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Common Conditions ... and the foods that can help them
It is part of the popular consciousness that as well as being an enjoyable part of life, food can also be your best medicine.
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lways remember there are no “magic” healing foods. Foods work best as long-term health-minders or preventatives. On occasions they can, of course, sometimes work quickly if the body is badly run-down or specifically deficient. It’s interesting to note that, just as foods can be used to promote health, we may also need to consider that often (as when a person has actual allergies or sensitivities) it may be what we avoid rather than what we take that helps us best. Where this is the case in specific conditions, we will also mention the appropriate foods.
ADD/ADHD (see Hyperactivity) More and more children and adults are being diagnosed as suffering from ADD/ ADHD (Attention Deficit Hyperactivity Disorder). Once, the condition was thought to be mainly linked to sugar, colourings and preservatives present either naturally or artificially in foods, but many now broaden this diagnosis to include other foods. Whereas yellow colouring was once the bad guy, now red, green and blue colourants may be more risky. While specific sensitivities may
contribute to this condition, recent research suggests that foods rich in salicylates and amines such as cauliflower, eggplant, gherkins, olives, broccoli, mushrooms, spinach, tomatoes, avocado, oranges, grapes and pineapple, most processed and cured meats and many common drinks can also be harmful. However, don’t try removing these foods before removing sugar, artificial colours, flavours and preservatives and possibly dairy foods from the diet, as they are otherwise highly nutritious foods. Adding foods such as whole grains, nuts, seeds and fish may benefit as they are sources of magnesium and essential fatty acids, which improve brain function and calm nervous system overactivity. Prenatal consumption of omega-3 fatty acids has been shown to reduce the likelihood of children developing ADHD. There is also some evidence that some children with ADHD will benefit from supplementing with omega-3 fatty acids from fish oil or consuming more omega3s in their diet.
Ageing Oxidants and free radicals are major factors in causing the ageing process.
Their greatest foes are anti-oxidants — vitamins A, beta-carotene, C and E and the micronutrient selenium — which vigorously oppose their effects. Foods that are rich in anti-oxidants are fresh fruits and vegetables, particularly those rich in vitamin C such as citrus fruits and, for vitamin E, wheatgerm, seeds and seed-oils. Other anti-oxidants that protect against ageing include flavonoids such as catechins found in green and black tea, red wine (as long as it’s one glass, not four!) and other carotenoids such as lycopene in tomatoes. Look for vegetables that have bright red, yellow or orange colours, or dark-green leafy vegetables, as these will have good levels of vitamin A and beta-carotene; and, as much as possible, eat fruits and vegetables raw to minimise vitamin loss through heating and cooking. Wheat, brown rice, poultry and low-fat dairy produce provide selenium. The amino acids cysteine and methionine, found in beans, fish, liver, brewer’s yeast and nuts, are also useful. Reduce refined foods and make sure your diet contains plenty of good, low-fat protein foods. Because older people may tend to eat smaller quantities of food, it’s not always possible for them to get adequate
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For good health, most of our food should come from plants.
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Allergies (see Food sensitivity)
Get some of your daily supply of antioxidants from black, white or green tea.
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Alzheimer’s disease
nutrition from food alone — nutritional supplements may be necessary. Memory loss due to ageing may also be helped by lecithin, found in eggs, sunflower oil and soybean oil. Equally important as oxidation to the process of ageing is inflammation. So reducing inflammation by consuming anti-inflammatory foods will help you age better. Omega-3 oils from fish are excellent anti-inflammatories as are flavonoid spices such as turmeric and ginger. In the Healing Kitchen section we looked at advanced glycation end products. They are known to hasten the ageing process and the way you cook food determines how many of these you consume from food. However, you also manufacture them as part of your daily functions if you have high levels of sugar in your blood. To keep your blood sugar levels under control and your formation of AGEs low, consume a low-glycaemicload diet.
AIDS and other autoimmune conditions As with ageing, anti-oxidants have been
found to be beneficial in alleviating immuno-depressive diseases. These may include anything from simple “rundown” conditions through to AIDS itself. To assist with these conditions, iron-rich foods such as lean meat, liver, kidneys, chicken and fish, cereals, pulses and green vegetables should be included in the diet as well as foods that are rich in anti-oxidants. Make sure you have plenty of fresh fruits and vegetables, citrus fruits, wheatgerm, seeds and seed-oils. Particularly use orange or darkgreen leafy vegetables and eat fruits and vegetables raw to minimise vitamin loss through heating and cooking. Also include wheat, brown rice, poultry and low-fat dairy produce, brewer’s yeast and nuts, and keep the diet as low-fat, fresh and natural as possible. High levels of omega-3 essential fatty acids as found in fish, walnuts and linseed are important. Dairy and wheat are the most common sensitising foods and may need to be avoided in auto-immune disease. Make sure you consult your healthcare professional regarding the management of this condition.
Recent studies have begun to link the importance of a balanced diet with mental acuity. Vitamins B12, C, D, E, beta-carotene and folate, as well as co-enzyme Q10, have been identified as useful. A diet rich in fresh fruits and vegetables (especially bright orange and dark-green ones), organ meats such as heart and liver, as well as alfalfa, kelp and fish, wheatgerm, seeds and seedoils, is thought to be the most beneficial. Vitamin C, found in high proportions in citrus fruits but present to some degree in all fruits and vegetables, has been found particularly useful in treating Alzheimer’s disease. Low folate levels have particularly been linked with risk of Alzheimer’s, so eating lots of leafy green vegetables will get your folate levels up and hopefully keep your mental apparatus sharp. You might also want to use a bit of turmeric in your cooking. This antioxidant spice has been shown to reduce the buildup of the amyloid plaques in the brain that are believed to play a role in the development of Alzheimer’s.
Anaemia As anaemia is basically a shortage of haemoglobin, the red pigment in the blood that transports oxygen, including or reintroducing foods rich in dietary iron is important. It’s important that the iron is easily absorbed, too, so the best sources are beef, pork, lamb, organ meats, eggs, poultry, fish, cooked dried beans, dark-green leafy vegetables and dried fruits. In general, animal products provide more readily absorbed iron than those from a vegetable origin. Vitamin C from citrus fruits increases absorption, and tea (if drunk either immediately before or after a meal containing iron-rich foods) will lessen the body’s ability to absorb iron from that meal. Other foods such as coffee, and substances in some legumes, including soybeans, prevent iron absorption. Dairy products and egg-yolk seem to inhibit the body’s ability to absorb iron from non-flesh foods.
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Interestingly, despite containing caffeine, tea has been shown to reduce anxiety. This is probably because the relaxing effects of the substance l-theanine from tea outweigh the moderate caffeine levels that are present. Anxiety attacks
Anxiety is one of those non-specific conditions that can be put down to stress, fatigue or hysterics, with symptoms so diverse that nutritional help is basic. Some foods can aggravate an anxious disposition. Stimulants such as coffee, cola and chocolate may worsen a person’s condition, as can foods that cause allergy or sensitivity in that individual. Interestingly, despite containing caffeine, tea has been shown to reduce anxiety. This is probably because the relaxing effects of the substance l-theanine from tea outweigh the effect of moderate caffeine levels. Food containing vitamin B, such as brewer’s yeast, yeast extracts, eggs, wheatgerm, breads, whole grains, organ meats, pulses and cereals may be helpful. “Comfort foods” may have a calming, even if not a primarily nutritional, effect on a person’s mood. These, of course, vary from individual to individual, but may include favourite childhood foods such as coddled eggs, creamy soups, or baked potatoes. Foods high in calcium and magnesium such as nuts and seeds will also help calm excited nerves.
Arteriosclerosis/ atherosclerosis In lay terms, this is “hardening of the arteries”, which may lead to chest pains (angina). This is a serious condition and you should make sure you have any chest pains checked immediately. There are, however, dietary steps you can take to promote arterial health. Ideally, your diet should contain less than 25 per cent fat and this fat should come from polyunsaturated or monounsaturated sources such as nut and seed oils, avocado or olive oil. Fish oils are also valuable, as are foods containing anti-oxidants (see Ageing), which can actually help prevent plaques of fat forming on the artery
walls. Avoid the fats found in dairy foods, red meat, fried eggs and prepared foods. Increase fibre-rich foods such as fruits and vegetables, especially garlic, legumes and whole cereals. The effects of this condition are not easy to reverse by diet alone. It’s best to start early and keep your arteries supple.
Asthma This serious condition should be overseen by a health professional, though there are some dietary changes that may help to manage the condition. Studies have shown that asthma increases as dietary salt intake increases, so avoiding salt, which is hidden in processed foods, is worthwhile. Eating two or more pieces of fruit a day has been shown to be protective, as has eating oily fish two to three times a week. Some studies indicate that a strict vegetarian diet may help with the management of asthma. Others suggest foods containing vitamin B6 such as wheatgerm, brewer’s yeast, poultry, fish, cooked dried beans and peanuts can help. It’s often useful if you can avoid any known food allergens you may have, such as milk, eggs, nuts and seafood, and processed foods that may contain preservatives, MSG or colourings. The maternal diet during pregnancy has also been shown to impact on the risk of developing asthma. Low maternal intake of vitamin E, zinc, essential fatty acids and vitamin D have been linked to increased asthma incidence in children up to age five. The emphasis for asthmatics in dietary term is to reduce inflammation. Therefore food with known anti-inflammatory activity such as garlic and onions is helpful. Good foods for asthmatics are fish, almonds, walnuts, pumpkin, flax seeds and fruit and vegetables.
