An eating plan consisting of a variety of whole, plant-based foods supports the gut microbiome in producing a diverse population of bacteria and other microorganisms needed for overall health.
Diet can influence inflammation, which can influence microbiome bacteria. A systemic relationship exists between the microbiome and the body as a whole, affecting illness or health, as well as how the gut interacts with the brain. (Think brain fog, anxiety, depression, OCD, ADD and memory issues)
A healthy approach to eating that includes fruits, vegetables and teas can increase the diversity of gut microbiota.
Ingredients:
¾ cup canned coconut cream (this can by found by the canned coconut milk)
1 cup canned 100% pumpkin puree
1 tablespoon pure maple syrup (Stevia, Truvia or Monk Fruit)
½ teaspoon ground cinnamon
Pinch ground ginger
Pinch nutmeg
Pinch salt
Roasted salted pecans, for garnish (optional, but highly recommended)
Instructions:
Place coconut cream and pumpkin puree in a mixing bowl and whip with an electric mixer until fluffy.
Add sweetener, cinnamon, ginger, nutmeg and salt and whip again until smooth.
Scoop the pudding into serving dishes and place in the fridge until ready to serve. Garnish with desired toppings.
Serves 2
• Your body contains about 11 gallons of water: Your blood is 85 percent water; your muscles 80 percent; your brain 75 percent and your bones are 25 percent water, which illustrates the importance water plays in your health
• Drinking 16 ounces of water can raise your metabolic rate by as much as 30 percent; a 2 percent level of dehydration has been shown to cause a 10 percent decrease in athletic performance
• When dehydrated, your brain shrinks in volume. This shrinking is what causes a dehydration headache. Even mild or temporary dehydration can alter your brain function and impact your mood
• Dehydration-induced effects such as sleepiness, fatigue, moodiness and confusion are easily reversed within 20 minutes of drinking some water.
Cold water absorbs 20 percent faster than tepid water, so to increase the speed of recuperation, drink chilled water.
Symptoms of Dehydration
Fatigue and/or dizziness
Headache
Foggy thinking and poor concentration
Chills
Muscle cramps
Back or joint ache
Dry or sticky mouth
Constipation
Infrequent urination; dark, concentrated urine or low urine output
Mood swings; increased tension or anxiety
Sugar cravings
(64-120 ounces of water per day depending on foods eaten, activity and climate)
If just the thought of what to make for dinner tonight gives you a piercing headache, perhaps you should consider searing up some salmon to get some omega-3 for migraines.
A study in BMJ looked at adults who frequently suffer from migraines. Participants who followed a diet high in omega-3 fatty acids sourced from fatty fish, like salmon and sardines, for 16 weeks experienced a shorter duration of headaches per day and fewer instances of headaches per month. This was compared with those who followed a control diet with normal levels of omega-3 and omega-6 fatty acids. Especially good was a diet with high omega-3s and low omega-6 fatty acids from vegetable oils and seeds.
In addition to the benefits of omega-3 for migraines, the findings also revealed that those who followed the intervention diets experienced less severe headaches, compared with those on the control diet, which mimicked typical U.S. intakes of these fats. Improving the dietary ratio of omega-3s to omega-6s may tamp down pain-inducing inflammation in the brain and offer relief to the millions of migraine sufferers in America.
