Living Healthy in Zambia

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22/06/2014

HOME REMEDIES FOR OILY SKIN
Have you ever had that awful oily shine on your face and you can’t seem to get rid of it? Oily skin is definitely a challenge found most often on people with thick, large-pored skin. It can be due to stress, hormonal changes, genetics, side effects of medication, or misuse of skin care products. Fortunately, you can use these home remedies for oily skin to lessen the oiliness, brighten your complexion and refine the pores for a more pleasing look.
Wash Face Properly
1. Use gentle skin cleansers that are slightly acidic (gentle pH balanced) morning and night. Don’t overdo it, though - the skin has a protective “mantle” that you don’t want to scrub off. This protective acid keeps bacteria from entering the body through the skin. Since most soaps are too alkaline (non-acidic), they tend to strip the mantle, leaving the skin vulnerable to bacteria.
2. Although it may seem counter-intuitive, don’t use facial scrubs. It actually stimulates oil production! Instead, brighten the skin by using AHA, or alpha-hydroxy acids (citric acid, lactic acid and glycolic acid). Alternatively, use BHA, or beta-hydroxy acids such as salicylic acids. Home remedies include milk enzymes as well as enzymes from pineapple or pumpkin.
3. Cleopatra bathed in milk - for a reason! Milk is an oil-free cleanser which leaves the skin soft and supple. Use a milk wash several times a day to minimize oil and sebum (the dead outer layer of skin). At night, clean your face thoroughly (see above) and remove all traces of makeup. Then, mix 2T of milk with 2-3 drops of lavender oil or sandalwood oil. Use a cotton ball to gently massage the skin and remove any final traces of makeup or grime.
Exfoliate the Skin
1. Be careful with abrasives - use them, but gently! To add a bit of abrasion to liquid soap, simply add 1/2t of baking soda and rub the mixture gently into oily areas. Rinse with cool water. This scrub also helps get rid of blackheads on oily areas such as the chin, forehead and nose.
2. You can use apple cider vinegar or white vinegar to exfoliate the skin. At bedtime, apply the vinegar to clean skin, using a cotton ball. Leave it on for 5-10 minutes. Rinse with cool water. This remedy works, but be patient. You may need to use it for several weeks before you see improvements. If you experience any irritation, dilute the vinegar with 4 parts water.
3. To exfoliate the skin, use an almond honey scrub: Mix a small amount of honey with ground almonds (almond meal). Gently massage the mixture into clean skin with a hot washcloth. Careful not to scrub too hard, as the almonds are quite abrasive. Rinse with cool water.
Absorb Skin Oil
1. Aloe vera gel, which is available at health-food stores, supermarkets and drugstores, will clear your pores and absorb excess oil. Dab a small amount of the gel to your face several times a day and always after washing your face. Let dry. Store the gel in the refrigerator for an invigorating feeling.
2. Use cornstarch to dry up oily skin. Mix 1-3T cornstarch with a bit of warm water (enough to make a paste). Rub gently on the face and allow to dry. Then, rinse off with lukewarm water. Use this treatment daily for best results.
3. Salt is a wonderful desiccant (drying agent). Add a teaspoon of salt to tepid water in a small spray bottle. Close your eyes and mist your face once a day, and blot dry. Do not rinse.
4. After you cleanse your skin, use an alcohol-free/acetone-free toner because these drying agents cause the body to produce excess oil in order to protect the skin. A few drops on a cotton ball or pad, wiped gently over the face, will do the trick in balancing and toning the skin.
Natural Masks
1. A banana/honey mask will soothe the skin. Put a banana and a tablespoon of honey in the blender. Add a few drops of lemon or orange juice. Apply to face and let sit for 15 minutes. Rinse using a cool washcloth, or you can use a steaming hot washcloth. Gently pat dry. Follow with a small amount of moisturizer.
2. Egg yolk masks are a wonderful, fast fix for excess oiliness. The egg yolk dries out the skin. Use a cotton ball to apply the yolk to oily spots. Leave on for 15 minutes. Finally, rinse off with cool water.
3. You can use citrus fruits and cucumber to reduce oiliness and refresh the skin. Citrus: mix lemon juice and water in equal parts. Pat onto the face and let dry. Rinse with warm water, and then rinse with cool water to invigorate the skin. Cucumber: mix ½ teaspoon cucumber juice and 1/2 teaspoon lime juice. Apply to skin, let dry, and then shower off.
4. Make a homemade facial mask of ½ cup oatmeal, ½ cup mashed apple, 1 tablespoon of lemon juice and 1 slightly beaten egg white. Mix together in a paste. Apply to your face, and leave it on for 15 minutes. Rinse with cool water.

