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orted 45 percent less pain with no side effects. Other studies utilizing GLA obtained similar results. Rheumatoid arthritis requires professional care, so consult your physician about GLA.
(13) Feverfew for Migraine Prevention British scientists at the University of Exeter analyzed six studies of feverfew, concluding that the herb significantly reduces the frequency of migraine occurrence. “In my experience,” Duke says, “feverfew prevents migraines in about two-thirds of those who use it consistently.” Dosage is generally 50 to 150 mg per day of powdered leaves.
(14) Flaxseed for Menopausal Discomfort Safety concerns have reduced the number of women on hormone replacement therapy, but flaxseed is rich in phytoestrogens (plant estrogens) that can take the heat out of hot flashes. At Laval University in Quebec, Canada, researchers gave 25 menopausal women HRT or flaxseed (1.4 ounces per day, mixed into food). After six months, flaxseed relieved hot flashes as effectively as HRT.
(15) Flaxseed for Osteoporosis Because flaxseed is a natural hormone replacement therapy, it also mimics HRT’s bone-preserving ability. Oklahoma State researchers gave a placebo or flaxseed (1.3 ounces per day) to 38 postmenopausal women for 14 weeks, and measured blood and urine for markers of bone loss and regrowth. The flaxseed group showed decreased bone resorption and calcium excretion, indicating reduced bone loss.
(16) Garlic as an Antibiotic From ancient times through World War I, garlic has been used to treat the wounded. During the 1920s, researchers at Sandoz Pharmaceuticals in Switzerland isolated garlic’s antibiotic compound, alliin, which has no medicinal value until the herb is chewed, chopped or crushed. Then an enzyme transforms alliin into a powerful antibiotic called allicin. Modern antibiotics are more potent and easier to take (just try chewing a dozen raw cloves), but if you’re concerned about ulcers, use more garlic in your diet. Researchers at the University of Washington have shown that garlic kills H. pylori, the bacteria that cause ulcers. Raw garlic has the most antibiotic potency, but garlic still has benefits when cooked. “I use lots of garlic in cooking,” Duke says, “for reasons of taste and health.”
(17) Garlic for Cholesterol Control Researchers at New York Medical College in Valhalla analyzed five studies and found that one-half to one clove of garlic per day reduces cholesterol by 9 percent. If you’d rather not eat fresh garlic every day, garlic supplements, including “deodorized” brands. have a similar effect. (Supplements with proven benefit include Kwai and Kvolic.) “Garlic doesn’t work as well as the statin drugs,” says Blumenthal, “so if your numbers are really high, you may need medication. But if your cholesterol s just mildly elevated or if it’s normal and you want to keep it that way, garlic definitely helps.” Garlic can impair blood clotting; if you notice increased bruising, stop taking it. and consult your physician.
(18) Garlic for Cancer Prevention Garlic reduces the risk of several cancers. In the long-term Iowa Women’s Health Study. researchers followed 41,837 middle-aged women. Subjects who ate the most garlic had the lowest risk of colon cancer. A few cloves a week cut risk by 32 percent and greater intake decreased risk even more While fruit and vegetable consumption in general helps prevent cancel in this study, garlic yielded the greatest preventive benefit of all the plant foods analyzed. Other studies have shown that garlic helps lower risk for prostate and bladder cancers.
(19) for Motion Sickness In ancient China, sailors chewed ginger root to prevent motion sickness and modern studies have confirmed that ginger prevents nausea and vomiting. Danish scientists at Svendborg Hospital observed 80 naval cadets in heavy seas and found that those who took ginger experienced 72 percent less seasickness than a placebo group. Take a 1-gram capsule of powdered ginger root about an hour before you embark, and another every two hours or as needed (without exceeding 10 grams a day) during a journey, Ginger’s only side effect is occasional minor heartburn. “t use ginger myself.” Duke says, “It works for me.”
