While headaches are common, the intensity of a migraine is an entirely different experience for those who suffer from it. Migraines are defined as a neurological disorder that causes moderate to severe headaches, usually on one side of the head. They also lead to severe symptoms such as nausea, vomiting, sensitivity to light, confusion, blurred vision, and frequent mood changes amongst others. However, there are several fruits and vegetables that can prevent migraine attacks, reduce their intensity as well as ease their symptoms.

1. Magnesium Rich Food

Magnesium is necessary for maintaining optimum muscle and nerve function. Now, research has highlighted a connection between migraine frequency and magnesium deficiency. To counter that, one needs to eat magnesium-rich foods such as dark leafy greens, avocados, bananas, and tuna are excellent sources of magnesium. While dark chocolate also contains magnesium, its effect on migraines remains debated.

2. Omega-3 Fatty Acids

Studies suggest that omega-3 fatty acids can reduce migraine frequency. Fatty fish like salmon and mackerel, as well as seeds and legumes, are rich sources of omega-3s.

3. Fiber-Rich Foods

Increased fibre intake has been linked to a reduction in severe headaches. Food items such as whole grains, fruits, vegetables, potatoes, and beans are excellent sources of dietary fibre and they not only aid digestion but also help reduce migraine attacks.

4. Hydration

Dehydration is a common migraine trigger. Staying hydrated may help reduce the severity and frequency of migraines. Additionally, certain teas may alleviate symptoms like nausea.

5. Whole Foods

Minimizing processed foods in favour of whole, unprocessed foods—such as fruits, vegetables, grains, legumes, and nuts—can be beneficial. Avoiding additives like artificial sweeteners, preservatives, and flavourings, which may act as triggers, is also advisable.

While there are food items that help prevent migraine, there are others that could work otherwise and trigger migraine. Some of them include:

• Nitrate-rich foods like cured meats.
• Monosodium glutamate (MSG) is found in processed foods.
• Artificial sweeteners, particularly aspartame and sucralose.
• Tyramine in fermented foods and aged cheeses.
• Histamine in alcohol and dried fruits.
• Gluten-containing foods like wheat.
• Caffeine’s Dual Role in Migraine
• Caffeine can act as both a trigger and a remedy. While some people find caffeine exacerbates migraines, others benefit from its inclusion in headache medications. However, regular caffeine consumption may reduce its effectiveness, so moderation is essential.

How To Track Your Diet?

Maintaining a food journal can help pinpoint migraine triggers. By tracking meals and migraine episodes, patterns may emerge. Once you identify this, you can easily eliminate food items that trigger migraine.

Diets, as a whole, also play an important part in navigating through this chronic disease. While no universal diet exists for migraines, several eating plans show promise to reduce or end it. The list includes ketogenic, low-fat, high-fibre, and plant-based diets. Meanwhile, specific diets like the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) are also linked to migraine relief. It is pertinent to note that restrictive diets, such as elimination diets, carry the risk of malnutrition and should only be undertaken with medical supervision.

In a world where everyone seems to be chasing the secret to healthy aging, whether through expensive creams or trendy supplements, researchers might have found an unexpectedly sweet solution: cocoa. Yes, the same bean behind your favourite chocolate bar may do more than lift your spirits, it could help your body and heart age more gracefully.

Cocoa Extract Could Slow Aging Process In Adults, Reveals Study

Between 2014 and 2020, more than 21,000 adults aged 60 and above took part in COSMOS. This latest analysis followed 598 of them over two years. Those taking cocoa supplements saw their hsCRP levels drop by about 8.4% each year, compared to those on a placebo. While other inflammation markers showed smaller or mixed results, one immune-related protein, interferon-γ, increased, hinting at exciting new areas for research.

What Is Inflammaging?

Inflammaging refers to a slow, chronic inflammation that develops as we age, often without obvious symptoms. This ongoing low-grade inflammation is marked by higher levels of pro-inflammatory molecules in the body and is linked to many age-related conditions, including heart disease, type 2 diabetes, neurodegenerative disorders, and frailty. Studies by Colorado State University suggest that inflammaging plays a central role in the aging process and makes older adults more vulnerable to illness and complications.

Heart disease remains the number one cause of death in the United States, with the Centers for Disease Control and Prevention reporting that one person dies every 34 seconds from cardiovascular disease. That’s why findings like these matter.

“While cocoa extract is not a replacement for a healthy lifestyle, these results are encouraging and highlight its potential role in modulating inflammation as we age,” said Yanbin Dong, Ph.D., senior study author and director of Augusta University’s Georgia Prevention Institute, in a news release.

Healthier Ageing with Cocoa

Experts say much of cocoa’s potential benefits come from flavanols, natural compounds found not just in cocoa beans, but also in tea, berries, and grapes. These small but powerful compounds have been linked to reduced inflammation and better blood vessel function. With large-scale human data now supporting these effects, scientists are increasingly optimistic about their role in slowing age-related diseases.

Dr. Howard Sesso, a senior researcher on the study, explains: “Our interest in cocoa started with its links to heart health. Now, we're seeing that it might be acting through age-related inflammation.”

While cocoa extract shows promising potential in slowing age-related inflammation and supporting heart health, it isn’t a magic bullet. Experts emphasize that the key to healthier aging remains a balanced lifestyle, regular exercise, a nutrient-rich diet, quality sleep, and routine health check-ups.

Aging is a natural process. It happens when the rate at which our cells die begins to outpace the rate at which they regenerate. Every cell in the body has its own lifespan, for example, red blood cells live for around 100 to 120 days, while liver cells (hepatocytes) last about 200 to 300 days. Over time, as regeneration slows, the signs of aging begin to appear.

However, in some people, this process speeds up. Factors like long-term exposure to toxins, severe physical trauma, metabolic disorders such as cancer, or the failure of vital organs can push the body into premature aging. We got in touch with Dr Saurish Hegde, MD community medicine, Public health specialist who told us more about the same.

Warning Signs You May Be Aging Faster

• Constant fatigue and loss of energy: Everyday tasks feel harder, and the body tires more quickly than before.
• Skin and hair changes: Reduced collagen and keratin production leads to sagging, wrinkles, and thinning or loss of hair.
• Cognitive decline: Memory lapses, difficulty in planning, and problems with calculations may point to aging-related changes in the brain as grey matter begins to shrink.
• Chronic conditions: Lifestyle diseases like diabetes and hypertension are often tied to aging, linked to reduced insulin production and thicker, slower blood flow.

Can Premature Aging Be Prevented?

While no one can stop the clock, adopting healthy habits can slow it down. Regular physical activity, a diet rich in antioxidants from fruits and vegetables, quality sleep, and timely health screenings can all help delay the impact of aging and keep the body functioning better for longer.

What Causes Premature Aging?

In most cases, premature aging happens because of everyday habits or environmental factors that we can control. Doctors call this extrinsic aging. The first signs usually show up on the skin. While skin changes are a normal part of getting older, if they appear too early, lifestyle and surroundings are often to blame.

Light exposure is the biggest culprit

• Sunlight (UV rays): Too much sun speeds up skin aging, a process known as photoaging. This alone causes about 90% of the visible changes we see in skin, such as wrinkles, age spots, and rough texture. UV rays also damage cells, which raises the risk of skin cancer.
• Blue light and infrared light: The remaining 10% of skin damage comes from high-energy visible (blue) light and infrared light. Blue light comes from the sun and also from screens, while infrared is the heat we feel. These don’t raise cancer risk but they do weaken collagen and elasticity, making skin sag sooner.

• Smoking: Nicotine toxins break down collagen and elastin, causing sagging skin, wrinkles, and a hollow look.
• Poor diet: Diets high in sugar and refined carbs may speed up aging, while diets rich in fruits and vegetables help protect the skin.
• Alcohol: Heavy drinking dehydrates and damages skin over time.
• Lack of sleep: Poor or insufficient sleep has been linked to faster cellular aging.
• Chronic stress: High cortisol levels from stress reduce substances like collagen and hyaluronic acid that keep skin smooth and firm.

In rare cases, certain medical conditions can also cause early aging, such as progeria, Werner syndrome, Cockayne syndrome, Bloom syndrome, and a few other genetic disorders.

India’s healthcare leaders are set to gather at the eagerly awaited TIMES NETWORK INDIA HEALTH SUMMIT 2025. With the country positioning itself as a global healthcare hub, the Modi government is pushing reforms aimed at creating a strong healthcare system. The sector has seen remarkable changes, driven by advancements in technology, improved infrastructure, and wider accessibility. Recognizing healthcare as a strategic pillar, the government views it as essential for national growth, public welfare, and economic stability.

In 2025, healthcare will remain an essential part of India’s economy, contributing significantly to GDP growth, job opportunities, and technological progress. The industry, valued at over $500 billion, sustains millions of jobs across hospitals, pharmaceuticals, biotechnology, and health-tech. Rising demand for quality care, especially in Tier 2 and Tier 3 cities, is pushing more investments and large-scale infrastructure development.

Efforts to strengthen public health are closely aligned with the Sustainable Development Goals (SDGs), emphasizing sustainable healthcare through optimal technology use. This year, the summit will focus on key themes such as “Making Healthcare Sustainable with Optimal Use of Technology” and “Adoption of Technology for Improved Accessibility and Affordability.”

The summit will host over 30 expert speakers, 300 delegates, and eight focused knowledge sessions. Attendees will discuss shaping global healthcare standards, achieving health equity, enhancing accessibility, advancing medical education, research, and driving innovation through technology.

Notable panels include “From Policy to Practice: Making Health Equity a Reality in India”, featuring Dr Sumit Kumar Dubey, Chief Medical Officer, NDMC; Dr Randeep Guleria, Director of Medanta Medical School; and Dr Narinder Mehra, Hon. Emeritus Scientist, ICMR. Another key session, “Battling Dengue in India: Crisis, Control and the Promise of Vaccination,” will include insights from Dr Sanjeev Bagai, Chairman, Nephron Clinic, and Dr Tanu Jain, Director, NCVBDC. TV actress Chhavi Mittal, a breast cancer survivor, will also share her personal journey.

Other highlights feature Dr Ananya Awasthi, Founder & Director of Anuvaad Solutions, and Dr Meenakshi Singh, Chief Scientist, CSIR, discussing nutraceuticals; Dr Shyam Aggarwal, Chairperson Oncology at Sir Ganga Ram Hospital, on cancer care; and Arvind Pachhapur of Strands Life Sciences, exploring AI-driven healthcare solutions. Additional sessions on youth mental health and healthcare infrastructure promise to offer actionable insights for stakeholders.

For more details, visit TIMES NETWORK INDIA HEALTH SUMMIT 2025.