“Foods That Make You Feel Better”

Superfoods That Heal: Once upon a time, food as medicine wasn't such a strange idea—Hippocrates himself vouched for it. And while you may not expect your meals to hold as much importance in an era when doctors can do face transplants, food is still vital for mental and physical well-being. "Our bodies have a remarkable capacity to heal, and what we eat can help with that," says Travis Stork, MD, co-host of The Doctors and a practicing board-certified emergency-medicine physician. The thought that diet enhances mood and wellness may be age-old, but the scientific proof is brand-new. So turn your grocery list into an Rx for what ails you, using this latest research as your guide.

Curb Heartburn: Whole Grains and Fiber - 'Tis is almost the season for overindulging—and heartburn. But adding in more veggies and replacing refined grains like white rice and pasta with their whole-wheat counterparts might help you survive the holidays reflux-free. The secret? The high insoluble-fiber content gets things moving, explains Ronald Primas, MD, clinical instructor of medicine at Mount Sinai Hospital, in New York City: "The more fiber you eat, the less time food spends in the stomach, which helps keep food and acid from coming back up."

Survive Cold Season: Tuna, Halibut, Turkey - Don't subsist only on salads during the winter months. Getting an insufficient amount of selenium can mean that you're missing out on a key player in immune function. Selenium helps build up white blood cells—particularly those responsible for killing bacteria and viruses, even the flu. Animal studies have shown that selenium deficiency not only leads to more severe flu symptoms but also enables mild flu viruses to mutate into more virulent strains. Just one serving of halibut or sardines gives you more than 60 percent of your RDA and provides you with mood-boosting omega-3 fatty acids.

Survive Cold Season: Fermented Foods - What do yogurt, kimchi (Korean cabbage), kefir (a fermented milk drink), miso and tempeh (made from fermented soybeans) have in common? They all contain beneficial bacteria, aka probiotics, which can help keep your immune system strong, explains Siona Sammartino, a nutritionist and natural foods chef in Seattle, WA. A Swedish study found that having a daily probiotic drink cut workplace sick days by 55 percent. And a Cochrane meta-analysis of 10 studies found that probiotics worked better than placebos for reducing upper respiratory infections. Not into yogurt? Say cheese: Many aged raw-milk cheeses (such as Edam, Gouda or feta) are good sources of probiotics, notes Sammartino.

Survive Cold Season: Kale, Spinach, Yams, Pumpkin, Carrots - Vitamin A is the VIP here, keeping mucous membranes moist and healthy so germs can't get past them, says David Katz, MD, founder of the Yale University Prevention Research Center and author of Disease-Proof: The Remarkable Truth About What Makes Us Well.

Soothe Joint and Muscle Pain: Fatty Fish - It's like oil in the Tin Man's joints: The omega-3 fatty acids in fish such as salmon and sardines can help get stiff knees working again. A recent meta-analysis of research found that taking omega-3s daily reduced joint pain and a.m. stiffness enough to allow patients with rheumatoid arthritis to reduce NSAID use.

Soothe Joint and Muscle Pain: Tart Cherries - Athletes swear by the anti-inflammatory powers of tangy "sour-pie" cherry juice to reduce after-workout soreness. In a study from Oregon Health & Science University, runners who drank 12 ounces of the tart stuff twice daily for a week before a race (plus on the day of the event) reported less post-run pain than those who had a cherry-flavored placebo drink.

Clear Allergy Fog: Nuts and Seeds - Got itchy eyes and sneezing fits? Make like a squirrel and stock up on nuts and seeds. Almonds, peanuts and sunflower seeds (and even some vegetables) are chock-full of vitamin E, which studies suggest may help reduce the allergic response, explains Today show nutrition expert Joy Bauer, RD. A German study found that people with diets high in vitamin E had a lower risk of hay fever than those who weren't getting as much of it. The RDA for adults is 15mg, the amount in about 2 ounces of sunflower seeds—perfect for powering up a salad.

Clear Allergy Fog: Berries, Apples, Onions - Consider these foods a garden-variety allergy pill. It's thanks to a compound called quercetin, which has shown promise in test-tube studies done at Tufts University for preventing immune cells from releasing the histamines that cause those familiar symptoms.

Fight a UTI: Parsley Tea - Lab research suggests why you should eat the parsley-sprig garnish on your plate (and then some): It's been shown to be an antibacterial force against the germs that cause urinary tract infections—even some of those that have demonstrated resistance to antibiotics. Next time you feel the dreaded twinge of a UTI, try this: Boil some water, steep a bunch of parsley in it for 10 minutes and then drink up, recommends Param Dedhia, MD, internal-medicine physician at Canyon Ranch Resort and Spa, in Tucson, Ariz. Repeat throughout the day.

Fight a UTI: Cranberry Juice - It's not merely a sweet mixer for boozy beverages. Studies show that the go-to preventive remedy for UTIs isn't just the stuff of folklore. Past research has focused on compounds in cranberries (and blueberries) called proanthocyanidins, which were found to keep bacteria from attaching to bladder cells and causing infection. Now new research from McGill University demonstrates yet another way that the humble cranberry may be a woman's best friend: "In lab studies, cranberry prevented the bacteria from producing a specific protein called flagellin, which is necessary for growing the tails that enable them to swim up the urinary tract and attach to cells," explains lead study author Nathalie Tufenkji, PhD. Look for products with cranberry juice listed in the first three ingredients.

