Food Rx: The Natural Way to Health

Want to become healthy the natural way? Start with your diet.

By Julie Weingarden-Dubin, published on March 01, 2003 - last reviewed on March 31, 2008

Build Your Bones and More

Milk isn't the only thing that prevents bone deterioration. Tea contains fluoride and flavonoids that include estrogen-like plant derivatives—both of which may enhance bone strength. A Taiwanese study published in the Archives of Internal Medicine surveyed 1,037 men and women who were longtime tea drinkers. Increased bone density was found in people who drank an average of two cups a day of black, green, or oolong tea for at least six years.

There are many foods helpful in keeping a strong frame, including collards, broccoli, sesame seeds, sardines and, yes, soy. Postmenopausal women with high concentrations of soy in their diet had stronger bone health according to a study at the University of Illinois at Urbana-Champaign. "Regular inclusion of soy in the diet protects the bones," says Weil. "But it's important for young women to know that you can't reverse osteoporosis by suddenly trying to increase your calcium intake at menopause."

Soy is also important in reducing postmenopausal symptoms. An Australian study of 58 women found a 40 percent decrease in hot flashes among those who consumed 45 grams of soy flour a day over a 12-week period. Not a bad alternative to hormone replacement therapy (HRT), especially in light of HRT's risks—such as coronary heart disease, stroke and blood clots.

Soy, and other vegetables and fruits, contain phytoestrogens—plant compounds that mimic estrogen hormones in animals. "The more women eat a plant-based diet, the more likely they will have less trouble at menopause," Weil says. "That does not mean a vegetarian diet but a diet that emphasizes fruits and vegetables and is low in animal fats."

Mind Over Munchies—Changing Your Ways

You've digested all of this foodwise information—so, now what? Do you start downing bottles of wine, eating tons of chocolate and topping everything with nuts? The challenge ahead is sensibly changing your eating habits and making them stick. Remember that you have high-energy cycles and low-energy cycles throughout the day, says Thayer. Your energy is up in the morning, low in late afternoon, and lowest before bed. "When you are aware that these periods occur, you need to grit your teeth and not give in," he says. He also advises taking a short, brisk daily walk. It will temporarily raise your energy, and with increased energy you can resist food urges.