Top 15 Healthy Foods for Diabetic

When you’ve got Diabetes, your food choices matter a lot.  Some are better than others and some are recommended by your doctors because of its benefits.  Here are some of the top foods.

1.  Oatmeal
Studies have shown that eating a diet rich in whole grains and high-fiber foods may reduce the risk of diabetes by between 35 and 42 percent. An excellent source of both is heart-healthy oatmeal: It’s packed with soluble fiber, which slows the absorption of glucose from food in the stomach — keeping blood-sugar levels under control. Top oatmeal with 1 to 2 tablespoons of chopped pecans, almonds, or walnuts to add protein and healthy fat, which stabilize blood sugars further. Plus, the nuts add great crunch and flavor to your morning meal.

2. Beans
If you’re looking for foods that raise blood-sugar levels slowly and gently like rolling waves, choose high-quality carbohydrates instead of low-quality carbs like refined grains and sugary foods.

Whenever possible, you’ll want to couple these carbs with protein and/or healthy fat. Beans (including black, white, navy, lima, pinto, garbanzo, soy, and kidney) are a winning combination of high-quality carbohydrates, lean protein, and soluble fiber that helps stabilize your body’s blood-sugar levels and keeps hunger in check. Beans are also inexpensive, versatile, and virtually fat-free.

3. Apples
This crunchy fruit also appears to offer protection against diabetes. The Harvard School of Public Health examined the diets of 200,000 people and found that those who reported eating five or more apples a week had a 23 percent lower risk of developing type 2 diabetes compared with subjects who did not eat any apples.

explained that not all antioxidants are created equal, and that a particular type of antioxidant in apples had a profound effect on lowering LDLs, a contributor to heart disease. More good news: A medium-size apple contains 3 grams of fiber, which includes both soluble and insoluble fiber. How ’bout them apples?

4. Asparagus
It’s especially high in an antioxidant called glutathione, which plays a key role in easing the effects of aging and many diseases, including diabetes, heart disease, and cancer.

5. Fish
Another outstanding source of lean protein is fresh fish. Choose an environmentally friendly variety like catfish, cod, or tilapia; all are mild-flavored, white-fleshed fish that can be healthfully prepared by baking, grilling, or roasting.

Pair fish with the high-quality carbs found in vegetables, lentils, or beans for another balanced meal combination that will keep your blood sugar from rising.

6.  Avocado
Avocados are known for their heart-healthy monounsaturated fat content. When substituting these fats for saturated fat, they can improve cholesterol levels, decreasing your risk of heart disease, according to the Academy of Nutrition and Dietetics.

7. Yogurt
Fat-free yogurt naturally contains both high-quality carbohydrates and protein, making it an excellent food for slowing or preventing an unhealthy rise in blood sugar. Studies also show that a diet high in calcium from yogurt and other calcium-rich foods is associated with a reduced risk of type 2 diabetes. Be sure to stick to low-fat or nonfat brands; 0% Greek yogurt is my top pick because it has twice as much protein as regular nonfat yogurt.

 8.  Blueberries

Blueberries are part of the family of fruits containing flavonoids, known for their many health benefits, including heart health.

In addition, blueberries’ high fiber content may reduce the risk of diabetes and cognitive decline, and help keep blood sugar more level, says Joanne M. Gallivan, MS, RD, director of the National Diabetes Education Program at the National Institutes of Health. “Recent studies have also shown that berries have an anticancer effect by inhibiting tumor growth and decreasing inflammation,” Gallivan says.9. Brocolli / Cruciferous VegetablesBroccoli is a member of the cruciferous vegetable family, which includes other veggies such as Brussels sprouts, cabbage, cauliflower, and bok choy.

What makes this class of veggies unique is the high levels of sulfur-containing compounds known as glucosinolates. Perhaps better known for their potential anticancer effects, these compounds may also have a role in reducing heart disease risk and heart-related deaths.

