“Health Benefits of Hot Peppers”

Banish Migraines: Spray hot pepper up your nose? Sure, it may sting. But it also may stop your migraine pain. The spray has a special formula of capsaicin, a chemical in the part of the pepper that holds the seeds. It numbs your brain’s trigeminal nerve, where some migraines and severe headaches start. Seven out of 10 people in a study who had cluster, tension, and other headaches had total relief for a while. All said the sharp tingle was worth it.

Extend Your Life: Pop a pepper, and you might live longer. One large study showed that adults who ate at least one fresh or dried hot red chili pepper a month for almost 20 years lowered their chances of death by 13%. Researchers aren’t sure why, but they think some credit may be due to the peppers’ nutrients and their power to fight inflammation and obesity.

Clear a Runny Nose: Got a sneezy, runny, or stopped-up nose that your doctor calls non-allergic rhinitis? That’s when your nose runs constantly but it’s not from a cold, allergies, or cigarette smoke. If so, then a whiff of capsaicin may help calm your symptoms. It’ll smart at first, and may even seem to worsen your misery. But capsaicin will kick in soon after. Your stuffiness might not bother you for a few months.

Speed Metabolism: The total-body flush you sense when you eat a hot pepper is more than a feeling. Capsaicin -- the chemical behind the zing -- amps up the rate at which your whole body heats up. It also activates a sensory neuron called TRPV1, which helps keep fat from building up and controls your appetite. This metabolism-quickening combo might help you lose weight. Researchers hope to apply this knowledge to curb weight gain.

Scramble Pain Signals: Capsaicin triggers a heat sensation to nerve cells that normally yell: “Pain!” The message to your brain reads: “Hot!” This signal-switch trick has been used for centuries to help control pain.

Soothe Arthritis: Capsaicin is the super ingredient in many creams, lotions, and patches that bring on heat to quickly quash pain. In one study, it cut discomfort from arthritis and fibromyalgia by half in just a few weeks. Results from other studies were less convincing, suggesting capsaicin works best when coupled with another pain reliever. Either way, you need to reapply it often.

Fight Cancer: In the lab, capsaicin seems to kill cells linked to more than 40 types of cancer, including the colon, liver, lung, and pancreatic cancers and leukemia. The spicy chemical changes how some genes linked with cancer cells act and even stops them from growing. But other research suggests capsaicin itself may be linked to cancer. More studies are needed.

Preserve Food: Hot peppers are natural antimicrobials. That means they kill germs and other microorganisms that can spoil canned or packaged foods. Manufacturers are testing to see if chili pepper extracts could be a better choice than artificial preservatives.

Boost Your Body: Fiery peppers pack major health perks. In terms of vitamin C, they beat oranges 3 to 1. They’re also stuffed with vitamins A, B, and E. Some studies suggest capsaicin acts as an antioxidant to protect your cells and helps tamp down inflammation.

Watch the Names: Chile is Spanish for pepper. In Mexico, a chile can be any kind of pepper, even mild or sweet. But almost anywhere else, chile or chili means hot. Varieties of hot pepper include Anaheim, cayenne, habanero, jalapeno, paprika, Tabasco, and some bell peppers. If you see a scary name like Ghost, Scorpion, or Reaper, it means beware.

How Hot Is Hot? Hot peppers have their own rankings. The Scoville heat scale rates the capsaicin level based on how much sugar water it takes to neutralize the heat. It ranges from 0 to 1,641,183 Scoville heat units (SHU). The top score is for the Carolina Reaper, the hottest pepper on earth. Buying tips: Dried peppers are hotter than fresh. The thinner the stem, usually the hotter the pepper.

Snack Attacks: Super-spicy snacks are scorching the snack scene. But too much hot pepper can give you belly pain, nausea, vomiting, diarrhea, or a burning feeling in your gut. Even kids are ending up in the ER after too much munching. A safer hack to kick up your flavor is to sprinkle a little hot pepper on popcorn or sweet potato fries.

