Got A Migraine? These 10 Foods May Be The Actual Cause.
I've never had a migraine before. From what one of my closest friends has said, it looks like I need to thank my lucky stars on the daily because she describes them as being pure hell on earth. While oftentimes they're simply described as being an absolutely awful headache, migraines are actually a type of neurological condition that can come with many more symptoms than just a throbbing headache. Some people end up with dizziness, nausea, vomiting and/or extreme sensitivity to light. Not only that but some folks actually receive physical indicators, alerting them that a migraine is on the way too. Some of those signs include food cravings, fatigue, irritability, neck stiffness and even depression.
Even though most migraines "only" last for around 4-5 hours, there are instances when they can go on for as long as a week. The really sucky part, though, is there currently isn't a cure for migraines. Treatment is all about getting properly diagnosed by your healthcare provider, considering the medications or other forms of therapy that they might recommend—oh, and doing all that you can to prevent them from happening in the first place.
That's what this article is going to touch on because, believe it or not, there are certain kinds of foods that can either trigger a migraine or make one so much worse for you. If you're someone who suffers with migraines, you might want to adjust your grocery list from now on. Some stuff may taste really great; yet, without you even realizing it, they are making you feel so much worse.
1. Watermelon
I know, right? How in the world can some watermelon trigger a migraine? Well, the deal is that, if you get one when it's perfectly ripe, you might be OK. The challenge is, that's a hit-or-miss endeavor and if you do end up with one that is not ripe enough, the acid that it produces could give you a migraine. Not only that but if the watermelon is too ripe, that can produce the biogenic amine called tyramine—which can give you one of the worst migraines you've ever had!
You can reduce the chances of encountering either issue by cutting up your watermelon as soon as you get home and putting what you don't plan on eating over the next day or so in the freezer. Also, do not leave a watermelon sitting out for more than a couple of days if you do suffer from migraines. Leaving one out only increases your chances of the watermelon becoming too ripe and giving you all sorts of headaches. Literally.
2. Caffeine
Caffeine is a weird one. It is a diuretic and dehydration definitely doesn't help to prevent a migraine; however, research hasn't been able to find the exact reason for why it's best to consume as little of it as possible if you don't want to bring a migraine on.
Long story short, if you have one serving of say, coffee a day, you should be fine. Three or more cups of java, Pepsi or whatever your caffeine fix may be could cause you to have a migraine for the rest of the day. If that ain't a good enough reason to cut back, I don't know what is.
3. Chocolate
I don't know too many people who don't enjoy chocolate. That's why, if you're a migraine sufferer, I really do hate to be the bearer of bad news. Still, it must be said that if you're all about getting some chocolate in and it also seems like migraines come out of nowhere, chocolate could be an underlying culprit.
The problem is it's full of caffeine and an organic compound known as beta-phenylethylamine. Matter of fact, I actually read that when it comes to foods that do trigger migraines, chocolate is second on the list. Sorry, sis.
4. Aged Cheese
I touched on tyramine when I was talking about watermelon. When it comes to aged cheeses, let me break it down a little more. Long story short, tyramine is a natural compound that is found in animals and plants. More specifically, it's an amino acid that can help to regulate your blood pressure. The challenge is, too much of it in your system can actually lead to side effects that can make you miserable. Some of those include high blood pressure and yep, you guessed it—migraines.
As it relates to aged cheese specifically, the "older" it is, the more tyramine that's in it. This means that blue cheese, feta, Parmesan, gouda, aged cheddar and Brie are all the kinds of cheese that may taste good but aren't great for you in the not-having-a-headache department.
5. Soy
Because soy contains a high amount of phytoestrogens, it's best to consume it in moderation. Another reason why this is such a good idea is because soy also has tyramine in it as well as MSG (monosodium glutamate) which is an additive that gives flavor to things like soy sauce, soups, condiments, chips and instant noodles.
