Smorgasbord Health Column – Nutrients we need – B5 – Pantothenic Acid


Welcome to the next in the series on nutrients the body needs to be health and today another B Vitamin that works with other B Vitamins but also has its own role to play in the body.

You can find the other posts on the B vitamins in the Health Column directory: https://smorgasbordinvitation.wordpress.com/smorgasbord-health-column-news-nutrients-health-conditions-anti-aging/

Pantothenic acid gets its name from the Greek word pantos, meaning everywhere; because it is available in such a wide variety of foods. The problem is that much of a foods content of B5 is lost through cooking; which in another reason for eating as many fruits and vegetables as possible in the raw state.

B5 is one of the eight water-soluble B vitamins which cannot be stored by the body and have to be replenished in your daily diet. We have already covered B1, B2, and B3 and  like the others B5 plays an important role in the conversion of carbohydrates into glucose, which is burned to produce energy.

These nutrients are also needed to breakdown fats and proteins as well as promoting the health of the nervous system, skin, hair, eyes and importantly this month, the liver.

Vitamin B5 has a number of roles in the body some more critical than others. One job that is vitally important is assisting in the manufacture of red blood cells as well as sex and stress related hormones.

  • Without B5 our digestive tract would become unhealthy and we would be unable to use other vitamins as effectively. It is sometimes referred to as the ‘anti-stress’ vitamin because it is believed to enhance the activity of the immune system and help the body overcome stressful conditions.
  • Currently research is looking into the benefits of B5 and treatment for elevated LDL (unhealthy) cholesterol but there are other areas where the vitamin may be beneficial.
  • Some studies are indicating that B5 may speed up wound healing especially following surgery and as part of a B-complex supplement it may help recovery from major burns.
  • Arthritis has also come under the microscope as blood tests taken from arthritis sufferers’ show that they were suffering from a deficiency of pantothenic acid, but more study will be needed to confirm this. (I will be covering Arthritis later in the week)
  • There are rumours that taking B5 can help with wrinkles and stop your hair greying but this is not proven. However, this does not stop the cosmetic industry from claiming that shampoo and other products containing synthesised B5 can add lustre to your locks!

What are the symptoms of a deficiency?

If you are following a healthy eating plan with lots of fresh fruit, vegetables and wholegrains you will be unlikely to be suffering from B5 deficiency.

If you are suffering from a mild to moderate deficiency you might suffer from the following symptoms.

  • tiredness,
  • headaches,
  • nausea,
  • tingling in the hands,
  • depression,
  • abdominal pains,
  • insomnia,
  • burning feet,
  • muscle weakness
  • cramps.

In extreme cases personality changes can take place as well as heart problems.

What are the dietary sources of B5?

all food groups

As I have mentioned, there are a large variety of sources for the vitamin including fresh meats, vegetables and wholegrains.

If you like mushrooms and in particular Shitake mushrooms you will find that by including two or three times a week you will be getting a great B5 hit. Dairy products including cheese contain healthy amounts as do avocados, egg yolks, proteins such as beef, turkey and other poultry, shellfish and oily fish such as salmon and trout, peanuts and lentils and strawberries.

Supplements containing B5.

If you feel that your daily diet contains sufficient B-vitamins including B5 but you are still suffering from arthritis or stress related conditions; seek the advice of a medical expert who can advise you on the dosage of any supplements including B5.

If you take a multi-vitamin and mineral as I do, you will find that all the B vitamins are present and it is also sold separately under the names pantothenic acid and calcium pantothenate. You can also buy B-complex formulations, but do check that they are from a high quality producer. I have recently switched my supplements over to the spray formats which are absorbed directly into the bloodstream. To test this claim I used the spray for three months and then switched back to a multi-vitamin tablet for a month.. Within a couple of weeks, I found that I had not as much energy and switched back again.

As with all supplements you should do your research and buy the best quality product. Cheap alternatives claim to be effective but usually have less of the essential ingredient and the rest made up by fillers.

©Sally Cronin Just Food for Health – 1999 – 2018

A little bit about me nutritionally.

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 fromhttp://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 sally.cronin@moyhill.com. I am no longer in practice and only too pleased to help in any way I can. thanks Sally

 

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Smorgasbord Pet Health – Hip Dysplasia – A good reason to meet your puppy’s relatives.


Smorgasbord Pet Health

Hip dysplasia is a skeletal defect in dogs and cats.  It is far more common in dogs and it is usually an inherited problem.

Dogs have played an important part in our lives for thousands of years and certain breeds that were developed for specific tasks such as herding, guarding, hunting and pulling were inbred to strengthen certain positive traits.  Unfortunately this also strengthened certain negative traits and hip dysplasia is one of these characteristics.

Larger dogs tend to suffer the most from this condition including Boxers, Huskies, Great Danes and German Shepherds.  The more active breeds also tend to be at risk such as sheep and police dogs.

HOW DOES THE DYSPLASIA OCCUR?

At the top of the leg or femur is the femoral head and this normally rests in the socket of the joint called the acetabulum.  We normally refer to this as a ball and socket joint.

Although usually inherited, it is not often evident at birth and you might only discover that your puppy has the problem at 6 or 8 months depending on the severity of the condition.

In a puppy with the potential for dysplasia, bones will mature faster than the surrounding muscles that normally keep the two components of the joint in contact.  Additionally, the ligaments that assist the muscles in this role are stretched, as the puppy becomes more active.  The ball and socket pull further and further apart and the socket is unable to develop fully, resulting in a shallower cup than normal.  The cartilage attached to the femoral head now receives more wear and tear as it moves freely in the socket, which leads to degenerative joint disease such as Osteoarthritis.  Finally the joint parts as the femoral head disconnects completely from the joint.

Some of the symptoms that you will notice in your dog include:

  • Lameness after exercise
  • A swaying walk or waddle
  • Morning stiffness
  • Difficulty when standing up.
  • Reluctance to move.
  • Irritable temperament
  • Does not like being groomed or brushed around the hip area.
  • Symptoms worse in wet or damp weather.

You might find this video helpful courtesy of Bug and his owner.

ARE THERE ANY PREVENTATIVE MEASURES YOU CAN TAKE?

Do your research on susceptible types of dog before you buy your puppy.  It is important to always see a puppy with its mother and to buy from a registered breeder.  If your chosen breed of dog is susceptible to hip dysplasia then seeing the mother and finding out about the father will be of help.  Your breeder should also be able to show you other dogs, possibly related to your puppy that are healthy and without the condition.

You could insist on a Vet’s examination, as there are certain techniques available for determining the risk of the puppy developing the problem as it matures.

Watch your puppy very carefully as it becomes more active and pay attention to any stiffness or lameness in play. With larger dogs it is a good idea to avoid agility training or mountain walking that are likely to put additional strain on their back ends.  After 18 months old, when their joints and bone growth is mature enough you can introduce them to a higher level of activity.  Obviously some breeds are adapted for mountain work but the majority of dogs are not.

Do not try and train a large dog to sit up and beg or to stand on their hind legs for extended periods of time.

