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Jawbone has come out with the UP Coffee app which tracks your caffeine intake over time and how it affects your sleep
Here you can see the interface of the UP Coffee App where you input manually the amount of caffeine you consume in each day.
It’s no surprise that a few daily cups of Starbucks is bound to give you the jitters, and with this new app, you’ll be able to measure that jittery feeling. Jawbone, the technology company that created a wearable band to calculate insights into your health and lifestyle, has now created the UP Coffee app, which tracks the amount of caffeine you ingest and how it is affecting you sleep schedule over long periods of time. The app was created after the study that used Jawbone technology to look at the sleep patterns of 1,600 Jawbone-wearers found that we aren’t sleeping as much as we should be. So who is the culprit? Smartphone vibrations, consistent email checking, and of course: drinking too much caffeine.
“We're investing heavily in data, and as a result, we're learning a tremendous amount about behavior change and how to help people achieve their goals," said Travis Bogard, vice president of product management and strategy at Jawbone, in a statement.
The way it works is that throughout the day, users log every time they ingest a coffee, tea, energy drink, or soda, and the app will calculate their alertness from “wired” to “sleep ready.” After tracking your caffeine habits for 10 days, the app will be able to tell you exactly how much sleep you are losing from your coffee habit.
Joanna Fantozzi is on Twitter! Follow her here.
The Secret Method To Fight Caffeine Tolerance.
Good morning! Have a good sleep? Probably not since you drink coffee like me! but now that you&rsquore sitting down to read this, may I ask a question? What type of coffee drinker are you?
Are you a two cream two sugar type of person? Or a single, single? Well, it doesn&rsquot matter. All that matters is if you&rsquore drinking coffee. Now if you&rsquore a two cup of coffee a day type of person I would assume you are long over do for that buzz. After all, that&rsquos why your here isn&rsquot it?
For me to share the secret method to fight caffeine tolerance.
Of course, you are! Now, take a sip of that warm coffee and listen up!
5 Ways To Make Caffeine More Effective!
Get the most out of your daily caffeine intake by learning how and why caffeine works. Once you know this, you'll know how to use it to achieve your major performance goals!
Nearly 80 percent of adults in the U.S. consume caffeine in one form or another every day. For most of us, it's a way of life, how we get out of bed in the morning, or make it through an afternoon workout. But it does a lot more than just help overcome your brain's grogginess or deliver a blast of energy. Taken in the right amount and at the right time, caffeine can boost your performance in the gym and may even help you recover faster!
Once you understand how and why your caffeine works, you can start strategizing to get the most bang for your buck out of the ingredient. Here are the top five things you should know about caffeine and how to use it more effectively!
1. Caffeine Can Help Get You Extra Reps In The Gym
Caffeine does more than just give you a jolt in your pre-workout it can actually help block specific receptors located throughout the body that are responsible for feelings of fatigue. This can translate into more reps, more sets, and overall greater training volume.
Caffeine can actually help block specific receptors located throughout the body that are responsible for feelings of fatigue. This can translate into more reps, more sets, and overall greater training volume.
A 2012 study published in the Journal of Strength and Conditioning Research found that 180 milligrams of caffeine consumed 60 minutes before a bout of resistance exercise resulted in significantly more reps being completed in the bench press, deadlift, back squat, and row. The group that supplemented with caffeine also experienced lower ratings of perceived exertion. Caffeine has also been shown to improve maximal lower-body strength as well as sprint performance.[2,3]
In order to maximize the antifatiguing benefits of caffeine, I would recommend being a little more strategic with how often you take it. The more habituated you are, the less likely you'll feel the effects of caffeine. Try to save your pre-workout caffeine for days when you know you've got a grueling workout ahead or you plan on doing some PR testing.
2. Caffeine Can Keep You Focused During Your Workouts
Morning-coffee drinkers know the best cure for morning grogginess is a shot (or two) of caffeine. That's because caffeine, also known as nature's stimulant, helps to dial down the amount of neurotransmitters like dopamine and serotonin that can make you feel tired and drowsy. The cognitive boost caffeine can deliver won't just help get you out of bed and off to work in the morning, it can also help you stay focused during your workouts.
A review study published in the Journal of Strength and Conditioning found that caffeine taken before strenuous training sessions helped to sustain exercise intensity and improved concentration.4 This was especially true in those subjects who were lacking in hours of shut-eye.
The cognitive boost caffeine can deliver won't just help get you out of bed and off to work in the morning, it can also help you stay focused during your workouts.
Caffeine intake can also lead to improvements in reaction time, potentially helping athletes who participate in sports that require quick decision-making skills like soccer, football, and baseball.
