6 Magical Tips to Cope with Migraine Attacks

6 Magical Tips to Cope with Migraine Attacks

Migraines affect up to 18 percent of women and 6 percent of men in the United States. Today, migraines affect as many as four out of every five people in America.  Doctors are still unraveling the mysteries of migraines. Most doctors believe a combination of things that cause people to have migraines. The causes of migraines range from genetics to neurovascular imbalances in the brain.

Why Do Most People Experience Weather Related Migraines?

It is not entirely clear why some people experience more migraines around the change of weather.  Even though the cause of weather related migraines has not been identified, there are ways to decrease the severity, reduce and prevent migraines from occurring.

In a recent survey by the National Headache Foundation, headache sufferers were given a list of possible causes. They were asked to rank them in terms of what commonly brought on their migraines. Three out of every four respondents said that weather triggered their headache pain.

Specific weather triggers included:

• Changes in humidity
• Changes in temperature
• Storms
• Extremely dry conditions

Most people have an idea of what causes their migraines, but the real question is what can you do to help reduce the amount of migraines, decrease the severity or prevent the migraines from occurring?   Below are six tips to help you cope and find a solution to preventing your migraines. 

6 Tips on How to Cope With Your Migraines

Tip # 1 – Keep a Diary of Your Migraines:

Keeping a diary is the first step toward finding a solution, so your migraines do not disrupt you and stop you from having a healthy, happy and productive life.  The first step is to try to figure out what triggers your migraines.  One way to do that is to keep a diary of all your migraines.  If you think weather is a reason for your migraines then record any of the common weather and environmental factors that may have initiated your migraines. Keep a detailed diary and bring this diary to your doctor, so your doctor can figure what the best treatment is for you.

In your diary, you should include:

• What part of the brain do you feel the pain?
• What does the pain feel like?
• The time your headache began and when it ended
• Any changes in the weather, such as storms, high winds, or high humidity
• Any warning signs – symptoms before the migraine occurred
• Any treatment you tried, and whether it helped or made the migraine worse

Tip # 2 – Making Changes in Your Daily Regimen:

Making changes in your everyday life can help reduce the number and severity of migraines you are experiencing. Here are some changes you can incorporate into your life that can help improve the number of migraines you are experiencing.

• Sleep: Make sure you get enough of sleep and try going to sleep around the same time each night.  Interruptions in your sleep schedule, getting too much or too little sleep, can trigger a migraine.
• Exercise regularly: Research has shown that regular, moderate aerobic exercise may reduce the severity, duration, and number of migraines in many people. Regular exercise also helps control stress, another migraine trigger.
• Eat regular meals: Eating healthy meals regularly are important to maintain level blood sugar. A drop in blood sugar can trigger a migraine.
• Drink plenty of water: Make sure you drink plenty of water to avoid dehydration, which can trigger migraine.
• Limit stress: For many migraine sufferers, stress is plays a big factor. Take time each day to relax. Find something that helps you relax like listening to soothing music, taking short walks, meditating or doing yoga.
• Try complementary therapies: Try using complementary therapy to help prevent migraines. For example, you may be able to manage stress and prevent migraines through acupuncture, massages and cognitive behavioral therapy.

Tip # 3 – Incorporate Certain Foods into Your Diet:

If you are a migraine sufferer like me, you are constantly looking for prevention ideas. Certain foods can help fight off and prevent migraines.  These foods include:

