The general focus of the diet…

Highly beneficial foods…
Nutritional science has come a long way, and it is now known that the following foods are highly beneficial for proper hormone production and healthy oestrogen metabolism.

Legumes – e.g. chickpeas, lentils and beans in general – mung beans are easy to soak and cook in 45 mins, and are very quick and easy to sprout. Mung beans have one the best nutritional profiles of all beans, and are easy to use in soups, salads or stir-fries.
Whole and ground Indian spices and herbs – fenugreek seeds (wonderful when sprouted), cumin, cinnamon, turmeric, ginger root, and fennel. Grind 2-3 in a coffee grinder and use fresh, in any dish.
Unpolluted oily fish (and other quality fish) and fish oil – choose high-grade unpolluted fish oil capsules. If you don’t like fish, eat plenty of green veg, seeds such as linseeds and sunflower seeds, and the following…
TRUE whole grains – brown basmati rice, wild rice, quinoa, millet, barley, rolled oats, oatbran, wheat berries and rye berries (these are the whole wheat and rye grains, which when soaked and cooked have a lovely chewy texture).

Cruciferous vegetables – broccoli, cauliflower, cabbage, and Brussels sprouts – Other beneficial vegetables include all winter and summer squashes, fennel, kale and spinach and watercress.
Ground/milled flaxseeds – 1-2 tablespoons per day
Other seeds – sunflower and pumpkin seeds
Almonds and walnuts – good source of vitamin E and healthy fats – use in moderation, i.e. a palmful a day
Berry fruits (especially blueberries, raspberries, blackberries etc.)
Melon and cleansing citrus fruits such as lemons and fresh limes – warm/hot water with a little fresh lemon juice is the best way to start the day.
Soya foods and fermented soya foods – tofu, edamame beans, miso or Tamari as cooking flavourings. This list does not include processed soya foods such soya sausages/burgers, soya milk. Choose only natural soya protein, and fermented soy foods, as described.

Highly beneficial drinks…
Organic Green tea – steep for 5-10 minutes
Red grape juice (best taken ½ and ½ with water) or Pomegranate or Cherry juice
Miso soup – you can buy sachets or just add hot water to a tsp of miso paste
Filtered water with a little lime or lemon juice – remember that urine colour is an excellent indication of hydration status. It should be pale yellow/straw colour the majority of the time… so drink enough water and other fluid to achieve this. Drinking sufficient water is vital for normal kidney function and excretion of oestrogen via urine.

Meal ideas…
The majority of the meals and foods I have chosen contain slow-releasing carbohydrates, and many of the foods listed above. Slow-releasing carbohydrates (often call “complex” or low-glycaemic foods) are digested and broken down in the gut relatively slowly, releasing their sugars steadily into the bloodstream. This results in a steady rise in blood sugar, sustained energy, as well as efficient fat breakdown and hormone control. Eating complex carbohydrates help increase and control energy levels; aids weight loss, and controls and encourage a natural appetite. 

Re: Women’s health and hormone balance…
Eating natural whole foods keeps insulin levels low – high insulin increases testosterone and oestrogen production leading to potential oestrogen and/or testosterone dominance in relation to progesterone

Breakfast
* Berries with plain yogurt, seeds, lime and cinnamon – Combine ½ a punnet of blueberries and ½ a punnet of raspberries with 100g of plain live yogurt. Mix in 2 tablespoons of ground flaxseeds with the juice of ½ lime. Sprinkle with ½ tsp of ground cinnamon, and serve. 
* A small bowl of oat porridge (30g oats) or cooked oatmeal made with water, or almond or rice milk, with ½ grated apple, and a small handful of whole almonds, or sunflower seeds.
* Smoothies in a glass – A blend of raspberries and strawberries, yogurt, almond milk, and 2 tablespoons of ready milled/ground flaxseeds (available from some supermarkets or health food shops), or wheatgerm. This meal provides essential fats, protein and fibre and flaxseeds (or other seeds) add a nutty taste to the mixture. A great start to the day!

Lunch
Chickpea dahl with dark green leafy and baby vegetable salad – gently fry off ½ tsp each of fenugreek seeds, coriander seeds and ground cumin. Add ½ can of chickpeas and 100g of cherry tomatoes. Cook gently for 10-15 mins. Make a salad of green leaves, chopped coriander, and add mange tout peas, sliced beetroot, cucumber, and sliced raw fennel. Drizzle with a little olive oil, balsamic or cider vinegar, and a little lemon juice. Serve with a slice of rye bread.

Dinner
Salmon or marinated tofu and cruciferous veg stir-fry. Use a variety of cruciferous vegetables – broccoli, cauliflower, cabbage, and stir-fry with onion, garlic and ginger. Use Tamari or a spoon of miso (try brown rice miso) mixed in a little water as a base or marinade. Stir in flaked salmon, or 100-150g of cubed tofu, tossing the mix until the vegetables are “al dente”… cooked but with a slight crunch!

