Tizliz

I could do with some help on what to eat/or not eat to prevent headaches and migraines. I know what people consider trigger foods but I can't relate to them and wondered if there were any new ideas. I have arthritis but can't take nsai and paracetamol gives me headaches.

Tizliz, as a sufferer of headaches and migraines for many years (before I found my cure) I know how debilitating they can be. The classic trigger foods are cheese, citrus fruits, chocolate, coffee and red wine, but as you have found these aren’t always a cause for some people. I would suggest keeping a diary of what you’re eating, drinking and when your headaches and migraines occur. If they don’t tend to occur daily, it’s worth keeping this diary for, say, a month. Women especially may find they have clusters of headaches during the same time each month, even after the menopause.

Look at your diary and check that you’re well hydrated; ideally, you need to drink 2.5 litres of water or herbal tea a day. You might also look at whether you’re drinking too much coffee. There isn’t an absolute figure, but I tend to think a couple of cups maximum per day is wise, but even this can be too much for people sensitive to caffeine. If you’re drinking more than this, then you need to make sure that you reduce your intake slowly as caffeine withdrawal headaches can be horrible. But it’s worth decreasing the quantity to see if you can obtain a clearer, less painful head. Lack of sleep can be a trigger, too. If this is a key concern for you, then look at your sleep routine and perhaps think of simple things like drinking soothing chamomile tea at night. A glass of milk is a traditional remedy worth trying, as its magnesium content helps us to drop off.

Eating small meals regularly so that you’re not getting hungry can help, as can avoiding sugary foods, such as sweets and cakes, which can make our blood sugar levels wobble – it’s the blood sugar changes that can aggravate sensitive heads. For some people, taking a vitamin B2 and Co-enzyme Q10 supplement combination can decrease migraines - it’s this that has been my saviour – but check with your GP before starting any supplements as you want to make sure they don’t interfere with any over-the-counter or prescription medication you may be taking.

PamelaJ1

Two years ago I went on a very strict diet recommended by Dr. John Mansfield, he specialised in treating arthritis. Very very low sugar, in fact, practically none. My Dr. poo poohed it but although I don't have arthritis it cleared my psoriasis up enormously. Was I imagining this? I don't think so but he said it was probably due to improve anyway!

Hi PamelaJ1. How some doctors love to pooh-pooh a recovery when the establishment or traditional training can’t explain it. But I love to hear success stories like yours! It’s true that the scientific evidence isn’t there to suggest that a very strict low-sugar diet is the cure for arthritis, or psoriasis. But we are all unique and you have found that it does work for your skin. In my clinic, I have seen some patients’ skin, and arthritis, improve when they lower their intake of sweet foods. However, rather than avoid sugar entirely I tend to steer them to more naturally sweet foods, such as fresh or stewed fruits, rather than those with added sugar. This is because I worry about avoiding all fruits for fear of aggravating arthritis or other conditions, as you can then so easily miss out on essential nutrients, such as vitamin C, which is essential for recovery and healing. It also helps us absorb minerals such as iron, a lack of which in the diet can lead to anaemia and symptoms such as fatigue, which can already be an issue with arthritis.

For anyone wanting to assess how your body reacts to different foods, a good starting point is to keep a detailed food and symptom diary. For a couple of weeks, make a note of everything you eat, how much of it and how it makes you feel. Look for patterns – perhaps one food aggravates how you feel, making your skin react, your digestion worse, or a condition such as arthritis more painful. A diary can also help you to see if you’re eating as well as you thought, as it’s easy to lose track of what we actually take in. Skin problems, for example, can be improved by eating a more nourishing, rounded diet – especially check to see you’re getting enough oily fish, such as mackerel and salmon, which is wonderful for the skin.

Granonthemove

I'm finding the need to alter my diet to try to lower cholesterol, combined with a stressful time of downsizing, very debilitating (boring) but I don't want to end up on drugs. Missing chocolate / sausages particularly. Any ideas ?

Hi Granonthemove. Thank you for your question, and I’m glad you’re up for making some changes to the way you eat as I’m sure this will help bring your cholesterol level down. There are two types of cholesterol: the good one, called HDL, and the bad one, LDL, which is the one we try to lower. Foods high in saturated fat, such as butter, cream, cheese and fatty meats, tend to produce LDL, but that doesn’t mean you need to give up your favourite sausages completely. Choose sausages with at least 75% meat content (it will be marked on the label, or ask your butcher) and grill them so that excess fat drains away, and enjoy them as a once-a-week (or less) treat. Ideally, serve them with something high in fibre on the side, such as baked beans, sliced tomatoes, grilled mushrooms, or spinach, as part of an every-now-and-then cooked breakfast. If by making small tweaks and ensuring that 80% of what you eat is a healthy choice, then enjoy a lean sausage!

Pastries and buttery dishes aren’t great as they can lead to too much LDL being produced, so they are definitely things to reduce in your diet. Instead of a pastry topping, enjoy a cottage pie with fluffy mash made from celeriac, swede or sweet potato. And instead of butter and animal fats, swap in heart-friendly olive, rapeseed and avocado oil. But let’s get over the myth that anyone with high cholesterol should avoid eggs and prawns. These foods contain cholesterol but they don’t produce it in the body, so you can still enjoy some as part of your diet.

