Avoid salami for headaches and soda for joint pain – expert reveals best and worst foods for common ailments 

IF you suffer from headaches it’s best to avoid salami on your pizza.

That’s according to Lisa Sasson, a dietician at New York University, who also said those with achy joints should steer clear of fizzy drinks.

She says small dietary tweaks can relieve common ailments, although everyone reacts differently to foods.

Bloating, fatigue and heartburn are problems that plague millions of people.

But lifestyle tricks CAN help.

Lisa revealed to DailyMail.com which items to eat and avoid for seven health ailments.

Migraines

Avoid: Salami, fizzy drinks, avocado

Eat: Almonds, blueberries, water

Headaches can be triggered by sugar, which fizzy drinks are abundant in, and overly processed foods such as deli meats.

Avocados and bananas, although healthy, contain tyramine when overripe. The body can struggle to break this down, which may trigger headaches.

Antioxidants, in foods like berries and other fruit and veg, can keep oxygen levels up in the blood, as an imbalance can cause headaches.

Magnesium is often recommended for migraine sufferers, of which almonds, leafy vegetables and beans are rich in.

Often headaches come down to dehydration, so it’s always important to keep hydration levels up with water and foods such as cucumber and watermelon.

Joint and back pain

Avoid: Fizzy drinks, read meat, fries

Eat: Salmon, almonds, cabbage

Joint and back pain are incredibly common – and so is the taste for a delicious beef burger and fries.

But red meat and fried, processed food can contribute to inflammation.

On the other hand, research shows that glutamine is anti-inflammatory, and is found in foods including cabbage, eggs, milk and beans.

Omega oils may work in the opposite direction to fight aches and pains. Think salmon, mackerel, sardines and olive oil.

Potassium is also a critical component for fighting joint pain.

Nuts like almonds and cashews, as well as bananas and avocados, can be excellent sources of potassium.

Fatigue

Avoid: Fast food, candy, sweets 

Eat: Bananas, nuts, water

When fatigued or tired it’s easy to reach for coffee. But Lisa says the most important fluid is water, which prevents the body having to work harder due to dehydration.

Potassium is an electrolyte the body needs for normal function of the nerves and muscles. To keep them well oiled, eat bananas, baked potatoes, oranges and turkey.

Nuts are a source of energy that won’t leave you feeling bogged down, like carbs can.

Too much carbohydrate can lead to a blood sugar spike which may slow you down more later.

Because of this, Lisa recommends against sweets like cookies and candies throughout the day, which can send you on a rollercoaster sugar high.

Insomnia

Avoid: Coffee, alcohol, cookies 

Eat: Salmon, milk, kiwi

Lack of sleep? Your worst enemy is coffee, as this can further disrupt your sleep pattern, as caffeine can last hours in the system, Lisa says.

Sugar has the same effect, so steer clear of the cookies.

A “night cap” may help you drift off, but Lisa doesn’t recommend alcohol, as it can cause disruption to sleep throughout the night, which we leave you more tired the next day.

Foods that support the production of melatonin – a sleep-inducing hormone that raises as the sun goes down – include cow’s milk, salmon and turkey. 

Meanwhile, the antioxidants in fruits like kiwis can help reduce stress and help a person both fall asleep faster and stay asleep longer, studies show.

Stress

Avoid: Alcohol, coffee, fizzy drinks

Eat: Avocado, olive oil, oysters

You may think that a few cocktails are the medicine to a stressful week. But a hangover is the last thing you need if you’re going through a stressful time.

Coffee and fizzy drinks should also be limited because they increase cortisol (the stress hormone) levels, Lisa says.

But stock up on magnesium-rich avocados to ease stress, and Omegas in foods such as olive oil.

Omega fatty acids boost levels of serotonin in the brain, which is a hormone that essentially improves mood.

Another vitamin beneficial for mood and brain health is B12, found in oysters and Marmite. 

Bloating

Avoid: Beans, milk, fizzy drinks

Eat: Watermelon, strawberries, tofu 

Bloating is often a reaction to the foods we eat. If an intolerance is at play, the main culprits are usually lactose (dairy) or gluten (wheat).

Foods that are harder for the body to digest, and therefore can cause bloating, include beans, which are high in fibre.

Lisa says in some cases, however, foods high in fibre can also help relieve bloating. Fibre is important for digestive health and prevents against diseases.

Carbonated drinks are unlikely to do any favours for someone prone to boating, Lisa says, but water will help. 

Foods high in hydration include watermelon, cucumber and strawberries.

Lisa also recommends trying replacing meat products with tofu, a protein-source that is unlikely to cause as much discomfort as meat.

Heartburn

Avoid: Spicy food, cheese, fast food

Eat: Oatmeal, potatoes, broccoli

If heartburn is a regular occurrence for you, you’ve likely heard to stay away from spicy food, which is a big trigger.

Fatty foods can have the same effect, whether that be processed food, fried foods or cheese.

Foods that absorb stomach acid can prevent it from coming back up. These include starchy foods such as oatmeal and potatoes.

Vitamin C can also prevent the irritation caused by escaped stomach acid. Fill up on broccoli, along with many other green vegetables.