Dietitian Azhar

Get Relief from Migraine Pain – Science-Based Tips!
🔍 Avoid Personal Triggers
Common ones: Alcohol (esp. red wine) 🍷, chocolate 🍫, aged cheese 🧀

🍽️ Eat Regular Meals
Skipping meals can trigger attacks ⏰
🥑 Try Ketogenic Diet
Very low-carb, high-fat
Studies & meta-analyses show reduced frequency, severity & duration (promising evidence from RCTs & reviews)
🥦 Try DASH Diet
High in fruits/veggies, low sodium
Trials link it to fewer attacks & less severity
💊 Supplements with Evidence:
• Riboflavin (Vitamin B2) 400 mg/day – Reduces frequency (guideline-recommended)
• Magnesium 400-600 mg/day – Possibly effective for neuronal stability
• CoQ10 150-300 mg/day – Supports energy & reduces attacks

Ask Your Doctor before adding supplements.

From 6 months, breast milk alone cannot meet baby’s growing needs for iron, zinc, protein and energy. Timely introduction of solids prevents iron-deficiency anemia, supports brain development, strengthens immunity and helps baby learn chewing & self-feeding skills.

Small changes can make a big difference—start small and consult your doctor.

Almond Milk → Skin Glow & Anti-Aging:
Each cup has 7.5 mg Vitamin E — that’s 50% of your Daily Value (DV)(DV = 15 mg/day, ICMR & FDA). Drink 1 cup daily for 4–8 weeks→ studies show 25% less UV skin damage and improved elasticity.

Oat Milk → Heart Health:
Each cup of unsweetened oat milk contains 3g beta-glucan — the FDA-approved dose for cholesterol control. Drink 1 cup daily for 3–6 weeks → 5–10% drop in LDL (bad cholesterol), especially if your levels are high.

Vitamin B12 (Cobalamin): The Brain, Blood & Energy Hero! ⚡
B12 is a water-soluble vitamin made by gut bacteria in animals — zero in plants. Your body stores it in the liver for 3–5 years. It’s essential for:
✅ Red blood cell formation → prevents anemia
✅ Nerve myelin sheath → stops tingling & numbness
✅ DNA synthesis → supports cell growth
✅ Homocysteine control → protects heart
Deficiency (common in vegetarians) causes: fatigue, brain fog, depression, pale skin, nerve damage

🌞 Vitamin D: Sunshine + Food = Strong Bones & Immunity!
Active Form: Calcitriol (made in kidneys).
Deficiency: Bone pain, fatigue, weak immunity, low mood.
RDA: 15 μg (600 IU)/day (ICMR-NIN, 2020)

Top 7 Vitamin D Foods (Form + Amount per Serving):
1️⃣ Sardines 🐟: 12 μg D3 (100g cooked)
2️⃣ Egg Yolk 🥚: 5.4 μg D3 (1 large)
3️⃣ Fortified Milk 🥛: 2.5 μg D3 (1 glass, 200ml)
4️⃣ UV-Exposed Mushrooms 🍄: 2–10 μg D2 (100g)
5️⃣ Salmon 🐠: 10 μg D3 (100g)
6️⃣ Mackerel (Bangda) 🐟: 5–8 μg D3 (100g)
7️⃣ Fortified OJ 🧃: 2.5 μg D3 (200ml)

Max Sunlight Vitamin D ☀️:
10–30 min, 11 AM–3 PM, arms + face + legs exposed, 2–3 times/week → 10,000 IU!

Source: ICMR-NIN (2024), NIH (2023), USDA