9. Almonds
Unsalted almonds provide a healthy, low-carb mix of monounsaturated fats plus magnesium, which is believed to be instrumental in carbohydrate metabolism. A large study out of Harvard University found that high daily magnesium intake reduced the risk of developing diabetes by 33 percent. Therefore, including more magnesium-rich foods like almonds, pumpkin seeds, spinach, and Swiss chard in your diet is a smart move.

10.  Carrots
Cooked or raw, carrots are a healthy addition to any meal plan. While cooked carrots have the rich texture of starchy vegetables, such as potatoes, they are classified as nonstarchy veggies because they don’t contain a lot of carbohydrate. Carrots are noted for their high vitamin A, made from the antioxidant beta-carotene in carrots. This vitamin is necessary for good vision and immune function, and it may help prevent the development of some cancers, according to the Mayo Clinic.

11.  Salmon
Omega-3s from food help reduce your risk of heart disease, which is important for those with type 2 diabetes, whose risk of cardiovascular disease is already elevated. (Over time, high blood glucose levels can lead to increased deposits of fatty materials in blood vessels, which contributes to clogging of arteries.) Wild salmon or sardines are not only rich in omega 3s but also contain a healthy-fat-and-protein combination that slows the body’s absorption of carbohydrates, keeping blood sugars on an even keel.

12. Flax Seeds
It contains alpha-linolenic acid (ALA), which can be converted into omega-3 fatty acids, offering similar benefits of those found in fish.  Flaxseed is a good source of lignans, antioxidants that have been shown to help prevent heart disease and cancer, according to the Cleveland Clinic.

13. Egg Whites
Rich in high-quality lean protein and low in carbs, egg whites are another healthy choice for controlling or preventing type 2 diabetes. One large egg white contains about 16 calories and 4 g of high-quality, filling protein, making egg whites a perfect food for blood sugar control, not to mention weight-loss or maintenance.

14. Garlic
Some evidence indicates consuming garlic can slightly lower blood cholesterol levels for short-term use, but other studies conclude it has no effect.  Evidence suggests garlic may slightly lower blood pressure, especially in people who have high blood pressure.

15. Kale
kale is one of those green leafy veggies associated with a reduced risk of type 2 diabetes. In one meta-analysis of several studies, people who ate the most green leafy vegetables were 14 percent less likely to develop diabetes than those consuming the least amounts.

Source: healthdigezt.com

Top Healthy Breakfast Foods (Continuation…)

  11. Strawberries

“Berries are superfoods because they’re so high in antioxidants without being high in calories,” Giovinazzo says. One cup of strawberries, for instance, contains your full recommended daily intake of vitamin C, along with high quantities of folic acid and fiber.

Strawberries are good for your ticker, too. A 2013 study found that women were less likely to have a heart attack over an 18-year period if they ate more than three servings of strawberries or blueberries per week. (Strawberries, like blueberries, are a good source of anthocyanins.)

12. Coffee

That espresso doesn’t just wake you up. Coffee drinking has been linked to a lower risk of several diseases (such as diabetes and prostate cancer), and it may even help you live longer. Researchers suspect the combination of caffeine and antioxidants are responsible for many of the observed health benefits.

(A 2005 study found that coffee is the number-one source of antioxidants in the U.S. diet, believe it or not.)
Of course, loading coffee up with cream and sugar may erase any potential benefits. So skip the fancy flavored drinks, and stick with skim milk.

13. Tea

Not a coffee person? Tea has a pretty impressive résumé of health benefits, too. Because it has less caffeine, it hydrates you more effectively than coffee, and it’s also a rich source of the immunity-boosting antioxidants known as catechins.

All tea (black, green, or white) provides antioxidants, but green tea may be healthiest of all. Research suggests that drinking five cups a day can increase your body’s metabolism and help you lose more weight around the middle.

14. Cantaloupe

Any fruit is a good addition to your breakfast, Giovinazzo says, and cantaloupe is no exception. A six-ounce serving (roughly a quarter-melon) contains just 50 calories and a full 100% of your recommended daily intake of both vitamin C and vitamin A, an important nutrient for smooth, younger-looking skin.