Birth Defects Recent studies into some forms of birth defects have pinpointed folate (a B-vitamin essential for the proliferation of cells) as vital for foetal development, especially in the prevention of the neural tube defect known as spina bifida. Folate is widely distributed in foods, but liver, kidneys, eggs, wholemeal bread, wholegrain cereals, wheatgerm, green vegetables, beetroot, corn and nuts (especially peanuts), legumes, yeast extract, oranges, bananas and avocados are important sources. A study in England on 389 consecutive cases showed that “perfect pregnancies”, with no congenital malformation, miscarriages or foetal deaths, were possible using a nutritional regime with a focus on high fruit and vegetable intake with chemical-free food.
Boils These painful pus-filled lumps may be due to poor diet or general health, but often are caused by bacterial infection. In some cases, zinc deficiency may lead to boils and so including plenty of poultry, fish, liver, butter or lima beans, pork, wheatgerm and wholegrain breads and cereals in the diet may do the trick. Fatty foods should be avoided and some practitioners advise a diet of fruit and vegetable juices to cleanse the system, and lots of garlic and onions. Others suggest molasses mixed with sulphur.
Breastfeeding problems Logically, an adequate diet is essential for a nursing mother. Since a lactating mother is feeding another person as well as herself, she needs to eat more and better than ever before. Her diet, of course, still needs to be balanced and should contain plenty of yoghurt, fresh fruit and vegetables, nuts and seeds and pure water. Dandelion-root tea may also be helpful when there seems to be an insufficient Healing Foods | 113
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milk supply. In the past, stout ale was recommended to increase milk supply. Cow’s milk is a common cause of colic in babies and allergies later in life, and its use should be monitored.
Bruises People who bruise easily should possibly increase their intake of vitamin C and flavonoid-containing foods such as citrus fruits (including the pith), green peppers, buckwheat, blackcurrants, parsley, capsicum, potatoes, kiwi fruit and pawpaws. Zinc found in oysters, meat, cheddar cheese, lentils, haricot beans, wholemeal bread and eggs can also be useful. Repeated bruising may be due to vitamin K deficiency, so eat plenty of green vegetables such as broccoli, spinach and cabbage, as well as live yoghurt and fresh pineapple.
Cancer As many as 70 per cent of cancers are thought to be diet-related and, while diet may not cure a cancer, a good diet may actually help prevent onset and also help to fight the disease or its side-effects. Prevention is always better than trying to find a cure, so as a preventative diet, we are advised to eat a balanced fibrerich diet of fresh fruit and vegetables (especially cruciferous ones such as broccoli, cabbage and cauliflower and those rich in beta-carotene, which are bright orange or green), wholegrain cereals, cooked dried peas and beans, especially soy, vitamin C-rich foods, seafood and yeast. Recent studies have shown reduced breast cancer incidence in women with high levels of isoflavonoids (found in soy) and enterolactones (found in linseed). Perhaps just as important is what you don’t eat: food additives, nitrates such as those found in processed and cured meats, contaminated or mouldy foods and excess fat. A diet high in saturated fat has been linked with colon, breast and prostate cancers. Selenium, found in wheat, brown rice, poultry and low-fat dairy produce, is thought to be a good defence against many forms of cancer. Lack of certain elements has been found in many cancer patients. For
instance, a lack of vitamin A has been found in sufferers from lung cancer; diets low in vitamin A and C have been linked (along with smoking and alcohol consumption) to cancer of the larynx; folates are low in cervical cancer sufferers; and a low-fibre diet seems to be involved in bowel cancer and other hormone-linked cancers. Make sure you consult your healthcare professional regarding the management of these conditions.
Cardiovascular disease Many factors may contribute to heart Adit velenim nulla facidunt adit nullan disease but a good diet can help prevent or postpone it. Obesity, high-cholesterol, smoking, stress and diabetes can all put pressure on the heart and blood vessels. A low-fat, high-fibre diet, rich in antioxidants, washed down by pure water and accompanied by appropriate exercise is especially beneficial. Switch to olive oil for cooking, trim fat from meats and use skim milk. Marine oils such as cod liver oil have also been found to be valuable in decreasing the blood’s tendency to clot, and garlic is useful in treating cardiac problems because of its balancing actions on cholesterol. One molecule heavily linked to heart disease is homocysteine. This amino acid damages the lining of blood vessels, allowing cholesterol plaques to attach to blood vessel walls. Levels of homocysteine rise when levels of folic acid, vitamin B12 and vitamin B6 are low. So eat your leafy green vegetables, your mushrooms and your grains to keep homocysteine at bay. Magnesium from cereals, green vegetables, nuts and pulses is essential for stabilising the heart rhythm, and the antioxidant selenium, found in brazil nuts, wheat, brown rice, poultry and low-fat dairy produce, helps prevent artery disease. Co-enzyme Q10, found in broccoli, promotes the optimal use of oxygen in the heart muscle. Specific foods believed to assist with improved heart health are carrots, black and green tea, apples, onions, garlic, salmon, broccoli, nuts, rockmelon, lima beans, oat bran and soy protein.
Make sure you consult your healthcare professional regarding the management of this condition.
Cataracts It seems Bugs Bunny may have been right all along. Those carrots do help you see better. Recent studies point to a correlation between anti-oxidants in the diet and eye health, particularly in relation to cataracts. Vitamin C and beta-carotene have both been found lacking in the blood of patients suffering from cataracts. While it may not be possible to get the level of these elements from diet alone, it certainly makes good sense to increase your use of citrus fruits and other good vitamin C-containing foods as well as carrots and selenium-rich foods such as whole grains cereals, brown rice and oatmeal to protect your eyesight.
Chronic fatigue syndrome This is a complex condition that requires individualised treatment. However, there does seem to be a degree of immune system involvement in the condition. Whenever the immune system is compromised, foods containing antioxidants are of prime importance (see AIDS and other autoimmune conditions). Meals should be regular and the diet balanced, using fresh foods without additives, preservatives or colourings. Caffeine and alcohol, excess sugars and junk food should be avoided. Milk should also be avoided (if lactose intolerance is present or there is chronic mucous production or allergy symptoms), as should yeast if a chronic yeast infection is suspected. Likewise, any foods believed to cause allergies or sensitivity should be eliminated from the diet. Foods that contain folate (liver, kidneys, eggs, wholemeal bread, wholegrain cereals, wheatgerm, green vegetables, corn and nuts, legumes, yeast extract, oranges, bananas and avocados), iron (lean meat, liver, kidneys, chicken and fish, cereals, pulses and green vegetables) and magnesium (cereals, green vegetables, nuts and pulses) should be included in the diet as these all help alleviate fatigue.
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it may work if there are lots of spices such as chilli, garlic and ginger added to help speed the expulsion of mucous and provide some antibacterial actions.
Cold sores These are related to other herpes viruses such as chicken pox and genital herpes. The amino-acid L-lysine found in kidney beans, split peas, corn and wheat is thought to reduce the frequency and severity of cold sores. This is because when the virus eats lysine, its capacity to multiply is reduced. By contrast, the herpes virus thrives on the amino acid arginine. So the best foods are those that are high in lysine and low in arginine. Salmon is quite a good lysine source as are tuna, turkey and cheddar cheese. By contrast, chocolate, seeds and peanuts are rich in arginine and should be avoided. As always, to resist infection of any sort, make sure your diet is rich in fresh fruit and vegetables, wholegrain cereals and low-fat meat and dairy products and eggs. Herpes can attack when the body’s immune system is compromised by poor diet or stress, so it makes good sense to keep up all those healthy antioxidantcontaining foods to stay well-protected from viruses. Fresh lemon juice applied directly to the sores at the outset may also prove useful.
Leafy greens provide vitamin K, important for healthy blood clotting.
Keep high-energy snacks available for times when you do not have the strength to make a complete meal. Make frequent use of fruit and vegetable juices and drink copious amounts of fresh water.
Coeliac disease Often present from birth, but sometimes acquired in later life, this severe allergy to gluten can cause many symptoms. All foods containing gluten must be avoided for life. These include all grains except millet, brown rice and corn. You must take care that the diet is rich in other nutritious foods such as plenty of lowfat meats and dairy products, fruit and vegetables. Pawpaw or papaya, which contains a digestive enzyme, may be useful in
rendering gluten acceptable to coeliac patients. Others, although not full coeliac, may have allergy to gluten or to wheat that requires them to eat a gluten-free or wheat-free diet for a time, although they may still be able to eat oats, barley and rye.
Colds Every culture has a cold treatment. Some favour garlic, others lemon juice and honey, others any fruit containing vitamin C. Studies suggest zinc, iron and selenium are valuable in preventing and treating colds. Certainly foods containing these elements will keep your body in tip-top shape and more able to fight off cold viruses. When battling a cold, make sure you take plenty of fluids. As for chicken soup,
Colic While we mostly think of babies having colic, those cramping stomach and gut pains can occur at any age. For breastfed babies with colic, check to see if the mother’s diet may contain dairy products, chocolate, caffeine-containing drinks (such as tea, coffee or cola), wheat, citrus fruits, strawberries and spices. When eliminating dairy foods from her diet, a breastfeeding mother needs to substitute green leafy vegetables (but be careful as cabbage and related vegetables may not agree with baby, either), chickpeas, canned fish, almonds, sesame seeds, nut milks or cooked dried peas or beans. Other foods that can cause colic Healing Foods | 115
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problems are bananas, yoghurt, lettuce, turnips, green peppers, beans and cow’s milk, or any food to which the mother is sensitive. Carminative herbs such as fennel and dill are often the basis of colic remedies such as “gripe water”.
