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Easter Eggs

Easter is nearly here and the shops are packed full of Easter Eggs. The chocolate Easter Egg is a relatively new phenomenon, since Easter Eggs were traditionally made by dying or painting ordinary hens eggs.
In earlier times, eating eggs during Lent was forbidden by the church, leading to the custom of using up all the eggs in the house to make pancakes on Shrove Tuesday. At Easter time, eggs were dyed red to represent the blood shed by Christ on the cross. The hard shell of the egg was seen to represent the tomb of Christ, and cracking the egg symbolised his resurrection from the dead.

Aside from being important as a symbol of new life in the springtime, eggs (the real variety that is, not the chocolate ones!) are also an inexpensive and very rich source of various nutrients, which provide numerous health benefits:

Protein

Eggs are a very good source of  high-quality protein, and contain all 9 essential amino acids. Various studies have shown that eating protein-rich foods such as eggs at breakfast time helps you to feel fuller for longer, and actually increases weight loss.

Vitamin D

Eggs are one of only very few natural foods that contain vitamin D, the sunshine vitamin. Vitamin D is best known for its role in bone health, but recent research has highlighted numerous other health problems that can result from inadequate vitamin D intake including high blood pressure, cardiovascular disease, arthritis, diabetes, and various types of cancer.

The average person in this country has vitamin D levels of less than two thirds of the recommended amount, which is not really surprising, given the lack of sunshine in this country compared to other parts of the world. Eggs are therefore an eggselent (!) source of additional vitamin D.

Vitamin B12, choline and folic acid.

These nutrients are all part of the vitamin B complex, and are important for the healthy functioning of the cardiovascular system, the nervous system and the brain.

Choline, together with vitamin D and other nutrients found in eggs, is important for cancer prevention, and studies have shown that women who consume an egg a day have a significantly lower risk of developing breast cancer.

Carotenoids

Egg yolks contain various carotenoids including lutein, which helps to prevent eye problems such as macular degeneration and cataracts. The carotenoids found in eggs are more readily available in the body than those from other sources.

Healthy fats

One egg contains just 5 grams of fat and only 1.5 grams of that is saturated fat. Egg yolks do contain cholesterol, and in the past, health experts advised people to avoid them. However recent research has shown that eating an egg a day does not increase cholesterol levels, and moderate consumption of eggs may actually help to reduce cholesterol.

Studies have also shown that there is no link between moderate egg consumption and heart disease, and in fact, regular consumption of eggs may help to prevent blood clots, strokes and heart attacks. The healthy fats in eggs may also help to reduce other inflammatory diseases.

If you are buying eggs, it is best to choose free-range organic eggs, which have been produced by hens that have been allowed to roam freely, given natural additive-free feed, and not treated with antibiotics. The carotenoids give egg yolks their yellow colour, and if you have ever bought free-range eggs, you will no doubt have noticed that the yolk is much more yellow in these. Free-range organic eggs are also likely to contain much higher levels of other beneficial nutrients.

Better still, why not consider keeping a few hens of your own? Provided you have a bit of space for them to roam on, they are remarkably easy to look after and cheap to feed, and you would also be surprised at just how attached you can get to them. Just 2 or 3 hens will provide you with 2 or 3 free-range organic eggs virtually every day of the year, and help you to dispose of a good proportion of your kitchen scraps.

Well-Being for Women – Part Three

Over the past few weeks I have been writing about some of the unique difficulties facing women as a result of their changing hormones. In the last of the current series of articles on wellbeing for women, we will focus on maintaining your wellbeing at 50 and beyond.
Some would say the menopause is a positive time: a transition from the stresses of building a career and raising children, to a time of wisdom and personal fulfillment.  But for many women the road is a rough one to say the least, fraught with a host of debilitating symptoms. The usual treatment for these symptoms is Hormone Replacement Therapy (HRT).  Many women who decide to take HRT expect to take it for a few years and then discontinue treatment when the menopause is over.  However, HRT simply delays the inevitable, and most women find that when they stop taking it, their symptoms are just as bad as they were in the beginning, if not worse.

Many women are now looking for a natural alternative to HRT, due to concerns about the safety of long-term use, such as the increased risk of breast cancer and stroke. Herbal medicine is a safe and effective alternative, which has been used around the world for centuries to ease women through the menopause.

