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11 foods that may help relieve migraine

11 foods that may help relieve migraine

As we go through life, we might experience various health issues. Some conditions can be cured, while others may require prescriptions to manage symptoms. However, one common ailment is migraines, which can cause intense headaches and throbbing pain. Healthcare professionals can suggest different treatments and therapies to alleviate the pain and improve the condition. Additionally, several home remedies include incorporating specific foods into one’s meal plan, which could help manage migraines. Some of them are:

Banana
Banana is fantastic for a quick snack, gives an instant energy boost, and has health benefits that could reduce migraines. It is rich in magnesium, which is helpful when people develop severe headaches. Bananas are also about 74 percent water, which could help hydrate the body. One could grind the bananas to make a smoothie if they want to enjoy the food in a different form. One could combine it with other healthy vegetables and fruits to make the meal more enjoyable. However, speaking to a healthcare expert before changing a meal regime is important.

Eggs
Eggs are a staple in several households as they are easy to source and prepare and an affordable meal choice. One must consider preparing it in scrambled form to derive health benefits. Eggs are nutrient-dense and are beneficial for those suffering from migraines. A few notable benefits derived from the food include magnesium, proteins, vitamins, and zinc, all of which help reduce the effects of migraines. One should avoid frying the egg as the oil used to prepare the dish may contain unhealthy fats that could prove unhealthy.

Almonds
Nuts like almonds could be added to an individual’s food intake to fight migraines and their effects. Rich in magnesium, healthy fibers, and fats, the food source helps manage one’s overall well-being. Therefore, someone who eats almonds might notice a significant improvement in migraine symptoms. Other nuts that are beneficial for migraines include Brazil nuts and cashews. Nonetheless, one should consult a healthcare professional about their daily consumption to avoid overeating almonds, which could have certain side effects.

Flaxseeds
Flaxseed is a go-to choice for most people with migraines. Magnesium deficiency is among the most common causes of persistent or cluster headaches. Since this seed is rich in magnesium, it could help reduce and manage throbbing migraines. Other healthy seeds to add to a meal include pumpkin and chia seeds. Pumpkin seeds are also high in fiber, which could improve bowel movements, especially in people where constipation is the leading cause of a migraine.

Ginger
The herb has been used in various remedies for centuries. Therefore, one could introduce ginger to their meal regime to counter the effects of migraines. Ginger extracts are known to increase serotonin, a chemical messenger that could stop migraines by reducing inflammation and restricting blood vessels. Moreover, the naturally occurring oil in ginger contains gingerols and shogaols, which have anti-inflammatory and pain-relieving effects. These may help in treating nausea and vomiting. One could consume ginger in its raw or powdered form or mix it into their food for its health benefits.

Coffee
While coffee may have certain health benefits for migraines, one should keep tabs on how much they consume. During a headache, the blood vessels swell, tighten, or go through other changes, which may increase the blood flow in the brain. The enhanced pressure around the nerves sends pain messages to the brain, which could bring on a migraine. Here’s where coffee comes in handy. Its caffeine content has vasoconstrictive properties, which means blood vessels narrow to restrict blood flow, which may alleviate pain. However, if one finds that they are too reliant on coffee, they should speak to experts and devise a plan to manage intake.

Watermelon
Fruits like watermelon are high in water content and can help keep you hydrated, which is necessary to keep migraines in check. A fun way to introduce watermelon to a meal regime is by making a salad or sipping a refreshing watermelon fizz. Other water-rich fruits that could help fight migraines include avocados, cantaloupe, and melons.

Blueberries
Eating a handful of blueberries each morning may benefit from relieving migraines and other associated symptoms. The berries are rich in antioxidants, which are crucial in reducing inflammation. Therefore, eating them could help lower blood pressure, reducing vasodilation in blood vessels. The process contributes towards a lower number of throbbing migraines. Other berries to include in meal plans are strawberries, blackberries, and raspberries. To make the meal more interesting, one could make a smoothie by blending all the berries. Or toss them into a healthy cereal, yogurt, or salad.