 By: Norine Dworkin-McDaniel, Health Magazine

Much Love, Dr.Shermaine, #IWantYou2Live #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit
The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
  "It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)
"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

"Health Benefits of Berries"

Blueberries: The deep blue of these berries does more than make a pretty pie. The color comes from potent compounds called anthocyanins. Scientists think these antioxidants may help protect you from cancer, heart disease, and dementia, and boost your immune system. But we need more research to know for sure. Eat these juicy gems fresh or frozen. They have water and fiber, which fill you up without wrecking your diet. A half-cup has about 40 calories.

Acai Berries: These grape-like fruits (pronounced “ah-sigh-EE”) are often called a superfood, because they may have more antioxidants than other berries. Those nutrients can stop cell damage that can lead to many diseases. Still, more research will help us know how much they can help. Enjoy fresh or frozen acai berries, but check with your doctor before you take them as supplements. Large doses can be harmful and may affect how some medicines work.

Avocado: Surprise! Avocados are single-seeded berries. Their soft green flesh is loaded with vitamins, minerals, and healthy fats. Avocados can help your heart, support weight loss, and may keep you healthy as you get older. Slice and add to salads, blend into smoothies, or spread onto sandwiches instead of mayonnaise. Just don’t overdo it. One serving is 1/5 of an avocado.

Blackberries: Blackberries have a lot of polyphenols, chemicals that may cut inflammation that leads to heart disease and cancer. The berries may also help your small intestine break down sugar better, which could lower your odds of type 2 diabetes. Eat them fresh or frozen if you can. A cup of plain blackberries has 7 grams of sugar. The same amount canned in heavy syrup has over 50 grams. Boysenberries and marionberries are types of blackberries.

Strawberries: These sweet, heart-shaped fruits are full of vitamin C, folic acid, fiber, and antioxidants. They may help lower high blood pressure and cholesterol, help you manage blood sugar, and fight the effects of aging on your brain. Since strawberries spoil quickly, buy them often. To reap the most health benefits, don’t wash or hull them until you’re ready to eat and enjoy.

Goji Berries: Sometimes called wolfberries, they've been part of Chinese medicine for thousands of years. They have vitamins (C, B2, and A), iron, and antioxidants. Scientists have looked for proof that they boost immunity, fight heart disease, help the brain, aid digestion, and prevent cancer, but so far, they don't know for sure. Only eat them ripe. Unripe ones can be toxic. And don’t eat them if you’re pregnant, nursing, or taking blood thinners.

Cranberries: If you tend to get urinary tract infections, you may have downed cranberry juice. It won’t treat UTIs, but cranberry supplements may cut your odds of getting them later. The berries may make it less likely bacteria will stay in your stomach and cause infections. Scientists are studying if they can prevent cancer and boost heart health. Watch how much of the juice you drink: Too much may upset your stomach and lead to kidney stones.

Aronia berries: These dark purple berries, also known as chokeberries, are high in vitamins, minerals, and nutrients. Because of that, researchers are checking into whether they can help prevent cervical, skin, breast, and colon cancers. Scientists are also studying if aronia berries could help fight liver and heart disease and even obesity. Look for them fresh or frozen at the store. You can also sip aronia-infused tea.

Elderberries: For hundreds of years, people used them to fight colds and flu. A few studies suggest that their extract may shorten flu symptoms if you take them in the first day or two. Only eat cooked elderberries -- raw ones or their leaves can make you sick. Also, women who are pregnant or breastfeeding or anyone with immune system problems shouldn’t have the berries at all. Don’t use them if you take diabetes medicines, diuretics, or laxatives.

Red Raspberries: As far back as A.D. 4, parts of raspberry plants were used to treat morning sickness and stomach pain. Now we know the berries themselves have power. Raspberries are loaded with nutrients that may help fight different types of cancer and others that may protect your brain. Although you can find some of these same substances in diet supplements, treat yourself to fresh raspberries. They’ll give you the most benefits.

Cloudberries: A 2/3-cup serving of these peach-colored berries has twice the vitamin C of a glass of orange juice. They’re also rich in antioxidants, which is one reason you’ll find them as an ingredient in some skin care products. It’s best to eat the berries the same day they’re picked, but you can also freeze them for up to 2 years.

Kiwiberries: You probably know their fuzzy, egg-shaped cousin, the kiwi fruit. These grape-sized berries are about the same in taste and nutrition. They have lutein, which helps protect your eyes; zinc for healthy skin, hair and nails; and potassium, which helps you get a better workout. Since their skin is fuzz-free, they’re easy to pop into your mouth for a quick, sweet snack.

Bilberries (Huckleberries): These berries have long been thought to improve vision. (World War II pilots ate bilberry jam in hopes of making their night vision better.) While their extract may help prevent eye problems like macular degeneration and cataracts, we need more research to know for sure. Ask your doctor before you take bilberry extracts or supplements. But enjoy the sweet-tart flavor of fresh ones in late summer and early fall.

Ginseng Berries: In Chinese medicine, the root of the ginseng plant is a common treatment. But what about its berries? Studies of mice showed they may be able to lower cholesterol, fight cancer, and lower gut inflammation. If you have diabetes, there’s some evidence that ginseng berry juice could help you control your blood sugar and weight. Look for ginseng berry extract in skin products, too. It may help fight skin damage and the effects of aging.

Gooseberries: These fruits can be light green, pink, or red when they get ripe. In India, one type, amla, has long been used to treat colds and fever, help digest food, and as a hair tonic. Now, some evidence suggests these berries could help fight cancer, boost liver health, prevent osteoporosis, and treat parasites and infections. But scientists need to do more research. Enjoy them fresh or cooked, but ask your doctor before you start a supplement.

Reviewed by: Melinda Ratini, DO, MS on March 22, 2018

Sources:

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Much Love, Dr.Shermaine #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.