5 best foods for relieving migraine headaches

5 best foods for relieving migraine headaches

A migraine is a condition in which individual experiences throbbing and often pulsing pain on the side of the head. It can be either just one side or both sides of the head. This can also be accompanied by extreme sensitivity to light and other symptoms like vomiting and nausea. Taking lots of rest during such an episode is recommended, and some foods may be helpful in managing and relieving the pain.

Avocados
This fruit is extremely high in magnesium content which is essential in managing headaches caused by migraines in individuals. These fruits also have healthy fats, which is an added benefit when preparing a meal with this ingredient. Add it to a salad or make guacamole out of it. Avocado is versatile and can be eaten by simply spreading it on toasted bread. However, doctors warn that eating too ripe avocados can do the opposite of treating migraine and become a trigger due to the tyramine present in over-ripe fruit. So make sure to eat fresh avocado, and not a stale one.

Bananas
These fruits are packed with magnesium, potassium, vitamin B, and complex carbohydrates, which all come together to fight off the painful headaches caused by migraine. Since bananas also have high water content, they are specifically great for hydration; 74 percent water content! Besides that, they are known to give instant energy, so one can easily depend on a banana for a pick-me-up while feeling down with a headache.

Dark chocolate
There are studies to suggest that eating some dark chocolate can help with reducing migraines. Cocoa, the main ingredient, helps lower blood pressure in individuals, and it is often noticed that high blood pressure and migraines are interlinked. Experiencing constant headaches over time can lead to stress which can develop hypertension in individuals. Thanks to the flavonoids in dark chocolate, blood pressure is maintained, which also means heart health is good.

Fatty fish
Fatty fish like salmon, cod, halibut, and mackerel are all rich in omega-3 fatty acids like EPA and DHA known to have anti-inflammatory properties. They also contain vitamin B and riboflavin, which is also studied to show how it helps in managing migraine attacks. There is more research on salmon to conclude its use in providing relief thanks to the presence of a coenzyme called Q10 and vitamin D. One can add these fish to one’s meal plan every alternate day or twice a week to get a balanced meal and nutrients.

Ginger
Ginger root has been known for its medicinal properties for several years and has been used in home remedies in Indian tradition for centuries. Studies suggest that it can prevent and treat a wide range of illnesses like nausea, vomiting, cough, cold, motion sickness, and headaches. Drinking hot ginger tea, made simply by boiling water with crushed or grated ginger and tea leaves, is a great, quick hack to feel slight relief. Some even take ginger water steam to help relax the facial muscles from tension headaches.

Speak to a doctor to learn other management tips which can help during a migraine episode to help relieve pain. If the pain is unbearable, speak about other treatment options that may be helpful.

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Understanding arthritis – A common joint condition

The joints are constantly working while we move our limbs, so, understandably, people may develop certain joint conditions that cause pain and compromise mobility, especially with age. One of the common joint conditions is arthritis, which leads to joint inflammation and mild to severe pain. While there are several types of arthritis, the two most common types are rheumatoid arthritis and osteoarthritis. Stages Rheumatoid arthritis has four stages: Stage 1: At this stage, inflammation occurs inside the joints, and swelling, stiffness, and joint pain are the common symptoms. Stage 2: The inflammation of the joint lining, synovium, aggravates at this stage and results in cartilage damage. The affected joints’ range of motion is also compromised, causing pain and discomfort. Stage 3: At this stage, the severity of the joint condition increases, and it leads to bone damage. This results in more pain, loss of mobility, and weakness of muscles. The bones rubbing against each other can cause bone deformity as well. Stage 4: This is the final stage where the joints stop functioning completely. It leads to more pain, stiffness, and swelling, and the bones may even fuse, which is known as ankylosis. Osteoarthritis also has four stages of progression: Stage 1: Wear and tear may affect the knee joints, and minor spur growths on the affected bone can also be seen, but the condition does not cause too much pain at this stage. Stage 2: The bone spur growths increase and cause pain, and the knee joints become stiffer. Stage 3: This stage is characterized by joint inflammation leading to increased pain and stiffness. Walking can also cause popping sounds in the joints. Stage 4: The space between the bones in the joints becomes very narrow, causing the cartilage to wear down. Also, a chronic inflammatory response caused by the breakdown of cartilage aggravates discomfort and pain. Diagnosis of arthritis These joint conditions can be diagnosed using several tests. A physical examination reveals whether a patient has red, warm, and tender joints, and this test also helps examine the fluid around the joints. A rheumatologist can analyze the level of inflammation in the joints to determine the type of arthritis an individual is affected with. Also, blood tests are undertaken to check for antibodies like anti-CCP, rheumatoid factor, and antinuclear antibody. In addition, X-ray, CT scans, and MRI are also performed to check the condition of the cartilage and bones. Prevention of arthritis A family history of joint conditions like arthritis or aging can increase one’s risk of developing arthritis, but making certain lifestyle changes can also help lower the chances of developing the condition. To start with, one should include more foods with omega-3 fatty acids in their diet as these healthy fats are anti-inflammatory. One should also exercise regularly, keep their weight under check, reduce stress on their joints, and try to avoid injuries. Also, if one notices any symptoms of arthritis, they should consult a doctor immediately as early diagnosis goes a long way in managing the condition effectively through timely treatment.