And, like most melons, cantaloupe has a high water concentration, which means it will help you stay hydrated and keep you feeling full until lunchtime.

15. Kiwi

This fuzzy little fruit has about 65 milligrams of vitamin C per serving—nearly as much as an orange. It’s also rich in potassium and copper and contains more fiber per ounce than a banana, which makes it a good aid to digestion. (In one study, eating two kiwis a day for one month lessened constipation in people with irritable bowel syndrome.)

Kiwis are slightly tart. They’re delicious by themselves, but if you prefer a sweeter flavor, try mixing them with strawberries and bananas in a smoothie or fruit salad.

16. Orange juice

Fresh squeezed OJ is a classic (and tasty) morning beverage, but that doesn’t mean it can’t be improved on. For even more nutritional benefit, you’ll want to opt for a store-bought variety that’s fortified with vitamin D. Along with fatty fish and fortified milk, fortified OJ is one of the few dietary sources of the sunshine vitamin, higher levels of which have been linked to a lower risk of osteoporosis, depression, and certain cancers.

Whichever OJ you prefer, stick with one small glass a day, Giovinazzo advises. Fruit juice is high in calories and sugar, she says, and shouldn’t replace whole fruit in your diet.

17. Cranberry juice

Cranberry juice, which helps limit bacterial growth, is best known for warding off urinary tract infections (UTIs), but its healing powers may not stop there.

The tart juice appears to promote cardiovascular health, and preliminary research in petri dishes suggests that compounds in cranberries can even increase the effectiveness of certain ovarian cancer drugs.

As with OJ, though, you’re better off sticking with small servings. Cranberry juice—not to be confused with cranberry juice cocktail—isn’t as sugary as other fruit juices, but its high acidity can sometimes contribute to bladder problems besides UTIs.

18. Cereal

“Cereal can be tricky, because there are so many different kinds out there,” Giovinazzo says. “Something with at least 5 grams of fiber and less than 5 grams of sugar is probably your best bet.”

You’ll find this winning combo in many whole-grain or bran cereals (such as shredded wheat), which as an added bonus are often fortified with riboflavin, folic acid, and other essential nutrients.

Top off your bowl with skim milk and fruit for the complete package: whole grains to fill you up, protein to supply all-day energy, and antioxidants to keep your immune system humming.

19. Raspberries

These summer favorites are the main berry source of ellagitannins, a type of antioxidant that is thought to have cancer-fighting properties. They’re also high in fiber (8 grams per cup), vitamin C, and vitamin K, which helps build strong bones.

Although you can buy fresh raspberries year-round, during the off-season you’ll find them cheaper (and with equal nutritional value) in the frozen foods aisle. They’re perfect as an addition to cereal or yogurt, or mixed into a smoothie for a quick, drink-on-the-go breakfast.

20. Whole-wheat bread

Carbohydrates are a breakfast mainstay, but the type of carbs you choose can make a big difference in the overall health of your meal. The simple rule to remember is that whole wheat and other whole grains—whether they’re found in bread, toast, or English muffins—contain more fiber and nutrients than their white, refined counterparts.

What you put on it matters, as well. “Slathering your toast with butter or jelly just adds empty fat and calories,” says Giovinazzo. “Instead, get some protein by adding an egg or some almond butter.”

Source: healthdigezt.com

Top Healthy Foods for Kids

Teaching kids the importance of eating healthy foods now can set them on the right course for life, but if you’re not a health guru, educating your kids can be a challenge. That’s why we asked health and nutrition experts to weigh in on the 10 healthiest foods your kids need to be eating now. Discover their top picks, plus helpful shopping tips and advice.

WHAT TO LOOK FOR

When writing your grocery list, keep these important tips in mind:
Focus on fresh. According to Dr. Timothy Harlan (also known as “Dr. Gourmet”), medical director of the Tulane University School of Medicine, the freshness of the foods you prepare for your kids is key.