Colitis Colitis is a non-specific inflammatory bowel disorder that can cause much fear and discomfort. As with all conditions that can mask a more serious one, make sure you are thoroughly checked by a qualified healthcare practitioner. Sometimes, food allergies may be to blame and these need to be explored and ruled out before you go further. Milk and wheat are common offenders. Generally, a high-fibre diet is most helpful to colitis, so include plenty of whole grains (other than wheat), fruit, vegetables and lean protein. Calcium from dairy foods, canned fish and leafy green vegetables, magnesium found in cereals, green vegetables, nuts and pulses, vitamin A from orange and darkgreen leafy vegetables, vitamin D from fatty fish, oils and egg yolk, and zinc, found in poultry, fish, liver, butter or lima beans, pork, wheatgerm, wholegrain breads and cereals, have all been found useful as a therapy for colitis, so include these foods on a daily basis. Essential fatty acids, found in fish and linseed, help reduce inflammation, and mucilage, found in linseed and bananas, helps soothe irritated colonic linings. More serious colitis (ulcerative colitis or Crohn’s disease) should be checked by your doctor or healthcare professional, but ongoing dietary management is very similar.
Constipation Since bowel habits vary between individuals, constipation is more often defined by the consistency of the stool rather than its infrequency. Bran or prunes were once the major treatments for constipation, but today we are advised to use a variety of foods. A high-fibre diet is still important, but you should also drink more pure water (warm on waking), even replacing milk with water if necessary.
Active people need plenty of protein and carbohydrates.
Fruits, especially figs and prunes or prune juice, and vegetables are useful. Ground linseed mixed with ground almonds and sunflower seeds on breakfast cereal makes a tasty way to provide fibre and mucilage and help move stubborn stools. Embarrassing excess intestinal wind may occur if you suddenly begin a diet too high in fibre, particularly if it is high in cellulose derived from vegetables or bran (see also Flatulence).
Coughs For dry, painful coughs, try gently sipping a little honey from a spoon. For added strength, mash garlic or onion into the honey. Restrict dairy products. If the cough persists, or the phlegm is yellow or green-coloured, infection is probably present, so seek advice from your healthcare professional.
Cramps Discomfort from cramping muscles in legs or other parts of the body may be helped by increasing your calcium or magnesium intake. Use milk, cheese and yoghurt, dark-green leafy vegetables, broccoli, canned fish, almonds and sesame seeds. Vitamin D is essential for the absorption of calcium, so also make sure you have moderate exposure to sunlight and consume fortified milk, fish, egg yolk, cod liver oil and fish. Intermittent claudication is the proper term for a form of cramp that occurs in calf muscles, often when exercising. As well as being conscious of calcium and vitamin D intake, you should also restrict high saturated fat foods such as red meat and rich dairy foods, and make sure you have instead high-fibre fruits and vegetables and wholegrain cereals.
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Increase your magnesium intake, too, by eating nuts, cooked dried beans and peas, wholegrain breads and cereals (especially millet), soybeans, dark-green leafy vegetables, milk and seafood.
Cystitis & urinary-tract infections Bacterial inflammation of the lining of the bladder can cause pain when urinating and great discomfort. Drink lots of water and sugar-free cranberry juice twice daily, but avoid tea, coffee and alcohol. Cranberry acidifies urine and thus helps prevent the regrowth of bacteria. The fruit sugars in cranberry prevent bacteria attaching to the bladder lining and multiplying. Vitamin A, found in liver, egg yolk, butter-fortified margarine, cheese and cod liver oil, helps build healthy mucous membranes. Build up your immunity by eating plenty of raw and lightly cooked vegetables, wholegrain cereals and lowfat protein. Avoid excess protein, refined foods and acidic foods such as sugar, vinegar, unripe fruit, gooseberries, plums, rhubarb or tomatoes. All fruits and vegetables are alkaline relative to the organic acids produced by protein and refined carbohydrate metabolism.
Dandruff This flaky scalp condition can sometimes be attributable to food sensitivities and allergies. Check to see if this is the case, but otherwise increase your intake of vitamin A found in kidneys, liver, egg yolk, butter, whole milk and cream, and cod liver oil, as well as seleniumcontaining foods such as whole wheat and rice, oatmeal, poultry, low-fat dairy produce, lean meats, organ meats, fish and seafood. The omega-3 fatty acids from fish will also help moisturise the skin by reducing moisture loss and thereby reduce skin flaking. You should also cut down on sugar and increase your intake of zinc from foods such as lean meat, poultry, fish and organ meats. Some research points to excessive use of citrus fruits and juices as contributing to dandruff.
Dental problems While sugar has been long associated with dental problems, there is some evidence now to suggest it’s the consistency of the sugary substances — sticky toffee, for example — that’s more the problem. Some foods can act like natural toothbrushes. High-fibre fruit such as apples and mangoes are ideal, but cheese may also put a protective layer on the teeth. A well-balanced, high-fibre, low-fat diet will give teeth and gums optimum conditions for health, but very acidic foods such as apple juice, pineapple juice, citrus juices and soft drinks may actually cause tooth enamel erosion. Calcium, found in dairy products, green leafy vegetables, canned fish and almonds, is also valuable for strengthening bones and teeth.
Depression While depression is often thought of as a psychological or emotional condition, there can be nutritional links, too. While food may not cause depression, many depressed people have appetites that may cause them to under- or over-eat. Their nutrition may not be good, as even if they do eat, they may tend to “binge” on junk food or other inappropriate foods. Food sensitivities may also cause a form of depression. The amino acid tryptophan has been found to be helpful in alleviating some depressions. Magnesium, vitamins B3 and B6 and zinc-rich foods will help provide the nutrients necessary to metabolise the tryptophan. It’s most commonly found in turkey, chicken, fish, cooked dried beans and peas, brewer’s yeast, nuts and soy beans. These foods should be eaten with good amounts of carbohydrate-rich foods such as potatoes, pasta and rice so the tryptophan can be utilised by the brain. Here are some dietary guidelines to relieve or avoid depression: • Eat a wholefood and low GL diet. • Avoid packaged foods as they often include added colours, flavours and preservatives. • Avoid or reduce caffeine. Caffeine can increase anxiety in many people by
blocking receptor sites in your brain for your own feel-good chemicals. • Avoid or reduce alcohol. While sometimes used as an emotional “crutch”, alcohol can actually exacerbate depression and anxiety and can potentially deplete various nutrients including B vitamins that are vital in maintaining a sense of wellbeing. • Reduce saturated fat. Turn instead to mono- or polyunsaturated fats contained in seeds and nuts. • Identify and control any food allergies you may have.
Diabetes There are two main types of diabetes. In type 1 diabetes the body does not make enough insulin. In managing this type of diabetes, the focus is on keeping sugar levels low, using insulin and other measures and protecting against the damage caused by high blood sugar. By contrast, type 2 diabetes is associated with an excess of insulin production but the body is no longer sensitive to that insulin, so blood sugar levels rise. Dietary fat control is very important for diabetics and vitamin E may be able to alter, or even reduce, insulin requirements. Fibre is also helpful this way. Diabetic diets need to include sufficient potassium, found in vegetables, nuts and fruit (particularly bananas), as it is essential for the proper use of sugars. Saturated fats should be reduced and replaced with polyunsaturated fats as in nuts, seeds and fish, with total fat consumption no more than 20-30 per cent of total calories. The emphasis on diet for people with type 2 diabetes is on stabilising insulin responses. This is done by providing a diet with 30–40 per cent protein (preferably fish and chicken, but also dairy foods, eggs, pulses, nuts and seeds), 30–40 per cent carbohydrate (fruits, vegetables and grains) and 20–30 per cent fats. Foods to be avoided include sugar and sweets (except fruit sugar), white bread, refined foods, concentrated fruit juices Healing Foods | 117
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Diarrhoea This complaint may be caused by many
When you want something sweet, go to the fruit bowl.
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and dried fruits. Not so good are carrots, potato, rice, sweet potato and wheat bread. Protective carbohydrates include rye bread, pasta, soybeans and most fruits and vegetables. Other good foods for diabetics include brewer’s yeast and kiwi fruit because of the chromium they contain, as well as cucumbers, garlic, soybeans and tofu, avocado, Jerusalem artichokes, celery, fish and Brussels sprouts. Garlic has also been shown to be helpful in controlling the abnormal blood triglycerides commonly found in maturity-onset diabetes. Alcohol, coffee and other caffeinecontaining foods should be limited. While you should try to switch from red meats to poultry and fish, olive oil is thought to be useful in managing a diabetic diet. Be sure to limit your intake of trans fatty acids as they can reduce insulin sensitivity. Adults who regularly drink sugarsweetened beverages appear to be at a higher risk of both diabetes and obesity. Harvard researchers found that women who sipped at least one sugary drink every day had an 83 per cent higher chance of developing type 2 diabetes than women who said they had less than one such drink per month. Researchers from The Cancer Council in Victoria investigated how the glycaemic index of food can influence the risk of type 2 diabetes. They found that people who ate the most white bread, half of whom said they had it at least 17 times each week, were over 30 per cent more likely to develop type 2 diabetes. Red meat consumption is also a risk factor. In one study, women who ate the highest amounts of red meat were 28 per cent more likely to develop diabetes than their peers who ate the lowest amounts. In terms of specific meats linked to diabetes, bacon and hot dogs were identified as two of the worst offenders. Make sure you consult your healthcare professional regarding the management of this condition.
things and, if it persists, you should see a doctor. In the case of babies and small children, seek medical attention quickly as dehydration can happen very rapidly. During the attack, drink as much as you can to prevent becoming dehydrated, also adding rehydrating salts to the water. The traditional Chinese remedy of drinking rice water has recently been shown to be beneficial (and cheaper!). Eat dry crackers or cereal and no dairy foods or fats. Grated apple left to go brown is a folk remedy, but a little agar agar or powdered carob mixed into a glass of water may also help to bulk up the stool in the bowel. Apples or pears are useful as the pectin helps to stabilise the bowel. Likewise, live yoghurt containing acidophilus can be an effective treatment. Plain boiled rice may also be a good food to have when you begin eating again.
