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What’s Ireland Eating?

Over the past few years I have become increasingly alarmed by the number of people I see in my clinic who are suffering from various forms of food intolerance. Problems such as gluten and dairy intolerance, which were once relatively rare, now seem to be affecting more people than ever. Alongside this is the alarming increase in risk factors and incidences of various chronic diseases, such as hypertension, high cholesterol, heart disease and diabetes, and we only need to look around to see that well over half of Irish people are now either overweight or obese. So what is happening to cause such a health crisis in our country?
A documentary on RTE last week posed the question: “What’s Ireland Eating?” and offered some insight into the link between the food we are choosing to eat, and the impact on our health and on our local economy. The documentary, which is still available to watch on the RTE player, is based on the results of a survey of the grocery-buying habits of thousands of Irish households, and also presents the results of the National Nutrition Survey, which was carried out by Irish University Nutrition Alliance.

The survey found that over 40% of the money we spend on food is spent on highly processed food, which is generally much higher in sugar, salt and fat. We buy huge quantities of processed meat, fizzy drinks, and sugary breakfast cereals. Most of the meat we consume is processed, and half of the fish we buy is frozen, breaded and pre-packed. One third of the potatoes we choose are in the form of high-fat, processed products such as chips. And even the “fresh” products we buy, such as salads and other vegetables, are more likely to be washed with chlorine, pre-chopped, and sold in gas-filled packaging to prolong the shelf life. Our consumption of fruit and vegetables is only half of the recommended daily amount, and for every euro we spend on fruit, we spend €1.50 on junk foods such as crisps and sweets.

In Ireland we are consuming on average two and a half times the recommended intake of salt, which is a major contributing factor to higher rates of high blood pressure, heart disease and stroke. Processed pork (such as bacon, sausages and ham), is the highest selling meat in this country, and is a big contributing factor to our high salt intake. Processed meats are pumped with large quantities of water to increase the bulk (and therefore the price) of the product. They also contain numerous additives such as phosphates to help keep the added water in the meat, nitrites to make it pink, dextrose for flavouring, and preservatives such as ascorbate to prolong the shelf life.

Of greatest concern is the result of a study conducted by the World Cancer Research Fund, which found that consuming processed meat significantly increases the risk of bowel cancer, which is the second most common cancer in Ireland. The increased risk is thought to be mainly due to the various additives such as nitrites which make the meat look more pink, and as little as 50g per day of processed meat (which is equivalent to just 2 slices of ham per day), is enough to increase the risk of bowel cancer by 30%.

Addressing the way we shop and eat is not only important for our health, it is also important for our economy, since the annual cost to the health service for the treatment of obesity and obesity-related disease is currently €4billion.

So what can we due to turn this crisis around? Well, it’s really very simple: We need to get back to buying locally-produced, fresh, unprocessed, preferably organic products. Buying cheap processed meat is really a false economy since it can contain up to 50% water. Fresh, unprocessed, meat, chicken and fish bought from local suppliers benefits your health and well-being, as well as supporting local businesses. Likewise, eating plenty of vegetables which are locally-produced, fresh, unprocessed and preferably organic is one of the best things you can do for your health and for the local economy.

There is a huge variety of interesting and delicious types of food available, yet many people choose to eat processed ready meals, or bland chicken fillets or breaded white fish, with boiled carrots and peas every night of the week. Why not choose a delicious moist organic chicken from your local butcher or poultry supplier instead, or some delicious grilled fresh Mackerel or lemon sole from the Farmers Market? How about some tasty parsnips and butternut squash from your local greengrocer or organic farmer, roasted in the oven with some herbs and a little local honey, or some steamed fresh greens such as sprouting brocolli, leeks and kale?

It may sound daunting and time consuming to those who are not used to preparing a variety of intersting meals from scratch and usually just grab lots of processed foods from the supermarket shelves, but local suppliers are generally very willing to offer advice on how to prepare different types of food, and there are lots of ideas and recipes available from books, TV and on the internet. Ultimately, the experience of buying your food in friendly local shops, eating meals made from delicious, fresh unprocessed ingredients, and feeling the benefits to your health, makes it well worth the effort.

The “What’s Ireland Eating” Documentary is available to watch on the RTE player (www.rte.ie/player) until Tuesday 22nd November.