Snacks if and when you need them…
* A small handful of organic whole almonds or walnuts
* Raw vegetable crudités with or without hummus
* A small bowl of sliced melon, blueberries and raspberries
* Red grapes and pumpkin seeds
* ½ avocado
* A small handful of raw coconut

Obvious signs of deyhration…

Signs and symtpoms that indicate you’re not drinking enough water can include over-heating, flushing of the skin, headaches, skin itchiness, dry skin, and constipation. However one of the best ways to determine your unique hydration status is to monitor the colour of your pee! Use the chart below, and experiment with increasing your water intake slowly, across the day, until your urine is the colour indicated by the numbers 1, 2 or 3 on the colour scale. Remember plain water, as well as the above-mentioned hydrating foods and meals, all contribute to “watering” the body effectively. Your fluid needs may therefore change on a daily basis.

The Pee Chart
 This is a quick and easy way to know instantly whether you are hydrated, mildly dehydrated, or worse – severely dehydrated! Check out the pee chart here… Your target is to make sure your pee is the same colour as the numbers 1, 2, or 3. Colours 4 and 5 suggest dehydration and numbers 7 and 8, severe dehydration.

In a nutshell…

“Get your “carbs” from vegetables, and low-glucose fruits such as apples, pears and berries. Eat “clean, healthy, wild varieties of fish” and small oily fishes like sardines, and mackerel for protein and Omega-3 fats, little meat and dairy, and small amounts of “true” wholegrains such as quinoa and wholemeal rice. Raw seeds and moderate amounts of raw nuts such as almonds and walnuts provide good sources of protein, fibre and essential fats, and foods such as avocado, olives and olive oil are also great additions to the diet. Drink clean, filtered water, herb leaf teas, and veggie juices to stay healthy and hydrated”.

The diet should contain a vast array of antioxidants and natural anti-inflammatory agents to reduce any internal inflammation. It should aim to lower insulin levels (minimising fat storage), and improve insulin sensitivity, i.e. the way in which the body handles sugars. This helps the body to burn excess body fat, minimising excess fat being converted to harmful oestrogen.

(N.B. Fat cells can convert fat to a “bad” oestrogen via a biochemical process called aromatisation).

There are many foods that are highly beneficial to women’s health, for all the reasons described above. Soya is touted as being healthy to women (and men too), and while small amounts of fermented soya (miso, tempeh, natto, Tamari) are indeed healthy, foods such as soya milk, and processed soya foods should not be taken on a regular, daily basis. Tofu, and edamame beans are fine in small amounts and best used in soups, (just as the Chinese use tofu), or with fermented soy foods such as Tamari or miso. The reason for this is that soya beans contain potent enzyme inhibitors that can cause intestinal problems, and mineral mal-absorption. In their unfermented state they are high in phytates (phytic acid), which block the absorption of essential minerals such as zinc, calcium, iron and magnesium. Centuries ago, the Chinese learnt to ferment soya beans to make them edible. The fermentation process to make miso, natto and tempeh removes the majority of enzyme inhibitors and phytates. The process to make tofu removes some of the enzyme (trypsin) inhibitors but only small amounts of the phytates. Miso (fermented soya beans with either barley or brown rice) is traditionally used as a seasoning, and in preparation of Miso soup. It has a dark, rich and salty flavour, and great to use as a stock base. It is also rich in omega-3 fatty acids, as well as having a complete protein profile. Some useful sources of vegetable protein for vegetarians, and vegans are sprouted beans and seeds such as aduki and mung bean, sunflower seeds, sprouted chickpeas and lentils (depending on individual tolerance/affinity), plenty of green vegetables, sea vegetables, edible grasses, seeds, nuts and wholegrains.

There is a temptation for many vegetarians and vegans in particular to rely far too heavily on tofu and processed soy foods such as soya milk, burgers, yogurts and cheeses. If you drink soya milk daily, try using nut milks of some sort (e.g. almond milk) periodically, or rice milk or oat milk. Too many unfermented forms of soya are not necessarily healthy. Tofu can be used on occasion, but should always be “heated” or soaked rather than eaten raw. It is best combined in soups, or in stir-fries with Tamari sauce, or eaten with seaweed. Bean sprouts are very healthy, and edamame beans (soy beans in the pod) are too, being good sources of B vitamins and minerals, and are a healthy form of taking soya protein. These are now available, frozen and “out of the pod”. Of course they must be steamed, or boiled to remove the enzyme inhibitors and phytates. In the case of soya in the diet – think moderation and variety!

There are non-soya food sources of plant isoflavones, and substances called lignans, which are possibly even healthier for women. These are found in flaxseeds (ground or milled  – otherwise they are largely indigestible), the vegetable fennel, cabbage, alfalfa seed (usually sprouted to a “cress-like” food), spices such as fenugreek, and cumin, blueberries, and herbs taken as supplements. These include red clover, black cohosh (widely researched), liquorice root and kudzu. Lignans are a soluble fibre, and ground flaxseeds incidentally are a great source of this “soluble” fibre. Flaxseeds promote the excretion of oestrogen via a bulking effect of the stools, and this type of food also minimises oestrogens being re-absorbed back into the body. Lignans are also found in the bran layer of grains, beans and seeds.