Diverticulitis Once, patients were put on a completely bland, smooth diet. Now, they are
encouraged to eat a healthy, balanced, high-fibre diet. Avoid refined foods and gradually increase fibre from sources such as wholegrain cereals, fruits, vegetables and cooked dried peas and beans, but avoid pips and seeds that may lodge in the diverticula in the bowel and cause problems. Added fibre in the form of psyllium seeds, ground linseed, oat bran or rice bran may also be beneficial. Drink plenty of pure water. Such a diet will often both prevent or help treat this condition.
Fever It’s more a case of what you don’t eat for fever. When you have a fever, you should eat little and drink plenty to prevent dehydration. Once the fever has passed, revive the body with clear soups, fruit juices and, later, cereals and protein foods.
Fibrocystic breast disease Treat all breast lumps seriously and have them checked by a qualified medical practitioner. If the diagnosis is fibrocystic breast disease, you may
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find relief by increasing your intake of vitamin A-rich foods such as orange and dark-green leafy vegetables, liver, kidney, egg yolk, low-fat dairy products and those containing vitamin E such as wheatgerm, seed oils, avocado, egg yolk, tuna, asparagus, prunes and broccoli. Selenium from whole wheat and rice, oatmeal, poultry, low-fat dairy produce, lean meats, organ meats, fish and seafood is also valuable, as is vitamin B (thiamine) found in whole grains and yeast products. Eat a diet low in fat and high in fibre and avoid coffee, cola drinks, chocolate and tea, which contain theobromine, a chemical that has been linked in studies to benign breast disease.
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Flatulence Oops! This one is a worry, often. Sadly, a balanced diet rich in lovely fresh vegetables and cereals can cause digestive problems. Before you eliminate these, though, check to see if perhaps you are lactose- or yeast-intolerant. You may find relief by merely replacing cow’s milk with goat’s or soymilk. If you cook your own beans you can avoid flatulence by throwing away the water you have soaked the beans in, as it’s here that the troublesome wind-inducing enzymes lurk. Reduce fermented foods such as cheese, soy sauce and alcohol, as well as carbonated drinks. You may also want to experiment with the Hay diet, which avoids mixing concentrated carbohydrate and protein foods at the same meal or you can try eating fruit before meals or as a separate snack rather than as dessert or with a main meal. Regular use of acidophilus-containing yoghurt may help restore correct gut bacteria and adding “bitter” foods such as endives to salads will help digestive enzymes. Apple cider vinegar before a meal, or as part of dressings, may also assist digestive enzyme functions. A drink containing Swedish bitter will do a similar thing. Some foods are more “windy” than others — beans, onions, radishes,
cucumbers and cabbage, for example. If gas persists, see a doctor to rule out more major conditions such as coeliac disease.
Fluid retention This can be a troublesome side-effect of heart or kidney disease, PMS, pregnancy or simply air travel or hot weather. Once the cause has been determined, it must be treated. For symptomatic relief of fluid retention, diuretic herbal teas such as dandelion leaf are very useful. Reducing salt in the diet also reduces fluid retention. Eat potassium-rich foods such as fresh fruits (especially bananas), vegetables, salads and juices, and increase sources of magnesium and pyridoxine (vitamin B6).
Food sensitivities Many substances can cause allergic reactions and it’s often difficult to determine just which one is to blame for any number of a range of symptoms, from asthma to acute life-threatening responses, to mere sniffles and occasional “itchy patches”. Unfortunately, foods can often be the culprit as they are ingested and spend many hours in contact with the body. The most common foods that people are diagnosed as being sensitive to are eggs, wheat, peanuts, yeast, sugar, gluten, dairy products, oranges, chocolate and members of the nightshade family (such as potatoes, tomatoes, eggplant and capsicum), although problems with soybeans and onions are not uncommon. If you think you have a food-related sensitivity, you can choose to test yourself simply by omitting the foods you suspect from your diet for a period of time (best up to six weeks, but sometimes two to three weeks will do), then reintroducing them singly and watching for a reaction. This reaction may be within a few hours or over several days. A surer way is to consult a healthcare professional who specialises in food sensitivities and let them test you. They will then advise you on foods to
eliminate and the likely timeframe to reduce or even cure your sensitivity. Sensitivities have been implicated in a host of conditions, many of them debilitating and recurring, such as Candida albicans (thrush) or chronic fatigue syndrome. Children particularly can be affected seriously and demonstrate a wide range of symptoms such as hyperactivity, a constantly runny nose, eczema, asthma or ear ailments.
Fungal infection These usually affect the skin and mucous membranes, causing athlete’s foot, tinea, thrush, jock itch or vaginal itching and irritation. These uncomfortable conditions can be helped immensely by diet. Yoghurt, particularly a variety that contains Lactobacillus acidophilus, either applied locally or eaten as a food, is particularly swift and helpful. Fungal infections are an immunesystem-compromising condition, so a good balanced diet rich in antioxidants will be useful. These are found in fresh fruits and vegetables, particularly those rich in vitamin C, such as citrus fruits, and vitamin E from wheatgerm, seeds and seed oils. Look for vegetables that have bright-red, yellow or orange colours, or dark-green leafy vegetables, as these will have good levels of vitamin A and beta-carotene and, as much as possible, eat fruits and vegetables raw to minimise vitamin loss through heating and cooking. Wheat, brown rice, poultry and low-fat dairy produce will provide selenium. Sugar, as well as some foods such as yeast extracts and yeasted breads, sugar-rich foods (including fruit), mushrooms, alcohol, soy sauce, MSGcontaining foods, smoked fish and sausages and vinegar should all be avoided. Coffee and tea may need to be restricted, switching to herbal teas or pure water instead. Olive oil can prevent the conversion of yeast into fungus in the body and can even be applied lightly to the affected part. Healing Foods | 119
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Effectively, haemorrhoids are varicose veins of the rectum and they result from straining, poor circulation, poor liver function and obesity. Gallstones
Many gallstones stay undetected, causing trouble only when they try to exit painfully down the bile duct. Reduce sugar intake and all fats except olive oil and essential fatty acids as found in fish, walnuts and linseed. Increase fibre, particularly in the form of bran and guar gum. Alcohol — but not more than two alcoholic drinks a day — is thought to reduce levels of bile salts, but you should also drink 6–8 glasses of water each day. Vitamin C in the diet from citrus fruits and other fruits and vegetables can prevent the formation of gallstones. To encourage bile production and flow, eat vegetables such as artichokes and bitter greens such as endive and chicory. Include in your diet plenty of garlic and fruit (especially lemon juice) to help reduce cholesterol.
Gastritis Pain in the stomach may be attributable to gastritis, but should be checked by your doctor or health practitioner. Gastritis may be helped if you reduce your use of alcohol and caffeinecontaining drinks such as tea, coffee and cola, as well as chocolate, carbonated drinks, curries and spicy foods. Try to increase your use of non-citrus fruits, raw vegetables, brown rice, pasta, potatoes and live yoghurt. Refined carbohydrates can cause a too-rapid secretion of gastric acid. Raw potato and cabbage juice is used in India, and bananas help soothe because of their mucilage content.
Gastroenteritis This acute condition is usually only short-lived and, while affected, you should concentrate on having plenty of fluids, with rehydrating salts added, to combat dehydration. Traditional Chinese use of rice water for diarrhoea has been shown to be easy and effective.
Initially, don’t try to eat, but once the vomiting and diarrhoea have finished, eat bland whole grains, vegetables, bananas and live yoghurt. Avoid dairy foods for one to two weeks after gastroenteritis as the enzymes used to break down dairy foods are commonly affected for some time.
Glandular fever or mononucleosis Sometimes called “kissing disease”, this communicable disease needs good diet and nutrition. You should avoid smoking and alcohol and eat plenty of fresh fruit and vegetables, freshly squeezed fruit juices and vegetable soups. After an attack, make sure you have a high intake of vitamin A-rich foods such as liver, kidney, egg yolk, low-fat dairy products and cod liver oil, as well as beta-carotene from dark-green and orange vegetables and fruits. You should have vitamin E from vegetable oils, seeds, wheatgerm and nuts and vitamin C from fruits and vegetables, as well as B vitamins from whole grains, lean meat, wheatgerm, brewer’s yeast, fish, soybeans, peas and peanuts. Lean meats, poultry, fish, wholemeal bread, brown rice and oatmeal will also provide minerals such as copper, iron, zinc and selenium.
Glue ear Often found in younger children, this condition can restrict hearing. Check initially for food allergies or sensitivities and deal with these if present. This alone may help the condition. Other foods that may affect mucus production are cow’s milk products — which should be replaced with goat’s or soymilk — roast peanuts and excessive sugar. On the other side, garlic, onions, watercress, celery and parsley might reduce mucus. In addition, make sure the child has a balanced diet of whole foods.
