It is important to eat healthy and keep your diet in check. It is healthy to consume 1400 calories a day. You can choose from several free diet meal plans that you can choose from. Below is a 1400 calorie meal plan, that can be tweaked a little, and personalized.
Breakfast: ½ a cup of egg substitute, or a whole egg, and 1 white egg with a teaspoon of butter (which of course is optional), makes for the most famous breakfast delight. Additionally, a cup of cantaloupe and whole wheat bread or an English muffin should do the trick.
An optional menu to this would be a cup of fat free milk, ½ cup of strawberries, and a whole wheat muffin. Most people do think that stopping butter and oil will help you reduce weight. But in reality, our body needs the basic needs of nourishment, and one teaspoon of butter would work out well.
Snack: Always remember that eating more than three meals a day is necessary. Eat in small quantities, but eat more often. Two tablespoons of granola + ¼ cup fat-free milk or one graham cracker, can fill your little biscuit urges. Consume this with one cup of fat free milk with two tablespoons of chocolate syrup.
Lunch: Milk is the healthiest item we can all consume. A cup of fat-free milk, would do you best. You need some whole food to last you the entire day. Peanut butter and jelly is a good combination for a light lunch. You can eat two tablespoons of jelly or jam with two slices of whole wheat bread. In case you don’t have a full stomach, ½ cup celery sticks and ½ cup baby carrots can be a good filler. To replace the sandwich, you could make do with a roll, which should be about 2 ½ inches. Add in all your collection of fresh greens and veggies, you can add one cup of the greens, 1/3 cup carrots, 1/3 cup tomatoes, 1/3 cup cucumber, ½ cup canned chickpeas, 2 tablespoons chopped eggs, and finally 2 tablespoons of reduced calorie dressing. It would be your pick to add in any more special ingredients you would like.
Dinner: This would, as the saying goes, be your beggar meal for the day. This is the time where you eat the least. Two cups of mixed greens, with just one tablespoon of reduced- calorie dressing. A cup of whole wheat spaghetti, ¼ cup of meatless pasta sauced and two tablespoons of parmesan and chopped basil would make for a perfect supper meal. Remember, you need to eat less, but just enough to last you your sleeping hours.
Chronic migraine is a condition where the affected person experiences at least 15 headache days a month. It is observed that at least 8 out of these 15 days are migraine headaches with severe symptoms, and this pattern of discomfort remains consistent for 3 months. Initially, it may not be a frequently occurring episode, however, with time, the episodes may get regular with chronic headaches. If left untreated, this condition can affect a person’s life.
Causes
Several factors determine the onset of this kind of migraine. One of them includes a steady increase in the frequency of episodic headaches. Over-the-counter treatment options that are used to treat frequent headaches stop affecting over time, leading to side effects that develop into chronic headaches. Some other factors that can put an individual at a high risk of developing this condition include mood disorders like anxiety or depression, snoring, excessive caffeine intake, ongoing disturbed sleep patterns, and a history of stressful life events causing emotional or physical trauma. An unhealthy lifestyle leading to an increase in the body mass index (BMI) can also be a causal factor.
Symptoms
There is no difference between symptoms of chronic migraines and episodic migraines. However, the only thing to notice is the increased frequency of episodic headaches in a month. Some typical symptoms of this illness can be observed for timely diagnosis and treatment.
Transitioning symptoms (episodic to chronic migraines)
Diagnosis
A health professional will take a look at the affected person’s health history. If needed, the doctor may ask questions that help understand the migraine patterns. The questions include how and when the migraines begin, how long they last, are there any notable physical factors or triggers that worsen the condition, and where the location of the pain is.
The professional may also ask for a detailed history of other health conditions like anxiety, depression, lifestyle choices that may trigger these headaches, any treatment options used, and possible side effects that could be factored into the diagnosis. Based on the results, appropriate treatment methods will be advised and implemented.
Treatment options
Most of the treatment methods focus on managing the symptoms, the migraine attacks, and reducing the episodes and pain.
One of the treatment therapies includes focusing on lifestyle changes.
Some other treatment options for managing migraine attacks include:
Other techniques include:
Also, maintain a headache diary and note down the possible triggers and the number of migraine attacks in a month. If there’s a notable increase in the attacks, consult a doctor at the earliest. Knowing the triggers can help the doctor chalk out an effective treatment plan.
Preventive treatments and methods
Apart from treatment options that help manage the symptoms, there are preventive treatment methods that reduce the episodes of these headaches to a certain extent. These include using beta blockers and other therapies. One such treatment method also includes using an Allergan product named BOTOX®, which doctors recommend for those 18 years and older. The intravenous treatment method is administered around the neck or the head, where the migraine pain usually affects the person. This ten-minute procedure is not painful and can prevent headaches for three months. The procedure takes place in a doctor’s clinic under close supervision.
Chronic migraine can be painful and disrupt everyday life activities, so choosing the right treatment plan is crucial. Get all the information from a licensed health professional and seek the best possible treatment plan according to a detailed diagnosis.
Exercising is a treasure trove, making one achieve optimum health, among other benefits. With daily exercise, one can also expect better concentration and a massive energy boost to last throughout the day. The best part? One does not have to pay for a gym membership to access these benefits. Workouts can be simple and highly effective, even when done at home. So, here are some easy at-home exercises one can add to their daily routine:
Squats
Squats boost one’s core strength and lower body flexibility. One can start by standing straight, with the feet slightly apart. Then, they will need to brace their core and bend their knees as if they were sitting on an imaginary chair. While bending down, the chest and chin must be up, and the hips must be pushed back. The knees must not be outward or inward, and the thighs must be parallel to the ground. After holding this pose for a second, one can rise and repeat.
Dumbbell rows
Useful for the back and other upper body muscles, this exercise involves holding a 10-pound dumbbell in each hand and bending forward at the waist, with the back at a 45-degree angle with the ground. The back and neck should be straight as an arrow, and the arms should hang down. Then, one can gently pull the dumbbells up by bending one elbow and stopping just below the chest. One can follow the same steps on the other hand and alternate between the two.
Planks
Planks help tone the abdominal muscles and stabilize the abs without straining the back. Here, one should first plant their toes and hands on the floor while keeping their back straight, parallel to the ground, and their abdomen tight. For beginners, the plank position should be held for 20 seconds, with each subsequent one held for longer durations as the strength increases.
Push-ups
Push-ups strengthen the chest, triceps, shoulders, and core trunk muscles. First, one should get down on all fours and place their hands slightly wider than shoulder-width apart. After straightening the arms and legs, they can lower their body until their chest almost touches the ground before lifting themselves back up.
Walking
Walking helps burn calories, strengthen the heart, and improve blood flow. Gentle walking or rapid, brisk walking can be great warm-up exercises as well.