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Eating Your Way to Good Health

Food Fitness. Nourish your body.

In truth, food can be medicine in disguise. Nature intended us to eat food in our mouths when calamities happen.

Healthy Meal

A serious condition should always be handled by a physician, however, for minor problems, food is a natural remedy that's often less expensive and has fewer side effects.

With foods, you get the combined effects of dozens of nutrients rather than just one or two. Pick your symptom see if following the suggestions below helps. Popping a supplement may be more convenient, but it isn't as effective.

Build Muscle

Eat a meal containing the perfect ratio of nutrients for building muscle - six parts carbohydrate to one part protein. In a University of Texas study, subjects who downed a carbohydrates and protein drink a few hours after resistance training, experienced 50 percent more muscle growth than those given only protein. The extra insulin released by eating carbohydrates intensifies the ability of the essential amino acids to promote optional muscle growth.

The Common Cold

At least one laboratory study suggests that chicken soup may fight colds by reducing inflammation, while Organic Peppermint Tea, which contains methnol, may clear congestion. The jury's still out on vitamin C, but it can't hurt to consume foods high in C, such as orange juice and/or hot lemon tea. See also: Clobber the Common Cold with Food.


Eat more iron rich foods such as fortified cereals, spinach, beans, chicken and red meat. (Lack of iron can make you tired and unfocused). Boost your intake of fruits and vegetables, too; their vitamin C will help your body use the iron in plant foods. Fatigue may also signal that you're mildly dehydrated, so drinking a few glasses of water during mid-afternoon slumps could help.



Is your Calcium-Magnesium intake shamefully low? This could be the cause of your PMS symptoms. In one study, women who supplemented their diet with calcium and magnesium combined daily (roughly the equivalent of four glasses of milk or fortified orange juice) for three menstrual cycles reported relief from crankiness, water retention, food cravings, and pain.

Urinary Tract Infection

If you have got it bad, your best bet is antibiotics. But to prevent a UTI from striking again try black and blue berries. Studies at Rutgers University in Chatsworth, NJ, have shown that these berries can protect against UTI's by preventing bacteria from sticking to urinary tract tissues. A handful a day should do it.

Pain Relief

Tart Cherries Tart red cherries may offer relief. About 20 cherries have anti-inflammatory capability comparable to that of Aspirin or Ibuprofen, according to research from Michigan State University. If the fresh kind is not available near you, then try the canned variety. See: Tart Cherries Provide Arthritis Relief. See also, How to Explain Pain to Your Doctor.


Boosting your intake of insoluble fiber (bran cereal, whole grain bread) is the key to keeping your system humming. Flax seed (linseed), praised for it's potential to protect against disease, beans and bananas are also loaded with fiber. Drink plenty of water - five to eight glasses daily -- and try eating a few slices of pineapple after meals; it contains bromelain, an enzyme that promotes regularity.

Enlarged Prostate

Guava Fruit Make a habit of guavas, or melon. Increased intake of fructose, the sugar found in fruit, may combat benign prostatic hyperplasia (an enlarged prostate -- BPH, for short). Here's the theory:  Fructose helps reduce phosphate levels in your body, and too much phosphate may raise your levels of 1,25-(OH)2D,a chemical that's been linked to both BPH and prostate cancer. Saw Palmetto effectively reduces symptoms of prostate enlargement.

Any fiber is good fiber, but soluble fiber -- the kind found in oats and beans -- is the best for your prostate. A recent study published in the Journal of Urology noted that men who ate more soluble fiber had lower prostate specific antigen (PSA) levels. Soluble fiber may help lower PSA by clearing out harmful steroids that are involved in both BPH and prostate cancer.

Muscle Injury

Peanuts contain medicine for your muscle: vitamin E. According to researches the extra Vitamin E present in peanuts may speed immune cells to the site of an injuty and help fight the inflammation that interferes with muscle healing. Peanuts also contain protein, also good for the muscles. Grapes can also help out with flavonoids that increase the flow of blood to your sore spot.


Research has shown that, over the long haul, omega 3 fatty acids ( found in fish oils) may stave off depression. Carbohydrate rich snacks, e.g., a banana, could also be a good bet for combatting crankiness in a pinch. Eating carbohydrates boosts your levels of tryptophan and serotonin - two feel-good brain chemicals (for the same reason this diet is also good for the stressed out). See also: Calming Carbohydrates.

Another important nutrient you need to fight depression is Vitamin B6#, found in meat, liver, whole grains and vegetables like potatoes. Serious B6 deficiencies can result in dementia and paranoia. But even borderline levels can make a case of the blues worse.

Beans are rich in folate, a disease fighting vitamin. A Harvard study that examined blood levels of Vitamins in depressed subjects found that low folate levels translated into higher levels of depression and a poorer response to medication.

Heart Attack

Black Berries A daily dose of berries. Black or blue, they are very high in Vitamin C. A guava or a few amlas will also do. Research shows that high blood levels of C may help improve the functioning of your blood vessels in a way that would help prevent a heart attack.

Yeast Infection

Eating a cup of yogurt or dahi daily may help prevent infections. The L. acidophilus - cultures present in dahi and some yogurts (check the labels) can help replenish the helpful bacteria that are necessary for controlling yeast levels.

Kidney Stones

Beer. Or a few porters. Both are high in hops, a beer ingredient that's believed to keep stone - forming calcium from accumulating in your kidneys. Researchers studied approximately 27,000 men and estimated that each glass of beer drank in a day lowered their kidney stone risk by 40 percent. Just don't binge; what's good for your kidney's is not good for your liver. If you really love beer, cook and bake with it! See the Beer Bounty eCookBook.

A study review published in the American Journal of Kidney disease found that those who drank coffee had a lower risk of kidney stones. But since caffeine is a diuretic, and dehydration is known to increase your risk of stones, drink plenty of water.

Broken Bones

Mix up some oil and vinegar for your salad dressing, using soyabean or mustard oil, both of which are rich in Omega-3 fatty acids. Omega-3 fatty acids create a friendly environment for bone cells to do the job of building a new bone. Other sources that are high in omega-3s include fatty fish like tuna, sardines, and mackeral and walnuts.

Tooth Troubles

Vitamin K. It helps your blood clot, which in turn will help close that hole left in your gums after a root canal. Leafy green vegetables are high in K, but since your chompers are on strike, drink vegetable juice instead.


Compulsively shell peanuts or pistachios. It's the fat, not the monotony of shelling the nuts, that may help you doze off. Researchers in England found that when subjects were given a little fat, they fell asleep faster than when they were given salt or sugar. While peanuts and pistachios may not be any better than ice cream at knocking you out, the mono-saturated fat in them will improve your cholesterol levels.

Lung Cancer

Grapefruit (paphanas). In a study published in the Journal of the National Cancer Institute, subjects who frequently ate the tart fruit cut their lung cancer risk in half. Grapefruit, especially the white kind, contains naringin, a phytochemical that may help lower levels of a cancer causing enzyme.

But if you are simply trying to quit smoking, go for more protein. There's a chemical reason why kicking the butt makes you feel like kicking the dog. Levels of cortisol, a mood lifting brain chemical, spike when you smoke but drop during withdrawal. In one study, people who ate a high protein lunch had a higher cortisol levels -- and improvements in mood -- then when they ate nothing.

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