Grapes and red grape juice contain plentiful amounts of a substance called resveratrol – a potent antioxidant. This has it’s own special oestrogen-modulating effects, influencing circulating levels of oestrogen.

Green tea “catechins” also contribute to healthy oestrogen detoxification and excretion.

A diet that is rich in cruciferous vegetables (brocolli, cauliflower, Brussels sprouts and cabbage) and wholegrains supports healthy liver function…. specifically in the healthy detoxification of oestrogen and other hormones through the liver. This is a vital aspect of the hormone “cycle” for peri and post-menopausal women.

The family of cruciferous vegetables also includes horseradish, mustard greens, kale, seakale, turnip, radish, daikon radish, kohl rabi, collard greens, bok choy, cauliflower, napa cabbage, cavolo nerolo cabbage (speciality English black cabbage), and Chinese cabbage.

Part 2 is HERE… and includes more great foods for women and some delicious breakfast, lunch, and supper ideas.

The importance of bowel health…

Bowel health is crucial to so many aspects of health. In fact, I’d go, as far as to say, a healthy gut is the key to overall health. Unfortunately, it is often a neglected part of any treatment plan or focus, and little attention is paid to optimising digestive health. Gastrointestinal function, and the science of gut health has progressed leaps and bounds in the last few decades, and new information emerges all the time as to the role of gut bacterial balance, as well as regards the “gut-brain link”. Gastrointestinal ecology is directly linked to immune function, affects digestive capacity, and can even affect our ability to lose weight. The gut also communicates with our brain, as thoughts and feelings are often expressed through the gut. Experiencing “butterflies in the stomach” is a good example of this “two-way communication” at work.

Stress, emotions and gut health…
It is important to be aware of, and understand the close relationship between stress/emotions, and digestive function. The most common underlying cause of digestive problems in adults is stress. This is always a combination of external stress (outside or work/family pressures/distressing events), and internal stress (i.e. dealing with our own personal emotions and issues – unhappiness, loneliness and grief are examples of internal stress). In order to improve the health of the digestive system, the individual needs to be aware of his or her stresses, and at the same time, confront any negative emotion or feeling, and try and reduce and express “stress” where possible. It is never wise to suppress emotions, feelings or problems as unexpressed emotion is held in the body’s tissues, and particularly the “emotional centre” of the body, which happens to be our digestive system!

During stress, the release of the stress hormones adrenalin and cortisol causes an increase in heart rate and blood flow, away from the digestive system, to the muscles. Gut function automatically slows down and the movement of food through the system slows down too. Digestive problems soon manifest, as the body has to show emotion and stress somehow! The most pronounced effects of this type of stress are in fact, on the pancreas. Here it affects the production of insulin and digestive enzymes (the 2 main roles of the pancreas). Our capacity to respond to blood sugar levels decreases, as well as our capacity to digest food. Too much adrenalin causes ongoing digestive problems, as well as low energy. This is why any gut symptoms are worse when feeling stressed or anxious. It is never a good idea to eat when you are feeling upset, angry, stressed, anxious or nervous. Deep belly breathing (with lying down or when comfortably seated) and regular oil massage on the abdomen (working in a clockwise way) is very effective at reducing stress that is impacting on digestive function. Try and do this regularly if you suffer with any symptoms associated with an “irritated” bowel.

Gut dysbiosis and the role of probiotics…
It is estimated that we have well over 100 different species of bacteria that live in the bowel, all of which contribute to maintaining a “healthy balance” of microbes in the gut. Amongst their many vital roles and functions, they naturally produce many B vitamins, vitamin K, anti-bacterial substances, and generally keep any nasty bacterias and fungus under control. It is vital, therefore that we have sufficient probiotic or “good” bacteria in the gut, where they also aid in the body’s detoxification processes, and in the digestion of sugars and starches.

Boosting healthy gut bacteria…
Plenty of vegetables and fibre in the diet provide food for the good bacteria in the gut, and of course “live” or “bio” yogurt helps to put some good bacteria in. Organic live yogurt tends to have higher amounts of healthy bacteria than non-organic, and is healthier in general. So choose organic when you can! Short-term supplementation with probiotics is often effective, and necessary to reintroduce beneficial bacteria into the gut and normalise digestive function. These supplements can also encourage the continual growth of healthy bacteria, which are vital for protection against infection. For women, probiotics also stop harmful oestrogens from being re-absorbed back into the body.

Clean up your environment…

We know that our environment is polluted with xenoestrogens from pesticides and hormones in the food chain. Chemicals such as dioxin resemble oestrogen in their action within the body, and can therefore disturb “normal” oestrogen balance. This becomes particularly important in hormone-driven cancers such as breast cancer. Xenoestrogens have many negative health effects, and although no direct link to breast cancer has been established, it is highly recommended to avoid known sources and exposure to harmful chemicals. This really has to be part of any effective overall treatment and health plan.

