How to Prevent, Reduce and Manage Migraines

How to Prevent, Reduce and Manage Migraines

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Migraines affect millions worldwide, disrupting daily life with throbbing headaches, sensitivity to light and sound, and nausea. While medications can help manage symptoms, nutrition and supplements offer a complementary approach to alleviate migraines and possibly reduce their frequency and intensity. Understanding the role of certain nutrients and supplements can empower individuals to adopt holistic strategies for managing this debilitating condition.

Nutrition Recommendations:

  1. Hydration: According to the American Migraine Foundation, about a third of people with migraine report dehydration as a migraine trigger. Optimal hydration, achieved through regular water intake, can help prevent headaches. Aim for at least 8-10 glasses of water per day and increase intake during hot weather or intense physical activity.
  2. Balanced Diet: A well-balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats provides essential nutrients that support overall health, including brain function.
  3. Some specific diets that have shown promise in managing migraines include the anti-inflammatory diet, the Mediterranean diet, or the low histamine diet. The National Headache Foundation also suggests trying a low-tyramine diet. It may not be for everyone, but research shows that a keto diet may help reduce migraine attacks compared with a standard diet. This means eating foods that are low in carbohydrates and high in fat, like seafood, non-starchy vegetables, and eggs. For more information on any of these diets please reach out to us at Koru we are happy to help you minimize your migraines.
  4. Balance blood sugars: Avoid skipping meals, as irregular eating patterns can trigger migraines in susceptible individuals. Food cravings and hunger may be the real root of the trigger. When people have food cravings due to low blood sugar, by the time they eat something, it’s often too late — a migraine attack may already be coming.
  5. Identify Food allergies and sensitivities: Foods that you may be sensitive to can trigger headaches and migraines and should be avoided. This can subtle and sometimes hard to detect so the best way to see if this is an issue for you is to complete the food elimination diet or complete food allergy testing with your health practitioner. If you would like to get this tested please reach out to us and we can book you in with one of our naturopath doctors.
  6. Magnesium: Magnesium deficiency has been linked to migraines. Incorporate magnesium-rich foods such as almonds, spinach, avocado, and legumes into your diet. Alternatively, consider magnesium supplements under the guidance of a healthcare provider. Ideally magnesium threonate as this crosses the blood brain barrier. Designs for Health has Neuromag which we have seen great results with managing migraines and headaches. To get this supplement please go to our online dispensary.
  7. Riboflavin (Vitamin B2): Studies suggest that riboflavin supplementation may reduce the frequency and severity of migraines. Good food sources include dairy products, eggs, lean meats, nuts, and leafy green vegetables.
  8. Omega-3 Fatty Acids: Found in fatty fish like salmon, walnuts, flaxseeds, and chia seeds, omega-3 fatty acids possess anti-inflammatory properties that may help alleviate migraines. Consider incorporating these foods into your diet regularly.
  9. Coenzyme Q10 (CoQ10): CoQ10, a compound involved in energy production within cells, has shown promise in reducing migraine frequency and severity. Consult with a healthcare provider to determine the appropriate dosage.
  10. Feverfew: Feverfew, an herb belonging to the daisy family, has been used traditionally to prevent migraines. Some studies suggest that feverfew supplements may reduce migraine frequency, although more research is needed to confirm its effectiveness.
  11. Melatonin: Melatonin, a hormone that regulates sleep-wake cycles, may help prevent migraines, particularly in individuals with sleep disorders. Speak to a healthcare provider to determine the appropriate dosage and timing for melatonin supplementation.
  12. Vitamin D: Some research suggests a link between vitamin D deficiency and migraines. While more studies are needed to establish a definitive connection, maintaining adequate vitamin D levels through supplementation or sensible sun exposure may be beneficial for overall health.
  13. Lavendar essential oil: A 2016 randomized controlled study found evidence that 3 months of lavender therapy as a prophylactic therapy, meaning taken before a migraine attack begins, reduced frequency and severity of migraine attacks. However, research is still limited.To purchase any of these supplements please go to our online dispensary.

