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Triple-negative breast cancer (TNBC) is a type of breast cancer that does not have receptors for the hormones estrogen or progesterone or for a protein called HER2. As such, TNBC does not respond to certain treatments for other types of breast cancer.

Although there are currently no set dietary recommendations for people with TNBC, studies show that diet may influence the development and progression of cancer. Moreover, a nutritious diet can help a person maintain their strength, energy levels, and overall health while undergoing cancer treatment.

This article outlines the nutrition needs of people living with TNBC. It also lists foods to eat and avoid, meal-planning tips, and recipe ideas for people living with cancer and those undergoing cancer treatment.

The National Cancer Institute (NCI) advises that good nutrition is important before, during, and after cancer treatment.

A registered dietitian or nutritionist can help a person with cancer make dietary changes that may assist with the following:

A doctor or dietitian can advise a person on how to consume enough calories, protein, vitamins, and minerals to support their overall health. They may suggest the following:

Certain foods contain compounds that can influence gene expression and cancer progression. However, cancer is a complex disease, and compounds that are beneficial in some cancers and for some people may not be beneficial in others.

A diet rich in nutrient-dense foods, such as vegetables, fruits, and whole grains, helps provide the vitamins and minerals a person needs for their overall health.

The American Cancer Society (ACS) advises that people consume the below foods to promote overall health and reduce the risk of certain diseases, including some cancers.

A 2019 meta-analysis concluded that a dietary pattern of consuming fruit, vegetables, and whole grains has a stronger link to a reduced risk of breast cancer than a dietary pattern of eating red and processed meats and animal fats. However, certain factors can influence these results, including whether a person is pre- or post-menopausal and whether their breast cancer is hormone-dependent.

Many studies have found a link between a Western dietary pattern high in ultra-processed foods and added sugars and an increased risk of certain cancers, including breast cancer.

Western dietary patterns also tend to be very high in calories, which can lead to weight gain and obesity. Females with excess weight or obesity are at an increased risk of developing breast cancer.

Additionally, a 2021 study found that obesity had correlations with shorter, disease-free survival and overall survival among TNBC patients.

Phytochemicals are chemical compounds that derive from plants. Research shows many phytochemical compounds have anticancer properties.

Epigenetics is the study of how external factors switch genes on or off. A 2020 review investigating epigenetic regulation and dietary control of TNBC indicated that the following phytochemicals could help manage the disease:

However, the authors acknowledge that the body may not absorb the active molecules in these compounds effectively. Additionally, scientists do not fully understand how these phytochemicals interact with one another.

Soy contains compounds called isoflavones that can act similarly to the hormone estrogen. But research into the effects of soy on breast cancer has yielded conflicting results. Since TNBC is not a hormone-responsive breast cancer, soy is unlikely to have any effect on its progression.

However, a 2017 study looked at gene expression in women with TNBC. The researchers found that those with high soy intake pre-diagnosis had more tumor suppressor genes and fewer cell growth-related genes. This suggests soy consumption may have some protective effects.

However, it is worth noting that this study only involved participants in China. Soy is much more prevalent in the diets of Chinese and Japanese populations than those of Western populations. As a result, these findings may not apply to people in different parts of the world.

The ACS advises people to limit or avoid the following foods and beverages:

A smaller 2016 study investigating TNBC in women with dense breasts found that people who ate the following foods had a higher risk of developing this type of cancer:

The ketogenic or keto diet is a high fat, very low carbohydrate, and moderate protein diet. This dietary approach induces a process called ketosis, a metabolic state where the body burns fats for fuel.

The NCI advises that although a keto diet is difficult to follow, it is generally safe. The organization explains that the purpose of the diet is to decrease the amount of glucose the tumor cells need in order to grow and reproduce.

A 2019 review of ketogenic diets in treating cancer suggests such diets may enhance the efficacy of treatments and increase patients quality of life. However, further studies are necessary to confirm these effects. Additionally, there is currently no research on the keto diet specifically for people with TNBC.

If a person with TNBC is interested in trying a ketogenic diet, they should discuss it with their medical team to check whether or not it is safe and appropriate for their specific health needs.

Following specific dietary patterns may help reduce the risk of certain types of cancer, including breast cancer. They may also help support overall health and improve treatment outcomes in those undergoing treatment for TNBC.

The following meal-planning tips derive from the research and recommendations above:

Although these tips help promote overall health and can help ensure a person is getting the nutrients they need, it is not always possible for an individual with cancer to eat in a specific way. Often, cancer treatments take their toll on appetite and energy and could lead to symptoms such as nausea and taste changes.

Getting enough calories and protein and maintaining body weight and muscle mass are most important for people with cancer. If someone can only tolerate specific foods and textures, that is perfectly fine. The focus should be on eating whatever foods are tolerable, whether health experts consider them healthy or not.

If anyone has specific questions about diet and TNBC, or breast cancer in general, they can speak with their healthcare team. A healthcare team, including a registered dietitian specializing in cancer nutrition, can help people develop a plan to help them maintain their energy and support their overall health.

Research has not yet identified an ideal diet for people with TNBC. However, evidence suggests that a whole food diet rich in fruits and vegetables, whole grains, and legumes is beneficial to help prevent cancer and support health during cancer treatment.

Additionally, people living with cancer may benefit from avoiding or limiting their consumption of processed, high fat, and high sugar foods. Some may also consider increasing their intake of certain plant compounds. However, anyone who has a cancer diagnosis or is undergoing treatment for the disease should speak with their oncologist before making significant dietary changes.

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Triple negative breast cancer and diet: Foods to eat and avoid - Medical News Today

November is World Vegan Month. It's meant to educate people about what it means to have a vegan diet, and the reasons why. A local dietitian said a vegan diet can be good for you as long as it's done right.

People who are vegan don't just avoid meat; they avoid anything that comes from an animal, including dairy, eggs, and honey. Many are vegan because they want to save animals or our environment. Data shows between two and six percent of Americans are vegan.

There's a misconception that a vegan diet isn't healthy because its missing key nutrients, but a local dietitian said that's not necessarily the case.

Fox 4 Evening News Anchor Patrick Nolan has been vegan for more than a decade.

"I do it mainly for health. Health of my body, mental health, health of the planet. I haven't heard any animals say it's hurting their health," he said.

"I think a vegan diet is great," Registered Dietitian Betsy Opyt said.

She said one reason why, is people with vegan diets are eating more fruits and vegetables.

"Those are the ones that have the abundance of vitamins and minerals and phytochemicals and bioflavonoids. Those really protect your body and your cells. They boost your immune system," Opyt said.

She said plant-based foods are hydrating and nourishing, and rich in minerals.

"It's anti-inflammatory. Keeping our bodies low in inflammation just keeps us so much healthier," she said.

But Opyt said it's important to do a vegan diet right,

"I always say a vegan diet should not come from a box, and it shouldn't say 'vegetarian' or 'vegan' on the outside, and it's all processed foods on the inside. Really, a vegetarian or vegan diet should be primarily plant-based whole foods," she said.

She said she uses things like nutritional yeast and sea greens like algae and seaweed to make up for the amino acids and B-12 vitamins you miss when you don't eat animal protein.

"And then things like quinoa and hemp seeds, where they have all 18 amino acids. Those are those building blocks that we need to make sure we have that complete protein," Opyt said.

She recommends people who have vegan diets go for regular lab testing to make sure they're getting all the nutrients needed.

"Whenever I go for a checkup and do the tests and blood pressure and all that, I'm always told that they're very good. I have one healthcare provider who tells me I'll never have a heart attack," Patrick Nolan said.

He said a vegan diet makes him feel good physically and mentally.

Opyt said it's best not to eat black and white; as our bodies change, we may require different kinds of diets and proteins. She also said in our country, we tend to think "What's the meat?" when making meals, instead of "What's the veggie?" She recommends planning meals around the vegetables, to make sure they're balanced and healthy.

Continued here:
Your Healthy Family: 'World Vegan Month' and the benefits of a vegan diet - Fox 4

What we put in our bodies matters. The food, vitamins, minerals and liquids we consume have a dramatic impact on our health throughout life. The effects of what we consume can optimize our health with the right choices and balance. They also can be detrimental when our choices and balance are wrong.

Nutrition plays an important role in our overall health and well-being, affecting how we perform and feel. If we can make one choice to improve our health, many experts say, its being more aware and careful about what we choose to put and not put in our bodies. While exercise and physical activity also are important, its nearly impossible to exercise oneself out of a bad diet at any age. Food input, it turns out, is even more important than calorie-burn output.

How can we make the best nutrition choices at a time when everyone is busy and options for less-than-optimal food choices seem to beckon from every intersection?

Experts say an important part of success is understanding the role of nutrition and keeping what we eat and drink top-of-mind. Once we understand the building blocks of nutrition, we can make better choices, recognizing we also have some leeway for days when we fall short of goals or when we just want to have a slice of birthday cake.

Proper nutrition doesnt have to sound and feel like a job. Rather, experts say, it is far better to develop healthy eating habits that simply becomes a part of what we do. Eating right can even become fun when we add creativity to commitment.

It gets down to developing healthy eating patterns, says Maria Boosalis, PhD, MPH, RD, LD, a nutrition, health and wellness consultant and educator. We should be looking at the totality of what we consume. Think of nutrition as putting together all the pieces of a puzzle. You want to get enough of everything without getting too much of anything.

Boosalis adds, The other part is that we should enjoy what we eat. That is important if were going to succeed with healthy eating. When were trying to eat right, Americans [tend] not to do this. Instead, we focus on what we cant eat.

And thats no fun. It makes nutrition too much like eat your vegetables, Boosalis says. Instead, she counsels to add more variety to our plates and eating foods (including vegetables, of course) that taste good as well as being good for us.

Most nutrition experts suggest the best outcomes result when people develop healthy eating habits for life, no matter what stage of life they are in.