Pepper Prep: A dash of peppers can go on just about any dish. Keep a bag of frozen chopped or sliced peppers on standby to add instant color and flavor to any meal. Dice fresh peppers to dress up pizza and pasta. You can also grill or roast them for a change of taste. Be sure to wear rubber gloves when handling superhot peppers like jalapeno and serrano. Remove the seeds to tone down the temp.

Capsaicin 911: You’ll know right away if you have a brush with the hot stuff. It can even trigger your asthma if you inhale it. If you eat a real flamer, skip the water and take small sips of milk, or reach for the ice cream or cottage cheese. Water doesn’t dissolve capsaicin, but milk fat does. If you don’t do dairy, eat a piece of bread or other starchy food. If it gets on your skin or in your eyes, flush well with warm water.

Reviewed by: Melinda Ratini, DO, MS on October 03, 2018

Sources:

ChemMatters: “Muy Caliente!”
National Gardening Association: “Edible of the Month: Hot Peppers,” “Pepper Types,” “Some Like It Hot.”
Arthritis Foundation: “Supplement Guide: Capsaicin.”
Harvard Health Publishing: “Ask the Doctor: How Does Hot Pepper Cream Work to Relieve Pain?”
American Institute for Cancer Research: “Some Like It Hot.”
New Mexico State University: “Know Your Chile Peppers.”
Practical Neurology: “Migraine Spray Aims to Reduce Headache Pain With Capsaicin.”
Journal of Herbs, Spices & Medicinal Plants: “Nutritional and Medical Importance of Red Pepper (Capsicum spp.).”
European Journal of Physiology: “Structure and Function of TRPV1.”
Bioscience Reports: “Dietary Capsaicin and Its Anti-Obesity Potency: From Mechanism to Clinical Implications.”
Physiology & Behavior: “The Effects of Hedonically Acceptable Red Pepper Doses on Thermogenesis and Appetite,” “Some Like it Hot: Testosterone Predicts Laboratory Eating Behavior of Spicy Food.”
Cleveland Clinic: “What Hot Spice Can Speed Your Metabolism?” 
International Journal of Cancer Research and Treatment: “Anticancer Properties of Capsaicin Against Human Cancer.”
Chinese Medical Journal: “High Spicy Food Intake and Risk of Cancer: A Meta-analysis of Case-control Studies.”
PLoS One :  "The Association of Hot Red Chili Pepper Consumption and Mortality: A Large Population-Based Cohort Study.”
Uisahak: “Medieval European Medicine and Asian Spices.”
Guinness World Records: “Hottest Chilli Pepper.”
National Capital Poison Center: “Capsaicin: When the ‘Chili’ is Too Hot.”
St. Louis Children’s Hospital: “The Worst Junk Foods For Your Kids.”
American Institute for Cancer Research: “Some Like It Hot.”
Biotechnic & Histochemistry: “Effects of Capsaicin on Testis Ghrelin Expression in Mice.”
University of the District of Columbia Center for Nutrition, Diet and Heath: “Peppers.”
Journal of Infectious Diseases & Therapy: “Antimicrobial Properties of Chili Pepper.”
Current Allergy and Asthma Reports: “Capsaicin for Rhinitis.”
Journal of Ethnopharmacology: “Antioxidant and anti-inflammatory properties of Capsicum baccatum: From traditional use to scientific approach.”

Much Love, Dr.Shermaine #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2Live #FeelFree2SignUpAndFollow 

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk. 

"Annihilate Anxiety"

“Do not be anxious about anything…” (Philippians 4:6 NIV)

The word “Annihilate” means to “Destroy Completely!” It’s Latin Origin “Annihilare” literally means to “Reduce to Nothing!” And that’s exactly what we’re going to do today to Anxiety: “Reduce it to Nothing!” 

           

Edith Armstrong shares with us one of her best habits: “I keep the telephone of my mind open to peace, harmony, health, love and abundance. Then, whenever doubt, anxiety or fear try to call me, they keep getting a busy signal—and soon they’ll forget my number.”