12/05/2014

LIVER CLEANSING

Modern society is a sad state that produces many over-processed livers. When we overeat or eat processed or fried foods, and, anytime we are exposed to environmental pollutants or stress, the liver becomes overworked and overloaded. When the liver is taxed, it can’t process toxins and fat in an efficient way. There are many foods that can help cleanse the liver naturally by stimulating its natural ability to clean toxic waste from the body.

In the past, I have discussed my favorite cleansing foods. This list is a little more specific and focuses mainly on foods that can help cleanse your liver. In addition to taking a liver-cleansing supplement, and performing at least two liver and gallbladder cleanses per year, eating the following foods is the best way to keep your liver healthy and functioning the way you need it to. I would encourage you to incorporate these liver cleanse foods into your weekly diet.



1. Garlic

Garlic

Just a small amount of this pungent white bulb has the ability to activate liver enzymes that help your body flush out toxins. Garlic also holds high amounts of allicin and selenium, two natural compounds that aid in liver cleansing.

2. Grapefruit

High in both vitamin C and antioxidants, grapefruit increases the natural cleansing processes of the liver. A small glass of freshly-squeezed grapefruit juice will help boost production of the liver detoxification enzymes that help flush out carcinogens and other toxins.

3. Beets and Carrots

Beets

Both are extremely high in plant-flavonoids and beta-carotene; eating beets and carrots can help stimulate and improve overall liver function.

4. Green Tea

This liver-loving beverage is full of plant antioxidants known as catechins, a compound known to assist liver function. Green tea is not only delicious, it’s also a great way to improve your overall diet. Learn more about the benefits of green tea.

5. Leafy Green Vegetables

Leafy Greens

One of our most powerful allies in cleansing the liver, leafy greens can be eaten raw, cooked, or juiced. Extremely high in plant chlorophylls, greens suck up environmental toxins from the blood stream. With their distinct ability to neutralize heavy metals, chemicals and pesticides, these cleansing foods offer a powerful protective mechanism for the liver.

Try incorporating leafy greens such as bitter gourd, arugula, dandelion greens, spinach, mustard greens, and chicory into your diet. This will help increase the creation and flow of bile, the substance that removes waste from the organs and blood.

6. Avocados

This nutrient-dense super-food helps the body produce glutathione, a compound that is necessary for the liver to cleanse harmful toxins.

7. Apples

Apple

High in pectin, apples hold the chemical constituents necessary for the body to cleanse and release toxins from the digestive tract. This, in turn, makes it easier for the liver to handle the toxic load during the cleansing process.

8. Olive Oil

Cold-pressed organic oils such as olive, h**p and flax-seed are great for the liver, when used in moderation. They help the body by providing a lipid base that can suck up harmful toxins in the body. In this way, it takes some of the burden off the liver in terms of the toxic overload many of us suffer from.

9. Alternative Grains

It’s not only that you need alternative grains like quinoa, millet, and buckwheat in your diet, it’s that if you’ve got wheat, flour, or other whole grains in your diet, it’s time to make changes. Your liver is your body’s filter for toxins, and grains that contain gluten are full of them. A study last year found that persons who experienced gluten sensitivities also had abnormal liver enzyme test results, and that’s just one of many.

10. Cruciferous Vegetables

Eating broccoli and cauliflower will increase the amount of glucosinolate in your system, adding to enzyme production in the liver. These natural enzymes help flush out carcinogens, and other toxins, out of our body which may significantly lower risks associated with cancer.