Conclusion: While nutrition and supplements can complement conventional migraine treatments, it’s essential to approach their use with caution and under the guidance of a healthcare provider. Individual responses to dietary changes and supplements vary, and what works for one person may not be effective for another. Additionally, addressing lifestyle factors such as stress management, adequate sleep, and regular exercise is crucial for comprehensive migraine management. By adopting a holistic approach that incorporates nutrition, supplements, and lifestyle modifications, individuals can take proactive steps towards managing migraines and improving their overall quality of life.

The Sweet Science: Unwrapping the Health Benefits of Chocolate

The Sweet Science: Unwrapping the Health Benefits of Chocolate

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Chocolate, often considered a delectable treat and indulgence, has been enjoyed for centuries. Beyond its irresistible taste, numerous studies suggest that chocolate, especially dark chocolate, comes with a host of health benefits that may surprise many. While moderation is key, let’s unwrap the goodness within and explore the various ways chocolate can contribute to our well-being.

Dark chocolate contains a decent amount of soluble fiber and is loaded with minerals. Chocolate, especially dark chocolate, is a good source of essential minerals such as magnesium, copper, and iron. Magnesium is crucial for muscle and nerve function, copper supports the formation of red blood cells, and iron is essential for oxygen transport in the body needed for energy. Including chocolate in a balanced diet can contribute to meeting the body’s mineral requirements.

A 100-gram bar of dark chocolate with 70–85% cocoa contains

  • 11 grams of fiber
  • 66% of the DV for iron
  • 57% of the DV for magnesium
  • 196% of the DV for copper
  • 85% of the DV for manganese
  • In addition, it has plenty of potassium, phosphorus, zinc, and selenium.

Of course, 100 grams (3.5 ounces) is a fairly large amount and not something you should be consuming daily but this does give you some idea of what nutrients go into these dark delectables. 

1. Rich in Antioxidants:

Chocolate, particularly dark chocolate, is a potent source of antioxidants. These compounds help combat oxidative stress in the body, neutralizing free radicals and reducing the risk of chronic diseases. The presence of flavonoids in cocoa, a key component of chocolate, has been linked to improved heart health and a reduced risk of cardiovascular issues. One study showed that cocoa and dark chocolate had more antioxidant activity, polyphenols, and flavanols than any other fruits tested, which included blueberries and acai berries (1)

2. Heart Health:

Several studies have shown that moderate consumption of dark chocolate may contribute to heart health. Dark chocolate has been associated with improvements in blood flow, reduced blood pressure, and enhanced cholesterol levels. (2) Flavonoids in chocolate are believed to have a positive impact on endothelial function, promoting healthy blood vessels and reducing the risk of heart disease. These include polyphenols, flavanols and catechins, among others. According to research, the polyphenols in dark chocolate may help lower some forms of LDL (“bad”) cholesterol when combined with other foods like almonds and cocoa, which makes sense as who doesn’t love dark chocolate covered almonds. (3) 

A review of studies revealed that eating chocolate 3 times per week lowered the risk of cardiovascular disease by 9%. (4) 

3. Mood Enhancement:

Chocolate contains various compounds that stimulate the production of endorphins, the “feel-good” hormones in the brain. Additionally, chocolate contains a small amount of caffeine, which can provide a mild energy boost and enhance alertness. Phenylethylamine, another compound found in chocolate, is believed to mimic the mood-enhancing effects of endorphins and may contribute to an improved sense of love and well being. In one large study of 13,000 people, those who ate dark chocolate in the previous 24 hours were 70% less likely to report depression. And it didn’t take much, just 12 grams of dark chocolate was enough to elicit this effect. That’s just 2 or 3 of these treats! (5) 

