‘Farmacy’ Fixes for the Top 5 Common Ailments

By: Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist

While we used to think a spoonful of sugar to wash the medicine down was the best way to get well, today many of us are seeking more natural, healthy remedies that support our body’s ability to heal itself.  Here are some amazing natural remedies that can mostly be found in the produce aisle!  

1.) Headache
Caffeine has been touted for years as helping to ease headache and migraine although too much can make it much worse.  Learn more about migraines.
Rather than an over the counter medication first try these tips:

  • Make a fresh juice!  Hydration can be a key culprit in headaches.  Juice not only gives you important hydrating fluid but also nutrients like riboflavin found in spinach and broccoli.
  • Sip a cup of green tea for a bit of caffeine plus antioxidants.  
  • Drink coconut water for electrolytes to help your achy head.  

Try these recipes:
Mustard Braised Brussels Sprouts
Morning Green Glory Juice
Island Green Smoothies

2.) Cold/Flu
Cold or flu symptoms can be a real menace and aren’t just restricted to winter-time.  Rather than popping lozenges with sugar or artificial colors try sipping down a smoothie or juice packed with immune supporting antioxidants.

Try these recipes:

Cough Buster Smoothie
Cold Busting Berry Smoothie
Holly Jolly Juice

3.) Seasonal allergies
Sniffling, sneezing, runny, red nose, foggy head…sound familiar as a sure sign of spring?  Seasonal allergies are also known as seasonal rhinitis. The condition is an immune response to allergens in the environment like pollen, ragweed, mold, dust and pet hair. 

Foods like fruits, vegetables, seaweed, mineral-rich foods containing calcium (like broccoli and kale), magnesium (like swiss chard) and phosphorus (like almonds and lentils), beta carotene in sweet potato, winter squash or pumpkin and lycopene in tomatoes, Mediterranean diet, water, omega-3 fat rich foods like walnuts may all help ease symptoms.

For more info on allergies, check out these articles:
Allergies? A Reboot May Help
Reboot as an Elimination Diet

Try these recipes:
Sweet Potato Pie Juice
Lentil and Butternut Squash Curry
Sweet Potato and Carrot Fries 

4.)  PMS
That time of the month can bring discomfort physically and emotionally for women.  PMS includes a range of physical and emotional symptoms that many women may experience in the lead up to their period.

Physical symptoms can include fatigue, acne, bloating, constipation, diarrhea, flatulence, breast tenderness, food cravings, digestive upsets, fluid retention, headaches and/or migraines and emotional symptoms may include irritability, moodiness, teariness, depression and/or anxiety.

Foods to Include: avocado, banana, spinach, broccoli, sweet potato, swiss chard, beet, seaweed, watercress, kale, carrot, cantaloupe, pineapple, oranges (for Vitamin B6, Magnesium, Calcium and Vitamin E), Diuretic herbs like parsley, watercress, dandelion greens, celery seeds or leaves, healthy fats like avocado, flaxseed oil, hemp seeds, walnuts, wild fish. 

For more info read these articles:
Welcome ‘Aunt Flo’s’ Monthly Visit with Open Arms
Electrify Your Reboot

Try these recipes:
Orange Delight
Fruity Pebbles Smoothie
Spinach & Fennel Split Pea Soup

5.) Arthritis
Arthritis is the most common disability in the US.  Pass on the over the counter pain relievers that are literally gut wrenching in many cases and instead opt for some healthy foods and juice to boost up your anti-inflammatory intake.

Foods to Include:
Healthy foods to maintain a healthy weight, anti-inflammatory foods like omega-3 rich foods (wild salmon, walnuts, mint), extra virgin olive oil, vitamin C rich foods like broccoli, oranges, kiwi fruit, spinach, brazil nuts (for selenium), onions, garlic, leeks, blueberries, purple grapes, red cabbage, black beans, green tea, squash, sweet potato, carrots (carotene rich foods), ginger, turmeric.

For more info read these articles:
Your Reboot and Gout
Eating Natural Foods has Real Benefits for Your Health
Juice, Inflammation and Auto-Immune Diseases 

Try these recipes:
The Watering Pineapple
Green Pineapple Smoothie
Winter Vegetable Stuffed Peppers

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Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist

Stacy is a Board Certified Specialist in Oncology Nutrition and an Integrative Nutritionist. She consults for various companies, focusing on health, wellness and innovative strategies to help increase individual’s fruit and vegetable intake. Stacy is an American College of Sports Medicine Certified Health Fitness Specialist; she holds a BS degree in Dietetics from Indiana University, completed her dietetic internship at Massachusetts General Hospital, and earned a Masters in Public Health from the University of North Carolina at Chapel Hill. She is a Senior Clinical Nutritionist at the Dana Farber Cancer Institute/Brigham & Women’s Hospital, Harvard Medical School teaching affiliates, in Boston, MA, with more than 20 years of experience. Stacy created and now serves as project manager and lead writer for nutrition services content on the Dana Farber website and the affiliated, nationally recognized nutrition app. Stacy is regularly featured on TV, radio, print and social media on behalf of Dana Farber and other organizations. Together with her husband, Dr. Russell Kennedy PsyD, they have a private practice, Wellness Guides, LLC. Stacy is an adjunct professor in Wellness and Health Coaching at William James College, currently teaching a graduate course in Health Coaching. Stacy is featured in the award winning documentary films, “Fat, Sick & Nearly Dead” and “Fat, Sick & Nearly Dead 2,” and serves on the Reboot with Joe Medical Advisory Board. Stacy lives in Wellesley with her husband, two sons and three dogs. She enjoys cooking, yoga, hiking and spending time with friends and family. Stacy is also one of the nutritionists who runs our Guided Reboot programs.

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