One thing we all need to do in America is stop eating so much processed food, says Amrit Devgun, ND, a naturopathic doctor who practices at Northwesterns Health Clinic in Bloomington. We are an overwhelmed and overbooked society. As a result, one thing were putting on the back burner is time in the kitchen. We need to bring people back into the kitchen to cook real food.

Devgun says the experience of preparing and eating a meal impacts the digestive system and nutritional intake. Eating fast food in the car strains the body in ways that go beyond the health impacts of the poor choice of food, she says. Conversely, preparing a meal and taking in all the smells and experiences leading up to eating surprisingly help the body digest food.

The digestive process starts when you start to think about a meal, smell the food and cook the food, she says. It starts well before you get to the table to eat and hopefully you are getting to a table to eat.

She adds, Getting back to the kitchen helps people enjoy their food more. Kids will take more interest in their food. When I was in elementary school, my grandma lived with us. We could smell her cooking outside on our street as we headed for home. The salivary and digestive enzymes started flowing right there. I think that element is too often missing today.

While many nutritional basics apply throughout life, experts say certain advice can benefit specific age groups. We interviewed experts across the disciplines whose practices focus on nutrition to make age-specific recommendations.

While many Americans might think these are the years when we can afford not to focus so much on nutrition, our experts say its just the opposite. They note these are critical years to develop an appreciation for and an ability to eat healthy habits that have the best chance of sticking and positively impacting health for life.

Boosalis is a strong advocate of the healthy eating guidelines published by the U.S. Department of Agriculture at choosemyplate.gov.

We have to choose wisely, and these guidelines are a great place to start, especially if you start early in life, she says. The availability today of unhealthy foods is a real problem. A lot of the time, the hardest thing for people to get are vegetables. I will hear people say, Oh, I have to prepare them go home and wash and cook them. I dont have time.

But if you go to the market, you can find lots of individual packages of prepared, washed vegetables, Boosalis adds. They have all of these grab-and-go fruits and vegetables. Also, you can get different blends of lettuces that are pre-mixed and even pre-washed.

Devgun advises young people, as well as parents with children, to learn to shop thinking of the colors of the rainbow.

Heres a simple tip when youre putting your vegetables and fruits in your cart: Lay them out as the different colors of the rainbow, she says. The reds, oranges, yellows, greens all the way to the purples and whites. Then, as youre shopping, look and see what you are missing.

You may see that you dont have enough in your white pile. So instead of picking up purple onions, pick up white onions, Devgun continues. Even if youre not able to get all of the colors of the rainbow, just doing this will raise your awareness.

Devgun also advises young people to learn to shop in the peripheries of the grocery store, where fresh foods such as fruits, vegetables, whole grains, proteins and dairy foods are sold. The middle aisles are stocked with more processed foods.

Along with developing healthy eating habits in ones 20s and 30s, experts say, younger people need to ensure they are getting enough calories from the right sources, especially if they exercise a lot or are otherwise active.

These also tend to be years when young families are growing, so women should focus on getting enough folic acid and iron in their diets to aid with pregnancy and menstruation. Young men should focus on adequate zinc intake, which aids in sperm production.

These are the years when our hormones start to shift, Devgun says. They start to go down. People think it starts happening in their 60s. But these changes start to take place for men and women much earlier.

As a result, she says, This is the time to think about making sure people are getting enough root vegetables. And they need to start thinking about getting a lot of orange and red food in their diets for some of the nutrients that are available.

These bright-coloredfruitsand vegetables contain zeaxanthin,flavonoids,lycopene, potassium, vitamin C and vitamin A (also known as beta-carotene), among others.

Older adults also can show early signs of arthritis and other degenerative conditions in these middle years. For them, realizing what foods to pick and to avoid so as not to exacerbate these conditions is an important nutritional need, says Noah Emanuel, DC, a sports chiropractic fellow at Northwesterns Human Performance Center includes an emphasis on nutrition.

For older adults, the question I have is whether their food is meeting their needs with aging, Emanuel says. For example, if they have arthritis, are they choosing the correct nutrients to keep inflammation down so they can be active?

Similarly, Emanuel says, older adults need to be more focused on what foods could make nascent health issues worse.

Theres an acronym for it: GPS, he says. Glutens, processed foods and refined sugar. Refined sugar in particular is really going to throw off your blood sugar and cause problems with inflammation in the body. If we cut out those foods, the symptoms usually drop, and people are able to accomplish much more with physical activity.

I guess what I notice a lot with the older population is their food timing isnt always beneficial for them, Emanuel says. They may skip multiple meals and not focus as much as they should on food choices. So they go for the same granola bar rather than taking time to cook breakfast. It can make a huge difference to start with something higher in protein than a granola bar or a bowl of cereal.

Emanuel will suggest certain supplements to older clients. I work with some former pro football players, and I have prescribed supplements such as magnesium to help with brain function and omega 3 if they have had concussions, he says. Also, if older patients are not consuming enough calories, I can give them some kind of medical food shake to help.

But even with supplements, Emanuel notes: the biggest thing he preaches to his patients is that food comes first. A supplement can only supplement a healthy diet. Otherwise its kind of worthless. I want to make sure my patients have the base groundwork of a solid diet in place. Once they have that, we can supplement to achieve the goals theyre trying to achieve.

Boosalis is not a fan of supplements and instead suggests referring to the healthy eating guidelines at choosemyplate.gov, which change with age and levels of physical activity.

The beauty is there are eating plans that have been developed and attached, she says of the website. Generally, later in life, for a lot of reasons, we tend not to need as many calories. But it depends on the persons overall health, level of muscle and level of physical activity.

Devgun says, In our 60s and beyond, we have to start thinking about issues such as skin dryness. Things are breaking down with the aging process. So, essential fatty acids such as omega 3 fish oils are really important.

We also know the purple-colored vegetables are important for brain health, Devgun adds, and bones are becoming weaker. Therefore, she said, we want to make sure people are getting a little bit more meat for bone health and density.

All of the people we spoke with say the most important piece of nutrition advice they give people no matter what their age is to start focusing on nutrition. Achieving healthy nutrition starts with awareness.

Across all age groups, I talk to my patients about the issues of convenience and fad diets, Emanuel says. I ask them, Is it convenient to eat healthy? Most of the time they will tell me no, or they think they dont have time to make healthy eating convenient. So we work on that. Also, what they are seeing in social media often is not helpful messages such as, With this diet you can lose 20 pounds in three weeks. I try to educate my patients about what will happen if they keep up unhealthy eating habits or follow fad diets.

Boosalis says, My big mantra is variety and moderation. Get a variety of different foods and eat in moderation within your caloric needs to maintain healthy weight. The ancient Greeks said, Moderation in all things. How does moderation fit into your healthy eating patterns, and are you getting all of your nutrients before you go to other foods?

Rob Karwath is a former newspaper and TV reporter and editor who is president and CEO of North Coast Communications, with offices in Duluth, Minnesota, and Lawrence, Kansas.

Continue reading here:
Healthy Diet by Decade: The Best Things to Eat and Drink, Depending on Your Age - Massage Magazine

The road diet underway in front of the EagleVail business center is expected to be complete by the fall, with the county already scheduling a Sept. 13 ribbon cutting for the new trail it will provide.

The highway is in the process of being condensed from five lanes to three lanes near mile markers 172 and 173 to create a new hard surface recreation path for pedestrians and bikers.

Milling operations began in June from mile marker 170 in Dowd Junction through mile marker 174.5 at the Avon/Beaver Creek roundabout.

CDOT says milling work is expected to be complete next week, and paving will take place in the week that follows.

In addition to the new pedestrian lane, crews will also repave Highway 6, repave the I-70 eastbound on-ramp at exit 169 and the westbound off-ramp of exit 171, replace the guardrail in the area, create ADA-compliant ramp upgrades, conduct erosion control and build more wildlife fencing.

The long-imagined effort to create a continuous hard surface trail from Vail Pass to Glenwood Canyon will be down to its final few segments with the completion of the EagleVail road diet.

CDOT Executive Director Shoshana Lew said the project will improve safety and efficiency for residents, businesses, and visitors traveling by all modes.

These lasting impacts, re-evaluated to be more responsive to community needs, dedicate more space to multi-modal improvements and better support the vitality of EagleVails commercial main streets, she said.

But farther to the east in Dowd Junction, where the highway drops to two lanes, a final segment preventing connectivity from Vail to Edwards will not be realized by going on a road diet.

Kevin Sharkey, the countys trails program manager, said that last section will require more engineering and is on pace to be completed by the fall of 2022.

Sharkey will also cut the ribbon on an important connector in the effort to include Red Cliff and Minturn in the Eagle Valley Trail on Aug. 16. The Eagle River Water and Sanitation District, Eagle County and the town of Minturn recently collaborated to see the completion of a pedestrian bridge in Minturn which will help connect those towns to the Eagle Valley Trail.

The Down Junction to Minturn section of the trail is also a priority, but once the EagleVail section is completed, along with a section between the Horn Ranch Open Space and Edwards, and a section between Duck Pond Open Space and Dotsero and Glenwood Canyon, the trail will complete Eagle Countys section of the paved trail system that envisions connectivity from Breckenridge to Aspen, Sharkey said.

The Eagle Board of County Commissioners has pledged $9 million to complete the remaining sections, but Sharkey said an additional $18 million will likely be required on top of that.

Eagle Countys contribution will jumpstart a multi-year fundraising process led by the ECO Trails Committee, a partnership that includes county government as well as the towns of Gypsum, Eagle, Avon, Vail, Red Cliff and Minturn.

Sharkey said July 8 the Northwest Council of Governments board approved, in concept, the use of their foundation to collect and manage donations, and a fundraising campaign will be launched in the coming weeks.

And on Tuesday, Sharkey said, the Eagle Board of County Commissioners will consider a resolution for obtaining more funding dedicated toward the completion of the Eagle Valley Trail by 2025.

Part of the funding strategy includes the use of annually renewing certificate of participation bonds, a way governments can leverage assets to access cash without voter approval.

More details will be presented at the Tuesday Board of County Commissioners meeting, Sharkey said.