• Cayenne: Cayenne peppers are widely recognized as culinary ingredients that add intense heat and flavor to southwest American, Caribbean, Indian and Asian dishes. However, this pepper may also offer healing benefits. Capsaicin, the chemical that gives cayenne peppers their heat, may help reduce blood vessel constriction. This may help prevent rapid blood pressure fluctuations that can trigger migraine headaches.
• Coffee: When it comes to coffee, caffeine can give you migraine relief. It is a major ingredient in many headache medications. However, if you consume too much, it can actually cause migraines. Moderation is key!
• Flaxseed and Fish: An anti-inflammatory diet is beneficial to preventing migraines.  Flaxseeds and fish are packed with omega-3s and fiber can actually help prevent migraines.
• Riboflavin-rich Foods: Riboflavin, also known as vitamin B-2, is one of eight B vitamins necessary for the metabolism of nutrients and protection of your central nervous system. A deficiency of this vitamin may also contribute to headaches, particularly migraines. Adding foods high in riboflavin may help stop recurring migraines by correcting deficiencies. Eggs, avocados, broccoli, romaine lettuce, alfalfa, asparagus, walnuts and mushrooms are abundant sources of riboflavin.
• Magnesium-rich Foods: About 60 percent of migraine sufferers may have magnesium deficiencies. Magnesium is a trace mineral that may help normalize nerve impulses in your brain that transmit pain signals. This may help stop intense pain associated with migraine headaches. It may also help regulate the production of serotonin, a neurotransmitter chemical that may contribute to sudden changes in blood pressure – a contributing factor of migraines. Increase your magnesium intake by consuming foods such as kale, tofu, lima beans, kelp, garlic, apples, bananas and apricots.

Tip # 4 – Consider Dietary Supplements:

• Magnesium: This is probably the most important one as it contributes to relaxing the brain blood vessels that cause the pain. Magnesium penetrates cell membranes, including the mitochondria. Some of the best drugs used to treat migraines are calcium channel blockers.
• Vitamin B2: (riboflavin) – Riboflavin, which is vitamin B2, converts energy from carbohydrates. The riboflavin gives your brain more energy, which makes it less likely to be bothered by migraine triggers.
• Vitamin B6: Vitamin B6 is needed so the body can properly use serotonin and dopamine. These neurotransmitters are necessary for normal nerve cell communication. Researchers have found lower levels of serotonin in people with migraine headaches. Therefore taking Vitamin B6 may help the body better use these crucial chemicals and it is thought be a key vitamin for migraine aura and a natural remedy for migraines.
• Vitamin B12 & Folic acid:  Vitamin B-12 supplements may also be effective for migraine relief if taken along with vitamin B6 and folic acid. A study published in “Pharmacogenetics & Genomics” in June 2009 showed that participants who took all three supplements together saw a reduction in migraine headache frequency and the severity of their pain.

Tip # 5 – Consider the Possibilities of Herbal Supplements:

For centuries, many people have used alternative therapies to help or cure common conditions.    Certain herbs have been used to help reduce or prevent migraines.  Some can be just as strong or effective as prescription drugs. Therefore, it is important to remember, if you consider using any type of herbal supplements, consult your doctor first.  Make sure it does not conflict with any medications you are currently taking.   You should not take any herbal supplements or drugs unless your doctor says it is OK and if you are pregnant, you should not take any herbal supplements because it may harm the baby.

Herbal supplements used to reduce and prevent migraines include the following:

• Alfalfa Leaf
•  Barberry Root
•  Bay Leaf
•  Brazilian Guarana
•  Butterbur
•  Catnip
•  Cayenne
•  Chamomile
•  Dong Quai
•  Evening Primrose
•  Feverfew
•  Ginger Root
•  Green Tea
•  Griffonia Seed
•  Hawthorne Leaf
•  Honeysuckle
•  Kola Nut
•  Lemon Balm
•  Passion Flower
•  Peppermint Leaf
•  Valerian Root
•  White Willow Bark
•  Wintergreen
•  Wood Betony

Tip # 6 – Prescription Medications:

Not all experts would recommend using medication to prevent temperature-change-related migraines.  However, if you have tried natural, holistic and alternative therapies to try to eliminate your migraines and nothing seems to be effective then you should focus on other alternatives such as prescription medications specifically made to help people suffering from migraines.

Below are some prescription medications for patients suffering from migraines:

1. Antiepileptic drugs: Certain medications used to control seizures are also effective for preventing migraines as well. These drugs may work by calming the neurons in the brain. Neuron “hyperexcitability” plays a role in migraine and epilepsy. Up to 20% of people with epilepsy also suffer from migraines including myself.  Anti – seizure medications that help migraines include:
   1. Depacon (valproate)
   2. Depakote (divalproex)
   3. Topiragen, Topamax (topiramate)
2.  Beta-blockers: These medications are frequently used to treat high blood pressure and heart disease. It is not clear how they help prevent migraines. Nevertheless, beta-blockers improve the blood flow and this may be significant reason why beta-blockers help prevent migraines.  Beta-blockers that have been proven effective for the prevention of migraines include:
   1.  Blocadren (timolol)
   2. Inderal, Innopran XL (propranolol)
   3. Lopressor, Toprol XL (metoprolol)
3. Antidepressants: These medications affect the level of the brain chemical serotonin. Research has shown that Elavil (amitriptyline) and Effexor (venlafaxine) work well for preventing migraines.