           

“Anxiety” is “an anxious feeling or state.” You see, when you’re “Anxious” it means you are “experiencing worry or unease; or very eager and concerned to do something.” Its Latin Origin comes from “Angere” which literally means “To Choke.”

           

“To Choke” is to “prevent (someone) from breathing by constricting or obstructing the throat or depriving of air; to have trouble breathing; and to hinder movement.”

           

People of God, it is the desire of the enemy to utilize the weapon of “Anxiety”, “To Choke” you by preventing you from using what’s in you (Breath) that sustains your very life! He desires to deprive you of what God gave you so that you will be hindered in moving forward! That’s why it’s so vital that we Annihilate Anxiety which is one of Satan’s strongest weapons in attempting to annihilate us and the destiny we carry within!

“The thief’s purpose is to steal and kill and destroy…” (John 10:10 NLT).

           

Therefore, guard your mind and stop allowing the devil to use anxiety against you, stealing your joy; killing your dreams and destroying your destiny! Instead keep your mind on 1 Peter 5:8-11, “Keep a cool head. Stay alert. The Devil is poised to pounce, and would like nothing better than to catch you napping. Keep your guard up. You’re not the only ones plunged into these hard times. It’s the same with Christians all over the world. So keep a firm grip on the faith. The suffering won’t last forever. It won’t be long before this generous God who has great plans for us in Christ—eternal and glorious plans they are! - will have you put together and on your feet for good. He gets the last word; yes, he does.” (MSG).

           

Understand that anxiety starts as a trickle then creates a channel in our mind through which all our thoughts begin to flow. Arthur Somers Roche said: “Anxiety is a thin stream of fear trickling through the mind. If encouraged, it cuts a channel into which all other thoughts are drained.”       

           

With that said, most of our anxieties fall into three categories:

1) Anxiety About Things We All Face: like aging, disability, retirement, loneliness, financial uncertainty, accidents, illness, losing a loved one, and death.

2) Anxiety About Things We All Must Do: like making decisions, starting and ending relationships, losing weight, changing careers, making a mistake.

3) Anxiety Reflecting Our Inner State of Mind: These anxieties reveal how we feel about our ability to handle things. For example, fear of rejection can affect every relationship in your life. In order to avoid being hurt you shut others out, your world grows smaller and your opportunities for personal growth are more limited.

If you think about it, many of our anxieties can be reduced to one question, "What if I can't handle it?" Your mind is always the battlefield where victory is won or lost! So ask yourself, "Would I still be anxious if I knew for certain I could handle anything that came up?" The answer is No! Because anxiety can't immobilize you and steal your joy when you know you can handle whatever happens! You say, "That sounds too simple." But not when you bring God and His Word into the picture!

Here are three great Anxiety Eliminating Scriptures you can stand on when times are tough:

1) "I can do All things through Christ who strengthens me" (Philippians 4:13 NKJV).

2) "Do Not be anxious about Anything, but in Everything, by prayer and petition, with thanksgiving, present your requests to God. And the Peace of God, which transcends All understanding, will Guard your Hearts and your Minds in Christ Jesus" (Philippians 4:6-7 NIV).

3) “You will keep him in Perfect Peace, Whose Mind is Stayed on You, Because he Trusts In You.” (Isaiah 26:3 NKJV).

           

“Fear is a habit; so is self-pity, defeat, anxiety, despair, hopelessness and resignation. You can eliminate all of these negative habits with two simple resolves: I can! And, I will!”  (Author Unknown)

“Every tomorrow has two handles. We can take hold of it with the handle of anxiety or the handle of faith.” (Henry Ward Beecher).

           

And my personal favorite: “Anxiety is the mark of spiritual insecurity.” (Thomas Merton).

           

The next time anxiety arises, lift John 10:28 over it, “And I give them eternal life, and they shall Never lose it or perish throughout the ages. [To All eternity they shall Never By Any Means be destroyed.] And No One is able to snatch them out of My Hand.” (AMP).           