For your interest…
“Reducing Environmental Cancer Risk: What We Can do Now” is a report from the United State’s President’s Cancer Panel, originally commissioned by President Bush.

In it, it states: “We have grossly underestimated the extent that environmental chemicals play in cancer.” The Panel asks President Obama “to use the power of your office to remove the carcinogens and other toxins from our food, water, and air that needlessly increase health care costs, cripple our nation’s productivity, and devastate American lives.”

In addition, The US Environmental Working Group has put together a quick-glance 1-page flier on “Preventing Cancer: 9 Practical tips for Consumers”. It is a helpful reminder and worth a look. It available for download at:
http://www.ewg.org/files/EWG_preventing_cancer.pdf

The mind-body connection

In a nutshell, if you want to create healthy happy cells, you must “be” healthy and happy in yourself! The thoughts we think, the words we say, and the way we conduct ourselves has a profound effect on the physical body. In addition, any unresolved issues, anger or resentment can have serious negative effects on health. The Biology of Belief by Dr Bruce Lipton is a cutting edge read… a wealth of new science and information regarding the direct link between our mental state and the health of the physical body. It is a profound and eye-opening read!

Specific nutrient supplements for female health…

There are certain supplements that have been found to help support female health, specifically in balancing hormones, and assisting in the detoxification and clearance of oestrogens.

1) Calcium D-glucarate – helps to detoxify and eliminate harmful toxins and oestrogens in the liver

2) DIM – Diindolylmethane – a phytonutrient extracted from cruciferous vegetables (broccoli family) that supports oestrogen balance and oestrogen detoxification.

3) Indole-3-carbinol (found in the supplement Meta I3C) – I3C is another naturally occurring compound in broccoli, Brussels and cabbage. This also supports healthy oestrogen metabolism.

4) * Flaxseed – ground or milled flaxseed is an excellent addition to the diet. Not only is it a rich source of essential Omega-3 fatty acids (ALA), the lignans (fibre) help to minimise the re-circulation of oestrogen from the bowels back into the body, as well as helps to keep to the bowels healthy generally. Two dessertspoons (ground) daily is a good, practical amount to have.

5) B Complex – B vitamins together with EPA and DHA are paramount for healthy oestrogen/progesterone balance, AND efficient liver function and detoxification.

6) Probiotics (particularly Lactobacillus Acidophilus and the Bifido bacteria) – ensuring a healthy internal digestive system, full of “good bugs” and eliminating “bad bugs” is essential to the body’s overall immunity and general health. Good bacteria help to metabolise oestrogen properly in the bowels.

7) Vitamin D – If blood levels are found to be sub-optimal, it is highly recommended to think about supplementing with Vitamin D3 (D3 drops) to achieve optimal Vitamin D status. A dose of 2000iu per day is a safe and effective dose.

8) Fish Oil (Eskimo-3 Liquid) – One of the best quality fish oils worldwide is Eskimo-3 fish oil, guaranteed to be free of PCBs or heavy metal contamination. 1 tsp a day is a useful and effective daily dose.

The above supplements are available from…

Nutri Ltd – Tel: 0800 212 742 (Ref 130219)
* For milled flaxseed – Higher Nature 0800 458 4747 (Ref 137115)

PLEASE NOTE: The recommendations or suggestions in this article are general guidelines and not meant to be prescriptive. If you are taking medication, or intend to take supplements, please consult with a reputable health care practioner, Doctor or gynaecologist before making any dietary changes or supplementing with any of the above herbal/ nutrient recommendations.

Recommended Reading…

Women’s Bodies, Women’s Wisdom – Dr Christiane Northrup

Cancer Recovery Guide – Jonathan Chamberlain

The Body Knows… How to Stay Young – Caroline Sutherland

Genetic Nutritioneering – How you can modify inherited traits and live a longer, healthier life – Dr Jeffrey Bland

The Biology of Belief by Dr Bruce Lipton

* Hormone balance
* Strengthening the “detox” system and why this is so important
* Feeding the body with the correct nutrition
* Beware of the nemesis – sugar!

Maintaining good female health requires a strong, yet delicate approach. When faced with ill health and disease (including cancer), women require a truly holistic, and individual approach to treatment and recovery. Areas such as nutrition, lifestyle evaluation, genetics, stress reduction, hormone balance, and even self-empowerment are all important areas to acknowledge and address. All can influence the growth and proliferation of rogue cells in the body (which often lead to the development of cancer), as well as influence overall “health and recovery”.

Hormone balance…

Women’s health (physical and mental) is closely related, and somewhat “mimics” hormonal status and “balance” in the body. Hormonal status refers to the interplay between female sex hormones (oestrogen and progesterone), stress hormones (particularly cortisol), and thyroid hormones (TSH, T4, T3). Sex hormone production and “balance” is especially sensitive to levels of stress hormones. Stress has a profound effect on oestrogen/progesterone balance, as well as creating unnecessary tissue inflammation in the body.

