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What’s Going On With Hormones And Neurotransmitters During Sex

What’s going on in men’s and women’s brains and bodies before, during and after sex?

It seems that passion is an inspiring, but complex feeling too hard to explain with science. In fact, the chemical processes in our brains can clarify what we feel in moments of intimacy.

Desire

Sexual desire may come spontaneously or be encouraged by stimulation. A partner’s presence or some action like touching, watching erotic movies or looking at pictures activate the brain and the feeling of desire.

Spontaneous desire usually appears when you’re falling in love with a new partner. In a long-term relationship, however, the drive usually comes after erotic stimulation or by the feeling of emotional or physical intimacy.

We choose our partners with social, cultural, economic, and even by genetic factors in mind.

Excitement

It’s pretty hard to distinguish desire and excitement, but researchers prefer to separate them. Usually, scientists define excitement as the physiological body response to something such as changes in genitalia. It’s also important to know that excitement can still occur even if a person doesn’t feel any sexual desire.

When touching, kissing, and doing other sexual things, the peripheral nervous system gets a signal and forwards it to the brain. The hypothalamus, which controls all of the hormones in the body, responds to arousal. It signals the body produce testosterone. Actually, it’s really hard for men and women to get excited or feel an orgasm if they have a low level of this hormone.

In women, the luteinizing hormone is positively correlated with sexual excitement. The peak of this hormone occurs before ovulation when a woman’s eggs are preparing for fertilization. Some studies even claim that a woman’s gait, voice and smell change before ovulation.

It’s unclear if taking contraceptive pills affects women’s desire. A systematic review has shown different results. The majority of women didn’t feel any changes, though some noticed a heightened libido and some complained about decreased desire.

The neurotransmitter dopamine is produced in response to sexual stimulation, and thanks to dopamine, we really do feel enjoyment. In addition, dopamine is not only connected with sex, but also with delicious food, learning something new, music, gambling, and taking drugs.

Arousal causes an output of nitrogen oxide and noradrenaline. These substances increase blood to our genitalia to initiate an erection, lubrication, and the enlargement of labia.

Plateau

The plateau phase is the period of sexual excitement prior to orgasm. If a person can’t feel an orgasm, resolution occurs. In other words, the plateau is the highest point of excitement. Heart rate, respiration, pressure, and muscle tension continue to increase throughout. The clitoris becomes extremely sensitive and withdraws slightly. The Bartholin glands produce further lubrication.

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Activity in different parts of the brain also increases. One of these parts is the amygdala. It participates in processing memory, decision-making, and emotional responses. But the activity of the part of the brain responsible for past memories actually decreases. Maybe this is because we don’t care about memory recall and other associated emotions during sex.

Orgasm

Orgasm is the most pleasant and the shortest phase. Women are a bit luckier than men because their orgasms lasts longer and they can experience multiple orgasms. But guys have another something else: it’s easier for them to get an orgasm.

Secretion of the hormone oxytocin leads to rhythmic muscle contraction and ejaculation. The larger the release of oxytocin, the more intense the orgasm. After that, the nucleus accumbens rewards us with a good portion of dopamine that we feel as relaxing pleasure.

30Active parts of the brain are involved in orgasm.

MRI scans show that different parts of the brain are involved during orgasm. These parts include the amygdala (memory and emotions), hypothalamus (subconscious body control), anterior cingulate cortex (impulse control and empathy), and nucleus accumbens (a feeling of euphoria). Overall, there are about 30 active parts of the brain involved in orgasm.

After ejaculation men need some rest (a refractory period) before they can be aroused again. Their neurons just cannot send out the required amount of neurotransmitters. Women don’t have a refractory period, so they can experience multiple orgasms.

Resolution

Muscles relax, the heart rate and breath normalize and the body feels a pleasant tiredness.

The length of the refractory period is unique to every person. Some can be aroused again after a couple of minutes, some needs an hour or even a day. It depends on different factors. At the moment, researchers know that the larger the oxytocin and prolactin output, the longer refractory period will last.

Oxytocin release causes the sense of trust and makes us miss our partners. People with high levels of testosterone may probably not feel the connection, because this hormone suppresses oxytocin activity.

 

Reference: Atlasbiomed

Written by: Omojo Emeje

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Enjoy the Snail Glow!!

Snail mucus is a mixture of active substances commonly thought to have healthy properties for the treatment of skin disorders. Although snail mucus is an ingredient of several cosmetic and para-pharmaceutic products, a comprehensive characterization of chemical composition and biological effects is still missing.

The snail secretion, or snail mucus, is a mucous substance that covers the entire external surface of the animal and is secreted by particular salivary epidermal glands located at the level of the snail’s foot (pedal glands) The mucus has different functions the snail mucus of Helix aspersa muller specie has a complex and still not well characterized composition.

Here are the reasons you should use snail slime on your skin:

1. It has Anti-Ageing Properties. According to Skin expert dermatologist and Lead Advisor for Brazilian Skin, Dr Andrea Godoy, when snails are placed under mild stress conditions, they excrete a thick fluid to protect themselves. The snail mucin aids human’s skin by hydrating, preventing ageing, improving wrinkles, scars, treating dry skin and stretch marks. It also helps stimulate the formation of collagen and elastin, protects your skin from free radicals, soothes your skin, repairs damaged tissues and restores hydration. Beyond the treatment of moisturising and healing your skin, SSF also has anti-ageing properties.

2. It Fades Scarring And Stretch Marks. The snail filtrate has two components that boost tissue repair and promote rapid cell renewal which is fibrinolysis enzymes-which is thought to be cellular nourishment for the skin and glycolic acid- it serves as a natural exfoliant which handles scars, fine lines and wrinkles, when you look at them all, they are a powerful ingredient. It has an anti-inflammatory and antioxidant solution which has proven its worth in scar and acne treatment. Snail slime softens your existing scars and damaged tissues. It also treats heavy scarring like ice-pick acne scars, hypertrophic scars and post-surgery scarring. It helps remove the dead materials from the scarring tissue and build new ones for skin cell regeneration. Snail slime contains very little or no oil. The effect takes 2-4 weeks.

3. It Kills Bacteria Snail has the ability to kill bacteria that causes acne in your skin. Your skin will remain clear if you use it consistently

4. It Treats Acne If you suffer from an acne breakout, snail slime is one of the best treatments because it contains natural antimicrobial properties, which helps fight bacteria that causes acne. In addition, glycolic acid also helps prevent breakouts by exfoliating the skin and removing dead skin and unclogging pores.

5. It Is Good For Hydration Hyaluronic acid which is part of snail slime ingredient attracts water molecules to the outer skin layers, keeping it hydrated. Snail slime contains 98% of water which is excellent for dry skin as those with dry skin often battle wrinkles and fine lines.

