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JUICING BENEFITS

Juicing fresh fruit and vegetables is a great way to ensure that you are getting your five-a-day. Hopefully, along with a healthy intake of dietary fibre and a broad spectrum of nutrients.

Why? Well for one thing, it's quick and easy. Rather than having to prepare the ingredients and incorporate them into meals, you can just pop them into a juicer and you are ready to go. Perfect if you are not a big fruit and veg eater!

You consume a far greater number of fruit and vegetables in liquid form. Their nutritional content also tends to be higher because they are uncooked (many nutrients are destroyed during the cooking process).

So juicing is a great way to access a wide range of natural nutrients, in an unprocessed and bioavailable (easily absorbable and digestible) form. More importantly, fresh juices taste great and the recipe combinations are endless!

Natural enzymes

When we talk about the nutritional benefits of juicing, one of the most notable is the high level of enzyme activity in raw food.

Enzymes that are naturally present in fruit and vegetables support health in a number of ways. They can be thought of as the "workforce" of the body. Essential for everything from the proper digestion of food to the absorption of nutrients and the production of energy. Plus, they are critical for almost all metabolic activity in the body.

Vital enzymes are often lacking in the average diet, because they are so delicate - destroyed by heat, wilting, storage etc. Even if you are cooking with healthy ingredients, you may not be getting your full quota of enzymes.

One of the best ways to access enzymes is therefore through raw, unprocessed and freshly pressed juices made at home. The enzymes are left intact and, if the juice is consumed within a short space of time, aren't given time to degrade.

Accessing external enzymes through juicing, your body is able to perform the process of digestion without further depleting its own internal (and finite) enzyme bank. You can give your digestive system a break, while giving your cells ready access to the healing benefits of the juice.

https://articles.mercola.com/sites/articles/archive/2016/09/17/juicing-for-chronic-diseases.aspx

Phytochemicals

Regularly drinking fresh fruit and vegetable juices will also increase your intake of phytochemicals. A broad group of beneficial substances found in plant foods (fruit, vegetables, beans and grains) can help support health and immunity. Cleansing the body on a cellular level.

Research suggests that there are as many as 4,000 different types of phytochemical. Some familiar ones are antioxidants, flavonoids, isoflavones, resveratrol, carotenoids, anthocyanidins and polyphenols.

Many of these nutrients are considered to have protective properties. For instance:

- antioxidants can help the body to fight against the damage caused by harmful free radicals (most phytochemicals have some antioxidant activity and help to protect our cells)

-  isoflavones can help to support hormonal balance, by imitating human oestrogen

- indoles (found in, for example, cabbage and cruciferous vegetables) stimulate enzymes

- allicin (found in garlic) has anti-bacterial activity

- and the list goes on.

The high nutrient content of fresh juices is one of the main reasons anyone undertaking cleanse and detox programs, boosting immunity, make juicing a part of their daily regimen.

It is a great way to support healthy weight loss, as fresh juices taste great and boost our nutrient intake. Juicing is low in calories and help to curb the appetite by keeping blood sugar levels stable.

Alkalising effects

Did you know that the following foods and drinks have an acid-forming effect in the body following their digestion?

Meat, fish, poultry and game

Dairy products (including milk, cheese and eggs)

Sugar and sugar-containing products

Grains and all grain products

Coffee

Alcohol

When acid-forming foods are eaten and digested, acids are produced which need to be neutralised. Otherwise, the blood pH can fall into the acidic range (7 or below). Previous research has suggested that sick people tend to be in this range.

The neutralising of these acids is done by alkalising mineral salts: calcium, sodium, potassium and magnesium. The are all found in raw fruit and vegetables. It is therefore easy to see how the regular intake of fresh juices can have an alkalising effect on the body.

Fresh juice vs. concentrate

Common sense tells us that fresh always wins out over processed and pre-packed from a nutritional perspective. But is fresh juice really that different to concentrate? The answer is "yes".

