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6 Foods That Trigger Migraine

migraine

Migraine is a severe headache accompanied by nausea, dizziness and vomiting. Initially the pain may be very mild, but gradually builds up to a throbbing pain. You may experience pain in one area or the pain may shift and sometimes, affect the entire head. It varies from person to person. The pain can go on for hours or even days. 

What Triggers A Migraine? 

It is difficult to pinpoint the exact triggers for a Migraine. Medical science states that inflammation of the neurotransmitters causes migraine. Hormonal imbalance, stress, change in season, change in physical activity, etc. are all possible causes for this debilitating condition. However, certain foods have shown to play a major role in provoking the migraine. 

  1. Alcohol: High consumption of alcohol causes dehydration and this causes the brain to react in a different way. This could be a major trigger. Apart from other alcohols, red wine, which is considered to be good for health, can cause migraine.
  2. Chocolate: Although nitric oxide is very good for the heart and blood vessels, nitrates present in chocolates tend to cause migraine as dilation of blood vessels can activate this condition.
  3. Processed Food: Most fast food, chinese food, ready to cook meals, instant noodles, pasta, oats, chips and other fried snacking options have an active ingredient called monosodium glutamate (MSG) which is considered safe to eat, but is said to be linked with migraine.
  4. Fermented Food: contains histamine which may be a possible reason. Cheese, pickled vegetables and fruits, dry fruits, sauerkraut, kimchi and vinegar come under the umbrella of fermented food. The high salt content in most of these foods may act as a trigger.
  5. Citrus Fruits: like oranges, lemons, melons etc. are also known to trigger this condition. These citrus fruits may cause gas formation which may kickstart the migraine
  6. Leftover food: Stale  food is said to be one of the reasons for igniting a migraine as the tyramine content increases  during the storage period, hence making  one more vulnerable to this pain. If food is not stored at the right temperature, it can trigger the pain.

 We hope this article helps you! Stay away from these foods if you have a migraine condition. Do consult your doctor and stay safe! For more on nutrition, what to eat and what to avoid, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play. 

#BeTheForce 

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MIGRAINE – AN EXPLOSION IN YOUR HEAD

brain-headache-migraine

“I don’t want that explosion in my head, my father used to have,” says Ramesh N, 18 year old BE student when he came to my OPD after a severe headache of 5-6 hours. He was upset since he had his exams in a few days and he was not able to concentrate due to the throbbing pain. We all have visited physicians many times with the complaint of headache. Out of all the primary and secondary causes, migraine is the 2nd most common cause of headache amongst all.

Migraine is common in childhood, adolescence and early adulthood. It is ignored many times by parents and teachers assuming it as a reason to avoid studies or work. Migraine is benign episodic, syndrome of headache associated with other symptoms of neurological dysfunction. Most of the people have a positive family history of migraine.

A migraine attack can last anywhere from 4 to 72 hours. It is difficult to predict as to when a migrane attack will occur. However, one can predict the pattern of each attack as there are well defined stages. Once you know the stages of migraine and a proper history is given to the doctor, a diagnosis for migraine can be reached and medication can be taken to reduce the intensity or frequency of attacks.

Prodormal Phase: It includes certain physical or mental changes like mood changes, feeling thirsty, tiredness etc. It may last a few minutes or hours.

Aura Phase: It includes a wide range of neurological symptoms like changes in the sight like dark spots, colored spots, zigzag lines, numbness, weakness, dizziness, vertigo, speech changes, confusion might also occur before headache.

Attack Phase: Headache normally starts behind the eyes, is mostly severe and sometimes unbearable. Typically it is throbbing. It is unilateral but, can be bilateral as well. One may feel nauseated or might vomit in this stage. People generally also become sensitive to light and sound.

Postdromal Phase: Most of the attacks slowly fade away but, some stop suddenly after crying or sleeping for a while. It can take hours for many people to restore or days for that feeling to disappear. It is like a disturbing hangover.

Simplified diagnostic criterion: Repeated attacks of headaches lasting for 4-7 hours without physical examination & neurological investigation and no other cause found.

  1. Unilateral pain
  2. Throbbing
  3. Aggravated by movement
  4. Nausea/ vomiting
  5. Photphobia/ phonophobia

One can never be sure as to when the next episode would occur. However, many things including lifestyle changes can be done to either prevent an attack or reduce the frequency.

  1. Identifying and avoiding triggers is one of the most important ways to avoid an attack.
  2. Research shows that foods like nuts, cheese, citrus foods, chocolates, hot and spicy food, fermented, sour foods, alcohol and smoking can trigger a migraine attack.
  3. Untimely meals, irregular sleeping patterns which result in lack of sleep, excessive intake of processed or junk food, overthinking, extended exposure to laptops, mobile phones can all be responsible for triggering an attack.
  4. Increased exposure to direct sunlight is known to cause an attack. If sun exposure cannot be decreased or stopped, one must wear glasses and have to protect oneself. One must also be aware of strong odours and changes in weather.
  5. Being constantly acidic or constipated will always make you prone for repeated attacks.

