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The Rx: Cherries The Target: Arthritis, muscle pain The Dose: 45 daily Compounds in cherries called anthocyanins—the same phytonutrients that give cherries their rich ruby hue—are powerful antioxidants that work two ways to tamp down pain. “They block inflammation and they inhibit pain enzymes, just like aspirin, naproxen, and other nonsteroidal anti-inflammatories,” says Muraleedharan Nair, PhD, natural products chemist at Michigan State University’s College of Agricultural and Natural Resources. One study in the Journal of Nutrition showed that people who ate a bowl of cherries for breakfast reduced a major marker of inflamma- tion by 25%. Other researchers found less muscle pain in runners who drank 12 ounces of tart cherry juice twice daily for 7 days before a distance run. The Rx: Coffee The Target: Headaches The Dose: Two 4-ounce cups Coffee isn’t just a morning pick-me-up. It’s good medicine. “Caffeine helps reduce pain by narrowing the dilated blood vessels that develop with headaches,” says Andrew Weil, M.D., founder and director of the Arizona Center for Integrative Medicine. And coffee delivers a one-two punch by reducing pain-promoting compounds and amplifying the effect of other pain relievers too. (But be warned: If you’re a java junkie, too much caffeine can have the opposite effect. When you quit, you can get withdrawal headaches. Coffee works as a headache reliever only if you don’t consume it regularly.) Disclaimer: Nothing contained in this magazine is intended to provide health care advice. Should you have any health care-related questions, please call or see your physician or other health care provider. Consult your physician or health care provider before beginning any nutrition program as you would any other weight loss or weight maintenance program. Summer/Fall 2013 • FitnessX.com 47. The Rx: Ginger The Target: Migraines, arthritis, sore muscles The Dose: 1/4 teaspoon daily This spicy root is a traditional stomach soother, easing seasickness and nausea. It’s believed to work by breaking up intestinal gas and possibly blocking a receptor in the gut that induces vomiting. But there are good reasons to eat ginger even when you’re not doubled over. Another natu- ral aspirin impersonator and anti-inflammatory, it can offer relief from migraines, arthritis pain, and muscle aches. There are plenty of ways to include ginger in your diet. Add it grated into Asian dishes, smoothies, and juice. Or make ginger tea by placing sliced, peeled gingerroot in boiling water and letting it steep for 15 minutes. For ginger lemon- ade, combine grated gingerroot, lemon juice, and honey with ice water. GOOD HEALTH