Do you suffer from Migraines?

Are you suffering from Migraine Headaches?

Oatmeal may help Prevent Migraines
Studies show that those who suffer from chronic migraines often show lower levels of magnesium than those who do not.  Therefore, a healthy balance of magnesium may help prevent migraines (22).

Magnesium is one of the Top 5 most plentiful minerals found in the body, and it’s essential for proper nerve function.  One cup of cooked oatmeal contains 15% of the daily recommended intake of magnesium.

Oats are loaded with important vitamins, minerals and antioxidant plant compounds. Half a cup (78 grams) of dry oats contains (5):

• Manganese: 191% of the RDI
• Phosphorus: 41% of the RDI
• Magnesium: 34% of the RDI
• Copper: 24% of the RDI
• Iron: 20% of the RDI
• Zinc: 20% of the RDI
• Folate: 11% of the RDI
• Vitamin B1 (thiamin): 39% of the RDI
• Vitamin B5 (pantothenic acid): 10% of the RDI
• Smaller amounts of calcium, potassium, vitamin B6 (pyridoxine) and vitamin B3 (niacin)

Oatmeal is full of antioxidants, which are designed to keep your body healthy (3).

Antioxidants are essential to a healthy diet.

They protect the body from harmful molecules called free radicals (or oxidants).

These antioxidants contain many different vitamins and minerals (such as vitamins E and C and the mineral selenium).

Oxidants are created by your body to fight against harmful microbes and viruses.

However, if the body has an overflow of oxidants, they’ll begin to attack the cells.

Antioxidants will halt this process and protect cells against damage.

Oats contain large amounts of beta-glucan, a type of soluble fiber.

Beta-glucan partially dissolves in water and forms a thick, gel-like solution in the gut.

The health benefits of beta-glucan fiber include:

• Reduced LDL and total cholesterol levels (1)
• Reduced blood sugar and insulin response (11)
• Increased feeling of fullness (12)
• Increased growth of good bacteria in the digestive tract (13)

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By Deborah Grow

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Mediterranean Diet info from Stanford EDU

The Mediterranean diet consists of 9 parts:

1. High consumption of monounsaturated fat (mostly in the form of olive oil), rather than saturated fats
• Examples of foods high in monounsaturated fat are olive oil, canola oil, peanut oil, sesame oil, sunflower oil, and avocados.
• Examples of foods high in saturated fat are butter, lard, meat, dairy products, coconut oil, and palm kernel oil.
2. Regular and moderate consumption of alcohol, in the form of red wine during meals.
• If you are a woman (or a man over age 65), moderate consumption is less than one 5-ounce glass of red wine per day.
• If you are a man under age 65, moderate consumption is less than two 5-ounce glasses of red wine per day.
• Drinking over this consumption level can result in increased risk of some cancers.
• The diet’s regular and moderate consumption of alcohol is not for everyone. If you do not normally drink alcohol, you do not need to start drinking. Do not drink alcohol if your doctor advises you not to do so.
• To read more about the benefits of red wine, please click here.
3. High consumption of legumes, nuts, and seeds
• Examples of legumes are beans, peas, alfalfa, lentils, and peanuts. Nuts, such as almonds, pecans, and walnuts, are low in unsaturated fat but high in calories, so it is recommended to only eat about a handful of nuts per day.
4. High consumption of non-refined cereals and breads
• Non-refined cereals and breads incorporate the whole grain (including its bran and germ) into the food product, such that you gain the benefit of the grain’s high fiber. Examples of non-refined cereals and breads are brown rice, popcorn, oatmeal, whole wheat bread, whole wheat flour, whole wheat pasta, bran flakes, and rice cakes.
• Refined cereals and breads means that the portion of the grain that provides its high fiber (its bran and germ) are removed by machinery. Examples of refined cereals and breads are white bread, white rice, pasta, and sugary cereals.
5. High consumption of fruits
6. High consumption of vegetables
7. Low to moderate consumption of dairy products, mostly in the form of cheese or yogurt
8. Low consumption of meat and poultry
9. Moderate to high consumption of fish
• Fish contain healthy omega-3 fatty acids that are thought to act against the inflammatory effects that exacerbate HD. To learn more about omega-3 fatty acids and HD

From Stanford EDU

http://web.stanford.edu/group/hopes/cgi-bin/hopes_test/the-mediterranean-diet/

By Deborah Grow

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