{"id":28166,"date":"2016-11-30T13:14:47","date_gmt":"2016-11-30T21:14:47","guid":{"rendered":"https:\/\/cjnotebook.com\/?p=28166"},"modified":"2016-11-30T13:14:47","modified_gmt":"2016-11-30T21:14:47","slug":"28166-2","status":"publish","type":"post","link":"https:\/\/cjnotebook.com\/?p=28166","title":{"rendered":"CONSUMER REPORTS:  Healing Foods for Common Ailments"},"content":{"rendered":"<div class=\"main-headline-section\">\n<div class=\"container\">\n<div class=\"row\">\n<div class=\"headline col-xs-12 col-sm-12 col-md-12 col-lg-12\">\n<div class=\"headline-par title headline\">\n<h1 class=\"headline\"><span style=\"font-size: 14pt;\">Healing Foods for Common Ailments<\/span><\/h1>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"additional-headline-section\">\n<div class=\"container\">\n<div class=\"row\">\n<div class=\"subhead col-xs-12 col-sm-12 col-md-12 col-lg-12 \">\n<div class=\"subhead-par subhead title\">\n<h2 class=\"subhead\"><span style=\"font-size: 14pt;\">For some health concerns, your kitchen may provide good medicine. Here\u2019s what to eat and when.<\/span><\/h2>\n<\/div>\n<\/div>\n<div class=\"byline col-xs-5 col-sm-4 col-md-4 col-lg-3 author-and-date\">\n<div class=\"byline-par byline\">\n<div id=\"byline-wrapper\">\n<div class=\"author-name\"><span style=\"font-size: 14pt;\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-28167 alignleft\" src=\"https:\/\/cjnotebook.com\/wp-content\/uploads\/2016\/11\/Consumer-Reports-1-300x76.png\" alt=\"consumer-reports\" width=\"300\" height=\"76\" srcset=\"https:\/\/cjnotebook.com\/wp-content\/uploads\/2016\/11\/Consumer-Reports-1-300x76.png 300w, https:\/\/cjnotebook.com\/wp-content\/uploads\/2016\/11\/Consumer-Reports-1-768x196.png 768w, https:\/\/cjnotebook.com\/wp-content\/uploads\/2016\/11\/Consumer-Reports-1.png 950w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/>By Janet Lee<\/span><\/div>\n<\/div>\n<\/div>\n<div class=\"date parbase date-par\"><span style=\"font-size: 14pt;\"><time class=\"published-date\" datetime=\"2016-11-29\">November 29, 2016<\/time><\/span><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"headline-divider-phantom-element\"><span style=\"font-size: 14pt;\">\u00a0<\/span><\/div>\n<div class=\"headline-divider\">\n<div class=\"container\">\n<div class=\"row \">\n<div class=\"col-xs-12 col-sm-12 col-md-12 col-lg-12\">\n<hr \/>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"social\"><span style=\"font-size: 14pt;\">\u00a0A healthy diet\u2014one with abundant quantities of produce and <a href=\"http:\/\/www.consumerreports.org\/food\/the-right-way-to-get-your-whole-grains\/\">whole grains<\/a>, and moderate amounts of \u201cgood\u201d <a href=\"http:\/\/www.consumerreports.org\/cro\/news\/2015\/07\/beyond-olive-oil-which-fats-are-best-for-you\/index.htm\">fats<\/a> and lean <a href=\"http:\/\/www.consumerreports.org\/health\/protein-needs\/\">protein<\/a>\u2014can help prevent and control chronic conditions such as <a href=\"http:\/\/www.consumerreports.org\/cro\/health\/medical-treatments-conditions\/type-2-diabetes\/index.htm\">diabetes<\/a> and <a href=\"http:\/\/www.consumerreports.org\/cro\/health\/medical-treatments-conditions\/heart-guide\/index.htm\">heart disease<\/a>. <\/span><\/div>\n<div class=\"social\"><\/div>\n<div class=\"social\"><span style=\"font-size: 14pt;\">But certain foods can have a more immediate benefit and may help tame common health problems such as <a href=\"http:\/\/consumerreports.org\/pain-relief\/tension-headache-treatment-prevention\/\">headaches<\/a> and <a href=\"http:\/\/www.consumerreports.org\/sleep\/why-americans-cant-sleep\/\">insomnia<\/a>. So the next time you experience one of the conditions below, consider heading to your kitchen before you open your medicine cabinet.<\/span><\/div>\n<div class=\"container content\">\n<div class=\"row\">\n<div class=\"col-lg-8 col-md-8 col-sm-12 nopass\">\n<div class=\"parsys main-content\">\n<div class=\"parbase section text textsection\">\n<h2><span style=\"font-size: 14pt;\">Sip Away Headaches<\/span><\/h2>\n<div class=\"text-container\">\n<p><span style=\"font-size: 14pt;\">Whether you have headaches frequently or only occasionally, \u201cthe first thing to do if you get one is drink a tall glass of water or two,\u201d says Robin Foroutan, M.S., R.D.N., an integrative nutritionist in New York City and a spokeswoman for the Academy of Nutrition and Dietetics. \u201c<a href=\"http:\/\/www.consumerreports.org\/cro\/news\/2015\/07\/how-to-stay-hydrated\/index.htm\">Dehydration<\/a> is a common cause of headaches, so water may address the pain right away.