Glaucoma Glaucoma can be acutely dangerous to eyesight, so make sure you see a qualified practitioner immediately you experience pain in the eye or vision loss. A longer-term management of the condition includes an increased intake of flavonoids from the pulp and skin of citrus fruits, leafy vegetables, red onions, beetroot and the blue and red pigment in berries. You should also reduce alcohol and caffeine intake as they can affect blood circulation in the eye. Do not smoke, but increase vitamin A-rich foods such as liver, kidney, egg yolk, butter, dairy products and cod liver oil. Long-term use of high dietary vitamin C and vitamin E has been shown as protective.
Gout With gout, a joint inflammation often located in the big toe, it is important to reduce the intake of all foods that stimulate the production of uric acid, such as alcohol, red meats and organ meats, gravies and meat extracts, rich seafoods, fatty fish, anchovies and caffeine-containing foods such as tea, cola, coffee and chocolate. You should drink plenty of water and eat vitamin C-containing foods, especially cherries. Celery can help with eliminating uric acid, as can charcoal tablets. Even cooked dried beans and peas, lentils, oatmeal, poultry and spinach can prove a problem and may have to be limited to three to five times per week. This may ultimately limit your diet to breads and cereals, limited fats and sugars, cheese, eggs, fish roe, fruits and vegetables, gelatine and nuts, but at least you will be symptom free. High folate-containing foods (but not legumes!) will also help.
Haemorrhoids You need to have your health practitioner diagnose haemorrhoids because the
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A moderate amount of red wine is good for your heart.
Greasy hair may be caused by an excess of fats in the diet. Hair loss may be improved by eating more vitamin C-containing foods such as fresh fruit (particularly citrus) and vegetables, as well as brewer’s yeast, protein foods and pantothenic acid (B5), found in vegetables and rice, to support the adrenal gland.
Halitosis Bad breath may be due to a variety of causes such as poor oral hygiene, yeast infections, smoking, plaque caused by excess sugar, or coffee or alcohol. Chew parsley and drink plenty of pure water or take fenugreek or peppermint tea after a meal. Avoid excess sugar and eat live yoghurt containing Lactobacillus acidophilus in the case of yeast infections.
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symptoms of pain, itching, discomfort and bleeding from the rectum can have other causes. Effectively, haemorrhoids are varicose veins of the rectum and they result from straining, poor circulation, poor liver function and obesity. Straining often results from constipation, so treat constipation as outlined above but in particular use soluble fibre such as oat bran and psyllium husks. Wheat bran may aggravate the haemorrhoids and cause itching. A tablespoon of psyllium husks three times a day with increased water intake will reduce haemorrhoid symptoms. Supplementing with flavonoids, especially rutin, improves itching, bleeding and other symptoms. Flavonoids work by strengthening the blood vessels. You can get more flavonoids into your diet by eating red and purple foods such as berries, cherries and beet. You need to take plenty of fluids, at
Don’t try to remedy too much alcohol by having even more alcohol the next day. The “hair of the dog” does work, but it’s only a delaying tactic. The hangover will return once the new round of higherquality alcohol has been metabolised. Carbohydrate foods will help, as will a
The ‘hair of the dog’ does work, but it is only a delaying tactic. The hangover will return once the new round of higher-quality alcohol has been metabolised. least six to eight glasses daily, and eat a high-fibre diet to help keep your bowels regular and avoid the constipation that may aggravate haemorrhoids. Eat lots of vegetables and have fruits such as figs, prunes, apples and pears, as well as cooked dried beans and peas.
Hair health The hair mirrors the health of the entire body, so if you have a nutritional deficiency, your hair will possibly show it. Dry, brittle hair may be caused by a lack of protein, vitamin A, vitamin B12, vitamin C, iron, zinc, silica or essential fatty acids. Obviously, you can deal with this by eating a good balanced diet high in fibre and low in saturated fat, with extra fats for silica.
banana milkshake with egg. That should give your body back some lost potassium and B vitamins, as well as raising lowered blood sugar and reducing stomach acidity. Your best hangover remedy, however, is prevention. Make sure you drink plenty of water before going to sleep as many hangover symptoms are dehydration-related. To make release of alcohol into your bloodstream a little slower and therefore more manageable, try having olive oil or milk before drinking. These fatty substances keep the sphincter between the stomach and small intestine closed for a longer time, giving your body a better chance to deal with the alcohol. Finally, some alcoholic drinks such as red wine and whiskey contain Healing Foods | 121
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It’s important for children to understand that their health and strength come from good food they enjoy eating.
substances called congeners that can contribute to headache. Charcoal capsules or burnt toast consumed before drinking will bind to some of these and reduce hangover symptoms accordingly.
Hayfever, sinusitis & allergic rhinitis Flavonoids from the rind and pulp of citrus fruits act as a natural antihistamine to ease congestion. For sinusitis, you may want to try eliminating dairy foods and eating limited carbohydrates with plenty of raw green vegetables and fruit. Eating lots of garlic, onion and horseradish will help clear sinuses and several glasses of water at the beginning of a hayfever attack will
help your body flush out the allergens and may abort the attack.
Headache and migraine Some foods such as chocolate or red wine can trigger headaches and others, such as chewing-gum, cause it by aggravating the jaw muscles. Other trigger foods include coffee and caffeine-containing foods and foods containing vaso-active amines such as cooked dried beans, matured cheese, pork, yoghurt, cured foods such as cold cuts, hot dogs, smoked fish, salami and bacon, and foods containing MSG. Since some headaches are due to dehydration, drink plenty of water as a general practice and specifically when a headache strikes. Many headaches occur as a result of magnesium
deficiency or liver congestion, so eating magnesium-rich foods such as whole grains, nuts and seeds, drinking dandelion tea and avoiding processed and fatty foods may help. Some people develop headaches as a result of hypoglycaemia (low blood sugar), so attention to regular balanced meals and avoidance of sugar and refined carbohydrates may also be of benefit. If all else fails, consult your doctor to make certain there is no serious underlying cause.
Healing of wounds & fractures Vitamin C, found in excellent amounts in citrus fruits and most other fruits, and vegetables to a lesser degree, is
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vital to wound and fracture healing. Adequate zinc levels in the blood are also necessary and this mineral is found in oysters, poultry, fish, liver, butter or lima beans, pork, wheatgerm and wholegrain breads and cereals. These foods should, of course, be eaten as part of a normal balanced diet and not just when injury strikes. If the body begins to lack these elements again, even healing tissue may cease to improve. For healing fractures, increase your intake of calcium-rich foods such as dairy foods, pulses, dark-green leafy vegetables and seafood. Phosphorus found in red meat, organ meats, poultry, fish and eggs is also beneficial, as is magnesium from nuts, cooked dried beans and peas, wholegrain cereals and breads, darkgreen leafy vegetables and seafoods. Increase your intake of vitamin A as well by eating more eggs, liver, butter, milk and cod liver oil. As a healer, though, it’s hard to go past honey, which has not only antibiotic effects but is also an antioxidant. Recent trials have shown that a particular type of honey known as manuka honey can heal leg ulcers that are resistant to other treatments.
Hearing problems (Meniere’s syndrome) You would hardly imagine that hearing and diet are connected, yet of course they are as we are what we eat! One disorder, Meniere’s syndrome, affects hearing and balance and often ringing in the ears as well. Sufferers are often overweight, with abnormal sugar tolerance and increased blood fats. It stands to reason that a high-fibre, low-fat diet full of fresh fruit and vegetables, wholegrain cereals and bread and low-fat protein might either prevent or improve this trying condition. Some advise sufferers to drink only pure water to detoxify the system, instead of other drinks. A diet low in salt may benefit, as Meniere’s syndrome is caused by excess fluid in part of the inner ear. Sometimes, hearing difficulties may
be an early warning signal of more sinister things. It can indicate hardening of the arteries, enabling patients to alter their diets to prevent further illness, especially with increased vitamin E-containing foods.
Hiatus hernia This condition may be apparent by pain and discomfort after eating. If you are overweight, you should plan to lose weight as obesity can aggravate the condition. Eat small meals, eat slowly and not late at night or just before lying down. Avoid fatty or spicy foods, alcohol and smoking. Coffee, tea and cola drinks and citrus juice and tomato-based foods as well as peppermint and spearmint may also aggravate the condition. Switch to herbal teas and don’t drink with meals. Include bitter vegetables such as endive and mustard greens to meals to promote digestion. A high-fibre diet, particularly if it leans towards vegetarian, is often better for hiatus hernia patients. Eating a few almonds or having a drink of peppermint tea a little while later may help by closing the muscle at the top of the stomach.
Hiccoughs Every culture has a cure for this unusual affliction. Drink water while holding your nose. Squirt lemon juice towards the back of the throat, eat a teaspoonful of sugar or suck a wedge of lemon. Or breathe into a paper bag.
High blood pressure or hypertension For a lower blood pressure reading, you should plan to reduce your saturated fat consumption and increase marine oils. Vegetarianism has also been found to be associated with lower (and therefore healthier) blood pressure levels. This is due to the large intake of polyunsaturated or monounsaturated fats, the increased fibre, magnesium and potassium, or a combination of all of them. Whatever your diet, though, you can
add garlic, as either an ingredient or a condiment. Many studies point to the value of reducing sodium (salt and salted products) in the diet when maintaining a stable blood pressure level. In general, eat more bran, oatbran, wholegrain cereals and bread, calcium-rich foods such as low-fat dairy foods, leafy green vegetables, yoghurt and almonds, fresh fruit and vegetables (especially celery), fish and oily fish (canned or fresh), bananas, soybeans, cooked dried peas and beans, nuts and seeds. Watch your alcohol intake and reduce saturated fats and salt. Make sure you consult your healthcare professional regarding the management of this condition.
