28th Feb 2017
MIGRAINE - How diet can help prevent it.
Migraine is not just a bad headache
Do you suffer from frequent headaches, particularly, in one section of the head? Do you also feel nauseating at
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The PH value of a particular food tells you if it is an acid, alkaline, or neutral.
- A pH of 0 indicates a high level of acidity
- A pH of 7 is neutral
- A pH of 14 is the most basic, or alkaline
Just like different substances, different parts of the human body have different pH levels. Your ideal blood pH is between 7.35 and 7.45, which is slightly alkaline. The stomach is typically at a pH of 3.5, which helps food break down properly.
Acidity occurs when the amount of acid in the stomach increases or enters the food pipe leading to heart burn, reflux & acidity.
High-acid food and drinks (Avoid)
If you suspect you have problems with acidity, you can make changes to your diet to help improve symptoms. Foods that are considered acidic, must have a pH level of 4.6 or lower.
Foods that tend to cause more acidity in the body and that you may need to limit or avoid include:
- Most grains especially refined like maida, white rice, fine wheat flour
- Sugar – white, brown, jaggery
- Certain dairy products like milk, paneer & cheese
- Processed foods like instant noodles, ketchup, pickles, papads, chips, jams, breads
- Processed meats, fish
- Sodas and other sweetened beverages like canned juices, coke
- High-protein foods and supplements like whey
- Salt, mustard, and nutmeg
Fruits and fruit juices high in acid
Here’s a list of fruits listed from most acidic to least:
- lemon juice (pH: 2.00–2.60)
- plums, berries
- grapes
- pomegranates
- pineapples
It’s important to remember that fruit juices especially orange, mixed fruit, pineapple & grapes are acidic, too.
Drinks high in acid/aggregates acid secretion
- Black Tea
- Indian Masala Tea
- Beer & whiskey
- Coffee
- Hot chocolate
- Canned juices
- Milk
- Nut milk
Low-acid foods
Some alkalizing (or neutral) foods and beverages you can incorporate into your diet include:
- Soya products, such as miso, soybeans, tofu
- Unsweetened yogurt (Dahi) (Greek yogurt)
- Most fresh vegetables, including sweet potatoes
- Bananas, Guava
- Herbs and spices
- Beans & lentils (avoid if you are bloated/ have gas)
- Quinoa
- Herbal teas
- Fats like olive oil, avocados, nuts, and seeds
Effects of eating too many acid-producing foods
A diet that includes too many acid-producing foods, such as a high protein or high sugar diet, can cause acidity too. This may cause a type of kidney stone called uric acid stones to form.
Avoid or limit these foods since they may be affecting your acid-base balance:
- Corn oil
- Sweeteners, such as sugar, molasses, maple syrup, processed honey, and aspartame
- Salt, mayonnaise, soy sauce, and vinegar
- Hard and processed cheeses
- Grains, such as corn, rice, and wheat
- Coffee
Prevention
Lifestyle Changes:
- Avoid lying down immediately after a meal especially a dinner.
- Eat smaller meals more frequently throughout the day, avoid heavy meals.
- Wear loose-fitting clothing to avoid pressure on your abdomen.
- Lose excess weight if overweight.
- Quit smoking if you do.
- Avoid artificial sweeteners, chewing gum, frequent alcohol.
Foods that may help reduce your symptoms:
- Vegetables – eaten fresh, raw, boiled or sautéed
- Ginger
- Oatmeal