Exercise is important however as it is crucial that you develop the muscles surrounding the joints.  Walking and running for a ball is healthy, just avoid anything that requires the dog to twist and turn.  Swimming is often used as a therapy – if your dog enjoys the water then there are a few dog pools around.  It is a gentle exercise that strengthens the muscles around the joints.

If your dog is still young when the problem becomes apparent then you need to explore the various options available with your vet.  This might include surgery and even hip replacement.

If you suspect that you puppy has this problem then seek veterinary attention straight away.

Diet and a healthy weight is vital to reduce the strain on the joints as in humans and as dogs with this condition invariably suffer from arthritis they may need to be on anti-inflammatory and pain relieving drugs.

THE ALTERNATIVES.

As our pets get older, dogs and cats alike, they are going to suffer as we do from age related degenerative joint disease.  Feeding the appropriate food is essential but you can also add certain supplements into their diet. To be honest although it is convenient and allegedly a complete ‘food’, dry dog food is not a natural diet.

I have had a number of canine clients and as a preventative you can add cod liver oil, Glucosamine and Chondroitin sulphate to their diet. Because many dog foods do have these already added to consult your vet before supplementing your dog and also make sure that the brand that you are using is pet friendly.

Chondroitin helps develop the synovial fluid in the joint and the Glucosamine encourages cartilage renewal, both of these improve flexibility and improve pain levels.

Cod liver oil is rich in Omega 3 fatty acids and may relieve pain and inflammation. It also contains Vitamin D which helps keep bones healthy.

NOTE. While these may help prevent the onset of joint disease they will not be able to reverse any substantial damage. Always consult your doctor for other pain relief alternatives and never, every give your pet human painkillers.

Grooming your pet not only keeps their skin in good condition and strengthens the bond between you but also offers you an opportunity to check their entire body out for soreness or unwanted lumps.  Their reaction to you touching certain parts of their bodies will enable you to catch certain conditions early and to deal with them as quickly as possible.

Thanks for dropping by and please feel free to share.. Sally

Smorgasbord Health 2017 – Top to Toe – The Incredible structure that keeps us upright.


Smorgasbord Health 2017

Unless we break a bone or crack one, we tend to take our skeleton for granted.  As we get older we can also experience problems within the structure particularly in the joints that limit our mobility and provide an excuse for not doing quite as much exercise as we should!

However, it is never too late to help your bones as our diet and our exercise levels do have an impact on the regeneration of this essential framework.

I am going to give an overview today on our skeleton and then follow that up with a closer look at the essential nutrients needed in the formation and maintenance of our bones and the precious marrow that is held inside them.  This marrow is essential for our immune system and overall health.  Arthritis in its various forms is likely to affect most of us as we grow older and I will cover the three most common – Osteo-Arthritis, Rheumatoid Arthritis and Gout during the series. The other area that is an increasingly more prevalent problem for the elderly is osteoporosis.

The Skeleton.

We often marvel at the magnificent structures that have been built over the last few thousands of years. The pyramids remain a mystery and their complexity and their resilience to time and man’s destructive influences overawe us.

Instead of being overawed we tend to take for granted our own support structure which is actually as marvellous and as complex as any building or edifice from the ancient or civilised worlds. Buildings are in the main fixed, with the rare exception of a revolving door or floor.

Our bodies on the other hand not only have to be structurally sound but also have to move, requiring intricate and sophisticated engineering systems to maximise strength and mobility.

Every bone in our body, and there approximately 200 of them, is a particular shape because it has a specific role to play. Where flexibility is required, cartilage takes over from bone but it is the joints and ligaments that provide us with our unique ability to stand upright and move with such grace and flexibility

Obviously the skeleton provides an essential framework for our outer layer as well as supporting us as we move through life. But our bones have some vital functions that also are essential to our health and survival.

At birth we have far more bones in our body despite our small size; around 350 which over the years will fuse together into larger units. A baby’s skull has tiny bones with gaps between called fontanelles. This allows the skull to be molded sufficiently to pass through the birth canal without damage to the mother or the baby’s brain.

Not only does a baby have more bones than an adult but more cartilage, which is more flexible. As the baby grows this cartilage will harden into bone and the process continues well into a person’s late teens.

Bones lengthen in the arms and legs at each end at the growth plate, which is made up of cartilage. This cartilage slowly hardens and becomes bone and when no more cartilage is left in late teens or early 20’s, growth stops.

From a nutritional point of view these years of bone growth, fusion of the skeleton and hardening of the bones themselves is critical. Poor diet from birth into early teens can have a dramatic effect on bone health in middle age resulting in Osteo-arthritis and osteoporosis.

Bone health is not just associated with our structural skeleton because underneath this tough and solid outer layer is the soft and vital marrow where all our blood cells are produced that keep us alive. You will find more details in blood health in an upcoming series of posts.

What do we need to keep our bones healthy?

Calcium helps bone to develop. When we make new bone tissue the body first puts down a framework of a protein called collagen. Calcium from the blood then infuses the framework and when the calcium crystals have filled the entire structure the collagen and the calcium form the strength and flexibility of the bone. In a reverse process when we do not get sufficient calcium from our food or fluids, calcium is borrowed from existing bones, which of course weakens them. As calcium is not just used to manufacture bone but also to assist in neural communication and heart and lung functions, demand has to be met by taking in sufficient through diet to prevent further bone density loss.

Bone health needs to be dealt with by age group. Obviously babies, children and adolescents have a different requirement for calcium as they are in such a rapid growth phase. There are some recommendations for calcium daily requirements but because of the complex mechanism of bone development calcium is not the only requirement. Vitamin D is essential for the process as is weight bearing exercise.  Other nutrients such as Vitamin K also play a role which I will cover later in the series.

Children’s’ bodies are an eating machine that is highly efficient in taking what it requires from food and metabolising it into the required components for health. There has been a great deal of research in the last few years into the role of dairy products as a source of calcium for bone health leading to some concerns that excess dairy provided calcium may lead to accelerated bone loss rather than the reverse. However, dairy products still feature high on the list of food sources for this crucial mineral and whatever the results of current research, there is no doubt that bone health requires Calcium and Vitamin D combined with weight bearing exercise.

Best food sources of calcium

The average requirement for a child is as follows:

  • · 1 to 3 years – 500mg per day
  • · 4 to 8 years – 800mg per day
  • · 9 to 18 years – 1,300mg per day

As adults between the age of 19 and 50 we need 1,000mg per day but after 50 we need slightly more and should be taking in at least 1,200mg per day from nutritional sources. Recent research is indicating that it may be harmful to take in large doses of supplemental calcium.  https://smorgasbordinvitation.wordpress.com/2017/05/04/smorgasbord-health-2017-nutrients-in-the-news-can-take-calcium-supplements-damage-your-heart/

All these food sources will provide 300mg of calcium and it is important to obtain the mineral from as varied a source as possible so that you obtain not just the calcium, but the different nutritional benefits of the individual foods.