High cholesterol If you have been told you have elevated cholesterol, or you just want to avoid problems, you need to reduce your intake of animal fats, found in meats and dairy produce, and oxidised fats, found in fried eggs. Trim all meats of skin and visible fat, replace saturated fats with polyunsaturated (vegetable) or monounsaturated (olive and avocado) ones. Avoid full-fat dairy products and processed foods and look for “light”, “reduced-fat” or “low-fat” varieties. Increase your intake of wholegrain breads and cereals such as oatbran or rice bran, nuts, oily fish (such as salmon, tuna, mackerel and sardines), garlic, fruits and vegetables, and drink plenty of pure water. Three eggs a week, provided they are boiled, poached or coddled, are not a problem for cholesterol.
Hives These itchy little afflictions may be caused by any number of environmental or dietary triggers. Common troublemakers are strawberries, shellfish, tomatoes, chocolate, eggs, wheat, nuts, food additives and milk. Be alert as to the foods you have eaten just before an attack, try eliminating them, then “challenging” your system by eating them again later if you want to test your theory. Drinking plenty of pure water will help flush out the offending agents. Healing Foods | 123
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Hyperactivity (see ADHD) Indigestion, heartburn or acid stomach Very much food-related, this common condition can be helped by slowly eating small, regular meals and chewing thoroughly. Stay relaxed during the meal and resist the urge to rush it. Avoid highly spiced or fatty foods and sugars. Drink plenty of water every day, but not with your meals. Grill meats rather than fry them and eat plenty of wholegrain cereals and bread, fruits and vegetables. Our traditional “night out” with a large meal of rich food, topped off with coffee and chocolates is a recipe for disaster. Fresh ginger is a useful addition to recipes, and fruits that contain natural digestive enzymes such as pawpaw, kiwi fruit and pineapple can be helpful. Sometimes, chewing a few almonds at the end of the meal helps by closing the muscle at the top of the stomach.
Infection The best diet in the world won’t protect us from every germ and bug, but it can help to prevent us catching some of them, as it will keep our immune systems in tip-top shape. Antioxidants are the key and foods rich in them include fresh fruits and vegetables, particularly those rich in vitamin C, such as citrus fruits and, for vitamin E, wheatgerm, seeds and seed oils. Look for vegetables that have bright-red, yellow or orange colours, or dark-green leafy vegetables, as these will have good levels of vitamin A and beta-carotene, and as much as possible eat fruits and vegetables raw to minimise vitamin loss through heating and cooking. Wheat, brown rice, poultry and low-fat dairy produce will provide selenium. The amino acids cysteine and methionine found in beans, fish, liver, brewer’s yeast and nuts are also useful. Zinc, found in liver, oysters, cheddar cheese, beans and lentils, plus magnesium from Brazil nuts, wholemeal flour, chocolate, lentils and parsley are also vital to building up the body’s defences against disease.
Reduce refined foods such as sugar and white flour and make sure your diet contains plenty of good low-fat protein foods.
Infertility Your ability to conceive is very much a reflection of your overall health. Sperm in particular are produced at such a rapid rate they are very sensitive to your day-to-day nutrition. So fertility depends on eating a balanced and varied diet that will provide you all the nutrients you need. Beyond this general advice you should certainly cut down on alcohol and cigarettes, as both reduce fertility. Zinc is critical to sperm health. It’s involved in the formation of sperm and, in effect, puts the wiggle in the tail of sperm. It’s this wiggle that is behind the sperm’s ability to swim. Of course, the strong swimmers are those who make the long journey to unite with an egg. Thus, when it comes to conception time, zinc is virtually an essential supplement for men. Good zinc food sources include oysters, herrings, whole grains, beef, peas, nuts, corn, carrots and eggs. Vitamin E is essential for women and men and it has been known as the “fertility vitamin”. Good vitamin E sources are wheatgerm oil, ricebran oil, peanuts, turnips and wholemeal flour.
Influenza When you are really sick with the flu, the last thing you want to do is eat, but you must just the same. Drink plenty of fluids, including citrus juices such as lemon mixed with honey and hot water. As you start to feel stronger, eat foods that contain vitamin C, such as blackcurrants, parsley, capsicum, potatoes, kiwi fruit and pawpaws. Include zinc-rich foods such as poultry, fish, liver, butter or lima beans, pork, wheatgerm and wholegrain breads and cereals. Garlic, as a natural antibiotic, is also helpful and any spicy soups will help decongest.
Insomnia Sleeplessness can be one of the most frustrating conditions yet there is some
dietary help available. Don’t eat less than two hours before retiring. Avoid caffeine-containing drinks and foods such as tea, coffee, cola and chocolate as well as alcohol and tobacco. A malted milk drink or hot milky drink just before bedtime is also likely to promote sleep or you could try a herbal tea such as valerian or chamomile.
Irritable bowel syndrome Increasing fibre is the key to managing this elusive and annoying condition, also known as spastic colon. It’s worth checking whether you have a lactose intolerance as this can be a simple cause of your discomfort. A diet rich in natural grains such as oats, fresh fruit and vegetables, guar gum, cooked dried beans and peas, and nuts, washed down with plenty of pure water, will often alleviate symptoms. Eat plenty of live yoghurt that contains Lactobacillus acidophilus daily. Peppermint oil has also been found to be beneficial. Certain food groups containing high vaso-active amines often contribute to the problem and trial avoidance is often worthwhile. These include particularly cheese, red wine, Vegemite, citrus and processed meats.
Itching Itching may be caused by many minor and some more serious conditions. Check with your healthcare professional to see if they can determine the cause of the itching. Generalised itching may be caused by diabetes, while itching of the genital region may be caused by a yeast infection (Candida albicans) and anal itching may be caused by haemorrhoids. Check the entries concerning these for more specific treatment.
Jaundice Often the sign of a liver malfunction, jaundice should be taken seriously and you should seek treatment from your doctor or health-care professional. Eat fruit, raw vegetables, soy protein, cooked dried beans and peas, and drink lemon juice and carrot juice daily. Reduce all fats, even those from a plant source, avoid smoking, alcohol, and foods and
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Since menopause is really a stage of life rather than a disease or illness, you should maintain the same healthy diet you would eat at any age. drinks that contain caffeine. Make sure you consult your healthcare professional regarding the management of this condition.
Jetlag Jetlag is a timing rather than a nutritional problem, but there are some food-related tips you can take notice of. While in the air, drink copious amounts of fluid to combat dehydration. Be sparing with alcohol, tea and coffee, as well as the airline meals. Don’t try to eat everything you are offered. Perhaps the best advice is to get into the sunshine as soon as you arrive, as the action on melatonin production by the pineal gland will help reset your body clock.
Kidney stones Drink plenty of water (at least three litres) daily and reduce your intake of animal protein, concentrating on vegetables and wholegrain cereals. Avoid salt and calcium-containing antacids. Reduce your intake of oxalate-rich foods such as chocolate, celery, grapes, green capsicum, beans, parsley, spinach, strawberries, blueberries, beetroot and tea. Vitamin A-containing foods such as liver, kidneys, egg yolk, fortified margarine, cod liver oil and dark-green and yellow vegetables are valuable. Small amounts of extra virgin olive oil and foods containing magnesium such as nuts, cooked dried beans and peas, wholegrain breads and cereals, soybeans, dark-green leafy vegetables, milk and seafood are also beneficial. Vitamin B6 has often proved useful and is found in liver, avocados, bananas, eggs, pulses, poultry, fish, bread and cereals. Although most stones are made of calcium-oxalate, recent studies have shown that increased calcium (not from dairy foods) reduces the risk of stones. Make sure you consult your
healthcare professional regarding the management of this condition.
Lactose intolerance Test for this condition by giving up all milk and milk products for two weeks to see if symptoms improve. If they do, you have your answer, but make sure you eat other calcium-rich foods such as canned fish, tofu, dark-green leafy vegetables, cooked dried beans and peas, dried apricots, almonds or sesame seeds. Some lactose-intolerant people can eat live yoghurt containing Lactobacillus acidophilus, buttermilk or goat’s milk.
Liver disease (cirrhosis) The foods you can eat with liver disease are similar to those recommended for jaundice. Most importantly, avoid alcohol. You should also reduce salt both in food you prepare and the food you buy. Increase fibre by eating plenty of wholegrain cereals and bread, fresh fruits and vegetables, cooked dried beans, dried fruit and oat bran. Reduce your intake of all fats, eating only trimmed lean meats, poultry, fish, soybeans, nuts and beans, skimmed milk or soymilk. Vitamin A-rich foods are helpful and include liver, and orange and dark-green leafy vegetables. Increase zinc-containing foods such as whole grains, and also magnesiumrich foods such as nuts, cooked dried beans, wholegrain breads and cereals, soybeans and dark-green leafy vegetables. Selenium, found in brown rice, oatmeal, poultry and lean meat is also useful. Ideally, the diet should contain 50–60 per cent complex carbohydrate, 20–25 per cent fat and 20–25 per cent protein. Make sure you consult your healthcare professional regarding the management of this condition.
Low blood sugar Hypoglycaemia or low blood sugar can cause short-term distress or, in the
case of a diabetic person, even coma. Emergency treatment can be as simple as sucking a boiled sweet or eating a teaspoon of honey or drinking a glass of milk. As a general rule, sufferers of low blood sugar should avoid sugars, opting instead for foods that contain chromium such as kiwi fruit and brewer’s yeast, as well as fish, poultry, lean meat, cheese, eggs and milk, and, of course, fresh fruit and vegetables, beans, lentils, peas, brown rice and wholegrain cereals and breads. Avoid tea and coffee and eat more frequently: four to six meals a day. Don’t skip meals, especially breakfast.
