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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 speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

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Healthcare for Children During Exams

Exam time is quite a stressful ordeal for students and parents alike. Wouldn’t a successful examination without the stress be great? Healthy habits can build that foundation for you! Just follow these simple yet important parameters and it will help you and your kids during exams!

1. Nutrition During Exams

Though a good practice to maintain at all times, healthy eating assumes greater significance during exams. Food fuels the mind and body. The quality of food you eat largely determines your overall health and mental acuity.

  • Eat Smaller, Frequent Meals
    If you feed your child a large meal, then he/she will experience a dip in energy and the alertness to study for hours on end. Small meals provide a steady supply of energy to the exam fatigued brain. Keep a steady supply of glucose (energy) throughout the day. This will ensure that your child is focused during study time as well as the exam. Avoid keeping long gaps between meals.
    Opt for healthy snacks such as fresh fruit, popcorn, fruit scones, dried fruit, yogurt or nuts. This will keep your child going throughout the day. They are a better option than cakes, biscuits, chocolates and sweets. The refined sugars in these products will only give your child a ‘sugar rush’ after eating them but will leave them feeling flat and in a bit of a slump shortly afterwards.
  • Food For The Brain
    Vitamin B strengthens brain functioning. Good food sources of Vitamin B are meats (red meat, poultry, fish), eggs and dairy products (milk, cheese), Legumes (beans, lentils), seeds and nuts (sunflower seeds, almonds), whole grains (brown rice, barley, millet), dark leafy vegetables (broccoli, spinach), fruits (citrus fruits, avocados, bananas).
  • Omega 3 Fats
    You may have heard the mention of Omega-3 fats as heart-protective. However, they also play an important role in memory, concentration, and relieving depression. Omega 3 has been shown to help brain function and increase concentration. It also helps to improve your immune system when your body and mind are stressed. To get your omega-3 fats, you can eat oily fish like salmon, mackerel, tuna, halibut and trout. You can also give flax, chia, melon and sunflower seeds to your kids.
  • Avoid Junk and Oily Foods
    Junk and oily foods slow your body down. Be sure to avoid it. Include good quality proteins such as fish, eggs, milk products, sprouts, etc. Munch fruits and vegetables in between as to keep going for long hours.
  • Never Skip Meals During Exams
    Simply put, your brain needs the energy from food to work efficiently. Your child needs to keep his/her mental focus on the exam and not on hunger. A light meal before the exam will ensure that your child has the energy to pull through the long exam hours. A meal that includes wholegrain carbohydrates will suffice but ensure that it is in small portions. This is to avoid feeling too lethargic or sleepy.

2. Sleep During Exams

To function on an exam day, your child does not only need the energy that comes from nutrition but also the energy that comes from adequate sleep. Sleep deprivation can bring in several health repercussions, especially when coupled with stress. Adequate sleep ensures that your child can recall all the information he/she has worked so hard to learn. Sleep also leaves room to absorb new information that he/she may read. Students preparing for their exams should get at least 6-8 hours of sleep every night to maintain good mental and physical health.

Avoid caffeine-containing drinks late at night. A milky or herbal drink such as chamomile tea can ensure a calm and good night’s sleep.

3. Hydration During Exams

It is important to stay hydrated. Not just during exams but all the time. Dehydration can make a person feel lethargic, irritable and tired. Worst of all, it affects concentration. This affects an individual’s ability to focus, study or perform. Do not wait till your child is thirsty. If you wait till he/she is thirsty, it means his/her body is already a little dehydrated. Even mild dehydration can lead to tiredness, headaches, reduced alertness and diminished concentration.

Keep a glass of liquid (fruit juice, coconut water, water) within easy reach while studying and ensure your child has a bottle of water with him/her during the exam. Aim for 1.5 to 2L of fluid per day.

4. Managing Stress During Exams

Unmanaged stress can cause sleep disruption, headaches, poor concentration, and over consumption of junk food. All of these can contribute to impaired test performance. While stress is inevitable, finding appropriate ways to deal with it is the key to staying healthy during exams.

Being active is one of the best things your child can do to stay sane during exam week. Exercising releases endorphins, which make you feel happy and reduce stress. Physical activity is an effective tool to improve academic performance. Exercise also helps in improving memory and thinking ability for students by increasing oxygen flow to the brain. To help relieve stress, clear mind and lift mood, break up study with short bursts of exercise. Your child could go for a jog, a swim, a cycle, or even just walk to your local shop. Listening to music can also create a positive and productive environment by elevating mood and encouraging your child to study more effectively for a longer period of time.

