Nutrition

Staying migraine-free with our diet

Eggs

In this chapter, we will be discussing how we can live a migraine-free life with our diet.

Migraine is a very painful and miserable type of headache. Migraine comes with a pulsating and throbbing pain in one part of the head. Other signs and symptoms include; nausea and vomiting, dizziness, and a high sensitivity to light and sound.

Some people can even tell when they are about to have a migraine because they see flashing light or zigzag lines, or they temporarily lose their vision. Other people may suspect a migraine is coming after they encounter something that commonly cause migraines. Many things can trigger a migraine, including anxiety, stress, lack of food or sleep, exposure to light and hormonal changes in women.

Drugs can help prevent migraine attacks or relieve symptoms of attacks when they happen. Lifestyle changes and nutrition also help a lot in preventing future migraines.

Foods to include

Magnesium rich foods such as oatmeal and sweet potatoes.

Melatonin rich foods such as oats, cherries and sweet corn.

Omega-3 fatty acid rich foods such as flaxseed, salmon, and herrings.

Riboflavin rich foods such as milk, eggs, and lean beef or pork.

Lifestyle modification

Cessation of cigarette smoking.

Moderation of alcohol.

Adequate rest/ sleep; at least 7 hours a night.

Adequate water intake; at least 8 glasses a day.

Adequate stress management.

Avoid very bright light and excessive noise.

Adequate exercise; at least 45 minutes a day for at least three times a week.

When migraines attack, they can distort our whole mood and prevent us from chasing our daily goals. That should never be taken lightly, and active application of the diets and lifestyle modifications mentioned above should be natural habits in our lives, to maintain that peace of mind we all deserve.

The writer Dr Bernice Korkor Asare is the CEO of Holistic Health Consult.

“Your diet your health, your health your wealth”

E-mail: holistichealthconsultgh@gmail.com

Nutrition

Benefits of fresh cow milk

COW milk is a nutrient-rich milk produced by cows that has been a dietary staple for
humans for centuries. It is known for its rich source of essential nutrients such as calcium, protein, vitamins (B12 and D), and minerals. Cow milk is considered healthy for many individuals, providing benefits for bone health, muscle repair, and overall growth.

– Promotes strong bones

Cow milk is an excellent source of calcium and vitamin D, both of which are essential for maintaining bone density and strength. Regular consumption of milk helps prevent bone disorders like osteoporosis, especially in older adults, as it supports healthy bone development and repair.

– Boosts muscle growth and repair

Cow milk is rich in high-quality protein, containing all nine essential amino acids. This makes it an ideal post-exercise drink to help with muscle repair and growth. The protein in milk also helps sustain muscle mass, which is important as we age.

– Supports heart health

Cow milk contains potassium, a mineral that helps maintain healthy blood pressure by balancing sodium levels in the body. Drinking milk may reduce the risk of cardiovascular diseases by promoting optimal heart function and regulating blood pressure.

-Aids in weight management

The protein and fat content in cow milk can promote satiety and reduce overall calorie intake by keeping you full for longer. Additionally, studies have shown that the conjugated linoleic acid (CLA) found in milk may help reduce body fat in some individuals.

– Improves hydration

Cow milk is composed of approximately 90 per cent water, making it a hydrating beverage. Along with providing essential nutrients, milk helps to maintain fluid balance in the body, which is important for overall cellular functions and metabolism.

Source: www.ndtv.com/ health