Too much caffeine can actually have the opposite effect on you, so the best way to experience optimal effects is to take roughly 300 milligrams up to 60 minutes before your workout. It's also best to time your caffeine intake when you most need it, either first thing in the morning or before a workout.
3. Caffeine Can Alleviate Post-Workout Muscle Soreness
Here's something I'll bet you didn't know: Caffeine taken pre-workout can help reduce the all-too-common DOMS (delayed-onset muscle soreness) that accompanies a grueling workout.
A 2013 study published in the Journal of Strength and Conditioning found that those who supplemented with caffeine before their workout reported significantly lower levels of soreness compared to a placebo, even though they were able to complete more repetitions during their lifting session.
It's believed that caffeine can reduce the activity of adenosine—a substance in the body associated with fatigue that's increased during injury or heavy exercise. Decreasing the perception of pain and soreness in the days that follow a strenuous resistance-training workout may allow you to increase the number of training sessions per week and, over time, could lead to greater muscular growth.
4. Caffeine Helps Refuel You Post-Workout
It's well-established that consuming caffeine pre-workout can improve performance, but caffeine following your training session can actually help your muscles refuel at a faster rate. Research published in the Journal of Applied Physiology found that subjects who consumed caffeine with their post-workout carbs had significantly higher rates of glycogen resynthesis compared to the carb-only group. In fact, the carb-plus-caffeine group had 66 percent more muscle glycogen than the carb-only group. That's 66 percent more fuel in the tank during your next workout!
It's well-established that consuming caffeine pre-workout can improve performance, but caffeine following your training session can actually help your muscles refuel at a faster rate.
Although scientists are not 100 percent certain how caffeine increases glycogen resynthesis, higher glucose and insulin levels, as well as an increase in the activity of several signaling enzymes responsible for glucose transport, are likely to be factors.
5. Caffeine Can Accelerate Fat Loss
Numerous studies have demonstrated caffeine's ability to enhance fat oxidation (your body's ability to break down stored fat into usable energy) during exercise.[8,9] Caffeine stimulates the nervous system and increases levels of the hormone epinephrine, both of which can signal your body to break down fat. While this alone won't cause significant fat loss, combining caffeine with proper nutrition and a well-rounded fitness program may help you shed a few extra pounds and improve your body composition.
Caffeine has also been shown to increase resting energy expenditure (or the amount of calories you burn at rest) for up to three hours post-ingestion. This doesn't give you the green light to go hog-wild at an all-you-can-eat buffet , but an extra 200-300 calories burned each day could lead to noticeable weight loss over time.
How To Maximize The Benefits Of Caffeine
So what's the best way to take in your caffeine to reap all of the benefits it has to offer? Current recommendations state that for performance benefits, trained individuals should consume 1-2 milligrams per pound of body weight 30-60 minutes prior to exercise, never exceeding more than 400 milligrams per day 11 Because each person responds a little differently to caffeine, start on the lower end and gradually increase your dosage from there. Just be warned that too much caffeine can leave you feeling nauseated, coping with a stomachache, or suffering from the caffeine jitters.
Just be warned that too much caffeine can leave you feeling nauseated, coping with a stomachache, or suffering from the caffeine jitters.
You can build up a tolerance to caffeine, so it's best to cycle on and off every 4-6 weeks, or look for a product that also contains TeaCrine®, the patented form of theacrine. Studies suggest that TeaCrine® acts in a similar manner as caffeine, but is non-habit-forming and can even reduce the habituation to caffeine when used in combination.
Furthermore, coffee may work well enough to get you out of bed in the morning, but if you're looking to take your workouts to the next level, stick with pure forms of caffeine like caffeine anhydrous, and avoid sugary energy drinks.
- Duncan, M. J., Smith, M., Cook, K., & James, R. S. (2012). The acute effect of a caffeine-containing energy drink on mood state, readiness to invest effort, and resistance exercise to failure. The Journal of Strength & Conditioning Research, 26(10), 2858-2865.
- Trexler, E. T., Smith-Ryan, A. E., Roelofs, E. J., Hirsch, K. R., & Mock, M. G. (2015). Effects of coffee and caffeine anhydrous on strength and sprint performance. European Journal of Sport Science, 1-9.
- Beck, T. W., Housh, T. J., Schmidt, R. J., Johnson, G. O., Housh, D. J., Coburn, J. W., & Malek, M. H. (2006). The acute effects of a caffeine-containing supplement on strength, muscular endurance, and anaerobic capabilities. The Journal of Strength & Conditioning Research, 20(3), 506-510.
- Sökmen, B., Armstrong, L. E., Kraemer, W. J., Casa, D. J., Dias, J. C., Judelson, D. A., & Maresh, C. M. (2008). Caffeine use in sports: considerations for the athlete. The Journal of Strength & Conditioning Research, 22(3), 978-986.