While it may be a little bit more hassle to spend a few minutes juicing than just opening the fridge door, it is worth bearing a couple of things in mind:-

Processed bottled juice can last for up to 2 years, because it is pasteurised or heat-treated. This process has been shown to destroy many nutrients, including the naturally occurring antioxidants and enzymes in the fruit and vegetables. Interestingly, it also changes the pH from alkaline to acid.

By the time the juice is packed and sold, it may have been heated at 2 or 3 locations. Each time this is done, the level of nutrients is further diminished. There is also a further breakdown of nutrients over time during transportation and storage. The primary purpose is to extend the juice’s shelf life for commercial purposes; unfortunately, it does nothing for the nutritional content.

Organic Juicing

Organic means no manufactured herbicides or artificial fertiliser. Sustaining the natural environment which in turn enhances and increases wild life. Organic foods come from trusted sources. Look out for the Soil Association and GB-ORG-05 EU AGRICULTURE stamp of approval on the packaging of the products you buy.

Get juicing!

With juicing now so popular, you will not be short on recipes or inspiration. Just go online and search for a juice that suits you and your particular health goal - whether it be weight loss, improved digestion, higher energy levels, immune-boosting, healthier-looking skin or detoxification.

And why not give your juice a "boost" by adding a high-quality powder supplement, such as a nutrients-fortified protein powder, superfood blend or dietary fibre!

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Do I have IBS?

Irritable Bowel Syndrome is one of those conditions that most people have heard of, if not experienced themselves.

It is very common, with up to 1 in 5 people in the UK developing IBS at some stage in their life. It can affect anyone at any age, but most commonly first develops in teenagers and young adults, and women are affected more often than men. While viewed with some skepticism by many GPs in the past, more and more IBS is being recognised as a genuine condition - not least because the effects of modern day living on the digestive system (including stress, parasites, toxic chemicals, medication, additives, preservatives, contaminants and allergens etc) is slowly becoming better understood. Further, it is now one of the most common conditions seen by primary care physicians and diagnosed by gastroenterologists.

What is IBS?

One of the reasons for the common lack of understanding around this condition is the fact that it covers a wide range of, what are often, quite broad symptoms. It is not considered to be a disease of itself; instead the term "irritable bowel syndrome" is used to describe a collection of symptoms.

For example, IBS is generally used to describe a combination of:

- intermittent diarrhoea or constipation

- a recurring feeling of urgency to go to the loo

- stomach pain after eating

- bloating

- excessive wind

- and/or indigestion.

Without appropriate dietary and lifestyle changes, IBS tends to be a chronic gastrointestinal disorder, which results in unusual sensitivity and muscle activity. In fact, it was previously widely referred to as "spastic colon" or "nervous stomach". It is important to differentiate IBS from inflammatory bowel diseases (IBDs), such as Crohn’s disease and ulcerative colitis. IBS is a functional disorder, where the bowels may be working abnormally, but no structural abnormalities exist. With an IBD, the gastrointestinal tract is inflamed and often ulcerated.

What causes IBS?

There are many possible contributory causes to one or more of the symptoms that can make up an individual's experience of irritable bowel syndrome. They include everything from food allergies, intolerances and poor diet, to gut inflammation, dysbiosis (an imbalance of good and bad bacteria), stress, overuse of medication (particularly antibiotics), gut infection (including bacterial, yeast and parasitic overgrowth) and toxic overload. In trying to understand how IBS might come about, it is helpful to first have an understanding of how the intestines (bowels) work in the body.

They stretch from an opening in the stomach right down to the anus and play a major role in the digestive process - the small intestine absorbs nutrients from the food that is broken down, while the large intestine absorbs water from the matter that is left over and eliminates the waste from the body.

When the gastrointestinal tract is functioning well, digested food moves through the intestines quickly and efficiently with the help of gentle squeezing motions (called peristalsis). However, with IBS, it is thought that the intestines either squeeze too hard or not hard enough, and therefore cause food to move too fast or too slowly through the digestive system. This is why some individuals with IBS experience intermittent diarrhoea or constipation.