6. It Is A Protection Powerhouse The powerful tools of snail slime are its ingredients which include: antimicrobials, copper, hyaluronic acid, proteoglycans and glycoprotein. It houses a lot of ingredients that help your skin glow, smooth it and prevent wrinkles and fine lines. Try using a serum that includes a clinical level of snail mucin, you will experience a different skin within few days.

7. It Promotes Optimal Skin Health Snail slime contains much healthy benefit and important ingredient that nourishes, smoothing, moisturise your skin.

8. It Exfoliates Snail slime is an amazing exfoliant that removes dead skin cells and stimulates cell renewal. Its exfoliating properties are attributed to the natural collagen, elastin and glycolic acid found in it. It evens out your complexion and diminishes the appearance of fine lines, wrinkles and scars.

Words Of Caution:

  • Don’t go around picking up snail to put on your face! First wash the snail because of bacterial infection.
  • For starters, test a small amount first to see how your skin reacts to it!

 

Written by: Mercy Otitoloju

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What you should know about Chromium

Chromium is a mineral. It is called an “essential trace element” because very small amounts of chromium are necessary for human health. There are two forms of chromium. Trivalent chromium is found in foods and supplements and is safe for humans. The other form, hexavalent chromium, is a known toxin that can cause skin problems and lung cancer. Only trivalent chromium is discussed. Chromium is an essential trace mineral that can improve insulin sensitivity and enhance protein, carbohydrate, and lipid metabolism. It is a metallic element that people need in very small quantities. Chromium supplements may enhance muscle mass, weight loss, and glucose control.

The Adequate Intake (AI) of chromium for ages 9 years and above ranges from 21 to 25 micrograms (mcg) per day for females and 25 to 35 mcg per day for men.

For infants and children, the recommended intake is:

  • Up to 6 months: 0.2 mcg per day
  • From 7 to 12 months: 5.5 mcg per day
  • From 1 to 3 years: 11 mcg per day
  • From 4 to 8 years: 15 mcg per day

Why do people take chromium?

Some studies have shown that chromium supplements may be helpful for people with type 2 diabetes and insulin resistance (prediabetes). There’s good evidence that chromium can lower glucose levels and improve insulin sensitivity, although not all studies have shown a benefit. It may be that chromium works better if someone is chromium deficient, which is usually only seen if a person has poor overall nutrition. Other studies have also found that chromium may help with polycystic ovary syndrome (PCOS), which is linked to insulin resistance.

Chromium supplements have also been studied for their effects on cholesterol, heart disease risk, psychological disorders, Parkinson’s disease, and other conditions. However, the study results have been contradictory or unclear.

Some people use chromium supplements to build muscle or trigger weight loss. Some chromium studies have shown these benefits, but others have not.

Sources of chromium

Foods high in chromium are broccoli, liver and brewer’s yeast, Potatoes, whole grains, seafood, and meats also contain chromium.

Others are:
1. Grape juice: 1 cup contains 8 mcg

2. Turkey breast: 3 ounces contains 2 mcg

3. English muffin: one whole wheat muffin contains 4 mcg

4. Potatoes, mashed: 1 cup contains 3 mcg

5. Green beans: 1 cup contains 2 mcg

6. Red wine: 5 ounces contains between 1 and 13 mcg

Chromium also comes in supplement.

Written by Sarah Amah.

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β-Carotene (Beta Carotene)

β-Caroteneis anorganic, strongly coloured red-orangepigmentcalled carotenoids that isabundant in fungi,plants, and fruits. It is a member of thecarotenes, which areterpenoids(isoprenoids), synthesized biochemically from eightisopreneunits and thus having 40carbons. Among the carotenes, β-carotene is distinguished by havingbeta-ringsat both ends of the molecule. β-Carotene is biosynthesized fromgeranylgeranyl pyrophosphate.

In someMucoraleanfungi, β-Carotene is a precursor to the synthesis oftrisporic acid.

Beta-carotene and other carotenoids provide approximately 50% of the vitamin A needed in the American diet. Beta-carotene can be found in fruits, vegetables, and whole grains. It can also be made in a laboratory.
Beta-carotene is used for an inherited disorder marked by sensitivity to light (erythropoietic protoporphyria or EPP). It is also used to prevent certain cancers, heart disease, cataracts, and many other conditions, but there is no good scientific evidence to support these uses.

The body converts Beta Carotene into vitamin A (retinol). Vitamin A, known as a vital nutrient for vision, plays a critical role in cell growth and in maintaining healthy organs like the heart, lungs, and kidneys.

Beta Carotene, which gets its name from the Latin word for carrot, is an antioxidant that is extremely good for your eyes and skin. 

Health Benefits

Some health benefits of beta carotene include:

Eye Health

Beta carotene is a provitamin A carotenoid, or a nutrient that the body readily converts into vitamin A. Research has found that eating a carotenoid-rich diet, including beta carotene, supports eye health and prevents eye diseases. Studies have shown that people with high blood levels of carotenoids may reduce their risk of macular degeneration by up to 35 percent.

Improved Cognitive Function

There is evidence that beta carotene, like other antioxidants, may improve memory and cognitive function. A review of multiple studies found that long-term beta carotene supplementation had positive effects on cognitive function and memory. 

Antioxidants like beta carotene might be very helpful in reducing the symptoms of Alzheimer’s disease and age-related cognitive decline.

Skin Protection

Research has shown that antioxidants, including beta carotene, help maintain skin health and appearance, and may protect the skin against UV radiation from the sun.

Cancer Prevention

Researchers have found that a diet high in beta carotene and other antioxidants may reduce the risk of certain cancers, including breast cancer, lung cancer, and pancreatic cancer.

Health Risks

Vitamin A is a fat-soluble nutrient that can accumulate in the body, primarily in the liver, and is toxic in excessively large doses. Chronic excess intake of Vitamin A can cause dizziness, nausea, joint pain, coma, and even death. Even amounts just slightly above the recommended dietary allowance are associated with reduced bone mineral density and fracture risk. 

However, beta carotene is not known to be toxic, even at large supplemental doses. The only known effect of long-term excessive beta carotene intake for most people is orange-yellow skin discoloration.

Smokers who take high doses of beta-carotene supplements have been found to be at higher risk of death due to lung cancer.

Foods rich in beta carotene

Beta carotene is concentrated in fruits and veggies with a red, orange, or yellow color.

However, don’t shy away from dark leafy greens or other green veggies, as they contain a good amount of this antioxidant as well.

Some research has shown that cooked carrots provide more carotenoids than raw carrots. Adding olive oil can also increase the bioavailability of carotenoids.

Beta carotene is a fat-soluble compound, which is why eating this nutrient with a fat improves its absorption.