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EagleVail road diet creates another piece of Vail Pass to Glenwood Canyon recreation path - Vail Daily News

Introduction

Interest in headache1 is potentially as old as recorded human history. With all the advancements in understanding and management of headaches over the years, headache in general has remained a major complaint for which patients feel an urge for a medical consult. Costs related to headaches are high and are classified as direct (medical care) and indirect costs (loss of productivity). Therefore, if headaches can be diagnosed correctly and earlier, and if they can be managed properly, the burden to patients and societies will be dramatically reduced.

Based on the latest version of the headache classification, migraine is a form of primary headaches,2 ranked among the most disabling medical conditions.3 Number four of the Trndelag Health Survey (HUNT4 study) revealed that 18.1% of the studied population had active migraine.4 Migraine is characterized by headache attacks and associated symptoms presented in a multiphasic nature,5 where both peripheral nervous system and central nervous systems are considered involved.5,6 The recurrent nature of migraine and the fact that it can be triggered,7 have provided a key feature to explore internal and external triggers and through those, to study the mechanisms underlying the disorder. This phenomenon has also presented a unique opportunity to modify triggering factorsthose that can be modifiedto reduce intensity of migraine and how often it occurs. This concept is attractive, as it has been found that lifestyle factors,8 such as diet,9 can trigger migraine, and lifestyle modifications,10 for example diet modifications, and nutraceutical interventions11 have collectively shown beneficial effects in patients with migraine. Considering these options is important, because despite remarkable advancement in understanding of the pathogenesis of migraine and targeting migraine by the novel therapeutic options,6 challenges remain related to sufficient efficacy, and desirable safety, and the fact that nonresponders are present.12 In addition, a number of individuals with migraine are continuously searching for natural and device- or drug-free interventions outside of the typical therapeutic options. In this line, functional medicine approach to manage migraine has been proposed as a potential tool. This approach considers individual's genetic, biochemical, and lifestyle factors to construct plans for personalized treatment. Functional medicine consists of timeline, matrix, and the therapeutic lifestyle factors (for example, sleep, exercise, diet, and stress). Within this framework, functional food can also be defined for migraine. Generally, a food is defined functional if it is satisfactorily demonstrated to affect beneficially one or more target functions in the body, beyond adequate nutritional effects in a way that is relevant either to an improved state of health and well-being and/or reduction of risk of disease.13 Functional food has been tested to identify if it can exert beneficial effects for several diseases, for example for metabolic syndrome.14 This syndrome consists of several metabolic disorders (eg, high levels of fasting glucose and obesity) and enhances the risks of other diseases, for example stroke, diabetes, and cardiovascular diseases.14 Interestingly, migraine has also been recognized as a disorder related to metabolic imbalance, and that highlights a potential for functional food for migraine.15 William Amery in 1982, provided the first evidence that the metabolism is linked to the pathogenesis of migraine.16 Recent studies investigating metabolic alterations in migraine have proposed that a mismatch seems to exist between brain energy sources and the consumption of the sources,17 and have linked this energy deficit to mitochondrial dysfunction in migraine.18 It is hypothesized that energy-reserve deficit alone or combined with an overload of sensory input could activate the trigeminovascular system in the cascade of pathophysiological events in migraine.18 Based on this, a metabolic treatment of migraine has been proposed.17,19

While identification of dietary triggers and dietary interventions for migraine prevention are profound in the literature, the concept of dietary choices, and pattern of diet in migraine patients have been investigated less.20,21 The idea that mechanisms underlying migraine pathogenesis might influence dietary choices is valuable, but has sporadically been discussed.20,21 Epidemiological findings have demonstrated that choice of diet by individuals with migraine is different compared with individuals without migraine. Potential reasons for such difference have been explained by several factors, for example, contribution of neurotransmitters such as serotonin and orexin, hormones, and state of aura.21 A potential bidirectional relationship (Figure 1), where migraine influences food intake, and consumed food affects the manifestations of migraine, needs further investigation. Within this framework, investigation of the gutbrain axis contribution seems highly valuable.21

Figure 1 A potential bidirectional relationship between migraine and diet.

In the following sections, some examples from the current literature are presented to highlight what we already know about the effects of diet on migraine and the effects of migraine on dietary choices, and what remains unknown to stimulate further research. Therefore, the purpose of this targeted review is not to provide a comprehensive systematic review of the current literature on the role of diet in migraine; since several excellent reviews are already available (eg,9,2226). PubMed, Cochrane Library, EMBASE, and Web of Science databases were searched for studies using keywords of diet, migraine, food, and lifestyle with the aim of providing the current overview, and a viewpoint to the potential future directions. The ultimate goal is to form testable scientific hypotheses for future investigation of the bidirectional relationship of migraine and diet.

Studies that have investigated whether and how the consumption of dietary components can influence the manifestations of migraine are abundant. The potential role of dietary triggers, contribution of the immune system, metabolic systems, and the gutbrain axis contribution are among the examples focused on the effect of diet on migraine. The other direction, where migraine might also influence the food intake, has been less investigated. Presence of aura,2729 some neurotransmitters involved in pathogenesis of migraine (eg, serotonin,30,31 and orexin32), hormones (eg insulin33), and level of adiocytokines34 have been proposed to influence the choice of diet by affected individuals in terms of content, pattern, and amount of food intake.21 Several familiar and unknown factors can potentially influence this bidirectional relationship. These include, but are not limited to, gender, age, and geographical locations.9,24,3537

A large number and diverse range of factors (eg, dietary factors) with a high degree of heterogeneity have been reported capable of triggering migraine.38 For example, stress has been shown to exacerbate migraine, and having or expecting a migraine can negatively affect stress level of affected individuals. Menstrual migraine is a typical example of the link between hormones and migraine. Sleep and migraine have also been found interrelated where sleep disturbances aggravate migraine. Other environmental factors such as intense light, strong odors and high altitude have also been reported to influence migraine.39 Consequently, long lists of recommendations exist for avoiding potential triggers or coping strategies in order to prevent migraine or subsiding its frequency and severity; hence, enhancing the quality of life in affected patients.40

A meta-analysis of available studies for headache triggers has summarized data from 27,122 participants from 85 articles published between 1958 and 2015, and has provided 420 triggers.41 86% of the included participants in this meta-analysis had the minimum of one trigger for their headaches. Findings from this study highlighted that stress was the most prevalent trigger.41 Heterogeneity, however, was high and intra- and interindividual variations among trigger frequency and potency were also profound.41 Knowledge of migraine triggers can help in improving the management, coping, and care for migraine; but studying migraine triggers is not challenge-free. Using smartphone-based dairy studies that use ecological momentary assessment systems, has presented fatigue, sensory sensitivity, negative affect, specific foods, menstruation, and yawning as the most frequent triggers of migraine.4244 Correct understanding of trigger perception has been discussed by Turner et al45 to highlight how important are the behavioral changes in response to a headache trigger that is perceived by patients as a precipitating factor. An example is the avoidance of bright light if the individual with migraine perceives it as a migraine trigger. This controlling avoidance behavior may influence the scope of individual activities, and can negatively influence the quality of life.40,46,47 Perhaps that is why coping strategies are prioritized to avoidance strategies, in general.47

Collectively, the current ultimate recommendation for individuals with migraine has pointed to the value of maintaining an appropriate and healthy lifestyle.48 Lifestyle can be defined as the controlled behavior and activities of a person and many activities, habits, and practices involve risk factors. The contribution of dietary factors within the lifestyle modification has been recognized; however, proposed beneficial changes in lifestyle, consider a broader spectrum to not only include dietary aspects, but also monitoring of exercise, sleep, and stress.49

It has been proposed that modification of lifestyle might prevent migraine, which in turn would decrease the burden to individual patients, and health-related costs.50 However, due to the complexity of migraine, as a multidimensional disorder, and also the complexity of designing studies to test how dietary factors can influence migraine,49 inconsistency exists in the literature, ranging from a limited importance of dietary modification for migraine to some promising effects. Cross-sectional studies have been important in providing an overview of potential triggers;51 however, if the goal is to prove (or falsify) that a causal or a bidirectional relationship exists in the dietmigraine interaction, prospective studies with proper control groups must be designed that are also longitudinal in nature. For example, age of onset is extremely important.51 A migraine patient passes through different phases in an age span, from pediatric to geriatric migraines, for example. Puberty has been shown linked with migraine and migraine that occurs before puberty differs from post-puberty migraine. Several factors such as alteration in lifestyle, habits, and hormonal levels have been proposed to shape this evolution from pre- to post-puberty. A recent study52 has investigated this evolution in a selected pre-pubertal patients who were diagnosed with migraine. Researchers in this study collected medical records, migraine manifestations, and lifestyle-related factors, at baseline and at the two-year follow-up. Nineteen patients (migraine with aura: 27.5%) were recruited. The results of this study demonstrated that migraine accompanying symptoms changed with a significantly higher prevalence of dizziness, vertigo, mood changes, confusion, and allodynia.52 Prodromal symptoms became more prevalent, where sleep disturbances and schedule changes showed a significant increase as migraine triggers. Interestingly, at baseline, food was triggered at 11% of cases, but after two years, it went down to zero. Another study on the participants aged above 16, has also identified the appearance of new triggers over time. For example, new factors, including pain in neck, consumption of alcohol, hormonal changes, and smoking were notified.53 These studies provide valuable information that migraine triggers show changes during puberty, and new triggers can appear together with changes in habits along with physical and lifestyle changes, which collectively highlight attention to a potential dynamic pathological process that deserves further investigation. These studies also present a valuable point that besides studying dietary factors other daily lifestyle features, for example how a patient sleeps, makes a workrest balance, and deals with stressful situations are important to observe and note, because these factors are often interrelated and can influence each other directly or through indirect interactions. Comorbid conditions, such as other neurological, psychological, or cardiovascular disorders are also important and influential, because patients, influenced by those conditions, might follow a special lifestyle, including certain diets.1 For example, those who are diabetic or have a heart disease may follow a vegan diet for its beneficial effects,54,55 and some migraine patients might be on a vegan diet for comorbidy or other reasons.