  • · Dairy products. Milk 250ml, Yoghurt 175ml, Cheese including low fat varieties 50gm.
  • · Fish products. Canned Salmon with bones 213gm, Canned sardines with bones 213gm.
  • · These products provide 150mg of calcium per serving.
  • · Fruit and vegetables. Oranges x 3, Figs x 6, Baked beans ½ can, Broccoli 250gm, Brussel sprouts x 10 large. Spinach 250gm.
  • · There is also calcium in seeds and nuts such as almonds, hazelnuts and sesame seeds and in fortified drinks like orange juice.

The role of Vitamin D in bone health

The importance of this Vitamin that actually thinks it is a hormone, cannot be overstressed.  It is becoming increasingly evident that this vitamin is showing signs of being deficient in many children’s diet and lifestyle resulting in far more cases of rickets or soft bones.  It is essential for so many functions within the body but is difficult to source especially in the winter months and from limited foods within the diet.

Image

Vitamin D enables calcium to leave the intestine and enter the bloodstream. It also works in the kidneys to help reabsorb calcium which might otherwise be excreted in urine.

One of the problems regarding this particular vitamin is that the best way to produce Vitamin D in the body is to get out in the sunshine, unprotected for 30 to 45 minutes 5 times a week. Exposing your hands, arms and face in this way is usually enough to satisfy the body’s requirement. In this day and age of fears about skin cancer, people are either wearing heavy sunscreens or not exposing their skins at all to sunlight. Also, as we age we become less able to utilise sun to make our Vitamin D. As we reach adulthood we tend to play outside far less than children and this limits our exposure to sunlight. Failing exposure to sunlight then we need to take in sufficient Vitamin D through our diet and this means including free-range eggs, salmon, mackerel, sardines, tuna, cod liver oil.

The last part of the bone health equation is weight bearing exercise

Apart from ensuring that we take in the right ingredients for the production of bone we also need to stimulate bone to continue growing and strengthening.

We all need frequent, weight bearing exercise. Bone is a living tissue and it constantly changes density, gaining and losing strength according to how often it is used. The old saying that I keep repeating ‘use it or lose it’ applies to our bones as well as most other parts of our body. Exercise stimulates calcium absorption in bone and bone also responds to an increase of blood flow during activity. This ensures that not only calcium but other vital nutrients are also absorbed.

The types of exercise that we take part in tends to differ at various ages but are no less important to bone health. Children, particularly during their incredible growth rate, need to not only take in the nutrients but also actively stimulate their bones into normal growth. Bones can also store calcium for later use during exercise, which makes it even more important. Walking and playing team sports, hiking, tennis, dance and martial arts are all good examples of weight bearing exercises suitable for children but certain activities need to be supervised to make sure that children are not exercising beyond their body’s capabilities. Bones are still not fully formed and joints are vulnerable to damage.

Other weight bearing exercises suitable for adults include walking, dancing, jogging, aerobics but these exercises will only benefit the bones being used and in this case it is the legs. To fully benefit the bones in the rest of the body we need to also take part in resistance exercise which uses muscular strength to improve muscle mass and strengthen bones.

The action of pulling on bone by the muscle actually stimulates it to grow so weight lifting and floor exercises such as push-ups will be very effective. Again these types of exercise should be supervised to maximise the benefits.

Our bones are hidden from view and we invariably only know we have a problem when we suffer a fracture. A couple of external indicators might give you a clue to your skeletal health and that is your teeth and nails. If they are strong and in good condition this should indicate that your bones will also be receiving sufficient calcium and Vitamin D.

As we get older a bone density test is a good idea, particularly for women who are going through the menopause and in the years following this natural process. Early detection of a problem will enable you to deal with the problem by making either some dietary changes or working the appropriate exercise into your lifestyle.

More on our bone health and the diseases we can impact by diet and lifestyle changes next time.

Smorgasbord Health – A – Z of common conditions – Arthritis – Rheumatoid.


smorgasbord A - Z

I know that many of you who follow the blog will have seen the arthritis posts earlier in the year but it is now six months and for those new to Smorgasbord, I hope you find useful.

There is no doubt that for most people once they are into their 50’s they might experience pain associated with movement. We tend to think only in terms of two types of arthritis. Rheumatoid and Osteo- Arthritis but as you will see that is not the case.

To be specific there are nearly 200 different forms of arthritis but the most common that we suffer from, particularly as we get older are Rheumatoid, Osteo and gout. I will cover Osteo- Arthritis and Gout week. Although my main focus is on the foods to avoid and those to include in your diet I will in the next posts talk about some of the alternative therapies that may help this condition.

First let’s talk about the most common of the arthritis conditions.

Rheumatoid Arthritis is an auto immune disease in which the joints, usually those of the hands and feet are inflamed. (Arthritis comes from the Greek word ‘arthron’ which means joints). This results in swelling, pain and often the eventual destruction of the joints interior.

I am sure most of you have heard of James Coburn the actor. It was obvious; as he appeared in films as he got older, that he was suffering from the disease. His hands became very deformed and he suffered from the problem in most of the joints in his body.In fact in his case it was hereditary as his father suffered from the same condition.

Rheumatoid Arthritis is the most common inflammatory disease and is suffered world-wide and affects approximately 1% of adults. It is usually accompanied by extreme fatigue, weight loss and in many cases depression. People can suffer from it in a mild form for many years and never reach the crippling stage as in James Coburn’s case; but millions do have to put up with symptoms that can be anything from discomfort to extreme and constant pain.

This is where our normally healthy immune system seems to go into overdrive. For some reason it attacks the tissue that lines and cushions the joints (the technical term for this tissue is glycosaminoglycans)

INTERNAL DAMAGE FROM RHEUMATOID ATHRITIS.

With this form of arthritis it is not just the bone structure and joints that can be affected. Internally our major organs also affected by the inflammatory properties of the disease.

The Heart. Fluid collects around the heart (pericardial effusion) in some cases of rheumatoid arthritis. Symptoms are mild usually but can become severe over time leading to various heart related conditions. The heart muscle, valves and blood vessels can be affected and heart attacks are more common in people suffering from this form of arthritis. To help prevent this, a diet that maintains a healthy LDL/HDL cholesterol balance and regular check-ups is recommended. You will find the posts on cholesterol in the health directory. Smorgasbord Health Directory

Kidneys and Liver. These organs are more likely to be affected by the medication that is prescribed for the condition and along with the digestive system, need to be monitored.

The Lungs Fluid collecting (pleural effusion) around one or both the lungs restricts breathing, not only uncomfortable but also can restrict the uptake of oxygen and the removal of waste products. Chest infections are more common in rheumatoid arthritis sufferers and again a regular check-up is important. Deep breathing exercises just for five minutes a day can help keep the lungs flexible and improve breathing but if you find yourself becoming breathless after mild exertion then do go and see your doctor as it could mean that there is fluid around either the heart or the lungs.

WHAT ARE THE MAIN CAUSES OF RHEUMATOID ARTHRITIS – IS IT ALWAYS HEREDITARY?

