Cocoa protects against heart disease

Cocoa protects against cardiovascular disease, stimulates neurons and mood. Have all the Stimulant features, like antidepressant, and aphrodisiac for every need. For some people, does not change much as a drug. Cocoa, among all foods, is the richest "flavones" biologically with active substances, which are found in plant foods. Not to be confused with "flavones" summer, that in cocoa is missing. Intoxicants are found inside, which could protect against cardiovascular diseases and helps keep open the arteries. Few cocoa could give a boost memory. Cocoa, coffee and tea contains substances that Act on the nervous system receptors harassing, regulating the efficiency of the cell. "Flavones" promotes a better part responds neurons, which is the first reaction against very difficult phenomena of memory and meaning. Cocoa contains Flavan-3-ols, an ingredient that helps lowering blood pressure.

  The cocoa Components are known’s as one of the most focused and 

Actually, one of most protective is against heart disease and cancer. Also, do not

Forget   black chocolate, which protects you from the risk of death.

Cocoa cures:

One-To protect against cardiovascular disease

2-It antidepressant

3-Makes it possible to reduce blood pressure

4-Prevents Cancer

5-Develops memory

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Onion:Useful and dangerous properties

In 1919 the flu cost lives of 40 million people worldwide, a doctor visiting villages and farms every day was trying helping people fighting disease. Many farmers and their families were affected by the flu and died.

One day the doctor visits one of the  family around his village and  he was surprised , the whole family were healthy . When the doctor asked what families do it differently, the farmer's wife replied that she had put out a half- peeled onions in the dish in each room of the house (usually two rooms at that time . Doctor cannot believe this woman and asked if he could to take one of the them to observe in his microscope. She gave one of the onions and then after the microscope observations , the doctor found the flu virus in the onion . Already became clear that the gripped onions bacteria, thus maintaining the health of the family.

Interesting story about onions: Take an onion, divided in half, and place on a plate and leave it to your bed next to the patient during the night. In the morning, onions will get a dark colour.  Onions and garlic placed in peoples rooms saved many lives from the disease of plague some years ago. They have powerful properties against bacteria and infections.  Another observation. Often times when we have stomach problems, do not know where the problem is or we afford whose fault is. Perhaps onions can be a factor. The fact that onions have features to attract bacteria and thereby protect our health is why we should not consume onions that have stayed more than one day from the time when they are cuted or peeled.  Remaining onion can be poisonous.   Dogs also should not consume onions. Their metabolism shutter cannot bear it.  Finally remember that it is not advisable (and perhaps dangerous) if we use pre-cut onions foods more than one day. It becomes poisonous if left even a single night ...

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HONEY & CINNAMON : home remedies

 HONEY & CINNAMON *
Use it for colds, bad breath, arthritis, weight loss, and longevity. What have you used this combo for?

HEART DISEASE: Make a paste of honey and cinnamon powder, put it on toast instead of jelly and jam and eat it regularly for breakfast. It reduces the cholesterol and could potentially save one from heart attack. Also, even if you have already had an attack studies show you could be kept miles away from the next attack. Regular use of cinnamon honey strengthens the heart beat. In America and Canada, various nursing homes have treated patients successfully and have found that as one ages the arteries and veins lose their flexibility and get clogged; honey and cinnamon revitalize the arteries and the veins.

ARTHRITIS: Arthritis patients can benefit by taking one cup of hot water with two tablespoons of honey and one small teaspoon of cinnamon powder. When taken daily even chronic arthritis can be cured. In a recent research conducted at the Copenhagen University, it was found that when the doctors treated their patients with a mixture of one tablespoon Honey and half teaspoon Cinnamon powder before breakfast, they found that within a week (out of the 200 people so treated) practically 73 patients were totally relieved of pain -- and within a month, most all the patients who could not walk or move around because of arthritis now started walking without pain.

BLADDER INFECTION: Take two tablespoons of cinnamon powder and one teaspoon of honey in a glass of lukewarm water and drink it. It destroys the germs in the bladder.

CHOLESTEROL: Two tablespoons of honey and three teaspoons of Cinnamon Powder mixed in 16 ounces of tea water given to a cholesterol patient was found to reduce the level of cholesterol in the blood by 10 percent within two hours. As mentioned for arthritic patients, when taken three times a day, any chronic cholesterol could be cured. According to information received in the said Journal, pure honey taken with food daily relieves complaints of cholesterol.

