The Dangers of Ultra-processed Foods – From Headaches and Diabetes to Cancer

We live in a society that often forces us to choose convenience over nutrition, leading many to rely on ultra-processed foods for quick and easy meals. Despite knowing for decades that these foods can have negative impacts on our health, including increased risks of obesity, high cholesterol, and other metabolic conditions, a recent meta-analysis has revealed particularly concerning findings.

The study, which analyzed dozens of studies looking at the health outcomes of more than 10 million people, confirms that consuming excessive amounts of ultra-processed foods can lead to over 30 different health problems, ranging from cancer and heart disease to mental health disorders and even premature death.

Ultra-processed foods, with their high levels of refined sugars, unhealthy fats, and additives, not only contribute to weight gain but also disrupt metabolic processes and promote inflammation within the body. This chronic state of inflammation has been linked to a host of health problems, including insulin resistance, elevated blood pressure, and dyslipidemia, all of which are precursors to more serious conditions like heart disease and stroke.

Moreover, the addictive nature of ultra-processed foods adds to the problem, making it difficult for individuals to break free from unhealthy dietary patterns. The combination of highly palatable flavors, convenient packaging, and aggressive marketing tactics creates a vicious cycle of consumption that can be challenging to overcome, with studies suggesting that ultra-processed foods could be as addictive as smoking.

What Makes Ultra-Processed Foods “Ultra-Processed”?

The term ultra-processed foods refers to a wide range of ready-to-eat products such as packaged snacks, carbonated soft drinks, instant noodles, and ready-made meals. These products are formulated industrially, and their composition primarily consists of chemically modified substances extracted from foods along with additives to enhance taste, texture, appearance, and durability.

Ultra-processed foods are often made in a factory and contain a long list of ingredients, many of which are unrecognizable to the average person. During the manufacturing process, these products are often stripped of essential nutrients such as fiber, vitamins, and minerals, which are crucial for our bodies to function optimally. This lack of essential nutrients makes them less healthy than minimally processed whole foods, which provide a wide range of nutrients that our bodies need to function optimally.

Examples of ultra-processed foods include:

Packaged snacks (e.g., chips, cookies, crackers)
Carbonated soft drinks and energy drinks
Noodles and flavored pasta dishes
Frozen meals and microwave dinners
Breakfast cereals and cereal bars
Processed meats (e.g., sausages, hot dogs, deli meats)
Fast food items (e.g., burgers, fries, pizza)
Sweetened yogurts and pudding cups
Pre-packaged desserts and baked goods
Convenience foods (e.g., canned soups, boxed meals, meal replacement shakes)

The Dangers of Ultra-Processed Food: Insights from Recent Research

The comprehensive analysis published recently by The BMJ provided unprecedented insights into the alarming health risks associated with a diet rich in ultra-processed foods across various populations. The analysis, conducted by an international team of researchers, identified 32 health parameters spanning mortality, cancer, and various mental, respiratory, cardiovascular, gastrointestinal, and metabolic health outcomes.

The study revealed compelling evidence linking diets high in ultra-processed foods to increased risks of cardiovascular disease-related mortality, type 2 diabetes, sleep problems, and several types of cancer. Researchers also found associations between ultra-processed food consumption and common mental disorders, such as anxiety and depression, underscoring the complex relationship between diet and mental wellbeing.

The study also highlighted significant variations in the prevalence of ultra-processed foods across different countries, with consumption rates ranging from 10% in Italy to a staggering 58% in the United States. Unfortunately, the availability and consumption of ultra-processed products have surged in low and middle-income nations in recent decades, exacerbating concerns about global health and mortality outcomes.

Choosing Wisely: Opting for Healthier Alternatives

As we learn more about the potential health risks of ultra-processed foods, it becomes increasingly important to make informed choices that prioritize our wellbeing. Here are some tips to help you make better choices when it comes to your eating habits:

Choose whole foods: Opt for whole, minimally processed foods that are packed with essential nutrients. Fresh fruits and vegetables, whole grains, lean proteins, and healthy fats should form the foundation of your diet. These foods provide essential vitamins and minerals while minimizing the intake of artificial additives and preservatives.

Read labels carefully: When buying packaged foods, make sure to read the ingredient lists carefully. Choose products with simple, recognizable ingredients and avoid those with lengthy lists of artificial additives, preservatives, and refined sugars. Look for terms like “whole grain,” “organic,” and “low sodium” to guide your selections.

Limit processed and convenience foods: Although it may be hard to avoid processed foods entirely, it’s important to limit their intake and prioritize whole food alternatives whenever possible. Instead of relying on pre-packaged meals and convenience foods, for example, try experimenting with simple, homemade recipes using fresh, wholesome ingredients.

Practice moderation: While it’s essential to prioritize whole, nutrient-rich foods, it’s also important to practice moderation and balance in your dietary choices. Treat yourself occasionally to your favorite indulgences and snacks, but aim to make the majority of your diet consist of whole, minimally processed foods.

Takeaway

It’s now widely established that consuming ultra-processed foods poses numerous health risks, as confirmed by recent research. Sadly, these foods are becoming increasingly prevalent in our diets, often in ways that we may not even realize.

Given the surge of ultra-processed products in our daily lives, it’s important to choose foods that protect our health and the health of our loved ones. One way to do this is by opting for whole, minimally processed foods, limiting junk foods, and practicing moderation. Let’s reassess our dietary habits and make healthier choices for a better quality of life.

Experiencing Stress and Pain? Resistance is Futile

Does your life seem fraught with major frustration leading to stress and pain? When you sense an impending headache, does it panic you, or do you become afraid? Are you at a point where it seems you can no longer live a normal life because everything that comes along seems to produce a migraine?

The more we resist something, the more entrenched it becomes. The minute we vow to ourselves that we won’t do a certain thing, or allow ourselves a certain thought pattern, it is almost as if whatever that “certain thing” takes on a life of its own and nearly becomes entrenched.

In the Bhagavad Gita, Krishna, the Divine, stops time to offer words of strength to his mortal friend, Arjuna, as he stands ready to fight a seemingly unbeatable foe. “My friend,” Krishna says, “Resist what resists in you. Become yourself.” What great words for anyone who wants victory over something, and often migraines can feel like an unbeatable foe. The greatest health comes from being “in the flow.”

We may be survivors, little rebels, and pride ourselves on going “against the flow.” Anything else seems defeatist, apathetic, all those things we’ve learned to abhor. But when that philosophy permeates us to the core, we can set ourselves up for ill health. That seems strange. All around us we hear the battle cry – Battle cancer! Beat back dementia! Fend off the toxins! We surely feel the same way about our headaches, giving them a punch with the abortive meds, only to watch them regroup and attack again and again.

What if you stopped feeling that your battles were heroic and necessary? What if you decided neither to give up nor to battle? What if you tried a radically different approach? You know how the saying goes, “The definition of insanity is doing the same things over and over and expecting different results,” and yet so often, we do.

Being “in the flow” means being in the flow of life, working with our life force, our chi. Here are some great suggestions for getting into the flow. Before you decide you don’t have “time” to do any of these things, ask yourself if you have time to continue to allow your migraines to disrupt your entire life.

1) Start a preventive regimen. Avoid your migraine triggers when possible and never underestimate the power of nutrition. Magnesium, riboflavin and the herb feverfew have all been proven in scientific studies to nutritionally benefit migraine sufferers. If you are already taking migraine medications, you can continue to take them while you begin your nutritional supplement regimen. Although many people experience positive results in under a month, it can take up to 90 days to build blood levels for maximum effectiveness and beneficial results.

2) Take Tai Chi classes. Daily exercise is a given for a healthy lifestyle, and tai chi can serve as exercise as well as training your chi. Check your local directories to find Tai Chi classes, or consider the in-home Tai Cheng instruction or click here for an online option. Whether you take Tai Chi classes or not, get some kind of concerted exercise every single day. Our bodies were not designed to do well without it. Exercise both with weight for resistance and aerobically. For your aerobic exercise, spend 90 seconds at a moderate pace and then increase to a very challenging pace for 30 seconds. Work up to doing this cycle 6-8 times, 3 days a week, and be persistent with it.