“Do not be anxious about anything…” (Philippians 4:6 NIV)

We all face times when we must choose between Faith and Anxiety. A woman trapped in an abusive relationship must choose between getting help, getting out or staying stuck. A young person being pressured to do drugs can choose to give in, or say, 'no' and walk away. A person anxious about death can read God's Word, talk to a friend or counselor, or continue to be anxious.

David Russell said: “The hardest thing to learn in life is which bridge to cross and which to burn.” Yet, a choice has to be made nevertheless. Likewise, living an anxiety-filled life is a Choice as well!

           

David said, "Wait on the LORD; Be of good courage, And He shall strengthen your heart...” (Psalm 27:14 NKJV). Courage doesn't eliminate anxiety, it simply determines to rise above it! Therefore, you must learn to face the things you fear!  Which can mean anything from standing up for what you believe in, to making a phone call you've been putting off, to expressing your opinion, or even acknowledging some character flaw and asking God to help you change. Whatever “it” is, you’ve got to make a deliberate decision to face it head on! Remember: “Using the power of decision gives you the capacity to get past any excuse to change any and every part of your life in an instant.” (Anthony Robbins).

           

Understand that Doing always comes before the Feeling of increased confidence! In other words, each time you confront your anxieties you take a step forward! But when you allow anxiety to control you, you retreat into your 'safe zone' and start seeing yourself as somebody who can't handle life.

Here's some great advice for living: Analyze the situation fearlessly, figure out the worst that can happen. Once you've accepted that, you’ll experience a release and you can begin doing something about it, even if all you can do is - leave it in the capable and loving hands of God! “Casting the whole of your care [all your anxieties, all your worries, all your concerns, once and for all] on Him, for He cares for you affectionately and cares about you watchfully.” (1 Peter 5:7 AMP).

           

John then writes: "Beloved, I pray that in all respects you may prosper and be in good health, just as your soul prospers" (3 John 2 NASB). Why would he say that? Because your Physical Body thrives in relationship to how well you're doing Spiritually! Wallace D. Wattles said it best: “You can never become a great man or woman until you have overcome anxiety, worry, and fear. It is impossible for an anxious person, a worried one, or a fearful one to perceive truth; all things are distorted and thrown out of their proper relations by such mental states, and those who are in them cannot read the thoughts of God.”

           

Then doctors further it by stating that anxiety suppresses your immune system, elevates your blood pressure and increases the risk of cholesterol blockages in your arteries. For those who are anxious about failing health, anxiety creates the very condition you dread—failing health!

Did you know that a percentage of all first year medical students assume the very symptoms of whatever disease they're studying? Then some even faint when first exposed to them!  Listen: If you keep building up anxiety, sooner or later it’s going to knock you down! Job said, 'For the thing which I greatly fear comes upon me, and that of which I am afraid befalls me' (3:25 AMP). Anxiety is one of Satan's most effective weapons! Your ignorance of his anxiety-inducing schemes is what enables him to gain a foothold in your thinking and rob you of the blessings that are rightfully yours, including your health!

Therefore, if you’re anxious about your health, write these Scriptures down on a card and carry it with you. If you want to take it a step further, memorize them:

1) "Worship the LORD your God, and his blessing will be on your food and water. I will take away sickness from among you, and none will miscarry or be barren in your land. I will give you a full life span" (Exodus 23:25-26 NIV).

2) "But I will restore you to health and heal your wounds, declares the LORD…” (Jeremiah 30:17 NIV).

3) "My son, pay attention to what I say; listen closely to my words. Do not let them out of your sight, keep them within your heart; for they are life to those who find them and health to a man's whole body" (Proverbs 4:20-22 NIV).

           

Are you feeling over-all anxious today? Then program your mind to recall these promises regularly:

1) "Be strong and courageous. Be not afraid or dismayed… for there is Another with us greater...the Lord our God to help us and to fight our battles…” (2 Chronicles 32:7-8 AMP).

