Recovering from alcohol misuse means forming new, lifelong habits, including ones related to nutrition. Proper nutrients are key to your overall health. Good nutrition also helps your brain rework old connections and make new ones. That’s called neuroplasticity. Alcohol and drug misuse interrupt these connections. This can make it hard to stay away from alcohol while you’re trying to get better.

Alcohol use disorder impacts your health in different ways:

• You don’t feel hungry.
• You choose less nutritious foods.
• Your blood sugar dips.
• You suffer organ damage.
• You have digestive problems.

Damage to your liver and pancreas from heavy drinking can lead to imbalances in your body. Here’s a look at what’s usually missing and how you can replace them:

• Vitamin B9 (folate or folic acid). A lack of vitamin B9 can trigger anemia and make you weak, tired and moody.
• Vitamin B1 (thiamine or thiamin). Too little could eventually cause serious learning and memory problems, a condition called Wernicke-Korsakoff’s syndrome.
• Vitamin B6. Not getting enough of this vitamin can lead to anemia, depression, confusion and a weak immune system.

Certain foods can help rebuild your brain’s ability to grow and evolve during recovery. These include:

• Carbohydrates;
• Amino acids;
• Dietary Fat; and
• Fatty Acids.

Additional tips to keep in mind during recovery and after can include:

• Eat three meals a day. Early in recovery, your body will need to readjust to the feeling of hunger.
• Watch out for food cravings. The changes in brain chemistry that can lead to alcohol cravings can also cause you to long for food.
• Drink lots of water. Try to drink around eight glasses each day.

Remember, you aren’t alone on the journey to recovery. Your doctors and nutritionist will likely work together to help you get better, andhelp get your eating back on track by coming up with a meal plan just for you.

Can diet help your asthma? Research suggests eating an overall healthy, balanced diet can help. While there’s no magic-bullet food to cure asthma, making some changes in your diet may help reduce or control asthma symptoms.

Foods That May Help Relieve Asthma Symptoms

According to a review about the role of food in asthma management published in November 2017 in Nutrients, there is evidence that a traditional Western diet can increase inflammation and worsen asthma symptoms. This is a diet high in:

• Refined grains;
• Red meat;
• Processed meat; and
• Sweets.

A diet filled with more fruits and vegetables can positively impact both asthma risk and control. Diets rich in fruits and vegetables, as well as monounsaturated and polyunsaturated fats (particularly omega-3 eicosapentaenoic acid ) and lower in added sugars and processed and red meats tend to be better for asthma management.

The Mediterranean diet is an example of a diet based on eating plenty of:

• Healthy fats (like olive oil);
• Fish;
• Whole grains; and
• Fruit.

There is some preliminary evidence to suggest that following this diet may indeed be linked to lower rates of asthma, according to a study of Peruvian children published in the December 2015 issue of Lung.

While dietary changes can help you manage asthma symptoms and may lessen the severity of symptoms you have, no diet should substitute for medications or other treatment your doctor has prescribed to help manage your asthma. Dietary changes alone cannot cure or reverse asthma.

What’s good for the heart is good for the head. That includes the food we eat! Just like the rest of the body, the brain is impacted by our diet.

Research is looking at the complex relationship between nutrition and the brain. Studies have shown that heart-healthy eating habits may help reduce risk of dementia. As we learn more about the impact of diet on cognitive function, research points to the benefits of these three diets in particular.

DASH Diet

The DASH eating plan requires no special foods and instead provides daily and weekly nutritional goals. This plan recommends:

• Eating vegetables, fruits, and whole grains
• Including fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils
• Limiting foods that are high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils
• Limiting sugar-sweetened beverages and sweets

Mediterranean Diet

The Mediterranean diet incorporates different principles of healthy eating that are typically found in the areas bordering the Mediterranean Sea:

• Focus on fruit, vegetables, nuts and grains.
• Replace butter with healthy fats, like olive oil.
• Limit red meat.
• Use herbs to flavor food rather than salt.
• Eat fish and poultry at least twice a week.

The MIND Diet

The MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) combines portions of the DASH diet and the Mediterranean diet, encouraging consumption of fresh fruit, vegetables and legumes and limiting red meat, butter, cheese, and sweets. The MIND diet also emphasizes specific foods like leafy greens and berries that have been scientifically shown to slow cognitive decline.

Good nutrition is very important for people with cancer. There may be some changes you can make now that will help you during treatment. Start by following a healthy diet. This can make you stronger, help you maintain (stay at) a healthy weight, and help you fight infection. It may even help you prevent or manage some side effects of treatment.

Eating Well During Cancer Treatment

During treatment, you may have good days and bad days when it comes to eating. The suggestions below can help you get the most from your meal routine:

• Eat small, frequent meals. For example, have 6 to 8 meals a day instead of 3 main meals.
• Eat every few hours. Don’t wait until you feel hungry.
• Eat foods rich in protein (such as chicken, fish, pork, beef, lamb, eggs, milk, cheese, beans, nuts or nut butters, and soy foods).
• Add fiber to your diet one food at a time.
• Well-cooked, peeled and puréed, or canned fruits and vegetables.
• Try to drink at least 8 to 10 (8-ounce) glasses of liquids per day.

During your treatment, your clinical dietitian nutritionist may recommend certain foods to help you get more calories, get more protein, or eat more comfortably. Your clinical dietitian nutritionist can help you find an eating plan that works best for you.

Eating well can help you feel better and stay stronger during and after cancer treatment. Patients who eat well and maintain a healthy body weight often tolerate treatment side effects better.

A simple diet modification will minimize your chance of colon cancer and make your colon healthy. The best colon cleaning foods are mostly plant-based and beneficial to the digestive system and the entire body. In the following sections, we will go over some of the benefits of having a healthy colon as well as the top ten foods that can keep it that way.