The foods highest in beta carotene include:

  • dark leafy greens, such as kale and spinach
  • sweet potatoes
  • carrots
  • broccoli
  • butternut squash
  • cantaloupe
  • red and yellow peppers
  • apricots
  • broccoli
  • peas
  • romaine lettuce

Beta carotene is also found in herbs and spices such as:

  • paprika
  • cayenne
  • chili
  • parsley
  • cilantro
  • marjoram
  • sage
  • coriander

For reference, the United States Department of Agriculture (USDA) food database gives the following details on beta carotene content:

  • 100 grams of cooked carrots provides 8,279 micrograms (mcg) of beta carotene.
  • 100 grams of cooked spinach without fat added provides about 6,103 mcg of beta carotene.
  • 100 grams of boiled sweet potato contains 9,406 mcg of beta carotene.

Pairing these foods, herbs, and spices with a healthy fat, such as olive oil, avocado, or nuts and seeds, can help the body absorb them better.

The bottom line

Beta carotene is an important dietary compound and an important source of vitamin A. Research has linked beta carotene intake with various health benefits.

Eating a diet rich in fruits and vegetables is the best way to increase your beta carotene intake and prevent disease.

Reference: Healhline
Written by: Chiamaka Nwoko
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10 Natural Ways to Increase Your Glutathione Levels

Glutathione is one of the body’s most important and potent antioxidants. Antioxidants are substances that reduce oxidative stress by combating free radicals in the body.

While most antioxidants are found in the foods you eat, glutathione is produced by your body. It is primarily made up of three amino acids: glutamine, glycine and cysteine.

There are a number of reasons why your body’s glutathione level may become depleted, including poor diet, chronic disease, infection and constant stress.

Glutathione is also known to decrease with age.

Maintaining adequate levels of this antioxidant is incredibly important. Below are 10 of the best ways to increase your glutathione levels naturally.

1. Consume Sulfur-Rich Foods

Sulfur is an important mineral that occurs naturally in some plant and protein foods.

It’s required for the structure and activity of important proteins and enzymes in the body. Notably, sulphur is required for the synthesis of glutathione.

Sulfur is found in two amino acids in food: methionine and cysteine. It’s primarily derived from dietary proteins, such as beef, fish and poultry.

However, there are vegetarian sources of sulfur as well, such as cruciferous vegetables like broccoli, Brussels sprouts, cauliflower, kale, watercress and mustard greens.

A number of human and animal studies have found that eating sulfur-rich vegetables may reduce oxidative stress by increasing glutathione levels.

Allium vegetables, including garlic, shallots and onions, also boost glutathione levels — likely due to their sulfur-containing compounds.

2. Increase Your Vitamin C Intake

Vitamin C is a water-soluble vitamin found in a variety of foods, particularly fruits and vegetables.

Strawberries, citrus fruits, papayas, kiwis and bell peppers are all examples of foods rich in vitamin C.

This vitamin has many functions, including working as an antioxidant to protect cells from oxidative damage. It also maintains the body’s supply of other antioxidants, including glutathione.

Researchers have discovered that vitamin C may help increase glutathione levels by attacking free radicals first, thereby sparing glutathione.

They also found that vitamin C helps reprocess glutathione by converting oxidized glutathione back to its active form.

In fact, researchers have found that taking vitamin C supplements increased glutathione levels in white blood cells in healthy adults.

In one study, adults took 500–1,000 mg of vitamin C daily for 13 weeks, leading to an 18% increase of glutathione in white blood cells.

Another study showed that taking 500 mg of vitamin C supplements per day increased glutathione in red blood cells by 47%.

However, these studies involved vitamin C supplements. Given that supplements are concentrated versions of the vitamin, it’s unclear if foods would have the same effect.

Further research is needed to determine if you can increase glutathione levels by eating foods containing vitamin C.

3. Add Selenium-Rich Foods to Your Diet

Selenium is an essential mineral and a glutathione cofactor, meaning it’s a substance needed for glutathione activity.

Some of the best sources of selenium are beef, chicken, fish, organ meats, cottage cheese, brown rice and Brazil nuts.

By increasing your intake of selenium, you may help maintain or increase your body’s supply of glutathione.

The Recommended Dietary Allowance (RDA) for selenium for adults is 55 mcg. This is based on the amount needed to maximise the production of glutathione peroxidase.

One study investigated the effects of selenium supplements in 45 adults with chronic kidney disease. All of them received 200 mcg of selenium daily for three months.

Interestingly, all of their glutathione peroxidase levels increased significantly.

Another study showed that taking selenium supplements increased glutathione peroxidase levels in patients on hemodialysis.

Again, the above studies involved supplements, rather than selenium-rich foods.

Additionally, it’s important to note that the tolerable upper intake level (UL) is set at 400 mcg per day. Due to possible toxicity, be sure to discuss selenium supplements and dosage with your healthcare provider.

For most healthy adults, eating a balanced diet with selenium-rich foods will ensure adequate levels of selenium — and, therefore, healthy glutathione levels.

4. Eat Foods Naturally Rich in Glutathione

The human body produces glutathione, but there are also dietary sources. Spinach, avocados, asparagus and okra are some of the richest dietary sources.

However, dietary glutathione is poorly absorbed by the human body. Additionally, cooking and storage conditions can decrease the amount of glutathione found in food.

Despite having a lower impact on increasing glutathione levels, glutathione-rich foods may help decrease oxidative stress.

For example, a non-experimental study showed that people who consumed the most glutathione-rich foods had a lower risk of developing mouth cancer.

Ultimately, further research is warranted to fully understand the effect of glutathione-rich foods on oxidative stress and glutathione levels.

5. Supplement With Whey Protein

Your body’s production of glutathione depends on certain amino acids.

An amino acid called cysteine is a particularly important amino acid that is involved in glutathione synthesis.

Foods rich in cysteine, such as whey protein, may increase your glutathione supply.

In fact, research strongly supports this claim, as many studies have found that whey protein may increase levels of glutathione and, therefore, reduce oxidative stress.

Milk thistle supplements are another way to boost glutathione levels naturally.

This herbal supplement is extracted from the milk thistle plant, known as Silybum marianum.

Milk thistle is comprised of three active compounds, collectively known as silymarin. Silymarin is found in high concentrations in milk thistle extract and is well known for its antioxidant properties.

Furthermore, silymarin has been shown to increase glutathione levels and prevent depletion in both test-tube and rodent studies.

Researchers believe that silymarin is able to maintain glutathione levels by preventing cell damage.

7. Try Turmeric Extract

Turmeric is a vibrant yellow-orange herb and a popular spice in Indian cuisine.

The herb has been used medicinally in India since ancient times. The medicinal properties of turmeric are likely linked to its main component, curcumin.

The curcumin content is much more concentrated in the extract form of turmeric, compared to the spice.

Numerous animal and test-tube studies have shown that turmeric and curcumin extract have the ability to increase glutathione levels.