It is not always hereditary. About three times as many women suffer from rheumatoid arthritis as men and whilst there is a school of thought that considers that there may be a link to food intolerances my experience has been that there is a link between Candida Albicans and this form of arthritis. Again you can find all the Candida posts in the directory so that you can check the symptoms and triggers for this condition.Smorgasbord Health Directory

Apart from antibiotics that obviously both men and women take, there are other drugs and hormonal changes that only a woman would be exposed to. HRT and the Pill have been suggested as a link to the onset of Candida. If you look at a woman’s reproductive cycle and if she starts her periods at 12 – goes on the pill for a few years until she is ready to have children – has 4 babies in 10 years and then at age 50 goes on HRT for 10 years then you will see that hormonally she has been very active as well as exposed to artificial hormone replacement. To my mind this may be one of the reasons why women are more prone to Rheumatoid Arthritis.

This is an autoimmune disease where the immune system has lost its ability to tell the difference between friend and enemy hence it is attacking healthy cells in the body. These cells are the carbohydrate molecules in the tissue in the joints. If the patient already has a Candida overgrowth the immune system will be working overtime to protect the body from this parasitic invasion. It makes sense to me that any cells that might resemble this parasite in any form might also get included in the immune systems clean-up operation.

I do know that there has been a marked improvement in some of my clients’ arthritis symptoms when they have been treated for Candida. Another area that is not proven, but I have seen some examples of, are where people living outside of their genetic environment and eating a very different diet to their ancestral one, are suffering from rheumatoid arthritis; showing improvement when they revert back to their cultural diet.

I worked with two South American clients who had moved to Ireland in their 20’s. Once in their late 30’s, both of them developed arthritis. One of the sisters became so bad that she was on steroids and could barely walk down the road. I worked with her and established what sort of diet she would have had if she had been still living in her own country. After reverting back to the food that she ate until she reached the age of 24, in six weeks she was able to walk and eventually come off her medication. With the agreement of course of her doctor.

You have to remember that if you live in a particular environment and your ancestry is based in the environment for thousands of years your body will have adapted to a certain dietary and nutrient requirement based on what is available. If you were to take an Eskimo from his environment 20 years ago before fast food reached his home, and introduced him to a western diet he would have become malnourished and probably ill. His system would have been used to processing fat for most of his requirements – no sugar – no vegetables or fruit but he would have been supremely healthy. Give him what we consider to be a healthy diet and he would fall ill. So environment – changes in diet and stress could cause problems such as arthritis.

WHAT ARE THE SYMPTOMS OF RHEUMATOID ARTHRITIS? You might start to notice some stiffness in your finger and toe joints – perhaps just in one. It is common for small nodules to appear under the skin close to an affected joint and this might be one of the first indications of the disease externally. You will find that it is a symmetrical disease that affects the same joint on either side of the body.

You might also feel very tired – have skin rashes and some breathing problems as tissue internally becomes affected. As you will have read there are some dangers to your general health if the condition is not corrected. We tend to see the external joint disfiguration but not the internal damage to things like our lungs and heart. Do not regard as a normal sign of aging and dismiss. Go and get it checked out.

WHAT ARE SOME OF THE STEPS WE CAN TAKE TO IMPROVE THE CONDITION? Obviously if you are under medication from the doctor for arthritis you must not take yourself off these without consulting them first. Also if you decide that you are going to take some of the alternative treatments available then you must also check with them first to make sure that there will not be an adverse reaction. Most of the remedies that I have used personally have not had any side effects but everyone is different.

First rest is important. Do not try and overdo things, as you will feel tired. Having said that there is some benefit in doing gentle exercise, particularly walking and swimming as the stronger your muscles are the less strain on your joints. Moderate exercise will also help your breathing by keeping your lungs flexible and also your heart by exercising the muscle. Again, do check with your doctor before beginning any exercise programme if you are suffering from any disease.

NUTRITIONAL LINK

redpeppers

There are a number of foods that can cause a problem – Mainly the nightshade family such as raw tomatoes and peppers, aubergines and potatoes. However, I think it is important at this point to return to the Candida link and by association the consumption of refined sugars. I am convinced that this is one of the major causes of this disease and so following the anti-Candida regime is probably as healthy a diet you can have. Avoiding sugars including Alcohol on a consistent basis will make a difference. I am not suggesting that you give anything up for life but certainly for at least 6 weeks to two months while you are effectively detoxing your body, you need to remove processed foods and sugars from your diet.

Your body needs as much help as possible so this is where eating a diet comprising all fresh ingredients cooked from scratch is very important. The less industrially produced foods the better.

vegetables

Anti-oxidants. Lots of fresh vegetables – Plenty of fluids particularly water to make sure that you are properly hydrated. A healthy fat diet rich in fish for the Omega 3 is excellent. Use olive oil for cooking and make sure that your diet is rich in vitamin C.

Lean protein and wholegrains provide you with the B-vitamins including B5 – Pantothenic Acid and if vegetarian then do make sure that you are including mushrooms which are an excellent source of most of them. NB. Many therapists will take you off all mushrooms but recent research has identified that despite being a fungus it is not the food of choice for the fungal Candida.. It prefers sugar!  Eating mushrooms should have no effect on your Candida levels and I eat them very regularly.

One of the Candida posts in the directory has a shopping list which is useful.  It does contain potatoes and tomatoes which may have an effect on arthritis but it is only likely if you are eating every day.. I suggest that you remove  potatoes, raw tomatoes (I have found less of a problem with cooked tomatoes), red peppers and aubergines for the first six weeks and then re-introduce one at a time over the next four weeks and monitor your symptoms. They are also a wonderful source of nutrients and I am very reluctant to lose them from a diet completely. Eaten once or twice a week, should not cause a problem.

 Hope you have found this useful and would be delighted for your feedback.

Thanks for dropping by Sally

 

Smorgasbord Health – Ancient Healing Therapies – Acupuncture.


smorgasbord health

Last week I took a look at Reflexology and this week the focus is on the ancient Eastern healing therapy, Acupuncture first posted in 2015.

https://smorgasbordinvitation.wordpress.com/2016/07/18/smorgasbord-health-ancient-healing-therapies-reflexology/

Acupuncture is believed to be Chinese in origin, although there is evidence that it might have been used nearly 5000 years ago in India. It is certainly one of the oldest and most respected medical procedures in use in the world. Not only for humans, but also our household pets, farm animals, race horses and exotic animals in zoos are being treated with acupuncture for many different ailments.

As far as the west is concerned, acupuncture really only came to prominence in the last half of the 20th century. Acupuncture means literally the stimulation of certain points on the body by a variety of techniques including massage, but this week we are taking a look at the practice that utilises needles.

Thin, solid metallic needles are used to penetrate the skin and are then manipulated by hand or by electrical stimulation to achieve energy flow through specific points in the body.

 HOW DOES ACUPUNCTURE WORK?

The body needs to be in balance to work efficiently. Despite our apparent robustness the balance within our bodies is remarkably delicate and it only takes minute shifts in this balance to result in degenerative diseases and illness. In Chinese medicine this balance is between two opposing and inseparable forces called Yin and Yang.

Yin represents cold, slow and passive forces whilst Yang represents hot, passionate forces. To be in a perfect state of health, both these forces must be in balance, however, when one force takes dominance an illness might occur.