\u201d<\/span><\/p>\n<p><span style=\"font-size: 14pt;\">Having a <a href=\"http:\/\/www.consumerreports.org\/healthy-snacks\/15-healthy-snack-ideas-from-the-fancy-food-show\/\">snack<\/a> with a combination of carbs, <a href=\"http:\/\/www.consumerreports.org\/health\/protein-needs\/\">protein<\/a>, and <a href=\"http:\/\/www.consumerreports.org\/cro\/news\/2015\/07\/beyond-olive-oil-which-fats-are-best-for-you\/index.htm\">healthy fat<\/a> may also help because it prevents blood sugar dips, which can trigger headaches, Foroutan adds. A good combo snack is an apple with a handful of walnuts.<\/span><\/p>\n<p><span style=\"font-size: 14pt;\">Consider, too, whether you\u2019ve had your usual dose of <a href=\"http:\/\/www.consumerreports.org\/food-safety\/too-much-caffeine\/\">caffeine<\/a> in the past couple of days, because caffeine withdrawal can cause headaches. In addition, blood vessels may enlarge during a headache and caffeine can constrict them, so coffee or tea might offer some relief, the National Headache Foundation says.<\/span><\/p>\n<p><span style=\"font-size: 14pt;\">For some people, however, caffeine can set off a headache, so if that happens to you, skip the <a href=\"http:\/\/www.consumerreports.org\/coffee\/the-path-to-the-perfect-cup-of-coffee\/\">java<\/a>. But if you experience migraines, be aware that food reputed to trigger those headaches\u2014aged cheese, cured meats, chocolate, artificial sweeteners, MSG, and <a href=\"http:\/\/www.consumerreports.org\/health\/soy-safety\/\">soy<\/a>\u2014are to blame much less often than you might think.<\/span><\/p>\n<p><span style=\"font-size: 14pt;\">\u201cThe prevalence of food triggers is really overstated, but people who have them tend to figure it out pretty quickly,\u201d says Mark W. Green, M.D., director of the Center for Headache and Pain Medicine and a neurology professor at the Icahn School of Medicine at Mount Sinai in New York City. \u201cAlcohol is the one exception; it\u2019s more likely to cause a headache than other foods, especially if it\u2019s heavily fermented, such as <a href=\"http:\/\/www.consumerreports.org\/coffee\/health-benefits-wine-and-coffee\/\">red wine<\/a>.\u201d And if you suspect that certain foods bring on your headaches, keeping a food diary can help you pinpoint dietary culprits.\u00a0<\/span><\/p>\n<\/div>\n<\/div>\n<div class=\"parbase section text textsection\">\n<h2><span style=\"font-size: 14pt;\">Calm Nausea With a Spice<\/span><\/h2>\n<div class=\"text-container\">\n<p><span style=\"font-size: 14pt;\">Ginger has been extensively studied as a potential remedy for nausea, especially during chemotherapy and pregnancy. A 2016 review of research, published in the journal Integrative Medicine Insights, found ginger to be effective and safe. It seems to help by moving food out of the stomach quickly, and possibly turning off neurotransmitters such as serotonin that can contribute to nausea.<\/span><\/p>\n<p><span style=\"font-size: 14pt;\">To make yourself some ginger <a href=\"http:\/\/www.consumerreports.org\/food\/the-health-benefits-of-tea\/\">tea<\/a>, steep 1\u00bd teaspoons of freshly grated ginger in 1\u00bd cups of boiling water (add honey if you like). Let it sit for 10 minutes, then strain the ginger out before drinking.<\/span><\/p>\n<p><span style=\"font-size: 14pt;\">And don\u2019t think you have to stick with <a href=\"http:\/\/www.consumerreports.org\/cro\/magazine\/2015\/01\/how-much-arsenic-is-in-your-rice\/index.htm\">rice<\/a> and dry toast after a bout of nausea. William Chey, M.D., a gastroenterologist and professor of medicine and nutrition at the University of Michigan, Ann Arbor, says evidence doesn\u2019t support long-standing advice to eat only bland foods. He recommends small, frequent meals rich in protein, especially chicken and fish, and <a href=\"http:\/\/www.consumerreports.org\/diet-plans\/plant-based-diet\/\">vegetable proteins<\/a>.