Headaches are one of the most common discomforts experienced by individuals. There are many different types of headaches and several known triggers, ranging from side effects of prescriptions to external environmental factors. However, statistics indicate that women are three times more likely than men to experience frequent headaches or migraines due to hormonal changes. Here is a brief overview of how these headaches develop and what to do to manage them. Hormonal triggers of migraine headaches among women Menstruation, pregnancy, menopause, and even hormone replacement therapy are some of the known hormonal triggers of migraine headaches. Headaches experienced during menstruation Menstruation is the periodic shedding of the uterus lining and is a regular occurrence once a girl starts ovulating. During monthly menstrual cycles, estrogen and progesterone levels are at their lowest in the body. These hormonal changes can trigger migraine headaches. Headaches during pregnancy Some women may experience their first bout of migraine attacks early on in pregnancy. The body releases high amounts of estrogen to support the baby’s development. There is a lot of hormonal fluctuation between trimesters, leading to headaches. Headaches during menopause Menopause marks the end of regular menstruation. Some women opt for hormone replacement therapy to prevent or manage hot flashes and associated symptoms that develop during this time.

A headache may not be a severe disease, but it is certainly quite frustrating as it interferes with managing simple tasks and activities. There are various types of headaches, such as migraines, cluster headaches, and stress-induced headaches, where some last longer than others. But no matter the type, headaches may not need professional treatment to cure the pain. Certain foods have been found to relieve headaches and prevent their occurrence. Spinach This leafy green vegetable contains high amounts of magnesium, a nutrient proven to relieve headaches, especially migraines. In addition, spinach is loaded with folic acid, vitamin B6, and vitamin B12, which help combat migraine headaches. Don’t like spinach? You can choose another leafy green vegetable, like kale, broccoli, collard greens, or Swiss chard. Ginger Ginger has been used to cure people with headaches and other ailments for several decades. Studies have only recently acknowledged the health benefits of this spice. Ginger increases the level of a neurotransmitter in the brain called serotonin, reducing inflammation and soothing headaches. Add ginger while cooking or drink tea daily to enjoy its benefits. Salmon Being a fatty fish, salmon is rich in omega-3 fatty acids EPA and DHA. These are anti-inflammatory nutrients that can decrease headaches.

The eye is a very complex organ, and even a minor issue with it can cause distress. Problems with the eye can occur due to constant screen exposure, underlying diseases, or nutritional deficiencies. If you are deficient in nutrients crucial for eye health, you could be at risk of developing cataracts, glaucoma, age-related macular degeneration, and even night blindness. To help prevent eye diseases, here are some important vitamins for eye health. Vitamin A Vitamin A plays a vital role when it comes to maintaining eye health. It is responsible for keeping a clear cornea, which is the outer covering of the eye. Vitamin A is also an essential part of the G-protein rhodopsin that makes it possible to see in little to no light. Research suggests that a vitamin A deficiency can lead to several eye disorders and diseases such as night blindness and age-related macular degeneration. Low levels of vitamin A can also lead to xerophthalmia, a progressive eye disease. Individuals should ensure that they are getting sufficient amounts of vitamin A via their food. Sweet potatoes, pumpkins, and green leafy vegetables are excellent sources of vitamin A and help improve overall eye health. Vitamin B B vitamins such as B6, B9, and B12 are also crucial to eye health.

Nutrition plays a crucial role in the performance of different organs, including the eyes. Our eyes are made up of vascular tissue, which means the foods that are unhealthy for the heart are unhealthy for the eyes too. The tiny capillaries in the eyes supply the retina with oxygen and nutrients to keep it healthy. However, foods rich in unhealthy fats can block these blood vessels, compromising eye function and leading to vision problems. French fries French fries are often made in the same oil and even reheated multiple times, leading to molecular changes that increase the concentration of harmful fats. A high amount of these fats affects the eyes, heart, and other organs. Also, free radicals in fried foods increase oxidation in the body, which can damage the eyes. Margarine Margarine is often advertised as the healthier butter, but it is rich in trans fats— the fat that increases bad cholesterol levels. Increased cholesterol leads to blockages in arteries and other blood vessels, restricting the flow of oxygen, blood, and nutrients. It, in turn, can increase the risk of eye diseases. Healthy alternatives to margarine are coconut oil, avocado oil, and olive oil. Processed meat Highly processed meats, like sausages, bacon, and hot dogs, are convenient snacking options.

