magnesium

Best and Worst Foods for Migraines

Health News, Migraine Headaches, Nutrition Info / By

Did you know that food can play an important part in triggering or preventing a migraine headache? Even though there are far more foods on the triggering side, don’t give up hope.  These foods can definitely help:

Ginger – a powerful anti-inflammatory that can ease chronic migraines, alleviate nerve pain and boost the immune system. It can be added to smoothies, juices, soups, salads, or used in baked dishes.

Water – essential to the proper functioning of the body. Dehydration is a common migraine trigger.

Riboflavin – also known as vitamin B2, this has been tied to the reduction in frequency of migraines. Can be found in lean beef, mushrooms, spinach, and broccoli.

Healthy fats – omega-3 fatty acids and monounsaturated fats can help reduce inflammation linked with migraine pain. One great source of Omega-3 is fatty fish, such as wild-caught salmon. Olive oil is a wonderful choice for monounsaturated fats. It has been shown in studies to decrease the duration, severity of pain, and frequency of migraine headaches.

Magnesium – linked by many studies with the natural prevention of migraines, particularly menstrual-related. Top food sources are quinoa, white potatoes, sweet potatoes, spinach, fresh amaranth, Swiss chard, brown rice, and whole grains.

Worst foods for migraineurs:

Tyramine or phenylethylamine – amino acids found in a variety of foods, like chocolate, aged cheeses, processed meats, fermented foods, citrus fruits, beans, avocados, vinegar, and soy foods.

Additives – MSG, nitrites, sulfites, artificial colors, and artificial flavors are all known to be possible migraine triggers. The reason is that they can increase the flow of blood to the head in many people.

Ice-cream/cold foods – cold foods can definitely cause headache pain. For migraine sufferers, the short-lived “brain freeze” can be just the start of a full-blown migraine. To be safe, avoid any extremely cold foods.

Alcohol – can cause dehydration, which is a trigger of headaches. If you choose to drink any kind of alcohol, it’s a good idea to alternate with glasses of water in order to replenish lost fluids. Also, keep in mind that fermented drinks like beer and wine contain tyramine.

Caffeine – can be a major migraine trigger especially if you drink more than one cup a day. Interestingly, once a migraine starts, caffeine can sometimes stop it in its tracks. Common sources:  coffee, tea, soft drinks, and energy drinks.

(for the full article from The Alternative Daily, click here)

Are Grains Raising Your Blood Pressure?

Nutrition Info / By

Did you know that a diet high in grains and sugar can raise your blood pressure to a dangerous level?  If this has been a life long habit of yours, you may become insulin resistant, if you are not already.  Grains turn to sugar and too much sugar causes insulin resistance.

Insulin helps the body store magnesium, which is a good thing.  Magnesium relaxes muscles and also blood vessels.  But if your insulin receptors are blunted and resistant, and are not able to take in the magnesium for storage, then it is simply passing through your body in the urine, and you are not benefiting from it.  In fact, with little or no magnesium, your blood vessels are constricting, leading to hypertension.

Too much fructose in the diet can raise blood sugar to an extreme high as well.  So, watch those labels for fructose (and other sugars).  For instance, half a can of soda has more fructose than is recommended daily.

Also, you want to watch your sodium levels.  If too high, the body begins to store fluid.  Too much fluid also causes high blood pressure.  If this goes on too long, it can cause congestive heart failure and your body begins to be sluggish and you have little energy to exercise.  No exercise can lead to high blood pressure as well.

So, the bottom line is:  stay away from a high-grain, high-sugar diet.  Although you don’t want to overdo anything, a higher protein diet with vegetables of color and a moderate amount of fat is much healthier.  But you want good fats, like avocado, nuts and seeds, olives and olive oil, coconut oil, fish oil, even small amounts of butter is fine.  Good fats feed the brain and skin the nourishment they need.  Eating this way helps you drop pounds to a healthier level.  So get off to a new start and enjoy your proteins and fat!

 

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