COLDS: Those suffering from common or severe colds should take one tablespoon lukewarm honey with 1/4 spoon cinnamon powder daily for three days. This process will cure most chronic cough, cold, and, clear the sinuses, and it's delicious too!

UPSET STOMACH: Honey taken with cinnamon powder cures stomach ache and also is said to clear stomach ulcers from its root.

GAS: According to the studies done in India and Japan, it is revealed that when Honey is taken with cinnamon powder the stomach is relieved of gas.

IMMUNE SYSTEM: Daily use of honey and cinnamon powder strengthens the immune system and protects the body from bacterial and viral attacks. Scientists have found that honey has various vitamins and iron in large amounts. Constant use of Honey strengthens the white blood corpuscles (where DNA is contained) to fight bacterial and viral diseases.

INDIGESTION: Cinnamon powder sprinkled on two tablespoons of honey taken before food is eaten relieves acidity and digests the heaviest of meals

INFLUENZA: A scientist in Spain has proved that honey contains a natural 'Ingredient' which kills the influenza germs and saves the patient from flu.

LONGEVITY: Tea made with honey and cinnamon powder, when taken regularly, arrests the ravages of old age. Use four teaspoons of honey, one teaspoon of cinnamon powder, and three cups of boiling water to make a tea. Drink 1/4 cup, three to four times a day. It keeps the skin fresh and soft and arrests old age. Life spans increase and even a 100 year old will start performing the chores of a 20-year-old.

RASPY OR SORE THROAT: When throat has a tickle or is raspy, take one tablespoon of honey and sip until gone. Repeat every three hours until throat is without symptoms.

PIMPLES: Three tablespoons of honey and one teaspoon of cinnamon powder paste. Apply this paste on the pimples before sleeping and wash it off the next morning with warm water. When done daily for two weeks, it removes all pimples from the root.

SKIN INFECTIONS:Applying honey and cinnamon powder in equal parts on the affected parts cures eczema, ringworm and all types of skin Infections.

WEIGHT LOSS: Daily in the morning one half hour before breakfast and on an empty stomach, and at night before sleeping, drink honey and cinnamon powder boiled in one cup of water. When taken regularly, it reduces the weight of even the most obese person. Also, drinking this mixture regularly does not allow the fat to accumulate in the body even though the person may eat a high calorie diet.

CANCER: Recent research in Japan and Australia has revealed that advanced cancer of the stomach and bones have been cured successfully. Patients suffering from these kinds of cancer should daily take one tablespoon of honey with one teaspoon of cinnamon powder three times a day for one month.

FATIGUE: Recent studies have shown that the sugar content of honey is more helpful rather than being detrimental to the strength of the body. Senior citizens who take honey and cinnamon powder in equal parts are more alert and flexible. Dr. Milton, who has done research, says that a half tablespoon of honey taken in a glass of water and sprinkled with cinnamon powder, even when the vitality of the body starts to decrease, when taken daily after brushing and in the afternoon at about 3:00 P.M., the vitality of the body increases within a week.

BAD BREATH: People of South America, gargle with one teaspoon of honey and cinnamon powder mixed in hot water first thing in the morning so their breath stays fresh throughout the day.

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Anti-Inflammatory Cure-All

* Anti-Inflammatory Cure-All * 

• 1 cup coconut, almond or other nut/seed milk
• 1 Tbs Coconut Oil
• 1 tsp Turmeric
• 2 tsp fresh grated ginger or 1 tsp dried
• ½ tsp cinnamon
• ½ tsp cardamom
• Stevia to sweeten

Drop 1 Tbs Coconut oil in small saucepan on the stove. When melted, add grated ginger and turmeric. 

Stir to combine and simmer for 1 to 2 minutes. Add non-dairy alternative, stir to combine, and finally whisk in other ingredients. 

Simmer to warm and enjoy!

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Benefits of vinegar this wonderful home remedy