A hormonal cycle that is in balance (at whatever stage in life) helps a woman to feel confident, empowered, healthy and happy. A woman who feels “out of sorts”, feels depressed for no apparent reason, or shows other common signs and symptoms of hormonal imbalance (of which there are many), is likely to be, either under too much stress, not taking enough exercise, and or, is eating a poor diet. She herself is out of balance!

What sort of hormone metaboliser are you?
Hormone balance (particularly oestrogen/progesterone balance, and “stress hormone” balance) is crucial to overall health, energy, body weight, as well as a person’s overall risk of disease.

Assessing oestrogen balance and metabolism
A test is available nowadays to assess a women’s “efficiency” at detoxifying oestrogens. Called the “Oestrogen Metabolism Profile” it measures the balance of anti- and pro-carcinogenic metabolites of oestrogen. The metabolites 2-hydroxyoestrogen or 2-OHE (the “safe” oestrogen) and 16-alpha-hyroxyoestrone or 16-alpha-OHE 1, which is the more harmful or more potent form of oestrogen, are measured in one first morning urine sample. A proper balance between the two indicates a healthy metabolism and clearance of oestrogen, and a possibly a reduced risk of breast cancer. This efficient breakdown and excretion of oestrogen can be encouraged and supported by a diet that includes plenty of isoflavones, fibre and antioxidants – all found in foods such as flaxseed, oats/oatbran, natural soy foods such as miso, Tamari, tempeh, tofu, traditional Indian spices such as cumin, turmeric, fenugreek, chickpeas, beans, fennel, PLENTY of cruciferous vegetables, and green tea. 

Strengthening the “detox” system and why this is so important

The immune system protects the body against pathogens, i.e. viruses, bacteria, parasites, and fungi. The immune system keeps coughs, colds and infections at bay. However it’s the “detoxification” system that is specifically involved in hormonal health/balance, and in the elimination of toxic chemicals and carcinogens that are so damaging to a woman’s body. It is an area, therefore that’s vital to address. Every one of our trillions of cells comprises of an internal “detox” mechanism. The main “detox organs” to be aware of include the skin (the largest), the gut, and the liver.  

The Detox System that functions in our cells is composed of numerous enzymes, such as superoxide dismutase, catalase, glutathione, and epoxide hydrolase, to name just a few. These enzymes are supported in their work of detoxifying toxins and carcinogens by nutrients called antioxidants and phytochemicals. These nutrients are plentiful in natural, clean, colourful, fresh foods and beverages in the diet.

“Eating a natural wholefood diet is the first and primary step towards optimal female health”

Feeding the body with the correct nutrition

a. A high plant-based diet – i.e. high vegetable and salad intake is highly recommended… prepared in all ways imaginable! Steamed, raw, lightly stir-fried, juiced and blended in soups – the ultimate fuel and nutrition for a healthy body.
b. Minimise and even avoid non-organic dairy and meat
c. Eat your cruciferous veg! Cruciferous veg support the detox system of the body, as well as supply essential B vitamins and minerals
d. Follow a very low-sugar diet (see note below)
e. Optimise Vitamin D Status…

Vitamin D is actually a steroid hormone that influences virtually every cell in the body. It is now known to be one of the most potent immune supporters, and anti-cancer compounds. Vitamin D is measured by assessing blood levels of 25-OH Vitamin D (the active form of vitamin D). A healthy level is 50-100 ng/mL. A deficiency is considered to be < 20 ng/mL and “insufficiency” is considered to be 20-49 ng/mL. Vitamin D is not, as yet, routinely tested but is available from private laboratories.

Beware of the nemesis – sugar!

Let’s discuss sugar, and the role it plays in cancer… One important difference between cancer cells and healthy cells is that cancer cells get their energy (or produce energy) from a chemical process called “glycolysis”. This metabolic process uses glucose as the primary starter fuel, and can function without oxygen (anaerobic metabolism). Healthy cells make energy (ATP) using oxygen in a process called aerobic metabolism. They can also make energy under anaerobic conditions (glycolysis), but cancer cells are “glycolytic” and glucose-supported. Here lies a fundamental “clue” as to how best feed your body… starve the cancer cells of their primary fuel (sugar) and feed your healthy cells with plenty of oxygen and good nutrition! Glucose, literally feeds cancer cells like no other nutrient! Fast-growing cells need, and thrive on sugar. It is therefore a very wise strategy to adopt a very low sugar or even a “sugar-free” approach to eating. This means watching all forms of sugar, most notably refined sugars and highly refined or high GI carbohydrates. So, what does that look like…?

“Get your “carbs” from vegetables, and low-glucose fruits such as apples, pears and berries. Eat “clean fish” and small oily fishes like sardines, and mackerel for protein and Omega-3 fats, little meat and dairy, and small amounts of “true” wholegrains such as quinoa and wholemeal and wild rice. Raw seeds and moderate amounts of raw nuts such as almonds and walnuts provide good sources of protein, fibre and essential fats, and foods such as avocado, olives and olive oil are also great additions to the diet. Drink clean, filtered water, herb leaf teas like nettle and mint, and fresh veggie juices to stay healthy and hydrated”.