To sum everything up – your child needs to eat well-balanced, healthy meals regularly. He/She needs to drink plenty of water to avoid dehydration. A well-ventilated room, regular breaks and sound sleep will ensure that your child performs at his/her best during the exams!

Was this article helpful? Let us know in the comments below!

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Foods That Help You Boost Your Mood

boost your mood

When we feel emotionally low, feel sad, anxious or frustrated, we get tempted to eat food that can lift our spirit. But in the bargain of improving our mood, we end up binging on sweets and junk food. These unhealthy foods can have negative outcomes of their own. So, to avoid those unwanted outcomes on your body, let’s look at healthy food sources that can help you boost your mood! 

Foods To Help You Boost Your Mood 

  1. Fermented Foods: The fermentation process allows the bacteria to thrive in foods, being able to convert sugars into alcohol and acids, creating probiotics. This helps increase serotonin levels. Kimchi, kefir, yogurt, kombucha and kanji are the sources of probiotics that support gut health and a healthy gut can help you boost your mood! 
  2. Fatty Fish: are rich sources of 2 types of Omega 3 – DHA (Docosahexaenoic acid) and E (eicosapentaenoic acid), both help lower the levels of depression. Salmon and albacore tuna are fishes we can include in our diet.
  3. Dark Chocolate: helps to improve mood as it may release a cascade of feel-good compounds such as caffeine, theobromine and N-acylethanolamine which is a substance chemically similar to cannabinoids that have been linked to improved mood. It is high in health-promoting flavonoids, which have been shown to increase blood flow to your brain, reduce inflammation, and boost brain health, all of which may support mood regulation.
  4. Banana: is a rich source of vitamin B6. It helps in the synthesis of neurotransmitters dopamine and serotonin. It is an excellent source of natural sugar and good probiotics, so it helps in keeping our mood up. 
  5. Whole Grains: like steel-cut oatmeal, quinoa, brown rice, amaranth, millet, bulgur and wild rice are important sources of B vitamins, nutrients vital for brain health. Vitamin B1 (Thiamine) helps in turning glucose into energy, vitamin B5 (pantothenic acid) helps in the production of the neurotransmitter acetylcholine (involved in learning and memory), vitamin B6 is needed to convert the amino acid tryptophan into serotonin, and vitamin B12 helps in the production of neurotransmitters serotonin and dopamine, which can boost your mood. 
  6. Berries: are packed with a wide range of antioxidants and phenolic compounds, which play a key role in combating oxidative stress and an imbalance of harmful compounds in our body. They are a good source of anthocyanins – the pigment in blue-purple colored berries, which helps lift the mood.
  7. Nuts and Seeds: are a good source of plant protein, healthy fats, and fiber. They are a good source of amino acids, which help in the production of serotonin. Seeds like sesame, pumpkin and sunflower aid brain function and can help in making you feel better.
  8. Coffee: Caffeine has been found to trigger the release of brain chemicals such as dopamine, which is important for performance and mood. Caffeine helps in the prevention of a naturally occurring compound called adenosine from attaching to the brain receptors that promote tiredness, therefore, increasing alertness and attention.
  9. Beans and Lentils: are high in fiber and plant-based protein. They are full of feel-good nutrients. They are an excellent source of B vitamins, which help improve mood by increasing levels of neurotransmitters like serotonin, dopamine, norepinephrine, and gamma-aminobutyric acid (GABA), all of which are important for regulating mood. Vitamin B plays a key role in nerve signaling, which allows proper communication between nerve cells. Low levels of these vitamins, especially B12 and folate, can make us feel low.
  10. Leafy Green Vegetables: Spinach and other green vegetables contain folate. Green leafy veggies are an amazing source of vitamin B, fibre, iron, and folate which can help in improving brain function and produce neurotransmitters that help in boosting mood. Adding a good amount of green veggies to your diet will not only boost your mood but your overall health as well. 