IBS stomach pain, one of the main symptoms, is also related to the way the bowels move. The discomfort may begin when the frequency or consistency of bowel movements changes, and there may be less discomfort after having a bowel movement. Bloating can also contribute to the discomfort.

Coping with IBS

Everyone experiences the occasional bowel disturbance for one reason or another, but for those with irritable bowel syndrome the symptoms are more severe or occur more often. Although IBS is not life-threatening, it can certainly impact a person's quality of life quite significantly. Of course, symptoms and severity vary from person to person, and can change over time. For some, IBS is a chronic disorder that has a major influence on daily living. For others, flare-ups occur just periodically.

However, one of the easiest and most effective ways to cope with IBS and help alleviate symptoms is to address certain aspects of your lifestyle which may be aggravating them. For instance, stopping smoking, increasing your level of physical activity, reducing your stress levels and, perhaps most importantly, improving your diet.

IBS diet

See more.... 

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Inflammatory bowel disease - Have you got an angry gut?

If your tummy often feels sore, you regularly suffer with diarrhoea, have experienced weight loss and/or feel extreme tiredness, you could have an angry gut.

Whether it is just your intestines that are inflamed or your whole digestive tract is affected, the first step (once the inflammation has been confirmed) is to reduce your intake of any aggravating foods and drink.

But even before that, it…

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"All Diseases Start in the Gut " Hippocrates

What is Helicobacter pylori?

During the process of digestion, the stomach uses a combination of enzymes and hydrochloric acid to break down food and its other contents. The stomach is protected from this strong gastric acid by a mucous lining. Helicobacter pylori (H. pylori) is a bacterium, of which there are around 29 different strains. It lives in the mucus and, as the body fights the infection and the bacteria produces chemicals, it causes inflammation of the lining, which can lead to various gastrointestinal complaints - most notably gastric and duodenal ulcers.

What causes an H. pylori infection?

Although it's not entirely clear what causes an H. pylori infection, it's most likely the result of taking in contaminated food or water, or through person to person contact. For example, it's extremely widespread in crowded living conditions and in countries with poor sanitation, where as much as 90% of the adult population can be infected. Diet and lifestyle choices, such as a high level of alcohol or coffee consumption, an acidic diet and stress, are also likely to be contributing factors. The incidence of H. pylori infection is surprisingly high, with as much as 40% of the adult population of the UK thought to be infected. Worldwide, this figure is thought to be as high as 50%.

Effects of H. pylori on the body

The most well-known effect of H. pylori on the body is the development of ulcers in the duodenum and stomach. It is the most common cause of ulcers worldwide, with as many as 90% of sufferers having detectable organisms. This is because chronic infection weakens the integrity of the stomach lining against the ulcerating action of acid.

Otherwise, the majority of people with H. pylori in their gastrointestinal tracts have few (if any) symptoms. If symptoms are present, they are likely to relate to episodes of gastritis such as:

gas

bloating

nausea

abdominal discomfort

tar-like stools

fatigue

decreased appetite

diarrhoea

acid reflux

and bad breath (halitosis).

H. pylori diet

The only way to cure an H. pylori infection is to completely destroy the bacteria. It is important to get the right treatment first time out, as this will give you the best chance of preventing relapses and, more importantly, the onset of ulcers. Your doctor will, of course, be your first port of call for treatment. However, if you have not had any success and your medications have been discontinued, or you have been prescribed long courses of antibiotics which have triggered other digestive disorders or unwanted side effects (such as Candida overgrowth), you may be looking for ways to naturally support your body against the infection.

For example, while traditional medical treatments used to yield 80-90% success rates, studies published in the medical journal Helicobacter are now showing cure rates of just 50%. It therefore seems that H. pylori bacteria are becoming increasingly resistant to the antibiotics.

Even if you are having success with medication, antibiotics aren't a "cure all" and it certainly isn't desirable to rely on them for prolonged periods, not least because they destroy the good bacteria in the gut (as well as the bad). It is therefore advisable to try to strengthen your body's own natural defences as much as possible, so that it is better equipped to fight infection itself.

