These Handy Charts Will Help Stop a Migraine in Its Tracks

 A migraine can be quite unbearable. During a migraine, the blood vessels around your brain expand and begin to irritate the tissue and nerves around them causing the pain. So, if you, or someone you know, suffers from migraines and headaches, be sure to check out these warning signs, tips and remedies to help you avoid a migraine.

1. The Difference Between a Migraine and a Headache 

The exact cause of a migraine is unknown. Researchers believe that it's a neurological problem, however a number of factors can trigger pain, some of which include tension or stress, hormonal or environmental changes, long term exposure to the sun, a lack of sleep, the consumption of alcohol and certain foods as well as skipped meals and poor diet. The chart below gives a clear overview on migraines, as well as three common types of migraines and headaches (as indicated on the right side of the chart). The image below goes on to explain possible migraine symptoms too.

2. What Type of Headache Do You Have? 

 The diagram below looks into the types of headaches sufferers may experience and what each one represents. A common headache trigger includes anxiety. In such a headache, the pain usually occurs across the forehead. While in stress headaches, pain runs from the top of the neck all the way up to the top of the skull. Which type of headache do you have? Refer to the chart below.

3. What are the Triggers and the Causes of a Migraine? 

A number of factors may potentially trigger a migraine. These include factors like food, menstruation, alcohol, stress and lack of sleep. On the other hand, your migraines may be caused by an underlying issue. If you do suffer from migraines, consult with your doctor and determine whether it could be related to factors like a hormonal imbalance, cardiovascular problems, inflammation and more. Refer to the chart below for a better overview. 

 

4. What are the Symptoms of a Migraine?  

When you are about to experience a migraine, there are certain signs to be on the look out for. If you experience one of the following, take action immediately (read on to discover more), stopping your migraine in its tracks. On this note, if you exhibit many of these signs, it's important to seek a proper diagnosis from a healthcare professional.

 

5. What Home Remedies May You Benefit From? 

The two charts below look into two drinks that you can try to stop a migraine in its tracks. For a simple but effective remedy you could try a glass of lemon juice with Himalayan Salt. If this drink is not to your liking, try the green smoothie below, which has been hailed a "miracle migraine drink

 6. What Food Should I Avoid? 

Food plays an important role, many of which may be a cause for your migraines. The chart below looks into 5 types of foods you should exclude. It's therefore important to seek out the nutritional information labels on each product in order to determine whether they contain the following:
 

7. What Foods Should I Consume? 

Research shows that people with migraines often have low levels of magnesium. In fact, magnesium is thought to affect changes in the blood vessels in the brain. Supplements are at times recommended, but for a more natural alternative, up your magnesium with the following list of foods:

8. What Exercise Can I Do? 

Exercise forms an important part of a healthy lifestyle. Try to dedicate at least 20 minutes of the day to yoga. If it's your first time, do consult with a trained practitioner. Yoga is a great way to help those suffering from headaches. The following poses are most beneficial for migraine sufferers:

This is only for your information, kindly take the advice of your doctor for food, medicines, exercises and so on.   

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20 Vitamin K Foods That Support Healthy Bones, Blood, and More

When people think of foods with vitamin K, they often credit them with helping with blood clotting. And indeed, this vitamin is required in the synthesis of several blood proteins involved in clotting. Vitamin K also activates proteins that strengthen bones and help them grow, reducing the risk of fractures.

Certain types of vitamin K contain disease-fighting antioxidants. We asked experts to explain why incorporating this vitamin into your diet is a healthy habit that can boost your immune system. We've also rounded up the best food sources of vitamin K to help you keep your intake steady.

What Is Vitamin K?

Vitamin K is the collective name of a family of compounds. "There are different categories within vitamin K," says a specialist in sports nutrition. "You have vitamin K1, which is found in dark leafy greens and soybean oil, and also vitamin K2 and some others, which can be found in smaller amounts in animal products."Fermented foods also contain vitamin K2.

Daily Recommended Value

So how much vitamin K do you need? The unofficial daily value for vitamin K is between 90 and 120 micrograms.2 For context, one cup of raw spinach contains more than 100% of the daily recommended value, so you don't need to eat much of the foods listed below to consume a healthy amount of vitamin K. While a consistent intake is important, you don't want to overdo it.

Good Food Sources of Vitamin K

Your body treats vitamin K like fat and stores it in your liver and fat tissues. "We can rely on our body stores a little bit more than [we can for] some of our water-soluble vitamins," says Nguyen. But at the same time, your body isn't able to make enough vitamin K consistently and relies on you getting it from the foods you eat.2

Here are several foods that are good sources of vitamin K and ways to incorporate them into your diet.