11. Lemons & Limes

Lemons and Limes

These citrus fruits contain very high amounts of vitamin C, which aids the body in synthesizing toxic materials into substances that can be absorbed by water. Drinking freshly-squeezed lemon or lime juice in the morning helps stimulate the liver.

12. Walnuts

Holding high amounts of the amino acid arginine, walnuts aid the liver in detoxifying ammonia. Walnuts are also high in glutathione and omega-3 fatty acids, which support normal liver cleansing actions. Make sure you chew the nuts well (until they are liquefied) before swallowing.

13. Cabbage

Much like broccoli and cauliflower, eating cabbage helps stimulate the activation of two crucial liver detoxifying enzymes that help flush out toxins. Try eating more kimchi, coleslaw, cabbage soup and sauerkraut.



14. Turmeric

The liver’s favorite spice. Try adding some of this detoxifying goodness into your next lentil stew or veggie dish for an instant liver pick-me-up. Turmeric helps boost liver detox, by assisting enzymes that actively flush out dietary carcinogens.

Tips For Doing a Liver Cleanse

Other liver cleanse foods not listed above include artichoke, asparagus, kale, and brussel sprouts. Eating the foods listed above is a great way to help keep your liver functioning properly. However, for best results, I recommend performing a liver cleanse. Performing a liver cleanse at least twice a year will eliminate any foreign substances that may be trapped in your liver.

12/05/2014

Modern society is a sad state that produces many over-processed livers. When we overeat or eat processed or fried foods, and, anytime we are exposed to environmental pollutants or stress, the liver becomes overworked and overloaded. When the liver is taxed, it can’t process toxins and fat in an efficient way. There are many foods that can help cleanse the liver naturally by stimulating its natural ability to clean toxic waste from the body.

GHC youtube Video
In the past, I have discussed my favorite cleansing foods. This list is a little more specific and focuses mainly on foods that can help cleanse your liver. In addition to taking a liver-cleansing supplement, and performing at least two liver and gallbladder cleanses per year, eating the following foods is the best way to keep your liver healthy and functioning the way you need it to. I would encourage you to incorporate these liver cleanse foods into your weekly diet.



1. Garlic

Garlic

Just a small amount of this pungent white bulb has the ability to activate liver enzymes that help your body flush out toxins. Garlic also holds high amounts of allicin and selenium, two natural compounds that aid in liver cleansing.

2. Grapefruit

High in both vitamin C and antioxidants, grapefruit increases the natural cleansing processes of the liver. A small glass of freshly-squeezed grapefruit juice will help boost production of the liver detoxification enzymes that help flush out carcinogens and other toxins.

3. Beets and Carrots

Beets

Both are extremely high in plant-flavonoids and beta-carotene; eating beets and carrots can help stimulate and improve overall liver function.

4. Green Tea

This liver-loving beverage is full of plant antioxidants known as catechins, a compound known to assist liver function. Green tea is not only delicious, it’s also a great way to improve your overall diet. Learn more about the benefits of green tea.

5. Leafy Green Vegetables

Leafy Greens

One of our most powerful allies in cleansing the liver, leafy greens can be eaten raw, cooked, or juiced. Extremely high in plant chlorophylls, greens suck up environmental toxins from the blood stream. With their distinct ability to neutralize heavy metals, chemicals and pesticides, these cleansing foods offer a powerful protective mechanism for the liver.

Try incorporating leafy greens such as bitter gourd, arugula, dandelion greens, spinach, mustard greens, and chicory into your diet. This will help increase the creation and flow of bile, the substance that removes waste from the organs and blood.

6. Avocados

This nutrient-dense super-food helps the body produce glutathione, a compound that is necessary for the liver to cleanse harmful toxins.

7. Apples

Apple

High in pectin, apples hold the chemical constituents necessary for the body to cleanse and release toxins from the digestive tract. This, in turn, makes it easier for the liver to handle the toxic load during the cleansing process.

