Help me get healthy! Deb Coleman, a reader from New Mexico, wants better skin, less pain and more control over her eating--Dr. Deb has some all-natural advice.(REDO YOU: PERSONAL CARE)

Many of us can relate to Deb Coleman's health issues [see box, at left, for details]. The good news is that with dietary diligence and a few supplements, Deb can see positive changes in her health and achieve reduced joint pain, radiant skin and improved digestion. The following five changes would be a good first step.

1. Start the day strong. Deb should begin with breakfast and cut down on coffee. When she chooses donuts, her whole day begins off balance. She needs foods with staying power, such as protein and whole grains. Breakfast success begins with a well-stocked pantry and refrigerator. Staples include eggs, cottage cheese, yogurt, multigrain bread, nut butters, low-fat milk and cheese (or soymilk), fresh or frozen fruit, flaxseed, beans, nuts (walnuts, almonds, pecans), oats and protein powder. Deb should try eggs and veggies, protein shakes, or some oatmeal spiked with protein powder, ground flax and blueberries.

2. Cut the caffeine. Instead of brewing an entire pot, Deb needs to wean herself from coffee altogether. Given her complaints, coffee is not a good choice. For one, the acid, caffeine, tar and oils irritate the stomach and trigger excess acid production, which contributes to acid reflux in the throat and may be responsible for her heartburn. Coffee can also contribute to irritable bowel syndrome with alternating diarrhea and constipation. Coffee acts as a diuretic, can leave the skin dehydrated and may cause the body to lose important vitamins and minerals, including vitamins B and C, calcium, iron and zinc. Coffee may contribute to hormonal imbalances. Because quitting cold turkey often causes distress, Deb could cut her coffee intake in half and drink up to three cups daily of green tea. Drinking plenty of water throughout the day is important, especially when exercising.

3. Weed out the pantry. No more donuts or chips, or any other foods that trigger bingeing. To prevent overeating, keep a stash of snack bars (with around 250 calories and at least 10-20g) and ready-to-drink whey protein beverages. These will help balance blood sugar and stave off hunger for a few hours. Focus on healthful meals consisting of protein (chicken, fish, tofu, lean grass-fed beef), dark green veggies (broccoli, kale, asparagus, chard, spinach) and whole grains (brown rice, quinoa). An occasional glass of wine is fine. Pinot Noir has a high concentration of the healthful antioxidant resveratrol.

For one month, Deb should avoid veggies from the nightshade family, including tomatoes, potatoes, bell pepper and eggplant. Her arthritis symptoms may improve. Studies have linked consumption of foods in this family to increased inflammation.

4. Supplement your diet. To help with digestion and elimination, Deb would benefit from taking digestive enzymes with meals and starting her day with probiotics. A full-spectrum digestive enzyme can improve digestion and decrease indigestion, heartburn, constipation, gas and bloating. Products should contain amylase, protease, lipase, lactase, cellulase, sucrase, maltase and hydrochloric acid. Probiotics, also called friendly bacteria, are living microorganisms in the intestines. They aid in digestion and reduce acid reflux. A good probiotic supplement will help support Deb's digestive and immune systems.

Taking more fish oil and/or adding additional flaxseed oil can improve skin (eating more fish and less sugar and other carbs also eases puffiness and improves skin's texture). Find a good multivitamin, ...