When using medication to prevent migraines, keep in mind:

Your doctor will likely start you on a low dose and gradually increase it over time. It may take several months to find the best dose with the fewest side effects.  It is important to remember that you should never stop taking preventive medications because it could trigger a severe migraine caused by stopping the medication immediately.  Preventive medications need to be reduced slowly under your doctor’s supervision.  Preventive migraine medications may not get rid of your migraines completely.  If the preventive medication is not getting rid of your migraines, you may still need to take acute medications when you do have a migraine.

Health Mistakes You Make Every Day

By Paige Fowler

Your day is fraught with peril—from the dumbphone that bloops while you’re driving to the NSFW website that beckons at 3 p.m. Those risks you know. How about these?

7 A.M. You Brush Just After Breakfast

Brushing after eating acidic foods-especially fruit and juice-can weaken enamel, says Mark Wolff, D.D.S., Ph.D., of NYU College of Dentistry. That may lead to discoloration or greater odds of cracks and chips.

Rinse And Wait: Didn’t brush before eating? Swish with water and wait 40 minutes for the calcium in your saliva to remineralize weakened areas. Then brush.

PLUS: Diagnose every pop, crack, and whistle before they become something worse with these 6 Weird Body Noises Explained.

8:30 A.M. You Commute with the Windows Open

Air pollution on highways can be up to 10 times what it is in the burbs, says Scott Fruin, D.Env., an environmental health researcher at USC. Diesel fumes may contribute to headaches, cancer, and heart disease.

Recirculate: Shut the windows and hit “recirc” on your AC. Doing this can cut your particulate pollution exposure fourfold, one of Dr. Fruin’s studies found.

1 P.M. You Microwave Your Lunch in Plastic

BPA-free? It’s better, but not perfect. Phthalates can still leach into your food, potentially damaging sperm and altering hormones, says Germaine Buck Louis, Ph.D., a director at the National Institutes of Health.

Go for Glass: Transfer food to glass before nuking it, or warm it on the stove at home and pack it in a stainless-steel thermos to keep it hot. (TRY THIS: Frozen entrees can help you avoid overeating because the calorie-control work is done for you. These Healthiest Frozen Meals are rich in protein and fiber—and actually taste good.) 

7:30 P.M. You Drive Home After Happy Hour

People with a blood alcohol concentration (BAC) of just .01 percent-well below the .08 legal limit-are 46 percent more likely to cause a crash than drivers who are totally sober, a UC San Diego study reveals.

Chew Before Brews: Cut your BAC by 30 percent by eating beforehand, says Aaron White, Ph.D., of the National Institute on Alcohol Abuse and Alcoholism.

DID YOU KNOW? A beer and sausage diet? It’s just one of the Weird Diets That Actually Work.

10.30 P.M. You Check Your Work E-Mail Before Bed

Managers who use their smartphone for work after 9 p.m. wake up groggy, a University of Florida study found. And a large Singaporean study shows that too little sleep can raise your odds of dying of stroke.

Power Down: Keep the charging station out of the bedroom, and turn off e-mail notifications after 9 p.m. If it’s an emergency, someone will call.

PLUS: Set your body on snooze control with this guide to Sleep Right, Tonight.

5 Postworkout Sips That Crush Sports Drinks

The last thing you want to do at the end of a grueling workout is instantly add back all of the calories you’ve just torched — but that’s essentially what you’re doing when you reach for most sports drinks. On average, these postworkout beverages clock in at 200 calories and pack a whopping 52 grams of sugar and 400 milligrams of sodium. (To put it in perspective, you’d have to do 100 burpees, 35 minutes of uphill hiking, or 15 minutes of mountain climbing to burn off all those calories.)

