Eat These, Feel Better
Nothing here should be construed to be medical advice. We promote good health by eating in moderation, learning more about nutrition and seeking medical advice when you need more information.
Many health experts suggest healing foods before prescribing drugs. Find out which aches you can naturally cure with healthful ingredients.
Chronic pain affects more than a third of the U.S. population. And while some medications can help reduce suffering, there is a different kind of alternative, and you can find it right in your kitchen. Certain foods can help ease aches by fighting inflammation, blocking pain signals, and healing underlying diseases that can trigger the problem. But before you can reap these rewards, you may have to quit eating the junk food that riles up your body’s pain system. The typical Western-style diet is heavy on foods that promote inflammation, including highly processed foods and refined carbs like white flour and added sugars. No fruit, vegetable, or herb by itself can alleviate your pain if you don’t change the pattern of your diet to reduce processed food and increase whole foods. “If you stay committed to a good nutrition plan, you may be able to say good-bye to pain,” says Peter Abaci, M.D., the medical director of the Bay Area Pain and Wellness Center in Los Gatos, CA.
THE PROBLEM SORE MUSCLES THE RX
Ginger
This spicy root is a traditional stomach soother, but its gingerols, antioxidants that have pain-relieving properties, can offer relief from muscle aches. In one study, people who lifted weights experienced 25% less post-workout pain 24 hours after consuming ginger (about half a tsp a day for 11 days) than those taking a placebo.
CHICKEN WITH PEACHES AND GINGER
ACTIVE TIME 15 MINUTES TOTAL TIME 20 MINUTES SERVES 4
1 Tbsp extra-virgin olive oil
4 (6-oz) boneless, skinless chicken breasts
Kosher salt
Freshly ground black pepper
12 oz frozen peaches (no need to defrost, try to us low sugar if possible)
1 Tbsp packed light brown sugar
1 tsp fresh thyme leaves
1 tsp freshly grated ginger
¾ cup dry white wine
1 cup couscous
Fresh chopped basil or parsley, for serving
- Heat the oil in a large skillet over medium-high heat. Season the chicken with ½ tsp each salt and pepper and cook on one side until golden brown, 4 to 6 min.
- Flip, cook for 1 min., then scatter the peaches, sugar, thyme, and ginger over and around the chicken. Add the white wine, bring to a boil, then reduce heat and simmer until the chicken is cooked through and the peaches are warm and starting to break down at the edges, 6 to 7 min.
- Meanwhile, cook the couscous according to package directions. Serve the chicken, peaches and sauce over the couscous and sprinkle with basil or parsley, if desired.
Per Serving 449 cal, 44 g pro, 47 g carbs, 8 g fat (1.5 g sat fat), 3 g fiber, 324 mg sodium
Did You Know?
Ginger is loaded with nutrients that decrease inflammation, swelling, and pain.
THE PROBLEM ACHY BACK, NECK & JOINTS THE RX
Salmon, Herring & Sardines
Eating fish low in mercury and high in omega-3 fatty acids can help relieve back pain. In a healthy back, blood vessels at the edges of spinal disks transport crucial nutrients to those disks. If blood flow is diminished, the disks lose their source of oxygen and other nutrients, and they begin to degenerate, says Neal D. Barnard, M.D., author of Foods That Fight Pain. Omega-3s help by improving blood flow and tamping down inflammation in blood vessels and nerves.
ALMOND-CRUSTED CREOLE SALMON
ACTIVE TIME 10 MINUTES TOTAL TIME 30 MINUTES SERVES 4
1 lb green beans, trimmed
1 Tbsp olive oil
¼ tsp salt
¼ tsp pepper
⅓ cup nonfat Greek yogurt
2 tsp Creole seasoning
1 tsp grated lemon peel
¼ cup almonds, coarsely chopped
4 skinless salmon fillets (6 oz each)
- Heat oven to 450°F.
- Line large rimmed baking sheet with foil.
- In large bowl, toss green beans, olive oil, salt, and pepper. Arrange on pan and bake 10 min.
- In bowl, stir together yogurt, Creole seasoning, and grated lemon peel. Spread onto 4 salmon fillets; top with almonds.
- Push beans to one side of pan; place salmon on other side. Spray salmon with cooking spray. Bake 12 min. or until salmon is cooked through and beans are tender.