2) "But I will rescue you…declares the LORD; you will not be handed over to those you fear" (Jeremiah 39:17 NIV).

3) "...Fear not, for I have redeemed you; I have called you by your name; You are Mine. When you pass through the waters, I will be with you; And through the rivers, they shall not overflow you. When you walk through the fire, you shall not be burned, Nor shall the flame scorch you.” (Isaiah 43:1-2 NKJV).

4) "...The Lord says this to you: Be not afraid or dismayed…for the battle is not yours, but God's" (2 Chronicles 20:15 AMP).

5) "I have told you these things, so that in Me you may have [perfect] peace and confidence. In the world you have tribulation and trials and distress and frustration; but be of good cheer [take courage; be confident, certain, undaunted]! For I have overcome the world. [I have deprived it of power to harm you and have conquered it for you]" (John 16:33 AMP).

6) "In peace I will both lie down and sleep, for You, Lord, alone make me dwell in safety and confident trust.” (Psalm 4:8 AMP).

7) "The righteous cry out, and the LORD hears them; he delivers them from all their troubles" (Psalm 34:17 NIV).

8) "You will be secure, because there is hope; you will look about you and take your rest in safety" (Job 11:18 NIV).

9) "And I will make you to this people a fortified bronze wall; And they will fight against you, But they shall not prevail against you; For I am with you to save you And deliver you, says the LORD." (Jeremiah 15:20 NKJV).

10) "So, what do you think? With God on our side like this, how can we lose? If God didn’t hesitate to put everything on the line for us, embracing our condition and exposing himself to the worst by sending his own Son, is there anything else he wouldn’t gladly and freely do for us? And who would dare tangle with God by messing with one of God’s chosen? Who would dare even to point a finger? The One who died for us—who was raised to life for us! - is in the presence of God at his very moment sticking up for us. Do you think anyone is going to be able to drive a wedge between us and Christ’s love for us? There is no way! Not trouble, hard times, not hatred, not hunger, not homelessness, not bullying threats, not backstabbing, not even the worst sins listed in Scripture: They kill us in cold blood because they hate you. We’re sitting ducks; they pick us off one by one. None of this fazes us because Jesus loves us. I’m absolutely convinced that nothing—nothing living or dead, angelic or demonic, today or tomorrow, high or low, thinkable or unthinkable—absolutely nothing can get between us and God’s love because of the way that Jesus our Master has embraced us." (Romans 8:31-39 MSG).

11) "Those who know your name will trust in you, for you, LORD, have never forsaken those who seek You" (Psalm 9:10 NIV).

12) "The LORD watches over you—the LORD is your shade at your right hand; the sun will not harm you by day, nor the moon by night. The LORD will keep you from all harm—he will watch over your life; the LORD will watch over your coming and going both now and forevermore." (Psalm 121:5-8 NIV).

13) “However, we possess this precious treasure [the divine Light of the Gospel] in [frail, human] vessels of earth, that the grandeur and exceeding greatness of the power may be shown to be from God and not from ourselves. We are hedged in (pressed) on every side [troubled and oppressed in every way], but not cramped or crushed; we suffer embarrassments and are perplexed and unable to find a way out, but not driven to despair; We are pursued (persecuted and hard driven), but not deserted [to stand alone]; we are struck down to the ground, but never struck out and destroyed;” (2 Corinthians 4:7-9 AMP).

14) “The LORD’s people may suffer a lot, but He will always bring them safely through.” (Psalm 34:19 CEV).

15) “And my God will liberally supply (fill to the full) your every need according to His riches in glory in Christ Jesus.” (Philippians 4:19 AMP).

           

People of God, this day make a Deliberate Decision to Annihilate Anxiety Using the Ammunition found in the Word of God! Today is a good day to be free in faith!

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

“9 Health Benefits of Broccoli”

You know that broccoli is good for you. It’s probably one of the top foods that come to mind when you think about healthy eating. But you may not be aware of just how beneficial this cruciferous vegetable is for your health, or the various (and delicious) ways you can incorporate it into meals, snacks, and yes, even drinks. Here’s a summary of this superfood’s perks, and easy ways to eat more of it every week.



