Table of contents:
- 1. With migraines
- 2. With menstrual cramps
- 3. For fatigue
- 4. With irritability
- 5. With bad breath
- 6. With anxiety and stress
- 7. For joint pain
- 8. With heartburn
- 9. With excessive gassing
- 10. For constipation
2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
It is not necessary to immediately reach for medicines - food from the refrigerator can help relieve migraine or heartburn attacks.
Naturally, if symptoms recur regularly, be sure to see a doctor. Don't rely solely on food. But next time you come across something of the following in a mild form, look into the kitchen first.
Many foods contain vitamins, minerals, and nutrients that can alleviate and possibly prevent ailments.
Susan Lark physician and nutritionist
1. With migraines
What: oily fish: trout, sardine, herring.
How many: One 110-170 g serving two to three times a week. You can also take fish oil, but it is better to consult a therapist beforehand.
Why: such fish are rich in omega-3 unsaturated fatty acids, and they reduce the production of prostaglandins in the body. These chemicals cause inflammation and pain and, as a result, lead to migraines. The researchers found that people who took 1.25 grams of fish oil daily for two months experienced fewer headaches and the remaining attacks became less intense and prolonged.
What foods to avoid: meat products, artificial sweeteners, red wine, chocolate, hard cheese, citrus fruits. All of them are capable of provoking migraines.
2. With menstrual cramps
What: flax seeds.
How many: one or two teaspoons. Add them to cereals, salads and smoothies.
Why: in the occurrence of spasms, all the same prostaglandins play an important role. When they enter the tissues, the uterus contracts. And if there are a lot of prostaglandins, the spasms are more intense. Flaxseeds reduce the production of certain prostaglandins in the same way as fish, through their omega-3s.
What foods to avoid: red meat and dairy products. They contain arachidonic acid, from which prostaglandins are synthesized, which cause spasms.
3. For fatigue
What: quinoa.
How many: 180-270 grams of boiled quinoa daily.
Why: There are three important substances in quinoa that keep you alert: protein, vitamin B, and iron. Unlike other sources of these nutrients, such as beef or poultry, quinoa also contains complex carbohydrates that provide energy.
What foods to avoid: sweets and caffeine. From them you will receive only a short burst of strength, followed by fatigue.
4. With irritability
What: chocolate.
How many: about 15 g
Why: dark chocolate is high in an amino acid called L-tryptophan, which is essential for the production of serotonin, the mood hormone.
What foods to avoid: alcohol. Although it appears to be relaxing after a small dose, alcohol is a depressant, that is, a substance that suppresses the activity of the central nervous system. A few hours after taking it, your mood will only get worse.
5. With bad breath
What: black or green tea.
How many: one cup after each meal.
Why: The substances in tea stop bacteria from growing that can make our breath smell bad. Decaffeinated tea is fine too, but herbal tea won't do the same.
What foods to avoid: onions, garlic, cabbage.
6. With anxiety and stress
What: whole grains.
How many: one whole grain toast; a serving of oatmeal with a teaspoon of honey; 125 g popcorn; five small whole grain crackers.
Why: carbohydrates, if not accompanied by fats, help increase the production of serotonin in the brain. As a result, you will feel more relaxed.
What foods to avoid: caffeine. It stimulates the nervous system, so that you will become even more nervous.
7. For joint pain
What: vegetables, fruits and berries with vitamin C.
How many: an average of 90 mg of vitamin C for men and 75 mg for women daily.
Why: vitamin C can slow down wear and tear on joints. Studies have shown that people who have arthritis and consume a lot of vitamin C are three times less likely to damage their joints than those who do not have enough vitamin C in their diet. In addition, it plays a key role in the synthesis of collagen - the main component of cartilage and bone tissue. Vitamin C is abundant in strawberries, blueberries, raspberries, broccoli and citrus fruits. For example, 100 g of strawberries contain 58.8 mg; 100 g of orange - 53, 2 mg; in 100 grams of broccoli - 91, 3 mg.
What foods to avoid: until foods that provoke joint pain have been discovered.
8. With heartburn
What: ginger.
How many: half a teaspoon of grated fresh ginger or a quarter teaspoon of the ground version in a glass of hot water. Leave to steep for 10 minutes, strain and drink.
Why: ginger is good for the lower esophageal sphincter. This is a ring of muscles that acts as a valve and prevents gastric acid from flowing back into the esophagus (which causes a burning sensation).
What foods to avoid: high-fat foods include butter and red meat. There is a possibility that they negatively affect the work of the lower esophageal sphincter. In addition, spicy, sour, and sugary foods often lead to heartburn.
9. With excessive gassing
What: mint tea and dill seeds.
How many: one cup of mint tea or half a teaspoon of dill seeds after a meal.
Why: gas occurs when bacteria in your gut break down undigested food. If the muscles are tightly compressed, gases build up in the intestines and cause pain. Mint and dill relieve muscle spasms.
What foods to avoid: carbonated drinks and foods with artificial sweeteners. It's also best to cut down on legumes and cruciferous vegetables like broccoli and cauliflower.
10. For constipation
What: vegetables and fruits.
How many: in general, 25–35 grams of fiber per day is recommended.
Why: it is dietary fiber that is not digested but serves as a breeding ground for beneficial bacteria in the intestines. Fiber has a positive effect on gut health in general and regular bowel movements in particular. Aim to eat five servings of fruits and vegetables daily. Also, if you are constipated, try to drink two glasses of water more than usual a day. This will help the fiber move through the digestive tract.
What foods to avoid: semi-finished products, fatty meat, sweets.
Read also?
- 7 principles of intuitive eating that can help you lose weight without dieting
- How to replace bad eating habits with good ones
- What is mindful eating and why you need it
- 6 eating habits everyone should learn
- Everything you wanted to know about nutrition
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