Planning daily meals is a hands-on task, especially when cooking from scratch. But, this task is even more time-consuming when following a strict food regime like keto. Starting a keto-based habit for the first time is challenging as certain foods need to be omitted and substituted to achieve ketosis. So, here is a list of beginner mistakes to avoid to plan an effective keto meal plan strategy in the long run. 6 beginner keto mistakes to avoid Not portioning meals properly Since a lot of foods in the new regime get substituted, it is necessary to weight, measure, prep, and portion out everything to ensure nutrition levels are met. Also, once the body gets used to the process of ketosis, it becomes even more crucial to follow a strict calorie count. Nutritionists recommend prepping and storing most days meals in advance so that less time is lost in cooking. Keto meal delivery services tend to portion meals out as per individual requirement and can be of use in these cases. Not working out Simply including low-carb and low-calorie foods is not enough for loss of body mass. It is easy to quickly shed off water weight but post that, only physical activity can help the body burn existing fat quicker.

Our genes play a vital role in shaping our personalities, behaviors, thought processes, and appearance. However, they also act as contributing factors to the development of several health conditions. Genetic testing is an effective means of determining one’s genetic predisposition to a particular disease and preventing future risks of developing the condition. Here are some things to know about genetic testing, from the benefits of the process to the conditions one can test for. The benefits of genetic testing To take preventive measures Genetic testing is not the same as a diagnostic test — positive results do not imply that one has the disease. It only indicates the presence of the gene mutation causing the disease. Thus, testing for genetic vulnerability to a health condition allows one to take measures to prevent it if the result is positive. A sense of relief for families Family members are often worried about having passed on certain diseases to the future generations. Genetic testing can provide a sense of relief to family members in the case of negative results and reassurance in knowing that the disease can be prevented if the results are positive. A pathway to accurate diagnosis In many cases, genetic testing can be the first step to diagnosing a disease and starting the treatment course.

A person is said to experience shortness of breath when they have difficulty breathing normally. In most cases, the discomfort is mild and easily managed with simple steam inhalation to unblock nasal passages. Alternatively, it could be a complication that arises out of underlying conditions that needs timely intervention with prescription and lifestyle changes. Here are five effective suggestions to manage mild to severe shortness of breath at home and under professional care. Mindful breathing techniques Deep breathing exercises are largely effective and help manage shortness of breath in the short term. This is because deep breathing involves the use of the abdominal diaphragm muscles to expand more and allow the lungs to fill up with more oxygen. However, it is necessary to learn the correct technique to avoid the risk of hyperinflation due to excessive breathing. Another common technique is pursed lip breathing. Experts suggest keeping only a small gap between both lips while keeping them pursed to regulate the airflow. Adjusting sitting or standing posture Any sudden shortness of breath caused due to anxiety or overexertion can be managed by simply correcting your posture. For example, lying down with the knees and head supported by multiple pillows can help relieve airway pressure.

Most individuals experience headaches at some point in their lives. The condition can result in a pain that could be dull, sharp, constant, or throbbing. Also, there are different types of headaches that have multiple symptoms. While a permanent cure for headaches is yet to be determined, there are ways to help manage the condition. One can also combine these relaxation techniques with treatments to relieve headaches. Given below are a few that might help: Indulge in yoga Yoga is an ancient technique that combines calming meditation and breathing with body poses. Together, these aspects help individuals stretch and strengthen their tendons and muscles. Yoga can also reduce the frequency and pain of certain headaches. However, we recommend working with a professional yoga instructor to avoid unwanted muscle strains. Use a cold pack People suffering from migraines should apply a cold pack to their forehead. They can wrap a bag of frozen vegetables or ice cubes in a towel or have a cold shower to ease pains caused by migraines. They should keep the compress on their head for about 15 minutes, followed by an interval of 15 minutes before re-applying the pack. Be open to biofeedback The biofeedback technique utilizes electronic devices to measure an individual’s heart rate, breathing rate, skin perspiration, muscle tension, and other physical responses.