- Church, D. D., Hoffman, J. R., LaMonica, M. B., Riffe, J. J., Hoffman, M. W., Baker, K. M., . & Stout, J. R. (2015). The effect of an acute ingestion of Turkish coffee on reaction time and time trial performance. Journal of the International Society of Sports Nutrition, 12(1), 1-11.
- Hurley, C. F., Hatfield, D. L., & Riebe, D. A. (2013). The effect of caffeine ingestion on delayed onset muscle soreness. The Journal of Strength & Conditioning Research, 27(11), 3101-3109.
- Pedersen, D. J., Lessard, S. J., Coffey, V. G., Churchley, E. G., Wootton, A. M., Watt, M. J., & Hawley, J. A. (2008). High rates of muscle glycogen resynthesis after exhaustive exercise when carbohydrate is coingested with caffeine. Journal of Applied Physiology, 105(1), 7-13.
- Gahreman, D., Wang, R., Boutcher, Y., & Boutcher, S. (2015). Green Tea, Intermittent Sprinting Exercise, and Fat Oxidation. Nutrients, 7(7), 5646-5663.
- Hodgson, A. B., Randell, R. K., & Jeukendrup, A. E. (2013). The effect of green tea extract on fat oxidation at rest and during exercise: evidence of efficacy and proposed mechanisms. Advances in Nutrition: An International Review Journal, 4(2), 129-140.
- Vaughan, R. A., Conn, C. A., & Mermier, C. M. (2014). Effects of commercially available dietary supplements on resting energy expenditure: a brief report. ISRN nutrition, 2014.
- Goldstein, E. R., Ziegenfuss, T., Kalman, D., Kreider, R., Campbell, B., Wilborn, C., . & Wildman, R. (2010). International society of sports nutrition position stand: caffeine and performance. Journal of the International Society of Sports Nutrition, 7(1), 5.
About the Author
Nick Coker is a researcher in the Human Performance Laboratory at Georgia Southern University!
What does the S Health App do?
1. Tracks your steps.
You set how many steps you want to take in a day and it keep tracks. I have a widget on my home screen so the number of steps I have taken automatically appears. The app also shows the distance walked, calories burned and the number of steps I have taken at a “healthy pace”. A graph shows me the hours I have been most accurate. The app is sensitive enough to notice when I start jogging which I do on occasion. It makes me feel surprisingly good to know I have jogged for part of my walk.
2. Tracks the minutes you have moved.
The S Health app notifies me when I have achieved 90 minutes of activity. You can set your goal.
3. Tracks your heart rate.
If you have a sensor on your phone you can stick your finger there (not too hard, I have a tendency to push too hard on the sensor which does not work) and you get your heart rate. You can save your heart rate every time you take it. The app has a chart that allows you to compare where you should be based on your age. Resting heart rate can be defined as the number of times the heart beats in one minute while at rest. It may be used to indicate one’s basic fitness level. Typically, if the resting heart rate goes down over time, that may reflect the effectiveness of steady aerobic exercise. Heart rate can be affected by various factors such as temperature, body position, activities, emotions, and time of day. I tested the S Health app against my Omron Blood Pressure monitor which also measures my heart rate and they were very close. The app does not alert you if you go outside your optimal range.
4. Tracks your SpO2 (Oxygen Saturation.
Oxygen saturation indicates the concentration of oxygen in your blood. Typically, the SpO2 level in healthy adults will range from 95 to 100 percent while at rest. SpO2 levels may vary depending on the amount of oxygen in the air, your current activity, exercise intensity and other factors. SpO2 levels may change while you exercise. An SpO2 level measurement can help you determine whether your body can sustain the current level of exercise. Athletes may measure SpO2 levels to make sure they have adequate oxygen saturation.
5. Tracks your stress
The S Health App tracks your level of stress from low to high and allows you to choose how you are feeling (neutral, happy, sad, tired, excited, surprised, etc.). Stress is a condition often characterized by signs of physical or emotional tension. Exercise, relaxation, meditation, and yoga may help you relieve your stress. By measuring variations in the time between each heartbeat (heart rate variability, HRV), and comparing your HRV data with those of a group of healthy people in your age group, a rough measurement of your stress level may be determined.
6. Track more than steps.
S Health tracks more than steps. You can track other activities as well such as running, cycling, hiking, tennis, and many, many more. You can even track archery! As a tennis player I like the fact that I can add this to my daily activity.
7. Track your water intake.
I use the app to track my water intake for the day. My goal is 8 glasses and is the one thing I can generally exceed!
8. Track your caffeine intake.
I track my caffeine intake, not because I think caffeine is bad for you but because it makes me jittery and I really, really like coffee and can get in the habit of sitting around drinking cup after cup. Using the S Health app makes me aware of just how much I am drinking and helps me keep my consumption within a reasonable range.
