[www.keralites.net] Eat to beat these seven ailments

 

Eat to beat these seven ailments -Daily Mirror How you can feed yourself to better health with these foods to cure these health conditions Food can be the best medi cine, and in an extract from her new book, Eat Well Stay Well, Dr Sarah Brewer explains what to eat to beat some common ailments.The food and drink you consume provides all the building blocks needed for your body's growth and repair, so having low intakes of certain vitamins and minerals can increase the risk of developing many serious health conditions -including heart disease, stroke, osteoporosis and some cancers. Prevention is always better than cure, and there's increasing evidence that by selecting foods and nutritional supplements wisely, you can improve and even cure many common problems. Here we discuss some of the things you should -and should not -be eating to give your health a fighting chance. ASTHMA Even asthma can be helped with the right diet. People with asthma have airways that are inflamed, making them overly sensitive to a variety of triggers which cause coughing, wheezing and shortness of breath.   People with a high intake of fruit and veg have better lung function and are less likely to develop asthma. Apples and dark green leafy vegetables are especially protective.Treat yourself to dark chocolate and coffee; they contain methylxanthines, such as caffeine and theobromine, which can suppress coughs. Reduce your intake of omega-6 vegetable oils (sunflower and soya oils, found in margarines and fast foods) and replace with olive, almond or avocado oils, which supply omega-3s and healthy monounsaturated fats.   DEMENTIA It's estimated that more than half of all cases may be preventable through diet and lifestyle changes.Fruit and vegetables which contain vitamins, minerals and polyphenols helps to reduce blood pressure and protect against dementia (those with a lower BP are four to five times less likely to develop dementia). Dark green leafy vegetables are especially important as they supply folic acid, which lowers levels of homocysteine -a harmful amino acid associated with arterial damage and demen tia risk. Fish or seafood should be consumed at least once a week. Older people who eat fish weekly have a lower risk of devel oping dementia. Vitamin E protects against Alzheimer's disease. Dietary sources include butter, whole grains, nuts and seeds, oily fish and eggs. PSORIASIS Omega-3 fish oils can damp down skin inflammation. Eating oily fish two or three times a week can reduce symptoms, as can taking high-dose fish oil supplements. Increase your tur meric intake. It con tains curcumin, which can reduce skin inflam mation. Reduce the intake of omega-6 fats, which promote inflammation. HIGH BLOOD PRESSURE It becomes more common with age, but studies show that adjusting your diet can significantly reduce blood pressure.The Dietary Approaches to Stop Hypertension (DASH) trials showed that you can significantly reduce your blood pressure in eight weeks by eating more fruits, vegetables, whole grains, poultry, fish and low-fat dairy products and less of red meat, fats, cholesterolrich foods and sugary sweets. Also, increase your intake of potassium, which helps to flush excess sodium from the body through the kidneys. Potassium-rich foods include bananas, spinach and broccoli. Salt intake should be reduced and avoid sweets, fizzy drinks and chocolates. ARTHRITIS Foods that reduce inflammation can help to relieve the painful symp toms. Omega-3 fatty acids are con verted to substances called resolvins which reduce the activity of inflammatory enzymes in the same way as aspirin. Omega3s are found in oily fish. Curry spices, such as chilli, cloves, cumin, fennel, ginger, mustard and turmeric have an anti-inflammatory action, should be used more while cooking.Replace vegetable oils with olive oil.   COLDS AND FLU We get an average of two to three colds a year, but if you follow a healthy diet and lifestyle, you're far less likely to succumb. Apples contain soluble fibre and antioxidant flavonoids that activate immune cells and reduce inflammation. Cook with onions and garlic as they both have anti viral properties.   Optimum levels of zinc helps shorten the duration of a cold. Dietary sources include most meats, shellfish, nuts and seeds -especially pumpkin. UNDERACTIVE THYROID Selenium-rich foods like fish, wholegrain cereals, mushrooms, onions and garlic should be included in your diet. Selenium helps to regulate the thyroid gland. Eat sources of iodine such as seafood, eggs, meat, milk and iodized salt. Don't eat excessive amounts of go itogen containing foods like broccoli, cabbage and cauliflower, as they can further slow your thyroid gland.Cut down on high sugar and processed food as, over time, they may impair thyroid function.

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