The first line of treatment is to reduce the impact of declining natural hormones. Herbs such as black cohosh contain substances which resemble oestrogen, and are very effective for reducing symptoms such as hot flushes and vaginal dryness.  Other natural substances that can mimic oestrogen in the body are the isoflavones, which are found soya products, seeds (such as in linseeds) and wholegrains.  These foods may be incorporated into the diet to reduce menopausal symptoms. However, in order for these substances to be used by the body, they must be broken down by beneficial bacteria in the digestive system. Therefore they are generally much more effective if taken with probiotics, or eaten in a fermented form, such as soya yoghurt, miso, tempeh or sourdough rye bread.

It is sometimes assumed that oestrogen-like substances in plants are associated with the same risks as HRT, but studies have shown that many of these herbs are perfectly safe, and even beneficial for women who have oestrogen-dependent conditions such as breast cancer.

The second task of herbal treatment is to address the symptoms.  The most common of these is hot flushing, which is often accompanied by sweating.  Sage dramatically reduces sweating, while hops is useful for insomnia due to night sweats. It is important to avoid foods such as caffeine, spices, and alcohol that can trigger hot flushes.

Other common menopausal symptoms include depression, anxiety, insomnia, exhaustion, poor concentration, memory loss, joint aches and low libido.  Following an in-depth consultation with a medical herbalist, several herbs are selected on the basis of each woman’s unique symptom picture, and blended in an individual prescription. Once the right combination of herbs is found for each individual, most women experience significant or even complete relief from symptoms within a few weeks.

Good nutrition is also an essential part of maintaining your wellbeing at 50 and beyond. Lower oestrogen levels after menopause are associated with increased skin ageing, thinning hair, and more seriously, an increased risk of osteoporosis and heart disease; and the best way to help prevent these problems is by ensuring you are getting the right nutrients.

The most beneficial nutrients for the over 50s are probably the essential fatty acids, found in oily fish (such as mackerel, tuna, salmon, herring and trout), together with various oils such as starflower, evening primrose and flax oils. These have a very beneficial effect on the condition of the skin, hair and nails, and have been shown to increase bone density and prevent heart disease.  It is also important to eat a healthy diet which contains plenty of fresh fruit and vegetables, nuts and seeds, to take plenty of exercise.

Finally, many women are also trying to cope with children or teenagers, while juggling a career and taking care of the home during this difficult time. They may also be struggling to come to terms the loss of their youth, or with adult children leaving home. Stress and anxiety have a very negative impact on the balance of hormones, especially after menopause. This is because the adrenal glands (which take over the task of producing oestrogen when the ovaries shut down) are primarily responsible for secreting the hormones that help us to cope with stress. Other therapies that can help with these problems, such as Aromatherapy massage, counselling or art therapy, may also be very useful to ease women through the menopause, and make all the difference during this challenging time.

Wellbeing for Women – Part Two

In last week’s article, I wrote about some of the unique difficulties facing women as a result of their changing hormones. It generated a great deal of interest, which is not surprising really, when you consider that it’s one area where orthodox medicine really has very little to offer in terms of a safe or effective solution.
Fortunately, there are plenty of alternatives available for women suffering from the effects of hormone imbalance, and in this week’s article we will take a look at how to improve your physical and emotional well-being in the face of changing hormones, and the stresses and strains of life as a woman.

For many women, the few days before her period are the worst days of the month. Pre-menstrual syndrome, or PMS is usually caused by a relative deficiency of the hormone progesterone in relation to the other hormones that govern the menstrual cycle.  This causes a wide variety of symptoms such as depression and irritability, sweet cravings, constipation, thrush, fluid retention, acne, and general aches and pains. There is often an additional sensitivity to the hormone prolactin, which is produced at this time of the month, causing symptoms such as fluid retention and breast tenderness.

The condition tends to become much worse in the years preceding the menopause, as progesterone levels begin to drop even further, leading to a relative excess of the hormone oestrogen. Many women also experience very heavy and prolonged periods at this time, together with other common symptoms such as anxiety, insomnia, poor concentration, memory loss, and thyroid hormone imbalance.

The most useful herb for treating pre-menstrual syndrome is chaste tree (Vitex agnus castus).  This herb works on the pituitary gland to normalize hormone production and generally leads to increased levels of progesterone and decreased levels of prolactin.  When taken over the course of a few months it is extremely effective for reducing pre-menstrual symptoms, and also for balancing hormones in women in their mid to late 40’s who are approaching the menopause.  Of course this depends on the quality of the product and the dose taken.  Some over the counter preparations recommend taking the herb two or three times daily, however it is more effective to take the entire daily dose first thing in the morning (preferably between 6 and 7 a.m.) when the pituitary gland is most active.