8. Olive Oil

Cold-pressed organic oils such as olive, h**p and flax-seed are great for the liver, when used in moderation. They help the body by providing a lipid base that can suck up harmful toxins in the body. In this way, it takes some of the burden off the liver in terms of the toxic overload many of us suffer from.

9. Alternative Grains

It’s not only that you need alternative grains like quinoa, millet, and buckwheat in your diet, it’s that if you’ve got wheat, flour, or other whole grains in your diet, it’s time to make changes. Your liver is your body’s filter for toxins, and grains that contain gluten are full of them. A study last year found that persons who experienced gluten sensitivities also had abnormal liver enzyme test results, and that’s just one of many.

10. Cruciferous Vegetables

Eating broccoli and cauliflower will increase the amount of glucosinolate in your system, adding to enzyme production in the liver. These natural enzymes help flush out carcinogens, and other toxins, out of our body which may significantly lower risks associated with cancer.

11. Lemons & Limes

Lemons and Limes

These citrus fruits contain very high amounts of vitamin C, which aids the body in synthesizing toxic materials into substances that can be absorbed by water. Drinking freshly-squeezed lemon or lime juice in the morning helps stimulate the liver.

12. Walnuts

Holding high amounts of the amino acid arginine, walnuts aid the liver in detoxifying ammonia. Walnuts are also high in glutathione and omega-3 fatty acids, which support normal liver cleansing actions. Make sure you chew the nuts well (until they are liquefied) before swallowing.

13. Cabbage

Much like broccoli and cauliflower, eating cabbage helps stimulate the activation of two crucial liver detoxifying enzymes that help flush out toxins. Try eating more kimchi, coleslaw, cabbage soup and sauerkraut.



14. Turmeric

The liver’s favorite spice. Try adding some of this detoxifying goodness into your next lentil stew or veggie dish for an instant liver pick-me-up. Turmeric helps boost liver detox, by assisting enzymes that actively flush out dietary carcinogens.

Tips For Doing a Liver Cleanse

Other liver cleanse foods not listed above include artichoke, asparagus, kale, and brussel sprouts. Eating the foods listed above is a great way to help keep your liver functioning properly. However, for best results, I recommend performing a liver cleanse. Performing a liveModern society is a sad state that produces many over-processed livers. When we overeat or eat processed or fried foods, and, anytime we are exposed to environmental pollutants or stress, the liver becomes overworked and overloaded. When the liver is taxed, it can’t process toxins and fat in an efficient way. There are many foods that can help cleanse the liver naturally by stimulating its natural ability to clean toxic waste from the body.

GHC youtube Video
In the past, I have discussed my favorite cleansing foods. This list is a little more specific and focuses mainly on foods that can help cleanse your liver. In addition to taking a liver-cleansing supplement, and performing at least two liver and gallbladder cleanses per year, eating the following foods is the best way to keep your liver healthy and functioning the way you need it to. I would encourage you to incorporate these liver cleanse foods into your weekly diet.



1. Garlic

Garlic

Just a small amount of this pungent white bulb has the ability to activate liver enzymes that help your body flush out toxins. Garlic also holds high amounts of allicin and selenium, two natural compounds that aid in liver cleansing.

2. Grapefruit

High in both vitamin C and antioxidants, grapefruit increases the natural cleansing processes of the liver. A small glass of freshly-squeezed grapefruit juice will help boost production of the liver detoxification enzymes that help flush out carcinogens and other toxins.

3. Beets and Carrots

Beets

Both are extremely high in plant-flavonoids and beta-carotene; eating beets and carrots can help stimulate and improve overall liver function.

4. Green Tea

This liver-loving beverage is full of plant antioxidants known as catechins, a compound known to assist liver function. Green tea is not only delicious, it’s also a great way to improve your overall diet. Learn more about the benefits of green tea.

5. Leafy Green Vegetables

Leafy Greens

One of our most powerful allies in cleansing the liver, leafy greens can be eaten raw, cooked, or juiced. Extremely high in plant chlorophylls, greens suck up environmental toxins from the blood stream. With their distinct ability to neutralize heavy metals, chemicals and pesticides, these cleansing foods offer a powerful protective mechanism for the liver.