Unfortunately, MSG is oftentimes linked to cramps and headaches. That, along with the tyramine and high amounts of sodium which can drain water from your system, if anything creates the perfect storm for a migraine, soy would be it.
6. Alcohol
For those of you who like nothing more than a glass of red wine at the end of the day, I don't know what to tell you. Well, other than the truth. The bottom line here is alcohol is a diuretic and when you're dehydrated, that can definitely either bring on a headache or make one that you've already got a whole lot worse. One study I read said that 35 percent of the people who participated in it admitted that alcohol was a top migraine trigger.
If you're like, "IDC, IDC" on this, at least drink a glass of water before and after any kind of alcohol consumption. Otherwise, you could end up having a migraine from hell. And now, you'll know exactly why.
7. Pineapple
Pineapples are a bit of a wild card. The reason why I say that is because if you have headaches that you know, beyond the shadow of a doubt, are allergy-induced, a couple of slices of fresh pineapple may help you out. The backstory is bromelain is an enzyme that provides an anti-inflammatory and antihistamine effect.
On the flip side, it's not the best thing for you if you suffer with migraines because they're highly acidic and the acid could do more harm than good. Proceed with caution.
8. Processed Meats
I said processed meats but honestly, any kind of salty foods can go into this category. The reason why these can trigger migraines is again, sodium has a way of increasing one's blood pressure while dehydrating them at the same time. That combo is a migraine just waiting to happen.
So, if eating bacon is how you typically start your morning, you might wanna go with something else and see if you have less migraines once you do.
9. Bananas
Guess what else has its fair share of tyramine in it? Before you throw your monitor, the good news is banana peels have around 10 times more of the compound in it than the actual pulp of the fruit does. So, if you limit yourself to about half of a banana a day, you should be OK. Only, make sure that you remove all of the strings from it because, technically, those are considered to be a part of the peel not the pulp.
The more you know.
10. Ice Cream
Although I put ice cream here, the reality is anything that's super cold could qualify. And just why are cold foods a migraine-triggering issue? Whenever we eat things that are really cold in temperature, that coldness can trigger the local pain receptors in our sinuses. Also, when we take something cold into our system, the blood vessels at the roof and back of our mouths end up relaxing which can cause the cold to go straight to our head which can cause pain too.
There isn't too much that can be done to avoid this. What I will say is not having ice cream or choosing not to suck on an ice cube right after you've exercised (because your body will be overheated) and not consuming these things too quickly can certainly help.
I know this was hard to take but something tells me that eating these less is certainly better than enduring another migraine. Hey, at least give it a try. This simple "food hack" could do a world of difference in the earth-shattering-headache-known-as-a-migraine department. Let us know.
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Different puzzle pieces are creating bigger pictures these days. 2024 will mark a milestone on a few different levels, including the release of my third book next October (yay!).
I am also a Professional Certified Coach. My main mission for attaining that particular goal is to use my formal credentials to help people navigate through the sometimes tumultuous waters, both on and offline, when it comes to information about marriage, sex and relationships that is oftentimes misinformation (because "coach" is a word that gets thrown around a lot, oftentimes quite poorly).
I am also still super devoted to helping to bring life into this world as a doula, marriage life coaching will always be my first love (next to writing, of course), a platform that advocates for good Black men is currently in the works and my keystrokes continue to be devoted to HEALTHY over HAPPY in the areas of holistic intimacy, spiritual evolution, purpose manifestation and self-love...because maturity teaches that it's impossible to be happy all of the time when it comes to reaching goals yet healthy is a choice that can be made on a daily basis (amen?).
If you have any PERSONAL QUESTIONS (please do not contact me with any story pitches; that is an *editorial* need), feel free to reach out at missnosipho@gmail.com. A sistah will certainly do what she can. ;)
This Black Woman-Owned Creative Agency Shows Us The Art Of Rebranding
Rebranding is an intricate process and very important to the success of businesses that want to change. However, before a business owner makes this decision, they should determine whether it's a rebrand or an evolution.