3) Get acupuncture. Acupuncture has been a proven method of health treatment for millennia, again, working with your chi, your life force to keep it flowing. If you are blocked, acupuncture can return you to a natural flow. Acupuncture doesn’t have to be an expensive alternative. There are growing numbers of community acupuncture clinics around the nation. To find a clinic near you, click here.

4) Learn to Tap. The Emotional Freedom Technique (EFT), also known as tapping, can be immensely effective in warding off impending headaches or in dealing with headaches in progress. www.tappingsolution.com

5) Choose optimal nutrition. Do a little Googling and find an optimal diet for yourself. If you are listening to your body, and you strongly suspect you have food allergy triggers, instead of trying to just eliminate the triggers, go for a whole new regimen: find an optimal diet that will work for you and switch.

These types of lifestyle changes can make a huge difference in the life of a migraineur by improving quality of life without the feeling of consistently being in a battle.

How to Be Happier in 2024

The verdict is in: New Year’s resolutions are out of style. To be fair, they should’ve gone out of style years ago, because no matter how motivating the phrase “new year, new me” sounds like, the truth is that 80% of people give up on their New Year’s resolutions by the second week of February. But don’t beat yourself up: resolutions don’t fail because humans are lazy or serial procrastinators.

On the contrary, the fact that most of us are able to stick to our goals for a month and a half goes to show that we are capable of staying committed for extended periods. What’s problematic is that we wait until a specific date to begin bettering ourselves through vague objectives, like “losing weight” and “exercising more,” which are often based on what someone else (or society) is telling us to change, and not what we actually want to improve in our lives.

So, instead of delving deep into the toxic self-improvement cycle just like every other January, how about resolving to work with what you already have to just be a little bit happier this year? Here are 3 scientifically proven ways to find happiness in 2024 and beyond…

Cultivate self-kindness

Most people are under the impression that kindness is about being nice to others. And there’s some truth to that; kindness is defined as the “quality of being friendly, generous, and considerate.” But what’s missing from that definition is the word “others,” because in order to be kind to the people around us, we must begin by being friendly and compassionate with ourselves.

Mounting research shows that people who practice self-compassion (aka, treating yourself in the same caring, kind way you would treat a friend who’s going through a tough time) are less likely to be anxious and depressed. There’s also evidence that self-compassion leads to higher personal growth and satisfaction levels, increasing your emotional resilience and your ability to move past negative emotions like shame and embarrassment.

Of course, cultivating self-compassion is easier said than done, but a good starting point, according to science, is making peace with your inner critic and stop deriving your self-worth from productivity or perfection. You can practice this by observing your mistakes mindfully and objectively.

For example, would you ever say to a friend that didn’t get a job promotion she didn’t get it because she’s stupid or doesn’t deserve it? Of course not. But, unfortunately, this is how we often talk to ourselves in such situations.

When we are mindful of our struggles, instead of engaging in self-criticism, it’s easier to see our humanity and understand that everybody makes mistakes from time to time. This year, make it a point to mitigate negative self-talk by asking yourself: “would I say this to my best friend?” If the answer’s no, chances are it’s not something you would want to say to yourself.

Enhance your social connections

If the past few years have taught us anything, it is that surrounding ourselves with the people we care about the most is the best medicine for overcoming life’s hardships. And there’s no shortage of studies to prove it. A longitudinal Harvard study that tracked participants over a span of nearly 80 years found that having satisfying social connections was the strongest and most consistent predictor of a happy life.

Very happy people are highly social and usually have robust relationships with their friends, family, spouses, or community members. And kids who grow up with a richer social network tend to grow up to be happier adults. Conversely, research shows that people who constantly feel lonely have higher levels of the stress hormone cortisol and are more likely to die prematurely.

The new year is the perfect time to assess the state of your relationships and take steps to foster meaningful connections with the people around you. Some ways you can achieve this include signing up for a class or activity in your community, reaching out to old friends and family members you’ve lost contact with, and saying “yes” more often, instead of shying away from social events or plans that are outside of your comfort zone.

Spend more time in nature

Whether it means going out for a walk or sitting in your backyard sipping a cup of tea, being outdoors offers an incredible amount of mind and body benefits. For starters, fresh air contains higher oxygen levels, which helps dilate blood vessels in the lungs and promotes cellular regeneration. Spending time in the great outdoors has also been shown to improve immunity and help your body fight off infections faster.

Psychologically, being out in nature can result in meaningful improvements to your mental health and lowers your risk of developing a psychiatric disorder. Studies show that people’s brains have more serotonin (aka the happy hormone) on bright and sunny days, regardless of the temperature itself.

Stepping outside is also the best antidote against technology burnout and doomscrolling, the tendency of compulsively scrolling through news and content that’s depressing or concerning, and a behavior that’s become so ubiquitous during the pandemic. The human brain was not made for this kind of information overload, and it can lead to mental fatigue, anxiety, depression, and isolation.

Being out in nature can help us reset our brains and establish a connection with something bigger than ourselves (and our phones). The beauty of nature, according to a study in the Journal of Environmental Psychology, elicits positive emotions by inspiring awe and a sense of belonging that’s impossible to find outside the real world.

We hope you find these suggestions helpful.

Here’s to a happy and healthy 2024!

Pumpkin for Health, Pumpkin Seeds, Weight Loss & More!

Pumpkin Seeds and Pumpkin for Health – Healthy Eyes, Heart, Skin, Hair, Weight Loss & More!

Commonly viewed as a vegetable, pumpkin is scientifically a fruit, as it contains seeds. However, nutritionally it’s more similar to vegetables than fruits. Pumpkin has a range of fantastic health benefits, including being one of the best-known sources of beta-carotene.

Eye Health: Beta-carotene is a powerful antioxidant. It also gives orange vegetables and fruits their vibrant color. The body converts any ingested beta-carotene into vitamin A. Vitamin A is essential for eye health and helps the retina absorb and process light. One cup of pumpkin contains over 200 percent of most people’s recommended daily intake of vitamin A, making it an outstanding option for optical health. Studies show that vitamin A can also strengthen your immune system and help fight infections. (1) (2)

High Antioxidant Content: Free radicals are molecules produced by your body’s metabolic process. Though highly unstable, they have useful roles, such as destroying harmful bacteria. However, excessive free radicals in your body create a state called oxidative stress, which has been linked to chronic illnesses, including heart disease and cancer. Pumpkins contain antioxidants, such as alpha-carotene, beta-carotene and beta-cryptoxanthin. These can neutralize free radicals, stopping them from damaging your cells. Pumpkin may lower you risk of cancer. (3) (4)

Heart Health: Pumpkin contains a variety of nutrients that can improve your heart health. It’s high in potassium, vitamin C and fiber, which have been linked to heart benefits. For instance, studies have shown that people with higher potassium intakes appear to have lower blood pressure and a reduced risk of strokes which are both risk factors for heart disease. (5)

Weight Loss: Pumpkin is rich in fiber, which slows digestion and keeps you feeling fuller longer. It is low in calories as it is 94% water and contains only 50 calories per cup (245 grams).

Healthy Skin: Pumpkin is great for the skin for many reasons. Studies show that carotenoids like beta-carotene can act as a natural sunblock. (6)
Once ingested, carotenoids are transported to various organs including your skin. Here, they help protect skin cells against damage from harmful UV rays (7).
Pumpkin is also high in vitamin C, which is essential for healthy skin. Your body needs this vitamin to make collagen, a protein that keeps your skin strong and healthy. (8).
Moreover, pumpkins contain lutein, zeaxanthin, vitamin E and many more antioxidants that have been shown to boost your skin’s defenses against UV. (9) (10)

One cup of cooked pumpkin (245 grams) contains:

Calories: 49
Fat: 0.2 grams
Protein: 2 grams
Carbs: 12 grams
Fiber: 3 grams
Vitamin A: 245% of the Reference Daily Intake (RDI)
Vitamin C: 19% of the RDI
Potassium: 16% of the RDI
Copper: 11% of the RDI
Manganese: 11% of the RDI
Vitamin B2: 11% of the RDI
Vitamin E: 10% of the RDI
Iron: 8% of the RDI
Small amounts of magnesium, phosphorus, zinc, folate and several B vitamins.