Vinegar is an old time home remedy that really delivers relief when you need it. It is a weak acid and has been used as a medicine/antiseptic for thousands of years. In the year 400 B.C., Hippocrates, the father of medicine, used vinegar to treat his patients. This naturally occurring germ killer was one of the very first medicines. 
Vinegar is made when fresh, naturally sweet cider is fermented into an alcoholic beverage (hard cider). Then it is fermented once again. The result is vinegar. Apple cider vinegar contains more than thirty important nutrients, a dozen minerals, over half a dozen vitamins and essential amino acids, and several enzymes. Plus, it has a large dose of pectin for a healthy heart. (Source: The Vinegar Book by Emily Thacker, page 6.) As much as I enjoyed The Vinegar Book, personal stories are sometimes even more convincing than anything we may read. I have a high regard for vinegar since it has come to my rescue more than once. I was stung on the hand by a bee while in the garden one day. The sting was very painful and frightening. I came running into the house, yelling to my husband that I'd been stung. I proceeded to tell him how painful it was. I'm the nurse in the family so I should have known what to do, but sometimes when the injury is to yourself and you're in a lot of pain, you don't. My dear husband took over; he told me all about the vinegar book he was reading and how vinegar would take the pain away. I was quite leary. I knew that vinegar was acetic acid and I was afraid it would make it hurt more. My husband poured vinegar over my inflamed finger and within 15 seconds the pain was completely gone! The finger never swelled and the redness that had already started went away completely! I had no more pain and I was able to go on with my day and use my hand like nothing had ever happened! The next time vinegar came to my rescue was for an ongoing problem I was having with plantar warts on the bottom of my foot. I contracted the pesky virus from the local Y's locker room floor. It was spreading and I was dreading going to the podiatrist because I knew it would involve pain and money. Instead, I luckily thought of vinegar....it saved me before....could it get rid of plantar warts? I decided it was worth a try. I soaked my foot about three times a week. I should have done it every night but I just couldn't remember to do it every night. Nothing happened for about 2-3 weeks but I was determined to make life on my foot very uncomfortable for these warts. So after every soak I would rub my foot vigorously with a clean towel. Finally after about 2-3 weeks I noticed the nasty little black warts were loosening their grip on my foot and some were being toweled away! This was incredible but it made perfect sense! Salicylic acid is the common ingredient in over-the-counter remedies for treating warts, and vinegar is acetic acid...still an acid but a much more gentle treatment. I continued to soak my foot every night and within 5-6 weeks or so from the beginning of treatment the 15 or 20 black warts were completely gone and have not recurred. I also learned to wear shower shoes at the gym and to never walk around a locker room or pool area in my bare feet. I marvel at the hundreds of uses for this golden liquid we take for granted and simply call vinegar. If you're not an apple eater, or even if you are and would like to enjoy the added health benefits of vinegar, just drink a teaspoon or so in water every day. Ingesting apple cider vinegar is said to be helpful for digestion and bowel function, lowering cholesterol, improving memory, preventing ulcers, and relieving pain and slowing progression of arthritis.Always have vinegar on hand and take it on vacation in a small spray or squirt bottle. It's so much more than an inexpensive window cleaner! Editor's Note:
Vinegar is also a great remedy for sunburn. remember getting the worst sunburn of my life on a Florida beach. I did use sunscreen, but at the time I was taking Bactrim, and I completely forgot about the warnings to avoid the sun while taking that medication. The result was a sunburn so painful and blistering that I could not even sit down comfortably. I took some acetaminophen and whined a lot. Then our neighbor suggested using white vinegar on the sunburn. I put a washcloth soaked in vinegar on my leg and it immediately quelled the fire of the sunburn. I will never forget the relief that the vinegar provided. I'm also happy to hear of the health benefits of ingesting vinegar. I'm planning to eat more salads with balsamic vinegar! P.S. Bonnie has completed her first year in college health here at Pitt-Bradford. She has a great interest in self-care measures and home remedies which can be very useful in college health. One of our nursing roles is to teach our students self-care skills that will be useful for a lifetime. Thanks, Bonnie, for writing this wonderful article for our Connections Quarterly readers! We will print it on colored paper and place copies of it on our literature rack in the Self-Care Center for our students to enjoy. I invite you all to do the same with this or any article in CQ which you find useful to your college health practice.

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Natural breast enhancer

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HEADACHE PAIN:HOME REMEDIES

The other day the hubster came home from work with a pounding headache. He usually takes Excedrin for headache relief, but apparently that wasn’t cutting it on that particular day. He actually asked me if I would make up one of my “voodoo essential oil cures”. lol.

Well, I am no expert, but my SISTER is, and I remembered her posting something on her blog,Camp Wander, about Peppermint and Lavender being effective in getting rid of headaches. So I dug through my ever-growing inventory of essential oils and found the Peppermint and Lavenderand proceeded to work my “voodoo magic”. ;-)

That “magic” consisted of putting a couple of teaspoons of fractionated coconut oil into a little roll-on bottle, and then adding a few drops each of the Peppermint and Lavender EO’s. I then had him roll it on his forehead, temples and neck.