Spinach
The leafy green vegetable is one of the top foods to fight symptoms of migraines. Spinach contains magnesium, which is known to prevent neurons from turning hypersensitive. As a result, it helps keep sudden migraines at bay. Due to its rich fiber content, other leafy green vegetables like kale may also help manage migraine symptoms. If one does not enjoy eating these alone, one can always blend them into soups and salads or consume them as chips for additional health benefits.

Salmon
Fish like salmon are highly effective in fighting migraines and their associated symptoms. The fatty fish is rich in omega-3 fatty acids -EPA and DHA – which provide anti-inflammatory properties to fight such severe headaches. Salmon also contains B vitamins like riboflavin (B2), which could help improve one’s symptoms and carry out daily tasks more easily. One could include Other fatty fish in their meal regime, including cod, halibut, and mackerel.

Dark chocolate
Those who enjoy eating dark chocolate must know it may be suitable for controlling migraines. This food is rich in about 70 percent cacao. These ingredients contain magnesium and riboflavin, which help soothe inflamed blood vessels. As a result, dark chocolate lowers blood pressure, which is otherwise a trigger factor for migraines. However, too much dark chocolate could have other effects on the body. Therefore, one should eat this in moderation and after getting an opinion from a health care provider.

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Foods to Eat and Avoid for Optimal Kidney Health

Kidneys help filter waste from the blood and dispose of it off the body via urine. They also help balance the electrolyte and fluid levels in the body. But, conditions like high blood pressure and diabetes may intervene with their ability to work as required. Furthermore, damage to the kidney might also result in chronic kidney disease. Hence making changes in your meal plan is a vital aspect of treatment. You can prevent damage to these organs by following a kidney-healthy meal plan. Below, we will address some foods to eat and avoid for better kidney health. Foods to eat Cauliflower Cauliflower is a nutritious vegetable. It's an excellent source of folate, Vitamins B, K, and C. It's rich in anti-inflammatory compounds like indoles, a fiber source. In addition, you can use mashed cauliflower as a replacement for potatoes. For example, a cup of cooked cauliflower has 40 mg of phosphorous, 176 mg of potassium, and 19 mg of sodium. Sweet potatoes They are relatively similar to white potatoes but have more fiber content, resulting in them breaking down more gradually. Hence, you will experience a less spike in insulin levels. Sweet potatoes are also rich in vitamins and minerals like potassium that help balance the sodium levels in the body and lower their impact on the kidneys. But, since sweet potatoes have a high potassium content, people on dialysis or those with CKD should curtail the intake of this vegetable. Red bell peppers They are rich in flavor and low in potassium, but that is not the sole reason they are considered a hit among people with kidney disease. Red bell peppers have Vitamin C and A sources and are also high in fiber, folic acid, and B6 vitamin content. In addition, red bell peppers are also suitable because they have lycopene, an antioxidant that shields against some cancers. You can eat them raw with a dip, mix them into your salad, or enjoy them as an appetizer. Some people also like roasting bell peppers and using them as a topping for lettuce salads or sandwiches. Olive oil It contains healthy fat and has anti-inflammatory properties. Since it is monosaturated fat, it stays stable even at higher temperatures as you cook. Thus, switching to extra virgin olive oil can give you more antioxidants while you still enjoy your favorite dish. Green