What to eat when - Food Fixes for Everyday Aches and Pains.

1. What to Eat When:
Food Fixes for
Everyday Aches
and Pains
IVillage
You Feel Congested
Eat: Hot peppers
Whether it’s triggered by a cold, a sinus infection,
allergies or your coworker’s perfume, being stuffed

2. up and congested can make life miserable. Hot
peppers to the rescue! Capsaicin -- the plant
compound that gives hot peppers their eye-
watering zing -- dilates blood vessels in the nose,
helping to flush out inflammation and open clogged
sinuses even faster than decongestant nasal
sprays can, says Teresa Graedon, Ph.D., co-author
of The People’s Pharmacy Quick and Handy Home
Remedies. Two teaspoons daily is the research-
proven dose -- and you can mix them with a bit of
food, if you find them tough to swallow on their
own. Other great congestion-relievers: 1/4 cup of
hot salsa or chili-flavored chutney, or one
tablespoon of hot sauce, horseradish or wasabi.
You Feel Anxious

3. Eat: Brazil nuts
Thanks to their hectic lives, at least 65 percent of
women are hit with daily bouts of stress and even
anxiety, say researchers at Logan’s Utah State
University. Yet munching on a few Brazil nuts daily
can make even the busiest life feel a lot more
serene. The nuts are nature’s top source of
selenium -- a mineral that helps soothe the central
nervous system. According to researchers at
Britain’s University of Wales in Swansea, boosting
your selenium intake to 220 micrograms daily --
the amount in just three Brazil nuts -- can trigger
a dramatic improvement in moods, helping you
feel calmer, less anxious and more energetic
within three months.
You Have a Toothache

4. Chew: Cloves
If you can’t get to the dentist -- or you suspect the
ache is only going to be temporary -- gently
chewing on one or two cloves can ease your tooth
pain and gum inflammation for two hours straight,
say UCLA researchers. The credit goes to a natural
compound in clove oil called eugenol -- it’s a
powerful anesthetic and bacteria-killer, and cloves
are packed with almost five times more of it than
any other plant studied, say researchers at the
University of Georgia in Athens. One tip: Store
cloves (and any other spices that you don’t use
weekly) in a cool, dark cupboard. Eugenol -- and
the medicinal ingredients in many other spices --
can be damaged by prolonged exposure to light
and heat.

5. You're Starving an Hour Before Lunch
Eat: An apple
The five grams of fiber in a medium apple will take
the edge off your hunger -- and according to
research from Pennsylvania State University, it
may actually help you eat less at your meal. When
people noshed on an apple before lunch, they took
in 187 calories less than those who didn’t (even
after accounting for the calories in the apple). But
researchers say having the whole fruit is key:
People who ate applesauce or drank fiber-fortified
apple juice first didn’t slash their intake nearly as
much. Why? Experts say eating an apple requires
more chewing, which can trigger a greater feeling
of fullness.

6. You're Hungry Before the Gym
Eat: A smoothie with fruit and a scoop of protein
powder
Don’t even think about exercising on an empty
tank -- you’ll fizzle more quickly and won’t be able
to burn as many calories, warns Kim Tirapelle, a
registered and sports dietitian in Fresno, CA.
Instead, have a 100-200 calorie snack before your
workout. A small smoothie fits the bill because
liquids digest quickly and won’t weigh you down.
Fruit and milk are also high in carbohydrates, the
main source of energy for your muscles, and the
protein powder will help repair your muscles
afterwards. Be sure to choose whey protein, which
is rich in branched-chain amino acids. Why? Unlike
other amino acids, they bypass your liver and go
directly to your muscles to do their job, says
Tirapelle.