Menopause Since menopause is really a stage of life rather than a disease or illness, you should maintain the same healthy diet you would eat at any age. Vitamin E has been shown to help alleviate some of the discomforts of menopause, so any foods rich in it such as wheatgerm, seed oils, avocado, egg yolk, tuna, asparagus, prunes and broccoli can be helpful. Many plantfoods have been found to contain phyto-oestrogens or phytosterols, which help balance the body hormones. The most important of these foods are soy (as in tofu, tempeh, miso, beans, soy flour and TVP), linseeds, sprouts and sage tea, but parsley, broccoli and sweet potato also contain these substances. You may want to limit or avoid tea, coffee, cola, chocolate, alcohol and sugar if they seem to accentuate some symptoms such as hot flushes. Foods containing B vitamins, particularly brewer’s yeast, yeast extracts, eggs, wheatgerm, breads, whole grains, organ meats, pulses and cereals may assist with nervous and psychological problems. Calcium from low-fat milk, cheese or yoghurt, dark-green leafy vegetables, cooked dried beans and wholegrain Healing Foods | 125
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Preganant women need a good supply of calcium.
cereals may reduce stress, help prevent osteoporosis and relieve hot flushes.
Morning sickness Chamomile tea and dry crackers make a gentle start to the day. Avoid all fried and fatty foods and eat frequent small meals. Pineapple juice and other fruits or ginger tea may relieve nausea, as well as chewing on fresh mint leaves or a piece of ginger. You must eat, even if it is only juices, soups or milk, and snack on nourishing foods such as nuts or cheese when you finally feel like eating. Drink plenty of pure water.
Mouth ulcers These painful annoyances may be helped by a two-day purifying diet of fruit juices, fruit and vegetables. Then eat a wholegrain diet that also includes raw vegetables, puréed if the mouth is still sore, but avoid any foods to which you have a known sensitivity.
Multiple sclerosis This is another complex condition and there are no magic bullets. Some success has been found with using polyunsaturated oils such as sunflower or safflower oil. Similar good results have been claimed for vitamins B12 and C, manganese (a trace mineral) and calcium salts. Even liquid diets, glutenfree diets, sucrose-free diets and meals rich in aloe vera or natural unprocessed food have been helpful for patients. There are some basic guidelines: identify and eliminate foods to which you are sensitive, as they can tax the immune system; stay within normal weight ranges; drink alcohol only if your balance is still intact; eat a highfibre diet to avoid constipation. For MS sufferers with bladder infections, add cranberry juice to the diet. Make sure you consult your healthcare professional regarding the management of this condition.
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The maternal diet during pregnancy has also been shown to impact on the risk of developing asthma. Low maternal intake of vitamin E, zinc, essential fatty acids and vitamin D have been linked to increased asthma incidence in children up to age five.
Nappy rash A baby’s diet may affect the acid content of urine and stools and lead to nappy rash. Avoid feeding baby spicy and strong foods and give easily digestible foods, at least two hours part. Dairy foods and animal proteins are more acidic, though kiwi fruit and strawberries are common offenders in young children. If the baby is breastfed, the mother should limit her own intake of spicy foods, red meat and alcohol. Make sure the child also has plenty of pure water.
professional before taking on any new diet or eating plan. Avoid crash diets. It’s best to lose weight slowly and steadily while eating a balanced, healthy diet and following an appropriate exercise plan. Drink at least six glasses of water daily and avoid high-fat, salty and sugary foods. Eat moderate amounts of low-fat protein such as chicken with the skin removed, fish and vegetable protein. Soy products, cooked dried beans and peas, lentils and cereals, along with plenty of fresh fruit and vegetables, will soon see you shedding kilos. Brewer’s yeast is helpful in reducing the craving for sweet foods. Alfalfa has also been linked to easier weight loss. Magnesium-rich foods such as cereals, green vegetables, nuts and pulses are said to decrease cravings for chocolate.
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Nausea Food is hardly the remedy when you are nauseous, but make sure you take plenty of liquids, especially water. Try nibbling dry crackers or breakfast cereals and, if vomiting, sip frequent small amounts of rice water (the water you have cooked rice in). Fresh grated root ginger can relieve nausea, especially motion sickness, and it can be drunk as a tea. Chewing on fresh mint leaves can relieve nausea and sweeten the mouth (see also Morning sickness).
Obesity Always check with your healthcare
as mackerel and herring also may be advised as part of the dietary treatment of this condition.
Osteoporosis Thinning of the bones is particularly common in older men and women. This is one condition better prevented than treated. You establish the health of your bones in later life through the lifestyle of early life. Throughout life, everyone (male and female) should eat adequate calcium-rich foods such as dairy products or calcium-fortified soymilk, and dark-green leafy products. Vitamin D is essential to increase calcium absorption and is found in enriched dairy products, egg yolk and fish oil and is also formed in the skin when it is exposed to sunlight.
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cause brittle, easily cracked nails. This can result from mineral deficiency and to counteract this see Anaemia. Lack of vitamin A found in orange and dark-green leafy vegetables, cod liver oil and liver can cause nails to split, and you should also make sure you are having enough protein. If a fungal infection is the cause, eat live yoghurt daily as well as brewer’s yeast. White spots on the nail may indicate zinc or vitamin B6 deficiency, so increase your intake of poultry and fish, wholegrain cereals, brewer’s yeast and wheatgerm. Brittle nails may signify digestive weakness, so try a teaspoon of apple-cider vinegar before meals.
Brittle nails may signify digestive weakness, so try a teaspoon of apple-cider vinegar before meals. Osteoarthritis
This degenerative joint condition may be improved by foods containing magnesium such as brazil nuts, wholemeal flour, plain chocolate, lentils and parsley, which are said to assist with the treatment of osteoarthritis. Selenium-rich foods such as wholegrain cereals, brazil nuts, poultry, lean meat and fish as well as zinc from oysters, lean meat, poultry, fish, liver and wholegrain cereals are also beneficial. Wheatgerm is valuable, too, as it contains vitamin E. Vitamin C has also been shown to be beneficial, so increasing vitamin C-containing foods is worthwhile. Obesity can add strain to damaged joints, so a diet (often a vegetarian one seems to work better) that lowers weight is usually recommended. Oily fish such
Bones are not simply made of calcium, however, and good levels of magnesium, manganese, vitamin C and vitamin K are also needed for good bone mineralisation. Flavonoids, found in berries, help strengthen the bone framework. Smoking decreases the body’s ability to absorb calcium. Eat complex carbohydrates such as whole grains and cereals, rice, pasta and potatoes. Reduce the intake of caffeine, which also inhibits absorption of calcium, and alcohol, which accelerates bone loss. Foods containing purines (see Gout) should be avoided as they can cause the body to deposit uric acid in the joints, causing inflammation. Added salt in processed foods should also be avoided as it causes calcium loss, as does excess phosphorus found Healing Foods | 127
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in fizzy drinks and preservatives. There is considerable evidence that women who consume the most soft drinks are also the most disposed to osteoporosis in later life.
Parkinson’s disease All treatment for this serious condition should be carried out in consultation with your healthcare professional. A balanced high-fibre diet that includes wholegrain cereals, plenty of fresh fruit and vegetables, and low-fat protein, along with at least six glasses of pure water daily is important. Spicy or high-protein foods should be avoided if they disagree with the Parkinson’s sufferer. Fresh broad beans contain a natural form of L-dopa and may be beneficial. For once there’s good news for coffee drinkers as there is quite a lot of clinical evidence that coffee and caffeine consumption reduce the risk of developing Parkinson’s disease.
Peptic ulcer Don’t smoke if you have, or suspect, a peptic ulcer. Foods that stimulate the secretion of acid, such as fatty and spicy foods (especially pepper), fruit juices, coffee, tea, cocoa, cola and alcohol, as well as excessive salt, should be avoided. Meat should be avoided initially, too. You may substitute cheese if you wish, but once the diet is established, make sure that 80 per cent of your food comprises fruit and vegetables and 20 per cent comes from meat, fish, eggs, cheese, bread, starches and sugary foods. Drink plenty of water and eat meals slowly and only when relaxed. Raw potato and cabbage juice is used in India and bananas are also beneficial.
Pre-menstrual syndrome or PMS Studies have shown that PMS sufferers consume more refined carbohydrates, more dairy products and more refined sugar than other women. These foods cause increased loss of magnesium, so increasing foods that contain this mineral, such as nuts, cereals, legumes
and green vegetables may help. Vitamin B6 is present in bananas and avocados, but is also found in most other foods. Vitamin E comes from wheatgerm, seed oils, avocado, egg yolk, tuna, asparagus, prunes and broccoli. Magnesium is found in cereals, green vegetables, nuts and pulses. All these may help with breast tenderness, weight gain and other troublesome symptoms. You need to eat regularly to keep your blood sugar balanced and a high-fibre diet will help you avoid constipation. Tea, coffee, cola, alcohol and chocolate have been shown to aggravate this condition, so restrict your use of them.
Postnatal depression This complex and common condition can benefit from the simple act of attending to a healthy diet. When breastfeeding, a mother requires up to 1000 more calories a day, so be sure to increase your intake of good food accordingly. Increase the intake of zinc-rich foods, especially as found in lean meat. Magnesium from nuts, cooked dried beans, wholegrain cereals, soybeans, dark-green leafy vegetables and seafood can also help boost your spirits. Vitamin B2 found in dairy products, brewer’s yeast, meat and wheat and vitamin B6 from lean meat, fish, brewer’s yeast, wheatgerm, soybeans and cooked dried beans and peas can also be helpful. Eat a complex carbohydrate food such as wholemeal bread or a wholegrain cereal every three hours. Omega-3 fats are also vital to mood, so make sure oily fish is a regular part of your eating plan. Drink plenty of pure water, especially if breastfeeding.