A systematic review from 202022 has summarized the findings from 43 studies that have investigated and reported dietary patterns (11 studies), triggers (20 studies), and dietary interventions (12 studies) in patients with migraine.22 Level of evidence was determined as low level, because the authors identified that >50% of the studies were cross-sectional or patient surveys. Caffeine and alcohol were found as major triggers that could increase migraine frequency.22 Several dietary interventions were also reviewed, for example, elimination diets, low-fat diet, and ketogenic diet that presented promising results in managing migraine.22 However, this review did not present a choice or a favorable, so-called migraine diet, due to lack of qualified and sufficient information.

Elimination diets can be based on a diary for identification of triggers, or based on tests for the IgG-positive food, both strategies to limit those triggers. When participants were tested for antibodies against 266 foods and individually eliminated those foods that they had positive tests for, a reduction of 29% in migraine days was found.56 This study was, however, a small cross-sectional study, with some limitations. Another study, which was designed as a randomized controlled trial, eliminated those foods from diets of migraine patients who participated and were positive for certain food-related antibodies. When headache days were determined after four weeks on the elimination diet, a 19% reduction was found.57

Dietary interventions have mostly been investigated in a small population with no proper control group, hence results are heterogeneous and a sharp conclusion cannot be made. For example, a diet high in carbohydrate and low in tryptophan was tested in a group of seven patients and showed beneficial to subside headaches. The authors proposed that the positive effect has been apparently due to a mixture of lower intake of food that could trigger headache and also elevated levels of serotonin following the tested diet.58

Dietary lipids were investigated afterwards, because it was proposed that a diet high in lipids could cause headache following a potential lowering of serotonin levels in plasma that might be a result of higher platelet aggregation.59 A diet with a very low level of lipids (~20 g per day), therefore, was proposed to prevent headaches.60 A randomized, crossover trial reported in 201561 that low lipid compared with moderate lipid dietary intake could subside occurrence of migraine and headache intensity. It has also been reported that the dietary approaches to stop hypertension (DASH) diet could diminish the intensity of headache and duration in migraine.62 This particularly points to the importance of migraine comorbidities, and how dietary factors can influence an overall well-being of the affected patient.

Supplementation by a diverse range of vitamins and minerals has been reported beneficial for migraine. For example, based on a review from 2018, vitamin D, vitamin B2, vitamin B12, magnesium, carnitine, and niacin have reduced frequency of magnesium, carnitine, and niacin have reduced frequency of migraines.63

Even though beneficial effects of these dietary interventions have been reported in the literature,22 one must consider that individual patients may require special needs that importantly points towards the concept of precision medicine in migraine.64 Including larger cohorts of patients and considering follow-ups of longer duration could help in properly examining the effect of dietary interventions, a point to be considered in the future investigations. In this line, patient adherence and age influence on diet choices and dietary patterns emphasize the value of long-term assessments. However, plan, design, and conduct of long-term studies are difficult and several intractable factors need to be considered and integrated into the assessments. At present, comparisons between studies remain difficult because age, gender, cultural, and religious variations among different studied populations have largely been ignored. Gender of affected individuals is an important factor to consider,51 because changes in hormonal concentrations, for example plasma estrogen concentrations, have shown an association with migraine.65 Alternatively, dietary intakes that can alter estrogen activity to a lower level have been shown beneficial for premenstrual symptoms.66 Therefore, low fat, high fiber, or vegan diets, might help some patients, for example those who have menstrual migraines. In fact, a study67 has tested this hypothesis, by investigating the effects of a four-week low-fat vegan diet in migraine. Overall, headache severity, headache days and frequency subsided, but this study has some limitations in design preventing drawing a sharp conclusion.67 Besides linking beneficial effects of a vegan diet to a low fat content, and lowering estrogen activity, several other mechanisms have been proposed, for example antioxidant and anti-inflammatory properties of plant-based food. Since an involvement of neurogenic inflammation in migraine68 has been suggested, this might be an explanation. In addition, dairy products (eg, cheese) and meat49 are not present in a vegan diet and these components have often been reported as migraine triggers in the literature.69,70 Therefore, absence of these components in a vegan diet might exert an anti-inflammatory effect against migraine.

Weight loss has been reported beneficial in migraine,71,72 although open questions remain in the field due to design and studied populations in the current literate. A proof of concept study in 2015 presented that weight loss could result in symptom improvement.73 Based on a pilot study published in 2019,11 enhancing the quality of diet and maintaining a healthy weight, could improve some clinical features of migraine. In this open, and nonrandomized study, women with migraine received an individualized diet plan, which was based on a professional nutritional diagnosis. This study was first to provide evidence that diet quality and maintaining a healthy weight are important,11 not the weight loss per se. This means that for underweight patients a weight gain might be the successful strategy, while for overweight patients, a weight reduction strategy would provide beneficial effects on migraine.11

Bond et al74 designed a study to test if two different strategies for weight loss would be comparable or different. Migraine patients who were overweight or obese women (a population considered to be most affected by obesityrelated migraine risks)35,75,76 were included and divided into two groups. One group received a behavioral weight loss (BWL) that included both exercise and diet, and the other group received educational instructions on migraine. Findings from this study showed that both groups benefited from a reduction in headaches following the two strategies and there was no significant difference between the groups. This study presented that independent of the type of strategy; strategies for weight loss might be beneficial for this special population.

According to a systematic review and meta-analysis77 that has summarized and compared two strategies for weight loss, it was revealed that independent of technique, weight loss could reduce headache severity, frequency, duration, and associated disabilities. Therefore, weight loss was highlighted as the critical factor, not the amount of weight reduction, or the strategies that were used to achieve the loss.77 In fact, the obesity and migraine link has been a matter of investigation for a while. The fundamental questions are, do people with migraine gain weight because of migraine related disability? Or does obesity lead to greater migraine frequency? In other words, which comes first, obesity or migraine. Results are mixed in the literature. Winter et al in 201278 found that among 19,162 middle-aged women, those with migraine had a significantly higher risk to shift towards being overweight or obese. The risk was not different for women with or without aura.78 Age plays a role in obesitymigraine interactions,79 because age affects the body mass index (BMI), distribution of body fat, hormones, and prevalence of migraine. Reported in 2020, the HUNT3 (the third population-based Nord-Trndelag Health Study)80 showed that a greater association exists between migraine and obesity in younger adults, ie, those >50 years old, still within the reproductive age. Therefore, one must consider that in the study by Winter et al,78 where middle-aged women were included, other risk factors might have played a role.

A meta-analysis81 of 12 studies, including data from 288,981, demonstrated that body composition is a critical factor. When pooled data were adjusted for age and sex in this analysis, an increase risk of migraine (27%) was identified in obese vs normal weight and was not lost even after multivariate adjustments. The risk was shown slightly elevated (13%) in underweight vs normal weight and again it was not changed even after application of multiple adjustments. Therefore, it seems based on these results, that obesity and being underweight could enhance risk of migraine.81 An increased risk of migraines in underweight and obese women vs normal weight was presented in 2015 by Ornello et al.82 However, pre-obese subjects did not show any increasing risk.82

Multiple underlying mechanisms for the impact of obesity on migraine have been proposed, one of which is a neurometabolic impact.18 This has been based on reports in the literature that metabolic factors can trigger migraine, for example, fasting/hypoglycemia, dehydration, stress, alcohol, and lack of sleep. These factors have been found linked to reduced brain energy levels in migraine patients. It has been proposed that these triggers could reduce mitochondrial function, ATP generation, cellular glucose transport, and lipid oxidation, promote neuroinflammation (neuronal and glial signaling modulation), and astrocytic signaling.18,19 These mechanisms are also linked to increased cortical excitability that has been proposed in migraine pathophysiology.83 The review by Gross et al18 in 2019, summarized the available literature on the metabolic changes in migraine and how those changes can contribute in pathophysiology and being potential targets for treatments. One important feature in this context is that nutritional intervention to improve nutrient metabolism, neuroinflammation, and oxidative stress, can eventually improve migraine.18 This has shed light on the concept of obesity and migraine. Observations have provided evidence that the hypothalamus which is the first station for detecting of changes in peripheral energy status, is involved in migraine pathogenesis.84 Interestingly, it has been found that hypothalamic astrocytes have distinct responses to nutrients, ie fatty acid and glucose metabolism coupling.85 In addition, it has been found that different brain cells utilize, store, and modify their response to lipids. L-carnitine, which transports fatty acids into the mitochondria, where those are oxidized to produce ATP, has shown efficacy in blunting migraine.86 In contrast, saturated high-fat diets leading to obesity, promote metabolic dysfunction, depressive like behavior, and neuroinflammation.87 This has led to applying a strategy in which targeting obesity could suppress neuroinflammation and consequently block the depressive symptoms. Interestingly, increased mood disorders have been seen in migraine patients, so these basic research findings are clarifying some underlying mechanisms that might share commonalities in obesity, migraine, and mental health.88

The concept that migraine might be a response to low brain energy level or uncompensated oxidative stress,89 has brought the ketogenic diet back into attention.90 This diet acts in a similar way to fasting, where ketone bodies are elevated and can be used as an alternative source of energy to correct abnormalities in glucose metabolism reported in migraine. Some reports, including a proof of concept study,73 have demonstrated beneficial effects of a ketogenic diet to reduce migraine frequency. Recently, an alternative method has been considered to apply exogenous ketogenic substances.91 This means to provoke nutritional ketosis with ketogenic substances, for example, beta-hydroxybutyrate (HB) salts.91 A recent review90 summarized the potential mechanisms underlying the effect of ketone bodies and presented those as signaling molecules that can interfere with pathways involved in migraine pathophysiology.90 For example, ketogenic substances can reverse mitochondrial dysfunction, subside oxidative stress, reduce cerebral excitability, or lower the inflammation.90 Even though an extensive amount of work has been done in animals, clinical research is lacking to validate the findings as if these protective effects of ketone bodies (KBs) would also be present in patients with migraine. Supplementation with HB without a strict dietary change is under investigation91 and could help provide evidence and address those open questions.