I got distracted with something else after that, but about a half hour later I remembered to ask him how his head felt. For a split second he didn’t know what I was talking about because I think he’d completely forgotten about it! Headache gone!

After that experience (and numerous others) we have become BIG believers in the power of essential oils in this house….AND in the idea that it’s not always necessary to reach for the pill bottle when you have a headache.

Here are some MORE homemade headache remedies to try:

Ginger Tea
Crush up an inch of ginger root and add it to boiling water. This homemade tea reduces inflammation in about the same amount of time as it would take an aspirin to work. It has been used for centuries in Asia to treat a number of ailments.

Capsaicin Cream
The active ingredient in this cream is cayenne pepper. Apply a small amount to the inside of your nostril that’s on the side of your head where you are experiencing pain. The cream works to block nerve pain signals.

Feverfew
In clinical trials, this supplement from the sunflower family has been shown to be effective for treating migraines. It reduces inflammation, which takes pressure off the nerves and can help prevent migraines entirely.

Acupressure Massage
This ancient Chinese healing method involves applying pressure to certain points on the body to relieve pain. Place your finger in the depression between your first and second toe and press firmly for 3-5 minutes. Another technique is to put your thumb in your mouth on the same side as the pain, reaching up to find the cheekbone. Press that bone up and out. Repeat on the other side. Then place both thumbs on the upper palate (inside the mouth) and press the sides out.

Butterbur
Used medicinally since the middle ages, butterbur extract can be taken daily to help reduce the number and severity of headache attacks. It is available commercially in capsules, powder, tincture, or other forms and is thought to have both antispasmodic effects and anti-inflammatory properties.

Magnesium
Take a multivitamin containing magnesium. The mineral helps to calm nerves, which tend to get overexcited during a migraine. Some studies have found that migraine sufferers tend to be deficient in magnesium. You can also increase your magnesium by eating foods like broccoli, beans, soy milk, nuts, spinach, etc.

Hydrotherapy
Stand in water as hot as you can stand for two minutes (this increases blood flow to the skin), then as cold as you can stand for two minutes (this sends blood to the core of the body). Alternate back and forth for 20 minutes to increase blood flow and circulation, bringing nutrients to organs and carrying away toxins.

Cold (or Hot) Compress
Apply icepack to your head, but make sure not to put the ice directly on your head. You can wrap ice or a bag of frozen vegetables in a towel.
Apply heat to the back of the neck with a hot shower, bath, or heating pad. Heat can loosen up the muscles that tighten with tension headaches.

Avoiding Eyestrain
Staring at a computer screen for long periods of time can leave your head aching. To avoid eyestrain the most important thing you can do is take frequent breaks from your monitor. Get up at least once every fifteen minutes and focus your eyes on something that is at least twenty to thirty feet away. Adjust the brightness and the contrast on your monitor so that the glare is not hard on your eyes. You should also have your monitor set up so you are viewing it at eye level and keep it at least a foot and a half from your face.

Getting Adequate Sleep
Studies indicate that those who sleep an average of six hours a night tend to have significantly more severe and more frequent headaches than those who get more z’s. Keeping a regular schedule that allows for adequate sleep may reduce sleep-related headaches.

Proper Sleeping Conditions
Make your sleeping place comfortable. Be sure that it is dark, quiet, and not too warm or too cold. If light is a problem, try a sleeping mask. If noise is a problem, try earplugs, a fan, or a “white noise” machine to cover up the sounds.

Exercise
Exercise increases blood circulation and the fresh air will also help to relieve headache. Also, it allows the whole body to relax. Most tension headache sufferers find immense relief with the addition of exercise.

Relaxation Techniques

• Count to 10. This makes you stop and relax before you react to a stressful situation.
• Take deep breaths. This makes you breathe slower and helps your muscles relax.
• Think positive. Remember the things that are good in your life.
• S T R E T C H. Stretching makes muscles relax and helps you feel less tense.
• Take hot baths or showers to help you relax.
• Massage tense muscles. The muscles in the back of your neck and upper back usually get tense when you are stressed.
• Listen to relaxing music.

Aromatherapy
Boil a handful of rosemary in a liter of water and place it in a bowl after it boils. Place a towel over your head and inhale the steam for as long as you can. Keep repeating this until the headache goes away. Peppermint, lavender, eucalyptus, sandalwood, and basil work well also.

Staying Hydrated
Probably the most common reason people get headaches is because they are dehydrated. A headache is a warning sign, letting you know that something is wrong. Most people don’t drink enough water. Drinking at least 4-6 glasses of water every day will ease a lot of headaches.