Researchers conclude that the curcumin found in turmeric may assist in restoring adequate levels of glutathione and improve the activity of glutathione enzymes.

To experience an increase in glutathione levels, you would need to take turmeric extract, as it would be extremely difficult to consume the same levels of curcumin with turmeric spice.

8. Get Enough Sleep

A good night’s rest is essential for overall health. Interestingly, long-term lack of sleep can cause oxidative stress and even hormone imbalances.

Furthermore, research has shown that chronic lack of sleep may decrease glutathione levels.

For example, a study measuring glutathione levels in 30 healthy people and 30 people with insomnia found that glutathione peroxidase activity was significantly lower in those with insomnia.

Multiple animal studies have also shown that sleep deprivation causes a decrease in glutathione levels.

Therefore, making sure you get good, restorative sleep each night may help maintain or boost your levels of this antioxidant.

9. Exercise Regularly

Regular physical activity has long been recommended by physicians and healthcare providers. It’s no surprise that exercise is good for both your physical and mental health.

Recent research shows that exercise is also helpful in maintaining or increasing antioxidant levels, especially glutathione.

Completing a combination of both cardio and circuit weight training increases glutathione the most, compared to completing cardio or weight training alone.

However, athletes who overtrain without maintaining adequate nutrition and rest may be at risk of decreased glutathione production.

Therefore, be sure to incorporate physical activity into your regular routine in a gradual and sensible way.

10. Avoid Drinking Too Much Alcohol

It’s no surprise that many adverse health effects are associated with chronic and excessive alcohol intake.

Alcoholism is commonly associated with ailments such as liver cirrhosis, brain damage and pancreatitis.

While not as well known, lung damage is also an adverse effect of alcoholism. This is likely related to a depletion of glutathione levels in the lungs.

The small airways of the lungs require glutathione to function properly. In fact, healthy lungs have up to 1,000 times more glutathione than other parts of the body.

Depletion of glutathione in the lungs of alcoholics is most likely due to oxidative stress caused by chronic alcohol use.

Research has identified an 80–90% decrease in lung glutathione levels in those who regularly consume excessive amounts of alcohol.

Thus, limiting your alcohol intake may help you maintain healthy glutathione levels.

 

Reference: Healthline

Written by: Omojo Emeje

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Glutathione- the master antioxidant

Glutathione is the most powerful naturally occurring antioxidant in all human cells, and is often referred to as the body’s “master antioxidant”.  The ability to produce and maintain a high level of glutathione is critical to recovery from chronic illnesses, preventing disease and maintaining optimal health and performance.  Let’s explore glutathione benefits for your health.

Composed of glutamic acid, cysteine and glycine, glutathione is a powerful antioxidant needed for cellular production of energy and helps to detoxify the body and neutralize free radicals while supporting the immune system. It is known for its role in providing antioxidant protection for the body’s tissues, including the arteries, brain, heart, liver, lungs and skin.

Glutathione can help support the treatment of any disease as an antioxidant but the following have been found to have the most support:

  • General Immune Support
  • Parkinson’s
  • Alzheimer’s
  • Auto-immune Disorders
  • HIV/AIDS
  • High Blood Pressure

Glutathione levels decrease as the body ages, and as environmental and oxidative stressors deplete natural stores in the body.  Common stressors include:

  • Ultraviolet and other radiation
  • Heavy metals
  • Cigarette smoke
  • Exhaust from motor vehicles
  • Household chemicals
  • Dietary Factors
  • Other environmental toxins

All cells in the human body are capable of synthesizing glutathione. But the highest concentration of glutathione is found in the liver, making it critically important in the detoxification and elimination of free radicals.  Free radicals are highly reactive compounds created in the body during normal metabolic functions; they can also enter the body through the environment.  Accumulation of these compounds can result in oxidative stress, which occurs when the generation of free radicals in the body exceeds the body’s ability to neutralize and eliminate them.

Metabolically, glutathione has many functions. As previously mentioned, glutathione plays a substantial role in the functioning of the body’s immune system. Its antioxidant property makes it vital to white blood cells (lymphocytes) as it allows them to reach their full potential during the oxygen-requiring activity of the body’s immune response.

White blood cells in their immune response aid in detoxification of the body and as glutathione levels decrease, so does the body’s ability to eliminate toxins. This leads to the death of white blood cells thereby weakening the body’s immune system.

Other antioxidants in the body depend on glutathione as well. Glutathione recycles vitamins C and E after they have been oxidized, therefore playing a decisive role in their normal function.

Antioxidants can help your body repair damage caused by such things as stress, radiation, infections, drugs, medications, malnutrition and aging.

Glutathione also helps us reach peak mental and physical function. Research has shown that raised glutathione levels decrease muscle damage, reduce recovery time, increase strength and endurance and shift metabolism from fat production to muscle development.

If you are aging, suffering from an illness or are just not in ideal physical condition, it is likely you have glutathione deficiency.

There are many things you can do to increase glutathione in your body including exercise, supplementation and eating glutathione-boosting foods. Here are a few ideas.

  • Eat sulfur-rich foods such as garlic, onions and the cruciferous vegetables including broccoli, kale, cabbage and cauliflower.
  • Try bioactive whey protein.This is great source of cysteine and the amino acid building blocks for glutathione synthesis.
  • Supplementation is perhaps the most critical to keep the body producing glutathione. We recommend the combination of Cellgevity and Immunocal.

 

Reference: Priorityyoumd

Written by: Omojo Emeje

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22 Ways to Relieve Menstrual Cramps

1. Hydrate

Drink More Water

Menstrual cramps, or primary dysmenorrhea, are an uncomfortable part of life for many women on a monthly basis. Drinking more water may help ease bloating, which makes symptoms worse. Get in the habit of drinking 6 to 8 glasses of water per day, especially during your period. Add some mint or a lemon wedge to make it more palatable. While you’re at it, back off of the salt, which encourages fluid retention and bloating. Avoid alcohol, which promotes dehydration. Some women experience diarrhea or vomiting in conjunction with menstrual cramps. It’s important to replace lost fluids by drinking plenty of water.

Easy Ways to Get More Fluids

If you don’t like the taste of plain water, there are many things you can do to increase fluid intake. Start by drinking a glass of fruit-infused water the first thing after you get up in the morning. Sip chamomile or ginger tea. Drink flavored mineral water for a new twist on hydration. Make a pitcher of cucumber, mint, or lemon water to drink throughout the day for a spa-like treat. Sip a cup of low sodium broth to increase your fluid intake. Staying well hydrated isn’t just good for cramps, it’s good for your overall health.