When there is an imbalance, the natural flow (Qi) through pathways (meridians) in the body, is interrupted or blocked at various points. It is believed that there are 12 main meridians and 8 secondary meridians and there are over 2000 acupuncture points on the human body that connect them.

Western science has tried to determine how manipulating these points on the body might help treat certain conditions and there are a number of theories. One is that the manipulation encourages the release of endorphins and also stimulates the release of additional immune system defences at those points. Some studies indicate that there might be a change to our brain chemistry stimulating the release of neurotransmitters (chemical messengers between cells) and neurohormones (hormones that are released into the bloodstream but also act as neurotransmitters) that might affect parts of the central nervous system. These may relate to sensations such as pain or functions such as immune system defensive reactions, blood pressure regulation, blood flow and temperature.

There are certain points on the body that have a specific effect. For example there are points on the ear that alleviate tension, increase will power, return the body into a balanced state, relieve withdrawal symptoms and can reduce your appetite. A qualified acupuncturist will have a detailed knowledge of the affects resulting from all 2000 points being manipulated.

What is having acupuncture like?

I have undergone acupuncture treatment a couple of times. One was to help me lose weight, which involved having a stud inserted into the upper part of my ear that I could manipulate myself when I became hungry. It certainly worked, although I unfortunately never let something as basic as a lack of appetite come between me and a tub of ice cream. If my initial commitment at that time had been to really losing the weight it would have been more effective. Either that or locking me away in a junk food free zone for three months!

The second time was definitely a rewarding experience. I have a damaged knee due to the wear and tear of hauling 25 stone out of a car several times a day in my younger life. Despite losing weight, a number of years later the knee gave way and it looked as though I might have to undergo surgery. I visited a physiotherapist who also was an acupuncturist and for the next three months I went to see her twice a week.

It was not entirely painless but within a fairly short space of time the inflammation was much improved, as was the pain. Today I still have the some problems with the knee but I have found that if I manipulate certain points that my therapist showed me, I can make my own improvements.

Acupuncture and animals.

What gives me great confidence is the work done with animals. Animals do not have a hidden agenda in trying to prove that any particular therapy works or not. Either it does or it doesn’t. More and more vets and animal therapists are using acupuncture in their practices with great results. For me that is evidence enough that this form of medical therapy is an option when looking at therapeutic care. As this photograph from

If you are trying to lose weight or give up smoking you must first start with the firm decision that you are going to do so. Then contemplate acupuncture to support that decision. What I have found is that if you do not want to give up cigarettes or the ice cream, you will override any supportive therapy you choose.

Do research therapists and a personal recommendation from someone that has been treated by them is often the best way to find one that will suit you. Be prepared to give a detailed and honest medical history before undergoing treatment.

Thank you for dropping by and look forward to your feeback.. Sally

 

 

Arthritis – Gout is not about how much port you drink but purines you eat!


What is gout? Gout, contrary to popular belief, does not just affect old men who drink too much port. The actual condition is caused by crystals of uric acid depositing themselves into the tissues …

Source: Arthritis – Gout is not about how much port you drink but purines you eat!

Arthritis – Gout is not about how much port you drink but purines you eat!


smorgasbord health

What is gout?

Gout, contrary to popular belief, does not just affect old men who drink too much port. The actual condition is caused by crystals of uric acid depositing themselves into the tissues of the body.

When the condition is chronic, hard lumps of uric acid are deposited in and around the joints – these lumps can also lodge in the kidneys leading to decreased kidney function and kidney stones.

It can be hereditary – an inherited abnormality in the body’s ability to process uric acid. We all produce Uric acid, which is a by-product of purines, which are present in most of the foods that we eat.

Which part of the body does gout normally affect?

The inability to process uric acid becomes gout when one of the joints is affected. It is usually in the foot and particularly the big toe. But other joints can be affected too.

Unlike the other forms of arthritis – this is a an acute rather than chronic variation and is usually linked to immediate causes rather than a systemic problem. The reason the joint at the base of the big toe is most affected is that as the uric acid crystals are carried through the system they collect at the lowest point of the body – i.e. the big toe. Some people will also suffer a fever with the outbreak and the attack can last anything from a few hours to weeks or months. It is recurring depending on how acute the condition and largely down to your lifestyle.

It really is prevention rather than cure with this one. And particularly keeping the correct fluid balance. This is essential for your kidneys anyway to ensure that all the toxins that you are taking in are flushed out. If you are dehydrated, uric acid will build up and crystallise; that is why taking in sufficient fluid rich foods and liquids each day is important.

It is also important to maintain a healthy weight with less sugar in your diet. Sugar is acidic and disrupts our natural alkaline/acid balance in the blood which is of course flowing around the body including the joint areas.

For this type of arthritis, Purine rich foods can increase the production of uric acid so some of the foods to avoid are shellfish, liver and kidneys.

Funnily enough, dairy intake has been shown to be beneficial in some research. Protein from vegetable sources such as broccoli does not seem to have the same effect as Purine from animal protein so lots of fresh fruit and vegetables are essential.

Alcohol however does cause increased risk of uric acid output particularly beer and spirits. Wine does not seem to be as much of a problem. Again I think that gout attacks in the past have been more associated with the dehydrating effects of alcohol rather than drinking too much Port.

Plus the fact that the usual sufferers tended to be wealthy males who consumed large amounts of red meats at every meal.

Gout and triggers in our diet.

The other issue with our modern lifestyle is eating too much industrially produced foods with chemicals and additives which add further stress onto our kidneys. This circles back to my recommendation that you eat 80% of your food from fresh sources and only 20% from packets.

green tea

If you are following that recommendation, drinking plenty of good fluids such as water, teas, particularly green tea, herbal teas, coffees and avoiding all commercially produced fizzy drinks.

images

As with any disease you need to have a diet rich in anti-oxidants from a wide variety of vegetables and fruit as well as wholegrains, nuts and seeds.

If you have a risk of gout either because it is in the family or you have suffered an attack before I would suggest that you follow a mainly plant and whole grain based diet with white  fish.An occasional meal of poultry, lean pork and oily fish may not cause you a problem but eating red meat every day will.

If you suffer an attack of gout then go to a completely plant and wholegrain based diet for a few days until the attack is passed. Porridge for breakfast, brown rice pilaf with vegetables for lunch and a wholegrain sandwich with salad in the evening. Drink green tea and water throughout the day and avoid all alcohol.

What else can we do to ease the symptoms of arthritis?

All three of the arthritis strains will benefit from some physical support such as Acupuncture – I had that for a time and it certainly was beneficial in the healing process. Yoga, which involves gentle stretching, is excellent provided you have a good teacher and also the same with Tai Chi. Exercise is essential both for weight management and to build a strong muscle structure to compensate for the joint weakness. Also endorphins are released during exercise which acts as a natural painkiller.

Acupuncture.

Acupuncture is Chinese in origin and at over 2,000 years old is one of the oldest and most respected medical procedures in use in the world. Not only humans but our household pets, farm animals, race horses and exotic animals in zoos are being treated with acupuncture for many different ailments.

As far as the west is concerned, acupuncture really only came to prominence in the last half of the 20th century. Acupuncture means literally the stimulation of certain points on the body by a variety of techniques including massage, but this month we are taking a look at the needle.