7. You Want to Prevent PMS
Eat: A bowl of bean chili, a whole wheat roll, and a
glass of low-fat milk
Eating high-fiber, protein-rich meals all month --
especially the week before your period -- will help
stabilize your blood sugar. That’s crucial because
blood sugar can have crazier swings around your
period (spikes and dips can lead to fatigue and
food cravings), explains Diana Taylor, RN, Ph.D.,
and author of the book, Taking Back the Month.
Research has also found that women with a history
of PMS who eat a meal rich in high-fiber complex
carbohydrates (like beans and whole grains) have
fewer symptoms such as anger, tension, and
sadness. “Carbs cause a cascade of events in the
brain that increases serotonin, a chemical that
produces feelings of stability and tranquility,” says

8. Taylor. And in a recent study, women who drank
more skim or low-fat milk had a lower risk of
suffering from PMS too, possibly because PMS may
be triggered by low blood levels of calcium and
vitamin D. Women who had four servings a day of
calcium-fortified foods and beverages a day saw
the biggest benefit.
You Have a Migraine
Eat: A bowl of oatmeal topped with almonds and a
cup of green tea
To stave off killer headaches, eat this naturally-
soothing breakfast. Oatmeal and almonds are both
rich in magnesium. Researchers have observed low
levels of this mineral in people who suffer from

9. migraines and tension headaches, says Dave
Grotto, registered dietitian and author of 101
Optimal Life Foods. Green tea is rich in
antioxidants that have anti-inflammatory powers
(blood vessels become inflamed during migraines,
which triggers head pain). You can also sip a cup
in the midst of a migraine, since the caffeine acts
as a natural headache-buster.
You Can't Afford to Get Sick
Eat: A slice of watermelon
Watermelon’s sky-high fluid content (it’s as much
as 90 percent water) can help hydrate you -- a
boon for keeping bugs at bay. “Plus, watermelon
contains an antioxidant called glutathione, which
enables the immune system to spring into action

10. at the first sign of attack,” says Victoria Shanta-
Retelny, registered dietitian and author of The
Essential Guide to Healthy Healing Foods. It also
contains vitamins A, C, and B6, which are known
immune-boosting nutrients. So, the next time you
feel a bug coming on, spoon up a daily cup of
melon.
You're Bloated and Gassy
Eat: Ginger
Ginger is a time-honored remedy for motion
sickness. A single 1,000 milligram dose (in
supplement form) quells nausea for 72 percent of
women -- making it as effective as Dramamine
(but without this anti-nausea med’s sleepy side
effects), say researchers at the University

11. Hospitals in Cleveland, OH. What’s less well-known
is that ginger is one of the most effective
digestion-boosters ever discovered, say
researchers at India’s Central Food Technological
Research Institute. Their studies suggest enjoying
two slices of candied ginger, one teaspoon of the
fresh root or a cup of the herbal tea can soothe
bloating, gassiness and other intestinal upsets in
as little as 20 minutes -- and adding the same
dose to your daily diet can cut your risk of
abdominal cramping and constipation by as much
as 40 percent. Credit ginger’s active ingredients --
gingerols and curcumin -- which speed the
breakdown of proteins and fats and help dissolve
gas bubbles, preventing painful muscle spasms in
the intestinal wall.

12. You're Stressed Out
Eat: A square of dark chocolate
In a recent study, people who ate 1.4 ounces of
dark chocolate every day for two weeks had lower
levels of the stress hormones cortisol and
catecholamines, the “fight or flight” hormones
released by the adrenal glands when you’re wigged
out. How or why chocolate affects stress levels is
not fully understood, but researchers say cocoa is
rich in many biochemically active compounds --
like theobromine, which affects the nervous
system. Be sure you’re getting the authentic dark
stuff by choosing a bar with at least 70 percent
cacao. A 1.4-ounce portion of chocolate (roughly
the size of a regular Hershey’s bar) contains about
230 calories, so watch your waistline by limiting
sweets for the rest of the day.

13. You Have a Sore Throat
Eat: Honey
A spoonful of sugar may help the medicine go
down -- but opt for unpasteurized honey, and you
could trounce invading germs without needing any
meds at all! Unpasteurized honey is packed with
safe, natural antiviral and antibacterial
compounds, and University of Amsterdam research
suggests enjoying one tablespoon twice daily can
destroy up to 100 percent of the germs that cause
sore throats in as little as 48 hours. Mix
unpasteurized honey into your coffee, tea or other
beverages -- or enjoy it straight off the spoon.
More good news: If you’re struggling with a painful
cold sore or canker sore, dabbing it with
unpasteurized honey four times daily will help it
heal 43 percent faster than if you used prescription