4. Brain Function:

Cocoa, a primary ingredient in chocolate, contains flavonoids that may have neuroprotective effects. Research suggests that regular consumption of chocolate may improve cognitive function and protect against age-related decline. (6)  Cocoa contains stimulant substances like caffeine and theobromine, which may be a key reason why it can improve brain function including enhanced memory, attention, and problem-solving skills.  (7) Studies show that eating high flavanol cocoa can improve blood flow to the brain in young adults. This may explain why eating cocoa daily appears to improve attention, verbal learning, and memory. (8) 

5. Stress Reduction:

Consuming chocolate may have stress-relieving effects. The combination of compounds like serotonin precursors, theobromine, and magnesium can contribute to relaxation and reduced stress levels. While chocolate is not a cure for stress, it can be a delightful and comforting treat that provides a momentary sense of relaxation.

Want a nice chocolate treat? 

You can just consume a coupe of pieces of dark chocolate 75% or more each day, grate it on your yogurt or oatmeal, or include it in your trail mix. But for some more options check out our chocolate almond butter cup or chocolate coffee shake recipes.  

While it’s important to consume chocolate in moderation, the health benefits associated with its consumption, especially dark chocolate, are increasingly supported by scientific research. From heart health to mood enhancement and cognitive function, chocolate contains a rich blend of compounds that can contribute positively to our overall well-being. So, the next time you savor a piece of chocolate, know that you may be indulging in more than just a delightful treat – you’re unwrapping a host of potential health benefits.

References

  1. https://bmcchem.biomedcentral.com/articles/10.1186/1752-153X-5-5
  2. https://pubmed.ncbi.nlm.nih.gov/22301923/
  3. https://www.ahajournals.org/doi/10.1161/jaha.116.005162#d3e3715
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537803/
  5. https://www.psychiatrictimes.com/view/dark-chocolate-depression
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6571795/
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4335269/
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7760676/
Delightful Bites for the Holidays: Best Healthy Christmas Appetizers to Impress Your Guests

Delightful Bites for the Holidays: Best Healthy Christmas Appetizers to Impress Your Guests

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‘Tis the season to indulge in festive flavors and share the joy of the holidays with family and friends. As you prepare for Christmas gatherings, don’t overlook the importance of delightful appetizers to kickstart the celebration. You can still be festive and fancy with healthy foods and avoid the carb heavy, sugar rich, fat loaded appetizers. Elevate your holiday entertaining with these mouthwatering visually appealing Christmas appetizers that are sure to leave a lasting impression on your guests with out requiring your pants to be loosened.

1. Shrimp Cocktail Christmas Trees: Ingredients: Large shrimp, cocktail sauce, and fresh rosemary
sprigs.

Take the classic shrimp cocktail to the next level by presenting it in the form of a festive Christmas tree. Arrange cooked shrimp on a platter in the shape of a tree, using fresh rosemary sprigs as branches. Serve with tangy cocktail sauce for a visually stunning and delicious appetizer.

2. Cranberry and Goat Cheese Crostini: Ingredients: pumpernickel or rye bread, goat cheese,
cranberry sauce, and fresh thyme and more.

Craft an elegant and flavorful appetizer by using creamy goat cheese and switch out the typical refined white baguettes and use toasted pumpernickel or rye bread. Top them with a spoonful of cranberry sauce. Garnish with fresh thyme for a burst of holiday color and taste. You could do other flavours such as strawberries and mint, grilled portobello mushrooms and thyme, grilled peppers and parsley, smoked salmon and dill or avocado and cilantro. Your tray will be colorful, flavourful and a great way to sneak in those vegetables when they are least expecting it.

3. Caprese Skewers with a Twist: Ingredients: Cherry tomatoes, fresh mozzarella balls, basil leaves,
balsamic glaze.

Give the classic Caprese salad a festive twist by threading cherry tomatoes, fresh mozzarella balls, and basil leaves onto skewers. Drizzle with balsamic glaze for a pop of flavor and a visually appealing appetizer that’s easy to enjoy.

4. Cheese and vegetable platter: Chesses, vegetables (carrots, broccoli, grape tomatoes, peppers),
olives, hummus, Tzatziki, cut up fruit.