When making pumpkin dishes… Don’t throw away the seeds!

PUMPKIN SEEDS ARE POWER SEEDS

Pumpkin seeds were discovered by archaeologists in caves in Mexico back in 7,000 B.C. North American Indian tribes were the very first to observe the dietary and medicinal properties of pumpkin seeds. The nutrition in pumpkin seeds improves with age; they are among the few foods that increase in nutritive value as they decompose. Pumpkin seeds stored for more than five months increase in protein content. They can be consumed raw or toasted, plain or tossed in salads and other fresh or cooked dishes. Containing a variety of nutrients ranging from magnesium to copper, protein and zinc, pumpkin seeds are extremely healthy and are a good source of B vitamins (thiamine, riboflavin, niacin, pantothenic acid, vitamin B-6 and folates), magnesium, iron and protein. 100 grams of pumpkin seeds contains about 30 grams of protein. They are the most alkaline-forming seed.

PUMPKIN SEED BENEFITS

Heart Healthy: Pumpkin seeds are a rich source of healthy fats, fibers and various antioxidants that are beneficial for the heart. The high levels of essential fatty acids help maintain healthy blood vessels and lower unhealthy cholesterol in the blood. Pumpkin seeds contain phytosterols, compounds that have been shown to reduce levels of LDL cholesterol.

Healthy Sleep: Pumpkin seeds contain Serotonin, a neurochemical which promotes health sleep. They are also high in Tryptophan, an amino acid that further converts into Serotonin in the body, to help you get a good night’s sleep.

Prostate Health: High in zinc these seeds are useful for promoting men’s fertility and preventing prostrate problems. The oil in pumpkin seeds alleviates difficult urination that happens with an enlarged prostate. Pumpkin seeds also have DHEA (Di-hydro epi-androstenedione) that helps reduce the chances of prostate cancer.

Stabilize Blood Sugar – Pumpkin seeds help improve insulin regulation in diabetics and decreases oxidative stress. These seeds are a rich source of digestible protein that helps stabilize blood sugar levels.

Hair Growth: Pumpkin seeds consist of cucurbitin, a unique amino that may be responsible for hair growth. They also contain vitamin C that also plays a crucial role in hair growth. Apply pumpkin seeds oil on scalp to see the results or just consume a handful of them daily.

Bone Protection: High in zinc, pumpkin seeds are a natural protector against osteoporosis, since zinc deficiencies can lead to higher rates of osteoporosis.
Pumpkin seeds are a good source vitamin E; they contain about 35.10 mg of tocopherol per 100 g.

Other benefits of eating pumpkin seeds for health: According to studies, pumpkin seeds prevent calcium oxalate kidney stone formation. These seeds reduce inflammation and counter arthritis pain without the side effects of anti-inflammatory drugs. They are also used in many cultures as a natural treatment for tapeworms and other parasites.

Take advantage of the abundance of pumpkins during the fall season and give your health a boost. Eating pumpkin for health is easy and delicious with these healthy pumpkin recipes!

PUMPKIN PIE SMOOTHIE

Tastes like pumpkin pie in a glass and will satisfy all your pumpkin cravings. It combines pumpkin purée with almond butter, milk, delicious spices, and honey. It’s an excellent source of filling protein and fiber, plus it provides eye-helping beta-carotene. (Can’t get enough pumpkin?

Ingredients:
1 cup low-fat milk
3/4 cup pumpkin puree
1 Tbsp almond butter
1/8 tsp ground nutmeg
1/4 tsp ground cloves
1 tsp vanilla extract
1 tsp maple syrup or honey
4 ice cubes
Directions: Blend ingredients together, and enjoy! Serves 1.

HEALTHY PUMPKIN MUFFINS (No Flour, Sugar Free, Oil Free, Dairy Free Gluten Free)
Healthy pumpkin muffins are a better-for-you alternative to traditional pumpkin muffins or pumpkin bread.
Gluten free, sugar-free, oil free, and dairy free. Your taste buds will love the healthy fall flavors.

Prep Time – 20 min
Cook Time – 20 min
Total Time – 32 mins
Servings: 14 muffins
Calories: 123 calories

Ingredients
2 1/2 cups old-fashioned oats (toasted & ground) * 9.3 ounces
3/4 cup old-fashioned oats (toasted, 2 Tbsp reserved for muffin tops) * 2.8 ounces
1 1/8 cups pumpkin puree * 10.7 ounces
2 large eggs (lightly beaten)
6 tbsp maple syrup (or honey)
3/4 cup canned coconut milk or dairy milk (full fat, skim or 1 %,)
2 tsp real vanilla
2 tsp baking powder
½ tsp baking soda
½ tsp salt
3 ½ tsp pumpkin spice (or 2 tsp cinnamon, 1 tsp ground ginger, 1/8 tsp allspice, 1/8 tsp ground cloves, and 1/4 ground nutmeg)
½ cup walnuts, raisins, dried cranberries, or chocolate chips (optional)
Instructions
Preheat oven to 325. Place all oats on a baking sheet and toast until lightly browned, stirring once (about 4 to 6 minutes).
Let cool to room temperature. (If you are in a hurry you can skip this step and use plain old-fashioned oats, however the toasting adds flavor.)
Place 2.5 cups of oats in a food processor and blend/pulse until they reach a rough, flour like consistency.
Combine pumpkin puree, eggs, maple syrup, milk, and vanilla. Mix to combine.

Add both ground and unground oats to wet ingredients and allow to sit for 10-20 minutes (this allows the oats to soak and soften).
Add the rest of the ingredients and mix until just incorporated. (The batter will be very thick.)

Optional: Fold in approximately 1/2 c walnuts, raisins, chocolate chips, or dried cranberries.

Scoop batter into muffin tin, lined with muffin wrappers (makes 12-14 muffins). Fill the muffin tins 7/8 full.
Bake at 350 for about 23 – 25 minutes, a toothpick inserted in the center of a muffin should come out clean and the top of the muffin should feel firm.
Recipe Notes
Use parchment muffin liners or lightly spray liners lightly with oil to make the baked muffins easier to remove.

GREAT PUMPKIN SOUP

Ingredients
1 small pumpkin
1 onion
3 to 4 cloves of garlic (minced)
1.5 cups of vegetable broth
1.5 cups of coconut milk
1/4 tsp turmeric
Pinch of sea salt and black pepper
Olive oil (to brush on pumpkin flesh)
Pumpkin seeds and fresh rosemary (to garnish)

Instructions
1. Preheat your oven to 375°F before cutting your pumpkin in half. Spoon out the strings and seeds, saving the seeds for roasting.

2. Using olive oil, brush the flesh of the pumpkin and place the halves skin-side up on a baking sheet. Bake for approximately one hour — a fork should be able to pierce the skin. When cooked, allow to cool.

3. On your stove top, saute garlic and onions until translucent — then add turmeric to toast slightly.

4. Add all remaining ingredients (pumpkin flesh, broth, coconut milk, salt and pepper) and bring to a simmer.

5. Once incorporated, use an emulsion blender to create a smoother consistency and continue cooking for 10 to 15 minutes.

6. When ready to serve, garnish with rosemary and pumpkin seeds. If you’d like to roast your own, simply toss seeds in olive oil and salt, baking for around 40 to 45 minutes, or until crispy and golden.

Enjoy!

Pumpkin Spice Bedtime Drink (Vegan)

For more great recipes, visit BrenDid .com

Do Migraine Relief Caps Really Work? The Science Behind Cold Therapy & Photophobia

It’s Sunday afternoon and you suddenly start experiencing the tell-tale signs of an impending migraine attack; what do you do? For most people, the answer would be escaping to a cool, dimly lit room. In fact, according to the American Migraine Foundation, most migraineurs say that resting in a dark room for 20-30 minutes helps alleviate migraine pain to some degree.

So what is it about a dark, brisk room that’s so helpful during migraine attacks? In this article, we’ll discuss how combining two of the most underrated migraine remedies: darkening and cold therapy, can reduce the duration and intensity of migraines and headaches. Plus, you’ll learn how to leverage the power of these natural remedies even when you’re on the go.

What is cold therapy?

