Lifestyle

Everything You Need to Know About the Vestibular Migraine Diet

Vestibular Migraine Diet
A rare type of migraine marked by vertigo or dizziness is called a vestibular migraine, which is frequently misdiagnosed. It might all negatively impact your physical, emotional, and social well-being and can be alienating and disruptive.  There are often unanticipated obstacles on the path of living with vestibular migraines. The wavering nausea, dizziness, and disorientation may negatively impact your everyday life. Against this backdrop of complexity, nutrition plays a key role in effectively treating vestibular migraine illness.  The Vestibular Migraine Diet is a customized approach to food decisions intended to reduce the frequency and severity of these episodes. In this blog post, we’ll explore its principles. What is a Vestibular Migraine Diet? The Vestibular Migraine Diet is a planned eating strategy designed to help effectively manage vestibular migraines by identifying and removing possible triggers. This targeted diet focuses on elements that are particularly connected to vertigo and dizziness, as well as typical migraine diets that target headache/migraine triggers. Comprehending this diet entails realizing the complex interactions between your food intake and how your vestibular system’s delicate balance is impacted. Developing a lifestyle that supports your well-being by limiting factors that may increase vestibular migraine symptoms is more important than simply avoiding alcohol and caffeine. Impact of Diet on Vestibular Migraines Managing vestibular migraine attacks requires an understanding of the complex relationship between your food and these events. A mix of physiological mechanisms and stimuli are involved in this interaction. 1. Trigger Foods Foods and drinks with certain ingredients may trigger vestibular migraines. Individual differences in these triggers mean pinpointing your case’s exact perpetrators is crucial. Prolonged exposure to aged cheeses, processed meats, caffeine, alcohol, and chemicals like MSG are common triggers. 2. Neurotransmitter Imbalance Certain meals may affect brain neurotransmitter levels and thus be a factor in vestibular migraines. Tyramine, for instance, may impact serotonin levels, which are involved in mood regulation and the avoidance of migraines. Comprehending these associations facilitates customizing your diet to reduce the likelihood of inducing migraines. 3. Variations in Blood Sugar Vibrational migraines may also be impacted by abnormalities in blood sugar levels. Fast fluctuations in blood sugar brought on by skipping meals or eating items high in sugar have the potential to start an episode. One of the most critical aspects of managing migraines may be keeping blood sugar stable through balanced meals. 4. Dehydration Dehydration is a common migraine cause, including vestibular migraines. Dehydration can worsen the symptoms of migraine by affecting blood flow, circulation, and electrolyte balance. Drinking enough water throughout the day for hydration is a straightforward and easy preventative measure.  5. Inflammatory Response Vestibular migraines can occur in certain people as a component of a more generalized inflammatory reaction. Specific foods, particularly those heavy in processed carbohydrates and saturated fats, may trigger an inflammatory response. Vestibular migraine frequency and intensity may be decreased by following an anti-inflammatory diet high in fruits, vegetables, and omega-3 fatty acids. People can decrease the impact of vestibular migraines by making educated dietary choices and being aware of these mechanisms. Following a Vestibular Migraine Diet The Vestibular Migraine Diet is a thoughtful process that begins with self-awareness. Step 1: The first step involves keeping a detailed food diary to identify potential triggers specific to your case. Record what you eat, the timing of your meals, and any symptoms that may follow. This is helpful to rule out potential problematic things like aspartame, MSG, and sulphites.  Step 2: Phase two starts once you’ve gathered the above information. It’s time to work with a healthcare professional or a registered dietitian specializing in vestibular migraines. If you don’t have access to one, or can’t afford one, we recommend doing some research online to formulate a healthy, sustainable diet that excludes triggers, but incorporates healthy whole foods. Step 3: Phase involves building on this foundation and gradually eliminating certain foods can help you identify suspected trigger foods. If you feel a period of clarity, certain foods or ingredients can be reintroduced to see if they still impact you. This process requires patience, as triggers can vary widely among individuals. Step 4: Last but not least, pay close attention to how your body responds to changes and adjust accordingly in phase four. Slowly reintroduce eliminated foods into your diet and check how your body responds. You can continue consuming food that does not tr ...