2. Eat to Reduce Pain

Diet Is Key

You may be craving fatty, sugary, or salty foods when you have your period, but these foods are not your friends. Skip the doughnuts and potato chips. Some women find that eating the right kinds of foods may help ease menstrual pain. Anti-inflammatory foods like cherries, blueberries, squash, tomatoes, and bell peppers are good choices. Coldwater fish that is high in omega-3 fatty acids are also healthy choices. Eat more calcium-rich beans, almonds, and dark leafy greens. These foods contain compounds that combat inflammation. Some women report that eating this way can help ease menstrual pain and boost health. It’s best to eat a healthy, balanced diet year round, not just for a few days a month during your period.

Avoid These

Your dietary and lifestyle habits can either help or hurt period cramps. If you experience monthly menstrual discomfort, some women find it helpful to avoid certain foods. Skip white, refined foods including sugar, bread, and pasta. Avoid trans-fatty acids that are found most often in commercially-prepared foods like French fries, cookies, onion rings, crackers, and margarine. Ditch alcohol, tobacco, and caffeine. All of these things increase inflammation and may encourage period pain. There is some evidence to show that reducing harmful fat intake may also help relieve painful periods.

3. Sip Chamomile Tea

Sipping chamomile tea may help reduce cramps when you menstruate. Chamomile tea is full of anti-inflammatory substances that inhibit prostaglandins. Prostaglandins are made by cells in the endometrium of the uterus. These cells release prostaglandins during a woman’s period, provoking muscle contractions of the uterus, pain, and cramps. Prostaglandins in the bloodstream are responsible for nausea, vomiting, diarrhea, and headache during the menstrual period. NSAIDs like naproxen and ibuprofen reduce prostaglandin production. Sipping chamomile tea inhibits pain-causing prostaglandins and enhances menstrual flow to ease period symptoms

4. Try Fennel

In one study, approximately 80 percent of young women who took capsules containing 30 milligrams of fennel extract 4 times a day for 3 days prior to the start of their menstrual period experienced less pain than those who took a placebo. Researchers believe fennel inhibits uterine contractions that are stimulated by prostaglandins. Fennel extract may be a good option for the approximately 10 percent of women who can’t do their normal activities for 1 to 3 days during their periods due to severe menstrual cramps.

5. A Sprinkle of Cinnamon

In a study of young women, those who took capsules containing 420 milligrams of cinnamon 3 times a day for the first 3 days of their menstrual cycle had less menstrual bleeding, less pain, and reductions in nausea and frequency of vomiting compared to those who took a placebo. The women didn’t report any side effects associated with taking cinnamon pills. Try a sprinkle of cinnamon on your cereal or cup of hot cocoa. It can’t hurt and it might help your cramps and other period symptoms.

6. Go for Ginger

A study of young women found that ginger capsules relieved symptoms of primary dysmenorrhoea including painful periods as well as NSAIDs like ibuprofen and mefenamic acid. Women in the ginger group took 250 milligram capsules of ginger 4 times a day for the first 3 days of their periods. Women in the mefanamic acid group took 250 milligram capsules 4 times per day while those in the ibuprofen group took 400 milligrams per day 4 times per day. Women in each of the 3 treatment groups reported similar pain relief, satisfaction with treatment, and reductions in severity of dysmenorrhea regardless of which treatment they took. None of the women in the study reported severe side effects with any treatment. Try a little ginger if you’d like a drug-free alternative for period pain relief.

7. A Therapeutic Root – Curcumin

Curcumin, an ingredient in the root turmeric, may help relieve PMS symptoms. Women who took 2 capsules of curcumin per day for 7 days prior to menstruation and for 3 days after their period began experienced a reduction in PMS symptoms compared to women who took placebo pills. Scientists think beneficial compounds in curcumin combat inflammation and alter neurotransmitter levels, all of which may be responsible for the reduction in PMS symptoms. Women treated with curcumin reported improvements in behavioral, mood, and physical symptoms due to PMS. Curcumin may also have benefits for people with inflammatory conditions like arthritis, IBS, inflammatory bowel disease, autoimmune diseases, and other conditions.

8. Fish Oil and Vitamin B1

Researchers studied the effects of vitamin B1 and fish oil on dysmenorrhea symptoms in high school students. The young women were separated into 4 different groups. One group took 100 milligrams of vitamin B1 per day. Another took 500 milligrams of fish oil per day. One group took a combination of both vitamin B1 and fish oil daily. The last group took a placebo. The women took the treatment at the beginning of their menstrual cycles and continued for 2 months. Compared to those in the placebo group, those who took vitamin B1, fish oil, or both reported significantly less pain. The women who took fish oil or B1 also reported their pain didn’t last as long compared to those in the placebo group.

9. The Sunshine of Vitamin D

Cramps associated with dysmenorrhea can be disabling. Painful cramps associated with dysmenorrhea occur due to increasing levels of prostaglandins, which cause the uterus to contract. These contractions cause the shedding of the uterine lining. Vitamin D reduces the production of prostaglandins. In one study of young women who had primary dysmenorrhea and low vitamin D levels, high weekly doses of supplemental vitamin D decreased pain intensity significantly both 8 weeks into treatment and 1 month after the end of treatment. The women taking vitamin D also took less pain medication to treat period pain. You can ask your doctor to measure your vitamin D levels with a simple blood test.

10. The Anti-Cramp Mineral Calcium

Calcium is a nutrient that everyone needs, but most women don’t get enough. We need calcium not just for healthy bones, but for proper function of the heart, muscles, and nervous system. Adequate calcium intake may also help relieve menstrual cramps. In a study of young women, those who took a supplement containing 1,000 milligrams of calcium per day beginning on day 15 of their menstrual cycle until menstrual pain stopped in the following cycle experienced less intense menstrual pain than those who took a placebo. Load up on low-fat dairy products, fortified orange juice, canned sardines and salmon, and other calcium-rich foods to get your daily fill of this important mineral.

11. More Magnesium

Magnesium is an essential mineral your body needs to fuel more than 300 enzyme systems. You need it to build muscles, proteins, and healthy bones. Your body needs magnesium for the proper function of muscles and nerves, to regulate blood pressure, and control blood sugar levels. You need magnesium to build DNA and RNA and to manufacture glutathione, the master antioxidant of the body. Magnesium may also help alleviate symptoms of PMS, especially when taken with vitamin B6. One study of women found that those who took 250 milligrams of magnesium and 40 milligrams vitamin B6 per day experienced the greatest reduction in PMS symptoms. Be careful. Magnesium can interfere with the activity of certain medications including antibiotics, proton pump inhibitors (PPIs), diuretics, and bisphosphonates. Ask your doctor or pharmacist if magnesium is appropriate and safe for you.

More Benefits for Women

Adequate intake of magnesium is also associated with a lower risk of endometriosis. Good sources of magnesium include almonds, spinach, cashews, peanuts, and black beans. Adult women should get between 310 and 400 milligrams of magnesium per day depending on their age and whether or not they are pregnant or lactating.

