As a gastroenterologist, here's what I eat in a day to boost my gut health
Many of my patients automatically picture a 'high-fiber diet' as a life of kale salads and never seeing a slice of white toast again.
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CNET
an hour ago
- CNET
If You Have a Headache, Experts Recommend Eating These 9 Foods
Next time you have a headache, consider looking in your fridge or pantry for relief. Though they're not miracle cures, several foods may provide relief next time you have a headache or migraine, in addition to maintaining your hydration, exercise routine, sleep and managing stress. "The most important thing I tell patients is that migraines are highly individualized," says Dr. Nicholas Church, a board-certified member of the American Board of Family Medicine and the American Academy of Family Physicians. "What helps one person may not help another, and what's a trigger for one might be therapeutic for someone else." We spoke with doctors and dietitians to help you narrow down which foods may help with headache symptoms. They also discussed which foods to avoid to prevent headaches in the first place. 1. Omega-3-rich foods like walnuts "I recommend omega-3-rich fish, such as salmon, mackerel and sardines," says Church. "These fish are high in anti-inflammatory fats (EPA and DHA), which can reduce inflammation throughout the body, including in the vascular system and brain." Citing a 2021 randomized controlled trial, Church explains that because migraines are believed to involve inflammatory and vascular changes in the body, omega-3 fatty acids may help reduce their frequency or intensity when eaten regularly. "The study's findings also align with earlier data showing that omega-3s help regulate prostaglandins, which play a role in headache inflammation," says Church. Prostaglandins are hormone-like substances that impact bodily functions like inflammation, pain and menstrual cramps. Fatty fish also contain vitamin D, coenzyme Q10 and B vitamins like riboflavin, which support healthy brain metabolism. Kiran Campbell, a registered dietitian nutritionist at MyNetDiary, also mentions a 2024 meta-analysis revealing that omega-3 fatty acids can reduce the frequency, duration and severity of migraines. She adds that plant-based sources include chia seeds, walnuts, flaxseed and algae oil. Example foods: salmon, mackerel, sardines, chia seeds, walnuts, flaxseed and algae oil Chia and flax seeds are great sources of omega-3s. mikroman6/Getty Images 2. Magnesium-rich foods like spinach Daniel Redwood, the director of Human Nutrition and Functional Medicine at the University of Western States, explains, "Attention to the potential importance of magnesium in migraine grew in prominence with the discovery (Ramadan, 1989) that people with migraines had lower levels of this mineral in their red blood cells, serum and brain tissue." Dr. Paul Daidone, medical director at True Self Recovery, seconds this, stating that food rich in magnesium -- like pumpkin seeds, spinach and avocado -- may reduce the severity and occurrence of migraines. He cites a 2022 study examining the potential connection between magnesium deficiency and migraine, which describes how magnesium deficiency is implicated in migraine attacks due to processes like cortical spreading depression, oxidative stress, neurotransmitter imbalance and electrolyte imbalance. "Although clinical evidence of the acute dietary magnesium deficiency as a direct migraine trigger remains limited, scientists are investigating the involvement of intra- and extracellular magnesium levels in migraine pathogenesis," Daidone explains. Dr. Schonze Del Pozo, a board-certified internal medicine physician and medical director at East Sacramento Concierge, states that many of the patients she sees for headaches and migraines are deficient in magnesium. She also cites a 2012 study in the Journal of Neural Transmission entitled "Why all migraine patients should be treated with magnesium." As a result, she recommends a healthy diet of magnesium-rich dark leafy greens like spinach, kale, broccoli and Swiss chard. Example foods: pumpkin seeds, spinach and avocado, kale, broccoli and Swiss chard 3. Ginger "Many swear by ginger as a way to help with migraines," states Dr. Maria Knöbel, a general practitioner and medical director of Medical Cert UK. "Studies have proven that ginger reduces nausea and can decrease the inflammation that leads to migraine pain. Ginger has helped patients during my practice, whether they take it as ginger tea or in supplement form." She references a 2014 study that found ginger powder to be as effective as the medication sumatriptan in treating acute migraine attacks, but with fewer side effects. Ginger tea may be especially beneficial because, Knöbel states, "It's important to drink enough water, as well as eat ginger. Drinking enough water might stop your migraine from getting any worse." Church also recommends ginger because it contains natural anti-inflammatory compounds like gingerol. "I've had patients find relief from migraines