A combination of herbs may be used to provide relief from stubborn symptoms.  For example, herbal diuretics such as dandelion leaf can help to reduce fluid retention and bloating.  Numerous herbs are also available which can treat other symptoms such as abdominal cramps, insomnia, fatigue, constipation, recurrent vaginal thrush, and migraines.  For symptoms which are numerous or severe it may be beneficial to consult a qualified practitioner of herbal medicine who can prescribe an individually tailored blend of herbs.

In addition there are a number of supplements available that can support herbal treatment. Magnesium and Vitamin B complex support the nervous system, and preparations containing high levels of vitamin B6 are particularly useful for pre-menstrual syndrome.  Essential fatty acids are also helpful for this condition, particularly brands such as EyeQ that combine Evening primrose and fish oils.

These supplements also help the body to cope with the effects of stress, which is a significant contributing factor in hormonal imbalance. Many women are trying to cope with children, while juggling a career and taking care of the home, often with very little support. Since the adrenal glands (which are responsible for secreting the hormones that help us to cope with stress) are also partly responsible for maintaining the balance of the female hormones, high levels of stress tend to make all these hormone fluctuations much worse. It’s not always just because of your hormones! Therefore, dealing with stress and other emotional issues with therapies such as massage, counselling or art therapy can be very helpful for improving your well-being.

Your diet can also have a surprising impact on your hormones. Hormone imbalance is exacerbated by exposure to oestrogen-like chemicals, which are found in meat and dairy products, food stored or heated in plastic packaging, and non-organic fruit and vegetables, which may contain traces of pesticides. It is therefore helpful to avoid these as much as possible, and to increase your intake of oily fish, wholegrains, and fresh, organic fruit and vegetables.

Excess oestrogen is broken down by the liver and removed from the body through the bowel. However, unfriendly bacteria in the bowel can reactivate the oestrogen, which may then be reabsorbed into the bloodstream. It may therefore be helpful to take a probiotic supplement, and avoid refined carbohydrates (such as cakes, biscuits sweets and white bread), which encourage a build up of unfriendly bacteria. Eating plenty of fibre helps to ensure that excess oestrogen is removed from the body and not reabsorbed.

For women who have reached the menopause, the picture is a little different, and in next week’s article, we will focus on maintaining your well being at 50 and beyond!

Well-Being for Women

practitioners from the Lismore Clinic will be giving a talk on Wellbeing for Women at the Old School House, Ballinvella, on Monday 12th March at 8pm. The talk is open to all women who are interested in learning more about improving their wellbeing.

Happy Eating

Last week  I wrote about which foods and nutritional supplements improve your mood and energy levels. In this week’s article we will take a look at how what you eat might be contributing to low mood, anxiety and irritability, and what to do about it.
Apart from lack of sleep, one of the most common causes of tiredness and irritability is blood sugar imbalance. Skipping meals can cause blood sugar levels to fall to below optimal levels, which results in tiredness and the release of stress hormones, which in turn leads to irritability and anxiety.

Low blood sugar levels also cause sugar cravings. Unfortunately, consumption of sugar and sugary foods such as cakes, biscuits, sweets, chocolate, and fizzy drinks, and other refined carbohydrates such as white bread, tends to cause a sudden rise in blood sugar levels, which then quickly plummet again, leading to increased irritability and cravings for more sugar.

Some people crave caffeine-containing drinks such as coffee and Coke when they are feeling tired. These also temporarily increase blood sugar levels by helping the body to release stored sugars into the bloodstream. However they also cause release of stress hormones that lead to irritability and anxiety.

 In order to stabilize your blood sugar levels it is important to avoid caffeine, sugary foods, and other refined carbohydrates as much as possible. Eat at regular intervals (at least every 3-4 hours) and stick to complex carbohydrates such as brown rice and wholemeal bread. Always combine carbohydrates with protein, for example, eat fresh or dried fruit with a handful of nuts, and eat wholemeal toast or oatcakes with hummous or nut butter. Only eat sweet foods as an occasional treat and only after a meal or healthy snack.

You will be amazed at just how much you can improve your mood and energy levels by simply keeping your blood sugar steady throughout the day.