Cold therapy is a simple yet effective remedy that’s been used in Eastern and Western medicine for over 150 years to alleviate migraine headaches. Studies show that targeted cooling at the onset of a migraine attack – i.e., applying ice packs to specific areas around the head and neck at the first sign of a migraine – can significantly reduce pain intensity within 30 minutes. A 2019 study of women with tension headaches also found that head and neck cold therapy effectively managed symptoms and even reduced the frequency of headaches.

The principle behind cold therapy for migraines is based on how the body responds to cold temperatures. When cold is applied to the skin, surrounding blood vessels constrict, reducing blood flow to the area. This constriction helps reduce swelling and inflammation, which helps soothe some of the pain and discomfort of migraines. There’s also some evidence that targeted cold therapy may help numb overactive nerves and diminish the intensity of pain signals transmitted to the brain.

Why does light worsen migraine symptoms?

Light exposure is a major trigger for many migraine sufferers. This is called photophobia, and it is estimated that up to 80% of people who get migraines struggle with light sensitivity as well. The exact mechanism behind photophobia in migraines is not yet fully understood, but experts believe that certain visual pathways in the brain may become hyperexcitable during an attack, causing an exaggerated – and often painful – response to light stimuli. Fortunately, the absence of light (i.e., being in a dark environment), can have the opposite effect in migraine pain.

Doubling down on relief with a migraine relief cap

Migraine & Headache Relief Cap – COLD THERAPY

If you are constantly sidelined by debilitating migraine headaches, a migraine relief cap, also called a migraine hat, ice cap or cold cap, can offer some of the functional, drug-free relief you’ve been searching for. Made to harness the soothing effects of both cold therapy and darkness, migraine caps are specialized headgear meant to address the unique challenges that migraine and headache sufferers face.

Migraine caps offer targeted relief by directly addressing the affected areas (forehead, scalp, temples, and the back of the neck). They resemble a beanie, headband or wrap that fits snugly around the head and eyes and are made of a flexible material designed to stay cool for extended periods. Some people find the slight compression comforting as well which can usually be adjusted. The outer layer is typically made of a soft fabric that feels gentle against the skin – which is especially important during intense attacks that make the nerves around your head so sensitive that even the slightest touch becomes painful. The caps can be frozen, kept in the freezer or refrigerator depending on the desired coldness preferred while wearing the cap.

Takeaway

Migraine caps are a practical and effective accessory that provides relief and comfort during migraine and headache episodes. These caps offer natural, targeted relief and unmatched convenience and functionality by incorporating cold therapy and light-blocking capabilities. So, whether at home, at the office, or out and about, consider incorporating a migraine cap as part of your migraine toolbox for quick and easy on-the-go relief.

Do Artificial Sweeteners Raise the Risk of Heart Disease?

Many people turn to artificial sweeteners to cut back on sugar and slim down. But in the past 10 years, they’ve become a topic of hot debate.

Previous research has linked these sugar substitutes with obesity, diabetes, high blood pressure, and even cancer. And a recent study suggests artificial sweeteners may raise the risk of cardiovascular disease too.

This article will break down the link between artificial sweeteners and heart disease and how to choose the best sweetener for you.

Risks of Artificial Sweeteners

Artificial sweeteners may seem like a smart move when you’re trying to lose weight or manage your blood sugar. But according to a recent study, they may be bad news for your heart.

The study, published in the BMJ, followed 103,388 French citizens for over a decade. The average age of participants was 42 and roughly 80% were women.

Volunteers kept detailed food logs over various 24-hour periods, tracking all foods and beverages consumed. Physical activity and health habits were also tracked.

Over a third (37.1%) of participants used artificial sweeteners. On average, these participants consumed about 42 mg of artificial sweeteners a day (roughly the same as 3.4 ounces of diet soda or one packet of sweetener).

They found that consuming artificial sweeteners was linked with a 9% higher risk of cardiovascular disease. What’s more, those that used artificial sweeteners faced an 18% higher risk of stroke.

Keep in mind, this link is not proof that artificial sweeteners cause stroke or heart disease. Just that people who consume them have a higher risk of these problems. Other lifestyle and health issues may also play a role.

For example, those who used artificial sweeteners also had a higher BMI, were less physically active, and were more likely to be on a weight loss diet.

Still, the study authors concluded, “Our results indicate that these food additives, consumed daily by millions of people and present in thousands of foods and beverages, should not be considered a healthy and safe alternative to sugar.”

Which Artificial Sweeteners to Avoid

In the study, three sweeteners were the most problematic: aspartame, acesulfame potassium, and sucralose.

Aspartame was linked with a 17% increased risk of stroke. This sweetener, sold under the brand names Equal and Nutrasweet, is often used to sweeten diet sodas and other low-calorie food products.

Acesulfame potassium and sucralose were linked with a 40% higher risk of coronary heart disease. Acesulfame potassium is sold under the brand names Sweet One and Sunett, while sucralose is included in the popular sweetener Splenda.

With the safety of artificial sweeteners under scrutiny, many are turning to other sugar alternatives, like erythritol. Yet research shows this sweetener may pose problems as well.

Is Erythritol Safe?

Erythritol is a type of sugar alcohol that’s about 80% as sweet as sugar with only 5% of the calories. Because of this, it’s often used to replace sugar in many low-calorie, low-carb, or keto products.

But a study published in the journal Nature Medicine suggests that erythritol is linked with a greater risk of cardiovascular events.

The study looked at the erythritol levels of over 4,000 people in the U.S. and Europe. They found that those with higher erythritol levels had a greater risk of stroke, heart attack, and death.

Further lab research in the study suggests that erythritol may increase the formation of blood clots. While more research is needed, it may be wise for those with heart issues to limit erythritol for now.

Healthiest Sugar Substitutes

So, if artificial sweeteners are off the menu, what are the safest (and healthiest) alternatives to sugar?

It all depends on your health situation. Whole food sources of sugar, such as fruit, are the most nutritious option.

Fruit is rich in vitamins, minerals, and antioxidants. Yes, fruit does have natural sugars. But it’s also packed with fiber, which slows digestion and helps prevent blood sugar spikes.

That said, if you’re diabetic, you’ll want to limit your fruit intake or stick to low-glycemic fruits like berries.

Other wholesome natural sweeteners include honey and maple syrup. Both of these liquid sweeteners contain vitamins, minerals, and antioxidants.

However, honey and maple syrup do come with some calories and can spike your blood sugar. So while they’re healthier than sugar, it’s best to not go overboard.

If you’re diabetic, on a low-carb diet, or watching your calories, here are a couple of zero-calorie sweeteners to consider:

Stevia: This natural sweetener comes from the South American plant Stevia rebaudiana. With zero calories and zero carbs, it’s a favorite among the keto and low-carb crowd. And unlike artificial sweeteners, stevia is free of nasty side effects. It’s between 200 to 400 times sweeter than sugar, so a little goes a long way.
Monk fruit extract: Another darling of the keto community, monk fruit is roughly 100 to 250 times sweeter than sugar. Like stevia, it’s also free of calories and doesn’t affect your blood sugar levels.

Takeaways

The safety of artificial sweeteners remains controversial. The FDA maintains these calorie-free sweeteners are safe when used within recommended amounts. Yet, research shows artificial sweeteners are linked with an increased risk of cardiovascular disease. Even newer artificial sweeteners, such as erythritol are linked with a higher risk of heart attack and stroke. While more research is needed, sticking to more natural sources of sugar is a safer bet.

References:

1. https://www.bmj.com/content/378/bmj-2022-071204
2. https://www.nature.com/articles/s41591-023-02223-9#article-info
3. https://www.fda.gov/food/food-additives-petitions/additional-information-about-high-intensity-sweeteners-permitted-use-food-united-states

Vitamin D for Migraine Prevention – Does it Really Work?

Vitamin D, aka the “sunshine vitamin,” is a nutrient with a long list of benefits. It strengthens the immune system, boosts your mood, and is critical for healthy bones. And thanks to recent research, there’s another benefit to add to that list: migraine prevention. Studies show that people with migraine are often deficient in vitamin D.

In this article, we’ll break down what the research says and whether using vitamin D for migraine prevention is worth trying.