There is a body of research published by cancer scientists showing that starving cancer cells of glucose kills cancer cells. 

The second part of this article, coming soon, covers…

* The importance of bowel health
* Clean up your environment
* The mind-body connection
* Specific nutrient supplements for female health

STAY TUNED!

When we read or hear recommendations about health, or healthy ways of living that we’ve heard over and over again, we often stop listening! We become a bit complacent, often saying to ourselves “I already know that, and I already do that”. This must certainly be the case with water! How many times have you heard about the importance of drinking enough water? But do you really know how important water is, and how beneficial it is to stay optimally hydrated… read on and I promise you’ll begin to see water in a whole new light!

Do you need reminding that water is essential to life?

Do you need telling, again, that water is fundamental to the efficiency and working of every one of the trillions of cells in your body and brain?

Surely you don’t need to hear, another time, that quality, clean water is crucial to the metabolism, and therefore, in the creation of energy…

You know all this stuff right? Or maybe not, in which case, you’ll no doubt be grateful for the following reminders!

Dr Darren Weissman, author of “The Power of Infinite Love and Gratitude” reminds us of some key facts about water within the body…

* Your body is 75% water, 25% solid matter
* Your blood is 82% water
* Your lungs are nearly 90 % water
* Your brain tissue is 85% water

Water within us carries “life” to every space and corner of the body… oxygen and nutrients into cells, waste out of cells, and (as you are about to find out) vibrations and “information” in the form of thoughts and emotions. Quite simply, we are one big stream of flowing water! I wonder how clean your stream is? Is it pristine and flowing, or is it dirty and stagnant?

Water, energy, vibrations and emotions
Did you know that the water within us, as well as the water that exists outside of us is affected by sound & vibration, and even our own thoughts & emotions?

Japanese researcher Dr Masaru Emoto has attracted worldwide attention in recent years, with his groundbreaking “Messages from Water” documentation. It has now become very clear to scientists that vibrational energy (music, sound, thoughts and emotions) affects the molecular structure, and “power” of water.

It first began when Dr. Emoto decided to see what effects music had on the structuring of water by placing distilled water between two speakers for several hours, and then photographing the crystals that formed after the water was frozen. After seeing just how water reacted to different environmental conditions, pollution and music, Emoto and his colleagues then decided to see how thoughts and words affected the formation of water crystals. The results are truly astounding! You can see some of Dr Emoto’s photographs of the amazing effects of thoughts and the environment on water, on Dr Darren Weissman’s site…
http://infiniteloveandgratitude.com/watercrystals.html

This new and enlightening information has huge implications on our health and well-being. Not only do we now know the effect of vibrational energy on the structure of water… we also know (beyond a shadow of a doubt) that the body is made up mostly of water! This is a very important connection to make – and understand.

Remember your thoughts and emotions are vibrations…
When you have negative thoughts, the water in your body can “lose” its structure, reflecting those negative thoughts. As Dr. Darren Weissman says, “Water is a mirror. Water doesn’t think, it just reflects. It’s a conduit, carrying information, no matter what that vibration is.” Similarly, if you have positive thoughts, the water in your body reflects positive thoughts. Our thoughts can also affect the body’s ability to use water. Postive, “free-flowing” thoughts allow the water in our bodies to flow freely.

Maybe, now, we shall all look at the importance of water in a whole new light?

Water truly is “alive”, conscious, and highly responsive to every one our emotions and thoughts, as well as our environments. So this week, take a moment to consider the quality (and quantity) of the water flowing into your bodies, as well as the environment you are living in, and the thoughts, emotions and spoken words that you are using. Create calm and happiness where, and whenever possible, and do your very best to “go with the flow”!

How much water do I need to drink?
The amount of water one person needs can be vastly different to another person’s needs – just as is the case with food! Our water needs are dependent on the environment, or temperature of our surroundings, how much water is in the food we eat (high water foods include fresh fruits and vegetables, and meals such as soups, salads and juices), how many dehydrating fluids and foods we consume (e.g. caffeinated beverages, diuretic herbal teas, alcohol, sugar, sugary drinks etc.), how active we are and consequently how much fluid we lose through sweat, and finally, how much lean tissue versus fat we carry. That’s right, our body composition determines in part our fluid needs.

Obvious signs that indicate you’re not drinking enough water can include over-heating, flushing of the skin, headaches, skin itchiness, dry skin, and constipation. However one of the best ways to determine your unique hydration status is to monitor the colour of your pee! Use the chart above, and experiment with increasing your water intake slowly, across the day, until your urine is the colour indicated by the numbers 1, 2 or 3 on the colour scale. Remember plain water, as well as the above-mentioned hydrating foods and meals, all contribute to “watering” the body effectively. Your fluid needs may therefore change on a daily basis.

The Pee Chart
 This is a quick and easy way to know instantly whether you are hydrated, mildly dehydrated, or worse – severely dehydrated! Check out the pee chart here… your target is to make sure your pee is the same colour as the numbers 1, 2, or 3. Colours 4 and 5 suggest dehydration and numbers 7 and 8, severe dehydration.