Lemon
Fresh lemon juice with tea is one of the best cures for headaches. The lemon peel is also very useful. Pound the lemon peel into a fine paste and apply it as a plaster on the forehead.

Avoiding Certain Foods
Some foods can cause headaches and migraines. Limit foods rich in sodium (salt), saturated fats, cholesterol, Trans fats, and added sugars. Foods like milk, butter, cheese, cream, meat products, red wine, caffeine, and chocolate are known headache triggers. You should also try to avoid foods with nitrites and sulfites in them. These dilate capillaries in the brain and increase blood flow which causes pain.

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Migraines :Natural Cures

For most people who experience an occasional headache, a couple of aspirin will usually do the trick. Migraine sufferers don't have it so easy. Not only do many migraine meds have side effects that range from nausea and stomach ulcers to an increased risk of stroke and even heart attack, but up to two-thirds of users have also reported that they don't deliver satisfactory results.

What to do? Plenty, according to the latest research.

Although researchers haven't been able to pinpoint exactly why migraines strike, they do understand the physiological changes that occur when a migraine hits. When the nerve cells in the brain become overstimulated, they release chemicals that cause inflammation and swelling in the blood vessels in the neck and brain. The cures listed below work by addressing these issues. Here are seven surprising natural cures for migraines that help prevent and reduce the frequency and severity of migraine attacks.

1. Exercise

Exercise has long been recommended to migraine sufferers, and now there's new evidence to support the theory that physical activity appears to help prevent migraines. In a 2011 randomized, controlled study from the University of Gothenburg in Sweden, researchers found that aerobic exercise was as effective at preventing migraines as the preventive migraine medication topiramate (brand name Topamax). A third of the patients in the three-month study exercised on a stationary bike three times per week for 40 minutes, while another third took a topiramate regimen that was gradually increased to the highest tolerable dose (a maximum of 200 milligrams per day).

The exercisers and drug group both experienced a similar reduced number of migraines, but 33 percent of topiramate users also experienced adverse side effects, while the exercisers reported none. The researchers concluded that regular exercise may be an option for migraine sufferers who don't want to adhere to a daily medication regimen, and the medical community agrees that the findings are encouraging.

How it helps: Regular, gentle exercise helps to reduce tension and ward off stress, a well-known trigger for many migraine sufferers. Exercise also triggers the release of endorphins, which act as a mild sedative.

How much helps: The Department of Health and Human Services recommends 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week, ideally spread out over the course of the week. Beware that intense exercise can actually trigger rather than prevent migraine, so don't overdo it.

Inflammation: It's All in the Diet

2. Riboflavin (vitamin B2)

Riboflavin, also known as vitamin B2, is found in certain foods and supplements. It helps protect cells from oxidative damage and is involved in energy production. In a trial measuring the effectiveness of riboflavin in preventing migraines, 59 percent of patients who took 400 mg of riboflavin daily for three months experienced a 50 percent or greater reduction in migraine occurrence.

How it helps: Riboflavin is an effective preventive treatment for migraines. It has been widely reported to significantly reduce the incidence of migraine headaches when consumed at high levels (400 mg per day), although it doesn't seem to help reduce the pain or length of a migraine once one occurs.

How much helps: The recommendation is 400 mg per day for three months. Researchers recommend taking riboflavin with a B-complex supplement, since riboflavin increases the absorption of other essential nutrients, including iron, zinc, folate, vitamin B3, and vitamin B12. In addition, vitamin B1 can help increase levels of riboflavin.

Best food sources: Liver, lean beef, lamb, venison, whole grains, tempeh, yogurt, low-fat milk, eggs, almonds, crimini mushrooms, asparagus, Brussels sprouts, broccoli, and spinach. Store food away from light, which destroys riboflavin.

3. Magnesium

Because our bodies can't make magnesium, we must rely on dietary and/or supplement sources to get it -- and magnesium deficiency been directly linked to migraines in a number of major studies. Some estimates say that as many as three out of four adults in the U.S. may be deficient in magnesium.

How it helps: Magnesium helps relax nerves and muscles and transmits nerve impulses throughout the body and brain. In addition, magnesium helps prevent nerves from becoming overexcited. In short, this mineral aids in the prevention and reduction of migraines.

How much helps: Experts are split on how much magnesium to take for migraine prevention; some recommend 200 to 600 mg per day, while others recommend as much as 1,000 mg daily. Talk to your doctor to find a regimen that works best for you. If you take magnesium supplements, use chelated forms (such as magnesium citrate or magnesium oxide). This means that the magnesium is connected with another molecule in order to aid its absorption.

