Over the next few weeks I am going to be sharing my book on anti-aging.. Turning Back the Clock. Some of the strategies have been included in other posts on the various areas of health that can accelerate the natural aging process, but in this book I bring them all together. Some of you may have already followed the series that I posts in February 2016, but I hope enough time has passed for you to find it worth another look.
It is my 65th birthday today so I am looking to lose 10 years somewhere.. it may be my memory…however Paul Andruss has sent this that I thought I would share here… he does know how to brighten a girl’s day….
Anyway.. on with the next chapter in Turning Back the Clock.
This is a natural anti-aging programme. We all age but many of us are assisting the process with diet and lifestyle choices. This book takes a look at the physical, mental and emotional aspects of aging and how a little attitude adjustment goes a long way!
CHAPTER TWO – ANTI-AGING AND A HEALTHY BODY REQUIRES THE CORRECT PH BALANCE.
Health and energy and long life all begin with a correct pH balance. The pH balance refers to the acidity or alkalinity of every living organism. The scale for measuring this balance is called Potential for Hydrogen or pH balance and each system or organ has its optimum balance for health. The scale goes from 0 to 14 with 7.0 being neutral with anything above 7 as alkaline and anything below 7 being acidic. Each step up or down is ten times the previous which means that even a change of .1 will have an effect on your body.
For example human blood stays in a very narrow pH range between 7.35 and 7.45. If the balance goes either side of this there will be varying symptoms of disease. In fact if the pH level drops too much below 6.8 or above 7.8 the heart can stop.
This illustrates how critical this level of acidity and alkalinity is for our health.
If you already have a health problem
If you have a health problem you are very likely to be acidic. Some of the early symptoms are acid after eating, acne, panic attacks, cold hands and feet, food allergies, bloating, mild headaches and fatigue. Sound familiar?
More acute symptoms are cold sores, depression, migraines, asthma, hives, and urinary infections (urine pH should be between 7.0 and 7.2. Under 5.3 you cannot absorb vitamins and minerals), hair loss, fungal infections and numbness and tingling.
Advanced symptoms are the diseases such as Crohn’s disease, MS, Leukaemia, Peptic ulcers, Cancer (thrives in a balance of 4.5 to 5.0), Hodgkin’s Disease, Tuberculosis, Lupus and Rheumatoid arthritis and Osteoporosis.
For example, an aging problem that both men and women are likely to experience is osteoporosis. One of the primary causes of osteoporosis is a lifetime of eating too much daily protein and refined sugars. This is very acid forming and necessitates the body continually pulling calcium from the bones to buffer this acidity. Animal protein is somewhat worse than vegetarian protein foods, but all exert an acidic effect. Eating a diet high in processed foods that contain a high sugar content also results in an increase in high acidity.
Too much acid will decrease the energy production in the cells and the ability to repair damaged cells. The body is unable to detox heavy metals and allows tumour cells to thrive. It will also cause a depressed immune system leaving the body wide open to infections.
As we age, we gradually dry up at the cellular level. As we get older cells get thicker. As a result the amounts of vital nutrients and oxygen brought into them declines while the amount of toxins and metabolic waste products increases. The end result is loss of youthful cell function and the start of degenerative diseases and a steady aging process.
What causes too much acid in the body?
An acidic balance occurs from eating an acid forming diet, stress, toxicity in our environment and lack of absorption of alkaline forming minerals. If the body cannot get enough alkaline forming minerals such as calcium from the diet it will borrow from our reserves, namely the calcium stored in the bones which leads to osteoporosis.
All food is burned to an ash in the body. Food ash is neutral, acid or alkaline depending on the mineral content of the food. To be considered alkaline forming the minerals sodium, potassium, calcium and magnesium are predominant. If it is acidic forming the ash will contain sulphur, phosphorus and chlorine.
To be healthy the body needs to be in the ratio of 4 – 1. Four parts alkaline and one part acid.
Just because a food is acid to begin with does not mean that it is acidic forming once it has gone through the digestive process. For example, a lemon is citrus and acidic but the ash it produces is alkaline.
There are some physical causes for an acid build up in the stomach that can then lead to a disruption in the acid balances in other systems of the body. Eating too much at one time can result in inadequate processing in the stomach. We are all familiar with that overstuffed feeling that we get when we have eaten too much. If you eat too fast you can compound this problem and the stomach is simply not large enough nor can it produce sufficient processing power to deal with the amount of food in a short space of time.
We have also lost the art of relaxing after a meal, rushing around trying to cope with modern life does zero for the digestive process. I am sure that we can all remember when we were children that we were never allowed to swim or run around for at least two hours after a main meal. Digestion takes a great deal of energy and if you divert that energy towards vigorous exercise, food is not processed properly leading to stomach cramps and increased acidity.
Eating plan for acidity/alkaline balance if you are already experiencing high acidity related health problems that are making you feel older than you are!