or migraine-related nausea using ginger tea, powder or chews," he explains. A 2019 study also found that 400mg of ginger extract, in addition to 100mg of the non-steroidal anti-inflammatory drug ketoprofen, may help treat migraine attacks. Ginger tea combines the benefits of ginger with the hydration of water.4. Nuts and seeds like pumpkin seeds "Another group of foods I recommend are nuts and seeds, including almonds, pumpkin seeds, sunflower seeds and walnuts," Church states. "Like leafy greens, these are rich in magnesium, and some also provide vitamin E, which has been shown to help with menstrual migraines and migraines with aura." A 2015 study reflected this. Example foods: almonds, pumpkin seeds, sunflower seeds and walnuts 5. Cinnamon "Cinnamon contains a high amount of antioxidants that may also reduce headache frequency," Campbell explains. "Stir it into your morning oatmeal or tea, or bake it into muffins and breads." She cites a randomized, double-masked, placebo-controlled 2020 trial, stating, "Studies suggest that cinnamon supplementation may lower inflammation, cutting down on migraine frequency, severity and duration." The antioxidants in cinnamon may help treat headaches and migraines. FreshSplash/Getty Images 6. Foods rich in vitamin B2, like eggs "A well-known [1998] randomized controlled trial found that 400 mg of riboflavin daily significantly reduced migraine frequency and severity over a three-month period," Church says. Though this high dose usually comes from supplementation, riboflavin-rich foods support the same metabolic processes in migraine prevention. These foods can include eggs, dairy and lean meats. "Riboflavin is essential for mitochondrial energy production, and many researchers believe that migraines stem in part from dysfunction in energy metabolism within brain cells," Church adds. Redwood adds, "There exists a small but promising body of research on the effectiveness of some nutritional supplements for migraines, especially riboflavin (vitamin B2), coenzyme Q10 and magnesium. The first research-based indicator of riboflavin's potential as a migraine treatment appeared in a small 1946 article by a medical physician, published in the Canadian Medical Association Journal, which reported dramatic effectiveness from what would now be considered low-dose B2 supplements." A 2022 systematic review and meta-analysis found that supplementation of 400mg/day of vitamin B2 for three months affected the duration, frequency and pain score of migraine attacks. Example foods: Eggs, dairy and lean meats 7. Turmeric Curcumin is the active compound in turmeric and, according to Campbell, is "high in antioxidant power and shines especially when paired with omega-3s." To add it to your diet, consider sprinkling it into smoothies, curries or teas. Campbell references a randomized, double-masked, placebo-controlled 2021 trial that concluded, "Present findings revealed that n-3 fatty acids and curcumin co-supplementation can be suggested as a promising new approach in migraine headache management." However, more studies are needed. When combined with omega-3s, turmeric may help with migraine headache management. Rawlstock/Getty Images 8. Whole grains like brown rice Church mentions that whole grains like quinoa, brown rice and oats may also be beneficial since they "provide a steady release of glucose, preventing blood sugar crashes that can trigger headaches, and are good sources of fiber, B vitamins and trace minerals." He cites a 2023 cross-sectional study of 12,710 participants with all data collected from a 1999-2004 National Health and Nutrition Examination Survey. It found that for every 10 grams of fiber added to the diet, there was an 11% reduction in the odds of having severe headaches or migraines. "By providing magnesium, iron, and B vitamins, whole grains support brain health, oxygen delivery and a stable glucose supply, which are all relevant to migraine prevention," concludes Church. A 2023 comprehensive review also found that curcumin is a promising candidate for preventing and controlling migraines due to its anti‑inflammatory, antioxidative, anti-protein aggregate and analgesic effects. However, additional studies are needed. Example foods: quinoa, brown rice and oats 9. Water-rich foods like watermelon Dr. Kimberly Idoko, a developmental neurobiologist and board-certified neurologist, reveals that dehydration can also trigger headaches, which is why staying hydrated can significantly improve migraine treatments. "Water-rich foods like cucumber, watermelon and citrus fruits also help you stay hydrated," adds Church. To prevent dehydration-caused headaches or migraines, enjoy more water-rich foods like watermelon. Anucha Muphasa/500px/Getty Images Foods that may trigger headaches or migraines Chocolate, cheese and alcohol: "In one [2007] study of over 500 migraine sufferers, 44% reported at least one food as a trigger. Among the most common triggers were chocolate, cheese and alcohol, " reveals Dr. Adam Lowenstein, a board-certified plastic surgeon who runs the Migraine Surgery