Highly Recommended Reading:

Dr Darren R. Weissman, “The Power of Infinite Love and Gratitude”. HayHouse Publishers

Dr Masaru Emoto, “The Message From Water”, and “The Healing Power of Water”.

Essential fatty acids

The role of certain “essential fats” in human nutrition has long been recognised. Dietary fats called omega-3 and omega-6 fats help regulate several aspects of metabolism, such as blood viscosity, inflammatory processes, blood fat and cholesterol levels, and fluid balance too. In addition, it is now widely accepted that a low ratio of essential fats to saturated fat is closely linked with a greater risk of cardiovascular disease.

The body makes all the fatty acids it needs, except for two “essential” fats. These are known as alpha linolenic acid or ALA (omega-3) and linoleic acid or LA (omega-6). These have to come from the diet. It is from these “parent” fatty acids, that the body manufactures or forms other “longer-chain” fats, all of which are vital for optimal health. In a chain of chemical and enzyme reactions, using LA, the body makes GLA (gamma linolenic acid) and AA (arachidonic acid), two key Omega-6 fats. From ALA, the body can manufacture two key Omega-3 fatty acids, called EPA (eicosapaentanoic acid) and DHA (docosahaexanoic acid). EPA is needed for brain function, concentration, and vision, and is converted into a powerful anti-inflammatory agent. DHA is a building fat, needed particularly for brain structure, but is also needed for the normal development of the eyes and nerves. It becomes especially important during pregnancy for the development of the baby’s brain and nervous system.

EPA and DHA can be readily obtained in their “ready-made” states in foods such as oily fish and seafood, some algaes, and quality, stable fish oil. For those who don’t wish to eat fish, or don’t like fish, the next-best thing is to consume the algae itself! Fortunately nowadays, algaes are available to buy, and many vegetarians and vegans choose to consume them for this reason. V-Pure algal EPA and DHA is one such choice… www.v-pure.com

DHA is found naturally in breast milk. ALA (the mother Omega-3 fat) is found in plant foods such as flaxseed, certain other seeds (e.g. hempseeds, chia seeds, pumpkin seeds, salba seeds) and some nuts too (e.g. walnuts). It is also present in some meat or eggs of animals that either feed on grass, or are fed omega-3 enriched diets. Remember ALA in foods can be converted to the longer-chain Omega-3’s that have the documented benefits to cardiovascular and mental health. However only a very small percentage of ALA actually makes it all the way to becoming EPA and DHA, so for many people, eating foods that contain “ready-made” EPA and DHA is very important to optimal health.

GLA or gamma-linolenic acid is a key Omega-6 fat, and also has potent anti-inflammatory and immune-enhancing properties. GLA is not found in its ready form in many foods, although hempseeds are an excellent source, and now widely available for regular inclusion in the diet! A few plant oils are high in GLA, and these include evening primrose oil, borage oil, and blackcurrant seed oil. Arachidonic acid is another important long chain omega-6 fatty acid, and in small (or optimal) amounts, creates a necessary pro-flammatory response when needed. However it is this fat that the vast majority of people get plenty of, and often too much of! Too much AA contributes to pain and inflammation in the body. It is found in meat, dairy, egg yolks, and shellfish too.

EFA Recommendations

The recommended daily intake of total essential fatty acids (Omega-3 and Omega-6), are based on total calorie intake, and were set by the UK Dept Health in 1991. Intake of total essential fats should be 6.5% of energy intake. Omega-6 should provide at least 1% of total energy intake, whilst Omega-3, at least 0.2% (for infants, children and adults). A large body of research has been conducted since the 1991 targets were set, and adequate Omega-3 fat intake is highly likely to exceed government targets set almost 20 years ago. NICE (The National Institute for Health and Clinical Excellence) recommends for heart patients, a weekly intake of 7 grams of Omega-3 fats per week. This is a very practical and realistic aim for most people, and would not be excessive in terms of simply maintaining good health. This “heart-friendly” amount can come from food, or achieved by taking 1 gram a day of quality (clean and stable) fish oil daily. NICE recommendations are far more realistic, and certainly in terms of ensuring good cardiovascular health.

The key to health is balance…

Since most modern diets contain far too much Omega-6 fats and not enough Omega-3, it is the Omega-3 fatty acids that are often deemed to be the most important. Remember we don’t need a lot of any type of fat in the diet, so getting the right “type” and “balance” is vital, and can make a big difference to a person’s overall health, metabolism, and “cycle” of pain and inflammation. Getting sufficient Omega-3’s for example, can affect a person’s ability to lose body fat, so for many, getting the right fats into the diet really is crucial.

There are many schools of thought and opinions as to the correct, or optimal ratio of Omega-6 to Omega-3 fats. During the Palaeolithic period (1000′s of years ago) it is estimated that Omega-6 and Omega-3 intake was equal, i.e. a 1:1 ratio. Today, it is thought to be more like 20:1, which we know is not healthy. Experts in science and nutrition tout “optimal ratios” to be in the region of 1:1 and 10:1, so let’s assume it is probably somewhere in between. Note too, that it’s likely to vary from person to person, and also dependent on any underlying state of disease. Incidentally, when looking to prevent cardiovascular disease, one study found that a dietary ratio of 4:1 is associated with a 70% reduction in cardiovascular mortality.