This can be a great way to get your healthy foods out there when trying to look indulgent. Create a cheese platter but keep the cheese to a minimum and focus on fresh, cut up vegetables and berries for a great pop of colours. Use hummus and tzatziki as healthy dips. You can even arrange your vegetables in the shape of a Christmas tree and use the other vegetables as Christmas decorations. Don’t forget to add in olives for those good fats and you can even cut up cucumbers to use as a “cracker base” as a healthy alternative to crackers and breads.

Conclusion:
This Christmas, set the stage for a memorable celebration with appetizers that are as visually stunning as they are delicious and healthy. From the classic elegance of Cranberry, and goat cheese crostini to the playful presentation of Shrimp Cocktail Christmas Trees, these appetizers will add a touch of magic to your holiday festivities.

The Benefits of Implementing a Corporate Wellness Program in Your Office

The Benefits of Implementing a Corporate Wellness Program in Your Office

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In today’s fast-paced and competitive business world, companies are increasingly recognizing the importance of investing in their most valuable asset—their employees. A healthy, happy, and engaged workforce can significantly contribute to a company’s success and productivity. One effective way to foster employee well-being and boost  organizational performance is by implementing a corporate wellness program. Such programs are gaining popularity across various industries due to the multitude of benefits they offer. In this article, we will explore the advantages of having a corporate wellness program in your office.

1. Improved Employee Health:

One of the primary objectives of a corporate wellness program is to promote better health among employees. By offering initiatives such as gym memberships, health screenings, exercise programs and nutrition counseling, companies can empower their employees to adopt healthier lifestyles. Regular exercise, balanced diets, and preventive care reduce the risk of chronic illnesses, resulting in decreased absenteeism, enhanced productivity, and reduced healthcare costs. The top five stress symptoms causing missed work days are constant fatigue (29%); sleeplessness (26%); aches and pains (24%); high anxiety (23%) and weight gain (18%). (“Do American Workers”, 2017) A healthy workforce also experiences improved mental well-being, leading to higher levels of job satisfaction and lower stress levels.

2. Enhanced Productivity:

Investing in employee wellness pays dividends when it comes to productivity. Numerous studies have shown that healthier employees are more focused, energetic, and motivated. Corporate wellness programs often include stress management workshops, meditation sessions, and resilience training, equipping employees with valuable tools to  cope with work-related pressures effectively. By reducing stress and improving mental resilience, companies can create a positive work environment conducive to creativity, collaboration, and innovation.

3. Increased Employee Engagement:

Employee engagement is a crucial factor in organizational success. When employees feel valued and supported by their employer, they are more likely to be engaged and committed to their work. In fact 6 in 10 Canadians believe “their employer has some responsibility in ensuring their good health.” (“Strategic Does” 2012) Corporate wellness programs provide an opportunity for companies to demonstrate their commitment to employee well-being. These initiatives not only enhance physical health but also foster a sense of belonging, camaraderie, and mutual support among colleagues. Engaged employees are more likely to stay loyal to the organization, leading to reduced turnover rates and increased overall productivity.

4. Cost Savings:

While implementing a corporate wellness program requires an initial investment, it ultimately leads to long-term cost savings for companies. Lost productivity caused by workers’ depression and anxiety costs the Canadian economy almost $50 billion a year. (“Why Workplace”, n.d.) Given that depression and anxiety are on an increasingly all time high this makes it even more important to invest upfront.

The direct costs associated with absenteeism, medical expenses, and disability claims can be significantly reduced through preventive health measures and early intervention. Moreover, healthier employees tend to have fewer accidents and injuries, resulting in lower workers' compensation claims and insurance premiums. By prioritizing employee well-being, companies can achieve substantial cost savings and improve their bottom line.

