Carl （Host from “Today”）： Well， if youre not feeling your best today， dont just reach for the painkillers. Today nutritionist Joanna McMillan is here to show us how you can eat your way to better health and deal with some of those things out there that trouble us.

Joanna McMilla （Nutritionist）： And you can， Carl.

Carl： Lets talk about memory first of all.

Joanna： Yeah， well this is the first one I want to point out the obvious one， which is water. If youre even just mildly 1）dehydrated， we know that as little as 1% dehydration will affect the performance of your brain.

Carl： Mmm.

Joanna： So if you are struggling with memory and brain function， being hydrated is the first thing. But the little one weve got in the front is a bowl of 2）sage oil， which is actually not that easy to find here in Australia， but its a common supplement overseas. And there are a few studies， I mean for hundreds of years， that say sage and sage oil have 3）reputedly helped with memory. But weve now got a few studies to back that up and to show that people taking the sage supplements actually did perform better on word recall and other memory tests.

Carl： You had trouble getting it. How do we all find it？

Joanna： Yeah， well youve gotta find it online， or you can…you can certainly use sage， but sage is quite a strong herb…

Carl： Mmm.

Joanna： …you know， most often youll find it in sort of a chicken stuffing…

Carl： Mmm.

Joanna： or something， so you can certainly use it in your cooking and use more sage throughout the day， but to get a sage oil supplement you probably have to buy it online.

Carl： Alright， lets keep rolling. 4）Peppermint for 5）irritable bowel syndrome.

Joanna： Yeah， well， peppermint， this is， researchers in 6）Adelaide have shown one of the things that happens in an irritable bowel is that you have very sensitive 7）nerve endings， and that makes your 8）gut over-contract and react too readily to the foods. Peppermint has 9）volatile compounds in there that help to numb the nerve endings， and that calms your gut down. So a lot of irritable bowel supplements will have peppermint included， but you can simply have peppermint in a glass of water or make peppermint tea. Very， very soothing on the gut. Carl： Alright. Next？

Joanna： Bad breath. Well， this is parsley， which， again， its got 10）antibacterial qualities. What can often be going on in bad breath is that theres bacterial 11）fermentation going on in your mouth thats causing that bad breath， or down in your stomach， and this will help as an antibacterial aid. But I hasten to add thats kind of putting a plaster over the problem. Youve got to look at why is that happening and try to sort the problem.

Carl： What about when youre working out at the gym and the guy next to you running has got really bad breath？ Like， do you just take it that…？

Joanna： You can rock-up with a bunch of parsley （laughing）…

Carl： thats cool， yeah.

Joanna： （laughing） Get helpful.

Carl： So those people working at gyms across Australia just…just run with your peppermint…

Joanna： （laughing）

Carl： Hey， big 12）fella， try some peppermint. （laughing）

Joanna： Its all those boys in the gym on high protein diets…

Carl： Exactly.

Joanna： Thats the problem. Okay， so ginger is very good for 13）nausea or for 14）heartburn， so you know the ginger， when you go and have your sushi…

Carl： Mmm.

Joanna： Not the dyed pink stuff， but the proper looking， this ginger colour. If youve got heartburn， try taking a few pieces of that pickled ginger. Cures it.

Carl： Ginger is 15）fantastical around， isnt it？

Joanna： Yeah. So and also if youve got nausea because youre getting 16）chemotherapy or youre pregnant， or any other cause of nausea， then ginger， either just raw like this or steep it in some hot water and have it as a tea…

Carl： And finally， spinach.

Joanna： The last thing. You know Im always talking about having more 17）leafy greens. Well， this， again， if you get a headache or youve got a 18）migraine， having a bowl of 19）spinach is， you know， is not going to help you. However， if you get regular headaches and migraines， one of the causes may be that youre low in magnesium， and leafy greens， like this dark green spinach， that we have here， is an excellent source of 20）magnesium.

Carl： Mmm.

Joanna： So try to include these kind of leafy greens in your diet every day， and it will help to reduce the 21）instance of those headaches.

Carl： Beautiful. Great advice there， Joanna. Thank you.

Joanna： Thank you.