<\/span><\/p>\n<p><span style=\"font-size: 14pt;\">\u201cRed meat is hard to digest,\u201d Chey says. \u201cThere are other proteins that seem to move through the stomach more quickly.\u201d<\/span><\/p>\n<p><span style=\"font-size: 14pt;\">\u201cPlus they don\u2019t cause the same gastric sensations that fats do,\u201d he adds. Fats can make the stomach overly sensitive, leading to pain, fullness, and nausea.<\/span><\/p>\n<\/div>\n<\/div>\n<div class=\"parbase section text textsection\">\n<h2><span style=\"font-size: 14pt;\">Snack Away Your Insomnia<\/span><\/h2>\n<div class=\"text-container\">\n<p><span style=\"font-size: 14pt;\">Some people suggest sipping warm milk for <a href=\"http:\/\/www.consumerreports.org\/cro\/2014\/02\/secrets-to-a-better-night-s-sleep\/index.htm\">insomnia<\/a> because it contains tryptophan, an amino acid that is converted to serotonin, which will relax you, and melatonin, which promotes sleep. But studies haven\u2019t proved that.<\/span><\/p>\n<p><span style=\"font-size: 14pt;\">\u201cIt might help some people because it\u2019s a calming ritual, not because of the tryptophan,\u201d Foroutan says.<\/span><\/p>\n<p><span style=\"font-size: 14pt;\">Instead, you may want to try <a href=\"http:\/\/www.consumerreports.org\/cro\/magazine\/2015\/08\/is-grazing-good-for-you\/index.htm\">snacking<\/a> on two kiwis an hour before bedtime. A 2016 review of studies published in Advances in Nutrition concluded that the fruit may promote sleep because it\u2019s a rich source of folate, a B <a href=\"http:\/\/www.consumerreports.org\/vitamins-supplements\/the-truth-about-supplements\/\">vitamin<\/a> that may help the brain produce sleep-inducing chemicals.<\/span><\/p>\n<p><span style=\"font-size: 14pt;\">Kiwi&#8217;s high antioxidant content may also be a factor. Those plant-based chemicals combat oxidative stress\u2014cell and DNA damage from factors such as <a href=\"http:\/\/www.consumerreports.org\/sunscreens\/get-the-best-sun-protection\/\">sun exposure<\/a>, smoking, and pollution\u2014which has been linked to sleep problems. But more research is needed on the kiwi-sleep connection.<\/span><\/p>\n<\/div>\n<\/div>\n<div class=\"parbase section text textsection\">\n<h2><span style=\"font-size: 14pt;\">Zap Heartburn With Fruit<\/span><\/h2>\n<div class=\"text-container\">\n<p><span style=\"font-size: 14pt;\">The typical dietary advice for fighting <a href=\"http:\/\/www.consumerreports.org\/drugs\/new-risk-with-common-ppi-heartburn-drugs\/\">heartburn<\/a> and gastroesophageal reflux disorder (GERD)\u00ad is to eat smaller, more frequent meals, skip spicy foods, and avoid eating or drinking within 3 to 4 hours of bedtime.<\/span><\/p>\n<p><span style=\"font-size: 14pt;\">The problem is that it only helps reduce the likelihood of future attacks. Once the burning sensation strikes, try having a banana. Some research suggests that the fruit may act as a natural antacid.<\/span><\/p>\n<p><span style=\"font-size: 14pt;\">Another remedy: Chew sugarless gum. Studies have found that it may decrease reflux after a meal.<\/span><\/p>\n<p><span style=\"font-size: 14pt;\">Long term, consider cutting back on your consumption of <a href=\"http:\/\/www.consumerreports.org\/diet-nutrition\/if-you-are-cutting-out-sugar-read-those-food-labels\/\">sugars<\/a>. A 16-week study of obese women, published this year in the journal Alimentary Pharmacology and Therapeutics, found that reducing refined carbohydrates, especially sucrose (table sugar), eliminated symptoms in those who complained of GERD at the start of the trial.<\/span><\/p>\n<p><span style=\"font-size: 14pt;\">\u201cThe diet resolved reflux in all 43 women who had it by week nine or 10, and it wasn\u2019t just because of the weight loss,\u201d says Heidi Silver, R.D., Ph.D., a research associate professor of medicine at the Vanderbilt University Medical Center and one of the study\u2019s authors. In particular, it found that every additional teaspoon of <a href=\"http:\/\/www.consumerreports.org\/diet-nutrition\/the-sugar-in-kids-diets-how-much-is-okay\/\">sugars<\/a> increased the odds of having GERD by 13 percent.