17 Foodie health fixes to try now

Got another headache? Feeling exhausted? The solution may be in your kitchen. See the good-for-you ingredients that nourish from within.

where do you go when a health problem like a migraine or PMS strikes? Straight to your medicine cabinet to pop a pill? Well, it could be time to divert to the kitchen. What people eat can lead to better control of PMS, irritable bowel syndrome (IBS), insomnia, the list goes on. “The right foods can supply nutrients that correct deficiencies associated with symptoms or act directly on them,” says dietician Erin Skinner. Here’s what the pros want you to stock up on and ditch from your food shop. What to eat for… migraines It’s the Cruella de Vil of headaches and commonly triggered when small blood vessels in the brain suddenly dilate. Irregular eating, dehydration and foods like cheese, red wine and chocolate are common culprits – but there are others to know.

+ Nuts, seeds and dark leafy

greens Magnesium deficiency is linked to migraines. Straight away, Erin advises her clients to up their magnesiumrich foods. “Try a daily handful of nuts and/or seeds and three large handfuls of ‘winter greens’, such as spinach or kale,” says Erin. Try this recipe: throw together spinach or kale leaves, walnuts or almonds, pumpkin seeds, half an avocado and three tablespoons of Le Puy lentils. Drizzle with an olive oil vinaigrette and serve with a baked salmon steak. “The fats from the avocado and salmon will help your body absorb the magnesium,” says Erin. - Cured meat and leftovers Histamine, a common migraine trigger, lurks in these. “It’s produced in food when the bacteria in it ferments,” explains Erin. Cured meats are already high in histamine, while the amount in that leftover chicken in your fridge rises daily.

- Yoghurt and cheese Yoghurt is fermented, too, which produces beneficial gut bacteria for most people. Migraine sufferers? Not so much. “And hard cheeses have a greater histamine level,” says Erin.