Diet-induced obesity has been shown to reduce brain fatty acid uptake.92,93 This has opened up a concept that obesity could enhance deficits in brain energy reserves and metabolism that characterize migraine. Within this concept, omega-3 fatty acid supplementation has shown antidepressive action and reduced migraine frequency.94 Fish oil supplementation in obese mice95 has shown reduction in metabolic and anxiodepressive effects of diet-induced obesity and related alterations in the composition of brain lipid. Further investigation is required in humans, as mood, food, and obesity have been found interrelated in a complex interaction.96 In addition, it is still not known whether a migraineobesity association is different in females and males, in different ages, and in different subtypes of migraine, considering mood disorders and emotional behaviors in humans.

As the evidence continues to accumulate, it is suggested that physicians recommend weight loss to their patients who have comorbid obesity. This is because weight loss has proven to improve sleep, mood, and other factors that increase susceptibility for having more frequent or severe migraine attacks. Lifestyle changes overlap with migraine and can be beneficial in migraine management, in particular when migraine is comorbid with other conditions, such as depression. There are lifestyle modification approaches for obesity. For example, according to Wadden et al,97 diet, exercise, and behavioral therapy were major determinants of lifestyle modification, where a reduced-calorie diet and a high level physical activity could yield a long-term weight loss.97 Based on a recent review,26 diets that promote weight loss, such as the ketogenic diet, and low-calorie diets, could be considered beneficial for those headache patients who are obese. In addition, lowering intake of omega-6 and intake of higher amount of omega-3 in this group can be advantageous. However, another review9 has emphasized that the net outcome depends on several factors, for example, age, gender, genetic predisposition, and environmental factors. Therefore, in order to provide evidence-based dietary recommendations for migraine, we need to consider these influential factors in study designs. In addition, the more we know about the mechanisms leading to migraine, the better we can investigate different factors, including dietary factors, which can interfere with those mechanisms. Future research is needed to provide evidence of whether diet can be a disease-modifying agent for migraine, and how. Considering the big picture, this would also enable personalized recommendations that - are in line with biopsychosocial considerations in targeting migraine.

In addition, one must consider that if comorbidities exist with migraine, dietary modification might be beneficial in controlling the condition. For example, several studies have highlighted a solid link between migraine and gastrointestinal diseases, in particular, irritable bowel syndrome (IBS). For review see Camara-Lemarroy et al.98

The gutbrain axis is a term to describe a potential two-way relationship between the gut and the brain. The gutbrain axis might potentially explain the existing link between IBS and migraine.98 Evidence is accumulating on the role of gutbrain axis in several neurological disorders, and migraine is not an exemption, where this has been reviewed in a recent review.99 However, we still do not know how the gut and the brain may interact in migraine.99 Several mechanisms have been proposed,100 for example, composition of gut microbiota, proinflammatory substances such as interleukins, neuropeptides (eg, calcitonin gene-related peptide; CGRP), hormones, and dietary components.101

In a recent metagenome-wide association study (MWAS),102 fecal samples of elderly women with migraine have been compared with matched controls to determine if gut microbiota is associated with migraine. Results showed that patients and controls are different in terms of diversity of species in the gut. Clostridium species (an unhealthy composition) were significantly higher in the migraine group. However, a healthy composition (eg, Faecalibacterium prausnitzii, Bifidobacterium adolescentis, and Methanobrevibacter smithii) were profound in controls. Patients also presented a diminished metabolic function of the gut compared with the controls.102 These findings may pave the way toward diagnosis, prognosis, and response to treatment strategies, or point to a novel therapeutic target. Based on the results,102 and to maintain healthy composition of the gut microbiota, proper probiotics have been suggested to correct dysbiosis in migraine patients. The concept of using probiotics for maintaining well-being is not new,103 however, identification of the role of probiotics in minimizing neuroinflammation, a mechanism proposed for migraine,104 has attracted attention toward the use of probiotics for alleviating migraine attacks.105,106 In patients with episodic and chronic migraine, a multispecies probiotic supplement has been investigated to identify a potential beneficial effect and profile of inflammatory markers.106 Findings revealed that probiotic supplementation could reduce the frequency and severity of migraine attacks. In addition, patients had a lower number of migraine days in the month and consumed a lower number of drugs to stop migraine headaches.106 According to the findings by Sensenig et al, mineral and vitamins added into a probiotic regimen for 12 weeks could result in a remarkable improvement in headache in 60% of migraine patients. Improvement in quality of life was reported by 80% of patients.107

Probiotic interventions as a prophylactic way to treat migraine have been summarized in a recent systematic review.108 Out of 68 screened studies, only two studies were analyzed, one with negative 109 and one with positive outcome106 in diminishing migraine frequency and intensity. The authors of this review108 have recommended points for inclusion and exclusion for the enrolment of patients, considerations for study design that can recruit standard and comparable methods, and proper control groups, within sufficient time.108 Microbiome analysis, pre- and postintervention, has also been encouraged.108

Another potential explanation for the existing link between gastrointestinal disorders and migraine is the gut permeability,110 where the leaking of lipopolysaccharides from the lumen into the blood can trigger a proinflammatory response,111 which is known to play a role in migraine pathogenesis.112 In a group of migraine patients diagnosed with comorbid IBS, probiotics combined with an elimination diet were tested.113 Sixty patients were randomized into three groups to receive the elimination diet, probiotics, or diet plus probiotics.113 The study results demonstrated that the combination method was superior for improving migraine comorbid with IBS.113

In addition to gut composition, which was found different in migraine patients, collected samples from the oral cavity of patients with migraine have demonstrated different composition from controls.114,115 Significantly higher nitrate, nitrite, and nitric oxide reductase genes were found in oral cavity samples of migraine patients. Interestingly, nitrates and food additives are reported among headache triggers, and nitric oxide pathway has been linked to migraine.116,117 Therefore, bacterial composition can be investigated in oral cavity and fecal samples in migraine and composition might reveal differences from controls.114

Identification of the CGRP role in migraine, has led to the development of new targets118 such as monoclonal antibodies that target CGRP itself, or its receptor, and also new oral gepants, antagonists of CGRP receptor.119 Evidence is limited as if dietary components could interfere with CGRP in migraine. Cady and Durham treated rats with cocoa-enriched diets for 14 days and investigated the expression of CGRP in the trigeminal ganglion cells, where they reported a significant decrease in the expression.120 In cell models, CGRP secretion has also been diminished after treating cells with petasin, which is the active component of butterbur, grape seed, and ginger extract.121,122

In relation to CGRP, a new study123 has demonstrated that when migraine patients with episodic migraine were supplemented with vitamin D, they had lower headache days and disability assessed on the migraine-related disability score (MIDAS) showed a significant improvement after 12weeks.123 Researchers in this study analyzed the serum levels of CGRP and presented that in the group on vitamin D supplementation, CGRP level was significantly lower.123 Based on the findings and correlational analysis, the authors have proposed that vitamin D might exert some of its effect through lowering of the CGRP levels.123 A larger study with a longer duration together with supportive basic research studies to look into underlying mechanisms of vitamin D in lowering CGRP and exertion of antinociceptive effect through this path, have been suggested.123

Considering beneficial effects of targeting CGRP with recent compounds,118,119 this line of investigation remains open to identify how dietary components or patterns might interact with expression and function of CGRP to interact with migraine manifestations.

Neurologists often encourage their patients with migraine to follow a consistent lifestyle. This is based on the observation that sudden changes in any lifestyle component may provoke migraine attacks. This includes several components, such as exercise, sleep, workrest cycles, diet, etc. However, evidence is still limited. In addition, the pattern of diet or habits of dietary choices might be equally as important as content of the diets. A cross-sectional study in 2015124 that used logistic regression, found that migraine is associated with low intake of food, regardless of the type of food.

A review125 on dietary consistency has presented the topic from three different views to migraine. The authors have proposed migraine as an illness, a disease, and a state of inflammation.125 Within this proposed framework, the authors looked at the relationship between diet and migraine as a function of changes in these three.125 Other researchers have considered migraine a brain disorder of maladaptive response and have described a feedforward allostatic cascade model that can lead to migraine.126 In this model specific stressors such anxiety, noise, food, odors, and bright light can be tested. Each of these factors can contribute to the allostatic load with a different magnitude, and factors can be summed over time. Therefore, the authors have proposed that modification of these effectors or stressors can help to intervene with the skewed allostatic load in migraine.126 Independent of the viewpoint to migraine, maintaining consistency in daily living is not easy and most likely requires education, monitoring, and support, and scientifically driven patterns.125

Studies are vast in the literature to examine dietary triggers for migraine and to lesser to examine dietary intervention. However, the question remains open as to whether certain dietary intake patterns are specific to migraine and whether migraine pathogenesis would influence dietary choices and patterns. In this line, it is important to identify if the subtypes of migraine can have an influence on the choices. For example, if the state of aura would lead patients with migraine to select a specific dietary component or patterns, while those choices might be different from those patients who do not have aura, and in comparison with migraine-free individuals. To address this side of the diet-migraine relationship, studies with proper control groups, such as nonheadache and nonmigraine control groups, and including subtypes of migraine (episodic, chronic, with and without aura) would allow for a proper evaluation. However, the evidence is very limited. Pattern of food intake has been investigated in one study,124 where a large population of middle-aged women was included. This study124 was designed based on a hypothesis that migraine patients and healthy individuals are different when it comes to food intake and food avoidance behavior, and that subtypes of migraine (eg, with and without aura) may influence these behaviors even further. This study124 demonstrated that a migraine-specific pattern of food intake existed that was different from healthy individuals. The only exception was alcohol consumption. In addition, and based on the presence or absence of aura in migraine subtypes, the choice of certain food items was influenced. Those items were, for example, chocolate, processed meats, dairy products, and wine.124 Interestingly, lower intake of dietary compounds known as migraine triggers was not evident. This led to an assumption that those food items might have been avoided by patients within a particular subtype of migraine.124 Further studies, however, are required to investigate this arm of migrainediet relationship. Epidemiological findings have demonstrated that choice of diet by individuals with migraine is different from individuals without migraine and the difference reflects on several nutritional metrics,21 for instance, diet quality,127 diet composition,128 dietary schedule,50 and amount of consumption in a wide range of different foods.23,124,129 We still do not know if mechanisms underlying migraine pathogenesis might influence dietary intake.20,21 Future studies are warranted to identify the patterns and potential underlying mechanisms and to examine if migraine type, migraine frequency, and food intake are interrelated. Besides, longitudinal studies are preferred to cross-sectional studies.