BROCCOLI HAS A BOUNTY OF NUTRIENTS: One cup of raw broccoli contains just 25 calories, less than 5 grams of carbohydrate, no fat, and a few grams of plant protein. Even so, broccoli is chock full of nutrients. One cup cooked provides nearly 250% of the daily target for vitamin K, which helps blood clot and is needed for bone health. That same size portion also provides 135% of the daily goal for immune- and collagen-supporting vitamin C, over 50% of the target for chromium, a mineral that supports energy metabolism and blood sugar regulation, and over 40% for folate, a vitamin linked to memory and mood. A cup of cooked broccoli also supplies over 10% of the daily need for vitamins A, B6, B2, and E, as well as phosphorus, choline, manganese, copper, and potassium, and at least 5% for magnesium, zinc, iron, calcium, and selenium. This powerhouse veg also contains plant-based omega-3 fatty acids called alpha-linolenic acid, or ALAs, which are linked to anti-inflammation and improved circulation.



BROCCOLI IS HIGH IN FIBER: The 2-3 grams of fiber per cup of raw broccoli supports good digestive health and feeds beneficial bacteria in the gut tied to anti-inflammation, immunity, and mood. That same size portion also contains over two ounces of water. The fiber and water combo boosts feelings of fullness to support healthy weight management. And the fiber helps support blood sugar and insulin regulation for steady, even energy.



IT MAY HELP PREVENT CANCER: Broccoli is a member of the cruciferous veggie family, which also includes cauliflower, kale, Brussels sprouts, cabbage, and collard greens. This group of plants contains natural compounds linked to cancer prevention—thanks to their ability to neutralize carcinogens and prevent cancer cells from growing and spreading, Cruciferous veggies also support apoptosis, or the self-destruct sequence the body uses to kill off dysfunctional cells.



BROCCOLI OFFERS HEART PROTECTION: Heart disease remains the leading cause of death in both men and women in the United States. Cruciferous vegetables, including broccoli, protect the heart by reducing the damage to arteries that leads to hardening, which is often a precursor to a heart attack or stroke.



IT’S LINKED TO BRAIN HEALTH: Some of the nutrients and natural bioactive substances in broccoli have been linked to healthy brain and nervous tissue function, plus protection against age-related cognitive decline.



BROCCOLI CAN KEEP BONES STRONG: Broccoli is unique in that it contains several nutrients essential for bone formation and the prevention of bone density loss. These include vitamin K, potassium, magnesium, phosphorus, and calcium, in addition to copper, iron, zinc, vitamins A and C, and B vitamins. These nutrients work in synergy to promote bone mass and bone strength.



IT FIGHTS INFLAMMATION: In addition to helping to fend off premature aging, the anti-inflammatory power of broccoli is tied to a reduced risk of chronic diseases. The inflammation fighting compounds, which protect cells from DNA damage, may also help manage existing inflammatory conditions—including type 2 diabetes, rheumatoid arthritis, inflammatory skin conditions, bowel disease, and obesity. One recent study found that in women, a higher intake of cruciferous veggies helped lower levels of pro-inflammatory markers circulating in the blood.

IT'S A NATURAL DETOX: Research shows that naturally occurring compounds in broccoli also act like detoxifiers, meaning they help to deactivate potentially damaging chemicals or shuttle them out of the body more quickly.

 

BROCCOLI HAS ANTIOXIDANT PROTECTION: Protective antioxidant compounds in broccoli have been shown to counter skin damage caused by UV radiation. The veg’s lutein and zeaxanthin protect the retina and eye lens, and both have been shown to reduce the risk of macular degeneration and cataracts, two common eye disorders.