14. meds, say researchers at the Dubai Specialized
Medical Center in the United Arab Emirates. Raw
honey is rich in plant enzymes, which dampen
tissue inflammation and speed healing, the study
authors say.
You Have Insomnia
Eat: Two cups of air-popped popcorn
Straight-up carbohydrates (hold the fat and
protein) allow the body to make serotonin, a brain
chemical that relaxes your system and helps you
fall sleep, says Elizabeth Somer, registered
dietitian and author of Eat Your Way to Happiness.
But there’s no need to carbo-load like a
marathoner when you’re faced with insomnia. “You
only need about 30 grams of carbohydrates to get

15. this effect,” she says. What about the bedtime
classic, warm milk? Even though it contains a
snooze-inducing amino acid called tryptophan, the
protein in milk can actually block serotonin from
being built, says Somer. To better lull those
peepers to sleep, she suggests noshing on some
popcorn instead.
You're Falling Asleep at Your Desk
Eat: 1 oz. pistachios and ¼ cup of dried
cranberries
You need a two-pronged approach to fight a mid-
afternoon work slump, advises Heidi McIndoo,
registered dietitian and author of When to Eat
What. “You need a quick rush of energy to help
you immediately plus a slow-release food so you’re

16. not in this same situation in an hour,” she says.
Dried cranberries, which contain both added sugar
and natural fruit sugar, offer an immediate energy
burst by raising blood sugar. But the protein and
fiber in pistachios slow digestion, she says,
keeping your belly fuller longer and preventing
your blood sugar from soaring too high (and then
crashing).
You Have Heartburn
Eat: A banana
At least 60 million Americans struggle with
heartburn on a weekly --- or even daily -- basis,
according to the National Institutes of Health
(NIH). And if you’re one of them, creamy, sweet
bananas could offer powerful protection. Noshing a

17. banana when heartburn strikes can soothe the
pain within 30 minutes -- and enjoying one every
day reduces flare-ups within two weeks for up to
75 percent of people surveyed, say researchers at
Australia’s University of New England. Bananas
coat and soothe the stomach lining, prevent acid
overproduction, plus reduce the amount of
stomach acid that splashes up into the esophagus,
says Teresa Graedon, Ph.D., co-author of The
People’s Pharmacy Quick and Handy Home
Remedies.
You're Constipated
Eat: Rye bread
At least 15 percent of Americans -- and twice as
many women as men -- struggle with constipation.

18. The good news: Munching whole-grain rye bread
relieves constipation more effectively than
laxatives -- and it prevents future flare-ups, too,
according to studies at Finland’s University of
Helsinki. The credit goes to rye’s arabinoxylan -- a
polysaccharide that improves your belly’s ability to
keep food moving at a reasonable clip. The study
subjects enjoyed seven slices daily, but just
trading your usual dose of bread for whole-grain
rye will often do the trick. “If your grocery store
doesn’t carry this healthy option, stock up at the
nearest bakery, instead,” suggests Joanne Slavin,
Ph.D., a professor of food science and nutrition at
the University of Minnesota in St. Paul.
You Have Diarrhea
Eat: Yogurt

19. Studies at Finland’s University of Tampere suggest
that up to 75 percent of diarrhea-prone people are
suffering because they don’t have enough probiotic
bacteria living in their intestines. “You need these
healthy bugs to digest food and absorb liquids
properly,” explains Jeanne Drisko, M.D., an
associate professor of integrative medicine at the
University of Kansas Medical Center in Kansas City.
Enjoy one heaping cup of yogurt daily (the kind
containing live bacterial cultures) and you’ll
restock your dwindling probiotic stores, cutting
your risk of the runs four-fold, and helping you
bounce back twice as quickly if you’re struggling
with diarrhea right now, says Dr. Drisko. For best
results, opt for plain yogurt and flavor it yourself
with fruit and a pinch of your favorite sweetener.
The high doses of sugar found in commercially-
sweetened yogurts can worsen intestinal problems
by fueling the growth of intestinal yeast, say
researchers at California’s Stanford University.
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