The colon is one of the most vital organs and perhaps the body area we pay the least attention to. It assimilates vitamins and minerals from our food and a diseased colon can lead to serious illness.

Here is a list of some of the best foods for optimal colon health:

• Garlic - People worldwide eat garlic as a culinary addition and herbal supplement. Eating garlic may lower the incidence of colorectal cancer. Garlic and its components have a variety of potential mechanisms for doing this. Garlic components have been shown in laboratory experiments to reduce inflammation, delay the growth of cancer cells and aid in DNA repair.
• Milk - According to numerous research, drinking at least one glass of milk daily may reduce the risk of colorectal cancer. The nation’s second-leading cancer killer, colorectal cancer, is thought to be partially prevented by milk’s calcium.
• Beans - Beans are a powerhouse of fiber, vitamin E, vitamin B and protein, which are excellent for colon health. Additionally, they contain flavonoids, which are advantageous in reducing inflammatory conditions like colon infections.
• Flaxseeds - Natural lignans, phytoestrogens, dietary fiber and omega-3 fatty acids found in flaxseed work together to provide a potent nutritional punch that may aid in lessening colon cancer risk, improving cardiovascular health and easing mild menopause symptoms.
• Papaya - A papaya is a great option for its nutrition, which include being high in fiber and antioxidants, as well as vitamins C and E. The body’s platelet count, which chemotherapy might lower, is increased by papaya.
• Cabbage - Aids with better digestion. The best option for improving digestion is fiber-rich cabbage. This crunchy vegetable is packed in insoluble fiber, an advantageous type of carbohydrate that cannot be broken down in the intestines.
• Eggplant - At least 5% of a person’s daily needs for fiber, copper, manganese, B-6 and thiamine can be met by one serving of eggplant. It also has additional minerals and vitamins. The fiber in eggplant encourages healthy digestion and aids in the body’s removal of waste and toxic substances, lowering the risk of colon cancer.

Now you have some of the best fruits, veggies and cereals that are efficient for keeping your colon clean and healthy without spending much money. Maintaining a balanced diet will allow you to live a long and healthy life.

Your body is a complex machine. The foods you choose and how often you eat them can affect your general health and the health of your teeth and gums, too. If you consume too many sugar-filled sodas, sweetened fruit drinks or non-nutritious snacks, you could be at risk for tooth decay. Tooth decay happens when plaque comes into contact with sugar in the mouth, causing acid to attack the teeth.

To control the amount of sugar you eat, read the nutrition facts and ingredient labels on foods and beverages and choose options that are lowest in sugar. Common sources of sugar include:

• Soft drinks;
• Candy;
• Cookies; and
• Pastries.

If your diet lacks certain nutrients, it may be more difficult for tissues in your mouth to resist infection. This may contribute to gum disease. Severe gum disease is a major cause of tooth loss in adults. For healthy living and for healthy teeth and gums, think before you eat and drink. It’s not only what you eat but when you eat that can affect your dental health.

For good dental health, keep these tips in mind when choosing your meals and snacks:

• Drink plenty of water.
• Eat a variety of foods from each of the five major food groups, including:
  • Whole grains;
  • Fruits;
  • Vegetables;
  • Lean sources of protein such as lean beef, skinless poultry and fish; dry beans, peas and other legumes; and
  • Low-fat and fat-free dairy foods.

For good dental health, always remember to brush twice a day with fluoride toothpaste that has the American Dental Association Seal of Acceptance, floss daily and visit your dentist regularly.

Nutrition and physical activity are important parts of a healthy lifestyle when you have diabetes. Along with other benefits, following a healthy meal plan and being active can help you keep your blood glucose level, also called blood sugar, in your target range.

To manage your blood glucose, you need to balance what you eat and drink with physical activity and diabetes medicine, if you take any. What you choose to eat, how much you eat, and when you eat are all important in keeping your blood glucose level in the range that your health care team recommends.

Eating well and being physically active most days of the week can help you:

• keep your blood glucose level, blood pressure, and cholesterol in your target ranges
• lose weight or stay at a healthy weight
• prevent or delay diabetes problems
• feel good and have more energy

The key to eating with diabetes is to eat a variety of healthy foods from all food groups, in the amounts your meal plan outlines. The food groups are:

• vegetables
  • non starchy: includes broccoli, carrots, greens, peppers, and tomatoes
  • starchy: includes potatoes, corn, and green peas
• fruits—includes oranges, melon, berries, apples, bananas, and grapes
• grains—at least half of your grains for the day should be whole grains
  • includes wheat, rice, oats, cornmeal, barley, and quinoa
  • examples: bread, pasta, cereal, and tortillas
• protein
  • lean meat
  • chicken or turkey without the skin
  • fish
  • eggs
  • nuts and peanuts
  • dried beans and certain peas, such as chickpeas and split peas
  • meat substitutes, such as tofu
• dairy—nonfat or low fat
  • milk or lactose-free milk if you have lactose intolerance
  • yogurt
  • cheese

Eating the right amount of food will also help you manage your blood glucose level and your weight. Your health care team can help you figure out how much food and how many calories you should eat each day.

Fibromyalgia is a complex syndrome characterized by deep and widespread pain, fatigue, and other functional symptoms. Currently, there is not a medically prescribed diet specific to fibromyalgia. However, research is growing and below are some nutrition tips:

Optimize the Gut Microbiome

The most unique, diverse, and robust microbiomes develop from daily intake of fiber-rich, whole foods.

• Eat fiber-rich foods at each meal (leafy greens and vegetables, berries and whole fruit, nuts and seeds, whole grains, beans, and lentils)
• Foods rich in polyphenols – berries, green tea, flax seed, black olives, capers, and red onion. Spices with polyphenols – cloves, rosemary, oregano, turmeric
• Eat 2 to 3 forkfuls of fermented foods daily (if tolerated) such as sauerkraut, kimchi, kefir, and unsweetened yogurt
• Minimize added sugar and artificial sweeteners
• Keep food and symptom journals to identify potential food sensitivities
• Minimizing stress supports the microbiome. Eat in a calm, relaxed place and sit down while you eat. Chew food well and eat slowly. Try not to eat on the run.