With the above food, you should also exercise regularly, sleep for 7-8 hours and focus on the quality of sleep, manage stress and stay hydrated! We hope this article helps you. For more on nutrition, check out Healthy Reads or reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce 

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8 Simple and Effective Winter Skincare Tips

winter skincare tipsWith winter around the corner, we all look forward to the beautiful, exciting days ahead! Despite the cold weather, winters bring a warm feeling that compels us to spend time with friends, family, outdoor picnics, get-togethers coupled with good food and warm drinks! Ah! You get the picture. As with all good things, there’s a flip side to this weather as well. It can be really harsh on your skin, hair and overall health. Ideally, you need to change the way you take care of yourself during this season and that’s why we’re here! We’ll be focusing on a few simple winter skincare tips to help you take care of your skin and keep it moist and supple all season long.

1. Moisturize Your Skin Well

The atmospheric humidity drops drastically during winter and so does the water content in our skin. We need to protect it well with a heavy moisturizer and use it more frequently. Be cautious while picking a moisturizer as you may need to seek advice from a dermatologist to ensure it suits your skin type. For instance, if you have dry or combination skin, you might want to use an oil-based moisturizer instead of a water-based one. 

Moisturizers with ingredients such as safflower oil, soybean oil, sweet almond oil, carrot oil, Shea butter will provide sufficient moisture and nourishment to the skin. Moisturize often, at least twice a day. You can even apply oils such as coconut oil, olive oil and mustard oil 10 or 15 minutes before bathing. This will give your skin a protective layer and not let the hot water remove moisture from the skin.

In case you have oily skin, you may not feel the need to moisturize your skin but when the tightness, dryness and itchiness are apparent, start moisturizing! Your hands will need extra care, especially after each wash. Use a hand cream and massage your hands well. Wearing waterproof gloves when washing dishes or cleaning around the house will also keep them in good health.

2. Apply Sunscreen

winter skincare tipsUsing Sunscreen during winter! What? Well, even in winters, the UV Rays are powerful enough to damage and age your skin. Before you step outside, apply a moisturizing, broad-spectrum sunscreen with an SPF of 15 or higher to all exposed areas of your body. To know which sunscreen you should pick, click here. 

3. Keep Yourself Well Hydrated

Water is essential to keep your cells full and hydrated, reducing the risk of skin conditions like chapping, peeling, irritation, itchiness etc. Water also helps remove toxins or impurities from our body giving a smooth and flawless texture to the skin. Dull skin is another common winter issue, due to dry air, in-room heating and lack of hydration. Keep your skin glowing by drinking at least 8-10 glasses spaced out through the day at regular intervals even if you don’t feel thirsty.

4. Eat Good Food

Skincare means nourishing the body from the inside too. Foods rich in Vitamin A, C and E, plus Omega-3 Fatty Acids are especially beneficial to keep the skin healthy, acquire and retain moisture. Foods you should include in your daily diet are Citrus fruits like oranges, grapefruit, Indian gooseberry (Amla), broccoli, carrots, avocados, spinach, blueberries, nuts and seeds, olive oil, and coconut oil. Green tea is also rich in antioxidants which eliminate free radicals and reduces flaky skin. Dark chocolate is also one of the best foods to keep your skin glowing during harsh winters.

5. Get Active!

Shrug off the winter chills by keeping your energy levels up by staying active! Exercising regularly improves blood circulation and removes toxins from our system. This helps keep the skin healthy, beside other numerous health benefits. Don’t wait till New Years to join a gym. Start now!

6. Use Warm and not Hot Water to Bathe

Avoid bathing with steaming hot water. Instead, use lukewarm water and reduce the time spent to bathe. Hot water dehydrates your skin and strips it off the natural protective oils. Whereas lukewarm water seals the moisture inside the skin. You can even add a few drops of oil, honey or milk to the water.

7. Cover Yourself Well

winter skincare tipsRemember to cover yourself up well before moving out to avoid overexposure to the cold air. Use scarves, hats, gloves, etc. to cover your head, neck and hands. If your skin is already irritated, avoid synthetic woolens and use soft, comfortable and loose-fitting clothes instead.

8. Comfort is Everything

Many winter fabrics cause skin irritation, making it dry and itchy. Try and avoid direct contact with the skin. Wear comfortable, breathable fabrics underneath and then layer it with heavy, warm clothes to avoid irritation to the skin.

Even after following the above tips, if you still experience irritation, redness and dryness on your skin, seek medical advice immediately. Most importantly, don’t forget to enjoy the winters!

We hope this article helps you. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce 

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