Per Serving About 310 cal, 23 g pro, 9 g carbs, 13 g fat (2 g sat), 4 g fiber, 540 mg sodium
Did You Know?
Salmon is rich in omega-3 fatty acids, which have been shown to reduce inflammation and also lower blood pressure.
THE PROBLEM IBS THE RX
Yogurt
For the roughly 20% of Americans who have irritable bowel syndrome, stomach pain is a given. But help may come in the form of a bug—billions of bugs, actually. Several bacterial strains that are often in yogurt (especially B. infantis and L. acidophilus) can reduce pain, inflammation, and bloating. One study found similar results with B. lactis. But shop smart.
Not every yogurt or frozen yogurt contains probiotics. Look for a brand with live and active cultures. Vegans can get their daily dose from probiotic-enriched soy yogurt.
Also, one of my favorites for helping to maintain a healthy gut is Kimchi, a very popular dish in Korea. It’s fermented cabbage, onions, garlic, peppers, carrots, etc. It can be mild or hot in flavor. It adds a nice umami flavor to dishes especially meats. Try some. It can be found in most grocers in the produce section where refrigerated items are located.
GREEK YOGURT PANCAKES
ACTIVE TIME 25 MINUTES TOTAL TIME 25 MINUTES SERVES 4
½ cup vanilla Greek yogurt
⅓ cup milk
2 large eggs
2 Tbsp maple syrup
1 tsp pure vanilla extract
1 cup all-purpose flour
¾ tsp baking soda
½ tsp baking powder
¼ tsp kosher salt
Yogurt, strawberries, blueberries and syrup, for serving
- In a large bowl, whisk together yogurt, milk, eggs, syrup, and vanilla.
- In a second bowl, whisk together flour, baking soda, baking powder, and salt.
- Combine flour and yogurt mixtures (batter should be like thick papier-mâché).
- Heat a large nonstick skillet on medium. Sprinkle with water—when it bubbles and evaporates immediately, pan is ready.
- Spoon about 2 Tbsp batter to make 3 to 4 medium pancakes and cook until bubbles appear around edges and in centers. Using a spatula, gently flip pancakes when the undersides are golden brown. Cook about 1 min. more depending on size. Transfer to wire rack and cover loosely with foil to keep warm or serve immediately, topped with yogurt, strawberries, blueberries and syrup.
Per Serving About 225 cal, 7 g pro, 5 g carbs, 8.5 g fat (2 g sat), 1 g fiber, 165 mg sodium
Did You Know?
Greek yogurt is an excellent source of calcium, which helps keep your frame strong.
THE PROBLEM ARTHRITIS
THE RX
Edamame
When it comes to culinary fixes for pain, osteoarthritis poses a challenge. Wear and tear on the joints—the kind that leaves cartilage tattered and bones grinding against one another—is not reversible. Still, there’s some hope for relief. Researchers from Oklahoma State University gave participants either 40 g of soy protein (about ¼ cup of shelled edamame) or milk-based protein for three months. At the study’s end, pain was reduced for those who ate soy protein but not for the milk protein group.
PEANUTTY EDAMAME & NOODLE SALAD
ACTIVE TIME 10 MINUTES TOTAL TIME 20 MINUTES SERVES 4
3 bags (8 oz each) shirataki noodles, rinsed and drained
3 cups frozen shelled edamame
2 cups frozen corn
½ cup peanut butter
½ cup rice vinegar
1 Tbsp Sriracha hot sauce, plus more for serving
2 Tbsp water
½ tsp salt
3 cups shredded carrots
1 pt. grape tomatoes, halved
1 medium Granny Smith apple, quartered and thinly sliced
½ cup fresh cilantro, chopped
- Heat large saucepot water to boiling on high. Add shirataki noodles, edamame, and corn; boil 2 min. Rinse and drain well.
- In large bowl, whisk peanut butter, rice vinegar, Sriracha hot sauce, water, and salt. Add shredded carrots, tomatoes, apple, cilantro, and noodle mixture. Toss until well coated. Serve with Sriracha.
Per Serving About 455 cal, 22 g pro, 50 g carbs, 22 g fat (3 g sat), 13 g fiber, 540 mg sodium.