Support the Body’s Natural Detoxification Process

• Include foods high in fiber and rich in antioxidants at every meal (vegetables, berries and whole fruits, nuts and seeds, whole grains, beans and lentils, herbs, and spices)
• Eat cruciferous vegetables daily (arugula, bok choy, Brussel sprouts, broccoli, cabbages, cauliflower, collard greens, daikon, radishes, kale, kohlrabi, and turnips)
• Keep yourself hydrated with water and herbal or green tea
• Avoid artificial sweeteners – especially aspartame, acesulfame K, saccharin, and sucralose

Avoid Nutritional Deficiencies

Deficiencies in certain nutrients may increase muscle pain. Ensure you’re eating foods rich in the following nutrients.

• Vitamin D: Best obtained from safe sun exposure or a supplement
• Folate: Dark leafy greens, asparagus, Brussel sprouts, nuts, beans, and peas
• Selenium: Brazil nuts (limit to 1 to 2 Brazil nuts per day to avoid selenium toxicity), yellowfin tuna, turkey, and chicken
• Magnesium: Dark leafy greens, pumpkin seeds, sesame seeds, halibut, pollock, avocados, bananas, berries, whole grain, seaweed
• Zinc: Oysters, beef, pork chop, chicken especially dark meat, pumpkin seeds, cashews, chickpeas
• Omega-3: Flax seed or flax seed oil, chia seed, salmon, herring, anchovies, mackerel, sardines, oysters, canola oil, and English and black walnuts
• Lean protein: Eggs, poultry, seafood, grass-fed beef, beans, lentils, nuts, and seeds

Nutritional Considerations for Worsening Symptoms

The below foods may need to be modified or restricted. Talk to your nutrition provider to determine if this is right for you.

• Red meat: Limiting portions, selecting lower fat cuts, and choosing grass-fed beef may reduce the impact of red meat on inflammation and pain
• Dairy products: Trial non-dairy alternatives. If you choose to consume dairy, fermented dairy (yogurt, kefir) may be better tolerated
• Gluten: Found in wheat, rye, and barley and might contribute to higher levels of pain in some individuals. Talk to your nutrition provider about assessing for a gluten sensitivity.
• Excess added sugar and alternative sweeteners
• Food additives: Including monosodium glutamate (MSG), hydrolyzed protein, protein isolates/concentrates, yeast extract, and aspartame

Other Lifestyle Factors

• Mind-body practices: Yoga, Tai Chi, meditation, and Qi Gong
• Exercise: Stress relief and muscle strength

Following a healthy diet isn’t a magic bullet and can’t prevent glaucoma. However, there are benefits to eating certain foods and avoiding others if you are one of the many people living with glaucoma. There are many diet programs all claiming to be the best option for a healthy life.

For those living with Glaucoma, try eating:

• Fruits and veggies - They are good sources of vitamins A, C and the antioxidants lutein and zeaxanthin, compounds known to protect against oxidative stress associated with damage to the optic nerve and other tissues of the eye in glaucoma.
• Leafy greens - A diet that includes leafy greens may provide additional benefits to patients with glaucoma. Research shows that people who eat more leafy green vegetables like kale and spinach may have a 20 to 30 percent lower risk of developing the disease. Eating leafy greens is also linked to lower rates of inflammation, cancer, heart disease and even macular degeneration, so you’ve got nothing to lose and everything to gain.
• Nuts and seeds – These are an excellent source of vitamin E, which is vital in keeping cells healthy and protecting them from damage that can break down the protective retinal tissues in the eye.
• Fish – Fish such as salmon, tuna, sardines and halibut contain high levels of omega-3 fatty acids, which have been shown to decrease glaucoma related pressure in the eye.
• Chocolate - Studies have shown adults who ate dark chocolate could see better, possibly due to enhanced blood flow caused by antioxidants in the chocolate.
• Sources of Magnesium – Foods high in magnesium such as bananas, avocados, and black beans may benefit people with glaucoma by improving blood flow to the eye.

On the flip side there are foods people living with glaucoma should avoid. Foods that contribute to metabolic syndrome, obesity, blood pressure abnormalities and diabetes are risk factors for primary open-angle glaucoma (POAG). Therefore, a diet that helps maintain normal blood pressure and blood glucose concentrations helps to reduce substantial risk for glaucoma.

Caloric intake is another factor for glaucoma patients. One study found that healthy caloric restriction can positively affect the eyes, making it more likely to trigger what the researchers refer to as “anti-aging mechanisms”, helping them limit ocular dysfunction. Diets high in carbohydrates have also been correlated with a greater risk of glaucoma, while a lower intake of carbohydrates correlates with lesser risk.

Understanding how diet can impact the risk of glaucoma and following healthy dietary guidelines can play an essential role in the lives of people living with glaucoma.

In people with HIV, good nutrition supports overall health and helps maintain the immune system. Good nutrition also helps people with HIV maintain a healthy weight and absorb HIV medicines.

HIV attacks and destroys the immune system, which makes it harder for the body to fight off infections. People with HIV take a combination of HIV medicines (called an HIV treatment regimen) every day. The medicines prevent HIV from destroying the immune system. A healthy diet also helps strengthen the immune system and keep people with HIV healthy.

In general, the basics of a healthy diet are the same for everyone, including people with HIV:

• Eat a variety of foods from the five food groups: fruits, vegetables, grains, protein foods, and dairy.
• Eat the right amount of food to maintain a healthy weight.
• Choose foods low in saturated fat, sodium (salt), and added sugars.