“If the food has been processed, it’s likely not very good for your kids,” he said. “Make your own macaroni and cheese — don’t get it out of a box. Don’t get fruit roll-ups — instead, buy fresh or dried fruit.”

Kids need fiber. According to Ashley Koff, RD, celebrity nutritionist and featured nutrition expert on the CW’s upcoming “Shedding for the Wedding,” fiber is a vital nutrient for your little one’s diet. “They need fiber — the real stuff — not the synthetic stuff added to junk cereals, so that would mean an apple, ground flaxseeds, fruits and vegetables,” she said.

Now that you know what to look for on your next shopping trip, read on to discover the 10 healthiest foods your kids need to be eating.

THE 10 HEALTHIEST FOODS FOR KIDS

1. Fruits

Fruit makes the perfect snack. Cut up an apple to fill up their tummies before dinner. According to health and nutrition counselor Gina van Luven, the more color, the better. “Blue and purple fruits and vegetables (like blueberries and eggplant) contain resveratrol, a powerful antioxidant known for its cancer-fighting and heart-health properties.”

2. Vegetables

Get creative when adding veggies to your child’s plate. “If they like tacos, put extra onions and diced celery in the taco meat, then add tomatoes and lettuce,” Dr. Harlan suggested.
Make a note: Also, don’t forget to go heavy on the leafy greens.

Certified health and nutrition coach Lisa Consiglio Ryan recommends kale, mustard greens, spinach, Romaine lettuce and Swiss chard. “These greens have chlorophyll, which cleanses and oxygenates the blood. Having more oxygen in the blood translates to better endurance and an overall reduction in fatigue,” Consiglio Ryan said.

3. Nuts

“Nuts are a great way to get healthy fats and build energy,” Dr. Harlan said. Make your own trailmix using nuts, seeds and dried fruit. Keep it in the car for an afternoon energy boost.

4. Peanut butter

Peanut butter is an ideal source for protein, vitamins, magnesium and dietary fiber. Peanuts are also well-known legumes. According to Dr. Harlan, when combined with whole-wheat bread, peanut butter can be the perfect sandwich for your child’s lunchbox. “It’s a healthy sandwich providing them with a serving (or two) of legumes every day.”

5. Fish

Convincing little ones to eat fish can be tricky. Try serving various types of fish until you find what they like. Tuna fish, which provides protein and omega-3 fatty acids, can be a healthy and kid-friendly fish option.

6. Cheese

Whether you spread it, melt it or serve it in chunks, cheese is an ideal addition to your child’s meal. Serve it with whole wheat crackers for a scrumptious snack. Fat-free cottage cheese or ricotta cheese are also ideal sources of protein.

7. Whole grains

Opt for whole wheat pasta and bread, whole-grain cereals, brown rice and oatmeal. Dr. Harlan points out another pasta alternative — quinoa pasta. “It has the flavor and texture of white pasta, but offers more fiber and protein.”

8. Beans

Does your little one love beans? You’re in luck! Dr. Harlan suggests making chili or bean salads. “They offer tons of protein, great carbs and lots of fiber.”

9. Popcorn

You simply can’t go wrong with this popular snack-time treat. To keep it healthy, Dr. Harlan recommends air-popped popcorn.

10. Water and tea

When it comes to drinking healthy liquids, water and decaffeinated tea are at the top of Dr. Harlan’s list. “Juice, sports drinks, punch, milk and soda are simply empty calories,” he said. “There’s a lot of better ways for them to get energy, including consuming fruits, beans, peanut butter and whole grains.”

Source: healthdigezt.com

Top Healthy Fish to Eat

Fish is an excellent source of dietary protein, vitamin D and essential omega-3 fatty acids. The American Heart Association encourages adults to consume at least two, 3.5-ounce portion sizes of fish per week to lower their risk for heart disease.

However, some fish contain high amounts of contaminants, such as mercury. According to the Food and Drug Administration, pregnant women, nursing women and young children can safely consume up to 12 ounces of low-mercury fish per week.