12. Skip the Caffeine

Say No to Joe

Eliminating caffeine helps many women relieve menstrual pain. Caffeine comes in many forms including coffee, tea, soda, chocolate, and energy drinks. If you consume caffeine daily, you may need to taper your dose down slowly to avoid withdrawal symptoms. As a substitute, try smoothies loaded with antioxidant-rich greens, berries, and protein powder. The nutrients will give you a much needed pick me up without the increased pain that can accompany caffeine.

13. Medication Relief

Over-the-Counter Remedies

Menstrual pain occurs due to uterine contractions. For severe menstrual pain, over-the-counter remedies like ibuprofen, aspirin, and naproxen sodium can reduce menstrual cramps. Keep your pain relievers of choice at home, work, and in the car so you have them on hand when you need them. Be careful with nonsteroidal anti-inflammatory drugs (NSAIDs) if you have certain health issues. These drugs can trigger gastrointestinal ulcers or make bleeding conditions worse.

14. Reach for Heat

Easy At Home Treatment

Applying a heating pad, heat wrap, or hot water bottle to your abdomen works wonders for relieving menstrual cramps. You can find these items in the drugstore or online. The continuous application of heat may work as well as ibuprofen for the relief of dysmenorrhea pain. Heat helps muscles relax.

One study of women between the ages of 18 and 30 who had primary dysmenorrhea found that those who applied a heat patch that heated to 104 degrees Fahrenheit experienced similar pain relief benefits from the patch as those who relied on ibuprofen for cramps. If you don’t have a heating pad, heat wrap, hot water bottle, or heat patch handy, a hot shower or warm towel can be used instead.

15. Exercise

Get Moving to Relieve Symptoms

Many women find that exercising helps relieve menstrual cramps. Exercise releases endorphins, brain chemicals that promote well-being. Whether you enjoy walking, running, or swimming, it’s safe to participate in all of these activities during your menstrual period. Yoga and tai chi are gentler forms of exercise that may be easier to do if you experience fatigue.

16. Massage

Touch Brings Relief

Massaging your abdomen for as little as 5 minutes a day may be able to help relieve menstrual cramps. Massage encourages blood flow. Massing cream containing essential oils like clary sage, lavender, and marjoram has additional benefits for the body. These oils contain compounds that have been reported by many to help relieve pain and soothe dysmenorrhea.

17. Plants That Relieve Pain

Herbal Treatment

Health practitioners may prescribe herbs to treat a woman’s menstrual cramps. Black cohosh, cramp bark, turmeric, and chasteberry are a few herbs that have been used. They are effective for pain relief and decreasing inflammation. Chasteberry has been used extensively in Europe for the treatment of irregular menstrual cycles, cyclical breast discomfort, premenstrual syndrome (PMS), and dysfunctional uterine bleeding. Make sure your doctor knows about all of your medical conditions, medications, and supplements because herbs are not appropriate for every woman. Herbs may interfere with the action of some medications or decrease their effectiveness.

18. Acupuncture and Acupressure

Get to the Point

Acupuncture and acupressure are eastern healing treatments that stimulate certain trigger points on the skin to produce desired effects in the body. The therapies are very effective for a variety of medical conditions including menstrual cramps. An acupuncturist can use needles to decrease a woman’s menstrual cramps. The practitioner can show you where these trigger points are and how to stimulate them with pressure from your hands to achieve similar results. Applying pressure to key points on the back, abdomen, feet, and the fleshy part between your thumb and index finger can be effective treatments for pain. The best part is, since these techniques are drug free, you can do them any time you experience symptoms. Ask the practitioner for articles with pictures that can help you learn how to do acupressure on yourself.

19. Work Your Core

Exercise for Period Cramps

An easy home remedy for menstrual pain is to perform light exercises that engage the core. Take deep breaths while lying on your back with the knees bent. Yoga is another type of exercise that may help women who have primary dysmenorrhea. In one study, young women who practiced yoga for 60 minutes once a week for 12 weeks felt less menstrual distress and period pain compared to those who did not do yoga. Some of the best poses that help women feel better during menstruation include bridge, staff pose, and bound angel. Ask a qualified yoga instructor to show you these positions.

20. Tame Chronic Sleep Problems

Practice Good Sleep Hygiene

Sleep quality has an effect on menstrual symptoms and many health conditions. In one study, women who had insomnia reported more severe dysmenorrhea and more interference with daily activities due to symptoms compared to women who did not have insomnia. Practice good sleep hygiene to keep painful menstruation symptoms at bay. This involves going to bed at about the same time every night. Establish and stick to a nightly routine to give your body the signal that it’s time for sleep. The routine may involve things like listening to soothing music, enjoying a cup of tea, or taking a warm bath. Getting adequate sleep to promote overall health will help you manage monthly symptoms associated with your menstrual cycle.

21. Baths Soothe Pain

Just Add Bubbles

A warm bath may be just the thing you need to soothe pain and relax tense muscles. Start by adding some luxurious bubble bath or fragrant essential oil. Read your favorite book or magazine to help melt stress and tension away. Taking a bath in the evening is a great activity to help you wind down and sleep better. If you’re not a bath person, a warm shower can produce similar benefits and reduce pelvic pain and other symptoms.

22. Seek Medical Guidance

Treatment Can Be Tailored

If home remedies and other interventions are not enough to control your symptoms, it is time to visit the doctor. Your physician can check your hormone levels and may prescribe birth control pills or other medications to treat dysmenorrhea. Let your doctor know about your symptoms, especially how they contribute to sleep loss or interfere with daily functioning. Having a complete picture about your medical history will help your doctor come up with the best treatment for you. Getting a yearly health check up is a good idea for everyone.

Birth Control Pills

Some doctors may prescribe hormonal birth control pills or patches for women who suffer from painful menstrual cramps. The medication may help regulate the menstrual cycle and reduce pain. Hormonal birth control helps guard against pregnancy and may help ailments associated with the uterus like endometriosis, if present. Endometriosis and other disorders associated with a woman’s reproductive organs may cause secondary dysmenorrhea. This type tends to start earlier during the monthly cycle and lasts longer than typical cramps. Make sure your doctor knows your entire health history and about all of your medical conditions because the pill may not be appropriate for every woman. This type of birth control prevents ovulation. It also prevents the lining of the uterus to become as thick as it normally would during normal monthly hormonal fluctuations. Many women who are on the pill don’t experience menstrual bleeding or periods that are much lighter than usual.

 

Reference: Onhealth

Written by: Omojo Emeje

Posted on:

Natural remedies for a headache

Headaches are a very common form of pain and can be a nuisance when someone has one. Rather than reaching for over-the-counter painkillers, there are many natural methods that people can try to help them get rid of a headache.

In this article, we look at a range of home and natural remedies for headaches. People can try many of these remedies right away, and some of them might help to prevent headaches in the future.

1. Water

Drinking enough water may help prevent headaches or reduce their severity.

