Vim & Vigor - Summer 2009 - (Page 32)
culinary You’re there for your family every day, especially when one of the troupe is under the weather, offering comforting words and a warm cup of chicken soup. But what if you’re the one feeling lousy? Now’s the time to give yourself some TLC. Fortunately, when you’re ailing, eating certain foods—and avoiding others—may give the relief you need: tummy troubles Probiotics are “friendly” live microorganisms (usually bacteria) that promote a healthy intestinal lining by counteracting harmful organisms. Optimally, probiotics share space with other gut organisms in a delicate balance—which can be disrupted by fast food, stress and antibiotics, says Gary B. Huffnagle, Ph.D., a professor at the University of Michigan Medical Center and coauthor of The Probiotics Revolution (Bantam, 2008). The result: intestinal distress, including irregularity, bloating, abdominal cramps and heartburn. ❋ THE REMEDY: Huffnagle recommends probiotic-rich foods such as plain low-fat or nonfat yogurt, kefir (a fermented milk drink available in health food stores), or fermented aged cheeses such as cheddar or Emmental (a type of Swiss cheese). This can help restore the optimal level of friendly microorganisms and possibly bring relief within a few days to several weeks, depending on the severity and cause of your digestive problem. big league fatigue Poor sleep—either problems falling asleep or frequently waking—is often at the root of low energy. What’s more, one recent study linked sleep trouble with psychological distress and biomarkers associated with heart disease and diabetes risk—more so in women than in men. ❋ THE REMEDY: What and when you eat can affect your sleep. Nosh on sleeppromoting snacks of around 200 calories about one hour before bedtime, advises Michael Breus, Ph.D., a diplomate of the American Board of Sleep Medicine and author of Beauty Sleep: Look Younger, Lose Weight, and Feel Great Through Better Sleep (Plume, 2007). Include complex carbohydrates, a little protein and some calcium, such as whole-grain cereal with skim milk. Calcium stimulates production of melatonin, a sleep-signaling hormone, and combining carbohydrates and protein helps your brain make serotonin—the “calming hormone,” Breus explains. a throbbin’ noggin Certain components of food can cause headaches and migraines for some people, says Angela Ginn-Meadow, R.D., spokeswoman for the American Dietetic Association. These include tyrosine (found in chocolate), histamine (in red wine), caffeine (in coffee or colas) and alcohol. Also, skipping meals can result in “hunger” headaches —blood sugar levels drop from the lack of food, thus diminishing a critical fuel source for your brain. ❋ THE REMEDY: First, keep a food diary to identify possible migraine triggers. Next, stabilize blood sugar throughout the day with smaller, more frequent meals—for instance, six smaller meals instead of three larger ones—that include both complex carbohydrates and protein, advises Ginn-Meadow. Possible choices: a turkey sandwich on whole-grain bread or pita bread with hummus. refined not so fine Refined foods contain simple carbohydrates that break down quickly in the digestive system. “People often turn to refined foods when they are in a hurry or are upset,” says Christine Lewis, registered dietitian at St. Thomas More Hospital in Cañon City. Examples include soda, doughnuts, pastries, cookies and candy. “These are free tickets for an out-of-control energy roller coaster.” The quick rise and dip in energy provided by refined foods can leave you wanting more, Lewis cautions. “Before you know it, you’ve greatly increased your calorie intake, but with no real benefit to your body.” nutrition advice Nutrition classes and individual counseling are available through your local Centura Health hospital. For more information, call 800-327-6877. go 32 vim & vigor · su mme r 2 009
Table of Contents for the Digital Edition of Vim & Vigor - Summer 2009
Vim & Vigor - Summer 2009
Healthy Steps
Nurturing Health
Contents
Finally... Relief from Pain
Helping Hearts
Take Action
Check Your Tech
Small Wonders
Positively Healthy
On the Cover
Culinary Cures
In a Heartbeat
Make it Last
Safe Harbor
5 Million Lives
Under the Cyberknife
Around the Region
Ask the Experts
Community Connections
Vim & Vigor - Summer 2009
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