Prickly heat Particularly common in extremely hot conditions, this itchy rash may be helped by the vitamin C from citrus fruits and juices, blackcurrants, green peppers, parsley and broccoli.
Prostate problems A deficiency of zinc may lead to prostate problems and increasing
the intake of zinc from such foods as oysters, herrings, clams, wheatbran, oatmeal, pumpkin seeds and sunflower seeds may reduce symptoms. Try to lower cholesterol levels by reducing saturated fats in the diet (see High cholesterol). Eat a high-fibre, low-fat diet with plenty of lean protein, vegetables and fruits as well as whole grains. Soybeans, tomatoes and pumpkin seeds contain nutrients which, apparently, are beneficial for prostate health. Omega3 fats are also important for a healthy prostate. Make sure you consult your healthcare professional regarding the management of this condition.
Psoriasis There is no easy cure for this itchy skin disease, but a reduced intake of meat, animal fats, sugar and alcohol may assist in its management. Increase fibre in the diet in the form of wholegrain cereals, fruit, vegetables and cooked and dried peas and beans. Oily fish such as mackerel and herring and 1–2 tablespoons of linseed oil daily may also help. Psoriasis may be linked to sensitivity to dairy products or citrus fruits, and eating foods rich in zinc, vitamins A and B also seems to help control the condition.
Restless legs This is just what it sounds — legs that get tired and “jumpy”. Increase vitamin E from foods such as vegetable oils, seeds, wheatgerm and nuts. Increase iron found in lean meat, poultry, fish, dried fruits and green leafy vegetables. Don’t drink tea within two hours of eating, avoid heavy meals late at night and cut down in general on tea, coffee, cola and chocolate. Increased magnesium, found in nuts, cereals and legumes, may also help and increased thiamine (vitamin B1) is also beneficial.
Rheumatoid arthritis Rheumatoid arthritis involves your own immune system attacking your joints and diet plays a big role in controlling it. People with rheumatoid arthritis put
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People with rheumatoid arthritis put on a Mediterranean diet featuring olive oil, bitter salads, fruit, vegetables, fish, legumes and less red meat experienced reductions in pain, inflammation and swelling after three months. on a Mediterranean diet featuring olive oil, bitter salads, fruit, vegetables, fish, legumes and less red meat experienced reductions in pain, inflammation and swelling after three months. People who eat 58g of red meat daily are twice as likely to develop rheumatoid arthritis as those who eat 26g or less. Citrus fruit, on the other hand, is rich in betacryptoxanthin, which reduces risk. Fish and fish oil supplements provide essential fatty acids that reduce the inflammation and pain. Also include wheat, brown rice, poultry, low-fat dairy produce, brewer’s yeast and nuts, and keep the diet as low-fat, fresh and natural as possible. Rheumatoid arthritis may be triggered by food allergies, so if you think this is the case, take steps to determine which foods are responsible, then restrict or eliminate them from your diet.
Shingles Caused by one of the herpes viruses, shingles can cause great discomfort. Best measures include increasing vitamin C-containing foods such as citrus fruits, other fruits and vegetables, parsley, strawberries, kiwi fruit and capsicum, and eat a high-fibre, low-fat diet with plenty of whole grains and lean protein. Reducing arginine-containing foods and increasing lysine-containing foods and zinc may also help (see also Cold sores).
Skin problems Vitamin A is always useful for promoting skin health, so regularly eat plenty of orange and dark-green leafy vegetables, as well as kidneys, liver, butter, dairy products and egg yolks. Acne is helped by zinc, selenium, vitamin E and sometimes B6. While, usually, these are prescribed to be taken as capsules or used on the skin itself, a high-fibre, low-fat, balanced diet rich in fresh fruits
and vegetables, whole grains and lowfat protein, washed down with plenty of pure water, will certainly give your body good defences and optimum nutrition. Zinc-containing foods such as oysters, poultry, fish, organ meats, wholegrain breads and cereals should be part of this diet. Eczema may respond to increased vitamin intake as well as niacin, found in lean meat, fish and cooked dried peas and beans, and essential fatty acids as found in oily fish and linseed. Check to see if an allergic reaction might be causing the eczema and eliminate that food until you are sure. Also eliminate artificial flavours and colours, preservatives and additives. Vitamin C can relieve inflammation so eat citrus fruits (skin and pulp if possible), passionfruit, black currants, kiwi fruit and pawpaw. Skin is generally regarded as a direct representation of digestive health, so to treat skin it’s often necessary to treat digestion. For this reason, increasing bitter foods to stimulate digestive enzymes may help the skin, as may fibre.
Sore throat or pharyngitis As with any infection, you should try to increase your intake of vitamin C-rich foods such as citrus fruits and juices, and other fresh fruits and vegetables. Zinc from lean meat, fish and organ meats may also be useful. Try gargling with cider vinegar and honey and avoid alcohol and smoking. Have plenty of water and fluids (but not milk) and sip lemon and honey drinks, or let butter dissolve in the mouth.
Stress Stress affects the entire body, so it’s vital the whole body is kept in optimum health. A balanced diet and plenty of pure water is the basis. Reduce your intake of coffee, cola and chocolate,
drink alcohol in moderation and don’t smoke. Tea (see anxiety) can actually reduce stress. The B-vitamin group and magnesium are helpful in keeping the nervous system healthy, so make sure you eat plenty of whole grains and cereals, brewer’s yeast, nuts and seeds, cooked dried beans and peas, lean meat and poultry.
Stroke Obviously, the aim is to avoid strokes and to keep blood pressure within safe limits, rather than to treat the effects of stroke. A good, balanced diet, low in saturated fats that helps you to maintain average weight will be most helpful in avoiding stroke. Drinking alcohol to excess and smoking can also predispose you to the risk of stroke. Reducing salt intake and increasing vitamin E-, Cand A-containing foods and black tea have been found beneficial in prevention of strokes. If you have suffered a stroke, you still need to continue with a high-fibre, low-fat diet, perhaps reducing saturated fats even further and increasing your use of fresh fruits and vegetables, fish, poultry, wholegrain cereals and breads. Make sure you consult your healthcare professional regart for dealing with high cholesterol and include several servings weekly of oily fish such as herring, kipper, mackerel, salmon, sardines and tuna. The fatty acid, lineolic acid, found in nuts, wheatgerm and vegetable oils, is also thought to reduce the stickiness of blood platelets, which can ultimately contribute to the formation of clots (thromboses). You should also eat plenty of garlic and onions and foods that contain vitamin E such as wheatgerm, seed oils, avocado, egg yolk, tuna, asparagus, prunes and broccoli. Foods high in vitamin C (fruits and vegetables) are also Healing Foods | 129
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beneficial (see also High cholesterol). Make sure you consult your healthcare professional regarding the management of this condition.
Thrush Thrush occurs when the fungus Candida albicans that normally inhabits the mouth, intestines and vagina gets out of control. This can follow a course of antibiotics, when immunity is low or diet is poor. You need to stop feeding the candida, so cut out sugar, fruit juice, honey and any white flour products. Also eliminate yeast- or mould-containing foods such as bread, alcohol, Vegemite, cheese, peanuts and pizza. Eat lots of fibre and include spices in your cooking. Oregano and cinnamon in particular are thought to kill off candida. Increase your good bacteria by eating raw yoghurt with live cultures. Diluted apple cider vinegar can be used as a douche or a mouthwash.
Thyroid problems
Tonsilitis This acute, painful condition can be helped if you drink plenty of fresh fruit and vegetable juices and eat lightly steamed vegetables or vegetable broths. Lemon juice with a little honey is a natural antiseptic. Once the attack is over, prevent further ones by reducing your use of dairy foods, perhaps replacing milk with soy or goat’s milk, and reducing refined carbohydrates and replacing them with wholegrain cereals,
Enjoyment of food is as important to wellbeing as nutritional value.
plenty of fresh fruit and vegetables and low-fat protein.
Travel (motion) sickness One of the best cures for travel or motion sickness is fresh root ginger. Chew on a small piece or steep it in water to make a refreshing tea and nausea preventative.
Ulcers (see Peptic ulcer) Vaginitis (see Thrush) Varicose veins Vitamin E, found in wheatgerm, seed oils, avocado, egg yolk, tuna, asparagus, prunes and broccoli, may prove useful
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Goitre is a disease of the thyroid gland and, although more commonly underactive, may also result from an overactive thyroid. You will need to consult your healthcare professional, but an increase in iodine as found in fresh saltwater shellfish and seafood, sea vegetables such as kelp and other seaweeds, iodised salt and foods grown in iodine-rich soil may prove helpful if the thyroid is underactive. Foods such as cabbage, soybeans, turnips, mustard, cassava root, peanuts, pinenuts and millet inhibit the absorption of iodine and should be avoided by people with underactive thyroid.
for the relief of varicose veins. Increase your intake of citrus fruits, apricots, blackberries, cherries, rosehips, and buckwheat, which contain the bioflavonoid rutin, useful for promoting the health and elasticity of veins. Vitamin C-containing foods such as citrus fruits, kiwi fruit, pawpaw, parsley and capsicum are also helpful, and you should also increase your intake of raw beetroot. Zinc, found in poultry, fish, liver, butter or lima beans, pork, wheatgerm, wholegrain breads and cereals, also assists the body to heal varicose ulcers. (see also Haemorrhoids)
Vomiting (see nausea, morning sickness)
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