Health and Fit Time

Fit Tip: Plank Swimmers

Yet, Another way to work stabilization from head to toe and work a little upper body mobility.
Check it out!

Plank Swimmers

Health fit tip: 

Provided by Molly Linek, RD

Food is medicine, it’s not like a drug, it is a drug. It works faster, better, and cheaper than any drug on the planet… Food causes disease and food can cure disease. Food can harm and food can heal.” 

Tips to keep Migraines away Naturally while keeping the Hunger away

  • Hydration is a commonly overlooked migraine trigger  Aim to drink at least half your body weight (in pounds) in fluid ounces per day. Drink filtered water and carry a non-toxic water bottle with you to measure your water intake throughout the day 
  • Research shows dietary allergens and food intolerances are a common trigger of migraines and systemic inflammation. Consider eliminating the most common food triggers, including dairy, gluten, eggs, corn, caffeine, alcohol, chocolate, processed meats, fermented foods, and refined sugar. Foods containing monosodium glutamate, histamines, tyramines, nitrates and artificial colorings and sweeteners are also common triggers 
  • A variety of dietary approaches have been studied for migraines. Scientific and anecdotal evidence support eating an anti-inflammatory diet rich in phytonutrients and whole plant foods. Aim for at least 6 cups of colorful vegetables per day, a variety of low-glycemic fruits and adequate fiber intake. 
  • Common nutrient deficiencies in migraines include magnesium, niacin, riboflavin, cobalamin, coenzyme Q10, carnitine, alpha lipoic acid, vitamin D and omega-3 fatty acids. While it may be helpful to supplement with specific nutrients,  Educate yourself on healthy food sources of these nutrients as a helpful place to start, being mindful to avoid any potential triggers 
  • Balance your blood sugar to reduce hypoglycemia-triggered migraines and hunger cravings of sugary foods.  Low blood sugar is associated with symptoms such as fatigue, brain fog, irritability, dizziness or lightheadedness. Skipping meals and fasting can trigger migraines. Enjoy a well-balanced meal with fat, fiber and protein alongside any complex carbohydrates (avoid refined carbs). 
  • Start your day by eating breakfast within 30 minutes of waking up adding in a mid-afternoon snack if you find yourself fatigued or experiencing migraines in the afternoon or evening 
  • Reduce your toxic exposure by eating organic when possible or shopping with the “Dirty Dozen and Clean 15 Guide”. Toxins act like hormones in the body and disrupt the way we process food and store fat.  Educate yourself about the risks of chemical exposure from kitchen cookware, storage containers, cleaning supplies, personal care products and any other products you are exposed to using the Environmental Working Group’s website. 
  • Regular exercise can prevent migraines and reduce hunger
  • Carve out time every day for stress reduction. Mindfulness-based meditation has been shown to lower the stress response and improve pain tolerance in migraine patients. A great technique if you find yourself feeling stressed and anxious is to use the 4-7-8 breathing technique developed by Dr. Andrew Weil. You can do this exercise while you are at work, driving in the car or before you go to sleep
  • Lack of sleep, too much sleep, or changes in sleeping patterns can each trigger migraines and food cravings A regular sleep schedule has been shown to help reduce migraine frequency. Unplug from all electronic devices at least 2 hours before bedtime. 

4Stars! Is there a health or fit tip you’ve been wanting to know or see, that I haven’t touched on? Let me knOw in the comments below!



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