The most effective postworkout drinks contain electrolytes and “quality” carbs like glucose, minus the high-fructose corn syrup and other artificial sweeteners, Tom Holland, a sports nutritionist and author of the new book “Swim, Bike, Run — Eat: The Complete Guide to Fueling Your Triathlon,” tells Yahoo Health. For the best results, replenish lost liquids within 30 minutes of a sweat session, before the metabolic window closes and the body is less able to absorb the nutrients, said Holland. Consider knocking back one of these alternative refreshers:

Coconut water

Photo by Getty Images

Sometimes called Mother Nature’s sports drink, coconut water has fewer calories and less sodium and sugar than a typical postworkout drink. It’s packed with potassium, calcium, magnesium, and electrolytes. Just be careful to steer clear of the flavored varieties and stick with “the pure stuff — unpasteurized and free of added sugars and flavorings,” suggests Holland. Jennifer Cohen, a personal trainer and author of the new book “Strong Is the New Skinny,” buys young coconuts in a supermarket or health food store. “You cut the top off and drink the water through a straw like you would on a tropical vacation,” she said. “It’s supereasy and usually of higher quality than the store-bought kind.” A 1-ounce serving of coconut water has about 70 calories and 15 grams of sugar. 

Green tea

Photo by Getty Images

Green tea boasts a long list of nutrients without a single calorie. Holland, a lifelong coffee drinker, swings by his local Starbucks for an iced green tea after strenuous workouts. The health-boosting properties of green tea are well-known: It is a prime source of catechins, a type of antioxidant that has been proven to be more “powerful than vitamins C and E in halting oxidative damage (when free radicals attack biological molecules such as lipids, proteins, and DNA) to cells in your body and appear to have other disease-fighting properties,” according to the periodical Harvard Women’s Health Watch. Green tea has also been demonstrated to lower LDL cholesterol levels and cardiovascular risk.

Fresh green juice

Photo by Getty Images

Freshly squeezed and cold-pressed green drinks are not just trendy, they’re also loaded with the vitamins and minerals that keep the heart and muscles going strong. Cohen generally advises clients not to “drink their calories,” but she does laud the health-affirming properties of green juices. Kale, cucumber, celery, and spinach can be blended with lemon, ginger, and apple to offset the bitterness and increase the vitamin and mineral content. Holland said green juices could help individuals meet their daily vegetable tally. “Most people won’t eat a whole plate of veggies,” he noted. Green juices, equal at least two servings of fruits and vegetables in a 14-ounce bottle. Kale, the go-to ingredient in green juices, is full of beta carotene, calcium, and vitamins K and C. Spinach, another juice favorite, is a good source of iron, folic acid, protein, omega-3 fatty acids, and vitamins A, C, E, K, and B6.

Chocolate milk

Photo by Getty Images

Yes, you read that correctly. Almost a decade ago, Joel Stager, an exercise physiologist at Indiana University, shocked the exercise community when he touted low-fat chocolate milk as a superfuel for tired muscles. Holland endorses its efficacy as a recovery drink. “It’s the perfect ratio of carbs and protein,” he said. “The protein helps rebuild muscles after a hard workout.” Before you stock the fridge with your favorite childhood brand, consider an organic brand made from cows that have not been treated with hormones and antibiotics. And though no brand of chocolate milk is ultra-low in calories, by timing your indulgence correctly, you can make sure the calories aren’t empty ones. 

Cherry juice

Photo by Getty Images

Cherries are the perfect cocktail garnish — and thirst quencher. Cohen praises the nutritional value of tart cherries, which contain high levels of antioxidants, vitamin A, and potassium. Tart cherries — not the sweet Bing variety — come with other health benefits, too: Studies show that they ease postworkout soreness, fight inflammation, and improve the length and quality of sleep (thanks to the fruit’s natural melatonin). According to researchers at Oregon Health & Science University, “tart cherry juice may be a safer way to treat muscle pain and inflammation than over-the-counter pain relievers such as ibuprofen.” Cohen adds a handful of frozen cherries to a glass of water or dilutes pure cherry juice with water to lower the amount of sugar per serving. 

NUTRITION

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U.S. NEWS & WORLD REPORT

FITNESS

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FITNESS

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U.S. NEWS & WORLD 

How to Make Perfectly Soft Rotis

If God is in the details, we want his blessings when it comes to making rotis. Luckily for us mortals, there’s Tarla Dalal who dishes out her secrets on how to make perfect rotis with the right measurements, kneading tips, rolling tricks and cooking mantras. First timers will need practice but if you follow these steps there is no stopping you from being the mistress of the belan!   

