To Think

We live in a confused society that has mistaken feeling for thinking. This state of being is not only excused, it’s encouraged. It is beneficial for the merchant to encourage our thinking through emotion-based advertising–caring parents buy brand A breakfast cereal. The politician encourages exclusivity and patriotism to persuade you to vote for her. Emotions, […]

To Think

8 Incredible Ways to Increase Your Intelligence

For ages, it has been thought that people are born with a certain level of intelligence. But, researchers have now found that you can elevate this potential and become more intelligent. In fact, learning new skills can help your brain build new neural pathways, which allow it to work better and faster. – Read a […]

8 Incredible Ways to Increase Your Intelligence

Hiking in Anza Borrego was amazing specially on new years eve. Did goat trail hike which was very interesting saw so much quartz rocks beautiful the views were amazing and breathtaking. But you really need to be prepared for a hike like this you must have obviously water first aid kit just in case for those falls scrapes. You gotta wear the right hiking shoes/boots and the right clothing hats or something that will give you shade for the most part..

Migraines and fatigue may start in the gut, experts say

 

If you suffer from migraines, you know how debilitating the piercing pain, sensitivity to light and sound and nausea can be.

According to the Migraine Research Foundation, about 38 million people suffer from them and more than 4 million who get them on a daily basis.

What you may not realize and what your doctor probably isn’t telling you is that  migraines may be linked to your gut health. More specifically, the cause of migraines can be caused by “gut hyper-permeability,” a condition often dubbed leaky gut syndrome.

 

“Migraines are the result of a perfect storm,” said Dr. Vincent M. Pedre, an integrative and functional medicine doctor in New York City and author of “Happy Gut: The Cleansing Program to Help You Lose Weight, Gain Energy, and Eliminate Pain.”

Dehydration, not sleeping well, blood sugar fluctuations, artificial sweeteners, even a glass of wine can cause migraines. For women, hormonal shifts at the beginning of their menstrual cycles can be the culprit. For men, , an age-related testosterone deficiency known as “andropause” can trigger an incident.

Yet experts agree there are also inflammatory factors at play which can lead to gut hyperpermeability.

Leaky gut is activated by zonulin, a compound that our bodies produce to open up the tight junctions or the cells that line the inside of the intestines to let nutrients through.

When those tight junctions open up too much and allow undigested food particles and pathogens to get through, it elicits an immune response that can cause migraines.

Frequent use of antibiotics, an imbalance of good and bad bacteria, an overgrowth of yeast and stress and food sensitivities can all increase the hyperpermeability of the gut.

Up to a third of people with leaky gut may not even experience GI issues, a common symptom of leaky gut syndrome, Pedre said.

What’s more, conventional NSAID pain killers like ibuprofen also increase intestinal permeability within 24 hours of taking them and also when they’re taken long term, according to a review in the Journal of Gastroenterology.

Stress, in particular, affects the production of gastric enzymes, which aid digestion. If you’re not sufficiently breaking down proteins and your gut is hyperpermeable, your immune system is exposed to partially digested proteins that lead to an immune response.

Foreign proteins can also make their way into the bloodstream because of your own unique genetic predisposition.

“Your immune system is essentially going to be attacked by those foreign proteins and your tissues could look similar to those proteins,” said Shawn Stevenson, a nutritionist in St. Louis, Mo. and bestselling author of “Sleep Smarter: 21 Essential Strategies To Sleep Your Way To A Better Body, Better Health and Bigger Success.”

The same immune response that causes migraines can also lead to fatigue, along with the auras that precede migraines by one or two days or after the migraine has passed, Pedre said.

Gluten can increase gut permeability

“Most people can eat bread and gluten for their lives and not have anything they know to be a problem but that it doesn’t mean it’s good for them,” Stevenson said.

Although food sensitivities can trigger migraines, gluten, in particular, can cause hyperpermeability of the gut whether you have celiac disease, are gluten sensitive, or not, Pedre said.

If you suspect you have leaky gut syndrome, here’s what you can do about it.

See your doctor.

Leaky gut is controversial and not typically validated by conventional medical doctors so you should try to see a functional medicine doctor, integrative physician or homeopath  who can help to identify the underlying cause of your migraines.

Although there’s a test—the lactulose mannitol test—to screen for gut permeability, it’s not perfect. Instead, your doctor will probably run a test to look for food sensitivities.

“If a person comes back with a whole bunch of foods they are reactive too, we know that they have a leaky gut,” Pedre said.

Do an elimination diet.

“One very powerful way to lower our inflammation in the body is through the diet,” Pedre said.

Talk to your doctor about a four-week elimination diet which excludes common food triggers and includes anti-inflammatory foods. Then slowly re-introduce the trigger foods and pay close attention to your symptoms. Although gluten might be the culprit, it can be something as inconspicuous as cinnamon, Pedre said.

Drink plenty of water.

Hydrating and re-hydrating after a workout or on a hot summer day is key to ward off migraines. When you’re dehydrated, the tiny capillaries in the brain get smaller, which makes it painful for the blood to pass through and circulate around the brain, Stevenson said.

Try bone broth.
Bone broth is trendy and experts say drinking it can help restore the gut microbiome. Chia seeds and okra are good choices too.

