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 chocolate

Antioxidants
Dark chocolate contains several compounds that possesses antioxidant properties, such as flavanols and polyphenols. Antioxidants neutralise free radicals and prevent oxidative stress.
Oxidative stress refers to the damage that excessive amounts of free radicals can inflict on cells and tissues in the body.
Oxidative stress contributes to the natural aging process. Over time, the effects of oxidative stress may also contribute to the development of a variety of diseases.
Heart disease risk
Regularly eating dark chocolate helps reduce a person’s likelihood of developing heart disease. Some of the compounds in dark chocolate, specifically flavanols, affect two major risk factors for heart disease: high blood pressure and high cholesterol.
Blood pressure
The flavanols in dark chocolate stimulate nitric oxide production in the body. Nitric oxide causes blood vessels to dilate, or widen, which improves blood flow and lowers blood pressure.
Cholesterol
Dark chocolate also contains certain compounds, such as polyphenols and theobromine that may lower levels of low-density lipoprotein (LDL) cholesterol in the body and increase levels of high-density lipoprotein (HDL) cholesterol. Doctors often refer to LDL cholesterol as “bad cholesterol” and HDL cholesterol as “good cholesterol.
Anti-inflammatory effects
Inflammation is part of the body’s natural immune response to germs and other harmful substances. However, chronic inflammation can damage cells and tissues and may increase the risk of some health conditions, including type 2 diabetes, arthritis, and certain types of cancer.
Dark chocolate contains compounds with anti-inflammatory properties that may help reduce inflammation in the body.
Insulin resistance
Insulin resistance occurs when the body’s cells stop responding to the hormone insulin. Insulin resistance can cause abnormally high levels of blood glucose, which can lead to prediabetes and type 2 diabetes.
Brain function
Eating dark chocolate may improve brain function and help prevent neurodegenerative conditions, such as Alzheimer’s disease and Parkinson’s disease.
The findings of a small 2018 study Trusted Source suggest that the flavanols present in dark chocolate may enhance neuroplasticity, which is the brain’s ability to reorganise itself, particularly in response to injury and disease.
Nutrition
Koose (fried cowpea bean cake)

Ingredients
• 300 grams of cowpea (dehusked) flour
• 200 ml of oil (for deep frying)
• 20 grams of ginger
• 10 grams of fresh or dry hot pepper
• 50 grams of onion (optional)
• 2 tablespoonfuls of salt
• 1000 ml water
Preparation
-Wash, peel ginger, hot pepper, onion (Grind or blend)
-Mix water with cowpea flour and beat until mixture is fluffy
-Add ground spices (ginger, hot pepper and onion) and salt to cowpea flour in bits and continue to beat
-Add water and stir to mix evenly and to obtain a soft dropping consistency cooking
-Put oil on fire and add chopped onions
-Drop mixture by spoonfuls in the hot oil and fry, turning occasionally until golden brown (frying may take about three minutes)
– Take the cakes from hot oil, drain in a colander and place on kitchen paper to extract excess oil
• Serve hot with corn, millet or sorghum porridge or alone as a snack
By Linda Abrefi Wadie