 

HOW TO EAT MORE BROCCOLI: Enjoy raw broccoli by dipping it in hummus, seasoned tahini, or guacamole. Or finely chop or shred it and add it to garden salads or slaw. To retain the most nutrients in cooked broccoli, steam it, then drizzle with dairy-free extra virgin olive oil-based pesto, olive tapenade, or a savory nut butter sauce. You can also lightly sauté broccoli in extra virgin olive oil, oven roast in avocado oil, and add it to any number of dishes, including stir fry’s, soups, stews, frittata, fajitas, and more. Blend raw or frozen broccoli into smoothies, add finely chopped or pureed broccoli into baked goods, homemade pesto, and other sauces. Or try powdered broccoli powder in one of the newest trends: broccoli coffee. However you incorporate it, eating more of this wonder veg is a smart way to upgrade your nutrient intake and help safeguard your health.

Cynthia Sass, MPH, RD, is Health's contributing nutrition editor, a New York Times best-selling author, and a private practice performance nutritionist who has consulted for five professional sports teams.

By: Cynthia Sass, MPH, RD

The contents of the Health Magazine and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the Health Magazine and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the Health Magazine and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. Health Magazine and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by Health Magazine, Health Magazine employees, others appearing on the Site at the invitation of Health Magazine, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk. 



Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

“12 Ways to Get Rid of a Headache, Besides Taking Ibuprofen”

When you get a headache, you usually pop an ibuprofen, right? While those non-steroidal anti-inflammatory drugs are typically the first route to getting rid of the pain in your head, they're (luckily) not the only option. If your headaches are persistent or other medications just aren't cutting it, here are some other headache treatments you can consider.

FIRST: WHAT EXACTLY IS A HEADACHE? Headaches are actually the most common form of pain, according to the US National Library of Medicine. But there are different types of headaches: Tension headaches, for example, are the most common type of headache, and are due to tightness in your shoulders, neck, scalp, and jaw. This type of pain is often brought on by stress, depression, or anxiety. Other types of headaches include migraines, cluster headaches, and sinus headaches—all of which can usually be remedied by lifestyle changes or pain relievers. But what if your typical modes of treatment aren't working anymore—or you just want to try something different? Here are 12 ways to help get rid of head pain, without popping a pill.

BIOFEEDBACK: Biofeedback uses electronic sensors to monitor body functions such as muscle tension, skin temperature, heart rate, and blood pressure. Data are fed back to the patient through sounds or computer images. The goal is to teach people how to control bodily responses—easing tight muscles, for example—to prevent headache pain. Studies show biofeedback could be effective for migraine and tension-type headache. An analysis published in Headache suggests behavioral therapies, such as biofeedback, are more cost-effective over time than prescription drugs.

ACUPUNCTURE: In acupuncture, thin needles are inserted under the skin to realign the flow of energy, or qi, in the body. In general, treatments run $60 to $120 per session, according to Acufinder.com, an acupuncture referral service. An expert analysis, known as a Cochrane review, found acupuncture could help prevent acute migraines as well as drug treatments do and with fewer adverse side effects. Evidence also suggests that acupuncture could help people with frequent episodic or chronic tension-type headaches, they say.

MASSAGE: For temporary relief, try rubbing your temples or getting a neck, back, head, or shoulder massage. In a small study published in the Annals of Behavioral Medicine, people with migraines who had six weekly massage sessions had less frequent migraines and better sleep during the massage weeks and the three following weeks than a control group.



STRETCHING: Headache-relieving stretches can get at muscle tension that contributes to pain. Add them to your workout or use them when a headache looms. Try these three: neck range of motion (chin forward, upward, and toward each shoulder); shoulder shrugs (shrug up, up and forward, and up and back); and neck isometrics (press palm into forehead and hold; press hand on each side of the head). Stretch twice a day for 20 minutes per session. Hold the stretch for five seconds, relax for five seconds, and repeat each stretch three to five times.