Specialty Center. Gluten: "Gluten can be a highly inflammatory food substance, especially among those who are prone to sensitivities or gluten allergy," explains Trista Best, a registered dietitian at The Candida Diet, environmental health specialist and adjunct nutrition professor. "This inflammation causes a host of health conditions, including migraines." When it comes to caffeine, moderation is "The most fascinating study I've seen on the role of nutrition in the treatment of headaches (Hering-Hanit and Gadoth, 2003) was published in Cephalalgia, the premier headache journal. Over a 5-year period, doctors at a neurology clinic in Israel treated 36 children and adolescents (average age 9) with severe daily or near-daily headaches who drank an average of 11 quarts of cola drinks per week," says Redwood. "At the end of a gradual withdrawal period (because too speedy a withdrawal can trigger even worse headaches), 33 of these 36 young people were headache-free, a truly stunning result. Nearly all cola drinks contain substantial amounts of caffeine (Chou and Bell, 2007)." Note: 11 quarts of cola per week is extreme, and the average person doesn't consume this much caffeine. Moderate caffeine intake is still OK, according to Amelia Ti, a registered dietitian and diabetes educator in New York City who is also part of CNET's medical review board. However, when it comes to caffeine, Church notes, "Caffeine, used strategically, can enhance the absorption of pain relievers and constrict dilated blood vessels in the brain, which may ease migraine pain. This is why many over-the-counter headache medications include it. Studies have shown that 40–100 mg of caffeine (the amount in a small cup of coffee or strong tea) can reduce migraine or tension headache pain. But, chronic overuse can lead to rebound headaches, so moderation is key." Added sugars and highly processed foods: "Research has shown that people following a 'Western' diet, which includes substantial amounts of added sugars and other highly processed foods, are at greater than average risk for developing migraines, while the risk is significantly lower than average for those following a healthier diet," states Redwood. download (1) Dr. Joseph Mercola, a board-certified family physician and author of Your Guide to Cellular Health , adds that in addition to incorporating foods rich in specific nutrients like magnesium and B vitamins, you'll want to eliminate triggers like processed foods that contain nitrates, MSG, added sugars or yeast.
Yahoo
an hour ago
- Yahoo
Canadians could get more affordable version of Ozempic in early 2026. Here's how
Cheaper versions of medications to treat obesity, like Ozempic and Wegovy, could be on the market in Canada as soon as January. Ozempic is a social media darling — with celebrities singing its praises and people posting about major weight loss. But a patient can pay $400 a month for such medications, says Dr. Sanjeev Sockalingam, Obesity Canada's scientific director and a professor of psychiatry at the University of Toronto. He says his patients have been frustrated and disappointed by the "prohibitive" cost. But now, several companies say they intend to market cheaper versions of such drugs. Here's what medical experts say: What are these medications? Injectable prescription drugs, sold as Ozempic and Wegovy, and the pill Rybelsus all contain the ingredient semaglutide. This class of medication, known as glucagon-like peptide-1 (GLP-1s), regulate blood sugar levels and appetite. Health Canada previously approved Ozempic to treat diabetes and Wegovy for weight loss. Nearly 33 per cent of Canadians (10.6 million people) were obese in 2023, according to a recent study. How much could the price come down? Novo Nordisk, maker of Ozempic and Wegovy, will effectively lose its price protection on those drugs in Canada in January, opening the door to generic versions. Mina Tadrous, an associate professor who evaluates pharmaceutical prices at the University of Toronto, says three or four companies have them in development or are starting the paperwork. Tadrous says the number of companies affects pricing. "The classic framework is that if you only have one, it comes down from the list price to 75 per cent," Tadrous said. "If we have two, it goes down to 50 per cent and if we have three it hits 25 per cent." Three manufacturers could bring the price down to $100 from $400 for the same strength of semaglutide product, Tadrous estimates. Have the generic medications been approved? Not yet. Health Canada needs to consider each company's application to make and sell generic versions of the injectable medication, known as a biosimilar. Since they won't require new clinical trials, they could be available within weeks of Health Canada's approval — "grandfathered" in, based on the original trials, says Sockalingam. "It's really about the equivalency of the medication in terms of its availability in the body and its metabolism." Will insurance cover them? Semaglutide is already listed on the Ontario drug formulary — a list of publicly covered medications