1. Salmon

Since salmon is a fatty fish, it contains high amounts of omega-3 fatty acids. According to the U.S. Department of Agriculture, one 4-ounce portion of salmon contains between 1,200 and 2,400 milligrams of EPA plus DHA, two types of omega-3 fatty acids important for cognitive function and brain development in infants and children. The Institute of Medicine encourages men to consume at least 1,600 milligrams of omega-3s and women to consume at least 1,100 milligrams of omega-3s each day. Salmon is also classified as a low-mercury fish.

2. Canned, Light Tuna

Canned, light tuna is another excellent source of omega-3 fatty acids and is low in mercury. The USDA reports that one 4-ounce portion of canned light tuna provides about 150 to 300 milligrams of EPA plus DHA, and canned albacore tuna provides about 1,000 milligrams of EPA plus DHA. Since albacore tuna is higher in mercury than canned, light tuna, the FDA encourages pregnant women, nursing women and young children to limit albacore tuna consumption to 6 ounces per week.

3. Catfish

Although it doesn’t contain as many omega-3 fatty acids as fattier fish, catfish does contain beneficial omega-3s. And, according to the American Pregnancy Association, catfish contains very low amounts of mercury, making it a good choice during pregnancy and breastfeeding.

4. Mackerel

The American Heart Association recommends consuming mackerel to reduce your heart disease risks. However, one type of mackerel called King mackerel contains high amounts of mercury and should not be consumed by pregnant women, nursing women or children. Atlantic and Pacific mackerel are lower in mercury and provide up to 2,100 milligrams of EPA plus DHA per 4-ounce portion.

5. Flounder

Flounder is a heart-healthy, low-mercury fish that contains about 350 milligrams of EPA plus DHA, according to the USDA. One 3-ounce portion of cooked flounder provides about 13 grams of protein.

6. Herring

Herring is a low-mercury fish, high in omega-3s and recommended by the American Heart Association. One 3-ounce portion of cooked Atlantic herring provides about 20 grams of protein.

7. Sardines

Sardines are also recommended by the American Heart Association to reduce heart disease risks. Sardines are classified as very low-mercury fish, according to the American Pregnancy Association. Since sardines packaged with salt are higher in sodium, look for low-sodium brands or packages of sardines labeled “no salt added.”

8. Pollock

Pollock is often an ingredient in fish sticks, which are popular among children. Fortunately, Pollock is low in mercury and high in omega-3s. The USDA reports that Pollock contains about 600 milligrams of EPA plus DHA in each 4-ounce portion.

9. Freshwater Trout

Freshwater trout, recommended by the American Heart Association, is high in omega-3s and low in mercury. However, if your trout was caught from a local lake or stream, check if the lake is contaminated with harmful levels of mercury or other toxins.

10. Haddock

Haddock is low in mercury and contains beneficial amounts of omega-3s. According to the USDA, one 3-ounce portion of haddock provides about 17 grams of protein.

Source: healthdigezt.com

10 Fat Foods: that is Good for Your Health

Fat foods that is Good for your health:

Fish
Naturally fatty fish like salmon, mackerel, herring, lake trout, sardines, and albacore tuna are good sources of omega-3 fatty acids.

These are “good” fats that help keep your heart healthy. They may also help keep your brain sharp, especially as you get older. The American Heart Association suggests eating two servings of fatty fish a week. A serving is 3 ounces — about the size of a deck of cards. Try it baked, grilled, or poached.

Avocado
Eat it on your sandwich, or serve it up in guacamole. Tasty avocado is good for your heart and may help with osteoarthritis symptoms, thanks to healthy fats.

An extra benefit? When you eat avocado with other foods, it helps your body better absorb their nutrients. Half a medium avocado is one serving and about 115-160 calories.

Seeds
Little pumpkin seeds, sunflower seeds, and sesame seeds pack a big punch. They have “good” fats that can lower cholesterol. In general, fats that come from plants are healthier than those from animal products.

“Bad” fats are in foods like fatty cuts of meat, full-fat dairy products, and some packaged foods. Check food labels to see how much fat, and what type, you’re getting. Limit saturated fats and avoid trans fats.