Thin, solid metallic needles are used to penetrate the skin and are then manipulated by hand or by electrical stimulation to achieve energy flow through specific points in the body.

QUESTION – HOW DOES ACUPUNCTURE WORK?

 The most held theory about the effectiveness of acupuncture comes from Traditional Chinese Medicine, which is a highly respected and effective form of treatment.

The body needs to be in balance to work efficiently. Despite our apparent robustness the balance within our bodies is remarkably delicate and it only takes minute shifts in this balance to result in degenerative diseases and illness. In Chinese medicine this balance is between two opposing and inseparable forces called Yin and Yang.

Yin represents cold, slow and passive forces whilst Yang represents hot, passionate forces. To be in a perfect state of health, both these forces must be in balance, however, when one force takes dominance an illness might occur.

When there is an imbalance the natural flow (Qi) through pathways (meridians) in the body are interrupted or blocked at various points in the body. It is believed that there are 12 main meridians and 8 secondary meridians and there are over 2000 acupuncture points on the human body that connect them.

Western science has tried to determine how manipulating these points on the body might help treat certain conditions and there are a number of theories. One is that the manipulation encourages the release of endorphins and also stimulates the release of additional immune system defences at those points. Some studies indicate that there might be a change to our brain chemistry stimulating the release of neurotransmitters (chemical messengers between cells) and neurohormones (hormones that are released into the bloodstream but also act as neurotransmitters) that might affect parts of the central nervous system. These may relate to sensations such as pain or functions such as immune system defensive reactions, blood pressure regulation, blood flow and temperature.

There are certain points on the body that have a specific effect. For example there are points on the ear that alleviate tension, increase will power, return the body into a balanced state, relieve withdrawal symptoms and can reduce your appetite. A qualified acupuncturist will have a detailed knowledge of the affects resulting from all 2000 points being manipulated.

I have undergone acupuncture treatment a couple of times. One was to help me lose weight, which involved having a stud inserted into the upper part of my ear that I could manipulate myself when I became hungry. It certainly worked although I unfortunately never let something as basic as a lack of appetite come between me and a tub of ice cream. If my initial commitment at that time had been to really losing the weight it would have been more effective. Either that or locking me away in a junk food free zone for three months!

The second time was definitely a rewarding experience. I have a damaged knee due to the wear and tear of hauling 25 stone out of a car several times a day in my previous life. Despite losing weight, a number of years later the knee gave way and it looked as though I might have to undergo surgery. I visited a physiotherapist who also was an acupuncturist and for the next three months I went to see her twice a week.

It was not entirely painless but within a fairly short space of time the inflammation was much improved, as was the pain. Today I still have the some problems with the knee but I have found that if I manipulate certain points that my therapist showed me, I can make my own improvements.

What gives me great confidence is the work done with animals. Animals do not have a hidden agenda in trying to prove that any particular therapy works or not. Either it does or it doesn’t. More and more vets and animal therapists are using acupuncture in their practices with great results. For me that is evidence enough that this form of medical therapy is an option when looking at therapeutic care.

If you are trying to lose weight or give up smoking you must first start with the firm decision that you are going to do so. Then contemplate acupuncture to support that decision. What I have found is that if you do not want to give up cigarettes or the ice cream, you will override any supportive therapy you choose.

Do research therapists and a personal recommendation from someone that has been treated by them is often the best way to find one that will suit you. Be prepared to give a detailed and honest medical history before undergoing treatment.

 

©sallycronin Just Food For Health 2009

 

Vitamin of the week – Vitamin B3 – Niacin – Cholesterol, Heart and Nervous System.


smorgasbord health

Vitamin B3 is also known in different forms as Niacin, Nicotinic Acid, Nicotinamide and Nicinamide. When the vitamin was first discovered it was called nicotinic acid but there was a concern that it would be associated with nicotine in cigarettes, leading to the false assumption that somehow smoking might provide you with nutrients. It was decided to call it Niacin instead.

It works with other nutrients, particularly B1, B2, B5, B6 and biotin to break the carbohydrates, fats, and proteins in food down into energy. B3 itself is essential in this process and it goes further by aiding in the production of hydrochloric acid in the stomach to aid the digestion of food. It is actually involved in over 40 metabolic functions which shows how important it is in our levels of energy on a daily basis.

We are at the mercy of toxins and harmful chemicals in the body that need to be eliminated efficiently to prevent build up and illness. B3 works with the body and other nutrients to achieve this. Additionally when we are under attack from bacteria and viruses that we have not managed to eliminate fast enough, B3 will also assist in the antioxidant processes within the body to help us heal faster.

Enzymes in the body are unique substances that speed up chemical reactions in the body. They are responsible for producing the energy we need, the breakdown of dietary fats, the production of certain hormones and cholesterol. In addition they are needed for the processing of genetic material (DNA) and the growth and healthy maturing of cells. B3 is essential for the efficiency of many of these enzymes.

One of the areas that B3 is used therapeutically is in the lowering of cholesterol. B3 actually lowers LDL (lousy cholesterol) and raises HDL (healthy cholesterol). In tests, supplemented B3 proved more effective than many of the normal cholesterol lowering drugs although there have been instances of side effects in the form of excessive flushing. To prevent this you can take time release tablets and also begin on a low dose, gradually building up to the therapeutic level.

High dosage of any vitamin therapy should only be undertaken with the supervision of a medical professional and there are a number of different forms of B3 supplementation that can be used to minimise side effects whilst still acting to reduce LDL and raise HDL.

Niacin improves circulation by relaxing arteries and veins. This benefits sufferers of Raynaud’s disease and other circulatory problems such as varicose veins. In Raynaud’s the worst symptom is the numbness and pain in the hands and feet in cold weather. Niacin increases blood flow to them reducing the symptoms. People who suffer from muscle cramps may also be obtaining too little B3.

It is rare in the Western world for anyone to be deficient in Niacin. But, since B3 in its various forms has been shown to help improve symptoms of some of our most common ailments it does pose the question as to whether we are actually obtaining sufficient of the vitamin from our diet or not. If we do, are our digestive systems not working efficiently enough to process and utilise it?

Normally the body manages to absorb enough niacin from our daily diet to accomplish its tasks. Apart from digestion it is needed to keep the skin and nerves healthy and to help stabilise blood sugar levels. They body can also convert niacin from tryptophan the amino acid found in eggs, milk, poultry and fish which means that there is a wide range of foods available to us that provide the vitamin. It reacts with tryptophan to form serotonin and melatonin in the brain, both of which affect our moods and general feeling of well- being.

B3 has also been shown to relieve acne, reduce migraines, IBS symptoms, gout, menstrual problems, multiple sclerosis, Osteoarthritis, vertigo, memory loss and gastric problems.

For those of us interested in maintaining our brain health and avoiding dementia conditions such as Alzheimer’s disease, B3 could be an important ally as we get older. Here is a quite useful guide to the scientific studies into specific health problems. http://www.mayoclinic.org/drugs-supplements/niacin–niacinamide/evidence/hrb-20059838

With a healthy balanced diet it is unlikely that a deficiency will develop but as we get older our digestive system is not as efficient as it should be and here are some of the  symptoms to keep an eye on. General weakness or muscle weakness, depressed appetite, skin infections and digestive problems.

