Experience Freedom-Always great after a Tough day

Last year was tough....this year is going to be much better.

Today they tried to Knock me down...but l just got back up....and will keep doing so to enjoy great times in great places with the people l love.

Have a dream,.......and don't give up.

 

Experience Freedom from Betty Wants In on Vimeo.

Migraines and Nutrition: Cause or Cure?

Look to Nutrition when Dealing with Migraine

Migraine headache are caused by excessive dilation of blood vessels in the head, potentially effecting 15%-20% of me and up to 25%-30% of woman.

In terms of diet and Nutrition, it’s recognised that Food allergy or intolerance can play a role in many cases of Migraine with patients, with detection and removal of potential allergies/intolerances from certain foods from their diet having been shown to reduce or even eliminate symptoms of Migraine in many patients, success ranging between 30%-90%.

Food Issues

 

Histamine foods such as Red wine, cheese&chocolate can cause problems

Certain foods may play apart in onset Migraine because they contain Histamines and other Vasoactive compounds that can trigger migraines in those susceptible by causing blood vessels to expand in the head.

Such Foods that can potentially cause issues for some include:

•        Red Wine: This has 20 times the histamine that is found in white wine, and as such when stimulated to release vasoactive compounds can inhibit the enzyme ‘Phenolsulfotransferase’ that is commonly low in Migraine sufferers inducing more Migraine Headaches when Red wine is drunk.

•       Chocolate, Aged Cheese, beer, fermented sausage, sour cream are other such foods high in Histamine, and if not metabolised well, they can cause the blood vessels in the head to close which can trigger Migraines.

•          Citrus Fruits: Oranges, orange juice and other such citrus fruits may cause problems with many Migraine sufferers

•       Salt: Large amounts of salt may also act as a trigger for Migraine sufferers

•       Saturated Fat: Cutting out bacon, preserved meats, butter, dairy products such as whipped cream, lard, ghee, biscuits and cakes can aid significant reduction in Migraine attacks in some individuals

•       Foods containing Tyramine: Kidney Beans, Marmite, Bovril, Oxo and other protein/yeast extracts can cause problems for many sufferers with Migraine

•         Aspartame: A commonly used sweetener, found in soft drinks, fizzy pop, some sweets and chewing gum may increase migraine incidence in individuals

•       Food Colourings: Some food dyes may increase migraine incidence

Sulfites

Sulfar is used in food as a preservative, such as Sulfar Dioxide and Sodium Sulfite, all uses mainly to extend shelf life, and this can be just as common in dried fruit such as apricots from the health food shop as it can in shelfish and in wine.

Selecting Biodynamic/Organic wines that do not contain sulfates maybe an option for some with Migraine issues. The online store Vintage Roots is also a good provider to consider.

Biodynamic Wines are sulfite Free

Nutrition Migraine Help

Some dietary changes and the possible use of supplements containing important vitamins and minerals may help some who have to deal with Migraine attacks:

•          Essential Fatty Acids: Fish such as Salmon, Tuna, Trout, sardines, mackerel and Cod for example are rich in Omega 3 fatty acids can reduce blood platelet aggression, preventing blood vessels closing that can cause Migraine. The anti inflammatory affect can reduce headache frequency and intensity. Other forms of essential fats found in olive oil, flax oil and supplemented Fish Oils and help with Migraine and it’s effects

•          Riboflavin (Vitamin B2): Found in spinach, Broccoli, eggs, green beans, kale and Raspberries to name but a few, Vitamin B2, important in our diet to help us produce energy that helps the function of the body. It’s believed Migraines are caused by reduced energy production within the mitochondria of celebral blood vessels.

•          Magnesium: Low levels of Magnesium are linked to Migraine attack in many as Magnesium is vitally important in the integrity of blood vessels and nerve cells. Best food sources can be found in Broccoli, spinach, pumpkin seeds, flax seeds, basil, kale, ginger, salmon and Tomatoes to name but a few that might help within our daily dietary intake.

•          Vitamin B6: This important vitamin is able to improve Histamine tolerance, so foods such as garlic, cauliflower, tuna, bananas, cabbage, watermelon, turmeric, carrots and brussels sprouts to name but a few ca n play an important part in general daily diet but especially those who are looking to reduce potential incidence and severity of Migraine headache

•         Garlic and Onions and other foods that inhibit blood platelet aggression will be important to Migraine sufferers

Magnesium rich foods may benefit Migraine sufferers

Supplements

Those looking at supplements should make sure good quality Vitamin and Mineral supplements contain Magnesium and a full selection and B Vitamins for energy production.

Fish oils and other essential fats such as flax may also be taken supplementary, so for all advice and help on this and others, try the Natural Dispensary

www.naturaldispensary.co.uk

 Migraines Can be Debilitating, Don't let them Be

Nutrition Advice

For more benefits of a well balanced diet, healthier lifestyle and learning simple tips to improve energy and find time for some Exercise, then come and visit me at the SoOrganic Greenwich Clinic.