Nuts
From hazelnuts to pecans, all nuts are good for your heart. Walnuts, especially, deliver heart-healthy fats. But don’t overdo it. Just because the fats are healthy doesn’t mean you can eat as much as you want.

A serving is 1 ounce. That’s about 14 walnut halves, 24 almonds, 35 peanuts, 18 cashews, or 15 pecan halves.

Olive Oil
Whether you’re cooking or dressing your salad, try olive oil. It’s high in good fat. Remember, though: It’s always smart to watch how much fat — even good fat — you eat. So cook with less oil than a recipe calls for. Or use an olive oil spray. In baking, you can use applesauce for half the oil to cut back on some fat and shave calories.

Vegetables
Dark green veggies like spinach, kale, and Brussels sprouts offer some omega 3s. Because our bodies can’t make these good fats, you have to get them from food. Aim for 2-3 cups of vegetables every day.

Include fish in your diet, too, since fish have a different kind of omega-3 fat that you need. Plants only offer a fraction of the omega-3s that fish do.

Eggs
Eggs are a great source of inexpensive protein, and a large egg has less than 5 grams of fat, most from healthy fats. Some eggs are also enriched with extra omega-3s. It will say so on the carton. To stay healthy, limit yourself to just one egg a day.

Ground Flaxseed
As part of a healthy diet, good-for-you fats can help make your skin look great — plumper and younger. Plus, they add fiber and can help ease inflammation.

Get good fats by sprinkling a teaspoon of ground flaxseed on your salad or your cereal, or use it when you’re baking.

Beans
Whether they’re kidney, Great Northern, navy, or soybeans, adding beans to your diet can be good for you mentally and physically. Beans have omega 3s, which may help with mood.

Omega-3-Fortified Foods
There are also many foods that have added omega-3s to make them healthier. You can find enriched milk and eggs, bread, and breakfast bars, for example.

Check product labels to make sure. Plus, you may get more health benefits by getting omega-3s through fortified products than from a supplement.

Source: webmd.com

8 Great Benefits of Onions

Never mind the tears they bring on—onions are an ace ally in your fight against disease. A prized member of the lily family, they lavish you with health benefits while adding oodles of taste to your food.
A quick glimpse at their incredible health benefits:

• The phytochemicals in onions improve the working of Vitamin C in the body, thus gifting you with improved immunity.
• Onions contain chromium, which assists in regulating blood sugar.
• For centuries, onions have been used to reduce inflammation and heal infections.
• Do you enjoy sliced onions with your food? If yes, rejoice! Raw onion encourages the production of good cholesterol (HDL), thus keeping your heart healthy.
• A powerful compound called quercetin in onions is known to play a significant role in preventing cancer.
• Got bitten by a honeybee? Apply onion juice on the area for immediate relief from the pain and burning sensation.
• Onions scavenge free radicals, thereby reducing your risk of developing gastric ulcers.
• Those bright green tops of green onions are rich in Vitamin A, so do use them often.

 Source: healthdigezt.com

Home Remedy for Headache

The day starts with screaming kids, continues slowly onward with stop ‘n’ go traffic, and ends on a sour note with an angry boss.

By this point, you are ready to chop your head off in order to relieve the pounding pain.
You can take a little comfort in knowing that almost everyone has had such a day…and such a headache. Yet some people fare worse than others do.

An estimated 45 million Americans get chronic, recurring headaches, while as many as 18 million of those suffer from painful, debilitating migraines.

The Three Kinds of Headaches

Although there are nearly two dozen types of headaches, they all fall into three basic categories: tension, vascular, and organic.

Tension headaches, the most common of the trio, cause a dull, nonthrobbing pain, usually accompanied by tightness in the scalp or neck. Triggers range from depression to everyday stresses such as screaming kids and traffic jams.

Vascular headaches are more intense, severe, throbbing, and piercing: They take first prize for pain. Cluster and migraine headaches fall into this category.