Where to find a good source of B3 in food.

salmon

B3 is water soluble and therefore needs to be replenished daily from your diet it is found in liver, chicken, Turkey, salmon, swordfish, tuna, venison, eggs, cheese and milk. Plant sources include green leafy vegetables such as Asparagus, broccoli, carrots, dates, mushrooms, peanuts, potatoes, tomatoes, spinach, sunflower seeds and wholegrains.

tomatoes

Supplementation

 Whilst I always recommend that you look to your diet first before supplements, there are times in our lives when we need a little more help. Always buy high quality supplements. In the case of B3 look for time release and start on a low dose and build up to the recommended dose over a week or ten days to help prevent flushing. Many cheaper versions are mainly filler and may not provide you with the dosage of the specific nutrient you require.

If you are suffering from Raynaud’s disease, arthritis, elevated LDL cholesterol levels or depression you may find that taking a B-complex supplement of help. There is sufficient B3 in most quality supplements to augment the dietary B3. Brewer’s yeast is a good source of all the B vitamins you can take in tablet form.

This week I will update and post the article on cholesterol. This substance is essential in the body for a number of vital functions including the production of our hormones and our brain function. It has been demonised for the last twenty years and resulted in the Fat Free fad that swept the western world. Millions gave up eating eggs and healthy fats resulting in the White Fat diet of today which is so harmful.

This is one of the recipes that supplies a good amount of all the B-Vitamins and is easy to make and delicious.

dsc_1207aw

https://smorgasbordinvitation.wordpress.com/2016/01/20/smorgasbord-health-multivitamin-supplement-or-brown-rice-pilaf/

 You will find the other minerals and vitamins in this series here.

https://smorgasbordinvitation.wordpress.com/vitamins-and-minerals-of-the-week/

I hope you have found useful and if you have any questions please do not hesitate to ask.

 

 

Turning Back the Clock serialisation – Chapter Two – Acid Balance in the body


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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.

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.

lemons

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.

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.

wholegrainsThe 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 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.

Suggested Carbohydrates

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.

salmon

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.

Thanks for dropping by and sorry for the long Chapter.. Chapter One can be found here.

https://smorgasbordinvitation.wordpress.com/turning-back-the-clock-serialisation-anti-aging/

©sallygeorginacronin Turning Back the Clock 2016.

Please leave your comments and hit a few share buttons.. would be grateful and thanks. Sally

Size Matters – Chapter Eleven – Candida Albicans and Obesity


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I know that I have posted on the topic of Candida Albicans before but in the need for continuity I am including this chapter.  There are some other issues that are included that I have not mentioned before and also a recipe for Irish Soda Bread which is one of the few breads I can enjoy.

Candida Albicans and Obesity.

The more I work with clients who have weight problems the more convinced I am that Candida Albicans is the secret, hidden, enemy of us all. I believe that a very high percentage of people, some sources say in the region of 70 percent, suffer from Candida overgrowth in a chronic form. However, what most surprises me is the high incidence of Candida in sufferers of most common ailments.

When I was studying the condition in relation to my own weight 20 years ago; I noted that there were literally hundreds of symptoms. But, naturally enough, I was only really interested in my own. Now that I am helping others with their nutritional health, I am discovering that they nearly always have Candida related problems. The most common seem to be arthritis, asthma, eczema, menopausal problems, and frequent throat and ear infections.

Candida Albicans is yeast, which inhabits all humans, but usually only in small amounts. An excess of this substance is also known as Monilia, Thrush, Candidiasis and Yeast Infection. It is believed that health problems caused by an excess of Candida effect over 70 percent of people in the western world and that the symptoms are so wide-ranging that doctors rarely diagnose the problem correctly. This means that treatment of the symptoms often ignores the root of the problem.

Overuse of Antibiotics and other prescribed medication.

The main precondition for a fungal disease to get a foothold is an impaired immune system. This can be the result of an illness, the overuse of antibiotics, intensive dieting over a long period of time or recurring infections.

In most cases, antibiotics are broad-spectrum which means they are aimed at a broad range of bacteria and not one specific identified bacterium. Without a laboratory test, it is difficult to identify which specific strain of bacteria is responsible for a particular infection, so the use of broad-spectrum drugs usually guarantees that the bacteria in question will be killed off. Unfortunately, it is not only the bad bacteria that are killed off, but beneficial bacteria too.

A healthy intestine contains a balance of good and bad bacteria, two of the friendly flora, Bifidobacteria bifidum and Lactobaccillus acidophilus, normally keep the Candida in balance. However, where this fragile balance is disrupted, the gut becomes vulnerable to an overgrowth of Candida Albicans.

What happens when normal Candida levels increase.

If Candida yeast is allowed to grow unchecked, it changes from its normal yeast fungal form to a mycelial-fungal form that produces rhizoids. These long, root-like, structures are capable of piercing the walls of the digestive tract and breaking down the protective barriers between the intestine and the blood. This breakthrough allows many allergens and toxins to enter the bloodstream, causing allergic reactions. Mucus also forms around the major organs and in the lining of the stomach. This can prevent the digestive system from functioning efficiently and if food is not properly digested the nutrients are not absorbed and the body begins to suffer deficiencies, leading to chronic fatigue.

The most common of the allergic reactions seen when Candida is present are; watering or dry, itchy eyes, itchy inner ears and dry throats that clear up after a few hours without developing into a full-scale infection. These symptoms are almost always accompanied by a craving for bread, savoury snacks such as crisps or for sweets (chocolate in particular). Sometimes clients tell me that they don’t have a sweet tooth and do not eat chocolate. However, when I read their food diary, it is easy to spot the biscuits, cakes and alcohol that are eaten or drunk every day.

Other common symptoms associated with Candida are: digestive disorders such as Irritable Bowel Syndrome (IBS), Flatulence, Diarrhoea, Colitis and Ulcers; disorders such as Sterility, Fibrosis, Hormonal Imbalance and PMT; Allergies, Hyperactivity, Asthma, Sinusitis, Migraines, poor memory and fluctuations in blood sugar levels.

One of the most significant problems is the strain which all the toxins place on the liver, often resulting in chronic fatigue, discomfort and depression. The list is practically endless, which generally adds to the confusion at the time of diagnosis.

It is believed that long term use of other medications including the contraceptive pill and HRT which might explain the higher incidence of Candida overgrowth in women. It should be noted that if a woman does have an overgrowth of Candida and thrush that this can be transmitted to a partner.

I have included a questionnaire, later, that I recommend everyone should complete.

I still have Candida Albicans. If I do not pay attention to my diet, it can flare up again. Itchy inner ears are the first indication that I have a problem.

The treatment is straightforward and is certainly effective. You should follow a dietary program for several weeks to eliminate as many unnecessary sugars as possible from your diet. In addition, you will find that decreasing yeast intake can help. I certainly have found that eating yeast free Irish Soda Bread rather than yeast breads has made a difference. This, combined with a simple herbal remedy, is helpful in reducing the Candida to manageable levels.