An Apple a Day

Though most people now associate Halloween with pumpkins, it is in fact the apple that is traditionally connected with this time of year. Halloween traditionally marked the end of the apple harvest, as it was thought that any fruits which were not picked and stored by halloween night were spat on by the pooka! In fact the apple tree has long been regarded as sacred, from its appearance in the garden of Eden to the myths and legends of the Celts, and the apple itself has often been described as ‘The Food of the Gods”.
As the old saying goes, “An apple a day keeps the doctor away”, and like most old sayings there is a lot of truth behind it. Apples are full of vitamins, minerals and other important nutrients, in a form that makes them easy to digest and absorb. These nutrients are essential for keeping the body healthy and helping to prevent disease. Stewed apples are an ideal source of nourishment for young children and for anyone recovering from ill health.

As well as being packed full of vitamins and minerals, apples also contain antioxidants, which help to prevent premature ageing, cancer and numerous other health problems. The red-skinned varieties are generally richer in these nutrients than those with green skins. Apples also stimulate the liver to eliminate toxins from the bloodstream and they have a cleansing effect on the entire body. In particular, they help the kidneys to excrete excess uric acid, which can contribute to psoriasis, arthritis and gout.

The slightly acidic taste is due to the fruit acids called malic acid and tannic acid. These stimulate the digestive system and help the body to digest protein and fats. This is one of the reasons why apples are traditionally eaten with pork. The combined action of the fruit acids and soluble fibre also helps to relieve constipation, providing a very safe and natural solution that is particularly effective in children.

The soluble fibre in apples is found in the flesh rather than the skin and is called pectin. Pectin helps to lower cholesterol levels by reducing absorption from the digestive system. In addition, it reduces the absorption of toxic substances such as lead and pesticide residues. It also helps to balance blood sugar levels, which makes an apple an ideal mid-morning or mid-afternoon snack for people who experience sugar cravings.

Apples were traditionally used to treat respiratory problems and modern research has confirmed that they possess an antiviral action, which helps to prevent colds and other respiratory infections. A study conducted a few years ago also demonstrated that eating an apple a day can significantly reduce the frequency and severity of asthma attacks.

Back to School

As we enter the final week of August, the days are getting noticeably shorter and the evenings are getting cooler, as the children get ready to go back at school. For many children, especially those starting school for the first time, the changing weather, mixing with lots of other children, and the sheer stress of it all, adds up to all kinds of troublesome infections. But as the old saying goes, “prevention is better than cure”, and fortunately there are many ways to help increase the body’s resistance to infection.
Essential nutrients for a healthy immune system include selenium and zinc (both of which are found in Brazil nuts). Vitamin C is also important for resistance against infection and is found in combination with immune-boosting flavonoids in fruit and vegetables, particularly coloured foods such as blueberries, oranges and broccoli.

It is often difficult to maintain adequate doses of these nutrients from food alone. Children who buy their own lunches often make poor choices, preferring chips and sweets over healthy dinners; and those who bring packed lunches often return home having eaten very little. Therefore a good quality supplement may be an easier way to ensure a high enough level to benefit the immune system. Choose a supplement which includes a broad range of nutrients in an easily absorbable form, such as Sona Multiplus Junior, or Kangavites.

Probiotics, which are found in live yoghurt and good quality supplements (such as Udo’s Choice Children’s Blend Probiotic), also play an important role in immunity. They are particularly important for children who have taken antibiotics within the past two years

The most damaging factors for the immune system are poor diet, stress, and lack of sleep. Saturated fats, sugar, chemical food additives and caffeine all stress the immune system. These are present in many foods marketed for children, such as processed savoury food, crisps, chocolates, sweets, fizzy drinks and cordials.

It is important for children to stay active and avoid long periods of watching TV or playing computer games, but it is also important that they get enough rest and sleep. Lots of homework coupled with too many after school clubs can leave children exhausted. However, children are often unable to recognise the need to rest and can run on adrenalin which exhausts them further.

One of the most well-known herbs for enhancing immune function and preventing infection is Echinacea, which is available over the counter from pharmacies and health food stores. However, another remedy which is becoming increasingly recognized for its antiviral and immune-stimulating properties, is the common elderberry, which begins to ripen in the hedgerows at this time of year.

Elderberries, which are rich in vitamins A and C and bioflavonoids, are a wonderful tonic for the immune system and they have a specific antiviral action which helps to prevent colds, flu and other viral illnesses. They are very safe and well tolerated, and are ideal for both adults and children.