(Ref: Simopoulos AP. The omega-6/omega-3 fatty acid ratio, genetic variation, and cardiovascular disease. Asia Pac J Clin Nutr. 2008;17 Suppl 1:131-4. Review.)

What is known for sure is that most people have a ratio or balance that sways far too much toward Omega-6. Ideally, a person should look at the types (and amount) of fat being consumed in their own diets. If a person is overweight and/or in poor health, a good place to begin would be to reduce significantly saturated/animal fats  (first and foremost), lower food sources of Omega-6 , and increase foods rich in Omega-3.

In summary, begin to eat more foods rich in Omega-3 fats (oily fish, more green vegetables, ground flaxseeds, shelled hempseeds, flax or hemp oil, pumpkin seeds, walnuts, some seafood), whilst at the same time, reducing saturates and foods containing Omega-6’s (meat, cheese, butter, creams, meat products, fried foods, sunflower oil, safflower oil, margarine, and too many nuts).

Where can I get more Omega-3 fats?

Here are some useful Omega-3 food sources…

* Ground linseeds/flaxseeds
* Salmon
* Fresh mackerel
* Sardines
* Pilchards
* Fresh tuna and to a lesser extent, canned tuna
* Herring
* Trout
* Crab
* Cod
* Pumpkin seeds
* Walnuts and Walnut oil
* Shelled hempseeds and hempseed oil
* Rapeseed oil

Useful food swaps and recommendations

When you’re looking to increase Omega-3’s in the diet, choose or eat some of the following…

* Walnuts instead of almonds
* Salmon and green vegetables instead of chicken and roast potatoes
* Mackerel salad instead of a beef sandwich
* Trout instead of cod
* Fresh tuna instead of tinned tuna
* Tuna Nicoise salad with anchovies instead of Chicken Caesar salad
* Grilled sardines on the barbecue instead of meat
* Flaxseed oil instead of sesame oil
* Rapeseed oil instead of sunflower oil
* Walnut oil instead of salad cream
* Pumpkin seeds instead of sesame seeds

The key to establishing a healthy balance of omega-6 and Omega-3 fats is to make as many changes of this type as possible. Swapping foods with very little omega-3 fat for foods like walnuts, salmon, and flaxseeds that provide a significant amount of omega-3s is a very worthwhile step. You don’t need to avoid foods containing omega-6 fatty acids, but some simple changes like those above will help to maintain a healthy balance of nourishing omega-6 foods and super-nourishing omega-3 foods!

Let me know how you get on!

* Firstly, consider the sun as your friend

* Identify your skin type and sunbathe sensibly. Darker skins have more melanin, which filters out a lot of the UV rays.

* Frequent, short exposures are better than prolonged exposure, and the best time to sunbathe is spring or early summer.

* Early morning sunshine is particularly beneficial to lifting mood.

* Wear a hat if the sun is very intense.

* Watch your diet and eat plenty of organic and colourful whole foods, fruits, vegetables, some oily fish, and raw seeds and nuts. These foods contain all the protective nutrients the skin and body needs and thrives on.

* For natural sun protection, apply olive oil and/or aloe vera after sunbathing. Japanese researchers (New Sci, May 11, 2000) found that olive oil applied after sun exposure prevents skin cancer!

* Take a daily antioxidant supplement that contains vitamins C and E.

* Be aware that the following drugs increase the likelihood of skin burning: barbiturates, phenothiazines, demeclocycline, chlorothiazides and promethazine. If in doubt, check with your GP.

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* Vitamin D is a hormone

* An optimal intake of Vitamin D (taking into account the latest science and vitamin D recommendations) we need to aim for is approximately 2000iu per day.

* Vitamin D is produced when exposed skin has a photochemical reaction to ultraviolet light rays from the sun. Practically all vitamin D that circulates in the body is made this way. To give you an idea of how much you can get via sun exposure (our best and most natural source of Vitamin D), 20 minutes of full sun exposure will provide up to 20,000iu. Darker skinned people produce less than this as the melanin in their skin acts as a sunscreen against UVB rays.

* Foods that naturally contain vitamin D include – a 4oz (120g) salmon steak, which contains approximately 739iu Vitamin D, eggs (25iu), sardines (600iu), and cod liver oil (up to 1300iu per tablespoon). Vitamin D is also found in foods such as seaweeds (which also contains calcium and phosphorous), algaes such as chlorella, and shiitake mushrooms.

* During winter and early spring the sun is thought to be too weak in the UK to photosynthesise adequate vitamin D – or when the UV index is below 3

* Hypovitaminosis D (i.e. chronically low vitamin D) increases the risk of infection, cancer, autoimmune disease, hypertension, arteriosclerosis, diabetes and/or insulin resistance, musculoskeletal pain, epilepsy, and migraine.

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