Dehydration can be an underlying cause of many simple headaches. It may also alter how a person feels, acts, or thinks.

As a study in the journal Antioxidants notes, even slight dehydration may alter how people think and function, making them feel worse, with or without a headache.

Water may help make someone in this situation feel better, although some studies are more cautious.

A critical reading of one study published in the Journal of Evaluation in Clinical Practice noted that drinking water did not reduce how long people had their headaches, but it did make them subjectively feel better.

Staying hydrated may be as simple as carrying a water bottle around and sipping on it throughout the day. Eating foods high in liquid, such as fruits, smoothies, or soups, may also improve hydration.

2. Cold compress

A cold compress may be a simple headache solution that many people have on hand. Applying an ice pack or another cold item to the head or neck may help constrict the blood vessels and reduce inflammation in the area. Doing so could temporarily relieve headache pain.

A study in Hawai’i Journal of Medicine & Public Health found that applying ice packs to the neck for 30 minutes significantly reduced pain in people with migraines.

3. Warm compress

In other cases, such as with a tension headache where the muscles are too tight, a warm compress may help relax these muscles and bring relief.

A warm compress could be as simple as a heated towel. People may be able to get the same effect from a tepid shower or bath.

4. Remove any pressure on the head

In some cases, there is a physical reason for a headache. Check for anything that is putting too much pressure on the head. This may be a ponytail or bun that is too tight or a hat or headband that has been on too long.

Some people who get headaches become sensitive to light. Bright office lights or even the bright light from a smartphone may make symptoms worse.

It may help to rest in a dark or dimly lit room while recovering from a headache.

6. Try some herbal tea

Herbal tea may be a useful way to add water to the diet while also enjoying the benefits of other natural compounds.

For instance, ginger tea may help with a migraine. One 2013 study found that ginger powder had similar effects to a common medication for reducing migraines. A simple tea of warm water and ginger powder may help with symptoms.

Other potentially calming teas include herbs such as peppermint, chamomile, and lavender.

7. Exercise

Exercise may help keep the body healthy and promote better circulation, which might reduce the chances of a headache showing up.

One 2018 review of research published in the journal Children noted that too little exercise may actually influence headaches among adolescents. Regular, moderate exercise may help, such as briskly walking or riding a bike for 30 minutes a day.

Sometimes food intolerances may be the underlying cause of symptoms such as a headache.

If a headache seems to show up after meals, it may be helpful for people to keep a food journal of everything they eat each day. This may enable them to identify and avoid any foods that could trigger a headache.

9. Sleep

Different issues may lead to headaches, and sleep problems are among the more common ones.

Getting too much or too little sleep or not sleeping soundly may influence a headache in some people, as they have not fully rested their body.

As one paper in the journal Sleep notes, adults should try to get between 7 and 9 hours of sleep each night.

10. Acupuncture

Acupuncture is part of traditional Chinese medicine, where practitioners place small needles into the surface of the skin. The aim is not to cause pain but to stimulate the body’s own energy.

The review published in Children notes that research has shown acupuncture to be an effective way to prevent migraines and tension headaches or reduce their frequency.

11. Massaging pressure points

Massaging certain pressure points may help relieve tension in the head and reduce a headache. Many people do this instinctively, such as rubbing the back of the neck or pinching the top of the nose when they feel stressed.

There may be some truth to these instincts. Many people find that massaging the temples, jaw, or neck may help relieve tension and reduce a tension headache that comes from being too stressed.

Some other areas to try massaging include the area between the eyebrows and the two spots at the base of the eyebrows on either side of the bridge of the nose. These spots may hold tension from the eyes or head, and massaging them could help relieve this tension.

Massaging the neck near the base of the skull may also help release tension.

12. Relaxation techniques

Again, the review in Children notes that relaxation training and techniques may help many people with their headache symptoms while also reducing stress and anxiety.

Relaxation techniques include practices such as deep-belly breathing, guided meditations, and actively focusing on relaxing the muscles.

13. Caffeine

Drinking a beverage with caffeine, such as coffee, tea, or soda, may sometimes help ease a headache.

Some pain medications designed for headaches include caffeine, as the compound may improve their effectiveness.

As a review published in the Journal of Headache and Pain notes, caffeine by itself may help reduce symptoms of a tension headache or migraine. Caffeine tends to relax the blood vessels, which may support circulation and ease tension.

14. Essential oils

Aromatherapy that uses some essential oils may also relieve symptoms of a headache. The 2018 review in Children noted that inhaling lavender essential oil for 15 minutes reduced the severity of headaches, according to one study.

A separate study posted to the journal Pain suggested that peppermint oil is more effective at reducing tension headaches than a placebo.

The smells of essential oils may bother some people, and experimenting with different oils that individuals find relaxing may be a way to ease headache symptoms.

15. Magnesium

A 2015 review published in the journal Nutrients suggests that people who regularly experience cluster headaches or migraines may be more likely to have low magnesium levels.

Adding magnesium to the diet, as a supplement, may help reduce headaches or prevent them in these cases.

16. B vitamins

Some B vitamins may help protect against headaches or reduce them. One 2015 review in Biomed Research International noted that vitamins, including folate and the vitamins B-6 and B-12, may all play a role in preventing migraine headaches or reducing headache symptoms.

The B vitamins are readily available as supplements with several brands that people can buy online.

17. Vitamin E

Vitamin E may also play a role in headache symptoms. A 2015 review of vitamin supplementation noted that vitamin E might relieve headache pain and migraine symptoms from menstrual migraines with a low risk of side effects.

This may be valuable for women who experience migraines during their menstrual cycle, as vitamin E may help keep their hormones balanced to prevent symptoms.

The review did call for larger studies before making any claims about the vitamin, however.

18. Limit alcohol intake

Some people may not respond well to drinking too much alcohol. A headache is one of the more common side effects of a hangover. This may be because alcohol acts as a diuretic, making the body release more water via the urine.

These kinds of headaches do not only occur with bouts of heavy drinking. Even with light or moderate drinking, alcohol may lead to mild dehydration symptoms in some people or make headaches worse.

Anyone who is uncertain if alcohol affects them in this way could try limiting their drinking and seeing if it changes or prevents their symptoms.

19. Avoid contact with chemicals or other strong smells

For people who often experience migraines, avoiding strong smells may be a wise step to take when trying to prevent them.

One 2013 study found that odors from sources such as perfumes or other strong-smelling chemicals may trigger migraines after just a few minutes of exposure.

It may help if people avoid sources of these smells, such as department stores, others who wear a lot of perfume, or chemical smells from cleaning products.

 

Reference: Medicalnewstoday

Written by: Omojo Emeje

Posted on:

Foods That Trigger Migraine/Headache

How our diets affect migraine

Many things can trigger a migraine attack, including what we eat and drink.