HIV and HIV medicines can sometimes cause nutrition-related problems. For example, some HIV-related infections can make it hard to eat or swallow. Side effects from HIV medicines, such as loss of appetite, nausea, or diarrhea, can make it hard to stick to an HIV regimen. If you have HIV and are having a nutrition-related problem, talk to your health care provider. To avoid nutrition-related problems, people with HIV must also pay attention to food safety. Because HIV damages the immune system, foodborne illnesses are likely to be more serious and last longer in people with HIV than in people with a healthy immune system. Following food safety guidelines reduces the risk of foodborne illnesses.

If you have HIV, follow these food safety guidelines to reduce your risk of foodborne illnesses:

Do not eat or drink the following foods:

• Raw eggs or foods that contain raw eggs, for example, homemade cookie dough
• Raw or undercooked poultry, meat, and seafood
• Unpasteurized milk or dairy products and fruit juices

Follow the four basic steps to food safety: clean, separate, cook, and chill:

• Clean: Wash your hands, cooking utensils, and countertops often when preparing foods.
• Separate: Separate foods to prevent the spread of any germs from one food to another. For example, keep raw meat, poultry, seafood, and eggs separate from foods that are ready to eat, including fruits, vegetables, and breads.
• Cook: Use a food thermometer to make sure that foods are cooked to safe temperatures.
• Chill: Refrigerate or freeze meat, poultry, eggs, seafood, or other foods that are likely to spoil within 2 hours of cooking or purchasing.

Heart-Healthy Food Options

Heart disease accounts for nearly one-third of all deaths worldwide. Diet plays a major role in heart health and can impact your risk of heart disease. In fact, certain foods can influence blood pressure, triglycerides, cholesterol levels and inflammation, all of which are risk factors for heart disease.

Here are some foods that you should be eating to maximize your heart health:

• Leafy green vegetables (spinach, kale and collard greens)- high in vitamin K and nitrates, which can help reduce blood pressure and improve arterial function.
• Whole grains (whole wheat, brown rice, oats, rye, barley and quinoa)- eating whole grains is associated with lower cholesterol and systolic blood pressure, as well as a lower risk of heart disease.
• Berries (strawberries, blueberries and raspberries)- rich in antioxidants.
• Avocados - high in monounsaturated fats and potassium. They may help lower your cholesterol, blood pressure and risk of metabolic syndrome.
• Fatty fish and fish oil (salmon, mackerel, sardines and tuna)- both are high in omega-3 fatty acids and may help reduce heart disease risk factors, including blood pressure, triglycerides and cholesterol.
• Walnuts - can help reduce cholesterol and blood pressure and may be associated with a lower risk of heart disease.
• Seeds (chia, flaxseed and hemp)- may improve several heart disease risk factors, including inflammation, blood pressure, cholesterol and triglycerides.
• Garlic - its components have been shown to help reduce blood pressure and cholesterol. It may also help inhibit blood clot formation.
• Olive oil - high in antioxidants and monounsaturated fats. It has been associated with lower blood pressure and heart disease risk.
• Green tea - high in polyphenols and catechins. It has been associated with lower cholesterol, triglycerides and blood pressure.

As new evidence emerges, the link between diet and heart disease grows stronger. What you eat can influence almost every aspect of heart health, from blood pressure and inflammation to cholesterol levels and triglycerides. Including these heart-healthy foods as part of a nutritious, well-balanced diet can help keep your heart in good shape and minimize your risk of heart disease.

Although there's no specific diet that will benefit every one of the nearly 4 million people in the United States currently living with hepatitis C, certain foods and drinks may boost liver function. Others, however, may be harmful to the liver.

What's more: People with hepatitis C have an increased risk of type 2 diabetes and fatty liver disease, so making smart choices and maintaining a normal weight can help keep these threats at bay. A healthy diet should be considered an important part of your overall treatment plan.

Hepatitis C Heros:

• Fruits and Veggies- They're rich in fiber, which helps you feel full for longer, as well as other nutrients that support heart health.
• Whole Grains-They are an excellent source of fiber and nutrients and less likely to spike your blood sugar than refined grains, which have had most of their fiber removed, according to the American Diabetes Association.
• Lean protein- Seek out healthy proteins, such as fish, skinless chicken and turkey, nonfat dairy and lean cuts of meat. Maintaining a healthy weight is an important way to protect your liver and avoid fatty liver disease and choosing lean proteins is a smart idea to reach this goal.
• Coffee- A study published in the journal Gastroenterology found that people with hepatitis C who drank three or more cups of coffee a day were two times more likely to respond to treatment than those who didn’t drink coffee.

Hepatitis C Enemy:

• Alcohol- Avoiding alcohol is one thing you can do to slow down the risk of developing liver failure." It's the best way to slow disease progression and keep your liver healthy until the virus has been eradicated.
• Raw fish- Skip the sushi and oyster bar to avoid potential foodborne illnesses. You’ll want to be careful about all raw seafood, since developing a bacterial infection from raw seafood can worsen hepatitis C.
• Liver- It is extremely high in iron, Graham says. Too much iron in your body can cause an enlarged liver, liver failure, liver cancer or cirrhosis and these risks may be heightened when you’re living with hepatitis C.
• Salt- It can promote fluid retention, which is a symptom of progressive hepatitis C, Graham says. It’s not just salt from the shaker that you want to avoid; processed foods, such as frozen meals and baked goods, are also loaded with sodium.

When you have any form of hepatitis a healthy diet should be considered an important part of your overall treatment plan.

Nearly half of American adults have high blood pressure - and many don't even know it.