Does Vitamin D Help Migraine? What the Science Says

Today, vitamin D deficiency is all too common. In fact, roughly 35% of US adults are running low on vitamin D. Low levels of vitamin D can lead to depression, muscle weakness, bone pain, and yes – migraine. Vitamin D deficiency is more common in people who suffer from headaches, especially migraine.

According to a 2019 scientific review from Neurological Sciences, vitamin D deficiency occurs in between 45-100% of migraine patients. And as vitamin D levels decrease migraine frequency increases. But here’s the good news. The review also found that supplementing with 1,000 to 4,000 IU of vitamin D reduced the frequency of migraine attacks. Other research supports this.

One study tracked 48 migraine patients over 24 weeks. Some took 100 micrograms of vitamin D (4,000 IU), while others took the placebo. Participants then tracked their migraine attacks and symptoms in a migraine diary. Those in the vitamin D group had a significant decrease in migraine frequency compared to the control group. However, they didn’t see any benefits for migraine severity.

Yet other research does. One meta-analysis reviewed five clinical trials on vitamin D and migraine. They found vitamin D supplementation greatly reduced the frequency of migraine attacks, the number of migraine days, and headache severity.

Another 2020 study from The Journal of Headache and Pain tracked 80 episodic migraine patients over 16 weeks. Half were given a placebo and half were given 2,000 IU of vitamin D. Those taking vitamin D had significant symptom relief and less disability compared to the placebo. What’s more, CGRP levels decreased in the vitamin D group. CGRP, or calcitonin gene-related peptide, is a protein made in the brain. When released, it causes inflammation in the meninges, protective tissues that cover your brain. Many believe CGRP is partly to blame for migraine pain.

Vitamin D and Migraine: What’s the Link?

Clearly, there’s a relationship between vitamin D and migraine. But for now, scientists aren’t sure why. Yet there are several theories:

Improves magnesium absorption

People with migraine tend to have lower levels of magnesium, a mineral involved in nerve transmission. Research reveals that supplementing with magnesium helps reduce the frequency of migraine attacks.

But here’s the catch. For magnesium to be properly absorbed, your body needs vitamin D. So increasing your vitamin D status may boost your magnesium levels. This may, in turn, aid in migraine prevention.

Helps regulate neurotransmitters

Vitamin D influences several neurotransmitters in the brain, including dopamine and serotonin. Low serotonin levels are thought to play a role in migraine.

Lowers inflammation

Vitamin D has antioxidant effects and reduces inflammation in the body. And inflammation is one piece of the migraine puzzle. Inflammation can activate the trigeminal nerve, which may trigger migraine attacks.

Reduces nitric oxide

Vitamin D decreases the production of nitric oxide. This compound affects nerve transmission and causes your blood vessels to dilate. Many believe nitric oxide plays a role in migraine.

Influences pain

People with low vitamin D levels tend to experience more pain. Researchers aren’t sure why. But some believe it’s due to vitamin D’s role in regulating neurotransmitters. Vitamin D supplements are often recommended for those suffering from chronic pain.

Vitamin D2 vs. D3: What’s the Difference?

Vitamin D comes in two forms: D2 and D3. Vitamin D2 is made by plants and fungi, while vitamin D3 is found in some animal foods. Your skin also makes vitamin D3 via sun exposure. More on that later.

Both forms can help boost your vitamin D status. Since vitamin D2 is cheaper, this form is commonly added to fortified foods. Vitamin D3 tends to be more effective at raising vitamin D levels. So many supplements come in the D3 form.

Sources of Vitamin D

If you’re concerned you’re low on vitamin D there are many ways to get your levels back on track.

Sun exposure

Vitamin D is nicknamed the “sunshine vitamin” for good reason. When you expose your skin to sunlight, your body makes vitamin D naturally.

Getting regular sun exposure is one of the easiest ways to boost your vitamin D levels. For the most benefits, your skin should be free of sunscreen. Aim for at least 10-30 minutes of sun exposure a few times a week.

Foods

If you live in an area where sunlight is scarce, you can add more vitamin D-rich foods to your diet. These include:

Salmon
Cod liver oil
Trout
Mushrooms
Sardines
Eggs
Tuna
Vitamin D-fortified milk (dairy, almond, soy, and oat)

Supplements

Taking a vitamin D supplement is a simple way to keep your levels in a healthy range. When choosing a supplement, look for the vitamin D3 form. As mentioned, this form tends to boost vitamin D levels better than vitamin D2.

How Much Vitamin D Should I Take?

It’s tough to say. Vitamin D levels vary depending on where you live, your skin tone, and sun exposure.

That said, according to the Food and Nutrition Board, here are some general guidelines:

Age	Recommended daily intake of vitamin D
0-12 months	400 IU
1-70 years	600 IU
Over 75 years	800 IU

However, if you have a diagnosed vitamin D deficiency, you may need more. The Endocrine Society recommends 1,500 to 2,000 IU of vitamin D for adults with vitamin D levels under 30 ng/mL.

Keep in mind, most of the migraine studies took vitamin D doses much higher than this – some up to 4,000 IU.

So if you’re wanting to take a higher dose as a migraine prevention tool, speak with your doctor. They can test your vitamin D levels and recommend the right dose for you.

Takeaways

Vitamin D is a nutrient that shows promise as a tool for migraine prevention. Research shows that people with migraine tend to have lower levels of vitamin D. Supplementation may help reduce migraine frequency and lessen migraine symptoms.

You can boost your vitamin D levels naturally with regular sun exposure or by eating more vitamin D-rich foods such as salmon and mushrooms. Taking a vitamin D supplement daily also increases your vitamin D levels, which may help prevent future migraine attacks.

References

How Functional Medicine Treats Migraine – An Expert Weighs In

Over 39 million Americans live with migraine.¹ If you’re one of them, you know firsthand it’s way more than just a “bad headache.” It’s a debilitating neurological disorder that affects roughly 12% of people worldwide.²

Migraine is the third most common disease and the second leading cause of disability on the planet. And while migraine is common, it’s a complex disorder – and its biological cause remains unclear.

Genetics plays a role, while environmental and lifestyle factors can trigger attacks. But no two migraineurs have the same triggers. So one-size-fits-all treatment often fails.

That’s why many migraine sufferers are turning to functional medicine for a more personalized approach. Instead of focusing on symptoms, functional medicine finds the root causes that are contributing to migraine.

We spoke with Dr. Meg Mill, a Functional Medicine Practitioner, Doctor of Pharmacy, and migraine expert, to get the inside scoop on functional medicine’s approach to migraine treatment – and how it differs from the standard medical model.

How Does Conventional Medicine Treat Migraine?

“The conventional approach primarily focuses on pain management and often overlooks the investigation of the underlying causes,” said Mill.

“This results in many individuals continuing to experience migraine while relying solely on pain medicine for relief without truly eliminating the problem,” she adds.

The list of potential migraine meds Mill refers to is lengthy. Acute meds include triptans and NSAIDs, while preventative medications include beta-blockers, anti-seizure medications, calcium channel blockers, and antidepressants.

These medications may offer relief. But they come with a long list of side effects and present long-term risks. For example, NSAIDs can cause severe digestive issues while triptans may increase blood pressure.³

That’s why many are searching for alternatives to conventional migraine treatment.

Functional Medicine’s Approach to Migraine Treatment

Mill says, “The cornerstone of the functional medicine approach in treating migraine is to identify the unique imbalances present in each individual and work towards restoring them to a state of balance.”

Imbalances that may contribute to migraine run the gamut. Some of the most common ones include mitochondrial dysfunction, hormone imbalances, inflammation, and food sensitivities.

In addition, migraineurs often have deficiencies in key nutrients. According to Mill, the most common deficiencies include:

Magnesium: This mineral helps regulate neurotransmitter function and blood vessel tone. Studies show magnesium levels are often lower in migraineurs than in those without headaches.⁴
Riboflavin: Also known as vitamin B2, riboflavin deficiency is also linked with migraine. Research shows taking 400 mg of riboflavin reduces migraine frequency.⁵
CoQ10: This antioxidant helps your mitochondria produce energy – and it’s often low in those with migraine. Studies show CoQ10 supplementation can improve headache frequency and disability.⁶
Omega-3 fatty acids: Found in foods like salmon and nuts, omega-3 fatty acids have potent anti-inflammatory powers. Research shows diets high in omega-3s reduce migraine frequency and severity.⁷

A key piece of functional medicine’s approach to migraine is to identify and correct these deficiencies. This alone may help prevent future migraine attacks – or lessen their severity at the very least.

