Gillian McKeith's Food Bible (64 page)

Caffeine and alcohol both affect blood-sugar levels, interfere with sleep, and can be dehydrating due to their diuretic effect. Try herbal teas such as rooibos, fennel, peppermint, nettle, and chamomile instead, as these are good for the digestive and nervous systems.

Added table salt. As you age, your sense of taste may decline. Taste loss can lead to the temptation to add salt to food
to increase the flavor. Salt can lead to increased blood pressure and water retention. Use herbs to flavor foods instead. And if you really want a little salt, always use sea salt instead of table salt.

Nightshade family: foods in this family include white potatoes, tomatoes, peppers, eggplant, chiles, paprika, and tobacco. Those with arthritic or inflammatory disorders may do better without these in their diets, as they can have an inflammatory effect. Try avoiding them for a few weeks and see how you feel.

Citrus fruits can be irritating to the gut for some people, so if you suffer from digestive problems try replacing these with berries, cherries, apples, pears, and apricots instead.

Purines are found in shellfish, red meats, and organ meats. If you suffer from gout you may be better off avoiding these foods, as they can exacerbate the problem. Eat lentils and beans in moderation, as these also contain small amounts of purines.

Reducing symptoms

Constipation

INCLUDE:

Soaked and ground flax seeds, short-grain brown rice, oats, millet, quinoa, fruit (fresh and dried), vegetables, warm water with lemon, pure water, prunes, nettle tea.

AVOID:

Sugar, white flour, white pasta, white bread, white rice, processed foods.

High blood pressure (see page
292
), high cholesterol (see page
295
), and heart disease (see page
281
)

INCLUDE:

Vegetables (especially green), fruit, beans and lentils, olive oil, garlic, onions, walnuts, almonds, flax seeds, fish, nettle tea, dandelion tea, water.

AVOID:

Salt, processed foods, tea, coffee, chocolate, alcohol.

Insomnia

INCLUDE:

Green vegetables, fish, chicken, brown rice, bananas, lettuce, celery, nuts, seeds.

AVOID:

Tea, coffee, alcohol, sugar, salt.

Osteoporosis

INCLUDE:

Green vegetables, canned fish with bones, quinoa, chickpeas, kidney beans, almonds, figs, tahini, fruits and vegetables generally. Get regular weight-bearing exercise and get outside for at least 20 minutes a day with some skin exposed. Take care not to burn.