High blood pressure has no warning signs or symptoms - but it's one health issue you can prevent or treat, as long as you know you have it. Have your blood pressure checked regularly! Normal blood pressure is less than 120/80. Anything over that is a concern. 140/90 or higher is considered high blood pressure. If you do have high blood pressure, you can often control or lower it through the following lifestyle changes:

• Lose extra pounds: Losing just 10 pounds can help reduce your blood pressure and your waistline. Carrying too much weight around your waist can put you at greater risk of high blood pressure.​
• Excercise regularly: All types of exercise can help lower blood pressure - walking, running, cycling, dancing, swimming, even lifting weights. Aim for at least 30 min a day.
• Eat a healthy diet: Research the DASH (Dietary Approaches to Stop Hypertension) diet, which is a popular eating plan including whole grains, fruits and vegetables.
• Reduce sodium: Even a small reduction in the sodium in your diet can reduce blood pressure. Limit sodium to less than one teaspoon of salt a day (2,300 milligrams).
• Limit alcohol: In small amounts, alcohol can potentially lower your blood pressure. But that protective effect is lost if you drink too much - generally more than one drink a day for women and for men 65+, and no more than two drinks a day for men under 65.
• Quit smoking: Each cigarette increases blood pressure for many minutes after you finish. Quitting smoking helps your blood pressure return to normal. People who quit smoking, regardless of age, have substantial increases in life expectancy.
• Reduce your stress: Chronic stress can make you more likely to overeat and skip exercise, which puts you at risk for high blood pressure. Try meditation, yoga or schedule some "you time."

If you are experiencing symptoms of Irritable Bowel Syndrome (IBS) your gastroenterologist may recommend making certain dietary changes to help relieve the symptoms. There is no single dietary recommendation for IBS because everyone experiences symptoms differently, and different foods may trigger symptoms for different people. 

Physicians work closely with nutritionists to help identify which foods trigger symptoms. Being aware of these foods enables you to eliminate them from your diet, which may help alleviate gas, cramping, diarrhea or constipation.

It can take weeks or months to determine which foods trigger your symptoms. Seeing your gastroenterologist regularly and keeping a food diary can help you get on the right path to symptom relief.

Your gastroenterologist may recommend avoiding a group of well-known dietary triggers, often referred to as the FODMAP list, for six to eight weeks to determine whether cutting them from your diet alleviates digestive symptoms. FODMAP stands for:

• Fermentable Oligosaccharides

• Disaccharides

• Monosaccharides

• Polyols

Foods containing these sugars can be difficult for some people, particularly those with IBS, to digest. If eliminating these foods helps, your physician recommends reincorporating foods from the “FODMAP” list one by one to determine which ones are the triggers.

Caffeine, alcohol and nicotine may aggravate IBS symptoms. Caffeine and nicotine stimulate the colon and can cause loose bowel movements or abdominal cramping. Coffee, tea, and energy drinks contain caffeine, as does chocolate.

Fiber helps the body regulate digestion. Adding fiber-rich foods to your diet can relieve constipation in some people. However, people with IBS may find that foods containing high amounts of fiber such as cereals or baked goods made with bran are difficult to digest. These foods may cause gas, bloating and abdominal cramping.

Your physician and nutritionist may recommend slowly increasing your intake of fiber over a few weeks to find out whether adding it to your diet relieves symptoms. If fiber relieves constipation but increases abdominal pain or bloating, your doctor may recommend taking an over-the-counter supplement instead. 

There’s no special Juvenille Arthritis (JA) diet, but certain foods can promote healthy growth and development and help dial down inflammation. Since diet plays a role in inflammatory processes, parents are increasingly turning to popular diets to tame painful arthritis symptoms in their kids.

Unfortunately, no special diet can cure arthritis and there’s no evidence that certain foods or nutrients will stave off JA complications or comorbidities. Some of the trendier regimens may even put kids with JA at risk for dietary deficiencies, explains Denise Costanzo, a nurse practitioner in the Pediatric Rheumatology Department at Cleveland Clinic.

A diet made up largely of whole, unprocessed foods and that limits inflammatory foods can reduce inflammation, while also supporting your child’s bone, joint and tissue health.

These foods promote healthy growth and development and can help dial down inflammation:

• Fiber-Rich Foods. Plenty of research suggests eating a fiber-rich diet protects against inflammation.
• Clean Protein. While plant-based protein such as legumes, beans, peas, lentils, nuts and seeds should top the list, other good protein sources include fatty fish (i.e., salmon) and lean cuts of poultry and grass-fed beef.
• Colorful Fruits and Veggies. Folate-rich dark green leafy vegetables are especially important for kids taking methotrexate since the drug can cause deficiencies of this important nutrient. In fact, the darker and more colorful the produce, the more disease-fighting chemicals it contains. Solid examples include beets, berries, tomatoes, cherries, broccoli and kale.
• Herbs and Spices. Many herbs and spices boast anti-inflammatory properties, including ginger, turmeric, cinnamon and rosemary. A bonus: Herbs and spices amp up the flavor of food so you may use less sugar and salt.
• Omega-3-Rich Foods. Omega-3 fatty acids, found in fatty fish, such as salmon, tuna and sardines are heart-healthy and anti-inflammatory.
• Calcium and D-Rich Foods. Calcium and vitamin D are critical nutrients for all children.

Studies consistently show that the typical American diet, which prioritizes processed meats, sugar and chips over blackberries and kale, increases inflammatory processes in the body. Here are some major culprits:

• Sugar
• Saturated and Trans Fats
• Artificial Ingredients
• Charred Foods

Still, it’s important to recognize that some kids with arthritis may have different dietary needs, depending on which medications they take and if they have any food intolerances or allergies. During flares, some kids may even lose their appetite. Your best bet? “Work with a dietitian to help ensure your child is meeting requirements for growth and development,” says Denise Costanzo, a nurse practitioner in the Pediatric Rheumatology Department at Cleveland Clinic, “and always check with your doctor before embarking on a special dietary plan that cuts out entire food groups.”