9. Track your sleep.
I tend to get enough sleep every night so I don’t use this very often. Given that most Americans get much less sleep than they need this could be the most useful function. Or maybe not since most sleep deprived people know they are sleep deprived.
10. Track your blood glucose and blood pressure manually.
Your phone can’t track your blood glucose and blood pressure but the S Health app allows you to manually track them as well as track your symptoms and your medication.
11. Track your calories.
You can track the calories you consume during the day for breakfast, lunch, dinner, morning snack, afternoon snack and evening snack which pretty much covers every time you should be eating. You search for food, select what you ate and the app keeps track of the number of calories you have consumed. You can also search for food by restaurants. The app also tracks how many carbs, fat grams and grams of protein you have consumed. For me this is one of the most useful features of the app. As we all know keeping a food journal is one of the most effective ways to lose weight.
12. Track your weight.
You can track your weight by day and time.
There are more things you can do but for me this is enough. I only have so much time to spend entering information into an exercise app and quite honestly I don’t use everything every day. I don’t have a problem with blood glucose so I don’t need to track that and I am not an athlete so I don’t need to track my SpO2.
But I do have exercise goals for each day and I want to keep track of how much and how often I move. I also need to watch what I eat so it is important for me to track my calorie intake.
There are a lot of different apps made for different devices. There are apps that are devoted to specific types of exercise such as yoga and cycling. With a little research you can find the best app for you.
16 Best Keto and Other Diet and Nutrition Apps
Downloading one of the best workout apps to your smartphone or using the best home gym equipment are great ways to get fit, but exercise is only half the battle. You've got to manage what you put into your body, too. Luckily, a lot of smartphone apps can help impose some dietary discipline, helping you watch what you eat — or at least be better informed about the food you consume.
If one of your goals in the new year is to eat better, check out the following calorie logging apps as well as software that focuses on specific diets, such as the keto diet. These mobile apps, available for iOS and Android, can help you be smarter about meal times. Keep track of your goals with one of the best smart scales, and then check out our list of best meal kit delivery services, many of which cater to keto and other diets. (Image Credit: Sergey Edentod/Shutterstock)
KetoDiet (Android, $6.99 iOS, $8.99)
Ketogenic diets — which feature lots of fats, moderate proteins and very few carbs — are all the rage these days, thanks to high-profile celebrities who tout the wonders of going keto. (Nutritionists and dietitians are less enthusiastic, pointing out the drawbacks and risks to keto diets.) If you're trying out the keto lifestyle, KetoDiet (Android, iOS) can be a handy tool, offering recipes, articles and advice from experts. The nutritional data in KetoDiet promises to be accurate, as the app spurns crowd-sourced data in favor of information from verifiable sources. The hundred of recipes include nutrtional facts, alternative ingredients and the ability adjust for serving sizes.
Fooducate (Android, iOS: Free)
Fooducate (Android, iOS) helps you shop and eat healthy by allowing you to quickly pull up nutritional information about food products from barcodes. The app also allows you to make sense of nutritional labels. Fooducate displays a letter grade from A to D, along with a quick summary of nutrition information in plain language it suggests healthy alternatives, too. If you cook your own meals or eat out, you can also manually enter a meal's nutritional information. In addition, the app also doubles as an intake, calorie and exercise tracker. A pro subscription removes ads and unlocks additional features.
Shopwell (Android, iOS: Free)
The first step to eating well is shopping well. At least that's the idea behind Shopwell (Android, iOS), a barcode scanning and shopping assistant app that rates foods and grocery items according to your nutritional objectives. ShopWell users create a personalized profile and select from a series of nutritional goals (Heart Disease, Athletic Training, and so on), as well as dietary restrictions (Celiac disease, food allergies, vegetarian, and more). The app then takes these settings into account and uses them to score scanned grocery items, as well as provide layman-friendly nutritional pointers, and healthy suggestions.
Nutrients (iOS: $4.99)
Formerly known as Foodle, Nutrients provides users with a rich database containing nutritional information for a wide variety of meals and ingredients. Users can search for specific foods or ingredients and view a breakdown of its important nutritional content, or they can instead choose a particular nutrient, like Vitamin C or Potassium, and then find foods that are loaded with what they're looking for (citrus fruits or bananas, for example). Users can even create custom recipes with a mix of ingredients, or view data or search from an Apple Watch app.