<\/span><\/p>\n<\/div>\n<\/div>\n<div class=\"parbase section text textsection\">\n<h2><span style=\"font-size: 14pt;\">Feed a Cold<\/span><\/h2>\n<div class=\"text-container\">\n<p><span style=\"font-size: 14pt;\">No foods are a proven remedy to shorten a cold, but some may help ease sneezing, a sore throat, and a stuffy nose caused by inflammation. \u201cYour body needs <a href=\"http:\/\/www.consumerreports.org\/vitamins-supplements\/the-truth-about-vitamin-c-and-other-supplements-for-the-common-cold\/\">antioxidants during a cold<\/a>, so eating more <a href=\"http:\/\/www.consumerreports.org\/food\/easy-ways-to-eat-more-fruits-and-vegetables\/\">fruits and vegetables<\/a> is key to feeling your best,\u201d Foroutan says.<\/span><\/p>\n<p><span style=\"font-size: 14pt;\">What about chicken soup? A study published in the journal Chest many years ago found that chicken soup made with a sweet potato, turnips, and other healthy ingredients did a better job of reducing inflammation than plain chicken broth. (Store-bought brands worked, too.) Soup is also hydrating, which helps your lymph system flush out the virus.<\/span><\/p>\n<p><span style=\"font-size: 14pt;\">But you may want to avoid sugars when you have a cold. \u201cThere\u2019s some research showing sugar weakens the activity of certain [virus-fighting] white blood cells,\u201d Foroutan says. \u201cPlus you need a lot of nutrients to keep your body strong during a cold or <a href=\"http:\/\/www.consumerreports.org\/conditions-treatments\/fightingThisYearsFlu\/\">flu<\/a>, and sugary foods take the place of healthier options.\u201d\u00a0<\/span><\/p>\n<p><span style=\"font-size: 14pt;\"><b>Editor&#8217;s Note:<\/b> This article originally appeared in the December 2016 issue of <a href=\"http:\/\/www.consumerreports.org\/cro\/2012\/05\/newsletters\/index.htm\">Consumer Reports on Health<\/a>.<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"col-lg-3 col-md-3 col-md-push-1 col-sm-12\">\n<div>\n<div>\n<div class=\"rightRail fixed\">\n<div class=\"ratings-wrapper\">\n<div class=\"col-md-12 col-xs-3 ratings-image\"><\/div>\n<div class=\"col-md-12 col-xs-9 ratings-body\">\n<div class=\"rated-count default\"><span style=\"font-size: 14pt;\">Did you know?<\/span><\/div>\n<div class=\"descr-wrap\"><span style=\"font-size: 14pt;\">The money we raise from subscriptions does not cover all our costs.<\/span><\/div>\n<p><span style=\"font-size: 14pt;\"><a class=\"url default-button\" href=\"https:\/\/donateconsumers.org\/ea-action\/action?ea.client.id=1926&amp;ea.campaign.id=55501&amp;sourcecode=7021000119&amp;en_txn6=7021000119\">Donate Now<\/a><\/span><\/div>\n<\/div>\n<div class=\"clear\"><span style=\"font-size: 14pt;\">\u00a0<\/span><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"col-sm-12 col-md-8 clearfix\">\n<div class=\"aboutauthor-par aboutauthor parbase\">\n<div class=\"about-author-wrapper clearfix\">\n<div class=\"author-image\"><span style=\"font-size: 14pt;\"><img decoding=\"async\" class=\"img-circular\" src=\"http:\/\/static3.consumerreportscdn.org\/content\/dam\/cro\/news_articles\/health\/Editor%20Images\/CR-Health-Author-Janet-Lee-10-15.jpg\" alt=\"Janet Lee\" \/><\/span><\/div>\n<div class=\"author-text\">\n<p class=\"name\"><span style=\"font-size: 14pt;\">Janet Lee<\/span><\/p>\n<p><span style=\"font-size: 14pt;\">Janet Lee, L.Ac., is a health writer and acupuncturist in Los Angeles. She has been covering health, fitness, and nutrition for the past 20 years and has worked as an editor at several magazines.\u00a0<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Healing Foods for Common Ailments For some health concerns, your kitchen may provide good medicine. Here\u2019s what to eat and when. By Janet Lee November 29, 2016 \u00a0 \u00a0A healthy diet\u2014one with&#8230;<\/p>\n","protected":false},"author":1,"featured_media":28168,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[16,124],"tags":[3143],"class_list":["post-28166","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-home-main-slider","category-tips-trivia-and-tidbits","tag-consumer-reports"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>CONSUMER REPORTS: Healing Foods for Common Ailments<\/title>\n<meta name=\"description\" content=\"A healthy diet\u2014one with abundant quantities of produce and whole grains, and moderate amounts of \u201cgood\u201d fats and lean protein\u2014can help prevent and control chronic conditions such as diabetes and heart disease.\" \/>\n<meta name=\"robots\" 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