Triggers for cluster headaches are unknown, although excessive smoking and alcohol consumption can ignite them. Migraines are thought to be caused by heredity, diet, stress, menstruation, and environmental factors such as cigarette smoke.

Less common are organic headaches, in which pain becomes increasingly worse and is accompanied by other symptoms, such as vomiting, coordination problems, visual disturbances, or speech or personality changes. Triggers include tumors, infections, or diseases of the brain, eyes, ears, and nose.

If you are prone to the usual tension headache, keep reading to learn about home remedies that can help you feel a lot better — fast.

Relaxation to Ease Headache Pain

One easy, pleasant technique for combating the headache-promoting effects of stress is progressive relaxation. It only requires a few minutes and a comfortable chair, sofa, or patch of floor in a quiet spot away from people, phones, television, and other distractions.

Progressive relaxation consists of alternately tensing and then releasing the tension in each muscle or muscle group from one end of your body to the other.

For the purposes of headache relief or prevention, you can focus on the muscles from your forehead to your shoulders. Purposely tense the specific muscle or group as tightly as you can, hold the tension for a few seconds, and finally release the tension, allowing the muscle to slowly relax.
Then proceed to the next muscle or group and repeat. Try the following steps to work the headache zone.

1. Scrunch up, then release, your forehead muscles (or furrow your brow).
2. Squeeze your eyes tightly closed, then open them slowly.
3. Make a wide smile, then allow it to fade.
4. Clench your jaw, then relax it.
5. Press your tongue against the roof of your mouth, then let it fall back down.
6. Press your lips together tightly, then relax.
7. Press your head against the floor or the back of the chair, then relax.
8. Shrug your shoulders, bringing your shoulders up as close to your ears as you can, then let them fall.

If you have additional time, you can proceed all the way down to your toes, for a whole-body relaxation exercise. Be sure to breathe slowly and deeply throughout the exercise.

Try the following tips for your occasional headache pain. If you’re headaches are frequent or severe, be sure to discuss them with a medical professional.

Try — but don’t overdo — pain pills. A dose of an over-the-counter (OTC) analgesic, such as aspirin, acetaminophen, or ibuprofen, is often enough to alleviate the occasional headache.

But if you take more than two doses a day frequently or for more than four or five days in a row to relieve headache pain, contact your doctor.

Taking pain relievers too often can actually worsen your headache pain. For a list of precautions to take when using over-the-counter analgesics.

Lie down. Lying down and closing your eyes for half an hour or more may be one of the best treatments for a bad headache.

For some types of headaches, such as migraines, sleep is the only thing that seems to interrupt the pain cycle. Recognizing the early signs of a headache can keep the pain from getting out of control, since doctors say the sooner you get to bed or lie on a sofa, the sooner a headache will fade.

Don’t let the sun shine in. Especially if your symptoms resemble those of a migraine (such as severe pain on one side of the head, nausea, blurred vision, and extreme sensitivity to light), resting in a darkened room may alleviate the pain, experts agree. Bright light may also cause headaches.

Even staring at a glowing computer screen may be enough to trigger pain on the brain. Wearing tinted glasses or using other means to filter bright light and minimize glare may help prevent headaches.

Use a cold compress. A washcloth dipped in ice-cold water and placed over the eyes or an ice pack placed on the site of the pain are other good ways of relieving a headache.

You might also see if your pharmacy sells special ice packs that surround the whole head (known as “headache hats”) or frozen gel-packs that can be inserted into pillows.

Whatever you use, keep in mind that speed is critical: Using ice as soon as possible after the onset of the headache will relieve the pain within 20 minutes for most people.

Try heat. If ice feels uncomfortable to you, or if it doesn’t help your headache, try placing a warm washcloth over your eyes or on the site of the pain. Leave the compress on for half an hour, rewarming it as necessary.
 
Think pleasant thoughts. Many headaches are brought on or worsened by stress and tension. Learning to handle life’s difficulties by tuning out unpleasant thoughts may keep the volume down on a bad headache.