Fibre can also help to lower cholesterol levels, so be sure to have plenty of vegetables and fruits (peel on, where possible) and wholegrains, such as porridge and wholemeal bread, in your diet.

Bobbin

hi Jane, a very good friend and neighbour of mine is currently recovering from chemotherapy. I wouild love to know if you have any recommendations for things i could take round that a) she would enjoy (she has a sweet tooth) and b) will still have nutritional value and help her in her efforts to gain some of the weight she lost.

Thanks in advance.

Hi Bobbin. She’s lucky to have you as a friend and neighbour! The perfect answer would be to try my delicious Blood Orange Jelly or Ginger Cake, which are temptingly vivid in colour and flavour, yet are soft and easy to eat (chemotherapy can sometimes lead to a sore mouth). They will provide your friend with a sweet but nourishing boost in calories to help her regain weight. The cake and jelly are proving to be two of the most popular recipes from my Nourish Afternoon Tea; you can download these recipes and more (your friend might also love the drop scones and jam) from the website (http://nourishafternoontea.com).

Alternatively, you could make some small ramekins filled with a fruit crumble. The forced rhubarb is wonderful right now, or a simple apple crumble might work well as apple can help to settle a sensitive stomach, which your friend might have. Make a batch of them, which she can freeze and then take out every couple of days if she fancies a calorie boost. I know she has a sweet tooth but I’d also look at making a few savoury things for her, like some chicken pies, again made in ramekins or small, individual casserole dishes or tart rings.

Our instinct is to want to feed someone up with large portions, but if you make small quantities she won’t feel over-faced by the food in front of her and be put off eating anything, which can often be the case when you’ve been through cancer treatment. If she has a few mouthfuls at a time, her body is far more likely to want more and slowly but surely the weight will creep on.

minimo

Hi Jane
I've had a look at your website and read your story - you've led a remarkable life. I would like to know your take on hospital food and how, if a loved one is in one for any period of time, you can make sure they are eating properly. We all know the NHS is understaffed and poorly resourced. When my mum was ill I had no idea of knowing what she'd eaten in a day. I've been in hospital myself for an overnight stay and the food certainly didn't seem very nutritional. I understand that they are mass producing but as I'm sure you'll agree when you are unwell, good food is very important to help you heal.

Hi Minimo. How I love your question! It is shocking how appalling much of our hospital food is and, as you say, there is no greater need for nourishing, nutrient-rich foods than when we are poorly. Having spent many years myself in hospital, I know there is nothing more depressing than being served dreadful food. I encourage patients, if they are able, to ask relatives to bring in soup in a flask which they can sip during visiting time. For a more substantial meal, pasta, risotto or casserole in a wide-rimmed flask needs only cutlery to be enjoyed (hopefully you can cajole that out of the staff, or bring it in). If taking in hot food isn’t practical, I suggest bringing something savoury from home, like a small quiche and salad or some simple bread and cheese. It can be a welcome relief to taste a familiar food from home and it may help lead to a quicker recovery.

It’s a sad state of affairs and I know the NHS is understaffed but in my mind, we must shout about this now and show by example that the situation in our hospitals needs to change. When I worked with Jamie Oliver on the amazing school meals project we saw that people-power is an incredible force to bringing about social change. With Nourish, I hope people can see there is an alternative to the current food situation in healthcare. I’m encouraging everyone to join our community, to campaign and to share ideas. Together, we can bring about a similar revolution and provide wholesome, comforting food to those who are vulnerable.

Crumble

I think I know what you're saying about food or feeding being a way of looking after someone you love, or showing them that you care. What would you suggest about instances where people with dementia are eating too much? I know of one person whose husband, instead of forgetting to eat will often forget that they have eaten and so wants to eat almost constantly and is suffering as a result.

Crumble, thank you for your question highlighting a problem that many people living with dementia struggle with. Overeating can be an issue for people living with dementia, as the normal feedback mechanisms which we rely on to tell us when we are full, or have eaten, start to let us down. Having looked after many families living with this, one idea that seems to work is to set mealtimes by the clock – so, having breakfast, lunch and dinner at the same times each day. You can include snack times, if the person enjoys a little something between meals. If their appetite isn’t great, and they don’t cope well with three larger meals, you could schedule five or six smaller frequent meals to ensure they get enough nourishment. The idea is that you check the clock and provide something to eat, or ideally join them in eating, only at the set times and not at any other time.

If your friend’s husband is always hungry, another idea is to give him a small cup of soup or broth (ensuring it’s not too hot, to avoid scalding), or even a simple cup of milky tea, as these provide ‘stomach warmth’ which can settle an overly active appetite until mealtime. They also provide hydration – often the feeling of hunger is actually a confused need for fluid. As well as having fluids between meals, having water with a meal can ensure the food in the stomach swells and sends the right messages back to the brain to register that ‘I’m full’ satisfaction, even if this is soon forgotten.

Finally, if your friend’s husband has lots of visitors who bring him chocolates or cakes as a treat, perhaps your friend could encourage them to bring non-edible gifts instead. Photos of shared times, jigsaws, books and music can all be rewarding and encourage conversation and happy memories.