Diet is one of the best ways to do this. Avoid high-fat, high-sugar and nutrient-poor processed foods, all of which can feed infection and aggravate inflammation. Instead, pack your diet with natural whole foods, particularly those that can help to minimise your symptoms.

Fruit, vegetables and green leafy plants

Fruit and vegetables tend to be a rich source of antioxidants and flavonoids, natural compounds which support the body's ability to resist and recover from infections. They are also usually alkalising, high in dietary fibre and packed with enzymes, all of which support digestive health and a stronger immune system. If you have gastritis related to H. pylori, the University of Maryland Medical Center suggests eating more garlic, celery and onions, which are valuable flavonoid sources. According to research, turmeric, licorice root, thyme, oregano, cinnamon bark and cloves could also be beneficial, because of their natural anti-fungal and anti-bacterial properties.

Probiotic foods

If you are trying to eliminate harmful bacteria from your system, it makes sense to try to increase your levels of friendly bacteria to help crowd them out. Probiotics can also be useful during or following courses of antibiotics, to help replenish the friendly bacteria that will inevitably be destroyed by the medication.  Kefir, tofu, miso, natural yoghurt and sauerkraut are all examples of probiotic foods and fermented foods, which you could include in your daily diet. Or, for a more concentrated intake, you could try a high quality, multi-strain probiotic supplement (ideally containing the Bifidobacterium strain).

For best results, seek guidance from your doctor or nutritionist before changing your diet or starting a supplement program.

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Gluten-free diet

Many of the foods we eat can irritate and damage the very delicate and critically important digestive system in our bodies, which can in turn lead to anything from inflammation in the gastrointestinal tract to an immune response. Even nutrient absorption can be affected. One such food is wheat, which contains gluten.

What is gluten?

Gluten is a protein found in foods processed from wheat and…

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Could I have a food intolerance?

Could I have a food intolerance?

Could I have a food intolerance?

A food intolerance (otherwise known as non-allergic food hypersensitivity), is a condition of the digestive system. It involves some form of negative reaction, which is caused by the body’s inability to properly digest a particular food, food additive or other compound found in food (or drink). Food intolerances are far more common than true food allergies. They…

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About Food-Form Supplements

About Food-Based Supplements

What is in your supplements?

More and more people in the UK and around the world are turning to alternative medicine, natural remedies and food-form supplements to support their health and well-being, or to help them achieve their health goals.

However, as with anything, when it comes to health supplements you get what you pay for. If you walk into a supermarket, health shop or pharmacy…

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Why do we need fibre?

What is dietary fibre? Dietary fibre used to be referred to as 'bulk' or ‘roughage’, but we now know that it is so much more than that. Broadly speaking, fibre refers to a group of substances in plant foods (such as fruit, vegetables and grains) that can't be broken down completely by the digestive enzymes in our bodies. These substances include waxes, lignin and polysaccharides (like cellulose and pectin).

Soluble and insoluble fibre Fibre can come in the form of both carbohydrates and proteins, and it is often categorised according to its solubility into soluble or insoluble types. Both are found in different proportions in fibre-rich foods and have different effects. Insoluble fibre, for example, helps to increase the weight, bulk and softness of the stool, while soluble fibre dissolves in water to form a thick, gummy solution that can bind with toxins and other substances in the gut.

Is fibre digested? It was originally thought that dietary fibre was completely indigestible and did not provide any energy, but it's now known that some fibre can be fermented in the large intestine by gut bacteria, producing short chain fatty acids and gases (methane, hydrogen and carbon dioxide). The fatty acids are absorbed into the bloodstream and provide a small amount of energy. The amount of gas produced depends on the type of fibre eaten and the gut bacteria present. After a large increase in the amount of fibre in the diet, some people can experience bloating, discomfort and wind. However, the large intestine and gut bacteria gradually adapt to the increased intake and symptoms usually disappear, provided that water intake is proportionally increased too and the digestive system is kept well hydrated.