Lifesum (Android, iOS: Free)
Rather than aim for a simple, cut-and-dried accounting of every calorie and macronutrient you ingest, Lifesum (Android, iOS) aims to help you build a healthy lifestyle, with plans for losing weight, gaining muscle mass or maintaining a healthy body. Users choose a fitness plan that's right for them, and then record exercise, water and food intake manually or with a bar code scanner the app gives you feedback and recommendations based on fitness goals. Users can view their fitness and eating habits over time, as well as health tips and reminders to get enough food or water. Lifesum Premium subscriptions provide users with more specialized diet plans, as well as more detailed nutrition breakdowns for food, as well as in-app integration with a variety of fitness trackers and smart devices.
8fit Workouts & Meal Planner (Android, iOS: Free)
You can download a dedicated workout app or a nutrition helper, but 8fit Workout & Meal Planner (Android, iOS) thinks you'll prefer just one tool to handle both jobs. Download the app and set a wellness goal, whether it's weight loss or boosting your overall fitness. Enter in your height, weight, and an estimate of your body fat, and 8fit will work up a customized fitness plan with step-by-step guidance. Pay for a membership and you can also get customized meal plans that include healthy eating tips and ingredient alternatives. People with special diets will like filters that exclude things like gluten or create specialized paleo, vegan or vegetarian plans. A monthly membership costs $19.99, but paying for a full year at $59.99 reduces that monthly cost.
Sparkpeople Calorie Counter & Diet Tracker (Android, iOS: Free)
Sparkpeople's Calorie Counter & Diet Tracker (as it's known on Android) is a total fitness app, calorie counter and exercise guide with a wealth of tools and integration with Sparkpeople's fitness and healthy living user community. The app, which goes by Sparkpeople Calorie Tracker on iOS includes a calorie counter with a rich library of more than 4 million food items, complete with a barcode scanner for easy entry as well as exercise demos. A workout log makes it easy to record your exercises, including sets, reps, and weight/rep. A gamified system of SparkPoints rewards tracking and healthy habits, and you can use SparkPoints to send virtual gifts to other users. In addition to the built-in tools, the Sparkpeople app integrates with various fitness trackers and devices.
Noom (Android, iOS: Freemium, $60/month)
Noom (Android, iOS) is another app that focuses on building healthy habits to build a healthy body. The app's free tier provides users with food and exercise logging options and an in-app pedometer, but the real gold is in Noom Coach's customized premium plans that provide daily goals and personalized coaching to help you achieve your fitness goals. The app's dashboard puts your daily tasks and activities front and center with challenges and feedback designed to build healthy habits, rather than just unsustainable weight crashes that you'll rebound from in no time.
FoodPrint by Nutrino (Android, iOS: Free)
The FoodPrint by Nutrino app (Android, iOS) is a nutrition goals and meal planning app that is designed to work with other apps and devices to intelligently track your exercise activity and automatically adjust food recommendations. Users set their nutritional goals (eating healthy, losing weight, building muscle) as well as any dietary restrictions (gluten-free, lactose-intolerant, halal), and Nutrino builds a personalized meal plan. Users can further customize this plan by selecting preferred foods and swiping for alternatives, and in addition, they can log in exercise, sleep, and water. The free tier provides food, exercise, and medication logging, while premium subscriptions add meal planners, diet options, and healthy meal suggestions.
MyPlate Calorie Tracker (Android, iOS: Free)
Livestrong.com's MyPlate Calorie Tracker (Android, iOS) is a versatile calorie tracker and nutrition app that makes it easy to log your food intake and and track your consumption habits as you progress toward your health goals over time. The app comes with a comprehensive database of more than 2 million different food items, with a barcode scanner for easy logging of prepackaged food, as well as a tool for creating custom meal items. Users can track intake of calories and a variety of macro and micronutrients, as well as their water intake. The app also doubles as an exercise log, complete with Google Fit and Apple HealthKit integration and support for a variety of wearables.
Calorie Counter Pro (Android, Free iOS: $3.99)
MyNetDiary's Calorie Counter Pro app (Android, iOS) is a comprehensive food scanner, nutrition log and exercise tracker. The app can scan barcodes for a product's nutritional information, and it offers the option to input custom foods and recipes, with tracking for up to 45 different nutrients. An exercise tracker allows users to enter more than 500 different activities you can manually enter calories burned, too, with time and distance tracking for walking. In addition, the app includes planning features for dieters who want to set a target weight and plan out their eating and exercising habits, with Calorie Counter Pro helping plan out intake and activity for weight loss or maintenance.
PlateJoy (Android, iOS: starts at $69 for 6 months)
Rather than use one-size-fits-all diet plans, PlateJoy (Android, iOS) builds custom diet and meal plans based on your user profile and nutritional goals. The app provides users with a lifestyle quiz that helps define your taste preferences, dietary restrictions, and what you want to get out of your healthy eating plan then PlateJoy uses a variety of data points to build a customized meal plan, complete with shopping lists and the option to have your groceries delivered straight to your door, getting that hassle out of the way so you can focus on food prep and eating right. Subscriptions start at $69 for 6 months, or $99 for 12 months.