Try incorporating leafy greens such as bitter gourd, arugula, dandelion greens, spinach, mustard greens, and chicory into your diet. This will help increase the creation and flow of bile, the substance that removes waste from the organs and blood.

6. Avocados

This nutrient-dense super-food helps the body produce glutathione, a compound that is necessary for the liver to cleanse harmful toxins.

7. Apples

Apple

High in pectin, apples hold the chemical constituents necessary for the body to cleanse and release toxins from the digestive tract. This, in turn, makes it easier for the liver to handle the toxic load during the cleansing process.

8. Olive Oil

Cold-pressed organic oils such as olive, h**p and flax-seed are great for the liver, when used in moderation. They help the body by providing a lipid base that can suck up harmful toxins in the body. In this way, it takes some of the burden off the liver in terms of the toxic overload many of us suffer from.

9. Alternative Grains

It’s not only that you need alternative grains like quinoa, millet, and buckwheat in your diet, it’s that if you’ve got wheat, flour, or other whole grains in your diet, it’s time to make changes. Your liver is your body’s filter for toxins, and grains that contain gluten are full of them. A study last year found that persons who experienced gluten sensitivities also had abnormal liver enzyme test results, and that’s just one of many.

10. Cruciferous Vegetables

Eating broccoli and cauliflower will increase the amount of glucosinolate in your system, adding to enzyme production in the liver. These natural enzymes help flush out carcinogens, and other toxins, out of our body which may significantly lower risks associated with cancer.

11. Lemons & Limes

Lemons and Limes

These citrus fruits contain very high amounts of vitamin C, which aids the body in synthesizing toxic materials into substances that can be absorbed by water. Drinking freshly-squeezed lemon or lime juice in the morning helps stimulate the liver.

12. Walnuts

Holding high amounts of the amino acid arginine, walnuts aid the liver in detoxifying ammonia. Walnuts are also high in glutathione and omega-3 fatty acids, which support normal liver cleansing actions. Make sure you chew the nuts well (until they are liquefied) before swallowing.

13. Cabbage

Much like broccoli and cauliflower, eating cabbage helps stimulate the activation of two crucial liver detoxifying enzymes that help flush out toxins. Try eating more kimchi, coleslaw, cabbage soup and sauerkraut.



14. Turmeric

The liver’s favorite spice. Try adding some of this detoxifying goodness into your next lentil stew or veggie dish for an instant liver pick-me-up. Turmeric helps boost liver detox, by assisting enzymes that actively flush out dietary carcinogens.

Tips For Doing a Liver Cleanse

Other liver cleanse foods not listed above include artichoke, asparagus, kale, and brussel sprouts. Eating the foods listed above is a great way to help keep your liver functioning properly. However, for best results, I recommend performing a liver cleanse. Performing a liver cleanse at least twice a year will eliminate any foreign substances that may be trapped in your liver.
r cleanse at least twice a year will eliminate any foreign substances that may be trapped in your liver.

30/04/2014

Papaya Sweet Answer to our Well Being and Health

Papaya Health Benefits and Papaya in Medicine. Medical and health benefits of papaya for cancer, gastro treatments and other diseases. The parts used medicinally are the fruit, seeds, stems and leaves of papaya (lat. Carica papaya), or paw paw, also used for revitalizing human's body and organism. Also referring to the papaya / pawpaw leaf extract cancer cure with more on papaya facts, enzymes and natural healing properties. Macro photo of papaya leaf having measurement 1 foot or 30 cm across in diameter.