Migraine pain and related disturbances may influence individuals with migraine to select a convenient, simple, or easy choice in diet, which might differ from those without migraine that have a tendency for a more complex dietary pattern. The choice can reflect on the amount, quality, timing, and patterns of dietary intake. This might be due to the fact that the hypothalamus has been found activated in the premonitory phase of migraine, the time that food cravings often occur.28,130 Food cravings, for instance for chocolate, have been reported to present and have accounted for triggering migraine attacks while this might be a part of the onset.1 Interestingly, chocolate has been a matter of investigation as one of the migraine triggers.131 A recent systematic review132 has looked into 25 studies that evaluated if chocolate acts as a trigger in migraine, where 23 studies reported that chocolate could trigger migraine. There were also three provocative studies133135 that tested the triggering effect of chocolate compared with placebo, and neither of those could identify a significant outcome. Therefore, based on these findings, the authors of the systematic review concluded that evidence is still lacking to draw any recommendation for migraine patients about eating or avoiding chocolate.132

Neurotransmitter, hormone, and adipocytokine levels in migraine patients are different compared with controls that might also influence the desire for food, or food intake or even the metabolic control of the hypothalamus18,136 in affected patients. For example, orexin A, was elevated in headache phase,32 while serotonin levels were lower during the interictal phase.30,31 Higher insulin resistance and elevated adipocytokines such as leptin are also reported in migraine patients compared with controls.33,34

The choice of mealtime by migraine patients might also affect the meal intake and its properties. There is a gap here for understanding how migraine history would influence a preferred mealtime in an attempt to manage migraines proactively. Mealtime can influence the content of meal depending on the time, and hence plays a role in the bidirectional loop of migraine-diet. In fact, a study from 2016137 has looked into the pattern of regular lifestyle behavior for three elements of sleep, mealtime, and daily exercise in patients with episodic and chronic migraine. This is the first study of the combined three variables compared with previous studies138140 that considered each domain separately. Findings from this study137 demonstrated that all three elements (ie, regular mealtime, regular sleep, and daily exercise) were lower in frequency among migraine patients with chronic migraine compared with episodic migraine. Interestingly, regular mealtime was found as the element that was adopted the best by both groups of migraine patients.137 The authors, therefore, proposed that self-regulated behaviors, such as regular mealtimes, would be beneficial for the affected patients to control their migraine.137 It is interesting to investigate whether genetic or epigenetic factors64 can influence the choice of mealtime by patients with migraine and if this differs between episodic and chronic migraine.

A small number of patients have been seen anecdotally to respond to the paleo diet or variations of this diet. The rationale follows a theory that modern era diseases, for example, diabetes, heart disease, and obesity were absent in the Paleolithic era. Therefore, a clear diet could also help prevent migraine. This diet is known for weight loss, and it is free from refined and processed food, additives and preservatives.

The gutbrain axis that is a bidirectional path, might also affect dietary choices here. Interestingly, the gutbrain axis has been discussed in terms of psychological aspects,141 named as gutbrain psychology, which brings mind to the equation of the brain and gut relationship. Based on this synchronism of gut, brain, and mind, it has been proposed that the gut microbiota could affect normal mental processes and under pathological mental and neurological disorders.141 Whether this can influence choice of diet in migraine, or when migraine is co-existent with other psychological conditions, eg, stress and anxiety, needs further investigation. This also remains to be tested as if other factors, eg, gender of migraine patients can affect this (by, eg, hormones or psychology-related factors). Figure 2 is an overview of the gutbrain axis and potential players in the bidirectional relationship of migraine and diet.

Figure 2 A bidirectional relationship of the gut and brain, and different factors that can potentially influence migrainediet bidirectional relationship within this system. Green arrows are toward improvement of migraine headache, while red arrows reflect on negative impact. For a comprehensive review on the gutbrain axis and migraine headache, please see Arzani et al.99

Taken together, a potential bidirectional relationship, where migraine influences food intake, and consumed food affects the manifestations of migraine, needs further investigation. The question, therefore, remains open as to whether migraine can affect dietary choices and to what extent, and how dietary choices can influence migraine. In a broader spectrum, the allostatic model in migraine126 could potentially help studying the influence of migraine on food intake and the influence of dietary intake on migraine. Table 1 provides an overview of the main points mentioned earlier for the dietmigraine relationship and considerations for future studies.

Table 1 A Summary of Main Elements in Bidirectional Aspects of DietMigraine and MigraineDiet Relationship

Diet as a potential trigger for migraine has been discussed for some time. Identification of potential dietary triggers for migraine125 has mainly emerged via keeping dairies, avoidance behavior, or elimination diets to help managing migraine.142,143 Some triggers appear common among the migraine population, while others appear to be unique to individuals. Therefore, identification of personal food triggers in each individual seems valuable to assist with a better way of coping with migraine. No particular migraine diet exists yet to lean on a strong evidence, and hence the investigation of dietary patterns is needed to confirm efficacy before recommending for migraine prevention. Types of evidence, including level of effect are, therefore, expected from these interventions. For each, one must consider the burden of various diets for patients and if any potential side effects or safety issues may occur.20

Comorbidities are also important to consider, such as IBS and in this regard, studying the role of the gutbrain axis is encouraged. Migraine has been also associated with cardiovascular and psychological disorders. Therefore, studying dietary interventions that can be beneficial for comorbid conditions are valuable. Dietary recommendations for migraine may aid in immediate control, slow progression, or prevention of diet-related comorbidities (eg, obesity, diabetes, and cardiovascular diseases). These recommendations are often included in a broader lifestyle modification, including sleep hygiene, stress management, regular exercise, or smoking cessation. A focus on maintenance of a consistent healthy lifestyle, in addition to nonpharmacological and pharmacological management of migraines seems to be the key for most of migraine patients.20 Implementation of any lifestyle changes, including dietary factors, needs a careful evaluation and a clear communication to help both clinicians and patients to achieve expected and reasonable goals. Education, monitoring, and support are essential elements in particular in long-term interventions and follow-ups.20 Effect of migraine or its evolution over age and among the genders for dietary choices, and dietary pattern is not known.51 Pattern, quality, and amount of food can also be influenced by geographical locations, cultural, and religious factors. These factors must be considered and reported in future studies of any potential bidirectional relationship between migraine and diet.

The author reports no conflicts of interest in this work.

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[Full text] A Bidirectional View of Migraine and Diet Relationship | NDT - Dove Medical Press

Make these traditional foods a part of your diet.

Highlights

Looking back at the last few years I realise that there was a resurgence of the "Forgotten" and Traditional". With everyone looking for that one perfect solution to their health problems, many age-old, ancient foods came back in favour once again. Health experts reminded us of the many benefits of using these foods in our diet that our parents and grandparents grew up eating. Here I am listing down 5 of the most popular foods that made a comeback with a bang.

(Also Read:7 Superfoods for Beautiful Skin)

The Famous Five Ancient Foods that rocked our world are:

Quinoa:

Pronounced ken'wa, kinwa or kinuwa, it had everyone swooning over its rich antioxidant flavonoids quercetin and kaempferol. Being gluten-free and having a complete protein profile, it is one of the healthiest grains to choose. We Indians made quinoa pulao, biryani and used quinoa flour for chappatis, dosa etc. But, hey, you can never have too much of a good thing!

(Also Read:8 Ways to Include Quinoa in Your Daily Diet)

Amaranth:

I first heard of it while studying in college. Called the poor man's cereal, it is hardy humble crop. Nutritionally sensational - with high a quality protein content of 13-14%, this gluten free pseudo grain leaves the others far behind. While Amaranth is popped like corn in South America, we have traditionally used it as breakfast porridge. Its recent popularity has pushed it to being a part of ready-to-eat breakfast cereals, muffins, Tabbouleh, granola et al. Way to go.

Goji Berries:

These are the fruits of the acai palm tree. They have heart-healthy fats, natural antioxidants, Vitamin C and Carotene, fibre and pre-biotic sugars. Their health benefits have placed them amongst the Superfoods. Suddenly they are a celebrated ingredient of lots of recipes and trail mixes. I even found a spicy version to cater to Indian tastes.

Makhana:

These Foxnuts popped up to the top of the snack chart in the recent times. You can buy them in wasabi, caramel, peri peri and other endless flavours. Good snack for the heart and diabetes patients.

(Also Read:9 Health Benefits Of Makhanas: The Desi Snack That's Making A Comeback)

Promoted

Haldi:

Now that we know about its anti-inflammatory properties, this spice of Indian kitchens has become the toast of the world. It is being added to roasted vegetables, smoothies, sprinkled on avocados, and the raw root is a part of healthy salads too. The latest fad is turmeric latte and turmeric tea. We always knew it, now the world is acknowledging it.

About Rupali DattaRupali Datta is a Clinical Nutritionist and has worked in leading corporate hospitals. She has created and lead teams of professionals to deliver clinical solutions for patients across all medical specialties including critical care. She is a member of the Indian Dietetic Association and Indian Association of Parenteral and Enteral Nutrition.