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6 smoothies that alleviate arthritis inflammation and joint pain

If bones act as the body’s building blocks, then the joints connect these building blocks and maintain the body’s framework. Strong joints facilitate body mobility and prevent bone damage. Conversely, joint problems, if left untreated, can culminate in health conditions like rheumatoid arthritis and osteoarthritis. However, eating healthy foods and beverages can play a key role in maintaining joint health. Therefore, here are some quick smoothies to add to your meals to relieve joint pain: Orange and turmeric smoothie Orange, a citrus fruit, contains high levels of vitamin C, which can help fight inflammation and control arthritis symptoms. Turmeric consists of curcumin, the chemical responsible for turmeric’s yellow pigmentation, which also entails anti-inflammatory properties and is used as a treatment option for lowering osteoarthritis pain. Orange and turmeric smoothie, with a dash of lime juice and some ginger, is a treat to one’s taste buds and joints. Spinach and grapefruit smoothie Spinach contains the antioxidant kaempferol, which helps fight the inflammatory agents contributing to the onset of arthritis and osteoarthritis. It is also a rich source of vitamins C and E, essential to aid joint flexibility and protect the body against pro-inflammatory molecules. A smoothie comprising spinach and grapefruit is a power-packed solution to fighting joint pain and preventing arthritis. Pineapple-carrot smoothie A rich source of vitamin C, pineapple also entails a compound known as bromelain, which is proven to facilitate pain relief for individuals with osteoarthritis and rheumatoid arthritis. Carrot is high in beta-carotene and vitamin A, both anti-inflammatory elements. A smoothie with pineapple and carrot, together with a pinch of rock salt, can boost one’s immune system and reduce inflammation associated with joint pain. Beetroot, avocado, and fennel smoothie A smoothie containing these three diverse ingredients is sure to work wonders for one’s joint health. Beetroot is an excellent source of betalains and nitrates, essential to combat rheumatoid arthritis. On the other hand, avocados contain high levels of vitamin E, which protects against pro-inflammatory molecules, and lutein, a vital component for reducing the risk of osteoarthritis-related joint damage. Finally, fennel, a rich vitamin C source, has several anti-inflammatory properties. One can also add some Greek yogurt for the protein punch. Apple, banana, and walnut smoothie This smoothie is a wonderful addition to one’s breakfast and snack meals. Apples are packed with vitamin C, polyphenols, epicatechin, quercetin, and several other components, which help boost joint health considerably. Bananas’ anti-inflammatory properties and potassium and magnesium content may help control arthritis symptoms. Finally, walnuts have the highest omega-3 content and are associated with reduced risk of arthritis and cardiovascular diseases. Enjoy this delectable smoothie with a drizzle of honey and seasonal berries thrown in. Mango and kale smoothie This unique combination of mango and kale is surprisingly refreshing and can contribute to the prevention of joint-related diseases. Mango is an incredibly rich source of vitamin C and has several anti-inflammatory properties, instrumental in alleviating arthritis symptoms. Kale contains antioxidants such as vitamins A, C, and K, which protect from pre-radical damage. The pre-radical formation can contribute significantly to joint pain and inflammation in the affected areas. Hence, mango and kale smoothies can help fight free radicals and protect against inflammation.

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