Another very common dietary cause of fatigue and low mood is food intolerance. If you regularly suffer from symptoms such as abdominal bloating, constipation or loose bowels, tiredness after meals, poor concentration, headaches, excessive mucus or sinus congestion, you may well be suffering from an intolerance to certain foods.

Most people are aware that food intolerance can cause digestive problems, but few people realise that it can also lead to symptoms such as tiredness, depression, irritability, anxiety and even hyperactivity in children. The most common culprits are dairy products, yeast, and gluten (which is predominantly found in wheat, but is also found in oats, spelt, rye and barley, and in most packaged foods).

These foods should be completely eliminated from the diet for 6 weeks, preferably under the guidance of an experienced healthcare professional. Again, you will be amazed at the effect that poorly tolerated foods have on your mood and energy levels once you have eliminated them from your diet.

If you experience depression anxiety or fatigue which is worse before menstruation, this is probably due to hormonal imbalance, which can also be affected by your diet. Eating lots of red meat, dairy products and food stored or heated in plastic packaging increases your oestrogen levels, while low fibre diets and consumption of alcohol prevents excess oestrogen being excreted from the body. You can improve your hormone balance by eating less meat and dairy products and increasing your consumption of green leafy vegetables, soya products such as tofu, miso and tempeh, and including plenty of fluids and high fibre foods in your diet.

There are also plenty of natural remedies which can help you along the way. Herbs such as Gymnema and Ashwaganda are great for reducing sugar cravings, while others such as Astragalus and chamomile help to improve digestion and heal the damage caused by food intolerance. Agnus castus and milk thistle are good for restoring hormone balance.

Helpful nutritional supplements include magnesium and chromium for sugar cravings, probiotics to help the digestive system following damage by food intolerance, and Evening primrose or starflower oil and vitamin B6 for hormonal imbalance. A qualified medical herbalist can help you to identify if your eating habits are contributing to fatigue or mood disturbance, prescribe an individually-tailored blend of herbs, and give detailed advice about diet and nutritional supplements.

Feel Good Foods

Last weekend The Lismore Clinic held its first Well-Being Open Day, with lots of information and talks about natural ways to help improve your mood and energy levels. The event was very well attended, and it was a really interesting and enjoyable day.
One subject that people were very interested in was improving emotional wellbeing with nutrition. So in this week’s article we will look at some of the foods that can improve your mood and energy levels.

1. Omega 3 Essential fats

Some of the most important nutrients for wellbeing are the omega 3 essential fats, particularly EPA, which is found predominantly in oily fish. The best source is mackerel, followed by herrings, sardines and tuna. Salmon and trout are also rich in this important nutrient. It is advisable for people to eat oily fish at least 3 times per week, and for those suffering from depression or low mood, a supplement containing 500-1000mg EPA per day is also recommended.

Seeds such as Pumpkin and ground flax seeds (linseed) also contain omega 3 essential fats, but unfortunately only about 5% of the omega 3 fats in seed oils can be converted to EPA. Therefore, while seeds are a very useful source of protein and various minerals, flax seed oil is really not an ideal source of omega 3 essential fats.

2. B vitamins

B vitamins reduce anxiety, depression and fatigue. They are found mainly in whole grains (such as oats), beans, lentils, nuts, and seeds. Vitamin B12 is predominantly found in animal foods such as meat, fish, eggs and dairy produce.  To improve mood and energy levels, take a vitamin B complex supplement, which provides 25mg-50mg of B1, B2, B3, B5, and B6, and at least 100mcg of folic acid and 10mcg of B12 and biotin. Vitamin B supplements are best taken in the morning.

3. Magnesium

Magnesium reduces anxiety and insomnia, and improves energy levels. It is found in nuts, seeds and chocolate, which is why people with magnesium deficiency often experience chocolate cravings. Raw cacao or good quality dark chocolate in moderation can help to boost magnesium levels. Alternatively, take 100-150g Magnesium citrate or Magnesium maleate (which are more readily absorbed that other forms of magnesium) two or three times daily.

4. Tryptophan

Tryptophan is an amino acid which is found in protein-rich foods such as beans, lentils, nuts, seeds, fish, eggs and meats (particularly turkey). Tryptophan is the precursor of seratonin, the happy hormone. Low seratonin levels cause depression, anxiety and sleep disturbance, and orthodox antidepressants work by increasing the activity of seratonin. However, increasing the amount of tryptophan in your diet can naturally boost your seratonin levels.

