Eating and Living

Research has shown that by the age of 20, many will have accumulated enough visible artery clogging plaque, to cause cardiovascular problems and complaints. By the age of 30, millions of cells within the human body have taken at least one step towards cancer. By the age of 40 many will have developed diabetes mellitus, and others may have borderline or overt high blood pressure.

By the age of 60, some may have been diagnosed with invasive cancer, had a heart attack or stroke, developed full blown diabetes, or developed the potentially fatal bone - softening disease, osteoporosis.

This research deems that the population as a whole does not have a healthy outlook for the future. However, those who suffer from the above all have a common link of poor diet and lifestyle.

Fuel, given to the bodies’ engines, comes directly from food consumption. Foods eaten contain nutrients. Nutrients come in the form of vitamins, minerals, enzymes, water, amino acids, carbohydrates and lipids. It is these nutrients, that allow the body to sustain life by providing it with the basic materials, needed to sustain optimum health.

‘more than half the population suffer from a deficiency of at least one important nutrient. A poll of 37,000 studies, conducted by the Food Technology, found that half of them were deficient in vitamin B6, and 42 percent did not consume sufficient amounts of calcium, 39 percent had an insufficient iron intake, and 25 to 39 percent did not obtain enough vitamin C’ . (p6) 1

Without the proper nutrients consumed, impairment to normal function will result. These problems, so greatly experienced within the population today, is caused by a decline in nutrients consumed daily in a choice of diet. A regular consumption of refined, processed food, stripped of nutrients, high salt, fat and sugar laden empty foods, will cause constipation, nutrient lack, a diseased state, obesity and high cholesterol.

A balanced diet abundant in whole grains, fresh clean water, raw and steamed fruit and vegetables, lean meat and fish, omega oils, half fat dairy produce and nuts and seeds, avoiding refined products, excess sugar, fat and salt, with a daily exercise regime of aerobic exercise, combined with stretch, tone and relaxation, will give great assurance of health, with the avoidance of degenerative disease taking over future living.

‘Recent research has confirmed that diets high in fruits, vegetables, grains and legumes, fight to reduce the risk of a number of diseases, including cancer, heart disease and high blood pressure when compared to diets high in meat’. (p7) 2

Disease preventing effects of foods, are due to antioxidants contained within fresh whole foods. Specific vitamins, minerals and enzymes can be found in fruits, vegetables and grains that will aid to prevent cancer and diseases, by protecting the cells against oxidation.

Research has found that fruits, vegetables, grains and legumes contain an additional group of health promoting nutrients. These life saving nutrients are called ‘phytochemicals’ and will fight against invading free radicals, by protecting healthy cells within.

Disease results when a carcinogenic molecule - from food eaten or from breathing in polluted air - will invade a cell. Should sulforaphane, a phytochemical found in broccoli also reach the cell, enzyme activation will occur, resulting in the carcinogen being disposed of before any unnecessary disruption.

Examples of phytochemicals can be found in flavenoids, found in citrus fruits and berries. These will protect healthy cells from cancer causing hormones, connecting and invading the health structure of cells. Genistein, found in soya beans will kill a tumour by preventing the formation of capillaries needed to nourish and sustain the tumour. Indoles, found in cruciferous vegetables such as brussels sprouts, cauliflower and cabbage, will increase immune activity, enabling the body to excrete toxins. Saponins, found in kidney beans, chickpeas, soybeans and lentils will aid to prevent cancer cells multiplying. P-courmic acid and photogenic acid, found in tomatoes will fight to destroy chemicals fighting within to create carcinogens.

Research has found that every whole grain, legume, fruit and vegetable tested, were found to contain abundant sources of disease fighting nutrients. By eating a diet rich in fresh raw or lightly steamed whole foods, fruits and vegetables, containing powerful disease fighting phytochemicals, vitamins and minerals, the human body will be nourished sufficiently and will sustain optimum health.

Sickness and disease will be prevalent within the human body, should the body be abused by constant exposure and consumption of a poor diet and lifestyle. Should there be no change in such lifestyle, function and life generating within the human body, will gradually reduce and eventually fail.

Diseases common to the above are, prostate cancer, diabetes, cardiovascular disease and osteoporosis. To conclude, we shall take a closer look at these complaints.

Prostate cancer

Research has shown that diets high in saturated fats and animal protein will promote the strongest forms of prostate cancer.