(20) Ginger for Morning Sickness Speaking of nausea, ginger also assists in preventing morning sickness. In a stud’. published in Obstetrics and Gynecology, researchers at Thailand’s Chiang Mai University gave 70 nausea-plagued pregnant women ginger powder (1 gram a day) or a placebo. In the latter group, 28 percent reported relief But in the ginger group, the figure was 88 percent, use the dose given in the study, or brew a tea using 2 teaspoons of freshly grated root per cup of boiling water.
(21) Ginkgo for Alzheimer’s Disease The big study was published in 1997 in the journal of the American Medical Association: Researchers n a multicenter study gave 202 people with Alzheimer’s either a placebo or ginkgo extract (120 mg a day). A year later, the ginkgo group retained more mental function, and subsequent studies have corroborated this finding. Ginkgo Improves blood flow around the body–including through the brain. It’s safe. but it has anticoagulant properties, so increased bruising is possible.
(22) Ginkgo for Mental Acuity Beyond its benefits for Alzheimer’s, four recent studies show that ginkgo improves mental function in people who are cognitively normal, In a study published in Phytotherapy Research. 31 health, adults, ages 30 to 59, received ginkgo (120 to 300 mg a day) or a placebo, The herbs significantly improved several measures of memory. Buy a standardized extract and take 120 to 240 mg a day.
(23) Ginkgo for Erection and Libido Problems Ginkgo improves blood flow into the genitals. In a study published in the Journal of Urology, 60 men with erection problems caused by narrowed arteries and impaired blood flow to the penis were given ginkgo (60 mg a day); after six months, half had regained erection ability. When researchers at the University of Hawaii and Stanford University tested ArginMax, a sexual-enhancement supplement that contains ginkgo, ginseng and L-arginine, 80 percent of the male subjects had improved erection function, while 74 percent of the female subjects reported more libido, less dryness and greater frequency of orgasm.
(24) Ginkgo for Anti-Depressant-Induced Sex Problems An enormous number of Americans take antidepressants, The relief comes at a price: a substantial risk of libido loss erection impairment, vaginal dryness and inability to reach orgasm. Investigators at the University of California at San Francisco gave ginkgo (209 mg a day) to 63 people suffering from antidepressant-induced sex problems. The herb helped 91 percent of the women and 76 percent of the men to return to normal sexual function
(25) Ginkgo for Altitude Sickness Traveling from a low elevation up to the mountains often produces symptoms of altitude sickness, such as headache, sluggishness and excessive thirst, due to the decrease in available oxygen. (Over a few days. the body makes more red blood cells, which boosts oxygenation of the blood.) Researchers at the Hopital de Chamonix in France gave 44 mountaineers ascending the Himalayas ginkgo (80 mg twice daily) or a placebo. In the latter group, 82 percent developed respiratory problems related to altitude sickness, but among the ginkgo users, the figure was only 14 percent.
(26) Ginseng for Athletic Stamina Many athletes take ginseng as part of their training. In a study published in Clinical Therapy, Italian researchers gave 50 physical education teachers a placebo or ginseng (with some vitamins and minerals), and then had them run on a treadmill, Hearts and lungs in the ginseng group worked more efficiently, and those su
(CNN) — A typical visit to the doctor might leave you with a bottle of pills and instructions to take them twice daily.
But a small, growing number of physicians are “prescribing” foods not only for weight management, but also to prevent and treat chronic diseases.
CNN spoke with medical nutrition experts to unearth the specific foods they recommend. And you don’t have to be a chef or nutritionist to take advantage of these healthy choices.
While one food might be recommended as treatment for a specific ailment, it’s important to remember that a single food item doesn’t work in isolation, said Dr. Melina Jampolis, a board-certified physician nutrition specialist.
“True nutrition experts prefer to speak about dietary patterns or groups of foods, as nutrients in foods work in combination to improve certain conditions,” Jampolis said.
However, there are notable exceptions to this rule, said Dr. John La Puma, a practicing physician and professionally trained chef. Here are 10 you may want to stock your kitchen with before reaching in the medicine cabinet.
Buckwheat honey for a cough
Derived from the bee nectar of flowers of the buckwheat grain, buckwheat honey might eventually make its way into every parent’s medicine cabinet.