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5 Ancient Superfoods That Made A Comeback In Healthy Modern Diets With A Bang - NDTV Food

Whenever you are recuperating from an illness, or are looking to gain your strength, it is advisable that you eat healthy. It is known that your diet plays a significant role in reducing the risk of many diseases, including cancer. Shweta Mahadik, a dietician at Fortis Hospital, Kalyan, advises that people, especially those undergoing treatment for cancer, incorporate certain fruits and vegetables in their diet so as to slow down its growth and reduce certain side-effects of treatment.

* Apples: Apples contain a variety of phytochemicals, including quercetin, catechin, phloridzine, and chlorogenic acid, which are major antioxidants. Apples are a good source of dietary fibre and polyphenol compounds that work with gut microbes to boost cancer-fighting defences. Many studies have found consumption of apples can lower the risk of estrogen receptor, which is the negative form of breast cancer.

* Oranges: Some citrus fruits, particularly tangerines and oranges, have anti-angiogenic and anti-tumor activity. It is noted that individuals who eat citrus fruit daily have a lower risk of certain cancers, including those of lung, colorectal, and stomach. Two flavonoids abundant in citrus fruits are nobiletin and ascorbic acid (vitamin C), which have been shown to inhibit the growth and spread of tumors.

* Cranberries: Cranberry contains ursolic acid and proanthocyanidins. Regular consumption of cranberry extract inhibits the growth of breast cancer, colon cancer, cervical cancer, glioblastoma, leukemia, lung cancer, melanoma, oral cavity cancer, prostate cancer, and renal cancer cell lines.

* Berries: Berries are a rich source of many nutrients such as vitamins A, C, E, carotenoids, folate, calcium, selenium, simple and complex phenols and phytosterols. Anthocyanosides and resveratrol are one of the most active antioxidants found in blueberries. These antioxidants have anti-cancer effects, including radical scavenging activity, activation of phase II detoxifying enzymes, and decreased proliferation and inflammation of cells. Resveratrol, which is also found in the skin of red grapes, has several health benefits. It also displays chemotherapeutic properties such as anti-inflammation.

The dietician suggests some ideas for improving your cancer therapy response:

If there is the loss of appetite:

Eat five or six smaller meals per day Start with a high-protein diet while your appetite is strongest Keep favourite high-calorie foods and beverages within easy reach Try to be as physically active as you can, to help stimulate your appetite

For nausea and vomiting:

Have small and frequent meals Eating foods and sipping on clear liquids at room temperature or cooler may be easier to tolerate Avoid high-fat, greasy, spicy, or overly sweet foods Avoid foods with a strong odour Sip on beverages between meals rather than with meals For vomiting, avoid eating until vomiting is controlled, then try sipping on small amounts of clear liquids such as broth or cranberry juice. It may also be beneficial to nibble on plain foods such as bread, khakra, crackers

For fatigue:

Try to drink plenty of fluids. Being dehydrated can make fatigue worse. Aim for at least eight cups of hydrating fluid each day unless advised to restrict fluids for another medical condition. Hydrating fluids include water, fruit juices, broth, soup, smoothies.

Diarrhoea:

Drink plenty of liquids such as water, fruit juices, soup broth, lemon water, black tea with lemon Eat small amounts of soft, bland foods Include water-soluble foods such as bananas, apple, oats in your diet

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Add these foods to your diet to beat cancer - The Indian Express

A new year is upon us, and despite the challenges we've had to face over the past several months, there appears to be light at the end of the tunnel. Now more than ever, people are looking for ways to optimize their health, and those with thyroid conditions are no exception.

Patients will often inquire about a "thyroid diet": dietary changes they can make, supplements they can take, or toxins they can avoid to treat or reverse their thyroid disease. How can I improve symptoms of hypothyroidism beyond traditional medical therapy? How can I lower serum thyroid autoantibody titers? How much of this food or supplement would be too much for my thyroid?

Truth be told, there is a lot of information out there that may sound compelling. However, the evidence is usually low quality and therefore is less than ideal as a basis for clinical recommendations. Here, we will discuss the most popular nutritional topics related to thyroid disease.

Thyroid hormone production requires adequate levels of circulating iodide taken in through the diet or in supplements. Insufficient iodine places an individual at risk of developing or worsening hypothyroidism. The Institute of Medicine of the National Academies recommends that adults take in 150 g of iodine per day, whereas pregnant and lactating women are advised higher amounts (220 g/d and 290 g/d, respectively).

Common dietary sources of iodine include iodized salt, seafood (including seaweed and fish), and some breads and grains. It is important to note that sea salt, despite the name, does not naturally contain iodine.

Iodine is not required to be labeled on food packaging in the United States, so dietary sources may be difficult to identify. And even though iodine levels can be measured in a person's urine or blood, doing so is not particularly useful because the levels reflect iodine content from only the past few days. Fortunately, most of the United States is considered iodine sufficient.

Some individuals with dietary restrictions may be at risk for low iodine. Recommending an iodine supplement of 150 g/d is particularly relevant for women who are considering pregnancy; already pregnant; or postpartum and breastfeeding, when iodine needs are greater.

Tablets labeled "iodine for thyroid health" are commonly available without a prescription and may contain several hundredfold the daily recommended amount of iodine in just a single dose. Other products labeled "for thyroid support" contain spirulina or kelp, which naturally contain iodine but in varying amounts that may potentially be excessive.

Taking in too much iodine may cause the thyroid to shut off as a result of the excess iodine (iodine-induced hypothyroidism) or to make excess thyroid hormone (iodine-induced hyperthyroidism). There is also evidence that chronic iodine excess may induce autoimmune thyroiditis, because iodinated thyroglobulin is immunogenic. For these reasons, the American Thyroid Association recommends avoiding supplements containing >500 g of iodine per daily dose.

The term "goitrogen" refers to any substance that can produce goiter or an enlarged thyroid gland. Goitrogenic substances include those that decrease the amount of available iodine to the thyroid and those that inhibit any of the other components of normal thyroid hormone production. The most common examples of goitrogens in the diet are cruciferous vegetables and soy products.

Cruciferous vegetables are defined as those in the Brassica genus and include broccoli, cabbage, Brussels sprouts, kale, turnips, cauliflower, collard greens, and bok choy. They are rich in glucosinolates and other substances that interfere with various steps in the thyroid hormone synthesis pathway. Eating cruciferous vegetables in healthy amounts certainly has its benefits, but too much and on a chronic basis may lead to or exacerbate hypothyroidism.

So how much is too much? Data on the amount of cruciferous vegetable intake needed to adversely affect thyroid function are extremely limited. In a study of euthyroid volunteers who ingested commercial kale juice twice per day for 7 days, mean 6-hour thyroid radioiodine uptake decreased by 2.52% compared with baseline values, but serum thyroid function tests were unchanged.

In an extreme example, a case report described the development of myxedema coma in an 88-year-old Chinese woman who consumed 1.0-1.5 kg of raw bok choy daily for several months in an attempt to improve her diabetes control.

More recently, however, a randomized clinical trial of euthyroid participants who ingested a broccoli sprout beverage for 12 weeks showed no changes in their serum thyroid function tests, thyroglobulin levels, or thyroid autoimmunity status compared with those in the placebo group.

So how might one address patients' questions about whether to avoid eating cruciferous vegetables? We tell both euthyroid and hypothyroid patients that although older data have suggested that frequent intake of large amounts of cruciferous vegetables may decrease thyroid hormone production, more recent clinical studies affirm that there is absolutely no need to completely stop eating these healthy foods.

Common sense is important on this topic. We advise a well-balanced diet, one that includes cruciferous vegetables in reasonable amounts. The problem is that there is little evidence of what is "reasonable" with regard to cruciferous vegetable consumption and thyroid health.

Dietary soy products, including soy milk, tofu, soy sauce, tempeh, and miso, contain isoflavones polyphenolic compounds also classified as phytoestrogens for their estrogen-like effects. Because isoflavones can inhibit the action of thyroid peroxidase, which is required for thyroid hormone synthesis, it has been proposed that dietary soy intake may increase the risk for hypothyroidism. Similarly, it is possible that a higher dose of thyroid hormone replacement may be required in patients being treated for hypothyroidism who consume high amounts of soy.

But what does the bulk of the scientific evidence show? In euthyroid individuals living in iodine-replete areas, consumption of normal amounts of soy probably has very little, if any, adverse effects on serum thyroid function. High consumption of soy among both euthyroid and subclinically hypothyroid individuals has been correlated with only minor elevations in serum thyroid-stimulating hormone (TSH)levels; there were no changes in free thyroid hormone levels.

An exception is soy-based infant formula fed to neonates with congenital hypothyroidism. An increase in the dose of levothyroxine may be required to adequately address their thyroid hormone needs.

In general, we advise our adult patients that a reasonable, normal amount of soy consumption is generally safe. There is no reason to avoid soy altogether if a patient with hypothyroidism is being treated with thyroid hormone replacement medication.

Selenium. Selenium is a micronutrient important for thyroid hormone metabolism. The US recommended daily allowance for selenium in men and nonpregnant, nonlactating women is 55 g. The richest dietary sources of selenium are seafood and organ meats. Typical sources in the US diet are breads, grains, meat, poultry, fish, and eggs.

The tolerable upper intake level for selenium is 400 g/d.Although selenium toxicity is not commonly encountered in routine clinical practice, symptoms of excessive intake include nausea; nail discoloration, brittleness, and loss; hair loss; fatigue; irritability; and foul breath (often described as "garlic breath").

The majority of data on selenium and thyroid disease are regarding chronic autoimmune thyroiditis. Some studies have suggested that selenium supplementation in autoimmune thyroid disease may be beneficial, because low levels have been associated with increased risks for goiter and thyroid nodules. However, although taking selenium can decrease serum thyroid autoantibody titers over the short term, it remains unclear whether these antibody reductions correlate with the long-term maintenance of normal thyroid function or with decreased adverse obstetric outcomes in pregnant women with serum thyroid antibody positivity.