That's where people like Lola Adewuya come in. Lola is the founder and CEO of The Brand Doula, a brand development studio with a multidisciplinary approach to branding, social media, marketing, and design.
While an evolution is a natural progression that happens as businesses grow, a rebrand is a total change. Lola tells xoNecole, "A total rebrand is necessary when a business’s current reputation/what it’s known for is at odds with the business’s vision or direction.
"For example, if you’ve fundamentally changed what your product is and does, it’s likely that your brand is out of alignment with the business. Or, if you find your company is developing a reputation that doesn’t serve it, it might be time to pump the brakes and figure out what needs to change.
She continues, "Sometimes you’ll see companies (especially startups) announce a name change that comes with updated messaging, visuals, etc. That usually means their vision has changed or expanded, and their previous branding was too narrow/couldn’t encompass everything they planned to do."
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The Brand Doula was born in 2019, and its focus is on putting "the experiences, goals, and needs of women of color founders first," as well as brands with "culture-shifting missions."
According to Lola, culture-shifting is "the act of influencing dominant behavior, beliefs, or experiences in a community or group (ideally, for the better)."
"At The Brand Doula, we work with companies and leaders that set out to challenge the status quo in their industries and communities. They’re here to make an impact that sends ripples across the market," she says.
"We help the problem solvers of the world — the ones who aren't satisfied with 'this is how it's always been' and instead ask 'how could this be better?' Our clients build for impact, reimagining tools, systems, and ways of living to move cultures forward."
The Brand Doula has worked with many brands, including Too Collective, to assist with their collaboration with Selena Gomez's Rare Beauty and Balanced Black Girl for a "refresh," aka rebrand. For businesses looking to rebrand, Lola shares four essential steps.
1. Do an audit of your current brand experience — what’s still relevant and what needs to change? Reflect on why you’re doing the rebrand in the first place and what success would look like after relaunching.
2. Tackle the overall strategy first — before you start redesigning logos and websites, align on a new vision for your brand. How do you want your company to be positioned moving forward? Has your audience changed at all? Will your company have a fresh personality and voice?
3. Bring your audience along the journey — there’s no need to move in secret. Inviting your current audience into the journey can actually help them feel more connected to and invested in your story, enough to stick around as changes are being made.
4. Keep business moving — one of my biggest pet peeves is when companies take down their websites as soon as they have the idea to rebrand, then have a Coming Soon page up for months! You lose a lot of momentum and interest by doing that. If you’re still in business and generating income, continue to operate while you work on your rebrand behind the scenes. You don’t want to cut existing customers off out of the blue, and you also don’t want so much downtime that folks forget your business exists or start looking for other solutions.
While determining whether the rebrand was successful may take a few months, Lola says a clear sign that it is unsuccessful is negative feedback from your target audience. "Customers are typically more vocal about what they don’t like more than what they do like," she says.
But some good signs to look out for are improvements in engagement with your marketing, positive reviews, press and increase in retention, and overall feeling aligned with the new branding.
For more information about Lola and The Brand Doula, visit her website, thebranddoula.com.
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Do These 4 Things After Making A New Connection From Networking
People always talk about the power of networking, and some of us are masters at it. And it's not necessarily just about making a great first impression. It's the follow-up game that leads to real connection and longevity. But there's this sad thing going on, sparked by the isolation of the pandemic and the shifts to remote or hybrid work, where people are losing touch with their networks.
Harvard Business Review reports that people's professional and social networks have decreased by 16 percent. It also found that people with fewer connections at work "have a decreased sense of belonging" and are "less likely to identify with the organization, which puts them at higher risk of turnover and burnout.
Whether you find yourself always being the first one to reach out after meeting a new person or you flop when it comes to really connecting with someone after a session of networking, you're not alone. It's common to struggle with keeping in touch with new people you've met, especially when life starts life-ing, but it doesn't have to be an annoying, petty dance of who's going to call who.