Get Fitter and Healthy

Healthy Eating, Diet & Weight Management Clinics

Introductory offers March 2012 - August 2012 £30 Off 1st Consultations. Now just £65!

Full Consultations, Drop in sessions & Home Visits

See shop for Details (Limited Availability).

Home Sweet Clinic!

Ray of Sunshine Nutrition  
So Organic Greenwich
22 Nelson Road
Royal Greenwich
London
SE10 9JB
020 8305 5357

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Better Health: Not Just for the New Year

2012 is Flying By, so Keep on the Right Track!

Let's Keep it simple, the year is speeding away from us all ready, our dietary changes we made in January to help improve our health, or to lose weight, or the opportunity to take up a new sport or look good for the summer beaches may already be slipping away from us!

But I know from a very old patient of mine, her January resolution was to change her diet and unhealthy lifestyle to affect not only the beginning of a new year, but to make changes, many simple, commonsense changes that would help improve her life forever....

Her goal was simple, to not become Diabetic like two members of her family, of course because of the inherent risks to health and wellbeing from this condition, but also the fact she hated needles...and the thought of insulin injections was a none starter. Period!

Goals are good, and though we can have short term goals, long term benefits can never be too far away if we make the right changes.

Lots of Fruit & Veg, variety and colour are essential

With that in mind, in terms of Nutrition and Fitness tips for my patients and clients, if there are no underlying medical conditions then l tend to give advice on the following items that are detailed more in my previous work on balanced Energy Levels that are hopefully helpful, healthy tips for everyday life. These include:

• Concentrate on better Blood Sugar balance throughout each day to promote better sustained energy levels
• Sustained energy levels gives an individual the chance to get through busy days without out overeating and hopefully time and energy to find space in schedule to do some exercise each day.
• Balanced, quality meals with good quality healthy snacks, leaving opportunity to still enjoy some treats, which are a TREAT...and not the norm!
• Emphasis on good quality, lower GI carbohydrates during the day time, with good protein sources at each main meal
• Above and beyond emphasis on getting more than the recommended 5-a-day fruits and vegetables. Try 8-12 portions with plenty of Variety and colour on the plate
• Balanced portion sizes on the plate, more about Quality, nutritionally dense foods...less about quantity and how much food.
• Less alcohol and no smoking. Emphasis placed on good fluid intake to stop dehydration that can sometimes promote the feeling of hunger in some people and make them eat more when actually they need to drink more fluids. Good Hydration helps with the digestive system to help with the proper, daily removal of waste products from our body
• Salt reduction to promote healthy Blood pressure
• Exercise: Experts/Research points to minimum of 15 minutes of Exercise per day.
• Balanced food intake=balanced blood sugar=balanced energy=More quality less quantity=chance for effective exercise=potential weight loss/weight control/weight management. A very common sense approach to daily life.

Better Nutrition can help longterm health

Exercise: Give your Body & Mind 15 minutes of Care

With my Exercise/Fitness recommendations to patients, l usually stick to a very common sense approach that looks at what people can easily do at home or within their local area instead of paying for gym membership that doesn’t always get used or doesn’t suit many people.

For a minimum of 15 minutes of exercise per day as I discussed in previous work on Fitness, l like the National Trust promotion of outdoor exercise that anyone of any level can utilise, at anytime of the year, on their own or with friends and all done at your own pace.

National Trust Outdoor Gyms 

 

These common sense approaches to food and Fitness are used with most of my patients and tweaked depending on needs.

A well planned food buying and cooking plan, eating well balanced meals/snacks to provide balanced blood sugar for balanced energy needs hopefully promotes the need to eat less amounts of food, especially High calorie/High GI type Food and give you a chance to burn off more calories and waste inches than you might gain whilst eating too much of the wrong kind of thing and doing nothing.

 

Eat what we need, use what we need, to help us work and exercise, to sleep well in a less stress induced environment, and when we do come to play and enjoy ourselves, go out for a meal, have a glass of wine or some chocolate we wont feel too guilty as the client/patient knows they are more in control of what their body needs at the most important times, ie, work, family life, exercise, Stressful life periods.

Nutrition Advice

For more benefits of a well balanced diet, healthier lifestyle and learning simple tips to improve energy and find time for some Exercise, then come and visit me at the SoOrganic Greenwich Clinic.

Get Fitter and Healthy

Healthy Eating, Diet & Weight Management Clinics

Introductory offers March 2012 - August 2012 £30 Off 1st Consultations. Now just £65!

Full Consultations, Drop in sessions & Home Visits

See shop for Details (Limited Availability).

Home Sweet Clinic!

Ray of Sunshine Nutrition  
So Organic Greenwich
22 Nelson Road
Royal Greenwich
London
SE10 9JB
020 8305 5357

View Larger Map