5. Positive Company Culture:

A robust corporate wellness program can foster a positive company culture that values employee well-being. When employees witness their organization’s commitment to their health and happiness, it creates a sense of loyalty and satisfaction. Having a 7-day health challenges, step challenge, water challenge etc. can all create a more cohesive community within the work environment. The presence of wellness programs can also attract top talent during the recruitment process, as job seekers are increasingly prioritizing work-life balance and a supportive work environment. A positive company culture built around wellness encourages teamwork, collaboration, and a shared commitment toff
personal and professional growth.

Conclusion:

In today’s competitive business landscape, implementing a corporate wellness program is no longer a luxury but a necessity. By prioritizing employee health and well-being, companies can unlock a host of benefits, including improved employee health, enhanced productivity, increased engagement, cost savings, and a positive company culture.

Investing in a comprehensive wellness program demonstrates a company’s commitment to its employees’ overall well-being and sets the stage for long-term success. In an era where employees are seeking more than just a paycheck, a corporate wellness program can become a powerful tool to attract, retain, and nurture talent while reaping the rewards of a healthier, happier, and more productive workforce.

The Top 5 Foods That Fight Fibromyalgia

The Top 5 Foods That Fight Fibromyalgia

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Fibromyalgia is a chronic condition characterized by widespread musculoskeletal pain, fatigue, and tenderness in specific areas of the body. While there is no known cure for fibromyalgia, adopting a healthy lifestyle that includes regular exercise and a well-balanced diet can help manage its symptoms. In this article, we will explore the top five foods that have shown promise in fighting fibromyalgia and providing relief to those affected by this condition.

1. Fatty Fish:

Fatty fish such as salmon, mackerel, and sardines are rich in omega-3 fatty acids. These essential fats possess anti-inflammatory properties that can help alleviate the pain and inflammation associated with fibromyalgia. Omega-3 fatty acids also support brain health and may aid in reducing fatigue and improving cognitive function, which are common challenges for fibromyalgia patients. Check out our delicious and omega 3 rich salmon chowder.

2. Leafy Greens:

Leafy greens like spinach, kale, and Swiss chard are packed with important nutrients, including vitamins A, C, and K, as well as minerals like calcium and magnesium. These nutrients contribute to overall health and help combat the symptoms of fibromyalgia. Calcium and magnesium are especially beneficial for muscle relaxation and reducing muscle pain and stiffness. Check out this delicious broccoli and greens soup.

3. Turmeric:

Turmeric is a golden spice widely recognized for its anti-inflammatory properties. It contains a compound called curcumin, which has been shown to reduce pain and inflammation. Adding turmeric to your diet, either in the form of a spice or a supplement, may help alleviate the symptoms of fibromyalgia. Check out our anti-inflammatory turmeric latte loaded with pain boosting nutrients.

4. Berries:

Berries, such as blueberries, strawberries, and raspberries, are rich in antioxidants, which help fight oxidative stress and reduce inflammation in the body. Additionally, berries contain fiber and vitamin C, which support the immune system and overall well-being. Including a variety of berries in your diet can provide relief from the symptoms of fibromyalgia. Check out our acai berry smoothie bowl.

5. Ginger:

Ginger is a versatile spice known for its medicinal properties. It possesses anti-inflammatory and analgesic effects, making it beneficial for individuals with fibromyalgia. Ginger can be consumed fresh, as a tea, or incorporated into meals to add flavor and potentially reduce pain and inflammation. Check out our delicious moon milk tea loaded in nutrients that help reduce inflammation and pain, and helps with sleep depression and anxiety.

Conclusion:

While there is no one-size-fits-all approach to managing fibromyalgia, adopting a healthy diet can significantly improve the quality of life for individuals with this condition. Incorporating the top five foods mentioned above, including fatty fish, leafy greens, turmeric, berries, and ginger, can provide valuable nutrients and potentially help reduce pain, inflammation, and fatigue associated with fibromyalgia. As always, it is important to consult with a healthcare professional or a registered dietitian before making any significant changes to your diet, especially if you have specific dietary requirements or are taking medication.

Remember, a well-balanced diet, combined with regular exercise and other lifestyle modifications, can play a crucial role in managing fibromyalgia symptoms and promoting overall health and well-being.