My Diet Coach (Android, iOS: Free)
My Diet Coach (Android, iOS) aims to build healthier eating and fitness habits using a system of goals and challenges to gamify weight loss. You set your weight loss goals, and the app will send you reminders and motivational messages, as well as guides to avoid such bad habits as exercise laziness. Regular challenges encourage healthy eating goals, such as filling up with water, or making sure you fill your plate with vegetables. Users can track their meals with a diet diary and calorie calculator. In-app purchases unlock extra features.
Calorie Counter — MyFitnessPal (Android, iOS: Free)
MyFitnessPal's Calorie Counter (Android, iOS) app helps you out on that front, functioning as an easy to use calorie and nutrients counter with a database that boasts more than 2 million foods (and it's growing every day). Easily look up and track the foods you're consuming with the help of a barcode scanner as well as a recipe calculator for inputting custom creations. Track exercises, set diet goals and sync your progress to myfitnesspal.com for free.
Lose It! (Android, iOS: Free)
Lose It! (Android, iOS) is another excellent nutrition and exercise logging tool targeted at those looking to lose a few pounds. Simply enter a few details about yourself such as weight, height and goal weight, and the app will help you come up with a daily calorie budget. The app keeps tracking your food intake easy, with barcode scanners for grocery items, as well as an extensive database of dishes and restaurant meals. The app also has an exercise tracking feature, and can also sync data with other exercise apps to help log your routine.
Calorie Counter by FatSecret (Android, iOS: Free)
Calorie Counter by FatSecret (Android, iOS) offers a solid package of tools for calorie conscious dieters: a barcode scanner for food nutritional info, a food and exercise diary, a weight chart, and meal and recipe ideas. Additionally, users can also sync their data online to their FatSecret account to access online and across multiple devices.
Comparing Popular Migraine Diets
There are a handful of different Migraine diets but the research behind them is slim. Good nutrition and certain vitamins and minerals can help nourish your body and brain.
What Is An Elimination Diet and Should I Try One?
An elimination diet consists of removing a long list of foods from your diet that may be triggering a Migraine attack.
Elimination diets are a hot topic of debate within the Migraine community. Despite little proof of efficacy, the American Migraine Foundation explains that an elimination diet can be considered to reduce Migraine triggers. But they should be done under medical guidance so that medical and nutritional support is provided ( 13 ).
&ldquoBesides red wine and MSG, in terms of food triggers, there really is not good enough evidence to justify elimination diets,&rdquo said Dr. Charles. &ldquoAn elimination diet can really interfere with someone&rsquos quality of life, and that kind of interference may be unnecessary.&rdquo
Popular Migraine Elimination Diets
Some of the most popular Migraine elimination diets include:
Low Tyramine Diet
If you suspect tyramine to play a role in your Migraine attacks, a low-tyramine diet is worth a try.
Foods to avoid with this headache diet, according to the National Headache Foundation, include ( 14 ):
- Fermented sausages, meats that are improperly stored or not-fresh, processed meats and tofu/tempeh.
- Aged cheeses
- Vegetables like raw onions, fava or broad beans, sauerkraut, and fermented soy products
- Citrus based fruits like orange, grapefruit, tangerine, pineapple, lemon, and lime
- Caffeine-containing drinks
- Alcoholic beverages, including wine and beer
Some foods on the low tyramine diet should be consumed cautiously, like nitrate or nitrite-containing foods/beverages, concentrated yeast extracts, and food additives such as monosodium glutamate (MSG), sulfites, and aspartame.
The Heal Your Headache Diet
Heal Your Headache was written by John Hopkins neurologist David Buchholz, MD. The book seeks to offer a holistic guide to Migraine management, avoiding quick fixes and helping you raise your Migraine threshold.
A portion of the book outlines an aggressive elimination diet, based on 30 years of Dr. Buccholz&rsquos clinical experience. There are no clinical studies at this time supporting the use of this headache diet, and it can be a difficult diet to stick to. It remains controversial among people with Migraine and the doctors who treat them.
Even so, the internet is full of people who have found relief after using the Heal Your Headache diet plan.
The ketogenic diet, or &ldquoketo&rdquo diet, is all the rage these days for weight loss. There are some theories that it can help Migraine, too.
The ketogenic diet aims to put your body into a state of ketosis, where your body uses fat as energy instead of carbohydrates. (Remember how sugar crashes can trigger attacks?)
Ketosis happens when you eat a large amount of fats, moderate amounts of protein, and very few carbs. In ketosis, your liver produces substances called ketones ( 15 ).