Lupus is an autoimmune condition that affects the skin, tissues, joints and organs. When you have lupus, your immune system can’t tell the difference between harmful bacteria and your body’s own healthy cells, so it attacks the healthy cells. Lupus symptoms may include swollen joints, chest pain, fever, chronic pain, “butterfly” rashes and weak bones.

A lupus diet, when used with medications, can improve your symptoms and quality of life. As a rule, you should aim for a well-balanced diet, complete with lots of fruits, veggies, low-fat dairy and protein. Here are just a few of the foods you can include in your diet:

• Fatty Fish, Nuts and Seeds: Lupus is an inflammatory disease, so it’s important to consume foods that have anti-inflammatory properties. Protein aids in the healing process, while Omega-3 decreases inflammation in the body.
• Fresh Fruits: Fruits that are rich in antioxidants can strengthen your immune system and help your body fight off the harmful bacteria intent on destroying your healthy cells.
• Low-Fat or Fat-Free Dairy: The most common lupus treatment is steroids and while this medication eases many lupus symptoms, it can also weaken your bones and increase your risk of fractures. The best way to combat this side effect is to add low-fat or fat-free dairy to your diet.

There are also some foods to avoid with lupus. Some foods are known for causing “lupus flares,” (i.e. fatigue, muscle pain, joint stiffness, chest pain, inflammation, abnormal test results, etc.) and should be removed from your lupus diet. These foods include:

• Alfalfa sprouts
• Garlic
• Saturated and trans fats
• Nightshade veggies like potatoes and tomatoes
• Artificial sweeteners
• Large quantities of sugar and salt

Adopting a diet that is rich in anti-inflammatory foods could make a world of difference in your life. Also, remember to consult with your doctor before beginning any diet or exercise program.

While it's widely known that nutrition plays a key role in a person's physical health, it directly affects emotional well-being, too. The connection between diet and emotions stems from the close relationship between your brain and your gastrointestinal tract, often called the second brain.

The Science Behind Food and Mood

Here’s how it works: Your GI tract is home to billions of bacteria that influence the production of neurotransmitters, chemical substances that constantly carry messages from the gut to the brain. (Dopamine and serotonin are two common examples). Eating healthy food promotes the growth of “good” bacteria, which in turn positively affects neurotransmitter production. A steady diet of junk food, on the other hand, can cause inflammation that hampers production.

Try incorporating these foods at your next mealtime:

• Whole foods;
• Fiber-rich foods;
• Antioxidants;
• Fatty acids;
• Folate; and
• Magnesium.

Incorporating “good-for-your-mood” foods into your diet may take some extra effort. You can also try making small healthy food swaps, like trading white rice, pasta, and bread for whole-grain versions. It may take days or week before you start to feel the mood-boosting effects of a better diet, depending on how many changes you implement.

An estimated 1 billion people experience migraine attacks, making it the third most common illness and the most common neurological condition in the world. Recent studies and research suggest food and diet play a part in migraines. Making changes to your diet may help prevent migraine attacks or reduce their frequency.

What Foods Can You Eat to Prevent Migraine Attacks?

Food and the chemicals in it may trigger migraine attacks. Right now, there’s no definite list of foods or beverages that do or don’t cause a migraine attack. However, many people anecdotally claim that certain things they eat or drink trigger migraine. These include:

• Chocolate, possibly due to the chemical beta-phenylalanine;
• Nitrate-rich foods, such as cured meats and hot dogs;
• Monosodium Glutamate (MSG), an additive often found in processed foods;
• Artificial sweeteners, especially aspartame;
• Tyramine, a chemical found in fermented foods, aged cheeses and some kinds of fresh-baked bread; and
• Alcoholic beverages like wine and beer.

Some studies indicate that the foods themselves might not be the problem. Instead, food cravings and hunger may be the real root of the trigger. When people have food cravings due to low blood sugar, by the time they eat something, it’s too late, the migraine attack may already be coming.

Eating and drinking certain things may help prevent migraine attacks. Changes in eating habits also help, such as limiting sodium and fat or trying a low glycemic diet. The National Headache Foundation also suggests trying a low tyramine diet. Their website has a detailed list of what to eat and what to avoid.

Certain foods contain high amounts of minerals, vitamins and fatty acids that may help prevent migraine. Here’s a list of what you can add to your diet:

• Magnesium-rich food;
• Omega-3 fatty acids; and
• Ketogenic foods (always speak with your doctor or a registered dietitian before starting a keto diet, as there are risks).

Consider a food journal to keep track of foods that may be triggering as well as foods that seem to help. Share it with your doctor so you can work on a more personalized treatment plan. Don’t be afraid to ask for help when you need it.

Eating healthy can help manage MS symptoms. Learn about dietary research and evidence-based recommendations. Lifestyle factors such as smoking, diet and exercise impact the risk of getting MS and worsening of MS after it is diagnosed.

Evidence-Based Recommendations on Diet in Multiple Sclerosis (MS)

Diet may impact MS in several possible ways:

• Establishing and maintaining a healthy body weight is associated with decreased risk for MS-related disability and disease activity (e.g., relapses and lesions on MRI).
• Diet affects the composition of the gut microbiome (bacteria that live in the gut) which in turn have important effects on the immune system that may be relevant for MS.
• Dietary metabolites (such as vitamins, fatty acids (fat) and amino acids that form proteins) have direct effects on the immune system and the brain.

There is no definitive diet that has been scientifically proven to be beneficial in changing the course of MS. There are serious challenges to conducting dietary research in MS that the MS research community is working hard to address. Most MS experts agree that a healthy diet is an important complement to your MS treatment plan for the long-term health of your nervous system. Some general healthy recommendations agreed upon by health experts include:

• Prepare meals at home as much as possible.
• Incorporate colorful fresh fruits and vegetables daily.
• If you choose to eat grains, choose whole grains over refined grains.
• Avoid or limit processed foods and added sugars as much as possible.