Dietary help

Candida loves sugar, yeast, starches, and foods containing moulds or fungus. The latest research is indicating that it is sugars that Candida craves. However, I do react if I eat blue cheese for example and also Marmite .It is common for the sufferer to crave chocolate and yeast extract but not necessarily together!

It used to be the practice to come off all yeast and sugars, natural or otherwise and for six weeks or so follow a very rigid diet. I do think that it is a good idea to reduce the levels of your yeast in the diet simply because it comes in combination in so many processed foods with sugar, something I consider to be the real cause behind so much of our ill health today.

Things have moved on – the fact is that most natural produce is absolutely fine to eat. This includes mushrooms which as a fungus are one of the first foods to be banned on a Candida Diet. Evidence suggests that just because Candida is a fungus it does not enjoy eating a similar organism.

The other important issue is that anyone with a strong immune system can manage an overgrowth of candida provided their diet is mainly unprocessed and sugar free.

mushrooms

In the last 18 years I have experimented with natural ingredients in and out of my diet and I have found no reaction to mushrooms or any other natural food on my Candida levels. I have however, reacted quickly to drinking too much alcohol, eating cakes, sweets, biscuits, fizzy drinks, processed sauces, ketchup, soy sauce, milk chocolate with low cocoa content, processed cheap fruit juices etc. In the case of alcohol it is possibly the combination of yeast and sugar (or too many glasses) – and if you look at the ingredients of a great many processed foods it is the sugar content that is likely to be the main culprit.

I have some key indicators for a rise in levels of Candida overgrowth in my system. The inside of my ears begins to itch irritatingly and my eyes start watering. If I continue to consume sugars in excess I can develop thrush symptoms.

It is difficult in this day and age to eliminate all yeast and sugar from the diet, but significant changes can be put in place overnight. There are some yeast and sugar-free breads available, such as soda bread. Use sugar-free jams and marmalades, which are now readily available from health food shops and supermarkets. Breakfast cereals are major culprits, so I suggest that, for the first eight weeks, you have porridge or yeast free toast (Irish Soda Bread) for breakfast. After that, you can reintroduce other breakfast cereals into your diet, but opt for the low-sugar variety. (You will find a recipe for Irish Soda Bread below which is really easy to make and very tasty).

It is however essential that you avoid sweet foods such as cakes, chocolate and biscuits. This is where taking Grapefruit Seed Extract helped me out.

Grapefruit Seed Extract

It is not allowed to recommend and guarantee that any natural product can cure a condition. That being said I can say that it ‘may’ help get a Candida overgrowth under control.  I have used for the last 20 years for a number of applications both internally and externally particularly for its antibiotic application.

In the late 1970s a gardener noticed that the grapefruit seeds in his compost didn’t rot. This particularly observant gardener was Dr. Jacob Harich, an immunologist (and a physicist) with a particular interest in natural remedies.

When he investigated what was happening he discovered that something in the seeds appeared to be more effective, and at the same time less harmful, than any known antibiotic. It was found that the shell of the seed was anti-viral, anti-fungal and anti-bacterial, which makes it an excellent natural antibiotic.

Today you can buy Grapefruit Seed Extract which carries all these properties in a naturally occurring form.

Obviously, there are times when antibiotics are essential, but a healthy person with a strong immune system should rarely need to take them. Antibiotics do not cure viral infections, such as colds. However, Grapefruit Seed Extract is not only anti-bacterial but also anti-viral. In our household we put about 40 drops of this oil into our liquid soap and this helps prevent colds being passed on by touching, the most common way of catching a cold.

Always start on a small dosage of Grapefruit Seed Extract. If the Candida is killed off too quickly, a mild toxic reaction, with symptoms similar to flu, may be experienced. Start with four drops in a little water or juice, three times a day before meals for four days. Then, increase the dose to ten drops three times a day and after a further seven days increase to fifteen drops three times a day. As a maintenance dosage and to prevent the Candida from increasing again, I take a capsule a day, which contains a measured 15-drop dose. Grapefruit Seed Extract is available from most health food shops, but I tend to buy online at Higher Nature who I find carry most of the quality supplements I take.

Other natural remedies

garlic

Garlic is also an excellent anti-fungal and anti-bacterial agent. It is also a good idea to take acidophilus after a course of antibiotics. Each capsule contains billions of good bacteria, which help to re-populate the intestine. I usually take a pro-biotic every six weeks or so to help maintain healthy intestinal flora and the strength I use is 3 billion.

Aloe Vera gel is helpful to counteract the deficiencies resulting from Candida. It also helps keep body in an optimum alkaline state which is not great for the fungus.

Candida sufferers will always have to follow a sensible diet, with plenty of fresh foods, including fruit. Some people say you should not eat fruit if you suffer from Candida. My theory is that fruit provides natural sugars that our bodies are well able to process. It is the refined sugars that the body has difficulty processing. Fruit is so good for us that it would be very wrong to exclude it from the diet. Recent research on the effect of natural sugars in fruit on an overgrowth has also found little connection. I have also found that a little honey now and then on my porridge does me no harm at all. Again, it is a natural sugar that all mammals have enjoyed for millions of years.

After two or three weeks following these recommendations, you will begin to notice significant improvements in your general well-being. Your energy levels will have returned to normal, any allergy symptoms will have improved dramatically and lots of niggling aches and pains that you probably put down to age will have eased. As these improvements occur, make a note of them. They will be your barometer. For example, when my ears begin to itch inside, I know that I have overdone the sugars and I go back to a sugar-free program and the Grapefruit Seed Extract for a few days. This is a condition that you have to manage by diet, so it is important to get to know the signals your body is sending you.

Recipe for Irish Soda Bread.

Pre-heat the oven to 180 degrees – put the rack mid oven. Prepare two 14inch bread tins – I use greaseproof paper cut to size and a little olive oil around the tin so that the paper sticks.

irish soda bread

Ingredients – for two loaves.
600gm strong whole wheat plain flour (or 500gm flour and 100gm porridge oats)

two teaspoons of baking powder
Two teaspoons of bicarbonate of soda
Two teaspoons of salt
Two teaspoons of sugar
Two eggs
600ml milk (I use full fat)
Juice of two lemons (to sour the milk)

 Method
Add the lemon juice to the milk and stir – leave for about 15 minutes until it thickens.
Sift the flour into a large bowl (add porridge oats)
add in the bicarbonate, baking powder, sugar and salt
mix in gently.
Pour in the soured milk and using a fork gently stir together.
Add in two eggs and mix in.
Pour the mixture into the tins and place in the hot oven for approximately 60 minutes. Check after 50 and the loaves should have risen and be brown on top.
When baked take the loaves out of the oven and remove from tins. (peel of the paper if you have used)
You will know they are cooked if they sound hollow when you tap them on the bottom of the loaf.
Wrap in clean tea towels to stop the crust getting too crisp and leave on a rack until cool.
I wrap one in Clingfilm and put in freezer and because there are no preservatives you need to eat over a couple of days. I keep one in the fridge.

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