Best food sources: Pumpkin seeds, spinach, Swiss chard, wild Alaskan salmon, halibut, sunflower seeds, sesame seeds, flaxseeds, amaranth, quinoa, soybeans, and black beans.

4. 5-hydroxytryptophan (5-HTP)

5-hydroxytryptophan is a substance produced by our bodies from the amino acid tryptophan. Collaborative research between Harvard Medical School and Natural Standard suggests that 5-HTP may be particularly effective in reducing both the severity and frequency of migraine headaches.

How it helps: 5-HTP increases the body's production of serotonin, a neurotransmitter involved in blood vessel regulation. Low serotonin levels have been associated with migraines, so 5-HTP supplementation appears to help by correcting the imbalance.

How much helps: Work with your doctor to determine the right dosage for treating migraines. Daily dosages may begin at 200 mg per day and go as high as 600 mg daily. Always drink a full glass of water with your supplement.

5. Coenzyme Q10 (CoQ10)

Coenzyme Q10 is an antioxidant nutrient that's especially important in blood vessel health. Our bodies are able to make CoQ10, and we can also get it from dietary and supplement sources. In one trial measuring the efficacy of CoQ10 as a preventive for migraines, more than 61 percent of patients who took 150 mg of CoQ10 daily experienced a greater than 50 percent reduction in the number of days with migraines. A subsequent double-blind, randomized trial found similar benefits -- and in both studies, patients experienced no ill side effects.

How it helps: CoQ10 increases blood flow to the brain, improves circulation, and protects cells from oxidative damage. It also helps stabilize blood sugar; low blood sugar is a major trigger for many migraine sufferers.

How much helps: Nutritionist Phyllis A. Balch recommends 60 mg of coenzyme Q10 as a preventive treatment for migraines in her excellent text Prescription for Nutritional Healing(fourth edition). Nutrition guru Jonny Bowden recommends 100 mg per day, to be taken three times per day (the same amount prescribed in the double-blind study). Work with your doctor to determine the best dosage for you.

Best food sources: Food sources of CoQ10 aren't well documented, but this nutrient can be found in fish and organ meats (especially liver, kidney, and heart) as well as whole grains.

6. Feverfew

Feverfew is a bushy, aromatic herb plant related to daisies and widely used by herbalists and practitioners of Traditional Chinese Medicine (TCM) for preventing migraines and other types of headaches. According to nutrition guru Jonny Bowden, "Using feverfew together with another herb, white willow bark, reduces the frequency, intensity, and duration of migraine attacks by up to 60 percent."

How it helps: Feverfew helps alleviate the throbbing pain associated with migraines by reducing inflammation, especially in the blood vessels in the brain. It also has minimal side effects. It can help quell vomiting and nausea in migraine sufferers who experience those symptoms.

How much helps: A minimum of 250 mg per day may be helpful. Bowden recommends 300 mg, twice daily for two weeks. Other experts recommend an ongoing regimen that lasts four weeks or more before you can expect to see results.

Caution: Be sure to talk to your doctor before taking feverfew (or any herbal remedy). And don't take it if you're pregnant or planning to get pregnant.

7. Omega-3 fatty acids

Omega-3 fats are anti-inflammatory substances that are abundant in many food sources, especially fish, nuts, and seeds. A well-documented three-month Swedish study found a 28-percent reduction in the number of migraine attacks and a 32-percent reduction in the intensity of the attacks. Similarly, a Danish study that took place at the same time reported that 87 percent of patients said their migraine condition had been improved by daily omega-3 supplementation.

How it helps: Omega-3 fatty acids protect brain cells and reduce inflammation, which may help to reduce the pain associated with migraines. In addition, omega-3s appear to be beneficial in reducing the frequency and duration of migraine headaches.

How much helps: Nutritionist Joy Bauer recommends 1,000 mg daily from a combination of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), two beneficial types of omega-3. If you take omega-3 supplements, store them in the fridge to prevent the oils from oxidizing.

Best food sources: Wild Alaskan salmon, tuna, herring (not pickled herring), mackerel, rainbow trout, halibut, Pacific oysters, sardines, walnuts, chia seeds, and flaxseeds. Omega-3 fats are somewhat fragile and are easily damaged by exposure to heat, light, and oxygen, so store foods properly and avoid overheating (especially frying) when cooking.

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