Please remember to check with your doctor before making changes to your diet.

Changes to a person’s diet may help them manage osteoarthritis symptoms. Eating certain foods and avoiding or limiting others may help with managing inflammation associated with arthritis, reducing cholesterol, and more.

Osteoarthritis develops when cartilage in the joints breaks down over time. The condition can affect any joint in the body, but people often notice it in their knees, hands, hips or spine.

Let’s explore which foods people with osteoarthritis may consider including in their diet and which are best to avoid, as well as learning some common food myths regarding arthritis.

It is not possible for specific foods or nutritional supplements to cure osteoarthritis. However, according to the Arthritis Foundation, certain diets can improve people’s symptoms. Some foods have anti-inflammatory capabilities, which can help reduce symptoms, while other foods may amplify them. A balanced, nutritious eating plan that includes foods like fruits, vegetables and lean protein, will give the body the nutrients it needs to prevent further damage to the joints. This is essential for people with osteoarthritis. Some foods are known to reduce inflammation in the body, and following an anti-inflammatory diet can improve symptoms. Eating enough antioxidants, including vitamins A, C and E may help prevent further damage to the joints.

There may be links between osteoarthritis, cholesterol, and the risk of cardiovascular disease. Reducing cholesterol may reduce this risk. Being overweight can put extra pressure on the joints, and excess fat stored in the body can cause further inflammation. Following a dietary pattern that supports a person in maintaining a moderate weight can lessen the symptoms of osteoarthritis. A dietitian can help a person create an eating plan that ensures they get enough calories and essential nutrients while helping them maintain a moderate weight.

Including specific foods in the diet can strengthen the bones, muscles, and joints. They may also help the body fight inflammation and disease. People with osteoarthritis can try adding the following foods to their diet to ease their symptoms:

• Oily Fish
• Extra-Virgin Olive Oil
• Dairy
• Dark Leafy Greens
• Broccoli
• Garlic
• Nuts
• Green Tea

When someone is living with osteoarthritis, their body is in an inflammatory state. While foods with anti-inflammatory properties may reduce symptoms, some foods contain substances that actively contribute to this inflammation. It is best to avoid or restrict these types of foods:

• Sugar
• Saturated Fat
• Refined Carbohydrates

There is evidence that certain foods and nutrients can improve the symptoms of osteoarthritis. They do this by fighting inflammation, providing nutrition, and boosting bone, muscle, and immune system function. It is best to contact a doctor for advice before making any significant changes to a person’s diet or overall treatment plan.

Women with PCOS often have higher levels of insulin (a hormone) in their blood and many have trouble maintaining a healthy weight. Knowing the right foods to eat and to limit can improve the way you feel. It may help you lose weight.

Eat 3 times a day. Eating consistently during the day will sustain energy levels, prevent nausea and boost metabolism. Including lean protein with meals and snacks may improve feeling full and stabilize blood sugar levels.

Insulin and Carbohydrates. The insulin level in your blood goes up after you eat. The insulin level is highest after consuming carbohydrates such as grains (bread, rice, pasta), starchy vegetables (corn, potatoes, peas), fruit and fruit juice, milk and yogurt, sweets and sugary beverages (soda, sports drinks). Aim to eat consistent, portion-controlled amounts of carbohydrates throughout the day for stable blood sugar levels.

Carbohydrates with Fiber. Carbohydrates with fiber are better choices than sugary or refined foods (regular soda, fruit juice, white bread, white rice). High fiber foods raise blood sugar levels gradually and are filling.

Good sources of Fiber:

• • Whole grain breads and cereals
• • Beans (kidney, baked, navy, etc.)
• • Brown rice
• • Fresh fruit
• • Whole grain pasta
• • Non-starchy vegetables (broccoli,
• • Oatmeal cauliflower, carrots, leafy greens)

Drink plenty of fluids. Aim to drink 6-8 cups of non-caffeinated fluids every day. Water and other fluids are needed to prevent constipation and to keep the body working well.

Be active. Exercise can lower insulin levels and help with weight loss. Aim for at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity.

Good news if you’re worried about your prostate health: What you eat can make a difference. “There is plenty of strong evidence that good nutrition and an active lifestyle can reduce the likelihood of prostate cancer and slow its progression,” says Mitchell Sokoloff M.D., Chair of the Department of Urology and Professor at the University of Massachusetts Medical School.

There are a few categorical changes you can make to your diet that make a big difference in overall health, as well as prostate health. The Science of Living Well, Beyond Cancer recommends a diet that is high in colorful vegetables, low in sugar and processed carbohydrates and moderate in animal-based protein (taking advantage of the health benefits of beans, nuts, soy and certain fish).

Here are the top five foods you can eat for a healthy prostate:

• Cruciferous Vegetables -This class of vegetables includes things like cabbage, bok choy, kale, cauliflower and Brussels sprouts. Cruciferous vegetables are high in antioxidants, vitamins, minerals and phytochemicals.
• Berries - Antioxidants help to neutralize and remove free radicals from the body. Berries are a great source, particularly strawberries, blackberries, blueberries and raspberries. These fruits offer up powerful antioxidants known as anthocyanins.
• Fish - Certain fish (especially cold-water fish like salmon, sardines and trout) provide “good fats” that don’t trigger inflammation the same way as saturated animal fats (e.g., beef fat).
• Cooked tomatoes - Tomatoes are one food that’s been on prostate cancer researchers’ radar for a long time and here’s why. Lycopene is another powerful antioxidant and is found in the cell walls of tomatoes.
• Coffee & Tea - You might have heard about green tea as a source of antioxidants such as catechins (the most important are two called EGCG, for epigallocatechin-3-gallate and epicatechin), which are believed to be anti-carcinogenic and anti-mutagenic (preventing healthy cells from mutating). “Coffee is looking more and more promising,” says Dr. Mucci, “There are now a number of studies that suggest drinking coffee regularly, one to two cups a day, can help prevent prostate cancer.”