vegetables Leafy veggies like spinach, kale, romaine, arugula, and cabbage are hydrating, low in calories, and have high antioxidant and vitamin content. If you wish to be cautious about your mineral levels, you must opt for cabbage and arugula, which are nutrient-rich and lower in sodium, potassium, phosphorous, and calcium. In addition, kale and spinach have a high potassium content, which is ok for people seeking to improve their kidney health, but best for those already dealing with chronic kidney disease. Blueberries They are called superfoods because they are rich in antioxidants and are a low-calorie Vitamin-C and fiber source. You can stock them in abundance from your local grocery store or farmer’s market. You can also shop for frozen berries in the off-season and enjoy healthy smoothies. People with kidney diseases can also eat other berries like raspberries, cranberries, and strawberries. Apples Apples are low in potassium and rich in fiber when you eat them with peel. They also have a natural anti-inflammatory effect and are ideal for your kidneys. Foods to avoid Soda Soda has zero nutritional benefits and instead has high sugar content. It only adds to the extra calories. Some studies link high soda consumption to conditions like kidney disease, osteoporosis, dental problems, and metabolic syndrome. If you opt for their lower calorie alternative like coke zero, even that will do you no good, as it has no nutritional value and contains artificial sweeteners and additives. Hence, you must omit soda and opt for healthy beverages like water. If you do not enjoy plain water, add a slice or two of fresh fruit for added flavor. Avocados Avocadoes are known for their many nutritious qualities. They are rich in antioxidants, fiber, and heart-healthy fats. Even though consuming avocado is often considered healthy, people with kidney disease must avoid it as avocados have a high potassium content. An average-sized avocado has about 690 mg of potassium. If you love the taste and do not want to eliminate it, you can reduce the portion size to only 1/4th of the avocado. In addition, it will lower potassium intake.  Salty foods Sodium or salt is one of the most prevalent inclusions in foods you consume daily. However, their density is higher in processed foods. Salt results in water retention and may cause blood pressure, lung, and heart disease. Healthy kidneys work towards maintaining the correct fluid balance in the body. So, if your kidneys do not function as desired, the fluid balance may be disturbed. Hence, you must curtail sodium-rich foods like processed foods, packaged items, and soy sauce. When cooking meals at home, opt for low-sodium alternatives. You can replace salt with spices and herbs and keep the salt shaker off the table. Dairy Dairy products like yogurt, cheese, ice cream, and milk are rich in protein, calcium, and other vital nutrients. They also contain potassium and phosphorous. People with stage three kidney disease might want to curtail their potassium, phosphorous, and protein intake, which is high in dairy. So, you can instead reach out for dairy alternatives like rice, soy, or almond milk as they have lower potassium, phosphorous, and protein content than cow’s milk. Bananas Though naturally low in sodium, bananas' potassium content is significantly high. So, to ensure your kidney disease does not aggravate, monitor your potassium intake, and it might be challenging if the banana is your staple. Conclusion Whatever you eat or drink will affect your health regardless of any health issue. Therefore, maintaining a healthy weight and following a balanced meal plan are prerequisites to staying fit and controlling blood sugar levels. A kidney-healthy meal plan is less about eliminating certain foods but following portion control and finding a balance of proteins, carbohydrates, and fats.