‘A study of 47,855 men between the ages of 40 and 75 years old, concluded that those whose diets contained the most dietary fat, especially from red meat - due to the saturated fat content as well as high levels of cholesterol - had a 79% greater risk of developing advanced prostate cancer, than those whose diets were lower in fat intake’ (p125) 3

Animal fats, cholesterol, and lack of phytonutrients will cause an imbalance between testosterone and estrogen. Male estrogen levels have been shown to rise and fall with poor diet, increasing the risk of developing prostate cancer.

Due to the abundant source of antioxidants, vitamins, enzymes and minerals, a diet rich in whole grains, soya products, fruits and vegetables will reduce the risk of prostate cancer. By blocking the cancer promoting actions of testosterone and its metabolic by products, and by also acting as weak estrogens, the testosterone / estrogen ratio will aid to deplete high testosterone levels.

The following nutrients, will aid in protection against prostate cancer:

Citric acid
Omega - 3 fatty acids
Saw palmetto berries
Vitamin D
Vitamin E
Zinc
Modified citrus pectin

Example foods to reduce and avoid include:

Red meat
Vegetable oils ( except olive oil, canola oil and omega 3 oils)
Alcohol
Whole milk
Butter
Cheese
Egg yolks

Diabetes

Research has calculated annually, that diabetes causes an estimated 39,000 cases of blindness, 13,000 new cases of kidney disease, 54,000 amputations and 90,000 cases of heart disease and stroke related deaths.

All who develop type 1(juvenile) diabetes, are aware of the condition due to the need of daily insulin injections. Sadly, the large majority ( 8 million according to recent estimates) do not know that they are suffering from diabetes.

Evidence has shown that complications of suffering with diabetes can be prevented by regular consumption of phytonutrients rich, fresh whole foods, a diet low in salt, sugar and refined food, combined with exercise to normalize blood sugar levels and balanced insulin requirement.

A diet high in fat, sugar and animal protein will cause blood sugar to soar three to five times higher than normal, in response to abnormally high sugar levels. This will cause cells to become insensitive to the sugar lowering effects of insulin. This in turn forces beta cells of the pancreas, to pour out extensive insulin in a futile attempt to dispose of the excess sugar out of the blood, and into cells where it can be naturally metabolised. Due to such an imbalance, sugar accumulates in the blood, creating a host of health hazards, including obesity, diabetes, cancer and heart disease.

‘Diabetes is concentrated where food supplies allow people to eat more calories than they need so that they develop obesity. Several different types of diabetes actually exist, but the type usually associated with obesity, called type 2 diabetes, accounts for about 95 per cent of all cases’. (p28) 4

After years of such chronic abuse, pancreatic cells will gradually weaken, creating an insulin shortage, while the body becomes progressively more insensitive to the hormone.

Examples of nutrients and supplements known to aid sensitiveness to insulin and help combat diabetes are as follows:

Alpha - lipoid acid
Chromium iodinate
l-glutamine
Vitamin B6
Vitamin C
Vitamin E

Example foods to reduce and avoid:

High fat animal protein
Refined sugars
Salt
Simple carbohydrates

Cardiovascular disease

Cholesterol is an essential element of all the cells within the body, brain, nerves and spinal cord. Cholesterol will also provide a layer of protection in the skin, to prevent loss of water and the absorption of toxic substances. The body will make reproductive hormones from cholesterol. Excessive cholesterol intake from animal protein, will cause serious health problems, including cardiovascular disease.

When the blood does not contain enough antioxidant vitamins and phytonutrients obtained from a balanced whole food diet, LDL cholesterol will become harmful and overwhelmed by free radicals. Antioxidants within the blood, such as vitamin E, C and carotenoids, will defend LDL cholesterol levels, against the attack of oxygen and other chemical compounds, that will try to convert it into a toxic form causing damage to the arterial wall.

HDL lipoprotein, known as good cholesterol, found within the body, will transport excess cholesterol from the artery wall back to the liver for disposal, thus aiding in the prevention of the formation of excess plaque, clogging the arterial wall.

‘Certain protein carriers, known as LDL’s, were found to be responsible for carrying cholesterol to the artery wall, and HDL’s are responsible for carrying cholesterol through the artery wall and back to the liver. So if you have a low LDL cholesterol count and a high HDL cholesterol count, this is good news for health’. (p76) 5

Should the blood contain sufficient amounts of antioxidants and a low level of LDL cholesterol - by consuming a diet high in fibre and whole foods and low in fat and cholesterol - a healthy balance will result, with little toxic cholesterol being formed, thus maintaining arteries in a clean and healthy state.