According to the Migraine Research Foundation, foods that trigger migraine may only do so when combined with other triggers. But this combination — and any trigger in general — is highly individualized, making research difficult.

There’s no such thing as a universal migraine trigger. But there are some common triggers that can cause or contribute to migraine episodes in some people.

1. Caffeine

Too much caffeine and experiencing caffeine withdrawal can cause migraine or headaches.

But according to the American Migraine Foundation, caffeine can actually help stop oncoming migraine attacks. It can also offer headache relief with occasional use.

Foods and drinks with caffeine include:

  • coffee
  • tea
  • chocolate

2. Artificial sweeteners

Many processed foods contain artificial sweeteners. These are sugar alternatives that are added to foods and drinks to add sweetness.

But these sweeteners can cause migraine. Aspartame in particular is thought to trigger migraine episodes.

3. Alcohol

Alcohol is one of the more common products thought to trigger migraine. According to one study, over 35% of the participants with migraine reported that alcohol was one of their common triggers.

Red wine in particular was reported as a trigger in over 77% of the participants who reported alcohol as a trigger.

Alcohol can cause dehydration, which is a significant contributor in developing headaches.

4. Chocolate

According to the American Migraine Foundation, chocolate is thought to be the second most common trigger for migraine attacks after alcohol. They say it affects an estimated 22 percent of people who experience migraine.

Chocolate contains both caffeine and beta-phenylethylamine, which may trigger headaches in some people.

5. Foods containing MSG

Monosodium glutamate (MSG) is a sodium salt of glutamic acid, which naturally exists in our bodies.

MSG is found in certain foods, and present in many foods as a food additive. It’s considered safe to eat, but some researchers link it to migraine attacks.

The American Migraine Foundation notes that it may trigger severe migraine episodes in 10 to 15 percent of those with migraine. Other preservatives may also be a trigger in some people.

6. Cured meats

Cured meats — including deli meats, ham, hot dogs, and sausages — all contain preservatives called nitrates, which preserve color and flavor. These foods can release nitric oxide into the blood, which is thought to dilate blood vessels in the brain.

There’s some evidence that nitric oxide can cause or contribute to migraine.

7. Aged cheeses

Aged cheeses contain a substance called tyramine. It forms when a food’s aging causes the breakdown of proteins.

The longer the cheese has aged, the higher the tyramine content will be.

Tyramine is another chemical that has been said to trigger headaches and migraine. Common cheeses that are high in tyramine include:

  • feta
  • blue cheese
  • Parmesan

8. Pickled and fermented foods

Like aged cheeses, pickled and fermented foods can contain high amounts of tyramine. These foods include:

  • pickles
  • kimchi
  • kombucha (which can also have alcoholic content)
  • pickled okra
  • pickled jalapeños

9. Frozen foods

Eating frozen foods and drinks like ice cream or slushies can trigger severe, stabbing pains in the head.

You’re most likely to experience headaches that become migraine attacks if you’re eating cold food quickly, after exercising, or when overheated.

10. Salty foods

Salty foods — especially salty processed foods that may contain harmful preservatives — may trigger migraine in some people.

Consuming high levels of sodium can increase blood pressure, causing headaches or migraine attacks.

Treating migraine

Treatment for migraine can involve a combination of prescription and over-the-counter (OTC) medications and alternative remedies.

For occasional headache or migraine pain, you can take OTC medications like Excedrin Migraine to relieve pain. Your doctor may also prescribe triptan medications to relieve pain.

If you experience regular migraine episodes, your doctor will likely prescribe preventive medications. These may include beta-blockers, which can lower blood pressure and reduce migraine attacks.

Antidepressants are also sometimes prescribed to prevent migraine symptoms, even in those without depression.

There’s evidence that some alternative remedies can help treat migraine. These include:

  • massage therapy, which could lower the frequency of migraine attacks
  • biofeedback, which teaches you how to check physical responses of stress, like muscle tension
  • vitamin B2 (riboflavin), which can help prevent migraine episodes
  • magnesium supplements

Outlook and prevention

Migraine episodes can be painful and interrupt your life. Fortunately, there are some lifestyle changes you can make and habits to adopt that can help you prevent them.

These include:

  • eating regularly and never skipping meals
  • limiting your caffeine intake
  • getting plenty of sleep
  • reducing the stress in your life by trying yoga, mindfulness, or meditation
  • limiting the amount of time you’re looking at bright lights, or are in direct sunlight, which can both cause sensory migraine
  • taking frequent “screen breaks” from television, the computer, and other screens
  • trying an elimination diet to help you identify any food allergies or intolerances that may be headache triggers

 

Reference: Healthline

Written by: Omojo Emeje

Posted on:

Collagen for Skin

Collagen is made up of three amino acids: glycine, proline, and hydroxyproline. Collagen provides the support matrix/mattress underpinning healthy skin and is a key determinant to the preservation of skin firmness and elasticity.
Which Factors Contribute to the Loss of Collagen in the Skin?

Unfortunately, collagen starts to degrade with age, and your genetics can affect how fast that degradation happens. We lose collagen year after year, and make lower quality collagen. Free radicals damage collagen — they are our skin’s enemy, bad lifestyle habits (smoking), and a poor diet (for example one high in sugar) all create free radical formation, which speeds collagen breakdown.

Let’s hit on smoking for a moment. One of the best things you can do for your skin is to never smoke — or quit smoking if you do. Research suggests that smoking allows free radicals to attack collagen fibrils, rendering them weak and of poor quality. It’s not surprising, therefore, that the skin of a smoker tends to look damaged and wrinkled, particularly around the mouth,

What Are the Benefits of Collagen for Your Body?

The protein has a big job in the body. Collagen gives body tissues structure, toughness, rigidity, and texture. In the skin, it’s akin to a layer of leather. And when it intermingles with elastic fibers, it gives skin strength and resilience.

When collagen begins to degrade in the skin and levels of it drop in the body, you may notice wrinkles, stiffer tendons and ligaments, weaker muscles, joint pain, and even GI problems. It’s clear that collagen is vital for the health of every system in your body. Within the skin, taking up to 10 grams (g) of collagen peptides per day can help improve skin elasticity, hydration, and collagen density.

Collagen helps to:
– Improve skin health.
– Helps relieve joint pain.
– Helps prevent bone loss.
– Boost muscle mass.
– Promotes heart health.
– Improves hair and nails.

Protecting your natural collagen for healthy skin

Ultraviolet light from the sun breaks down collagen, so it’s important to wear sunscreen daily. Eating foods high in antioxidants, like fruits and vegetables, can also prevent collagen breakdown.

Food sources of collagen include the following:
  • Fish.
  • Chicken.
  • Egg whites.
  • Citrus fruits.
  • Berries.
  • Red and yellow vegetables.
  • Garlic.
  • White tea.

 

Written by: Chiamaka Nwoko

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