Rather than simply managing pain, “Functional medicine aims to address the root causes of migraine and provide long-term relief and improved quality of life,” Mill added. And the first step towards getting there is to pinpoint each patient’s unique triggers.

How Does Functional Medicine Find the Root Cause?

Functional medicine practitioners are the detectives of the health world. Rather than prescribing generic protocols, they take a deep dive to find each patient’s underlying causes of migraine.

A comprehensive health assessment is the first step. These typically last at least 60-90 minutes to allow plenty of time for investigation. Compare that to traditional doctor visits, which average anywhere between 13-24 minutes.⁸

“During our meeting, we meticulously review their health history, symptoms, and lifestyle factors,” said Mill. “Our thorough analysis encompasses a wide range of factors, including nutrition, hydration, sleep patterns, hormonal balance, nervous system function, environmental influences, gut health, and more,” she added.

Often the health history alone can help uncover imbalances. For example, if a migraineur has muscle aches, constipation, and anxiety, magnesium deficiency could be a culprit. But keep in mind, many people with migraine will have more than one underlying cause.

In some cases, functional testing may be needed to identify imbalances. Hormone testing and food sensitivity testing may offer clues about underlying triggers. Stool analysis can also help uncover infections that may be causing inflammation.

“By delving into these essential aspects, we can gain a holistic understanding of their health and craft personalized strategies to address the root causes of their migraines,” said Mill.

The Role of Diet in Migraine Prevention

According to Mill, “Navigating the dietary aspect of migraines can be complex due to the extensive list of potential trigger foods.”

Some of the most common migraine trigger foods include:⁹

Alcohol
Chocolate
Aged cheeses and other foods containing tyramine (e.g., cheddar, blue, Swiss, parmesan, provolone)
Foods containing MSG (monosodium glutamate)
Artificial sweeteners, such as aspartame
Processed meats (bacon, ham, salami, and other foods containing nitrates)
Caffeine

“It’s important to recognize that triggers can vary among individuals, and the quantity of a specified food consumed may play a role,” says Mill. For example, you may be able to handle a glass of wine now and then – but having one every day (or two or three) may trigger an attack.

While the list above are the usual suspects, migraineurs may have other unique food sensitivities as well. One common way to pinpoint them is to do an elimination diet.

Elimination diet

As the name suggests, elimination diets involve removing potential trigger foods for a set time. This often means getting rid of gluten, dairy, eggs, corn, yeast, and processed foods for a few weeks. Foods are then reintroduced one by one while noting any specific foods that cause adverse reactions.

Research shows elimination diets can significantly reduce the frequency of migraine attacks and the number of headache days.¹⁰ This is likely because food sensitivities trigger the release of IgG antibodies. These antibodies create chronic inflammation, which is linked with migraine.

DASH diet

The DASH (dietary approaches to stop hypertension) diet also shows promise for migraine. While this diet aims to lower blood pressure, studies show it reduces the severity and duration of migraine attacks too.¹¹ This diet prioritizes mineral-rich foods while limiting salt and saturated fats.

Mediterranean diet

There is also evidence that the Mediterranean diet, hailed for heart health, may also benefit migraine. One study found that people who followed the Mediterranean diet had lower headache severity, frequency, and duration.¹²

The Mediterranean diet focuses on wholesome, high-fiber foods such as fruits, vegetables, beans, nuts, seeds, and whole grains. Olive oil is the main source of fat, while moderate amounts of fish and dairy are included as well.

How Lifestyle Affects Migraine Management

Just as shifting your diet can help manage migraines, the same is true for lifestyle. That’s why functional medicine practitioners often prescribe lifestyle habits as part of their migraine treatment plan.

As Mill says, “Certain factors, such as dehydration and lack of sleep, are commonly identified as independent risk factors for migraine across the board.” She adds, “Addressing these fundamental aspects can play a crucial role in managing migraines.”

Some simple lifestyle habits that can help manage migraine include:

Staying hydrated: Dehydration is a major migraine trigger. So drinking two liters of water a day is a must. But keep in mind, if you exercise or live in a warm climate, you’ll likely need more.
Get plenty of sleep: Lack of sleep can also trigger migraine attacks. Most health experts recommend getting at least 7-9 hours of sleep each night. If you have trouble snoozing soundly, practicing good sleep hygiene may help. Sticking to a consistent sleep schedule, avoiding electronics for 1-2 hours before bed, and creating a relaxing bedtime routine can all help you get more Zzz’s.
Destress: “Stress can act as both a trigger and perpetuating factor for migraine,” said Mill. So getting your stress in check is key. Mill recommends adopting stress reduction techniques such as mindfulness, meditation, and relaxation exercises to keep stress at bay.

“By focusing on these foundational aspects, we lay the groundwork for better overall health and potentially reduce the frequency and severity of migraine attacks,” said Mill.

Takeaways

Due to migraine’s complex nature, treatment can be tricky. Conventional treatment relies on medications to suppress symptoms. Unfortunately, these drugs act as band-aids and don’t identify the root cause.

In contrast, functional medicine’s approach to migraine is one of education and empowerment. It aims to identify each person’s unique triggers and imbalances, so they can take active steps to manage their migraine. As Mill says, “By equipping clients with the knowledge and tools to thrive, we aim to empower them to take control of their migraines and lead fulfilling lives long-term.”

Dr. Meg Mill is a Functional Medicine Practitioner, Doctor of Pharmacy, and migraine expert. She’s helped hundreds of clients transform their health through her virtual Functional Medicine Practice and is the host of the highly-rated podcast “A Little Bit Healthier.” You can learn more about her work here.

References

Vitamin B2 and Aging: Can Riboflavin Slow the Aging Process?

Vitamin B2, or riboflavin, is a nutrient with a long list of benefits, including migraine prevention.

And it turns out there’s another benefit of vitamin B2: healthy aging. According to a new study out of Kobe University, riboflavin helps prevent cell aging. It does this by helping your cells’ mitochondria produce energy.

In this article, we’ll break down what the study has to say, along with other potential anti-aging benefits of vitamin B2.

What is Vitamin B2?

Vitamin B2 (aka riboflavin) is a water-soluble nutrient. This means your body doesn’t store it and needs to be replenished every day via food or supplements. Riboflavin’s main job is to help your body convert protein, carbohydrates, and fat into energy. Yet vitamin B2 serves many other functions.

Here are some other ways vitamin B2 helps your body:

Promotes red blood cell production to prevent anemia
Helps regulate thyroid function
Has antioxidant effects
Supports glutathione production
May help prevent cancer
Helps the body maintain healthy collagen levels
Prevents migraine headaches
Has neuroprotective effects

For a deeper dive into riboflavin’s benefits, check out this article. But for now, let’s move on to how it helps with aging.

Does Riboflavin Have Anti-Aging Benefits?

Well, yes and no. Nothing can turn back the clock. But new research shows riboflavin may slow down the aging process, helping you age more gracefully.¹

And it all revolves around senescence. Cell senescence is when cells stop dividing and resist dying off.²

When cells become senescent, they emit harmful chemicals that can trigger inflammation. This can damage healthy cells nearby, making them become senescent too. This can create a vicious cycle.

As you age, the number of senescent cells in your body rises. As senescent cells increase, so does your risk of age-related illnesses. This includes cancer, diabetes, cardiovascular disease, Alzheimer’s disease, and osteoporosis. Cell senescence has also been linked with declining mobility, eyesight, and cognition.²

But here’s the good news. A new study published in Molecular Biology of the Cell found that vitamin B2 suppresses cell senescence. Researchers added vitamin B2 to cells that had been exposed to age-related stress. They found that adding riboflavin increased the mitochondria’s ability to produce energy. This, in turn, helped prevent cell aging.

The more B2 in the solution, the more the cells were able to resist senescence. They also found that cells’ ability to absorb B2 increased when under stress. This discovery offers hope that riboflavin may be a natural treatment option for age-related disorders. That said, more research is needed. Luckily, animal experiments are already underway to confirm any anti-aging benefits of vitamin B2.