When you feel your body shifting into crisis mode after you have a serious disagreement with a spouse or coworker, for example — force yourself to think pleasant thoughts. Relaxing your mind will help you figure out a way to resolve the problem, which can help ward off headache-causing tension.

Check for tension. Along with the preceding tip, stop periodically during the day and check your body for tension. Are you clenching your jaw or wrinkling your brow? Are your hands balled-up into fists?

If you discover these signs of tension, stop, relax, and take a deep breath or two (don’t go beyond a couple of deep breaths, though, otherwise you may begin to hyperventilate). Occasional body checks like this could nip a headache in the bud.

Quit smoking. Smoking may bring on or worsen a headache, especially if you suffer from cluster headaches — extremely painful headaches that last from 5 to 20 minutes and come in groups.

Don’t drink. Drinking more alcohol than you’re used to often causes a notorious morning-after effect — a pounding headache.

But even a single serving of some alcoholic beverages can trigger headaches, including the migraine and cluster varieties, in certain people.

For example, dark alcoholic beverages such as red wines, sherry, brandy, scotch, vermouth, and beer contain large amounts of tyramine, an amino acid that can spark headaches in people who are sensitive to it. And some people appear to be sensitive to the histamine in beer and wine. So if you’re struggling with headaches, abstaining may be your best choice.

Start a program of regular exercise. Regular exercise helps release the physical and emotional tension that may lead to headaches. Walking, jogging, and other aerobic activities help boost the body’s production of endorphins (natural pain-relieving substances).

Cut down on caffeine. The same chemical in coffee and tea that perks you up in the morning can also make your muscles tense and send your anxiety level through the roof.

Consuming too much caffeine can also cause insomnia, which can trigger headaches. Another problem is that many people drink several cups of coffee a day during their work week but cut their consumption on Saturdays and Sundays. This pattern can lead to weekend caffeine-withdrawal headaches.

If caffeine is giving you a headache, wean yourself off the stimulating stuff by cutting your intake slowly. Start by eliminating the equivalent of one-half cup coffee per week until you are only drinking one cup of caffeinated coffee (or its equivalent) per day.

One five-ounce cup of drip coffee contains about 150 milligrams of caffeine. A five-ounce cup of tea brewed for three to five minutes may contain 20 to 50 milligrams of caffeine. And cola drinks contain about 35 to 45 milligrams of caffeine per 12-ounce serving.
 Look out for stealth sources of caffeine, too, particularly in the OTC drugs in your medicine cabinet.

Fight the nausea first. Some headaches may be accompanied by nausea, which can make you feel even worse. What’s more, the gastric juices produced by stomach upset may hinder the absorption of certain prescription and OTC analgesics, which may make these drugs less effective at relieving the pain of your headache.

So by first taking care of the nausea, the pain of the headache may be easier to treat. Many patients find that drinking peach juice, apricot nectar, or flat cola helps alleviate nausea. OTC antinauseants such as Emetrol and Dramamine may also be useful.

Rise and retire at the same time every day. Oversleeping can create changes in body chemistry that set off migraines and other headaches. Going to bed and getting up at the same time every day — including weekends — keeps your body in a stable rhythm.

Keep a headache diary. If you get frequent headaches, try to tease out the factors that seem to be responsible.

Get a notebook and keep track of your headaches. Rate each one on a scale of 0 to 3, starting with no headache (a score of 0) and moving up in intensity to mild headache (a score of 1), moderate to severe headache (a score of 2), and incapacitating headache (a score of 3).

Record details about potential headache triggers. Were you under an unusual amount of stress? What did you eat? If you’re a woman, did you have your period?

Did you use medications that contain hormones, such as oral contraceptives? Now look for patterns by connecting days when you had bad headaches with these factors.

This information may help you avoid triggers and can also help your physician devise a better treatment plan.
In the next section, we’ll talk about foods that can cause headaches in people with food sensitivities and natural home remedies from your kitchen that can ease the pain.

Source: healthdigezt.com