A lifestyle change with proper sleeping hours, adequate water and the right food intake along with minimum 30minutes exercise will cause wonders in the management of Migraine.

  1. Certain yoga postures are extremely beneficial for migraine. Some of these are moon salutation, boat pose, bow pose (dhanurasan), spinal twist (matsyendrassana), tree pose and standing on toes.
  2. Meditation puts your mind at ease and reduces stress levels which brings a balance in one’s being.
  3. Pranayam (breathing exercises) has a long term impact in maintaining good health.
  4. 5 drops of brahmi ghee in each nostrils sometimes helps relieve the pain.
  5. During an attack it is best that you confine yourself to a closed dark room to avoid any loud sounds and excess light.
  6. You can also try tying a scarf or dupatta around your head if the pain is too much. Place some eye cubes wrapped in a towel on your eyes.
  7. Medicines are available which can stop the aura from progressing to an attack, otherwise painkillers may be used to decrease the eye pain and headache during the attack. Kindly consult your Doctor before popping any form of drug.

On a positive note your migraines can change over time for the better and it has been seen that the severity of the attacks tends to go down post early adulthood. One can opt for a healthy lifestyle which has been shown to not only reduce the intensity of each attack but, also the frequency.

 

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How You Can Stay Healthy During Summer!

healthy during summerIt’s the last month of summer and it’s only getting hotter by the day. During summers, many do not feel like eating due to the heat. Most love to keep hydrating. But, it is important to have a good diet (nutrition) as well as hydrate yourself. Opting for either/or is a bad idea. Here are some simple tips for staying healthy during summer that everyone can follow.

How You Can Stay Healthy During Summer 

  1. Add curd to your daily meal plan: For all those who suffer from constipation, gas and acidity during summer, this one is an absolute must-have on a daily basis.
  2. Sabja seeds: Not just a quick detox but an instant cooler and bloating reliever. Sabja seeds are different from chia seeds and can be consumed only after soaking. They can be consumed with curd, buttermilk, smoothies or in any liquid.
  3. Coconut water: Prevents dehydration, cramp & relieves migraine during PMS. It’s rich in electrolytes, can replenish your electrolyte stores in no time when you have to work too much under the scorching sun.
  4. Jeera (cumin seeds): Calm your nerves and aid your fat burning efforts in Summer. Boil 1 tsp Jeera in a glass of water. Sieve and drink it warm after 30mins of eating a meal.
  5. Jowar and Jaun (Barley) Sattu water: Brain food, cooling in nature, best for weight loss. Add Jowar and Jaun in normal wheat flour in equal proportion to aid weight loss and also to have a cooling effect on the body.
  6. Include Juices and Smoothies: Consume Lemon, Aloe Vera, Wheatgrass, Bottle Gourd, Mint and Amla juices for glowing skin during summer. Avoid packaged fruit juices, cold drinks and opt for fresh fruit juices instead. In fact, you can try fruit smoothies and Lassi (butter Milk) with Hing (asafoetida), Pudina (mint) and roasted Jeera (cumin seeds) as mid snacks rather than colas and tinned fruit juices. Avoid having fruit shakes (mixing fruits with milk) to prevent antioxidants loss.
  7. Start your day with seasonal fruits in summers like Litchi, Grapes, Jamun, Melons and Mangoes (acts as a cleanser, soak mangoes in water 20 mins before consumption for cooling effect). Having fruits first thing in the morning also gives instant energy and makes you feel fresh, rather than a cup of tea.
  8. Hydrate with normal water or infused drinks: Lemon water with rock salt is the best detox drink which alkalizes your body and can help combat acidity.
  9. Exercise for 30 mins 5 times in a week for good blood circulation and to avoid a migraine and headache during summer.

If this article helped you, let us know your thoughts in the comments below. You can find more tips to stay healthy during summer here. You can also get these tips directly from a GOQii Coach by subscribing for personalised health coaching here.

#BeTheForce

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12 Steps To Being Your Own Health Detective

12 tips to be your own health detectiveGaining true, lasting health is all about identifying and healing from the root cause. You can do it, I can do it, and anybody can do it. Today’s changing lifestyle, ever-increasing pollution, adulterated foods and rising stress is silently harming our life in various unknown ways.

If you can understand your body and how it works, how disease manifests itself and where it begins, then you can draw a road map towards becoming your own health detective (and your family’s health detective) so that you can empower yourself to live a healthy, thriving life.

