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Happy Tummy Expert

3 months ago

Dear Fatema, Thank you for the question

Migraine is one of the primary headache disorders and is characterized by recurring attacks. Attacks typically include a headache, which is of moderate or severe intensity, one-sided, pulsating in quality, aggravated by routine physical activity, with duration of hours to 2-3 days The most common characteristic associated feature is nausea Management and treatment of headache requires lifestyle management and medications. It is recommended to consult a specialized health care professional for further diagnosis and assistance. 

Here are some tips to help manage Migraine:

• Consume a well-balanced diet at regular intervals

• Do not skip your meals

 • Drink adequate amount of water to maintain hydration

• Engage in regular physical activity and try to manage your stress levels.

• Make a note or keep track of the triggers that lead to migraine to help identify and adapt trigger-avoiding lifestyle changes.

 • Try to follow a consistent sleep schedule of good quality sleep.

Indigestion towards certain foods, vomiting, diarrhoea, malabsorption, inability to digest/absorb certain nutrients can occur due to intolerance, digestive issues, food allergies or any underlying health condition which requires medical attention.

It is necessary to improve your overall digestive system which involves a healthy lifestyle management including a good balanced diet, adequate hydration, regular physical activity and hygiene & stress management is key to maintain a good digestive health. It is also important to ensure adequate fiber intake which is essential for a healthy gut and overall digestive health.

Gut microbiota includes a diverse community of bacteria in human gut, they carry out various functions that influences our overall health. The functions include, nutrient metabolism, natural defense against infections and regulation of immune system.

For managing a healthy gut it is important to consume a diversified balanced diet at regular intervals, maintain hydration and include dietary fibre in your daily diet. It is also important to engage in regular physical activity and include prebiotic and probiotics in your daily diet Prebiotics are food components that confer benefits to the host by selectively stimulating the growth of beneficial gut microbiota whereas Probiotics are beneficial bacteria that incur positive effects on human health. They are present in the human gut and are also taken through food products such as yogurt, fermented foods, dietary supplements etc.

Prebiotics naturally exist in different foods including, asparagus, garlic, chicory, onion, honey, banana, barley, tomato, rye, soybean, human’s and cow’s milk, peas, beans, etc.

The common sources of probiotics are yogurt, cultured buttermilk and cheese. The other foods that are produced by bacterial fermentation are, tempeh, sauerkraut, sour dough, bread etc.  Look for food products labelled ‘Probiotic’, ‘Probiotic food’, ‘Contains Probiotics’, ‘with Probiotics’ etc.

Daily RDA for fiber as per NIN, ICMR is: 25g per day for female

Here are a few guidelines for general digestive health.

• Do not skip your meals, have small frequent meals at regular intervals.
• Eat a well-balanced diet including minimum 5 serving of vegetables and 1 serving of fruit in a day as they are good sources of fiber and essential nutrients such as vitamin A, Vitamin B, iron, zinc etc.
• Include prebiotics such as banana, soyabean, garlic etc., good sources of probiotics like yogurt, buttermilk etc., to maintain a healthy gut.
• Try to include whole grains like wheat, millets and multigrain in your diet as they are a good source of fiber and other nutrients.
• Limit the intake of dairy and fiber in case of loose stools/diarrhea
• Avoid large, heavy meals, and practice portion guidance.
• Deep fried foods to be restricted. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
• Try to limit the foods like caffeine, spices, raw onions etc.
• Food should be eaten slowly and chewed well as fast eating provokes gastric feeding reflex.
• Avoid lying down immediately after your meal consumption
• Drink at least 8-10 glasses of water per day
• Have a gap of minimum 2-3 hours between bedtime and your last meal
• Engage in physical activity for a minimum of 30-45 minutes for at least 5 days a week.
• Try to follow a good sleep regimen in terms of both quantity and quality.

Vata is one of the three doshas, or the three fundamental energies that, according to Ayurveda, form every human being. Vata Dosha manages body movement and excretory functions of the body. As per Ayurveda when Vata levels aggravate in the body, it may lead to various health concerns- ranging from chapped lips, dry skin, loss of appetite to emaciation, weakness, constipation, etc. Kindly contact a recognised and specialised health care professional for further understanding and management.

For a customised and personalised meal plan for specific conditions, please contact your Health care professional.

Hope we have answered your query.

Wishing you a great day ahead

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