RELATED READS

• How to Make BiryaniHow to Make Biryani
• How to Make the Perfect Roast Chicken
• How to Make Pizza at Home

Ingredients:

1 cup whole wheat flour 
1 1/2 tbsp oil
A pinch of salt (optional)
Whole wheat flour for rolling
Ghee for smearing

Method:
1.    Combine the flour, 1 tbsp of oil and salt in a bowl and knead into a soft dough using enough water. Keep aside for 15 to 20 minutes.
2.    Knead again using remaining ½ tbsp of oil and little water till the dough is smooth and elastic. Cover and keep the dough aside for 15 to 20 minutes.
3.    Divide the dough into 8 equal portions and roll out each portion of the dough into a thin circle of 150 mm. (6”) diameter using a little whole wheat flour for rolling.
4.    Heat a non-stick tava (griddle) on a high flame and when hot, place the roti gently over it.
5.    Cook it till small blisters appear on the surface. Turn over the roti and cook for few more seconds.
6.    Cook it on an open flame till it puffs up and brown spots appear on both the sides.
7.    Repeat with the remaining dough portions to make 7 more rotis.
8.    Smear ghee on top and serve hot.

 Watch video here

Top 15 Juice Recipes for Good Health

Healthy juices are a great snack to tide you over between meals. All you need is a blender, fresh fruits or vegetables and milk. Juices will not only fill you up but are also healthy. We list out 15 top juice recipes that work well at anytime, any season.



Mango Juice

Ingredients: 
• 1 banana 
• 1/2 cup yogurt
• 1 cup orange juice 
• 1 cup ice cubes

Method: 
Add 1 banana, 1/2 cup yogurt, 1 cup orange juice, and 1 cup ice cubes to a blender and blend. Now add 1 large, chilled mango (chopped) and pulse till it blends well.


Berry Green Smoothie

Ingredients: 
• 1/2 cup Greek yoghurt (or normal yoghurt without whey) 
• 1 cup berries (strawberries, blueberries, blackberries etc) 
• 1 cup spinach 
• 1 tbsp bran 
• Ice cubes as required 

Method: 
1. Add yoghurt and spinach and blend until blended 
2. Add the berries, bran and ice cubes to this and blend until smooth 
3. Serve immediately 


Super Sinus Juice

Ingredients: 
• 1 large orange or minola, peeled
• 1/2 lemon, de-seeded and peeled
• 1 medium sweet or tart apple, chopped
• 1 Tbsp fresh ginger, skin removed
• Cayenne spice

Note: I always prefer organic ingredients when juicing.

Directions:
Wash all your ingredients.Peel your orange and 1/2 lemon - and remove the lemon seeds. Orange seeds are OK, since they aren't as bitter. Chop your apple into chunks that will fit in your juicer. You can juice the entire apple - core and all. Chop ginger into small chunks. Before you start juicing, be aware that there are two procedures for this juice. You can use just your electric juicer. Or you can use both an electric juicer and a citrus juicer: Add the citrus directly to your juicer and juice it pulp/skin and all. This will result in a 'thicker' juice since some of the pulp/skin juice will be extracted and is a bit thicker than pure citrus juice. Juice the citrus in a citrus juicer/squeezer separately and add it to the apple/ginger juice. This will result in a thinner, less pulpy juice. Your choice. Start juicing all your ingredients. Stir gently to swirl the flavors. Pour into serving glasses and top with cayenne. One tiny pinch to a few bold dashes will work. You can always add more later.


Almond Papaya and Banana Smoothie

Ingredients: 
• 100ml ice 
• 200ml skimmed yogurt 
• 1 chopped (ripe) banana 
• 1 cup chopped (ripe) papaya 
• 5-8 almonds 
•1 tsp drinking chocolate or coffee (for the strong hearted)

Method: 
Blend all ingredients together for an icy cold and smooth almond papaya and banana smoothie.