“Buckwheat honey is better than cough syrup for nocturnal cough in kids,” according to La Puma. This is an especially useful food-as-medicine for children under 6, who are ill-advised to take over-the-counter cough medicines.
“Foods can work like medicine in the body — and they do,” said La Puma.
Pickled foods for diarrhea
Fermented foods include yogurt, kefir, pickled vegetables, miso, kimchi and poi. These foods contain living bacteria that help maintain the health of the digestive tract, said Dr. Gerard Mullin, associate professor at the Johns Hopkins University School of Medicine and author of “The Gut Balance Revolution.”
These bacteria-filled foods can be used to prevent and treat antibiotic-associated diarrhea, irritable bowel syndrome, infantile diarrhea, eczema and allergies, according to Mullin. “But the hottest use of fermented foods is to burn stubborn fat,” Mullin said.
A study from 2012 that reviewed data from 82 clinical trials found probiotic foods were indeed effective at treating antibiotic-associated diarrhea. However, the data for using probiotics as a treatment for eczema are mixed. Some research found supporting evidence while other studies did not.
Ginger for menstrual cramps
Ginger is a pungent spice originating from Southeast Asia. “As a digestive disease specialist I frequently recommend the spice ginger in the form of tea for nausea and abdominal discomfort,” said Mullin.
Ginger could also be a helpful food-as-medicine for women. “Ginger probably works as well as ibuprofen for menstrual cramps. It works taken as a ginger capsule or chewed,” said La Puma.
One scientific review of seven clinical trials found that 750 to 2000 milligrams of ginger powder taken during the first four days of menstrual cycle was an effective treatment for cramps.
Peppermint for IBS
Think beyond candy canes and chewing gum. Peppermint is also found in supplement, essential oil and tea forms. When used medicinally, peppermint is prescribed to help treat abdominal cramping and irritable bowel syndrome (IBS).
“What I find interesting about peppermint is that when compared to the various medical therapies for IBS, peppermint is the most effective and the least toxic,” Mullin told CNN.
Peppermint oil is effective — and could be the first line of treatment — against irritable bowel syndrome, according to a 2005 scientific review of 16 clinical trials.
Hibiscus tea for high blood pressure
“Hibiscus tea has a greater anti-hypertensive effect than blueberries,” said La Puma. Infused as an herbal tea, hibiscus flowers contain anthocyanins, which could help to lower blood pressure.
The steeples of the flower are dried and made into a tea drink, which has a tart cranberry taste, La Puma said.
Multiple studies back up the blood-pressure-lowering abilities of hibiscus, including one published in the Nigerian Journal of Physiological Sciences.
Turmeric for arthritis
Native to southwest India, turmeric has a warm, bitter flavor. Used medicinally, Jampolis recommends turmeric to help treat inflammatory conditions.
“Turmeric is used especially for brain-related conditions and to decrease the risk of Alzheimer’s disease. It can be also be used for arthritis,” said Jampolis.
Add black pepper to turmeric to maximize the disease-fighting benefits. “This helps your body absorb more of the curcumin, which is the active ingredient in turmeric that delivers the positive health effects,” said La Puma.
Indeed, an article published in the journal Food and Chemical Toxicology explains the various disease-fighting benefits of turmeric.
Chia seeds for high cholesterol
Despite their tiny size, chia seeds are nutrient-dense and often labeled as a “superfood.”
Dr. Jampolis said she recommends them to patients with high LDL cholesterol as a bonus to other healthy food choices. “I can actually say that I’ve seen great results just adding chia seeds to an already healthy diet for lowering cholesterol,” said Jampolis.
Steel-cut oatmeal for high LDL cholesterol
“This is a no-brainer for lowering LDL if you haven’t tried anything else,” said La Puma. “There are lots of studies showing that foods high in soluble fiber lower LDL cholesterol.”
One such study found that eating at least 3 grams of oats daily is associated with lower LDL cholesterol levels.
Try mixing in a spoonful of chia seeds to maximize the cholesterol-lowering impact.
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