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Top 10 unfavorable cities for people with migraines

A migraine is a severe, recurrent, throbbing headache that typically develops on one side of the head. It may be accompanied by nausea, vomiting, and extreme sensitivity to light. Unlike regular headaches, migraines may last anywhere from a few hours to days, disrupting daily routine. Due to its severity, one may consider making some changes to avoid migraine triggers, which include environmental factors. Based on this, here are unfavorable cities for people with migraines. Unfavorable cities The following cities ranked poorly on the best cities scale, making them the most unfavorable for those with migraines: 1. Cincinnati, OH-KY-IN The lifestyle factors, such as long commute times, overtime hours, and stress levels in Cincinnati, take it to the top of the list of unfavorable cities to live in for people with migraines. Additionally, the city’s local food features several trigger foods that can contribute to a higher frequency of migraines. Recently, there has also been an increased risk of climate change, leading to winter warming, heavy rains, and floods, which could trigger a migraine. 2. Madison, WI Madison, Wisconsin, has a higher number of reported migraines or headaches per capita. This could be due to the unfavorable weather conditions (large seasonal temperature variance) in the city. The situation may also be further compounded by the high intake of trigger foods in the area, such as chocolates and pizzas. 3. Little Rock, AR Little Rock ranks high on the list of unfavorable cities for people with migraine to live in due to its rapidly changing weather. The city experiences extreme heat in the summer months. Due to changes in barometric pressure, it is also highly susceptible to frequent thunderstorms, which may trigger migraine attacks. 4. Knoxville, TN Cities in Tennessee have reported high barometric pressure changes, which could be linked to a change in weather conditions. Additionally, several lifestyle factors, such as long work hours, commute time, and food habits, can make matters worse for those with migraines. A combination of these factors has landed Knoxville on the list of unfavorable cities for people with migraines. 5. St. Louis, MO-IL St. Louis is home to frequent weather changes, which could negatively impact those dealing with migraines. These changes are linked to barometric pressure drops, which could give rise to migraine symptoms such as vomiting, nausea, numbness in the face or neck, pain (on both sides of the head), and increased sensitivity to light. Further, the city of St. Louis is known for its busy life, which can increase the risk of stress, which is one of the top triggers of migraine headaches. 6. Nashville, TN Nashville, too, has a high number of environmental factors that earn the city its place on this list. According to some studies, the city’s barometric pressure has been listed as a potential trigger for migraine headaches. The city is also home to unfavorable climate conditions, including frequent changes, extreme heat, and an increased likelihood of storms, which make it unfavorable for those living with migraines. 7. Johnson City-Kingsport, TN, and Bristol, VA Johnson City, Kingsport, and Bristol are tied for seventh position on the list of most unfavorable cities for people with migraines. This is largely due to environmental factors such as extreme weather and barometric pressure, eating habits, and lifestyle factors such as high stress levels, which could potentially act as migraine triggers. 8. Chattanooga, TN Chattanooga is the fourth Tennessee city on this list. According to experts, most weather-triggered migraine attacks are a result of barometric pressure changes that lead to transitions in weather. Chattanooga experiences several pressure changes a year, increasing the risk of headaches and other symptoms for those with migraines. 9. Greenville-Spartanburg-Anderson, SC Due to lifestyle factors such as high stress levels and eating habits, the areas of Greenville, Spartanburg, and Anderson also rank high on the list of unfavorable cities for those with migraines. 10. Canton-Massillon, OH People in the city of Canton have reported high stress levels and irregular sleep patterns. Experts suggest that this may be a result of economic factors, which can contribute to an increased frequency of migraine headaches. Albuquerque, New Mexico, was also featured on this list due to its environmental factors that could trigger migraines. Other cities that rank high on this list include Fort Wayne, Indiana, and Louisville, Kentucky. According to the CDC, people living in these cities had more reports of trouble sleeping per capita, adding to stress levels and increasing the likelihood of migraines. Criteria for the ratings The ranking is based on a study conducted by BestPlaces. The platform used the following criteria to rank 110 cities from most to least favorable for those living with migraines: - The prevalence of certain migraine-related prescriptions filled per capita - Lifestyle factors that may contribute to migraines such as hours worked, overtime worked, plane travel, frequency of vigorous exercise, frequency of having trouble sleeping, and frequency of sunburn - Exposure to environmental factors that may trigger migraines, such as barometric pressure changes (measurement of air pressure in the atmosphere), rapidly changing weather, extreme temperatures, divorce rate, and commute time - High intake of migraine-triggering foods such as citrus fruits and juices, cheese, chocolate, pickles, sour cream, nuts, pizza, coffee, tea, cola, foods with nitrates in them, hot dogs, sausages, peanut butter, and more Based on these factors, some of the most favorable cities for migraine sufferers include New Haven-Bridgeport-Stamford and Boston-Worcester-Lawrence, CT; McAllen-Edinburg-Mission, TX; El Paso, TX; Salinas, CA; Miami, FL; Honolulu, HI; Los Angeles, CA; Fresno, CA. Studies have found that mountainous regions are more likely to experience barometric pressure changes, increasing the frequency or severity of migraines. This factor dissipated significantly in areas that were flat and had a gentler climate, such as the Pacific Northwest. Those looking to relocate must look for a city with the fewest environmental triggers and the best access to healthcare. Nevertheless, lifestyle factors that act as triggers can often be controlled by modifying eating habits and inculcating a self-care routine that may reduce the frequency of migraines.

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