Cardiovascular disease, will arise when an imbalance occurs due to high fat diet abuse, causing cholesterol to be converted into its artery damaging oxidized form. Years of chronic clogging and damage will establish a tumour like plaque, known as a cancer of the arterial wall. This will lead to high risk of heart attack and stroke.

Example nutrients and supplements that fight cardiovascular disease include:

Soy Phytonutrients
Carotenoids
Olive oil and omega 3 fatty acids
Vitamins C and E
Selenium
Coenzyme Q10
Garlic
Soluble fibre
Soy protein

Examples of foods to reduce and avoid include:

Alcohol
Saturated fat
Polyunsaturated vegetable oils
Tobacco consumption

Osteoporosis

Building strong bones during childhood and early adulthood depends on a proper diet, to include adequate calcium intake and exercise.

During midlife, additional steps must be taken to preserve bone health. This is especially important during menopause, when a decline of estrogen production will speed bone loss.

Main calcium robbers are excess protein and sodium within a diet. Lifestyle risk factors for osteoporosis include lack of weight bearing exercise, high alcohol consumption and tobacco use.

Calcium can be found in abundant supply in tofu, green leafy vegetables, lentils, peas, broccoli, soy milk, brussels sprouts, low fat dairy products, mustard greens and cabbage to name but a few. By including these foods within a balanced diet, as well as using a cautionary supplement of chelated calcium and magnesium, with an exercise routine to include weight bearing exercises to increase bone density, and retain calcium and mineral nutrients, calcium levels should be adequate to combat the onset of osteoporosis.

Example nutrients and supplements the body uses to build healthy bones:

Boron
Chromium
Magnesium
Calcium
Soy protein
Vitamin C
Vitamin D

Example foods to reduce and avoid in order to achieve optimal bone health include:

Methionne rich foods ( red meats, eggs, milk, cheese)
Alcohol
High sodium foods ( canned soups and sauces, pickles, potato chips)



Reference 1: - Prescription for nutritional healing
James F. Balch MD
Avery Publishing Group

Reference 2: - As above

Reference 3: - Permanent Remissions
Robert Haas MS
Pocket Books

Reference 4: - Diabetes for Dummies
Dr S.Jarvis
Wiley Publishing

Reference 5: - 100% Health
Patrick Holford
Piatkus Publishing

Vitamin C is recognised as a powerful ingredient to a healthy diet, holding invaluable properties in aiding health, healing and wellness.

Commonly known as ‘ascorbic acid’ this essential vitamin is recognised as a water soluble, antioxidant vitamin, protecting against harmful effects of pollution and infection, aiding in the prevention of cancer and enhancing immunity.

The cells of the brain and spinal cord which frequently incur free radical damage, can be protected by the inclusion of vitamin C foods within the diet daily. In addition as its role as an antioxidant, vitamin C will detoxify many harmful substances produced by the body, and will strengthen the immune system. Vitamin C will increase the synthesis of interferon, a natural antiviral substance provided by the body, and will stimulate the activity of immune cells.

Vitamin C is also required for tissue growth and repair, adrenal gland function and healthy gums. Additional benefits include aiding in the production of anti - stress hormones, metabolism of folic acid, tyrosine and phenylalanine and increasing the absorption of iron and calcium, helping to maintain capillaries, bones and teeth. This vitamin is also essential in the formation of collagen, a protein that gives structure to bones, cartilage, muscle and blood vessels, and will contribute to haemoglobin and red blood cell production in bone marrow.

Vitamin C also aids in utilization of carbohydrates, synthesis of fats and proteins, and will block the production of nitro amines that can be potentially carcinogenic. Protection against blood clotting, bruising, healing of wounds and burns are also benefits of this vitamin.

Those with nutritional deficiencies, alcohol, tobacco or drug abuse, and those suffering from prolonged or wasting illnesses, severe burns or injuries and excess stress, will benefit from additional amounts of vitamin C within their diet.

Research has shown that adequate intake for vitamin C would be 90 milligrams per day for men and 75 milligrams per day for women. Smoking will increase oxidative stress, as a result, it is recommended that a smoker consumes 35 more milligrams of vitamin C per day.