How fibre supports health While fibre largely passes through the body undigested as mentioned above, and therefore does not provide us with many nutrients, it can help the body in a number of other ways, such as:

- by increasing digestive transit time and therefore bowel regularity, helping to reduce any tendency towards constipation

- by decreasing the amount of time that food waste spends in the body, thereby helping to reduce the risk of infection or cell changes due to carcinogens that are produced when some foods (particularly meat) degrade

- by binding with cholesterol and triglycerides (potentially harmful fatty substances) in the gut, thereby helping to lower levels and inhibit their re-absorption

- by slowing the absorption of sugar into the bloodstream, thereby helping to lower the glycemic index of the food you have eaten (the food's effect on your blood glucose level)

- by slowing the absorption of fat eaten, helping to keep you feeling fuller for longer (certain types of fibre, such as psyllium husk and glucomannan, also swell in the digestive tract, increasing the satiety of a meal).

Are you getting enough fibre?  Most people know that a regular intake of dietary fibre is important for a healthy body and, in particular, an efficient digestive system. But fibre intake is actually incredibly varied across the world, both in terms of quality and quantity. In rural Africa, for example, the average intake is about 55g of dietary fibre per day, while in the UK most people do not eat enough fibre. According to the British Nutrition Foundation, the average intake is 12.8g per day for women and 14.8g per day for men. The recommended average intake for adults is 18g per day, while at least 35g is ideal. What's more, in the West (where our diets are dominated by animal products and refined and processed foods) we don't always eat quality dietary fibre. Often, what we think are good fibre foods are actually quite the opposite. For instance, many breakfast cereals market themselves to health-conscious consumers on the basis of containing "added fibre". Unfortunately, packaged cereals will usually have lost some of their original fibre during the manufacturing process. Plus, added fibre is usually bran - the outer coating of the wheat grain removed to make white flour.

Essentially, these manufacturers have made a commercial decision to profit from what is a waste product at the expense of the consumer's health.

The trouble with bran While bran is excellent taken in its original form (as whole grains), extracted bran is highly irritant. It can upset people's systems, inflaming delicate membranes in the gut, producing bloating, excessive wind and anal discomfort. In the long term, where there is chronic inflammation, it can leave the way open to conditions such as leaky gut and even colitis. Wheat bran also contains high levels of phytate, an anti-nutrient that reduces the absorption of essential minerals, including zinc.

It is therefore clear to see why it is so important to make smart choices about your dietary fibre sources. Naturally occurring fibre, as part of whole foods (grains, nuts, seeds, legumes, fruits and vegetables) is your best option. Similarly, if you are looking to improve your digestive health, you may also want to reduce the amount of meat in your diet. A frequent meat-eater with a low-fibre diet can increase the gut transit time of food from 24 to 72 hours, providing ample time for at least some putrefaction (rotting) to occur. Occasionally opting for plant-based protein sources will not only relieve some of the strain on your digestion, these foods also tend to be good sources of fibre and so you will naturally increase your intake.

Another important point to bear in mind is that much of the fibre in vegetables is destroyed by cooking, so they are best eaten raw and crunchy!

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Keeping active for a healthy mind and body

Why is exercise important?

There is a common misconception that, if you are slim, you don't need to keep active to stay healthy. But regular exercise is important for everyone, not just for those people who are carrying extra weight. Our bodies are designed to be in motion; they are not intended for a sedentary lifestyle (which is more and more common in the modern age of TV, computers and gaming). They crave physical activity and need this in order to thrive, stay strong and function properly.

And this message has arguably never been more important or pertinent than it is today, as cases of obesity in both adults and children continue to rise. Regardless of your age, gender or circumstances, a lifestyle that includes regular exercise of some form is an essential component of maintaining a healthy mind and body. Of course, the precise type and frequency of exercise will depend on what is right for you, taking into account your current fitness level, abilities, state of health etc. The key is to avoid inactivity; even some exercise is better than none at all.

