjoy. Taking care of your overall well-being can help you have more willpower.
Mindfulness and Meditation: Practices like mindfulness and meditation can help you stay in the moment and reduce stress. These methods can also help you become more self-aware of who you are and make it easier for you to control your impulses.
Learn from Setbacks: It’s common to experience difficulties and setbacks while pursuing good health. Consider these events as chances to develop and learn rather than giving up. Examine what went wrong and consider changes to your strategy.
Consistency is Key: Building lasting habits requires consistency, which is why consistency is so important. Utilize your resolve to follow through on your strategy even on the days when you lose inspiration.
Visual Reminders: Use visual clues, such as post-it notes or pictures, to remind yourself of your objectives and the reasons you initially began your path toward better health.
Flexibility and Adaptability: Keep the option of changing your plan open. Being able to adjust without giving up is crucial since life is full of unexpected turns.

Keep in mind that willpower can fluctuate over time, so it’s critical to support it with self-care and constructive criticism. Your resolve will probably grow stronger as you see the results of your efforts, making it simpler to carry on with your journey for better health.

One pot meal: Paneer and Vegetable Stir Fry with Brown Rice

May 18, 2023June 5, 2023MubarraLeave a comment

One pot meal: Paneer and Vegetable Stir Fry with Brown Rice

Author: Mubarra Mansoor
Total Time: 30 minutes
Cuisine: Indian
Diet: Gluten Free

Description

One pot meals are a great way to save time and effort in the kitchen, while also providing a balanced and nutritious meal. This Paneer and Vegetable Stir Fry with Brown Rice is a perfect example of a quick and healthy one-pot meal that can be prepared in no time.

Paneer is a good source of protein and calcium, while vegetables add fibre, vitamins, and minerals to the dish. Brown rice is a whole grain that provides complex carbohydrates, fibre, and a range of vitamins and minerals.

Scale

Ingredients

50g paneer, cut into small cubes
50g brown rice, washed and soaked for 15 minutes
1/2 cup mixed vegetables (carrots, beans, capsicum), chopped
1 garlic clove, minced
1 tsp ginger, grated
1 green chilli, chopped (optional)
1 tbsp oil
Salt, to taste
1/4 tsp black pepper powder
1/4 tsp cumin powder
1/4 tsp coriander powder
1/4 tsp turmeric powder
1/2 cup water

Instructions

Rinse the brown rice in water and soak for 30 minutes.
Heat oil in a pan and add cumin seeds.
When the cumin seeds start to splutter, add the chopped onion and sauté until it turns translucent
Add the minced garlic and grated ginger and sauté for a minute.
Add the sliced bell pepper, carrot, green beans, and peas, and stir fry for 2-3 minutes.
Add the paneer cubes, coriander powder, turmeric powder, red chilli powder, and salt. Stir fry for another 2-3 minutes.
Drain the water from the soaked brown rice and add it to the pan.
Add 2 cups of water and stir well.
Cover the pan with a lid and let it cook on a medium flame for 25-30 minutes, or until the rice is cooked and the water is absorbed.
Once done, turn off the flame and let it rest for 5 minutes.
Fluff the rice with a fork and serve hot.

Nutrition

Serving Size: 1
Calories: 292 kcal
Fat: 13.9 g
Carbohydrates: 31.4 g
Fiber: 4.2 g
Protein: 10.4 g

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!