8 Vitamins and Minerals to Boost Your Immune System

Immune System Boosting
“Immunity” has almost become a buzzword. We have all learned the importance of a strong immune system and perhaps tried every single thing we came across on social media. However, “developing” immunity is not as simplistic as popping a pill. It requires working on lifestyle habits, maintaining regular exercise, and fulfilling the body’s nutritional requirements with real, whole foods. We can view this utilizing the 80-20 rule. Nutrition (what, when, how, and how much we eat) perhaps plays a ~20% role, and lifestyle habits (sufficient sleep, water intake, abstaining from alcohol and cigarettes, exercise, and non-sedentary lifestyle) play a ~80% role. Here in this blog, we’ll talk about some ways you can naturally help boost your immune system through natural supplements. We’ll learn about common nutritional deficiencies, and how they can impact the body’s immune system—we’ll also look at some common online myths surrounding supplements. Vitamin & Mineral Deficiencies Let’s get to the root of mineral & vitamin deficiencies and understand why there are such prevalent nutritional deficiencies in the diet. In previous generations, crop cultivation was limited to twice a year, and the farmland was left unattended in between.  It gave the land and soil time to regain minerals and nutrients organically and be ready for the next round of cultivation. There was also a higher emphasis placed on biodiversity and soil diversity, rather than mass cultivation on a scale previously never seen.  However, as the world’s population rapidly increased, the need for land to build infrastructure and the demand for food increased—people started using farmland to build infrastructure, and farmers had to use fewer acres of land to produce more food and meet growing demand. This deprives the soil of essential nutrients, while farmers increase the use of fertilizers and pesticides to ensure a more lucrative yield, leading to a decline in bioavailable nutrients. Further to this, people have grown accustomed to busier lifestyles, which often reduces the ability to put more effort into composing healthy, nutritionally dense meals. Instead, people opt for fast food, take-out through delivery services, or snack and junk food. Lack of nutrition leads to various deficiencies that, combined with lifestyle factors, can give rise to diseases—cancer, autoimmune disorders, and gastrointestinal disorders. While supplements can’t replace healthy eating and never will—supplements can help to compensate for nutritional deficiencies in the human body. There are many myths about supplements and their association with pharmaceutical medicine. It is important to note that supplements are not pharmaceutical medicines. When sourced from natural minerals or plant sources, they are extracts or concentrated minerals meant to bridge the divide where diet falls short.  Supplements and how they can boost Immunity Let’s look at a few supplements that help naturally boost immunity and promote a healthy lifestyle. 1) Protein  Protein is a basic building block of the body. Before birth till death, human beings need protein each and every day for survival and to carry on essential life functions. Humans need a minimum of 1 g and a maximum of 2g protein per kg body weight, depending on your lifestyle and physical activity. 2) Omega-3 fatty acids An essential polyunsaturated fat is critical for our immune health. Omega-3 supports the integrity of cell membranes, allowing immune cells to communicate effectively and respond to threats. It helps regulate immune cell function, reduce inflammation, and improve immune cell production. It also strengthens the body’s ability to defend against infections and maintain immune system harmony. As per the recommendation of the National Institutes of Health, daily consumption of omega-3 fatty acids should be around 1.1-1.6 grams a day for a healthy and active lifestyle. 3) Calcium Calcium is a mineral essential for bone health. Bones start getting weak after 30 years. It is an ideal time to supplement calcium to fulfill the body’s requirements and avoid leg pains. However, It is recommended that one should start taking calcium supplements after 25 years of age to keep their bones strong and healthy for a long time. 4) Vitamin D Vitamin D, popularly known as the “sunshine vitamin,” is a critical vitamin for calcium absorption and bone health. It helps immune cells function better and helps regulate the immune response. The recommended daily vitamin D consumption for adults between 19 to 70 years should be 15 micrograms (mcg) and 20 mcg for people above 70 years. 5) Vitamin C Vitamin C, known for its antioxidant properties, is a water-soluble vitamin that helps protect cells from damage and supports immunity cell production. Immunity cells help in healing wounds faster. The recommended daily consumption of vitamin C should be 75 milligrams (mg) ...