Here are a few steps that have helped me, as an extroverted introvert seeking more adult friendships and new professional connections, keep the good vibes going beyond that first happy hour or conference link-up.
1. Simply put: Unapologetically make the first, second, third, or even fourth move after meeting.
Sometimes, we do have to humble ourselves and put in a bit more effort, especially if our goal for this year (or next) is to expand our network and make new friends or industry-support peers. Reach out for that second, third, or fourth time, even if it feels a bit weird.
At my big age, I recently found myself thinking, "I've already made the first move to keep in touch. Why should I follow up again?" but immediately, in doing the self-work, I was led to the thought, "Why not? Who does it hurt?"
It's really not about a battle of wits or pride but a bottom line of what you really want out of life. Are you willing to let go of a few hang-ups to be that person who reaches out a bit more than you might be used to in order to rebuild or renew your social circle? Does it really matter that you had to call, email, or text more than once in order to finally be able to meet up?
If you find that you're the only one after those first few outings, making the first invites or taking initiative, or your attempts to connect are being ignored, at least you know you gave it your best shot, and you've pushed yourself to grow a bit more in the process of expanding your social circle.
2. Find specific commonalities and build off of that in order to keep the engagement going.
If you meet someone at a conference, for example, make plans to meet up at the next one. Maybe you've found out about a great event that might enhance a new acquaintance's skills or help them in their careers. Invite them to attend with you. Oftentimes, people place value on their time and the people they choose to spend it with, and while relationships shouldn't just be built on a "What can you do for me?" approach, we have to consider that as adults, there should be some sort of common ground that gives the budding new relationship a leg to stand on.
Are you both parents? Maybe a play date for the two of you and your kids is a great option. Newlyweds? Go on a double date. Love to travel and know you're going to be in the same city or country next month? Make real plans to link up or travel together. Into fitness? Schedule walks or fun activities together or coordinate times to meet up at the gym.
Step out on faith, humble yourself, and be open to the possibilities of this, and, above all, have fun with it so it doesn't feel like pressure.
3. Share fun, educational, or relatable information on a regular basis.
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It's great when someone in your network thinks of you and sends a relevant article, program information, or educational tidbit that might help you in your career and vice versa. Again, adding value is part of nurturing adult relationships, and this is a great way to spark conversations, find ways to deeply engage, or show who you are and what you're into.
Whether it's an email, social share, or a quick chat to catch up, find ways to connect with the sharing of useful, fun, or interesting information. It doesn't always take a 30-minute call or long text thread to keep in touch with someone. Sometimes, a simple forwarded email with a mention that you're thinking of someone can go a long way to keep the lines of communication going. This is also a way to be more subtle and less forceful when trying to stay in touch with someone new.
4. Respond to texts, emails, and/or calls within 48 hours.
I know people fight for their lives debating about this online, but I think it's fair to at least acknowledge someone's call, text, or email with a follow-up within at least two days after receipt unless there's a major reason you can't. And even if there is a reason, a simple "I've received your message and will get back to you soon" will suffice. Keep it real if you're super busy or going through something personal so that the person doesn't feel like you're simply brushing them off.
I know, I know. You might be thinking, "We're adults. They should know we get busy and life happens." While this is true, making a commitment to expand your network will require a bit more transparency and trust on your part. You might be stepping out of your comfort zone, but that's what new experiences are all about.
Again, if networking and growing your social and professional circles is really a goal, you have to be available, strategic, and open to actually connecting with people. This isn't something you can do in a casual way since, for these purposes, you truly want to enhance your quality of life by making sure you are interacting with and building relationships with other amazing people.
While you won't be able to force things---as you shouldn't---trying these four simple steps serves as a good starting point to show that you're serious about making and keeping new friends to help you navigate the career success you deserve.
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