Q: I sometimes get terrible headaches that last a day or so. Could eating or steering clear of any certain foods assist?
TS, Kent
A: Sara Stanner writes
Make sure you are receiving sufficient fluid all through the day as even mild dehydration can result in headaches. You may want to cut back on caffeinated drinks as they won’t hydrate you as considerably as water. But if you are utilized to a substantial caffeine consumption, be aware that headaches can be a symptom of caffeine withdrawal, so cut down slowly. Also avoid them just before bed as they may impact your rest – tiredness is 1 cause of headaches.
Lower blood-sugar amounts can cause the release of stress-associated hormones, which can contribute to headaches and migraines. This is why several men and women have headaches when they skip meals or comply with reduced-calorie or intermittent fasting diets. So make positive you eat typical meals and snacks.
The most frequent triggers for headaches and migraines are effectively-matured cheeses chocolate citrus fruits pickled, preserved or marinated food items, such as fish items and sauerkraut and alcohol (specially red wine). These can contain vasoactive substances which are thought to lead to the brain’s blood vessels to swell.
Some additives, this kind of as monosodium glutamate, are also considered to trigger headaches in vulnerable individuals. Keep a food-and-symptom diary for a couple of weeks to see whether you can identify a pattern. Record every little thing you drink, also, as properly as how considerably exercising and rest you get.
Q: Does ice cream contribute to my calcium consumption? I don’t want to minimize my calcium when I’m dieting.
PT, Whitby
A: Sara Stanner writes
Milk and dairy foods give up to 40 per cent of the calcium in our diet plans, which might be a lot more simply absorbed by our bodies than the calcium present in plant meals. However, the sum of calcium found in ice cream depends on its dairy (milk and cream) articles. Some ice creams are made from skimmed milk powder, vegetable oil and whey powder blends other individuals from total milk or cream, so the calcium contents vary broadly. Any product named “dairy ice cream” has to incorporate a minimum of five per cent milk excess fat so will offer calcium (around 100mg per 100g) but these also include a lot of extra sugar and a fair amount of saturated fat.
Ice cream’s palatability encourages us to eat large portion sizes, with a high energy content (two scoops have about 260kcals). So it is not the best decision for an each day supply of calcium and need to be stored to an occasional treat.
Make confident you have more healthy calcium-containing meals this kind of as reduced-excess fat milks bread green leafy greens, this kind of as broccoli or kale oranges dried fruit, this kind of as dried apricots and raisins nuts, such as almonds, hazelnuts and brazil nuts seeds, this kind of as sesame and sunflower seeds and fish with soft bones.
You can also get calcium-fortified items, this kind of as fortified orange juice, soya drinks and breakfast cereals.
Q: I’ve read through about germs in everyday spots this kind of as door handles and mobile phones. Is this a danger and what can we do about it?
JD, Manchester
A: Dan Rutherford rrites:
Bacteria are all all around us, and if 1 appears for bacteria on objects that are dealt with a great deal and rattle about in pockets and bags, you will surely find them. In 1 research of healthcare workers’ phones, more than 94 per cent had been contaminated by bacteria.
The huge amounts of bleach on the market place are in portion a testimony to the effectiveness of the cleaning-goods market in making paranoia about cleanliness, but most bacteria in the environment are harmless.
Of program, there are situations the place awareness of bacterial contamination and suitable procedures are crucial for well being. A nurse managing her telephone between sufferers may possibly be a cross-contamination hazard. Nevertheless, hand-washing and other standard hygiene actions will reduce such risks to an acceptable level.
Q: My running close friends say I shouldn’t drink alcohol when coaching for a race. Are they correct?
LM, Sussex
A: Tony Gallagher writes:
Believe of it this way: what does alcohol supply you when you are instruction? You need vitality to train, and if you search at what alcohol provides in terms of power, you will not see a great deal. Because it can not be stored as vitality in the muscles, it tends to be stored as fat as an alternative.
When you drink, your entire body tries to expel the alcohol as a priority, which can block the method of absorbing nutrients and burning body fat. So it can reduce the amount of fat you burn up by working out.
From an energy standpoint, the effect of alcohol on the liver can result in a shortage of oxygen, which, in flip, interferes with vitality production. Inefficient vitality indicates an inefficient training session.
Submit-exercising drinking is not a lot better, partly because of the quantity of empty calories you are absorbing.
1 of the far more apparent difficulties with alcohol is hydration. Dehydration doesn’t support muscle recovery properly, so after a hard education session recovery is prolonged simply because of decreased blood flow in the muscle tissue.
Somebody only semi-critically education for a race could determine to drink in moderation, which shouldn’t influence your general aim also much. Several people adhere to each and every alcoholic drink with a non-alcoholic one particular – a content compromise.
For some people, of course, alcohol consumption gets to be a difficulty in that it gradually turns from getting a fun companion to an emotional crutch.
There is a assistance website for these who encounter such a drink issue, which has a lot more than 28,000 followers. See Soberistas.
Send your queries to lifecoach@telegraph.co.uk, or to 111 Buckingham Palace Road, London SW1W 0DT
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