12 Essential Tips to Make Working from Home More Productive

Work from home tips
Amid this COVID-19 pandemic, many companies have asked their employees to begin working from home. Although this scenario might sound quite exciting at first, you should know that you’ll have to deal with several unexpected challenges, particularly if you’re new to working remotely. Even if you are used to this setup, the unique circumstances during this period of isolation make it a completely new experience. But with the help of our handy tips, you can easily improve your productivity. These tips are useful not just for employees, but for team leaders and managers, as well. Let’s get started! 1. Stick to a Schedule The best part about working remotely is that you don’t have to wake up early, rush through your morning rituals, or travel to work. However, this does not mean it’s OK to completely scrap your daily routine. Since it’s likely that you will be cooped up in your house for a longer period of time, make sure that you remain active in order to stay healthy! Follow your normal schedule as much as possible, just like you used to when commuting to your office. 2. Set Up a Workspace When working from home, it’s crucial to set up a dedicated workspace so that you can get things done on time. You might be able to convert a spare bedroom into your home office. Even if you have space constraints, try to set up a desk for office work. Regardless of the location or type of space, dedicate a specific area in your house to work and use it only during your working hours. Just make sure the workspace is free from distractions so that you can concentrate on your tasks. 3. Create a Routine Even if you don’t have to wake up early to commute to work, it’s still important to create and follow a routine. You might get up a little later than usual, but make sure you get up at the same time every day. This way, you can avoid sleeping too much and also maintain a regular sleep cycle. If you like, you can also set alarms to signal lunch breaks, snack breaks, and the time to wrap up your workday. Doing so will improve your concentration, along with your productivity. 4. Set Boundaries Now that you have created a daily schedule and set up a dedicated workspace, it’s time for you to set some work boundaries. This is important because when you work remotely, you can easily end up working beyond your business hours. Figure out a time during the day when you feel your productivity is high, and ensure that you’re finishing the tasks at hand during those hours. Allocate your time properly and choose a specific time to wrap things up. That way you won’t work longer than you are supposed to. Share your schedule with other teammates, managers, and coworkers. 5. Stretch and Exercise Frequently When you’re working from home, it’s likely that you’ll become lazier. In order to prevent that from happening, make sure you stretch and exercise frequently.  This will help you boost your endorphins and will ultimately increase your interest level and happiness - two crucial factors in maintaining your productivity! Regular stretching and exercise will also help improve your posture. Be sure that you stretch two or three times throughout your day; doing so will prevent you from getting sore from sitting.  You can even write out some motivational quotes and leave them by your bedside. Those notes will be the first thing you read after waking up.  We recommend that you work out early in the morning because that’s when there are the fewest distractions. Also, you will feel energized for the rest of the day. 6. Take Breaks Sometimes when you work too many hours and over-commit yourself to office tasks, you end up sabotaging your productivity. That’s why it’s equally important to take breaks throughout the day. Although this seems a little counterintuitive, research suggests that taking occasional breaks helps you boost your creativity and productivity levels. If you fail to strike the right balance between your professional and personal lives, it will only cause you problems. To keep this from happening, work for a certain amount of time, take a 10-minute break, and then get back to work again. 7. Eat Healthy Foods Having complete access to your kitchen is another challenge of working remotely. Since you are at home all the time, you can easily be drawn to junk food the moment you take a snack or lunch break. These foods normally include: Leftover pizza Salted potato chips Cookies However, research suggests that eating more vegetables and fruits, along with vitamin and mineral supplements, has a positive impact on your productivity. With some additional planning, you can not only avoid eating unhealthy food but also vary your nutritious snacks. On the weekends, you could reward yourself with something sweet for not eating junk food throughout the week. If you’re in the habit of eating snacks frequently, then it’s time to take t ...