Carl： And more information on our websites， Lisa

卡爾（《今日》主持人）：如果你感到不舒服，別急著吃止痛藥。今天，營養(yǎng)學(xué)家喬安娜·麥肯米蘭在這里告訴我們?nèi)绾瓮ㄟ^膳食來改善健康狀況以及解決那些困擾我們的類似問題。

喬安娜·麥肯米蘭（營養(yǎng)學(xué)家）：你也可以改變（健康狀況），卡爾。

卡爾：讓我們首先來說記憶的問題。喬安娜：好，這是我想第一個指出來的，很明顯是水。即使你只是輕微地脫水，我們知道缺1%那么少的水也會影響你的大腦活動。

卡爾：嗯。

喬安娜：因此如果你在為記憶和大腦功能的問題而煩惱時，補(bǔ)水是第一位的。接著就是一碗鼠尾草油。這種油在澳大利亞很難找到，在海外的供應(yīng)卻很常見。有一些研究，我的意思是幾百年以來，這些研究都表明鼠尾草以及鼠尾草油都被普遍認(rèn)為有助于增強(qiáng)記憶力。現(xiàn)在我們有研究可以證實(shí)那個說法，并且表明攝取鼠尾草成分的人確實(shí)在單詞復(fù)述和其他記憶測試中有更好的表現(xiàn)。

卡爾：要想找到鼠尾草油很困難。我們怎樣才能得到它呢？

喬安娜：對，你必須上網(wǎng)去找，或者你也可以食用鼠尾草，但是它的藥性很強(qiáng)。

卡爾：嗯。

喬安娜：你知道的，通常你會在烹飪雞肉的填料里找到它……

卡爾：嗯。

喬安娜：或者是其他東西里面找到，因此你可以在烹飪時放鼠尾草，在一天中多食用鼠尾草，但是要想得到鼠尾草油就可能要上網(wǎng)去買了。

卡爾：好，讓我們繼續(xù)往下說。用薄荷來治療腸道易激綜合癥。

喬安娜：是的，薄荷。阿德萊德（譯者注：澳大利亞港口城市）的研究者發(fā)現(xiàn)，腸道易激癥的一個病因是患者有非常敏感的神經(jīng)末梢而導(dǎo)致腸道收縮過度，對食物的反應(yīng)過快。薄荷含有揮發(fā)性的混合物，可以麻痹腸道的神經(jīng)末梢，減緩腸道的反應(yīng)。因此治療腸道易激綜合癥的藥物中會含薄荷，但是你可以簡單地喝一杯薄荷水或泡一杯薄荷茶，就能夠很好地舒緩腸道。

卡爾：好的，下一個？

喬安娜：口臭。要用歐芹治療，芹菜同樣具有抗菌性。造成口臭的原因是在口腔或者腸胃里面細(xì)菌的發(fā)酵，而芹菜能夠起到抗菌的作用。但是我必須指出這是治標(biāo)不治本。你必須找出病因，對癥下藥。

卡爾：那如果你在健身房，旁邊那個跑步的男人有口臭，你會怎么辦呢？就像，你懂我什么意思嗎？

喬安娜：你可以拿一把芹菜（笑）……

卡爾：這很帥，對吧？

喬安娜：（笑）這很有用。

卡爾：所以那些在澳大利亞健身房的人都邊跑邊拿著你的芹菜？

喬安娜：（笑）

卡爾：嘿，大個子，來點(diǎn)芹菜吧。（笑）

喬安娜：這都是因?yàn)槟切┰诮∩矸康哪腥藬z取了過高的蛋白質(zhì)。

卡爾：完全正確。

喬安娜：這是個問題。好，姜對治療惡心和心痛很有用。你知道姜吧，你吃壽司的時候……

卡爾：嗯。

喬安娜：但這里指的不是日本的紫姜，而是一般的那種姜。如果你有心痛癥，試著嘗幾片泡姜。很有用。

卡爾：姜隨處可見，不是嗎？

喬安娜：對。所以如果你因化療、懷孕或其他原因而感到惡心，可以吃生姜或者用它泡茶喝……

卡爾：最后，來說說菠菜。

喬安娜：這是最后一樣食物。你知道我總是在說多吃綠葉蔬菜。如果你頭疼或者偏頭痛，你知道的，吃一碗菠菜不能幫你解決問題。但是，如果你經(jīng)常頭痛或偏頭痛，其中一個原因就是你缺鎂，然而綠葉蔬菜，像這種深綠色的菠菜，富含鎂。

卡爾：嗯。

喬安娜：所以嘗試讓你每天的膳食中都有這類蔬菜，這樣會減少頭疼等癥狀。

卡爾：很好。你的建議都不錯，喬安娜，謝謝你。

喬安娜：謝謝。

卡爾：接下來是更多我們網(wǎng)站上的內(nèi)容，麗莎。