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February 29, 2012     Indian Valley Record
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Bulletin, Record, Progressive, Reporter Wednesday, Feb. 29, 2012 5B Naturally heacling of]: hea&i!ches (00Part II) R C-FORCE HEALTH AND FITNESS CHUCK NORRIS info@creators.com Q: Mr. Norris, someone told me that certain vita- mins, minerals and herbs can help relieve the pain of headaches. True? --Sierra C. Salt Lake City A: In Part 1 (which you can read in last week's newspaper or at creators.com), I dis- cussed the power of eliminat- ing foods filled with headache- causing tyramine, nitrates and monosodium glutamate, or MSG. I then explained the power of eating more foods with complex carbohydrates, which help produc the feel-good brain chemical serotonin. This week, I will begin ad- dressing the question above by discussing what nutrients or supplements might play a naturfil role in relieving our headaches, as well. Joy Bauer, nutrition expert for the "Today" show, explained in her book "Food Cures," "When a group of migraine sufferers took 400 milligrams of riboflavin (vitamin B-2) daily for three months, 59 percent experi- enced at least a 50 percent re- duction in migraine attacks." Riboflavin is used to pro- duce coenzymes that are needed for many chemical re- actions in the body, including converting carbohydrates in- to energy and the metabolism of proteins and fats. Dairy products provide half of the U.S. intake of riboflavin, but it's also found in fresh lean beef, lamb, venison, liver, poultry, fish, eggs, mush- rooms, asparagus, broccoli, kale, spinach arrd whole-grain cereals. The milling of grains ' often removes riboflavin. That's why many grain prod- ucts are enriched or fortified with it. While we're discussing B vitamins, B-6 is another vita- min that studies have sho@n to be helpful in preventing headaches and even mi- graines, as well as relieving PMS symptoms. Vitamin B-6 is a collective term used to describe three B vitamins -- pyridoxine, pyridoxal and pyridoxamine -- which are • involved in more than 100 chemical roo’ion i, *ha body: B-6 is found in fish, poultry and potatoes, as well as bananas and avocados -- though the latter two are banned here for having ex- cessive amounts of tyramine. According to Dr. Alan M. Rapoport, assistant clinical professor of neurology at the Yale University School of Medicine and co-founder and director of The New England Center for Headache, the brain uses B-6 to increase serotonin levels, as well as dopamine and other neuro- transmitters, "so a good in- take of B-6 might help relieve migraines, even,if you're not deficient in it." Though it's not totally clear why, certain minerals -- specifically calcium, mag- nesium and iron -- also have been proved in clinical studies to help prevent and treat migraine and tension headaches. Calcium, a nutrient also often acquired in dairy prod- ucts, is well known for achieving and strengthening bone mass. (Bones and teeth r.nrtfi CIQ nrrnf nffh body's calcium.) But did you know -- according to the University of California, Berkeley's "Wellness Foods A to Z" -- that it also helps regulate muscle contraction, reduces the risk of ischemic stroke (the • most common type), helps control blood pressure (with potassium and magnesium) and may lower blood cholesterol? One easily can see how those additional non-bone-related benefits of calcium might help reduce headaches. In fact, the Journal of the American College of Nutri- " lion reported that calcium in supplement form may help reduce symptoms of PMS, in- cluding headaches and mood disorders. One study dis- covered that women who took 200 milligrams of calcium a day (only 20 per- cent of their daily value) had fewer headaches than those who took less. The best and most common food sources for calcium are, of course, dairy products, but one also can get • it in fortified orange juice, salmon, broc- coli and fortified cereals. The Vegan Society reported that "a study in the UK of 34,696 adults, over five years, found that the vegans studied had a higher risk of bone fracture than the meat eaters, fish eaters and vegetarians studied. This appeared to be a result of their lower calcium intake." Because vegan and vege- tarian diets often comprise relatively low-calcium nutrients from non-dairy products (e.g., green leafy. vegetables -- such as spring greens, kale, broccoli and parsley -- as well as oranges and whole-grain breads) and foods -- such as soy products, bananas, avocados, dried fruit and nuts -- that are high in the headache-producing compound tyramine, some people who are on those diets and are prone to headaches have complained of getting headaches. To balance the vegan and vegetarian diets, calcium supplements are often recom- mended. The experts at UC Berkeley report that up to 2,500 milligrams of calcium daffy is safe but that one should take doses in 500- milligram increments with meals throughout the day. As always, consult with your physician or health practitioner before changing your diet or adding supple- ments to it. In the final installment on this subject, I will discuss the roles that exercise and certain minerals and herbs play in helping to treat and prevent headaches. Write to Chuck Norris (irfo@ creators.corn) with questions about health and fitness. Copyright 2012 Chuck Norris Distributed by creators.corn Plumas vets help win guest house funding VET TAx MIKE McLEOD Division DirectOr, Veterans Services After receiving word from one of the Plumas County Veterans Services Office Facebook Warriors, we combined effortg to reach a successful outcome for the Veterans Guest House in RenD. This facility is right next to the Sierra Nevada Health Care System facility (VA Medical Center) and as- sists our veterans and family members. Many of you may recall the article I submitted not too long ago. Many can appre- ciate the organization's ef- forts when they are visiting the VA medical facility. The Veterans Guest House pro- vides shelter and companion- ship for veterans and family members on long trips, dur- ing intermittent weather or while going through difficult procedures. While it can't be the same thing as the visitors' real home, it provides a com- munal, family environment. and homey features. Many of you can appreciat.e the oppor- tunity for a little respite after a long trip. People from as far away as Modoc County have to travel to the RenD VA for services! Call (775) 324-6958 to learn more or visit http:// veteransguesthouse.org/. The Home Depot Founda- tion, Aprons in Action, a non- profit organization affiliated with the Home Depot Corpo- ration, generously selected four contestants this month for a donation of $5,000 with the possibility of receiving $25,000 more, plus volunteer helpers and some other perks! This month, theReno Veterans Guest House was one of the candidates! Upon hearing the news Tuesday, Feb. 21, and hearing the voting ended at 9 a.m. Feb. 23, I sprang into action with my Indian Valley Amer- ican Legion Post 568 member, Suzanne Hamar, and began notifying as many people as possible. The four possible re- cipients were all worthy causes, but the competition quickly unfolded between the RenD Veterans Guest House and the United Methodist Church's Children's Home in Georgia. The voting was sometimes a mere 50 votes apart and back and forth! It was great to read the blogs as the voting continued and to appreciate the general good spirit of all involved. Through networking, team effort and perseverance, the RenD Veterans Guest House succeeded in obtaining the most votes and receiving the donation.' A total of $30,000 will benefit the facility toward renovation, expan- sion and improvements. The chief operating officer of the Guest House, Noreen Leafy, was pleased by the efforts of our small communities and the RenD supporters. It was an outstanding team effort! The blogs reflected the camaraderie and good wishes of all the participants. Every- one was a winner in the end. Read more about the Home Depot Foundation's efforts and veterans' resources at homedepotfoundation.org/ how-we-help/aprons-in- action.html. C'ALL A PROFESSIONAL00TODAYI FLOORING FISHING & FUELING PLUMBING & HEATING I NSPECTIONIREPAIR PLUMBING LOCKSMITH SIERRA SUPER STOP • Full Deli All Day HUNTING a FISHING LICENSES Fishing Reports All-convenience Needs Large Wine Selection 349 E. 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