Health benefits for ailments from headaches to insomnia may be as close as your pantry.Here’s what to eat and when.
A healthy diet-one with plenty of produce and whole-grains,and moderate amounts of good fats and lean protein-can help prevent and control chronic conditions such as diabetes and heart disease.but certain foods can have a more immediate benefit and could help tame ills such as headaches and insomnia.So the next time you’re ailing.
“consider heading to your kitchen before you open your medicine cabinet.
Calm Nausea With a Spice
Ginger has been extensively studied as a potential remedy for nausea,especially during chemotherapy and pregnancy.A 2016 review of research,published in the journal integrative Medicine insights,found ginger to be effective and safe.It seems to help by moving food out of the stomach quickly and possibly turning off neurotransmitters such as serotonin that can contribute to nausea.
To make ginger-root tea,steep 1/2 teaspoons of freshly greated ginger in 1 1/2 cups of boiling water (add honey if you like).Let it sit for 10 minutes,then strain the ginger out before drinking.
And don’t think you have to stick with rice and dry toast after about of nausea,William Chey,M.D., a gastroenterologist and professor of medicine and nutrition at the University of Michigan in Ann Arbor,says evidence doesn’t support long-standing advice to eat only bland foods.He recommends small,frequent meals rich in protein,especially chicken and fish,and vegetable proteins,”Red meat is hard to digest.”Chey says. “There are other proteins that seem to move through the stomach more quickly.Plus they don’t cause the same gastric sensations that fats do.”he adds.Fats can make the stomach overlay sensitive,leading to pain,fullness,and nausea.
Sip Away Headaches
Whether you have headaches frequently or only occasionally,”the first thing to do if you got one is drink a tall glass of water or two,”says Robin Foroutan,M.S.,R.D.N.,a spokeswoman for the Academy of Nutrition and Dietetics.”Dehydration is a common cause of headaches,so water may address the pain right away.”
Having a snack with a combination of carbohydrates,protein,and healthy fat could also help because it prevents blood sugar dips,which can trigger headaches,Foroutan addsA good combo snack is an apple with handful of walnuts.
Consider,too,whether you’ve had your usual dose of caffeine in the past couple of days,becouse caffeine withdrawal can cause headaches in addition,blood vessels may enlarge during a headaches and caffeine can costrict them,so coffee or tea might offer some relief,the National Headaches Foundation says.
For certain people,however,caffeine can set off a headache,so if that happens to you,skip the java.But if you experience migraines,be aware that foods reputed to trigger those headaches-aged cheese,cured meats,chocolate,artificial sweeteners,MSG,and soy-are to blame much less often than you might think.
“The prevalence of food triggers is really overstated,but people who have them tend to figure it out pretty quickly.”says Mark W.Green,M.D., director of the Center for Headache and Pain Medicine and a neurology prefessor at the icahn School of Medicine at Mount Sinai in New York City “Alcohol is the one exception; it’s more likely to cause a headahce than other foods,especially if it’s heavily fermented,such as red wine.”And if you suspect that certain foods bring on your headaches,keeping a food diary can help you pinpoint dietary culprits.
Eat Fermented Foods for Your Belly
Your gut does more than digest food.it’s home to trillions of bacteria,fungi,and yeasts that make up your gut microbiome. Some of those bugs can cause disease,but most are good,helping your gastrointestinal tract run smoothly by digesting food and metabolizing nutrients.And some research,mostly in animals.hints that the bacteria may also ward of infections,control weight,and protect against heart disease.The research is early,but it’s worth keeping your belly bacteria healthy. How? They thrive on high-fiber foods as well as fermented foods such as sauerkraut and plain yogurt with live active cultures,says Gail Cresci,Ph.D.,a registered dietitian at the Cleveland Clinic. Certain drugs can harm-your microbiome,especially antibiotics.They can kill good bacteria in your microbiome,especially antibiotics.They can kill good bacteria in your gut alon with the bed,THat’s one reason you sholdn’t take those drugs unless they’re really needed.
Zap Heartburn With Fruit
The typical dietary advice for fighting heartburn and gastroesophageal reflux disorder (GERD) is to eat smaller,more frequent meals,skip spicy foods,and avoid eating or drinking within 3 to 4 hours of bedtime.The problem is that it only helps reduce the likelihood of future attacks.Once the burnin sensation strikes,try having a banana.Some research suggests that the fruit might act as natural antacid.Another remedy:Chew sugarless gum. Stuides have found that it might decrease reflux after a meal.