Ever faced a situation, or found someone holding their head, begging for that painful pounding to stop in their head? Hello Fitness Magazine’s expert Dr Shalini Bansal will guide you the what, why and how’s for migraine.
Let's start with the first issue.
WHAT IS MIGRAINE?
In professional terms, migraine is defined as “A neurological health issue that can be caused due to inflammation of nerves that leads to severe headaches accompanied with vomiting.”
WHY DOES IT HAPPEN?
The reason for migraine varies from individual to individual, some of which are -
1. Improper Digestive system
When there is a very long gap between meals or when they eat too much refined and junk food like pizza, pasta, burger; packed food like chips, kurkure; or sweet food like muffins, cookies, cakes, drinking tea coffee, alcohol beyond moderation. These kinds of food cause acid reflux that causes migraine.
2. Incorrect sleeping patterns
Sleeping too less or too much can cause migraine. Experts Recommend a sound sleep of 6-8 hours per day. Any imbalance in this pattern triggers migraine attacks.
3. Persistent stress
Stress impacts on your major operating systems of the body and could be another reason for migraine attacks.
4. Hormonal fluctuations
Many females experience migraine just before their periods, and some of them experience frequent migraine attacks during their menopausal stage.
5. Stimulants
like sound, light, the smell can lead to migraine occurrences.
HOW TO PREVENT/TREAT?
It is, of course, important for a person to identify the causes of migraine and then work upon to treat them -
- If migraine is caused due to gastrointestinal issues avoid eating junk food, refined and processed and sugary food, avoid too much tea, coffee and alcohol; avoid sour food.
- Eat your meals on time and avoid long gaps between meals.
- Include a lot of prebiotic ( banana, oats, barley) and probiotic food in your diet like (curd).
- Have a proper sleep schedule.
- Avoid late night sleep and take a rest full sleep of 7-8 hours.
- Lack of sleep leads to stress in our body causing our Adrenal glands to release the hormone cortisol, this hormone adversely affects our other hormones which leads to migraine.
- If a migraine is caused due to stress, we need to manage our stress.
- Consume protein-rich food like milk, curd, paneer, seeds and nuts, and eggs. Fish have amino acids like Tryptophan, Tyrosine, and choline which release neurotransmitters, Serotonin, Dopamine, and Acetylcholine that acts on the brain's pleasure center and relaxes our mood.
- Ashwagandha is a wonderful adaptogenic property that can alleviate our mood.
- Practice relaxing techniques like yoga and meditation to calm yourself.
- For migraine before periods include Broccoli, cauliflower, cabbage, pomegranate, and fiber-rich grains like Oats and barley to regulate estrogen levels, also limit dairy during periods.
- Include anti-inflammatory food like ginger and turmeric concoction and omega-3 rich food like walnuts, flaxseed, fish oil, and chia seeds. It will lower inflammation in the body.
- Take a B- complex formula daily: B vitamins improve nerve health.
- Include Magnesium rich food like green leafy vegetables, bananas, potatoes, beans, milk, and milk products because magnesium eases migraine.
- Small lifestyle changes can also help prevent migraines.
Also, Read Another Interesting Article: 6 Benefits of Walking For Your Health
For more information on Migraine, talk to our expert Dr.Shalini Bansal or watch her video on the following link where she talks about managing Migraine through food and lifestyle changes.
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