It is important that you eat regularly and moderately to provide you with the nutrients that you require and to allow your body to process those nutrients to make them as accessible as possible for your body.
Your main meals are breakfast, lunch and dinner with three snacks in between depending on your energy requirements. The older we get the less we need to snack between meals especially if they are sugary in nature. Main meals should consist of some wholegrain or vegetable carbohydrate, animal or plant protein and a small amount of healthy fats. Always chew food slowly and if you put your knife and fork down between each mouthful you should be eating at the correct pace. If there is someone in your family who always finishes their meal after you then make it a point to slow down so that they finish first.
After a heavier than normal meal always try and relax for at least half an hour before moving around and certainly leave at least two hours before rigorous exercise.
Drinking a small cup of peppermint tea after a meal will aid digestion and it is better to eat fruit as a starter rather than a dessert as it digests much quicker than any other food. If you eat fruit within half an hour of a heavy meal it can cause a disruption to the digestive process.
Intermittent Fasting is also a way to allow your digestive system to process foods thoroughly over sixteen hours whilst you eat within the other 8 hours. If you are not hugely active then eating two main meals with a small amount of fruit as a snack is quite easy to get used to and has been shown to reduce the risk for diseases such as diabetes.
Most people who follow this diet will fast on two days a week with meals adding up to 500 to 600 calories of high density nutritional foods. However, it is tempting then on the other five days to roll the boat out. I find eating two meals a day with a piece of fruit in between, within an 8 hour window every day to be easier to stick to.
Foods that should be avoided.
Foods have different acid and alkaline properties. Some are acidic in the mouth but form alkaline ash; others are so heavily processed that they will turn to acidic ash in the stomach. If you suffer already from acid reflux or peptic ulcers you should follow the following recommendations as strictly as possible. This also applies if you have some of the more common degenerative diseases such as arthritis as an acid environment is perfect.
If you would simply like to ensure the correct pH balance in your body then you can adopt a 60/40 approach and ensure that acid forming foods are only included in your diet once a day. If you suffer from any chronic diseases then for the next six weeks I suggest you follow these guidelines. Make a note in any change in symptoms and if you find that they have improved then this ratio is something you might like to stay with longer term.
Very, very acidic ash forming foods that should be totally avoided are
All soft drinks, More than a cup of coffee per day especially with cream and sugar combined, alcohol in general but particularly cheap wine and beer, refined sugars in commercially produced white flour bread, cakes, sweets and biscuits and artificial sweeteners.
Salt should be used very sparingly, as it is acid forming as well as raising blood pressure.
Very acidic forming foods that can be included 20% of your daily diet are:
Chicken, turkey, fish, shellfish, lamb, beef, pork and other lean proteins.
Oranges (nectarines are okay)
Moderately acidic forming foods that can be included up to 30% of your daily diet.
Wholegrains, brown rice, corn, oats, lentils, walnuts, rye, wholegrain pastas, sunflower seeds, Pumpkin seeds, good quality wines, organic fresh coffee, yoghurt, milk and cheese. Slightly Acidic cranberries and all the beans.
ALKALINE FOODS THAT CAN BE INCLUDED FREELY EVERY DAY. (note that although some of these fruits contain natural fruit sugar they are alkaline. If however you are pre-diabetic or diabetic then you sould limit your fruit intake to one piece per day. Also avoid high sugar juices and instead substitute vegetables.
Figs, olives, apricots (dried as snack three), avocados, carrots, Spinach, Cabbage, Dates (three on salads), kiwis, limes, raspberries, strawberries, asparagus, bananas, celery, beetroot, melon, lettuce, parsley, pineapple, pomegranate (if available) nectarines, cherries, grapefruit, tomatoes, cucumber, cauliflower, lemons, string beans, peaches, mushrooms (shitake if not too expensive), watermelon, courgettes, apples and pears.
Are most fruit and vegetables alkaline forming?
Yes they are which is why I so often encourage people to move to a much higher level of vegetables and moderate fruit content in their diet. Ideally 80% of your diet should be unprocessed, fresh and preferably raw foods. However we are not going to go that far to begin with so I have set a 20% guideline for animal proteins, 30% for grains etc. and 50% for fruit and vegetables.
Some other neutral foods that you can use in moderation in the 20% field are the oils and butter and milk. These are classified, as neutral but should be used carefully if you are hoping to lose some weight.
What about sauces for foods?
It is much better to make your own sauces from natural ingredients. It is the sugars in processed sauces that cause much of the acid effect. You can use olive oil or a little butter on vegetables and make salad dressings with olive oil and herbs. I find now that sauces, unless they are very light have become very cloying and take away the natural taste of the food.
PUTTING THE PLAN INTO PRACTICE.
A really good alkaline start to the day is the juice of half a lemon in hot water. Despite being an acid fruit, lemons are alkaline forming and also get your intestines moving. It also gives you a jolt of vitamin C.. I use an enamel protecting toothpaste and that is one thing to consider when having lemon juice every day.