Strabismus (eye turn) and amblyopia (lazy eye) can be difficult to overcome, especially when you have both of them. You might try vision therapy and surgery but even with the top doctors and surgeons in the world, the brain is not easy to change. One thing that makes a huge difference is food. What you do eat, what you don’t eat, all of it.

So what can you eat to improve strabismus and amblyopia? Your brain and eyes function best when they are fueled with foods high in:

• Vitamins A, C and E
• Lutein
• Zeaxanthin
• Omega-3s
• Beta carotene
• Zinc
• Fiber and plenty of anti-oxidants

Those nutrients can be found in dark leafy greens, fresh fruits and vegetables, fish, nuts and seeds, whole grains and legumes. Limiting sugar, unhealthy fats, simple carbs and processed foods can make an even bigger difference. All of these efforts combined can improve clarity, increase eye control, relax the visual system and deepen stereo vision.

If you want the quick, pretty and easy to digest version of what to eat for improved vision, simply download the “Eating for Stereopsis” guide here. It is so important to understand that the food you eat fuels your entire body.

Strabismus and amblyopia are signs that the brain and eyes are not communicating properly. What you eat will either exacerbate a problem you already have or help you overcome it.

Specific to the side effects of strabismus and amblyopia, these are the top benefits achieved with improved diet:

• Reduced double vision
• Improved clarity and crispness
• Increased visual stamina
• Improved depth perception
• Quicker eyes

It doesn’t need to be black or white. Making small sustainable changes is going to create long-term success.

If you’re trying to lower your stress levels, you probably already know to start with the basics: self-care, sleep management and exercise. But did you know there are some foods that lower stress levels, too? Dietitian Courtney Barth, MS, RDN, LD, CPT, explains how certain foods can help reduce your levels of cortisol, the primary hormone responsible for stress.

Cortisol plays a number of roles in the body, including:

• Regulating sleep cycles.
• Reducing inflammation.
• Increasing blood sugar.
• Managing how the body uses carbohydrates, fats and proteins.
• Controlling blood pressure.

Importantly, cortisol is sometimes known as the “stress hormone” because your adrenal gland releases it when you’re in a stressful situation or when your body is under physical stress (like inflammation). In the long-term, though, too much cortisol actually creates stress in your body, leading to more inflammation and increasing your blood pressure.

Foods that are promoted on the Mediterranean diet are the same foods that are good to eat when you’re stressed:

• Fish;
• Poultry;
• Fruits;
• Vegetables;
• Whole grains; and
• Healthy fats.

“The best way to lower cortisol in the body is to focus on an anti-inflammatory diet,” Barth says. “That means fewer processed foods and more whole foods.” The goal is to eat foods that reduce inflammation in your body, thus reducing cortisol levels. Here are some foods that help combat stress by lowering your cortisol:

• Foods high in vitamin B.
• Foods high in omega-3 fatty acid.
• Magnesium-rich food.
• Protein-rich foods.
• Gut-healthy foods.

Yes, these foods may help reduce your cortisol levels but they won’t have a significant impact on their own if you’re not prioritizing stress management in other ways. The key to lowering stress is a whole-body approach that includes exercising, getting enough sleep and managing chronic diseases like diabetes, hypertension and obesity, all of which can put your body in a prolonged state of inflammation.

Eating healthful foods yields numerous benefits and sticking to the following guidelines will not only lower your risk factors for a stroke but will also improve your overall health. The American Stroke Association (ASA) offers valuable suggestions on what to eat to encourage a stroke-free lifestyle. According to the ASA, there are three main risk factors for stroke you can avoid through a healthy diet:

• High blood cholesterol;
• High blood pressure; and
• Excess body weight.

Focus on always burning up the same amount of calories you consume daily. This means being mindful of how many calories are in the foods you normally eat and how many are torched through your regular exercise routine. Your body needs certain nutrients to perform at its highest capacity. This means eating a variety of good-for-you foods from all food groups, each of which offers its own types of nutrients. Account for the following in your diet:

• A variety of vegetables and fruits high in vitamins, minerals and fiber (while keeping sugar and calorie intake low);
• Lean meats with no skin or added saturated and trans-fat. Fish is especially nutritious, particularly oily fish (salmon and trout) that contain omega-3 fatty acids;
• Unrefined whole-grain foods high in fiber and other nutrients;
• Dairy products that contain minimal amounts of fat (either fat-free, 1 percent fat or low-fat);
• Low-sodium foods; and
• Unprocessed foods.

Eat moderate portions, no matter what's on your plate. Be especially vigilant when you go out to eat, as restaurants serve larger portions with more salt and fat than you should be eating, especially for a stroke-prevention diet.

Different foods have varying amounts of calories and nutrition. Some foods are low in calories, which is good but they may also be low in nutrients, which isn't so helpful. In essence, these foods can be seen as empty calories because they don't contribute the nutrients your body needs to function well and reduce stroke risk. Some dietary factors to avoid include:

• Foods high in trans-fat, such as those containing partially hydrogenated vegetable oils;
• Foods high in dietary cholesterol, such as bacon, non-lean red meat and butter;
• Foods and beverages high in added sugars (including high fructose corn syrup), such as sweet baked goods
  and soft drinks;
• Foods high in salt/sodium, particularly prepared and processed foods;
• Full-fat dairy products, such as whole milk; and
• Alcohol, which should either be eliminated or only consumed in moderation.

A healthy diet that follows the guidelines presented here will help you in a variety of ways. Don't think about your diet in terms of avoiding a stroke. Instead, take solace in the fact that you're helping to ensure your overall health and well-being.