Other Ways Vitamin B2 May Help With Aging

Riboflavin’s ability to prevent cell aging is impressive. Yet there are many other ways vitamin B2 helps with aging, including:

Antioxidant

Vitamin B2 works as an antioxidant, which can help slow down the aging process. That’s because one of the top culprits of aging is oxidative stress. This happens when there’s an imbalance between free radicals and antioxidants.

Antioxidants stabilize free radicals, which can reduce oxidative stress that leads to aging. In fact, in one study fruit flies given riboflavin had longer lifespans and stronger reproduction.³ These benefits were credited to vitamin B2’s antioxidant effects.

Riboflavin even helps your body produce other antioxidants, such as glutathione.⁴ This ‘master antioxidant’ helps detox the liver and is known for its anti-aging benefits.

Skin health

Your body needs vitamin B2 to maintain healthy collagen levels. Collagen is the protein that gives skin a smooth and supple appearance, and it declines naturally as you age.

Without enough collagen, fine lines and wrinkles can set in. So if you want to keep your collagen production strong, getting enough riboflavin is a must.

Eye health

It’s no secret that as we age, our vision can change. Yet vitamin B2 may help protect your eyes from age-related eye disorders.

People who consume enough riboflavin are less likely to have eye disorders such as cataracts and glaucoma.⁵ In fact, riboflavin drops are even used as a natural treatment for glaucoma.⁶

Neuroprotective effects

Neurodegenerative diseases, such as Alzheimer’s and Parkinson’s are more common with age. Thankfully, vitamin B2 has neuroprotective effects.⁷ It’s believed this is due to its ability to calm inflammation, reduce oxidative stress, and boost mitochondrial function.

How to Get More Riboflavin

Riboflavin deficiency tends to be rare since it’s found in a variety of foods. People following plant-based diets are more prone to be low in riboflavin. This is because many of the best sources of vitamin B2 come from animal protein and dairy. In addition, riboflavin deficiency becomes more common with age. Luckily, adding riboflavin-rich foods to your diet can help get your vitamin B2 in a healthy range.

Foods high in riboflavin include:⁸

Beef liver
Dairy
Clams
Beef
Mushrooms
Spinach
Almonds
Avocados
Eggs
Quinoa
Salmon

Supplements are another way to boost your riboflavin intake. This can be especially helpful for the elderly or those on plant-based diets, who are more prone to deficiency.

Riboflavin supplementation is also be beneficial for people with migraine. At high doses (400 mg/day for adults and 200 mg/day for children age 2-12) is is shown to reduce the frequency and intensity of future migraine attacks, without harmful side effects.9

Takeaways

Vitamin B2, also known as riboflavin, is a nutrient involved in many bodily processes. And according to new research, riboflavin may help slow down the aging process. It’s shown to suppress cell senescence or cell aging. Vitamin B2 also promotes eye health, skin health, and has neuroprotective and antioxidant effects. All of which support healthy aging.

References:

https://www.molbiolcell.org/doi/10.1091/mbc.E21-05-0262
https://www.nia.nih.gov/news/does-cellular-senescence-hold-secrets-healthier-aging
https://pubmed.ncbi.nlm.nih.gov/28244572/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7037471/
https://pubmed.ncbi.nlm.nih.gov/7234715/
https://pubmed.ncbi.nlm.nih.gov/12719068/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5517396/
https://ods.od.nih.gov/factsheets/Riboflavin-HealthProfessional/
https://pubmed.ncbi.nlm.nih.gov/26780280/
https://www.kobe-u.ac.jp/research_at_kobe_en/NEWS/news/2021_12_13_01.html

What is Functional Medicine + How Can It Improve Your Health?

When functional medicine entered the scene decades ago, some skeptics dismissed it as quackery. But as frustration with mainstream medicine has grown, it has gained major steam. So much so, that it’s been dubbed ‘the future of healthcare.’

In a study conducted by Cleveland Clinic researchers, functional medicine was shown to improve patient health and well-being.

But what exactly is functional medicine? And how does it differ from mainstream medicine? In this article, we’ll answer these questions. We’ll also cover how functional medicine works and how to tell if it’s right for you.

The Current State of Health Care in America

Hippocrates, the father of modern medicine famously said, “Let food be thy medicine and medicine thy food.” Well, modern medicine has wandered far from this creed. And it’s doing a number on our health.

According to the CDC, 6 in 10 US adults suffer from a chronic illness. And 4 in 10 US adults have two or more chronic diseases. To make matters worse, in 2021 the United States spent over $4.3 trillion on health care. Other industrialized countries spend roughly half of that. In fact,

Clearly, our healthcare system in America is missing the mark. And that’s where functional medicine comes in.

What is Functional Medicine?

Functional medicine is a holistic, patient-centered, science-based approach to health care. And it’s vastly different than conventional medicine. Conventional medicine takes a one-size-fits-all approach, with treatment centered on prescription drugs. These medications may offer symptom relief. But they don’t address underlying imbalances. Instead, they act as band-aids to manage symptoms – and often come with nasty side effects.

Functional medicine views health through a wider lens. Instead of focusing on symptoms, it looks to address the root cause of imbalances. It takes into account all systems in the body and how they interact. Nutrition, exercise, environment, lifestyle, and emotional health are all taken into account.

Who is the “Father of Functional Medicine?”

Dr. Jeffrey Bland is hailed as “the father of functional medicine.” In 1991 Dr. Bland founded the Institute for Functional Medicine with his wife Susan. It was created as a care model aimed at preventing and managing chronic illness.

Functional medicine has grown by leaps and bounds in the past 30 years, thanks to thought leaders like Dr. Mark Hyman and Dr. Frank Lipman.

How Does Functional Medicine Work?

Conventional medicine views health as the absence of disease. But in functional medicine, health is viewed as a state of vitality. Functional medicine treats patients holistically. It considers all facets of health, including physical, mental, emotional, and spiritual.

Functional medicine doctors dig deep to get to the root causes of disease. For this reason, most initial visits last at least 60-90 minutes. This allows a deep dive into a patient’s health history, including family, social, and lifestyle factors. Lab testing may also be recommended to identify triggers depending on a patient’s symptoms. This may uncover hormonal imbalances, toxin exposure, infections, or food sensitivities.

Once a thorough assessment is complete, a customized treatment plan is created to address imbalances. This may involve dietary changes, lifestyle recommendations, or nutritional supplements.

How Do I Know if Functional Medicine Is Right For Me?

Functional medicine works well for patients who have complex illnesses.

It can help with health issues such as:

Asthma
Arthritis
Autoimmune disease
Digestive disorders
Thyroid disorders
Hormone imbalance
Cardiovascular disease
Weight loss
Environmental & food allergies
Adrenal disorders
Metabolic syndrome
Migraine

Many people turn to functional medicine after being let down by mainstream medicine. So, if you’re struggling with symptoms and have been told “It’s all in your head” – you may want to consider working with a functional medicine doctor. That said, functional medicine takes commitment on your part. You’ll likely be asked to make some dietary, exercise, sleep, and lifestyle adjustments. If you’re used to traditional healthcare models based on pill-popping, this can be a huge shift.

Can Functional Medicine Help with Migraine?

Yes! Functional medicine takes a preventative approach to treating migraine. It focuses on shifting a patient’s diet and lifestyle to prevent migraine triggers. Nutritional support is often included to reduce the frequency and severity of future migraine attacks.

Are Functional Medicine Doctors ‘Real’ Doctors?

Many functional medicine doctors have conventional medicine training and choose to specialize in functional medicine. Naturopaths, chiropractors, nutritionists, and health coaches may also receive functional medicine training.

Is Functional Medicine Covered by Insurance?

Often, but not always. Roughly 47% of functional medicine practitioners take insurance. The remaining 53% of practitioners are private pay.

How Do I Find a Functional Medicine Doctor?

More and more doctors are integrating functional medicine into their practice. So finding a practitioner is easier than ever. And with remote care on the rise, there’s a wider net of options out there. To find a functional medicine practitioner near you, check out the Institute for Functional Medicine’s search tool.