Rotating your foods is always a good idea as most of us can build up an intolerance to foods that we eat every day and this can have an acidic effect on the body. I have given you some guidelines for rotating certain foods such as carbohydrates to not only get the maximum benefit from them but to also minimise any intolerances you might have.
CARBOYDRATES. SHOULD BE 30% OF YOUR DAILY INTAKE.
The latest word from some of the experts in the field of nutrition is that you should drastically limit your grains in your diet. There is certainly evidence to suggest that a high intake of refined grains are not beneficial and might lead to health problems. However, there is one very good reason for that. They are industrially produced and contain little nutrition, too many additives and usually a lot of added sugar. If you eat a great deal of cookies, processed white bread, certain breakfast cereals and cakes you will be ingesting sugars which are highly acidic.
A proportion of your diet should include wholegrains that have been minimally processed so that you obtain all the nutrition including B-vitamins that are stripped when refined. You also need the fibre they contain and by eating wholegrains you can reduce your protein levels and help reduce their acid content.
Whole-wheat or wholegrain bread, whole-wheat Pitta breads, shredded wheat, whole-wheat pasta, Rye Crisp breads, Pumpernickel, mashed parsnip. Cornflakes, Corn Tortillas, Porridge oats, sugar free muesli, Brown Rice, oatcakes, potatoes.
As you will see I have grouped these together in approximate wheat, corn, rice and oat days with the occasional potato thrown in. If you have a wheat intolerance only eating it every 4 to 5 days may well help you with any related allergy symptoms. Your body is designed to remove toxins from the body efficiently provided you are only eating them every four or five days.
PROTEINS AND FATS. ROTATE THESE SO THAT YOU ARE ONLY HAVING THEM AT LEAST 3 OR 4 DAYS APART. SHOULD ONLY BE 20% OF YOUR DAILY INTAKE.
We need protein and also some acid forming foods in our diet otherwise the balance goes too far the other way. We also need healthy fat and apart from extra virgin olive oil, lean protein with a little fat is not harmful. If you do not suffer from arthritis or acid digestive problems, eating a little more lean protein should not be a problem.
Lean meat beef, lamb, fish both healthy fat varieties such as salmon and white fish, chicken, turkey, Feta cheese, eggs etc.
Try to have red meat only once a week.
Try to get organic if you can but good quality anyway.
Use olive oil for cooking and on bread wherever possible.
Use butter as a spread rather than hydrogenated margarine.
For snacking eat walnuts (14 per day), almonds, Seeds such as pumpkin (all unsalted).
Use avocado a couple of times a week as a vegetarian alternative. You can also use tofu but watch any fat it is mixed with.
Avoid salted processed meats such as bacon and ham except for once a week.
FRUIT AND VEGETABLES. MINIMUM 50% OF DIET. RAW WHENEVER POSSIBLE.
Eat what you like from the list of alkaline forming foods above.
If you like to drink fresh fruit juice, unsweetened are best – they are available freshly squeezed in the supermarket or make at home, but need to be drunk on the day. I do suggest especially if you are trying to lose weight that you dilute with some sparkling mineral water, halving the sugar content. Most fruit juices are made with the higher sugar variety including oranges which burns to an acid ash. I suggest going with vegetable juices such as carrot.
Drink plenty of water, herbal teas etc. and what you like from the list of alkaline forming foods above.
N.B The above guidelines are suggested to reduce your acidity especially if you are already experiencing related chronic diseases such as arthritis. After six weeks you should experience more energy, better skin tone and less of the aches and pains we associate with getting older.
Make a note of your symptoms such as joint pain, headaches, lack of energy at this point and then make a note of how you are feeling each week. I would be interested to get your feedback at the end of the six weeks.
©Sally Cronin Turning Back the Clock 2013
CHAPTER THREE – THE HORMONE FACTOR
A little about me from a nutritional perspective. Although I write a lot of fiction, I actually wrote my first two books on health, the first one, Size Matters, a weight loss programme 20 years ago. I qualified as a nutritional therapist and practiced in Ireland and the UK as well as being a consultant for radio. My first centre was in Ireland, the Cronin Diet Advisory Centre and my second book, Just Food for Health was written as my client’s workbook. Here are my health books including a men’s health manual and my anti-aging book.
All available in Ebook from: http://www.amazon.com/Sally-Cronin/e/B0096REZM2
And Amazon UK: http://www.amazon.co.uk/Sally-Georgina-Cronin/e/B003B7O0T6
Comprehensive guide to the body, and the major organs and the nutrients needed to be healthy 360 pages, A4: http://www.moyhill.com/html/just_food_for_health.html
Thank you for dropping in and if you have any questions fire away.. If you would like to as a private question then my email is email@example.com. I am no longer in practice and only too pleased to help in any way I can. thanks Sally