5. Vitamin D

Vitamin D, the sunshine vitamin, is essential for maintaining a positive mood and good energy levels. The best source of vitamin D is sunshine, but most people do not get enough sun exposure, either due to spending too much time indoors, or because of over-use of sun-block. To naturally increase your vitamin D levels, get some sensible sun exposure, without sun-block: 15-20 minutes per day with minimal clothing at around 11 am is ideal. Apply sun-block after 15-20 minutes to avoid burning if you plan on staying outside for longer.

In next week’s article we will take a look at how what you eat and the way you eat might be contributing to low mood, anxiety and irritability, and what to do about it.

Well-Being Day

January is well known as being the most depressing month of the year. Post-Christmas credit-card bills, failed new year’s resolutions, cold dark days, and long nights are bad news for emotional our well-being.
In order to create a little light at the end of the tunnel, The Lismore Clinic will be holding its first annual “Well-Being Day” on Sunday 29^th January from 2-5p.m. There will a number of useful talks throughout the afternoon including ‘Nutrition and Herbs for Emotional Well-Being’ by Medical Herbalist, AnneMarie Reilly, ‘Aromatherapy for Well-Being’ by Aromatherapist, Wendy Livingson, ‘Coping with Stress’ by Psychotherapist, Marianne Gurnee, and ‘Emotional Well-Being for Children’ by Art Therapist, Lorraine Shanahan. Other qualified and experienced practitioners will also be available for a free, no obligation, informal chat, and light refreshments will be available.

Many people who suffer from the ‘January blues’ feel that it’s just not serious enough to do anything about it – feeling worn out and a bit low is hardly reason enough to take antidepressants or to go into therapy, but there are plenty of simple and natural ways to reduce stress, boost your mood and energy levels, and beat those January blues.

For example, herbs such as St. John’s wort lift the mood and improve motivation, while others, such as Siberian ginseng help to improve energy levels and protect the body from the effects of stress. These herbs are not habit-forming, and are therefore suitable for short-term use if your January blues tend to evaporate with the arrival of spring.

What you eat also has a big impact on your emotional as well as your physical well-being. It is important to eat plenty of warm, nourishing foods that benefit the nervous system at this time of year, such as oats, and to keep your blood sugar levels balanced throughout the day. Useful supplements for emotional well-being include vitamin B complex and essential fatty acids, both of which are necessary for a healthy nervous system.

Aromatherapy is another very effective way of improving emotional well-being. The nostrils are also attached to a part of the brain called the limbic system, which controls emotions and influences the nervous system and hormone balance. When essential oil molecules are inhaled, messages are transmitted to the limbic system, which can either stimulate or relax the body and mind.  For example, rosemary oil is uplifting and stimulating, while lavender oil is calming and relaxing. Messages from the limbic system also affect many body processes including heart rate, blood pressure, breathing, digestion, stress levels, memory and mood.

While some people may feel that talking over their problems with a counsellor or psychotherapist may be helpful, others may feel that their problems don’t really justify exploring their emotions in great detail. For people who just need a little support to solve a problem or make decisions for the New Year, one or two counselling sessions is often enough to make a huge difference.

Likewise, for people who can’t really put their problems into words, or for children and young people coping with the stress of school, Art Therapy can be a very useful way of expressing these emotions. Even where one to one therapy is not required, art can still be a very useful outlet if used in the right way.

To find out more about these simple and natural ways to beat the January blues, why not come along to the The Lismore Clinic “Well-Being Day” on Sunday 29^th January from 2-5p.m. This open day is completely free of charge, which is good news in these difficult times.  The event will be of particular interest to anyone who would like to find out about natural ways to reduce stress and improve emotional well-being, but all are welcome.

Cervical Cancer Prevention Week

Cervical cancer is the second most common cancer in women under 45, both in Ireland and around the world. Around 180 Irish women are diagnosed with cervical cancer every year, and over 70 women die annually from the disease. Next week is Cervical Cancer Prevention Week, which aims to raise awareness about how to prevent this most serious and life-threatening disease.
Cervical cancer is predominantly caused by a long-term infection of cervix by the Human Papillomavirus (HPV).  HPV is transmitted by sexual contact, and therefore the risk of contracting it is increased by starting sexual activity at a young age, having multiple sexual partners, and not using barrier methods of contraception.  Once it has been contracted, the HPV virus may lead to the development of abnormal cells on the cervix, a condition known as ‘cervical dysplasia’. In some cases, cervical dysplasia may lead to the development of cervical cancer.