Peach lychee Juice

Ingredients:
•1 (20-ounce) can lychees in syrup, drained and rinsed (or 20 peeled and seeded lychees)
•1 cup frozen and thawed sliced peaches (7 ounces)
•3/4 cup coconut water (or water)

Preparation:
In a blender, combine lychees, peaches, and coconut water; blend, scraping down sides occasionally, until smooth. Strain juice and, if desired, thin with water. Refrigerate up to 2 days (shake before serving).

Recipe Source: Health

ALSO READ: Beetroot and orange soup

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Cantaloupe Ginger Juice
Ingredients:
• 1 cantaloupe
• 1-2 Tbsp of raw ginger

Method: 
• wash cantaloupe well. Slice. 
• Slice of outer rind.
• You can juice the cantaloupe with or without the seeds. I juiced it with the seeds and loved it. It is a tad sweeter without the seeds. 
• Juice in the ginger as well. 
• Serve or chill.


Green tea and mango splash 
Experience the island winds as you sip this cooling concoction prepared with a mixture of fresh mangoes and green tea. 
You can add strawberry or any other fruit you like. 


Natural Peanut Butter and Banana Smoothie

Ingredients:
• 100ml ice
• 200ml skimmed yogurt
• 1 tbs natural preservative-free peanut butter
• 1 chopped (ripe) banana
• 1 tsp honey

Method: 
Blend all ingredients together, and add a little milk (if needed) to get a thin drinking consistency for this natural peanut butter and banana smoothie.


Watermelon Smoothie 

Ingredients: 
• 1 ½ cup roughly chopped watermelon
• 1 ½ musk melon (if you have some. Or you could add some more watermelon)
• Juice of 2 lemons
• 1 cup skimmed yogurt
• Some ice cubes

Method: Add all ingredients to a blender and blend into a smooth consistency. Enjoy your watermelon smoothie!

Cabbage, Cucumber, Grapejuice recipe

Ingredients:
• 1/2 head purple cabbage
• 2 large cucumbers
• 2 handfuls purple grapes

Method:
• Wash all the ingredients thoroughly.
• Juice the cabbage, cucumbers and grapes in a juicer and drink immediately.

Vegetable juice recipe
Ingredients:
• Fresh cabbage (band gobhi) - 125 gms
• Fresh lemon ( nimbu ) - 1
• Celery ( ajmoda shaak ) - 25 gms
• Fresh pear ( naashpati ) - 250 gms
• Ginger root (adrak)- 1 inch
• Filtered Water – 500 ml
• Fresh Mint (pudina ) - 4 to 5 leaves

Method:
1. Chop the pear, cabbage, celery and ginger into small pieces and put it in a blender along with a cup of water; blend well for 1 minute.
2. Add the fresh lemon juice to the blended juice. Pour the juice in a glass and serve chilled with mint leaves.

Beetroot and Carrot Juice
If you love juices then introduce yourself with a nutrient-abundant beetroot-carrot juice. This juice provides health benefits from head to toe, especially for good vision. Try this juicy recipe to colour your diet with fibre, minerals and carotenoids.

Ingredients:
• 1 beetroot
• 1/2 kg carrots
• 1/2 piece of ginger (adrak)
• 2 tbsp (chopped) mint leaves (phudina)
• Black salt (sanchal) to taste
• 1 tbsp lemon juice

Method: 
1. Blend all the ingredients in a mixer with some water except black salt and lemon juice.
2. Strain the liquid.
3. Pour in a glass add black salt, lemon juice and ice cubes.
4. Garnish with mint leaves.

Green Detox Juice
Preparation Time: 15 minutes ; Serves: 2

Ingredients:
• 1 ¼ (chopped) spinach leaves (without stems and tough rib)
• 1 cup chilled fresh orange juice
• 1 ¼ cup cubed mango
• ¼ cup (chopped) fresh mint
• 2 medium ribs celery (finely chopped)
• ¼ cup (chopped) flat-leaf parsley

Method:
1. Combine all ingredients in a blender.
2. Keep blending it, until it is a smooth puree.
3. Pour into two chilled glasses and sip it. 

Organ cleansing detox juice recipe
Ingredients: 
• 2 grapefruits
• 1 medium-sized beetroot
• 1 green apple
• 1 small lemon
• 1-inch ginger root (optional)

Method:
Mix all the above ingredients together in a blender and consume the juice immediately.