&ldquoKetone bodies have an anti-inflammatory effect,&rdquo says Cherubino De Lorenzo, a researcher at the Sapienza University of Rome. Less inflammation makes increases the Migraine threshold, making the body less vulnerable to a Migraine attack.
While this sounds promising, the verdict is still out. Preliminary studies on the keto diet have shown positive results in lowering the frequency of Migraine, but we&rsquore still waiting for conclusive results.
Note: The ketogenic diet requires close monitoring by a qualified physician
Low Histamine Diet
Histamine is not just responsible for seasonal allergies. It is a neurotransmitter within the central nervous system and a vasodilator that causes blood vessels to widen ( 16 ). During a Migraine attack, vasodilation of the blood vessels in the brain causes head pain.
Some people have an intolerance to histamine that triggers a Migraine attack when histamine levels increase. Histamine intolerance is caused by a low level of amine oxidase, an enzyme responsible for breaking down histamine ( 17 ).
Another enzyme, diamine oxidase (DAO), metabolizes histamine that has been eaten. Some people have a low level of DAO which prevents them from completely metabolizing histamine. This can lead to symptoms similar to an allergic reaction.
&ldquoCentral H3 [histamine] receptors seem to have a role in migraine that merit further investigation. The histaminergic system may be a goal for novel migraine drug,&rdquo concluded one study on histamine and Migraine ( 18 ).
A low histamine diet can offer relief in individuals sensitive to it. The low-histamine diet is similar to the low tyramine diet.
Foods high in histamine to be avoided include ( 19 ):
- Pickled foods and vinegar
- Canned foods
- Aged-cheeses, smoked meats and beans
- Nuts (especially walnuts and cashews)
- Chocolates and cocoa products
- Ready-made/prepared meals
- Foods containing preservatives and artificial colors
Some people with Migraine can benefit from an elimination diet although they remain controversial.
Inflammation is a source of pain, and during a Migraine attack, the brain can become inflamed. Many people with Migraine will try an anti-inflammatory approach to their headache diet.
The Mayo Clinic explains that an anti-inflammatory diet includes balancing your diet with whole foods like ( 20 ):
- Fresh fruits and vegetables
- Unprocessed foods
- Whole grains
- Dark chocolate
- Red wine
Some of these choices, however, may be a trigger. The best diet for you is based on your individual food triggers.
- Fatty fish like salmon, sardines, mackerel, herring, cod, white fish, tuna, anchovies
- Seeds especially hemp seeds, chia seeds, flaxseeds
- Egg yolks
IPhone Apps Asking to Track You? Answers to Your iOS 14.5 Privacy Questions
“Allow ‘The Sims’ to track your activity?” “Allow ‘Merriam-Webster’ to track your activity?” “Allow ‘WSJ’ to track your activity?”
Welcome to the start of iPhone and iPad privacy pop-upalooza. Expect a whole lot more of it in the coming weeks. In Apple ’s next software release, iOS 14.5, apps that track user data for advertising purposes or share data with data brokers will be required to show you a prompt asking permission to track. Some developers have already implemented the prompt, which is why you may be seeing the pop-ups right now.
On these pop-ups, you’ll have two options to choose from: “Allow” or “Ask App Not to Track.” The idea is that instead of digging through complicated settings to opt out of tracking that you don’t really see or are even aware of, you can now opt in, if you enjoy targeted ads. Apps will now ask you before sharing your data with other apps—or third-party advertisers or data brokers. It’s all part of Apple’s effort to present you with more privacy controls.
But while the choices might seem simple, there’s quite a lot happening behind the scenes. What exactly do these options mean, and how will they impact your privacy? Here’s a breakdown of what Apple is calling App Tracking Transparency, and what happens if you opt out or opt in.
Wait, apps are tracking me?
Oh, yes, apps have been tracking you. You know how you may search for something on one website and then the ad for that product can follow you around the web? Well, instead of using web-browser tracking tools like cookies, iPhone apps tend to use a secret string of numbers on your phone. It’s called the IDFA—Identifier for Advertisers—and is used for tracking and identifying what you do in apps and across apps. (Android has something similar.)
Runners Are Being Urged to Limit Caffeine Consumption
A few years ago you could pick up almost any running or fitness magazine and read about the benefits of consuming caffeine prior to running or exercising. Runners, just like many of you, like to take a swig of their favorite caffeinated beverage before they leave for their morning run. In fact, it's not too uncommon to see runners just before a race downing an extra tall cup of joe before the horn blows. After all, studies have shown that drinking a little caffeine can actually give us some benefit by slowing down the rate of fatigue, keeping us more alert and it may even help ease the pain caused from exercise induced muscle soreness.
However, the running world is being warned about the dangers of consuming too much caffeine before and during a long distance run or race. Doing so can actually have fatal or debilitating consequences, primarily for the longer distance runners who consume caffeinated beverages and then use caffeine based gels, gus or jelly beans as a refueling source during their races or training runs.