We don't generally recommend selenium supplementation to our patients for the sole purpose of benefiting thyroid dysfunction or thyroid autoimmunity. One exception, however, is in patients with mild Graves ophthalmopathy. In this population, selenium supplementation can improve quality of life and the course of eye disease. The European Thyroid Association/European Group on Graves' Orbitopathy recommends 200 mg daily as a 6-month course for such patients.

Zinc, copper, and magnesium. The roles of zinc, copper, and magnesium in thyroid hormone synthesis and metabolism are unfortunately less well defined. Serum levels of zinc, copper, and selenium have been inconsistently associated with free or total serum thyroid hormone levels, but a meta-analysis suggested a relationship between levels of selenium, copper, and magnesium with thyroid cancer. Given the available evidence, we advise that supplementation of these trace minerals solely for the purpose of promoting thyroid function is unsupported.

Fluoride. Fluoride is found naturally in the environment or artificially in public drinking water (added for prevention of dental caries). It is also present in such products as tea, processed foods, dental products, supplements, and foods sprayed with fluoride-containing pesticides.

Animal studies dating back to the 1970s have described reductions in serum thyroid hormone levels due to fluoride exposure, although a clear mechanism has not been established. In humans, studies examining the relationship between fluoride exposure and hypothyroidism have shown conflicting results. A more recent population-based study described a mild increase in serum TSH levels among iodine-deficient adults with higher levels of urinary fluoride.

Whether these findings are clinically relevant remains unclear in the absence rigorous clinical studies. On the basis of the available observational data, it is difficult to determine what degree of fluoride exposure may adversely affect thyroid health.

Finally, popular in the functional medicine community are such interventions as gluten-free diets; sugar-free diets; and probiotics for promoting thyroid health and treating "leaky gut syndrome," the theory that increased intestinal permeability leads to various diseases. Do we have data to back up these recommendations?

Gluten-free diet. Good evidence supports the relationship between celiac disease and autoimmune thyroid disease. This is expected, given the known increased risk for another autoimmune disorder when one has already been diagnosed with a first.

A meta-analysis of nearly 95,000 patients showed a threefold increase in thyroid disease (in particular, Hashimoto thyroiditis) among those with celiac disease compared with control participants who did not have celiac disease. Thus, some have proposed screening patients with autoimmune thyroid disease for celiac disease and vice versa a reasonable consideration, particularly when there are suggestive symptoms of the other condition.

Of course, this then leads us to wonder: What is the effect of a gluten-free diet on thyroid autoimmunity, a risk factor for thyroid dysfunction? Can staying away from gluten decrease the risk of developing Hashimoto thyroiditis in those with celiac disease?

There are some limited studies on this topic. One small study showed decreased serum thyroid antibody titers but no change in serum TSH or thyroid hormone levels among participants with Hashimoto thyroiditis who followed a gluten-free diet for 6 months. In contrast, another study of patients with celiac disease showed no effect of a gluten-free diet on serum thyroid function tests, serum thyroid antibodies, or thyroid ultrasound findings after 1 year on the diet.

It is challenging to advise patients on the basis of these small observational studies with inconsistent results. At present, there are no data on whether maintaining a gluten-free diet in the absence of celiac disease plays a role in the health of patients with or without established thyroid disease.

Other eating patterns. Unfortunately, there are no rigorous data regarding whether "leaky gut syndrome," a sugar-free diet, or use of probiotics influences the thyroid. A recent study exploring differences in food consumption patterns between patients with and those without Hashimoto thyroiditis found that patients with Hashimoto thyroiditis tended to eat more animal fat and processed meat, whereas those without this condition tended to eat more red meat, whole grains, and plant oils. The clinical significance of the self-reported dietary trends among these groups remains unclear. Further studies are needed to investigate whether there is a link between these eating patterns and thyroid autoimmunity.

Coffee, tea, and alcohol appear to have no effect on thyroid cancer risk, although coffee decreases the absorption of oral levothyroxine in individuals being treated for hypothyroidism.

The potential benefit of vitamin D as a preventive or therapeutic agent for various thyroid diseases remains unclear.

So where does this leave us? We must have frank conversations with our patients, acknowledging that the relationships among thyroid disease, diet, and nutritional supplements are complex. Certainly, much remains to be better understood through continued research.

In the meantime, the following recommendations are safe and supported by sound data: 150 g of iodine daily in those with dietary restrictions or who are considering pregnancy, currently pregnant, or breastfeeding; not avoiding cruciferous vegetables or soy in adults, if consumed in reasonable amounts; and consulting a healthcare professional about thyroid eye disease, for which selenium might be of benefit. It is appropriate to advise patients that other commonly touted therapies for thyroid health are less supported, with quite limited and inconsistent data.

Angela M. Leung, MD, MSc, is an endocrinologist at UCLA Health and the VA Greater Los Angeles Healthcare System and an associate professor of medicine in the Division of Endocrinology, Diabetes, and Metabolism at the UCLA David Geffen School of Medicine. She speaks on the topics of iodine nutrition, environmental thyroid toxicants, thyroid nodules, and thyroid cancer and serves on the Medscape Endocrinology advisory board.

Gonzalo J. Acosta, MD, is an endocrinology fellow at UCLA Health and the VA Greater Los Angeles Healthcare System.

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Excerpt from:
'Thyroid Diet': What's the Evidence? - Medscape

Unless you're one of the lucky ones who have been blessed with a photographic memory, most people could admit that they desire to improve their memory in some way or anotherwhether to clear up some fogginess after a brain injury, reverse mental decline or they're just forgetful.

Activities like meditation, studying, and even doing crossword puzzles have been said to give memories a helping hand in working to their fullest potential. But there's also something that's fairly simple to do to help boost memory: make small changes in your diet.

Here are some healthy diet changes that can make a lasting impact on your memory, and for even more healthy tips, be sure to check out our list of The 7 Healthiest Foods to Eat Right Now.

Remember as a kid when you couldn't leave the table until all of the greens on your plate were gone? Although we might not have appreciated it, even from an early age there's an understanding that leafy greens are a healthy source of vitamins. According to health coach Cecilia M. Serban, leafy greens like kale, microgreens, and spinach are packed with vitamins that are beneficial to brain function and memory.

"Leafy greens such as kale, spinach, collards, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene," Serban says.

Here are The Healthiest Types of Lettuce and Leafy Greens Ranked by Nutrition.

Blueberries go great with nearly everythingin a smoothie, on top of pancakes, in a fruit salad. The same can be said for several other berries as well. They're healthy and delicious treats, and on top of that, they can even help boost your memory.

"Berries, especially dark ones like blackberries, blueberries, and even cherries, can greatly benefit your memory function as well," says Ashlee Van Buskirk, the owner of the fitness and nutrition coaching business WholeIntent. "This is because they are packed with anthocyanins and other flavonoids that have been thoroughly studied and linked to memory function."

No wonder blueberries are considered The One Snack Food To Eat for a Longer Life!

Rather than pouring another bowl of sugary cereal, or an instant breakfast that can be made in the microwave or toaster, consider switching to a regular consumption of eggs in the morning to make an impact on your memory.

"Growing research indicates that choline, a nutrient found in eggs, may have important benefits for cognition in older adults," Registered Dietitian Katherine Brooking says. "New studies are exploring how choline throughout life may have lasting effects on cognition and one study found moderate egg consumption may have a beneficial association with certain areas of cognitive performance in middle-aged to older adults."

Need some ideas? Check out our list of71+ Best Healthy Egg Recipes.

A good way to start building the brainpower that will lead to a more lasting memory is by consuming foods that contain omega-3 fatty acids, like nuts, seeds and cold-water fish like salmon. A study by Harvard Health found that there is an encouraging link between consuming the polyunsaturated fats and building a stronger memory.

"A study showed that after 6 months of omega-3 supplementation, the cognition level and memory of the young adult test subjects had increased," says Kerri Axelrod, a holistic health coach and nutrition consultant.

Plant oils and certain fortified foods are also high in omega-3 fatty acids. Stock up on some of these foods with this list of26 Best Omega-3 Foods.

Think about your last wild night outit might be hard to remember and not just because the pandemic has kept us all inside for so long. It's not much of a surprise to learn that alcohol has a negative impact on memory, and while it's common knowledge that drinking can lead to hazy memories, it's less commonly known that binge drinking directly impacts your brain's capability to store memories.

"Repeated episodes of binge drinking can damage the hippocampus, a part of your brain that is essential for your memory," says Van Buskirk. "You can have a drink or two now and again, but try to avoid excessive alcohol intake, especially on a regular basis."

With a bitter, musky taste, turmeric is a valuable spice addition to foods like curries, rice pilaf, or soupadding a kick of colour with its orange hue as well. It also makes a tasty addition to eggs, salad dressing, and smoothies. Turmeric is not just beneficial for the taste buds, it can also be helpful for strengthening memory skills.

"In a study done on curcumin, the main component of turmeric, it was shown that the memory of many Alzheimer's patients increased significantly after the introduction of turmeric in supplement form," Axelrod says.

Axelrod recommends using black pepper alongside turmeric, as it increases curcumin absorption.

Here are5 Foods To Help Prevent Alzheimer's, According to Doctors

Read any interview with a celebrity on their glowing skin and "skincare routine" and the answer is almost always the samethey just drink a ton of water. Whether they're being fully truthful or not, the benefits of staying well-hydrated have not gone unnoticed. The Mayo Clinic recommends drinking 15.5 cups of water per day for men and 11.5 cups of water per day for women. as water promotes cardiovascular health, cleanses your body, and keeps skin looking great. According to Megan Byrd, RD and food blogger at The Oregon Dietitian, it's also great for keeping your memory sharp.

"Many studies have shown that even being slightly dehydrated can decrease your attention and short-term memory," says Byrd. "Just by drinking more water, you can improve your cognitive function and memory."

Get started on your water intake today! Here's How Much Water You Need to Drink.

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7 Healthy Diet Changes That Improve Your Memory | Eat This Not That - Eat This, Not That