A number of scientific studies have shown that elderberries stimulate the immune system and are active against a number of different strains of the flu virus. In controlled clinical trials which compared elderberry extract with placebo in the treatment of influenza, patients taking the elderberry extract had significant improvements in their symptoms within two-three days. On average, the flu symptoms lasted about half as long in those taking elderberry extract compared with those taking the placebo

Elderberry extracts are widely available from pharmacies and health food stores. However, home-made elderberry syrup is an excellent alternative, which is very cost effective and easy to make. Simply cover 500g fresh elderberries with water and boil with a stick of cinnamon for about 5 minutes. Squash the berries to extract the juice, and strain to remove the skins. Add 500g honey or brown sugar to the strained juice and heat until it thickens. Bottle in clean, sterilized containers, and take one or two dessertspoonfuls of the syrup in a cup of hot water three times a day during the winter months as a tonic to help prevent viral infections.

AnneMarie Reilly is a qualified medical herbalist practising in Lismore. To make an appointment for a private consultation telephone 058 53200 or 087 934 5910.

By AnneMarie Reilly
BSc(hons), MNIMH, MIIMH, DipCoun

Eczema

There are many different types of eczema, but atopic eczema is by far the most common. This form of eczema usually starts in childhood, most commonly in the first year, and around 10% of all children will develop eczema before the age of five. Fortunately, about two thirds of children with eczema grow out of it by the time they are seven, and three quarters do so by the time they are 16. However, eczema can persist into adulthood and even children who grow out of it can continue to have ‘sensitive’ skin as adults.

In babies, eczema can affect any part of the face or body, and often appears as oval-shaped patches of pink or red, dry, rough skin which are intensely itchy and may weep or bleed when scratched, often leading to frustration, sleep disturbance and infection of the skin. In older children, eczema most commonly affects the creases on the inside of the elbows and the backs of the knees. There may also be patches of eczema elsewhere on the body.

The tendency to develop eczema is genetic, and is linked to asthma and hayfever, but the disease itself is usually precipitated by environmental influences. The environment we live in and the stressors we are exposed to have changed a great deal in recent years, and this has caused more and more children to develop the condition.

Factors which can adversely affect the development of the immune system in early childhood, such as excessive use of antibacterial cleaning products, frequent courses of antibiotics, and stress, may increase the risk of developing eczema. Other triggering factors include anxiety, infection, allergies, pollution, household chemicals, and poor diet.

Conventional treatment of eczema includes emollient creams to reduce skin dryness, topical steroids to reduce itching and inflammation, and antibiotics for infection. While steroid creams are often quite effective in the short term, they only suppress the symptoms and can lead to thinning of the skin when used long term. Frequent or inappropriate use of antibiotics damages the immune system and causes microbial imbalance, which can ultimately make matters worse. Fortunately there are some very effective, natural and safe ways to help keep eczema under control.

It is advisable to avoid cow’s milk and other dairy products, which often exacerbate the condition, and use  rice or goat’s milk products instead. Minimise contact with pets and other animals, and ensure the home is kept as dust-free as possible. Change bedclothes regularly and wash at 60 degrees to kill dust mites and other harmful micro-organisms.

Avoid clothes made from wool and synthetic fibres, and choose cotton clothes and bed-linen instead. Avoid biological washing powders and use a chemical free washing powder such as Fairy Non-Bio or Ecover. Do not use any fabric softeners, which tend to leave chemical residues on clothes.

Keep the skin clean to help reduce the risk of infection, and use emollient creams regularly to keep the skin moist. Make sure bath water is not too hot and do not use any soap, bubble bath or shampoo. Instead, fill a muslin bag (or similar) with oatmeal and place under the hot tap while running the bath, and then add cold water until bath is the appropriate temperature. A dessertspoonful of baking soda added the bath helps to reduce itching.

Natural treatment of eczema is completely safe and generally very effective. Herbs such as Chinese skullcap  reduce allergic responses, and others such as liquorice reduce inflammation of the skin. Herbs such as  heartsease and chickweed help to reduce itching.

Useful supplements include evening primrose oil, vitamin E and zinc, which are important for skin repair. If you or your child suffers from eczema, a qualified medical herbalist can provide an individually tailored herbal prescription together with natural creams and helpful advice about diet and nutritional supplements.

For more information about natural treatment for eczema or to make an appointment for a private consultation telephone 058 53200 or 087 934 5910.

By Marie Reilly
MSc, MNIMH, DipCoun.

Surviving the Festive Season

With just over a week to go until Christmas, the excitement is mounting. However, for many people the Christmas season is a difficult and stressful time. Fortunately there are lots of ways to make life a little bit easier…

Well-Being Day

The Lismore Clinic will be holding its first annual “Well-Being Day” on Sunday 29th January from 2-5 p.m. There will be free information and talks about simple and natural ways to reduce stress and improve your emotional well-being. We look forward to seeing you there!