How To Be Your Own Health Detective 

Here are some pointers that can help you be your own Health Detective!

1. Keep A Check On Your Sleep

health detective - sleep score

If you feel stressed out, sleepy-groggy headed, and/or lack concentration even in your daily chores and work, then this is a clear indication that you are not getting enough sleep! If even after 6-8 hours of adequate sleep, you get up all weak, lost and tired, then that’s a red signal. Stop and analyze what’s causing that.

2. Full Body Check Up

Get a full body check-up done every 6 months. Stand in front of a mirror and check if you have any lumps, or uneven skin tone. If any mole like thing appears bigger than 5mm, or pinkish-brownish discoloration, it’s an indication to fix up an appointment with a dermatologist. 

3. Excessive Hair-Fall Is Also A Symptom

health detective - hair fall Most of the people see hair-fall as a result of the seasonal change, change of shampoo or oil.  Very few know that it could also be an indication of a disease/or a medical condition. Examine your comb regularly. If there is hair-fall appearing more than normal, it could be due to underlying deficiency of iron or thyroid. Also, follow a good hair-care and wash routine.

4. A Window Of Light Through Your Eyes

Lack of sleep can cause puffiness under the eyes. However, this puffiness goes away with proper sleep and rest. If puffiness appears for a long duration, it could be due to water retention, kidney issues, and indigestion. Do not ignore this and see a doctor.

5. Sudden Increase Or Decrease In Weight

A wave of happiness that comes due to weight loss can become a cause for concern when the reasons for weight loss are not right. It could be due to weight cycling, or a YO-YO effect that usually occurs due to extreme workouts, or diet restrictions or crash diets. If not because of these, a sudden increase or decrease could also be happening because of diabetes, thyroid etc.

6. Tired All The Time?

Tired All The Time It’s normal to feel tired and all sleepy after a long day at work or a long journey. But, if you are feeling lethargic all the time it could be due to an underactive thyroid, which also increases the chances of developing high blood pressure and heart problems. Consult a doctor immediately and get your blood tests done.

7. Frequent Headaches

A headache can happen due to stress, tension, working continuously in front of screens and inadequate sleep. This generally goes away with rest or painkillers. But, if even after this if a headache persists, it could be due to a migraine, cervical issue or spondylitis. Resort to physiotherapy, good posture and regular workout. 

8. Take Care Of Your Feet Too

Most of the people don’t pay much attention to feet, because of which they are unable to notice any visible changes happening there. If nails have white spots or have become yellowish in colour, it might be indicative of calcium or hemoglobin deficiency respectively. Persistently cracked heels may be because of low water intake and swollen feet indicate the onset of diabetes. If you feel that your feet remain excessively cold, a thyroid test must be done with doctor’s advice.

9. Teeth And Gums

Bacteria in the mouth are major causes of pain and infection in gums as well as heart-related and lung-related infections too. Conditions related to teeth and gums can also become a reason for pain in shoulders and back. Take extra care to maintain oral hygiene and dental care. A dental check-up every 6 months is advisable.

10. Don’t Ignore Snoring

Snoring in our society isn’t considered abnormal. One snores when there is blockage or difficulty in breathing. Snoring adds to excessive pressure on lungs, and it could also happen because of high blood pressure, which could, in turn, lead to heart ailments. If anyone is suffering from snoring for a long period of time, take responsibility and get their sleep study test and dynamic MRI done with doctor’s advice.

11. Blood Pressure Monitoring

People who have high/low B.P issue should always keep a digital monitor at home. Get your blood pressure checked at regular intervals or if you notice any change in the body. Remember normal blood pressure should be 120/80mm Hg. 

12. Cardiovascular Check-Up

People who have crossed 40 years of age, people having heart diseases or high blood pressure should get a complete cardiovascular check-up done. This helps in screening and treatment of risks like heart attack, stroke, etc. in the preliminary stage. Get blood cholesterol levels also checked once every year.

Points To Remember

  • Becoming a health detective doesn’t mean that you become an expert or a doctor. Being a health detective only means being alert and responsible for observing and noticing any changes that happen in your body.
  • Never take any medicine or administer drugs to others without a prescription or doctor’s advice.
  • Today, most people treat themselves by looking up their symptoms on the internet. This is called as ‘Cyberchondria’. Please do not do this as you can go wrong with your diagnosis.
  • Do not blindly believe any information given on the web, as not all of this information is trustworthy.

We hope this article helps you become your own health detective. If this information helped you, let us know your thoughts in the comments below!

You can browse more articles like this here. To get more tips and guidance, speak to a GOQii Coach for lifestyle modifications suited to your health goals. You can subscribe for Personalised Health Coaching here.

#BeTheForce

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