Last month, Dr. Lewis G. Maharam, also known as the Running Doc on RunnersWorld.com, put out a notice to runners to carefully monitor their caffeine consumption before and during runs or races of 10K (6.2 miles) or greater distances. This, after the International Marathon Medical Directors (IMMD) began to look into the cause of death and collapse of runners at various races across the world. Unfortunately, those runners who died were unable to give any insight as to their caffeine intake prior to their death. However, the runners who collapsed and were successfully resuscitated have been interviewed and it appears there may be a connection to caffeine consumption and their subsequent collapse. The common denominator for the runners appears to be the amount of caffeine they consumed before and/or during a race. Running experts recommend runners limit their caffeine intake on their run/race day to no more than 200 mg (the equivalent to 2 cups of coffee), however these runners reported to have exceeded this amount.
With so many energy drinks on the market today, not to mention the countless gels, gus and jelly beans containing caffeine, as well as quick access to coffee shops, caffeine is very seldom in short supply. But until more is known if there is a connection between caffeine and the death or collapse rate of long distance runners, tis better to err on the side of less is more.
Do you monitor your caffeine consumption? Will the recent news report from the IMMD discourage you from consuming caffeine based beverages and foods prior to or during your exercise or running?
As a stimulant, caffeine affects your central nervous system, including dilating the blood vessels in your brain, which makes you feel more awake and alert. "The effect can be fairly immediate," says Burak. That near-instant effect is why so many coffee-lovers count on a cup of brew to perk them up in the morning.
Caffeine may also give you a boost in the memory department. A January 2014 study published in Nature Neuroscience found that caffeine can improve memory consolidation — the process of committing what we've learned to long-term memory — for up to 24 hours after it's consumed.
Reduce Overall Inflammation With Apple Cider Vinegar
If you don’t have raw, unfiltered apple cider vinegar in your pantry already, you are missing out on some serious health benefits. Apple cider vinegar, commonly referred to as ACV, has been used as a natural remedy for a variety of health conditions. In addition to all the benefits of ACV, it is very affordable and readily available in most stores.
Before we continue, we have to mention that it is integral to purchase organic, raw, unfiltered apple cider vinegar. Bragg makes an incredible product. Regular ACV that isn’t raw or unfiltered will not give you the same health benefits because it has been processed differently.
Why Is ACV So Special?
When you ingest ACV, healing begins to take place very quickly (depending on the condition you are treating) on a cellular level. Made from fermented apples, ACV contains healthy prebiotics, which are organisms that feed good bacteria (probiotics) that live in the digestive system. Keeping a healthy balance of good bacteria in the body with nourishing, plant-based foods is a great way to stay healthy. Consuming ACV won’t do this alone, but it can help reduce inflammation in the digestive system, joints, the blood, heart, and more.
Beginning in the gut and cells, inflammation can be caused by excess stress, poor sleep patterns, or more commonly an unhealthy diet that consists of processed ingredients, refined grains and sugars, meats, caffeine, alcohol, dairy products, and manmade fats. Typical symptoms of inflammation include joint pain, headaches, digestive problems, fatigue, acne, and more. To remedy these symptoms, people resort to over-the-counter medications that can actually contribute to more inflammation.
Remember: ACV cannot heal the body on its own. It can help reduce symptoms of inflammation, but it is more effective when you implement lifestyle changes along with its consumption.
The acetic acid in ACV gives it the tart taste, but this acid has an alkalizing effect when the body metabolizes it. ACV also contains polyphenolic compounds like epicatechin, quercetin, chlorogenic acid, and catechin. The alkaline pH level in ACV works to keep the blood from becoming too acidic, and acidity levels in American bodies are quite high. Consuming ACV for reduced inflammation can be done in the following ways.
ACV Tea: Add one or two tablespoons of raw, unfiltered ACV to one cup of warm water with a little freshly squeezed lemon juice. Drink this in the morning to promote detoxification.
ACV Salad Dressings: ACV is a great salad dressing ingredient because it provides that signature tang. Whisk it with olive oil and your favorite seasonings for a simply delicious dressing. For more dressings with ACV, click here.
ACV Morning Tonic: Add one or two teaspoons of ACV to one cup of filtered, room temperature water. Stir and enjoy. This works well when consumed in the morning or after a workout.
Cleansing Super Shot: You will create a one-ounce shot of ACV, water, lemon juice, a dash of cayenne pepper, and a little raw agave for sweetness. You may have to experiment with liquid ratios to get the flavor right.
It is best to use one or two of the above suggestions with a healthy, plant-based diet. ACV cannot be as effective if you are consuming foods that harm the body.