How can exercise support general health and well-being?

If a balanced diet is one side of the coin for a healthy mind and body, exercise is the other. Not only can it help to improve the appearance of your body (through weight loss, shaping and toning), more importantly, it also has benefits that are more than just aesthetic.

For example, while resistance and weight training is often seen as being only for bodybuilders or gym fanatics, they can help to strengthen the body. Not only does exercise improve your bone health, it also helps to increase muscle strength, coordination and balance. Great for the elderly, as well as for those with back problems, osteoporosis or arthritis.

Exercise can also contribute to the longevity and quality of your life in other ways. In particular, it is a great immune-booster. For one thing, the body's lymphatic system (which acts like a garbage collection service by filtering the bloodstream of toxins and waste) relies on movement to keep it functioning. Unlike blood, which is pumped around by the heart, lymph fluid flows against gravity and 3 factors help to keep it moving:

contractions of smooth muscle in the lymph vessel walls

movements of the chest during breathing

contractions of surrounding skeletal muscles during exercise! This can increase lymph flow by as much as 10 to 15 times.

The lymphatic system is arguably the body's first line of defence against disease. By keeping it flowing efficiently through regular exercise, you can help to keep your toxic load down and your immune system strong.

Exercise also has a more direct impact on the prevention, management and treatment of a wide range of health conditions, including everything from heart disease and stroke, to Type 2 diabetes, obesity and hypertension. It can also help to improve circulation, bringing new fuel and energy to every cell.

Exercise and weight loss

Amongst other factors, your weight is dependant on the balance between the number of calories consumed each day, versus the number burned. The main way in which exercise can assist with weight loss is therefore through the burning of additional calories. Both aerobic and weight-bearing exercise can achieve this.

Similarly, exercise can affect the body's metabolism. When we exercise and eat healthily, our metabolism has a tendency to speed up and burn off excess calories and fat that it would not otherwise do during periods of inactivity.

Unfortunately, most people only start to think about making exercise a part of their daily routine when they want to lose weight or when a health issue arises. Even then, many slimmers totally overlook the key role of physical activity in helping to shed pounds, keep their weight down for good and stay healthy.

Instead, they focus only on their diet (or more often, calorie intake and measurements). Similarly, they see exercise as a short-term solution which doesn't need to be continued once the target weight has been attained. But sensible weight loss, and a long-term healthy lifestyle, is about so much more.

In fact, a 2006 study (Weiss et al) undertaken by Saint Louis University in the USA compared the effects of exercise versus diet alone in losing fat. Although both sets of participants lost weight, only those slimmers who also undertook exercise managed to maintain their strength and muscle mass and increase their aerobic capacity. By contrast, those who dieted alone lost muscle mass, strength and aerobic capacity.

Research consistently shows that regular exercise, combined with a balanced diet, is the most efficient and effective way to manage your weight and stay healthy overall.

Slow and steady wins the race

If you are new to physical activity, it is important to take things slowly and, if necessary, consult with your physician or other qualified health practitioner before implementing radical changes to your diet or starting a new exercise regime.

A balanced diet and regular exercise should be viewed as long-term lifestyle changes and, therefore, there is no need to rush into anything or go to extremes in a short space of time. For many people, a sample meal plan and tailored training program can offer support and guidance in the early stages. A dietician, nutritionist and/or personal trainer would be able to assist with this.

Similarly, you might choose to get some extra support in the form of health foods and supplements, in order to help enhance your performance, improve your results and attain your goals in the shortest time.

There are a number of natural health supplements that are designed to support the body's own natural weight loss processes, such as thermogenic fat burners and 'carb blockers'. Similarly, there are products that can support both slimming and athletic performance, such as plant-based protein powders. Find the right products, and use them in the right combinations, to boost your own diet and exercise efforts.