1) Kale

                                                                      There are 113 micrograms of vitamin K in a cup of uncooked kale, providing 94% of the DV.2 Roast your kale with a drizzle of olive oil and a dash of salt to enjoy a crunchy, high-vitamin K snack

2) Collard Greens

This is a sign to whip out a Southern-style collard greens recipe now and again. A half-cup serving of cooked collard greens provides over 400% of the DV of vitamin K (530 micrograms).

3) Swiss Chard 

 

These bitter greens seem to have an edge when it comes to vitamin K. There are 150 micrograms in half a cup of cooked Swiss chard (over 125% of the DV).3 

 

4) Spinach

 

 If you prefer something with a milder, less bitter flavor, a cup of uncooked spinach is another option, with 145 micrograms of vitamin K (121% of the DV).

5) Broccoli

 

Just half a cup of cooked broccoli already contains 110 micrograms of vitamin K or 92% of the DV.

Cheese boosts the benefits even further: A healthy dose of fat helps you absorb Vitamin K.  

6) Brussels Sprouts

 

Brussels sprouts contain 78 micrograms of vitamin K in half a cup, which meets 65% of the DV. Toss these in olive oil and salt, and roast until tender on the inside and crispy on the outside.  

7) Romaine Lettuce

 

 Having a large salad with two cups of romaine lettuce  would give you 96 micrograms, or about 80% of the DV, of vitamin K.

8) Parsley

 

 Even fries are a little healthier when they're garnished with one tablespoon of fresh parsley, which offers you 62 micrograms, or 50% of your daily vitamin K needs.

9) Prunes

 

If you're already having a daily dose of prunes for gut health, you'll be pleased to know you're also getting vitamin K. A snack of six prunes contains 34 micrograms, or 28% of the DV.

10) Turnips

 

These brown sugar-glazed turnips are a surprisingly sweet way to get 426 micrograms of vitamin K in a ½ cup serving. That's 355% of the DV.

11) Edamame

 

This light and tasty pasta salad recipe includes a 12-ounce bag of edamame. Just ½ cup of edamame has 21 micrograms of vitamin K, which is 18% of the DV.

 

12) Pine nuts

 

The toasted pine nuts don't just give these green beans a burst of flavor. They also provide 15 micrograms of vitamin K, which is 13% of the DV.

13) Pumpkin

 

The recipe for this decadent pasta dish calls for over 3 ½ cups of pumpkin puree. In just ½ cup of canned pumpkin, there are 20 micrograms of vitamin K, which is 17% of the DV.

 

14) Okra / Lady finger 

 

Alongside many other healthy veggies (like onions, peppers, and garlic), this warm and lightly spicy gumbo includes 2 cups of okra. Just ½ cup of okra contains 16 micrograms of vitamin K, which is. 13% of the DV. 

 

15) Blueberries

 

These healthy blueberry muffins contain heart-strengthening flax seed oil and an entire cup of oats. The 2 cups of blueberries offer lots of vitamin K. There are 14 micrograms of vitamin K, which is 12% of the DV. 

 16) Mustard greens

 

This hearty stew is a warm and comforting way to work mustard greens into your dinner rotation. Just one cup contains 405 micrograms of vitamin K, an impressive 450% of the DV.

 

17) Kiwi

 

Just one kiwi contains 30.2 micrograms of vitamin K, or 33 percent of the DV. The fruit teams up with cucumber in this sweet and spicy relish, which makes a refreshing side for grilled chicken or fish. 

 

18) Arugula

 

Peppery arugula, juicy peaches, creamy burrata—this dynamic trio will be your go-to summer salad. One cup of arugula provides 21.8 micrograms of vitamin K, or 24% of the DV. 

 

19) Asparagus

 

 Not only is this veggie-packed flatbread a quick, delicious dinner, it's a vitamin K powerhouse, featuring arugula as well as asparagus, which has 84.5 micrograms of Vitamin K, or 93% of the DV, in just one cup.

 

20) Bok Choy

 

Bok choy is another heavy hitter in the vitamin K department, with 84.4 micrograms of Vitamin K per cup, or 93% of the DV. 

How to Improve Absorption

As a fat-soluble vitamin, vitamin K from food is best absorbed when there's fat or oil in the same environment. So when you're having your green vegetables, toss them in some oil to increase your intake. However, some people with underlying health conditions may need more help and possibly a supplement to improve their nutrient absorption.

"If someone has a disease that impacts the gastrointestinal tract, like celiac disease or Crohn's disease, they may not absorb the vitamin K from their food as well," says Nguyen. In these cases, the physician and dietitian would monitor the person's vitamin K levels more regularly and may start them on a supplement.

Precautions

There are people who need to be more mindful about their intake of vitamin K-rich foods. Since vitamin K supports blood clotting, if you are on a medication to prevent clotting, sudden increases in vitamin K intake may interfere with your medication, says an expert.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs