Exercise is often hailed as a natural remedy for many chronic conditions—but for people living with migraine, it can be a double-edged sword. A recent survey published in the Journal of Headache and Pain found that 38% of participants reported physical activity as a trigger for migraine attacks. More than half of those said their symptoms began during exercise, while others noted that attacks started, on average, over two hours after the workout ended.

Migraine is a complex neurological disorder that affects approximately 4.9 million Australians. It is far more than just a bad headache. It is a condition that is indicated by moderate to severe headaches accompanied by symptoms like nausea, visual disturbances, and intense sensitivity to light and sound. Interestingly, while some people with migraine find exercise to be a trigger, others are encouraged to see it as part of their treatment plan. Studies suggest that regular aerobic exercise may help reduce the frequency of attacks, lessen their intensity, and improve overall quality of life.

Accredited exercise physiologist Cordes, who herself lives with chronic migraine, says she couldn’t tolerate even light exercise during the first year after her diagnosis. Speaking to ABC News, she said that it just felt like a bit of a nightmare. Today, she works with a large number of clients navigating the same challenges. Even if you feel like exercise is triggering your migraine attacks, it might not be the whole story. She explained that it could be that you’re working out in the heat, which can be a trigger, or perhaps you’re dehydrated or haven’t eaten enough, which causes blood sugar to drop. All of these factors can contribute.

For some, the impact of migraine has meant stepping away from once-beloved sports. There are many people who confirmed that severe headaches, which is a form of migraine, meant that they had to give up activities like swimming, netball, and basketball.

Personalised Plans Can Help

With so many variables at play, experts stress the importance of personalized treatment plans. For those with migraine, exercise should be approached carefully—starting slow, staying hydrated, avoiding extreme temperatures, and paying attention to the body's signals. What works for one person might not work for another, but with the right support and adjustments, many can find a way back to movement without fear of pain.

Condiments often get a bad rap in the world of healthy eating, but experts suggest it's time to reconsider that stance. While many people feel their meals are incomplete without the familiar kick of ketchup, mayo, mustard, soy sauce, ranch, or hot sauce, not all of these additions are detrimental to health. In fact, some might even enhance the nutritional profile of your meals.

"I would way rather folks add a condiment that really brightens their day and makes their food enjoyable than for them to swear off that food entirely," registered dietitian Abbey Sharp told USA Today. "If ranch is the only way that you’re going to eat vegetables, by all means, you should be adding ranch."

While many assume that condiments only add empty calories or sodium, some health professionals believe that the right choices can contribute positively to your diet. The trick lies in selecting those with fewer additives and better nutritional value.

Choosing the lowest-calorie condiment may seem wise, but calories aren't the only factor to consider. Some condiments, though low in calories, are packed with artificial additives, sodium, and sugar—ingredients that can elevate the risk of high blood pressure, stroke, and heart disease. On the other hand, healthier condiments often contain little added sugar and are rich in fiber, protein, and healthy fats.

Abbey Sharp warns against blindly choosing products labeled "fat-free" or "low-fat," as these can be loaded with sugar and salt to compensate for lost flavor. Instead, she recommends looking for items with shorter, simpler ingredient lists.

Homemade condiments are generally less processed and lower in calories, but plenty of store-bought options can also be healthy if you check the labels carefully. Experts have highlighted several condiments that offer both flavor and nutrition:

Pesto — Made with olive oil, Parmesan, basil, and pine nuts, pesto is not only flavorful but also a good source of zinc, supporting immunity and metabolism.

Mustard — While mustard is low in calories (about six per 10 grams), it often contains turmeric, which has anti-inflammatory and antioxidant properties. However, it can be high in sodium, so moderation is key.

Guacamole — Rich in fiber, potassium, and healthy fats from avocados, guacamole can enhance satiety and overall nutrition. Sharp calls it her favorite condiment.

Balsamic Vinegar — Made from grapes, balsamic vinegar is packed with antioxidants that may protect cells and reduce heart disease risk.

Soy Sauce — Due to its high sodium content, consider making a homemade version using low-sodium vegetable broth, vinegar, brown sugar, and spices.

Tomato-Based Sauces — Tomatoes offer potassium, lycopene, and other nutrients. Homemade ketchup or salsa can reduce added sugar intake and avoid high-fructose corn syrup.

Hummus — A blend of chickpeas, tahini, garlic, and olive oil, hummus provides protein, fiber, and healthy fats.

Hot Sauce — Often containing just peppers, salt, and vinegar, hot sauce can support gut health and digestion—though sodium remains a concern.

Tahini — Ground sesame seeds provide plant-based protein and selenium, which supports brain and immune health. Just two tablespoons supply 10% of an adult’s daily protein needs.

A knee replacement surgery, also known as knee arthroplasty, involves replacing damaged knee joint surfaces with metal and plastic parts to relieve pain and improve function, especially for those with severe arthritis or injury. However, there is not much information on what to do after the surgery is performed. Dr Ayesha Abdeen, chief of hip and knee replacement surgery at Boston Medical Center, recently took to social media to break down exactly what to expect—from managing pain in the first few days to getting back on your feet and returning to the activities you love.

Here's Exactly What You Can Expect?

Total knee replacement (TKR) Surgery is usually done using spinal anesthesia along with a nerve block to help reduce pain after surgery. Right after the procedure, you will likely still feel pain relief from the nerve blocks for about eight to 12 hours.

Once the spinal anesthesia wears off, which is usually within the first hour or so in the recovery room, you will be encouraged to start walking. Early movement helps speed up recovery and lowers the risk of serious blood clots that can form in your leg (deep vein thrombosis) and travel to your lungs (pulmonary embolism). You will also be given a medication to help prevent blood clots, such as aspirin or a stronger blood thinner (anticoagulant), depending on the type of clots you have.

Pain during the first few days after TKR can be strong, especially in the front and back of the knee. Pain in the back of the knee may be due to bone spurs caused by arthritis that are removed during the surgery. To help manage this, specific nerve blocks are used right before surgery. After surgery, a “multi-modal” approach to pain relief is used.

This means you’ll get a combination of medications like acetaminophen, anti-inflammatory drugs and low-dose opioids. These medications often begin before surgery and continue afterward. Opioids use is usually stopped after one to two weeks to reduce the risk of dizziness, breathing problems, constipation, nausea and other issues.

How Soon Can You Go Home?

Patients arrive at the hospital the day of surgery and can often go home the same day or the day after. Physical therapy starts the same day as surgery and continues for six to 12 weeks. You can begin walking as soon as the anesthesia wears off. You’ll be allowed to put full weight on your leg, but most surgeons recommend using an assistive device such as crutches or a walker for the first few days or weeks to help with balance and prevent falls.

What Exercises Can Help Speed Recovery?

Strengthening your quadriceps and hamstrings. Stretching these muscles improves flexibility at the knee in flexion (bending) and extension (straightening). This is key to avoiding scar tissue and stiffness. Balance and proprioception exercises (which help your body sense where your joints are) to prevent falls. Gait training to help improve the way you walk.

When Can I Return To Normal Activities?

Depending on your activity level before surgery, you can resume walking right away. For those having a desk job, you may return in two to four weeks. For more active jobs that involve standing or walking, it may take four to six weeks. Jobs involving heavy labor may take six to 12 weeks. You should not drive until you have stopped taking opioid medications and are cleared by your surgeon.

You can start returning to sports gradually, based on your physical therapy and the type of sport. In general, most people return to sports within six to 12 weeks. Low-impact activities like walking, cycling, swimming and golf are recommended. It’s best to avoid high-impact activities like running or jumping to protect the new joint.

When Should I See A Doctor?

Pain is expected during the first few days and usually gets better after a few weeks. Ice and pain medications can help manage this. If you develop increasing calf and/or thigh pain and swelling, you should contact your doctor, as this could signal a blood clot. If you notice fluid, pus or bleeding at the incision, call your surgical team.

How Long Does A Knee Replacement Last?

A knee replacement usually lasts 15 to 20 years, but sometimes it can fail earlier. Reasons for failure include joint infection (which can happen soon after surgery or years later from infection spreading through the bloodstream), wear and loosening of the components, bone fracture around the implant, instability or severe stiffness

A simple innovation developed by the staff at a Swindon hospital could soon change the way immobile female patients use the toilet during their hospital stays. The device is called UniWee. It is an adapted urinal bottle that is designed for women and could be now recognized at a national scale.

What Problem Does It Solve?

For women who are bed-bound or are unable to move freely in hospitals, relieving themselves could be a challenge. While there are traditional options like catheters, they do carry a risk of infection and discomfort. Bed pans can also be undignified and difficult to use. For years, the standard disposable male urinal bottle had been available, however, there was no widely accepted equivalent existed for women patients.

It is important to recognize the gap in care, and so the staff at the emergency department of Great Western Hospitals NHS Foundation Trust (GWH) in Swindon decided to act.

Adapting A Male Bottle For Female Use

The hospital's emergency and trauma teams started to modify the standard male urinal bottle to make it usable for women. The adapted version features a wider, funnel-like opening and a bowl-shaped container which is made of carboard. The new design also allows women to urinate more comfortably and hygienically while sitting or even lying down. It also reduces the need for catheterization.

The UniWee is also being described as a "groundbreaking project" by the GWH and is being seen as a more dignified, less painful option for female patients.

An Idea Into Implementation

The early success of the UniWee within the Swindon hospital also spurred further development. The staff also collaborated with other NHS Trust across the South West to test the design and understand its broader impact.

There has been a deep research that went into device's effectiveness that has been formally published in the Emergency Medicine Journal. This is part of the British Medical Journal series. As a result, the manufacturer company of male urinal bottles has also stepped into create formal prototype for UniWee. This will prepare for larger scale production.

Support From NHS

Crucially, the NHS supply chain has now expressed support for the UniWee, raising hopes that it could be rolled out nationwide. This would allow hospitals across the UK to offer female patients a safer, more respectful way to manage toileting while immobile.

Dr Siân Thomas, an emergency doctor at GWH and the lead researcher on the project, said the team is excited about taking the UniWee forward.

“Our future studies will explore how the UniWee can reduce catheter use and improve bladder care for patients,” she said. “By gathering evidence, we hope to ensure that more patients and clinical teams benefit from this simple yet transformative solution.”

The next phase of research will include patient and public engagement to make sure the UniWee continues to meet the real-world needs of those who use it.

While for now, UniWee seems like a small innovation, the impact could be significant. It is a more humane alternative for women in hospital bed that allows them to carry on with their lives with dignity.