MEDITATION: Various meditation techniques can be used to focus attention and quiet the mind from distractions such as chronic pain. At this point, there is little data on the effect of meditation on migraines. Researchers at Johns Hopkins School of Medicine, in Baltimore, are involved in a clinical trial that will try to determine if Vipassana—an ancient Indian meditation technique that focuses on mind-body connectedness—can reduce migraine frequency and severity and improve overall quality of life. One small study of people with migraines in the Journal of Behavioral Medicine found that spiritual meditation reduced headache frequency and improved pain tolerance more than secular meditation and muscle relaxation.



YOGA: Could striking a camel pose ease your aching head? Yoga combines physical postures, breathing exercises, and meditation to boost relaxation and balance the mind, body, and spirit, according to the National Center for Complementary and Alternative Medicine. In a small study in Headache, two groups of migraine patients were randomly assigned to three months of yoga therapy or self care. Compared with the control group, the yoga participants had less frequent and less painful attacks, as well as less anxiety.



RELAXATION EXERCISES: Deep breathing, relaxing to music, or using mental imagery can help people unwind and possibly help with headaches too. Additional research is needed, however. A study of 90 people with tension headaches found that relaxation training improved their sleep more than acupuncture. Edmund Messina, MD, medical director of the Michigan Headache Clinic, in East Lansing, teaches a 20-minute muscle-relaxation technique. Patients lie still, breathe in and out slowly, and use a mantra to keep the mind from wandering. They then contract and relax various muscle groups, working from toes to head. "The idea is to consciously tense and relax your muscle groups," Dr. Messina says.



HEAT AND COLD: Anyone can use this no-risk headache therapy—even pregnant women. To alleviate neck tightness, apply heat to the back of the neck, Dr. Messina says. For a pulsating headache, however, skip the heat and try icing the temples. The artery that supplies blood to the dura (the lining of the brain) sits behind the thin bone at the temple, Dr. Messina explains. "That dura gets mighty angry and inflamed when you're having a migraine," he says. Lowering the temperature of the blood passing through that area "seems to relieve some of the throbbing."



AVOID NITRATES AND NITRITES: Nitrites and nitrates in processed meats and monosodium glutamate (MSG) used in foods as a flavor enhancer have been linked to migraines. Some heart medicines also contain nitrate. Caffeine, alcohol, phenylethylamine (found in chocolate and cheese), tyramine (found in nuts and fermented meats, cheeses, and soy), and aspartame (in many artificially sweetened foods) are headache triggers for some. Some doctors support taking riboflavin (vitamin B2), magnesium, and coenzyme Q10, among other supplements, as part of a headache-relief strategy. But the evidence is scarce on their effectiveness, and they do carry risks of side effects.



BOTOX: Better known as a wrinkle-reducer, Botox injections are FDA-approved for treating adults with chronic migraines. Multiple injections are given around the head and neck every 12 weeks. Some insurance companies cover the injections for people who have failed to get relief from other migraine medicines. Two large studies funded by Allergan, the maker of Botox, show reductions in the frequency of headaches. But groups that received placebo injections showed improvement too. Skeptics continue to question the therapy's value. "Botox produces euphoria in those who bill for it, but I've never seen it work," Dr. Messina says.

TRANSCRANIAL MAGNETIC STIMULATION: Delivering magnetic pulses to the brain may become a useful therapy for zapping migraines, research suggests. A recent study found that when patients treated a migraine with transcranial magnetic stimulation, they got better relief than those who treated their pain with a placebo device. This noninvasive treatment takes one or two hours and is conducted in a clinic by placing an electromagnetic coil near the head to deliver the pulses. Transcranial magnetic stimulation, however, is still considered an experimental therapy for treating migraines.

ELECTRODE IMPLANTS: People with intractable headaches may one day rely on electrodes implanted in the neck or brain to provide pain relief. One such therapy, called occipital nerve stimulation, appears promising in the treatment of cluster headaches and migraines, studies show, although larger studies are needed. In this treatment, an electrode is surgically implanted at the base of the skull, near the occipital nerve. A power source is also implanted (near the collar bone or elsewhere in the body) to deliver electrical impulses via a wire to the electrode.



By: Karen Pallarito



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