Papaya fruits, pawpaw fruits. Just recently I came across an eye opening book by Barry Thomson “Join Our Escape From Death Row-Cancer Jail”, where he in a most genuine and generous ways shares valuable information and his knowledge in effective fight against cancer and ill health. Among other very interesting information I red about simple but wonderful papaya and its healing properties. One chapter in this book awoke in me more desire to learn and research as much as I possibly could as on a professional level I deal with people suffering many different health issues and aliments who look for alternative ways to help them. I would love to share what I know as I believe it can make difference in everyday life of many others. I am also hoping that this will prompt other people to share their knowledge about improving our general well being and health. (this book is further described in comment #100 below)

Papaya, Paw Paw, Papaw, Tree Melon (botanical name Carica papaya), it has oblong shape, normally greenish yellow, yellow or orange color. It is a large tree plant fruit usually reaching 2.5kg. It has bitter sweet taste and comes from tropical places with higher humidity, native to Mexico, countries of Central America, Thailand, Africa and Asia and growing well in Australia.

Papaya Health Benefits

Paw Paw how we call it here in Australia is these days plentiful all year round in most of the countries. The parts that are used medicinally are fruit, seeds, stems and leaves. I did look around and found out you can buy paw paw in all forms, in a form of fermented papaya, herbal teas even tablets and of course plenty of the fresh fruit, which can be eaten as it is or in a form of juice. So you ask what are these awesome healing properties of paw paw? Well where do I start? Papaya fruit is and excellent source of dietary fiber, folate, vitamin A, C and E. It also contains small amount of calcium, iron, riboflavin, thiamine and niacine. It is also very rich in antioxidant nutrients flavonoids and carotenes, very high in vitamin C plus A, and low in calories and sodium.

Pawpaw - papaya for health - papaya tree leaves and green pawpaws. PawPaw tree. Paw paw is rich in enzymes called papain and chymopapain which helps with the digestion, particularly it breaks down the proteins from the food we eat into amino acids. The latest research shows that amino acids are responsible for all what is happening in our organism, basically for what is happening in every chemical reaction as well as our mental and physical health. As we age we produce less of the digestive enzymes in our stomach and pancreas, which leads to ineffective digestion of proteins. Due to this we end up with excess amount of undigested protein, which leads to overgrowth of the bad bacteria in our gastrointestinal system and not enough of amino acids to perform all important chemical reactions. We can say that good quality protein is absolutely essential for our healthy being. This is where the papaya enzymes can be very beneficial.

Photo of papaya leaf having 1 foot or 30 cm across in diameter. The papain enzymes are produced in the skinny peel of paw paw. The combination of these enzymes repels insect during the ripening, without this protection paw paw fruit would not survive. Eating paw paw after a meal makes for better digestion, prevents bloating and chronic indigestion. It can also lower the inflammation in the body, alleviates the pain and edema caused by sport injuries. Because of its anti-inflammatory properties papaya can relieve the severity of Rheumatoid arthritis and osteoarthritis. Because of its high antioxidant content, papaya can prevent cholesterol oxidation and can be use in a preventative treatments against atherosclerosis, strokes, heart attacks and diabetic heart disease.

In a everyday health papaya works magic on strengthening the immune system preventing the recurrent colds and flu. After treatment with antibiotics eating paw paw or drinking its juice replenishes the good intestinal bacteria, which was destroyed by the antibiotic treatment. The latest good news from eating paw paw comes down once again to papain the enzyme which I talked about, it was found to destroy intestinal parasites. Papain is proteolitic enzyme, which means that it digests inert (non-living) proteins. Intestinal parasites are largely protein, the papain attacks it and causes parasite to die. Also, home applications of leaf and bark papaya extract is used to deal with mouth gums and toothaches which is being effectively practised in many cultures around the world.

Papaya Research and Products

Papain is also being studied for relief of cancer therapy side effects, especially relieving side effects such as difficulty swallowing and mouth sores after radiation and chemotherapy as well as boosting up the immune system and helping body to fight the cancer. I am big fan of the products made by Rochway, Australian company, as they use organically grown papaya, producing among other products, product called Papaya35, fermented papaya enzymes. They also produce Blueberry and PawPaw probiotic Punch, which has very strong antioxidant properties that protects against free radicals. Free radicals contribute largely in many diseases such as diabetes, Parkinson’s, Alzheimer’s and cancer. Rochway products are 99% sugar free which makes them suitable for people suffering diabetes as well. As you can see there is plenty we can benefit from this simple fruit, more and more research is being done and I can’t wait to hear more about it.

