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BillyBow Photography The Rx: Cranberry Juice The Target: Ulcers The Dose: 1 cup daily Ulcers are the result of a pathogen called H. pylori, which attacks the protec- tive lining of the stomach or small intestine. Antibiotics are the usual cure, but you can help prevent ulcers in the first place by drinking cranberry juice, thanks to its ability to block H. pylori from adhering to the stomach lining. One study found that just under a cup a day for 3 weeks eliminated almost 20% of all cases of H. pylori infection—without drugs. But the juice becomes inflam- matory when it’s loaded with sugar, so grab a bottle of 100% natural cranberry juice. If it’s too bitter, add water or a natural sweetener such as stevia. The Rx: Salmon, Herring, Sardines The Target: Achy back, neck, joints The Dose: Two to three 3-ounce servings weekly Eating fish low in mercury and high in omega-3 fatty acids can help relieve back pain. In a healthy back, blood vessels at the edge of spinal disks transport crucial nutrients to those disks. If blood flow is diminished, the disks lose their source of oxygen and other nutrients, and they begin to degenerate, says Neal D. Barnard, M.D., author of Foods That Fight Pain. Omega-3s help by improving blood flow and tamping down inflammation in blood vessels and nerves. But for the full ef- fect, you may need supplements. One study in the journal Surgical Neurology found that taking 1,200 mg or more of EPA and DHA per day could reduce both back and neck pain. And there are added bonuses: “Any amount of fish oil is beneficial for cardiovascular protection and mood elevation,” says Joseph C. Maroon, M.D., the study’s lead researcher. A study in the journal Pain found that people are more aware of their discomfort when they’re glum. (An additional bonus: Omega-3s also may reduce brain shrinkage.) The Rx: Mint The Target: IBS, headaches The Dose: 1 cup of tea daily Chewing on peppermint can freshen your breath, but there’s another reason you should try the herb. The menthol in peppermint helps prevent muscle spasms, one of the reasons peppermint oil effectively treats irritable bowel syndrome. The oil is also useful for relieving headaches. Rub some on your temples or wrists and breathe in the minty scent. Botanist James A. Duke, PhD, author of The Green Pharmacy Guide to Healing Foods, recommends brewing mint tea for any type of pain. Pour boiling water over peppermint leaves and steep until the tea is as strong as you like. Add wintergreen leaves for an extra pain-fighting boost; a compound in wintergreen called methyl salicylate blocks the enzymes that cause inflammation and pain. “You could call it herbal aspirin,” he says. A final squeeze of lemon will help you extract as many pain-reducing chemicals as possible from the plants. Natural Healing Remedies GOOD HEALTH 46. FitnessX.com • Summer/Fall 2013