Better Body Clinical Nutrition
Monday, May 23, 2022 5:24 PM
Let food be thy medicine is a popular saying, so here are some foods for some common health challenges:
This article goes into more detail for you to explore courtsey of consumer reports, but here is a nice summary:
For Gout try:
For Constipation try: Raspberries, artichokes, and chia seeds. These are high in fiber which can help move stool through your gut. The consumer reports article recommends, "Try a cup of raspberries as a snack, add some marinated artichoke hearts to a salad, or mix a tablespoon of chia seeds into a smoothie. Dried fruits, such as prunes and apricots, can frequently be helpful with chronic constipation...but...increase your water intake when you’re adding fiber-rich foods” Reducing fatty meat, dairy products, and refined carbs, help these foods work as recommended.
For Insomnia try: Oatmeal or kiwifruit as part of a Mediterranean-style diet, which is high in fruits, vegetables, nuts, healthy fats, and lean protein, has been associated with better sleep quality. Drinking or eating foods with caffeine too close to bedtime can affect sleep, and for some even having it in the afternoon can be a problem. Alcohol can disrupt sleep in the middle of the night, and eating heavy meals too close to bed time can affect digestion and make sleeping difficult.
For Frequent Urination in men try: Pumpkin seeds are associated with reducing inflammation in the prostate gland when it becomes enlarged. According to a German study, 2 tablespoons of pumpkin seeds a day saw greater relief in prostate symptoms than those who took a placebo or pumpkin seed extract capsules. Alcohol and caffeine may trigger the urge to urinate.
For Feeling down or Depressed moods try: Salmon, tuna, trout, and sardines as they are known to have anti-inflammatory and neuroprotective benefits. "A 2019 study published in Translational Psychiatry found that consuming omega-3s (up to 1,000 mg a day), especially those that contain mostly EPA, helped improve depression. A 3-ounce serving of herring contains approximately 770 mg of EPA, 3 ounces of salmon has 590 mg, and 3 ounces of rainbow trout has 400 mg. Aim for at least two servings of fish a week. Diets that are made up of a lot of processed, refined foods and which lack nutrient- and fiber-dense vegetables and whole grains can negatively affect gut health. Research shows that the gut has its own mini nervous system that is connected to the brain. When there are digestive issues, the gut can send signals to the brain that may trigger or worsen feelings of anxiety and depression."