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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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5 Foods To Help You Prevent Wrinkles Naturally!

prevent wrinklesWrinkles! Those fine lines which tell you, “You’re getting old!” If you’re worried about them, you’re in the right place. Here, we’ll guide you on how you can prevent wrinkles naturally with food! 

Aging gracefully is a sign of maturity but wrinkles can mess with our confidence. When the skin begins losing its elasticity, wrinkles appear. Weak collagen (protein) can cause wrinkles and loss of elasticity in the skin. Collagen can lead to skin dryness which leads to wrinkles. This is a very natural process but with the help of healthy foods, we can postpone it naturally. 

5 Foods To Help Prevent Wrinkles 

  1. Aloe Vera: is rich in Malic acid which helps in improving skin elasticity. Just apply Aloe Vera gel on the face, leave it for 15-20 mins, let it dry and wash it off. Aloe Vera is also a natural sunscreen. One can consume Aloe Vera juice too.
  2. Green Leafy Vegetables (GLV): help the skin stay hydrated and healthy. Consuming GLV smoothies are a quick and easy way to absorb nutrients. Smoothies are another great way to incorporate GLVs in good quantities in our diet. Include spinach, kale, fenugreek leaves, coriander leaves, etc. daily
  3. Berries: Dark and bright, they give you loads of antioxidants which help in reducing free radicals formed by exposure to the sun, pollution and consumption of junk food. It’s always advisable to mix your berries and then eat them. Mixing berries will give you different kinds of antioxidants like anthocyanins, ellagic acids, resveratrol, etc. Example- Blueberry, Strawberry, and Blackberry mixed together.
  4. Fish: is rich in protein, omega 3 and potassium. Potassium prevents sodium retention. Sodium retention means the body just can’t let go of sodium, which holds on water. So we carry more water weight and many times get swelling. The dark circle under your eyes can be genetic or due to excess of sodium in the diet. Fish will help repair the damages which happen in the body and skin. Include fishes like Tuna, Rockfish, Cod, Halibut etc. in your diet. For vegetarians, you can have 1 mini banana instead of a fish.
  5. Rooibos Tea: or red bush tea is a native of Africa. It is a kind of herbal tea and a very good caffeine-free alternative for green tea or coffee. Polyphenols (antioxidants) are present in Rooibos tea which help protect premature aging of the skin and hydrate it as well! 

Apart from all of this, Water plays a very important role in hydrating the body. Water helps in maintaining ph. balance in our body, which is very important for your skin. Try to form a habit of sipping on water throughout the day. Even restricting alcohol (30ml to 90 ml/week), Caffeine (not more than 3cups/day), acidic foods, avoiding processed foods and stress will definitely help you increase collagen for that lovely, hydrated glowing skin.

We hope this article helps you. For more healthy tips, check out Healthy Reads or speak to your GOQii Coach directly by subscribing for Personalised Health Coaching here.

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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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Everyday foods for Memory and Concentration

Relax!!! You are not the only one. We all cruise in the same boat. These are common concerns that every parent faces.

The key to concentration, memory and intelligence to a great extent depends on the food that a child eats. It is very vital that a child’s food be balanced and most of us fail to understand this.

We come across a variety of food items on a daily basis and also practically use them in our own kitchen. But, we barely know of its potent usages.

Yes, some of the responses to the curious questions above are in our very own kitchen. Let us explore the foods that help our kids concentrate and intensify their memory.

ALMONDS:

These little brown coloured ovals also called ‘Badam’ is preferably the world’s healthiest food stuff. Almond is generally rich in proteins. Protein helps repair brain cells and boosts cognitive functions. Almonds contain the mineral Zinc which acts as an antioxidant in the body that competes against the free radicals which otherwise attack and breakdown brain cells.

Vitamin B6 and E promote brain health and also slackens the ageing of brain cells; which eventually harms the memory. Omega-3 and Omega-6 fatty acids present in almonds upsurge intellectual levels. Magnesium promotes the strengthening of brain nerves.

RED ONION:

Red Onions have decent levels of anthocyanin and quercetin. Researchers propose that flavonoids including the anthocyanin’s have the ability to prevent age-related brain impairment. It also enhances memory. Anthocyanin inhibits neuro-inflammation, activating synaptic signalling, and improving blood flow to the brain. This makes it an excellent memory food.

A 2005 study by Hokkaido Tokai University scientists concluded that di-n-propyl trisulphide, a sulphur compound found in onions, improves memory impairment.

INDIAN GOOSEBERRY:

Indian gooseberry, popularly known as Amla is a fantastic brain food. We all have memories of our parents feeding us chyawanprash (prepared using Amla) as they believed Amla increases memory. Our Indian beliefs do have some scientific evidences that prove them right.

The antioxidants present in Amla fights against the free radicals in the body which otherwise attack and breakdown brain cells. Vitamin-C content of Amla in it helps in the production of norepinephrine, a neurotransmitter which improves brain activity. The iron content in Amla facilitates oxygen transportation, preventing brain degeneration.

WATER:

Yes, water. It is an absolute surprise!

Brain gets its electrical energy from water which keeps the brain functions going including thought and memory. Water is also needed for the production of hormones and neurotransmitters in the brain. Now, when you provide enough water to your brain you will be able to think faster, be more focused, and experience greater clarity and creativity. Daily hydration is required for optimal brain function as brain cannot store water.

FATTY FISH:

Brain requires essential fatty acids like Omega 3 and Omega 6 fatty acids. We need to include it in our regime as the body cannot process these acids. Fatty fish as the name suggests is filled with good fats – Omega 3 and Omega 6. Including fatty fish in the diet can boost the memory function by 15 percent. The fish highest in omegas include salmon, mackerel, sardines, rainbow trout, and albacore tuna. If you don’t like fish or eat it rarely, consider taking a fish oil supplement.

Gift your child with good and balanced nutrition and see the healthier them; booming in all facets of life. For more articles and guidance explore our Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

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