Takeaways

Functional medicine is a holistic, individualized approach to healthcare. It empowers patients to take charge of their health. Instead of chasing symptoms, it aims to find the root cause of imbalances. Treatment focuses on making healthy dietary and lifestyle shifts to restore harmony to the body.

References:

How Long Does It Take MigreLief-NOW to Work?

MigreLief-NOW is Akeso’ fast-acting “as-needed” nutritional formula for neurological comfort. MigreLief NOW can be taken asap at first signs of discomfort (2-4 capsules). The dose can be repeated in 2 hours if necessary.

The dose for adults and children is listed on the back of the product label.

MigreLief Original Formula is a daily-maintenance nutritional supplement. it is taken twice a day every day. There is a build up period of up to 3 months for maximum effectiveness.

Both Migrelief-NOW and MigreLief Original dietary supplements are part of Akeso Health Sciences Nutritional MigreLief Regimen for Migraine Sufferers.

Stress vs. Anxiety: How to Tell the Difference

With the exception of a few lucky ones, most of us have moments of stress or anxiety on a pretty regular basis. Stress and anxiety are both common – so common that the terms are often used interchangeably. And they also share a few overlapping symptoms. But despite their similarities, there are actually quite a few differences between experiencing stress and experiencing anxiety. Understanding what makes each of them unique can help you find more effective ways of coping with these emotions and feeling better in the future.

What are stress and anxiety?

Stress and anxiety are part of the natural fight or flight response, and both trigger more or less the same sequence of events within the body: when your brain detects a threat, it floods your body with all sorts of hormones and chemicals, like cortisol and adrenaline, which are meant to get you ready to respond to the situation.

Generally speaking, a rush of adrenaline (sometimes known as epinephrine) increases your heartbeat and breathing rate, contracts blood vessels in order to redirect blood to your muscles, and triggers perspiration (sweating). Cortisol, on the other hand, raises the amount of glucose in your bloodstream and restrains functions of systems that the body doesn’t consider essential during life-threatening situations, like digestion and reproduction. In ideal conditions, these hormones should return to normal levels after the threat passes.

The big difference between stress and anxiety lies in the circumstances that trigger each. In order for the cycle of stress to begin – i.e., for the body to release these hormones and chemicals – there must be a stressor. A stressor is defined as an external event or situation that causes stress. Family issues, physical health problems, and the dreaded “We need to talk” text are all examples of stressors. However, when it comes to anxiety, there is no one specific threat, or stressor, prompting the body’s response.

Anxiety, unlike stress, is rooted in worry, which is what happens when the mind dwells on uncertainty, negative thoughts, and what-ifs. To make matters worse, we usually have little to no control over these things. For example, you may feel stressed about a specific work project, but you feel anxious about what your boss will think about your performance.

A moderate degree of stress and anxiety is not necessarily a bad thing. In fact, they often serve as motivating forces that can help us complete intimidating or challenging tasks. But when either (or both) of these states become chronic, they can start to interfere with your life and take a toll on your physical and mental health.

Are you experiencing stress or anxiety?

Symptoms of stress and anxiety

Stress and anxiety can affect your mind, body, and social interactions in overlapping ways.

Symptoms of stress can include:

Irritability or anger
Restlessness
Increased heart rate
Headaches and migraine
Muscle tension
Digestive issues
Increased sweating
Feelings of overwhelm or nervousness
Trouble sleeping

Symptoms of anxiety can include:

Feeling restless or on-edge
Negative thoughts or beliefs that are difficult to control, including panic, fear, and overwhelm
Irritability or anger
Trouble falling or staying asleep
Fatigue
Headaches and migraine
Trouble concentrating
Clammy hands
Unexplained aches
Rapid breathing

How to tell the difference between stress and anxiety

Since stress and anxiety share nearly identical symptoms, telling them apart boils down to identifying the underlying issue triggering these feelings. If you aren’t sure whether you’re experiencing stress or anxiety, take a step back and consider what’s going on in your life right now. Is there a specific event, like an illness or a family situation, that may be triggering your symptoms? Are you worried about the state of the world at large? Maybe you’re feeling the punch of raising prices and wondering if you’ll be able to pay the bills in the near future.

If you find yourself worrying excessively about things that are beyond your control, you may be dealing with anxiety. Keep in mind, though, that anxiety is not always irrational; there are many valid reasons why one might become overwhelmed by worry and rumination. Instead of focusing on whether your feelings are or are not reasonable, a better approach is to take steps to regulate your symptoms to avoid negative consequences in the future.

Coping with stress and anxiety

Stress and anxiety are usually the results of external or perceived situations that activate the body’s fight or flight response, so in order to cope with them, you must first identify what’s triggering them. Grounding techniques, like journaling and meditation, can help you relax and distract yourself from anxious thoughts. Taking a walk, calling a friend, and limiting common stimulants like caffeine, sugar, and alcohol can also help break the anxiety loop. Some people also benefit from taking effective combination supplements that might help reduce symptoms of stress, like those containing ashwagandha, magnesium, vitamin D, or essential oils.

Keep in mind that if you have extreme anxiety that lasts for more than six months or significantly interferes with your daily life, it’s best to talk with a doctor or mental health professional. This is because chronic stress and anxiety can be a symptom of generalized anxiety disorder, a mental health condition characterized by excessive worry and distress about everyday issues. If that’s the case for you, a mental health provider can help you find personalized strategies to manage your situation.

The bottom line

Stress and anxiety are normal biological responses that, in small doses, can serve as great motivators in our lives. But chronic or uncontrolled stress and anxiety can cause serious physical and mental health problems. The good news is that there are little things you can do in your day-to-day life, like getting better sleep, moving your body, and connecting with other people, to help manage your symptoms. And there’s also professional support available for those times when we might need a little extra help.

What Makes Ultra-Processed Foods “Ultra-Processed”?

Examples of ultra-processed foods include:

The Dangers of Ultra-Processed Food: Insights from Recent Research

Choosing Wisely: Opting for Healthier Alternatives

Takeaway

Cultivate self-kindness

Enhance your social connections

Spend more time in nature

Here’s to a happy and healthy 2024!

Pumpkin Seeds and Pumpkin for Health – Healthy Eyes, Heart, Skin, Hair, Weight Loss & More!

Pumpkin Spice Bedtime Drink (Vegan)

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What is cold therapy?

Why does light worsen migraine symptoms?

Doubling down on relief with a migraine relief cap

Takeaway

Risks of Artificial Sweeteners

Which Artificial Sweeteners to Avoid

Is Erythritol Safe?

Healthiest Sugar Substitutes

If you’re diabetic, on a low-carb diet, or watching your calories, here are a couple of zero-calorie sweeteners to consider:

Does Vitamin D Help Migraine? What the Science Says

Vitamin D and Migraine: What’s the Link?

Improves magnesium absorption

Helps regulate neurotransmitters

Lowers inflammation

Reduces nitric oxide

Influences pain

Vitamin D2 vs. D3: What’s the Difference?

Sources of Vitamin D

Sun exposure

Foods

Supplements

How Much Vitamin D Should I Take?

Takeaways

How Does Conventional Medicine Treat Migraine?

Functional Medicine’s Approach to Migraine Treatment

How Does Functional Medicine Find the Root Cause?

Some of the most common migraine trigger foods include:9

Elimination diet

DASH diet

Mediterranean diet

How Lifestyle Affects Migraine Management

Some simple lifestyle habits that can help manage migraine include:

Takeaways

What is Vitamin B2?

Does Riboflavin Have Anti-Aging Benefits?

Other Ways Vitamin B2 May Help With Aging

Antioxidant

Skin health

Eye health

Neuroprotective effects

How to Get More Riboflavin

Takeaways

The Current State of Health Care in America

What is Functional Medicine?

Who is the “Father of Functional Medicine?”

How Does Functional Medicine Work?

How Do I Know if Functional Medicine Is Right For Me?

Can Functional Medicine Help with Migraine?

Are Functional Medicine Doctors ‘Real’ Doctors?

Is Functional Medicine Covered by Insurance?

How Do I Find a Functional Medicine Doctor?

Takeaways

What are stress and anxiety?

Symptoms of stress and anxiety

How to tell the difference between stress and anxiety

Coping with stress and anxiety

Some of the most common migraine trigger foods include:⁹