There is now a vaccine available in Ireland, which prevents infection from the two high-risk strains of HPV that cause over 70% of all cervical cancers. It is recommended that all girls should be vaccinated at around 12 years of age. However, it is important to be aware that the vaccines provide no protection against the other strains of HPV (which cause the remaining 30% of cases of cervical cancer), and vaccination offers no benefit to women who are already sexually active. Therefore it is still just as important for all women to continue having regular smear tests. There  have also been a number of reports of serious adverse reactions to vaccine to date, and the long-term effects are unknown.

The main symptoms of cervical cancer are abnormal bleeding and lower back-ache. However, cervical cancer does not usually cause any signs or symptoms until the very late stages. Therefore cervical screening with regular smear tests is the only way to ensure that any abnormal cells are detected and treated early.

Cervical screening involves taking a sample of cells from the cervix and examining them for any abnormalities. The National Cancer Screening Programme, CervicalCheck, provides free smear tests to women aged 25 to 60.  Women under 45 should attend for screening every three years, and women over 45 should attend every five years. Women who have not had a smear test in over three years can register online at the CervicalCheck website, or by calling CervicalCheck on Freephone 1800 45 45 55.

If the results of the smear test show abnormalities, the patient may be referred for a more detailed examination of the cervix (colposcopy), or for a biopsy of cervical tissue; but in many cases the patient is simply advised to return for another smear test every six to twelve months to monitor the changes. This is because cervical dysplasia does not always lead to cancer, and even where this does happen, it may take 10 years or more for cervical abnormalities to become malignant.

Fortunately there are natural ways of helping to prevent cervical abnormalities from leading to cancer.

First of all, it is important to stop smoking and to reduce the intake of red meat, fatty foods and sugar, all of which encourage the development of cancerous cells. Antioxidant nutrients such as vitamins A, C, E, and the minerals selenium and zinc play an important role in assisting the immune system to fight the virus, and preventing the development of cancerous cells. Foods which are rich in antioxidant nutrients include coloured fruits and vegetables (such as carrots, pumpkin, broccoli, raspberries and blueberries), and nuts and seeds (such as brazil nuts and pumpkin seeds).

Immune tonics such as Astragalus, and antiviral herbs such as Thuja and St Johns wort can help the body to control the virus. These can be combined with herbs which prevent cell dysplasia such as meadowsweet and periwinkle. A professional medical herbalist can provide an individually-tailored herbal prescription, nutritional supplements and detailed advice about cancer prevention

The Safe and Easy Way to Detox

In last week’s article we looked at the pros and cons of detoxifying the body to help remove harmful substances and improve health. This week we will look at safe, gentle and effective ways to allow the body to cleanse itself from the inside out, without causing any unnecessary discomfort.
 

The need to detox arises when the amount of harmful substances in the food we consume is greater than the ability of our bodies to remove them. The presence of excess toxins in the bloodstream can lead to fatigue, sluggishness, poor concentration, digestive disturbance, joint pain, skin problems, body odour and bad breath.

All sorts of products and diet plans are available which claim to detoxify the body; however, many of these approaches are unproven, and some may even be harmful, leading to worsening of symptoms in the short term and nutritional deficiencies in the long term. Harsh detox diets, particularly those which only include raw foods or juices, are not ideal during the winter months as they can weaken the digestion, and therefore ironically increase the toxicity of the body.

In order to detox effectively, the body needs to maintain a good strong digestion.  This can be likened to a furnace, which needs to burn hot in order to effectively break down foods and kill microbes. Too many cold or raw foods eaten during the winter months can dampen the digestive fire and allow the proliferation of microbes in the gut, and the passage of improperly digested molecules into the bloodstream.

It is therefore important to avoid very cold foods such as salads, yogurt, and refrigerated water at this time of year. Choose warm foods such as steamed vegetables, rice, and easy to digest pulses, such as red lentils and mung beans; and use herbs and spices which assist the digestion, such as cardamom, coriander, fennel and turmeric.

The most important thing is to eat as much natural, unprocessed food as possible, particularly fruit and vegetables. A good detox breakfast is gluten-free rice porridge with steamed fruit and cinnamon. Most fruits are also fine to eat. However, avoid plums and rhubarb, which increase the levels of uric acid in the body.