A pregnant women will benefit from a daily intake of vitamin C to aid continual health and foetus formation of bone development, teeth and connective tissue. It must be noted however, that should a prenatal female take mega doses of vitamin C, a newborn baby may develop deficiency symptoms after the birth.

Official US recommendations of vitamin C RDA are as follows:

Infants 0 - 6 months 40 mg
Infants 7 - 12 months 50mg
Children 1 - 3 years 15mg
Children 4 - 8 years 25mg
Children 9 - 13 years 45mg
Male 14 - 18 years 75mg
Male 19+ 90mg
Female 14 - 18 65mg
Female 19+ 75mg
Pregnant female 65mg
(if under 18 years old) 80mg
Nursing female 120mg
(if under 18 years old) 115mg


Examples of vitamin C rich foods and milligrams of vitamin C included are as follows:

Food - Serving Size -  Milligrams of vitamin C

Red bell pepper ½ cup 95
Orange 1 medium 60
Strawberries ½ cup 50
Cantaloupe ½ cup 35
Papaya 1 medium 95
Guava 1 medium 165
Tomato juice ¾ cup 35
Mango 1 medium 30

Eating a variety of foods that contain vitamin C - (the majority of vitamin C is found in fruits and vegetables) and an additional supplement if required, will ensure that an adequate amount of this essential vitamin is taken.

Research has found that vitamin C will work synergistically with vitamin E - that is, when the two vitamins work together, effect and benefits will enhanced than if they are taken alone. Vitamin E will search for dangerous free radicals within the cell membranes, while vitamin C will attack the free radicals. Working together, these two vitamins will reinforce and extend each other’s antioxidant strength and activity.

Vitamin E rich foods include:

Broccoli

sunflower seeds

asparagus

Wheat germ

Fortified cereals 

Due to the fact that the body cannot manufacture this vitamin, it is essential that it is included within our diet daily. A supplement may be taken daily, recognising that this is an additional aid and not to be taken as an alternative to including fresh, wholesome intake of such a vitamin daily.

Vitamin C is found in berries, citrus fruits and green vegetables and is best eaten raw or lightly steamed to maintain nutrient value. Sources include:

Asparagus
Broccoli
Tomatoes
Onions
Dandelion greens
Sweet peppers
Blackcurrants
Mangos

Herbs that include vitamin C include:

Kelp
Peppermint
Red clover
Raspberry leaf

A vitamin C deficiency will cause disease such as scurvy. This disease is characterised by obvious signs of lack of vitamin C. Symptoms include, poor wound healing, soft bleeding gums, edema, extreme weakness and ‘pinpoint’ haemorrhages under the skin.

More common signs of lesser degrees of deficiency include, gums that bleed when brushed, increased susceptibility to colds and bronchial infections, joint pains, lack of energy, poor digestion, prolonged healing time, a tendency to bruise easily and tooth loss.

Adverse reactions to taking vitamin C would include Anaemia, flushed face, abdominal cramps, nausea and increased frequency of urination. Should these symptoms arise, intake of vitamin must cease and a doctor’s advise must be sought.

In conclusion, we must take responsibility in including a variety of fruits, vegetables and vitamin C rich foods daily in our diet, in order to appreciate all the benefits and resources of this essential vitamin.

Nutrients within foods reduce damage at the site of an injury, will cool the body’s inflammatory response, provide analgesia on the pain nerves themselves, and will even work within the brain to reduce pain sensitivity.

Research studies have revealed that a soothing of the digestive tract can be a result of taking rice or peppermint oil. Ginger and feverfew can prevent migraines, natural plant oils can reduce arthritis pains, cranberry juice can fight bladder infections and vitamin B6 can even increase your resistance to pain, and can also be used to treat nerve symptoms of carpal tunnel syndrome. Hot chilli peppers, taken in the right dose, can block the nerves’ ability to transmit messages of pain to the brain.

In the following, we will take a closer look at how foods can aid in decreasing pain within certain conditions.

Back Pain

Like every other part of the body, a good supply of blood is required, in order for the back to heal from the traumas received from day to day living. When lumbar arteries are clogged up with plaque, the oxygen and nutrients essential to aid recovery are blocked off. This will result in the build up of cell waste products, that irritate sensitive nerves.