for those over age 65, people living in long-term care homes, and for people receiving Ontario Works or disability payments. That means as soon as a generic form is available, those on public drug insurance plans could switch to it, and private insurance plans like those offered by employers likely will do the same, Tadrous says. Dr. Kaberi Dasgupta, a professor of medicine at McGill University and a researcher, says this would be good news for people who have excess weight and resulting complications but who can't currently afford the branded medications. Generic versions will "open the door for many more people," Dasgupta said. What's involved in taking these medications? Dasgupta says it's important for people taking semaglutide to have it prescribed by a physician and then monitored. "We should be insisting on having publicly accessible good diet and physical activity supports because we live in a society where people are gaining more and more weight," Dasgupta said. In England, for example, semaglutide is recommended with at least 13 hours of counselling on diet and physical activity. What about drug shortages? Because some medications also treat Type 2 diabetes, doctors and health-care policy experts continue to watch supply chains to prevent shortages. Dr. Harpreet Bajaj, an endocrinologist with LMC Healthcare in Brampton, Ont., recalls many times when patients with diabetes had to go off Ozempic or other GLP-1 medications because none was available. "Having a biosimilar, which is made by an entirely new pharmaceutical company and maybe … made in a more cost-effective way would also relieve some pressures on any future shortages that we might expect," Bajaj said. Dasgupta, who also treats diabetes, said in her experience in Quebec, sometimes the medication is more accessible through the province's publicly funded plan for those who fulfil the medical criteria than through some private insurers that focus more strongly on cost.
Medscape
an hour ago
- Medscape
Tocilizumab Delays: A Barrier in Giant Cell Arteritis Care?
TOPLINE: Patients with giant cell arteritis started tocilizumab therapy an average of 43 days after diagnosis, partly because of delays in insurance approval. METHODOLOGY: Overall, 82 patients (average age, 73 years; 60% women; 87% White individuals) newly diagnosed with giant cell arteritis at the University of Washington, Seattle, Washington, between November 2017 and August 2024 were prescribed 162 mg of subcutaneous tocilizumab. Data on demographics, insurance type, and detailed timelines for medication request, approval, and initiation were collected. When available, cost data for tocilizumab were obtained from insurance quotes, along with information on prior authorization requirements, copay assistance, and medication coverage. The time from the initial tocilizumab request to insurance approval and medication start was analyzed, and costs by insurance payer were compared. TAKEAWAY: Delays in approval for and administration of tocilizumab therapy for newly diagnosed giant cell arteritis increase the risk for vision loss, glucocorticoid exposure, and side effects. The average time from tocilizumab request to the start of treatment was 43 days; from request to insurance approval, 17 days; and from approval to medication start, 30 days. Out-of-pocket costs for tocilizumab averaged $1399 for Medicare patients, $823 for those with Medicare Advantage, $211 for those with commercial insurance, and $0 for Medicaid (P < .01). Commercially insured patients used copay cards more often than other payers (P < .01); Medicare or Medicare Advantage patients had a higher utilization of medication coverage from drug manufacturers (P = .04). IN PRACTICE: 'During the study period, there was only one FDA-approved medication for GCA [giant cell arteritis], yet the high cost and delays to medication start remained high. Understanding the delays, costs, and factors that prevent timely therapy is critical to rheumatologic and geriatric care,' the authors of the study wrote. '[T]he results offer important insights into the administrative and financial frustrations related to securing biologic approval and coverage, which has been documented in other conditions,' experts wrote in an editorial. SOURCE: This study was led by Dominique Feterman Jimenez, MD, University of Washington, Seattle. It was published online on March 15, 2025, in The Journal of Rheumatology. LIMITATIONS: The single-center design may limit the generalizability of the findings beyond Washington State because insurance plans vary by state. The predominance of patients with Medicare may also limit applicability of the findings. The small sample size restricted the ability to analyze differences among various Medicare supplemental plans. DISCLOSURES: One author disclosed receiving support from a Rheumatology Research Foundation Investigator Award. The authors declared having no conflicts of interest. This article was created using several editorial tools, including AI, as part of the process. Human editors reviewed this content before publication.