Kedgeree is another great detox dish, variations of which can be eaten for lunch and dinner.  It is made by cooking easy to digest basmati rice with red lentils or soaked mung beans in water for about 40 minutes. Use spices such as cardamom, coriander, cumin fennel and turmeric to aid digestion and add flavour, and add vegetables in any combination, All vegetables can be eaten in unlimited amounts except those of the nightshade family (potapes, peppers, aubergines, tomatoes). Also avoid mushrooms, and any vegetable that disagrees with you (cabbage, cucumber and onions are common culprits).

Snack on fruit and make sure you drink plenty of fluids to flush toxins out of the system. Many detox diets advise drinking two Litres of water or more per day, which many people drink straight from the fridge.  However, drinking very cold water can damage the digestion. It is important to take plenty of fluids when detoxing, but ensure that water and juice is taken at room temperature and don’t drink too much at mealtimes in order to avoid diluting the digestive juices. Herb teas, and warm water with a squeeze of lemon or lime, are great for cleansing the system and increasing fluid intake between meals

By ensuring the digestion is functioning effectively, and by simply avoiding the main causes of toxicity in the body (such as packaged or processed foods, fried foods, red meat, dairy products, sugar, wheat, caffeine, and alcohol) the body’s own detox systems will naturally start to remove toxins from the body. However, herbs which support the major organs of elimination include dandelion root, milk thistle, and chicory for the liver; and nettle, cleavers and celery seed for the kidneys.

Unfortunately, excluding refined sugar and caffeine always runs the risk of withdrawal symptoms and even the gentlest detox plans can cause unpleasant effects such as headaches, fatigue and skin breakouts as the toxins are eliminated from the body.  However, these symptoms should be mild and pass within a few days; and the benefits you will feel afterwards will definitely make it all worthwhile!

Diet and Detoxify

After all the excesses of Christmas, many people are thinking about a detox to cleanse their systems of all that stodgy food and alcohol. In some ways, the start of a new year is a great time to overhaul your diet, but the middle of winter is far from the ideal time for most types of detox diet. So why has detoxing become so popular, and what is the best way to go about it?
 

Many of the foods we eat, such as processed food, meat, non-organic fruit and vegetables, caffeine and alcoholic drinks, contain substances which are harmful to our bodies. Some of these substances are naturally occurring, such as hormones in meat, while others are due to the use of chemicals such as pesticides, preservatives or artificial colours or flavouring. In some cases the harmful substances may be produced inside the body as a result of metabolism, or they may be due to substances entering the bloodstream which have not been fully broken down during digestion. In any case, these substances must be removed from the bloodstream by the liver or kidneys, and eliminated from the body through the bowel or the urinary system.

If the amount of toxins consumed is low, the liver and kidneys will be able to cope with this task and the body remains healthy.  However if the consumption of toxins exceeds the ability of the body to remove them (as is most frequently the case these days) a number of symptoms can arise.

First of all, the presence of excess toxins in the bloodstream can lead to symptoms such as fatigue, sluggishness, digestive disturbance and poor concentration. Excess toxins, particularly uric acid, may be sequestered in the joints, leading to inflammation, pain and stiffness.

In an attempt to restore health, the body tries to eliminate the toxins from the body in other ways: toxins can be pushed out through the skin, which serves as a third organ of elimination.  This can lead to symptoms such as body odour, itching, dryness of the skin, and spots or rashes. Toxins can also be pushed out through the lungs, causing bad breath.

Alongside the weight-loss industry, the whole area of detox has become big business, with all sorts of techniques ranging from colonic hydrotherapy, to body soaks and masks which aim to draw toxins out through the skin. All sorts of products are on sale which claim to detoxify the body, and diet plans are available which last from a few days to several weeks, and include complete fasting, liquid or juice only diets, the raw food diet, even the Hallelujah diet! However, many of these approaches are unproven, and some may even be harmful.

Diets with too many restrictions can lead to nutritional deficiencies in some individuals if they are adhered to for long periods of time. They are often not suitable for people who are weak or otherwise unwell, and can sometimes lead to worsening of symptoms in the short term. Harsh detox diets, particularly those which only include raw foods or juices, are not ideal during the winter months as they can weaken the digestion, and therefore ironically increase the toxicity of the body.

In next weeks article we will look at a manageable detox plan, which will safely and gently allow the body to cleanse itself from the inside out, without compromising your health or causing any unnecessary discomfort.