Take supplements

Supplements such as aloe vera gel powder, L-glutamine, deglycyrrhizinated licorice (DGL), fish oil and curcumin can help.

Eat probiotic-rich foods.

Try adding foods rich in probiotics into your diet like sauerkraut, kimchi and kefir as well as prebiotic foods like Jerusalem artichokes, garlic and onion.

Reduce stress.

It’s one of the most difficult things to make room for in your life, but stress-reduction activities like yoga, meditation and spending time in nature are important to restore gut health and prevent migraines.

“If you only change your diet but you’re still living in this rushed, stressed out way, then you’re missing part of the picture,” Pedre said. 

love your gut kit

14 Best Foods to Keep in Your Fridge

young woman looking into refrigerator
 

Plan Ahead

You’re hungry and staring into your fridge, but is there anything healthy in there? Stock up on a few key staples to make sure there’s something good waiting for you.

 

turkey wraps

Turkey

It’s low in fat and sodium, and high in protein. And versatile, too: Wrap some turkey breast in a whole-wheat tortilla for a snack or take it to work for lunch.

 

homemade orange juice

Salsa

Make some yourself — it’s a healthy, easy way to put some zip into egg dishes, soups, and sauces. Use it instead of oily dressings on vegetables and heartier salads, too. But be forewarned: Health benefits decline, in a big way, if you eat it with a giant bag of heavily salted, processed, deep-fried corn chips.

bowl of hummus close up

Hummus

This Middle Eastern dip — traditionally made with chickpeas, garlic, and olive oil — is low in fat and calories and high in protein and fiber. Chickpeas are legumes, which can be good for people with high blood pressure and diabetes. They also can lower your cholesterol and may help protect you against cancer. And skip the pita chips. Try some with veggies like sliced cucumbers, carrots, or cherry tomatoes.

soft boiled egg

Eggs

They have amino acids your body needs to make your cells work, and they’re loaded with nutrients like vitamin D, which isn’t in many foods. At just a few cents per egg, they’re an amazing deal for such a high-quality protein

lamb and sauteed kale

 

Kale

It’s is one of the most nutrient-dense foods you can eat, with only 33 calories per 2.5-ounce serving. Sautee it with chopped onion in olive oil for an easy and quick side dish for chicken and beef.

seltzer water close up

Seltzer

Sugary drinks add calories to your diet, often without much nutritional value. Seltzer is a great replacement. It’s fizzy, usually comes mildly flavored, and has just a few calories — a great way to get a soft drink fix without the calories that normally go with it.

fresh squeezed orange juice

 

100% Fruit Juice

Freshly squeezed juice can be a good source of certain vitamins and minerals, but because it’s almost always high in sugar, you should drink it in moderation. One way to stretch it out is to add it to your seltzer for a kind of low-calorie “soft drink” with some nutritional value.

 

 

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100% Fruit Juice

Freshly squeezed juice can be a good source of certain vitamins and minerals, but because it’s almost always high in sugar, you should drink it in moderation. One way to stretch it out is to add it to your seltzer for a kind of low-calorie “soft drink” with some nutritional value.

Swipe to advance
yogurt and granola
 

Plain Yogurt

It’s loaded with calcium, high-quality protein, and probiotics — bacteria that are good for your gut and may be linked to healthier cholesterol levels. People who eat yogurt are less likely to be obese or have heart disease, and full-fat yogurt is better for that than low-fat. Eat it with fruit or granola, or use it instead of sour cream to lighten up desserts and stews.

celery and peanut butter

Celery

Loaded with fiber, vitamin A, potassium and calcium, it’s perfect for stocks or salads or as a seasoning agent when you cook beef or chicken. It’s also a great finger food: You can snack on it by itself, spread peanut butter on it, or dip it in hummus.

quesadillas with beans and cheese

Whole-Wheat Tortillas

They’re low in calories and fat and can be ready in seconds. Sautee whatever vegetables you have in your fridge with some onion and throw in a can of beans. It doesn’t sound like much, but put it all on a freshly heated tortilla with a bit of salsa, shredded cheese, and cilantro, and you’ve got a feast for the senses that’s healthy to boot.

 

coleslaw with apples

Cabbage

The humble cabbage can be more useful than you might think. It comes packed with fiber, as well as potassium, magnesium, and vitamin C. It’s great for coleslaw and other salads, or steamed as a side dish. Cabbage also works as a kind of wrap in place of bread — a great way to cut back on calories and add nutrition.

fork with spaghetti

Fresh Pasta

It’s simple and quick and can be used as a side dish or main course. It also has a low glycemic index, which means that it lets sugar into your bloodstream more slowly than other foods, curbing your hunger as well as the blood sugar spikes that can be bad for your health.

avocado spread on toast

 

Avocado

Yes, it’s full of fat, but it’s the “good” fat — the kind that is linked to good heart health and good cholesterol levels. Plus, it is delicious with eggs or spread on a thin piece of whole grain toast with nothing but salt and pepper.

forest berries in wooden bowl

Berries

They’re low in calories and high in nutrients, antioxidants, and fiber — and that makes them good for heart and brain health, and they may help protect against certain cancers as well. Plus, they’re delicious. Use them in a salad or eat them with some yogurt and granola for dessert.

 

 

 

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