By changing a diet to a whole food diet, avoid smoking, passive smoking, excessive stress and sedentary habits, a reversed effect can take place. This will enable the cleansing of the arteries resulting in the relief of back pain.

Certain foods are required to clean the arteries in order to maintain health, and even reduce pain in the effected area. Food consumed to accomplish this are as follows:

Grains - pasta, bread, oatmeal, cereal
Legumes - beans, peas, chickpeas, lentils
Vegetables - asparagus, broccoli, carrots, cauliflower, potatoes, spinach, sweet potatoes
Fruits - apples, bananas, oranges, pears, strawberries
Vitamin B12- fortified soymilk, cereals or B12 supplement

Rheumatoid arthritis

The first step in using foods to relieve the discomfort of arthritis, is to simply avoid common joint pain triggers, and to emphasize those that are recognised as pain safe foods.

Pain safe foods include:

Brown rice
Cooked or dried fruits - cherries, cranberries, pears, prunes ( not citrus fruits, apples, bananas, peaches or tomatoes)
Cooked green, yellow and orange vegetables - artichokes, asparagus, broccoli, chard, greens, lettuce, spinach, string beans, courgettes, marrow, sweet potato
Water - plain or carbonated. Herbal teas may trigger pain
Condiments - modest amounts of salt, maple syrup, vanilla extract are usually tolerated

This list of pain safe foods may be used to aid a migraine sufferer. It must be noted however, that apples are not restricted in arthritis, as research has observed that the proteins in apples or apple products contribute to pain associated in arthritis.

To aid your body in fighting inflammation, certain natural oils may be used successfully.

Alpha linolenic acid E1

Found in:
Alpha oil
Flaxseed oil
Linseed oil
Soybean oil
Walnut oil
Wheat germ oil

ALA can be found naturally in:
Vegetables - lettuce, broccoli, spinach
Legumes - haricot, pinto, lima beans, peas, split peas
Citrus fruits - ( if not diagnosed as pain killers )
Oils - flaxseed, linseed, canola, walnut oils - richest in ALA , followed by wheat germ and soy oils

Gamma linolenic acid E3

Found in:
Blackcurrant oil
Starflower oil
Evening primrose oil
Hemp oil

If a diet is rich in animal fats and cooking oils, inflammatory fats will be bulking up inside the cell membranes. If the body faces an injury, the fats known as E2 (found in animal fats and cooking oils), will take their place of attacking invading bacteria, and will aid in the process of healing. However, due to over load of E2 from a high consumption of animal fats and cooking oils, during the process of aiding the injury, instead of only surviving for an instant, E2 will carry on being released from the cells. It will then turn, to provide a constant spray of sparks, that will continue to cause pain and discomfort within the joints.

In reducing fat intake found in meats and cooking oils, and increasing consumption of E1 and E3 natural oils, natural anti inflammatory compounds will be readily available to take the necessary action, should the body become injured. Only so much fat or oil can fit into the membrane of the cells, if a diet is rich in GLA and ALA foods, cell membranes will take up adequate amounts required at the appropriate time. A period of up to six months may be required to see the results of eliminating unhelpful fats from the cells, to be replaced by the natural oils and food containing E1 and E3 acid.

In following this change of diet, normal ability to produce E2, and ability to produce an inflammatory response to injuries will not be reduced. Rather, excessive and inappropriate inflammation will be avoided.

It is strongly advised to avoid GLA should you be pregnant, in order to avoid miscarriage. It is also advised to obtain consent from your doctor before including GLA and ALA oils within your diet.

Cancer

Cancer of the prostate, breast, uterus, ovary and digestive cancers such as cancer of the oesophagus, stomach, colon, liver, and pancreas are most strongly linked to poor diet.

Prostate, breast, uterus, ovary and colon cancer are greatly linked to high consumptions of fat from meat, dairy products and vegetable oils. By replacing these foods with a plant based diet of grains, vegetables, fruits and lentils, cancer conditions can be reversed.

Vegetables, fruits, grains and legumes are not only low in fat, but also contain essential nutrients. Vitamin C, E, the mineral selenium are all found in these foods, and act positively to increase immune function against disease.

A healthy diet can be used alongside medication for any serious disease and common illness. Recognising the healing power in foods can aid healing in the suffering of others. Treatment must be planned carefully with an individuals doctor, encouraging nutrition to have an integral part of the healing process within the body and mind.