For references and more on the current studies you can look up PubMed Gov. ( search www.ncbi.nlm.nih.gov/pubmed/ ) as for the products there are few available on the market. I am sure if you look around you will be able to find many available or simply stick with the fresh fruit. However if you are looking or hoping for more therapeutic effect of eating papaya, you need to be aware the unripened papaya (still green papaya) contains far more of the proteolytic enzymes papain and chymopapain than ripened papaya which we commonly eat. You can also juice the leaves and stems but be prepared for the vile taste of it …. you can’t naturally like its taste nor does the cancer cells.

Summary of Healing Properties of Papaya
•Increases quality of proteins in whole organism.
•Revitalize the human body and maintain energy and vitality.
•Encourages the renewal of muscle tissue.
•Supports cardiovascular system.
•Boosts up the immune system.
•Helps with the digestive system, by breaking down the proteins and supporting production of digestive enzymes.
•Papaya can be use also externally as a treatment for skin wounds that don’t heal quickly, for this you can use papaya peel or ointments made out of papaya.
•Prevents the cataract formation.
•Due to high vitamin A, it lowers the risk of emphysema in smokers and passive smokers.
•Alleviates inflammation.
•Helps with the nausea and constipation.
•Can benefit people suffering colon cancer and other forms of cancers and aliments of cardiovascular and gastrointestinal systems.

I would absolutely love new info on papaya and I would love to hear from any one who used it to improve their health.

30/04/2014

MANAGING MIGRAINES FROM HOME

A migraine is a common type of headache that may occur with symptoms such as nausea, vomiting, or sensitivity to light. Many people feel a throbbing pain on one side of their head.

Some people who get migraines have warning symptoms, called an aura, before the actual headache begins. An aura is a group of symptoms, including visual changes, that are a warning sign that a bad headache is coming.

Migraine headaches can be triggered by certain foods. The most common are:
•Any processed, fermented, pickled, or marinated foods, as well as foods that contain MSG
•Baked goods, chocolate, nuts, and dairy products
•Fruits (such as avocado, banana, and citrus fruit)
•Meats containing nitrates (such as bacon, hot dogs, salami, and cured meats)
•Red wine, aged cheese, smoked fish, chicken livers, figs, and certain beans

Alcohol, stress, certain odors or perfumes, loud noises or bright lights, and smoking may also trigger a migraine.

When You Get a Migraine

Try to treat your symptoms right away. The headache may be less severe. When migraine symptoms begin:
•Drink water to avoid dehydration, especially if you have vomited
•Rest in a quiet, darkened room
•Place a cool cloth on your head

Over-the-counter pain medications -- such as acetaminophen, ibuprofen, or aspirin -- are often helpful when your migraine is mild.

Your health care provider may have prescribed medicines that are used to stop a migraine. These drugs come in different forms. They may come as a nasal spray, re**al suppository, or injection instead of pills. Other medications can treat your pain, nausea, and vomiting.

Follow your health care provider’s directions about how to take all of your medicines. Patients who take pain medication more than 3 days a week on a regular basis can develop rebound headaches -- headaches that keep coming back.

Preventing Migraine Headaches

A headache diary can help you identify your headache triggers. When you get a headache, write down the day and time the pain began, what you ate and drank over the past 24 hours, how much you slept, and when and what was going on in your life right before the pain started. Also include information about how long the headache lasted, and what made it stop.

Some lifestyle changes that may help include:
•Avoid triggers that seem to bring on a migraine headache.
•Get regular sleep and exercise.
•Slowly decrease the amount of caffeine you drink every day.
•Learn and practice stress management. Some people find relaxation exercises and meditation helpful.

If you have frequent migraines, your doctor may prescribe medicine to reduce the number of your attacks. You need to take this medicine every day for it to be effective. Your doctor may have you try more than one drug before deciding which works best for you.