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Many slimmers find that nutrient-fortified meal replacements are particularly beneficial. This is because not only can they provide a low-calorie source of vitamins, minerals and other nutrients that are essential for healthy weight loss, they can also supply a high level of lean protein. This is important in terms of maintaining and increasing muscle and bone mass, for tissue and cell repair, for keeping the immune system strong and for preventing fatigue during the weight loss process.

What's more, as protein can assist in the repair and growth of muscle, this tends to mean that more calories are burned each day. Higher-protein diets may also help people to gain better control over their appetites and calorie intake, help them to regulate their blood sugar levels and reduce cravings.

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Travellers' diarrhoea - are you fit for travel?

Travellers’ diarrhoea – are you fit for travel?

The last thing you feel like when on holiday or travelling abroad is having to worry about a bout of diarrhoea!  Unfortunately, however, so-called “travellers’ diarrhoea” is quite common, particularly when in countries where food and water hygiene are less than ideal. This is because it can be caused by a wide range of organisms, including bacteria (such as E. coli and salmonella), parasites…

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Eating a balanced diet

A 'balanced diet' is a popular topic, in the media, on the government's agenda and amongst the health conscious.

Why? Because, it is an essential part of maintaining immunity, a healthy weight and all other aspects of health and well-being through daily access to the broad spectrum of vitamins, minerals and other essential nutrients required to properly fuel the body. However, it's not always clear what a balanced diet means in practice or how best to achieve it.

What is a balanced diet? Part of the confusion arises from the fact that a balanced diet means different things to different people. Arguably, there are limitless versions, not least because everyone is different. A common misconception is that there is a perfect 'one size fits all' diet that is right for everyone. In reality, a person's precise nutritional requirements will depend, for example, on their age, gender, weight, lifestyle, genetics, medical history, lifestyle, current state of health, environment and numerous other factors.

An athlete, for instance, with high demands regularly placed on their energy levels and recovery processes will have totally different protein requirements to the average person. Similarly, vegetarians and vegans may find that their version of a balanced diet includes higher levels of complete plant protein and plant-based sources of calcium, iron, iodine and vitamin B12. Food allergies, sensitivities and intolerances can also have a significant impact on what a balanced diet means for you. For example, what might be healthy for one person might make another person unwell. Dairy, gluten, soya and nuts are examples of common allergens connected with both allergies and intolerances. Eliminating these foods from the diet as a result would therefore mean re-shaping your diet to ensure that it remained balanced.

Having said all that, there are of course broad principles that can be followed in order to achieve a more balanced diet. As a rule of thumb, and subject to any specific medical advice to the contrary, you should try to:

- include a wide range of nutrient-dense natural whole foods, from all the food groups and in balanced proportions, in your daily diet. This will give you the best chance of accessing all of the nutrients required by the body to function properly and efficiently. For instance, essential fatty acids, complete protein (with all the essential amino acids), digestive enzymes, dietary fibre, antioxidants, vitamins, minerals etc. Variety is key and eating seasonally can help you achieve this aspect of a balanced diet.

- reduce your intake of sugar, saturated fat and highly processed, chemical laden foods, which tend to supply 'empty' calories. Fast foods, junk foods, ready-meals and other refined carbohydrates and foods are not only nutrient-poor, they also often include so-called 'anti-nutrients' which actually drain the body.

- eat a predominantly alkaline diet. Following the two broad principles above should mean that you achieve this naturally, as whole foods (such as plants, fruit and vegetables) tend to be alkalising. In contrast, synthetic processed foods tend to be acidic in the body, which can strain the immune system and lead to ill-health. However, it is worth noting that dairy, meat and certain grains are also highly acid-forming. It is therefore best to eat these foods in moderation, opting for plant-based sources of protein and calcium wherever possible. By eating a diet rich in alkalising foods, you can afford to enjoy the odd acidic 'treat', as you will have the necessary alkalising mineral salts to neutralise them. It is generally recommended to eat a ratio of 80% alkalising foods to 20% acidic foods.

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By eating the type of balanced diet described above, you can help to keep your body's toxic load to a minimum. Of course, in this modern age, we are all exposed to toxins and pollutants on a daily basis. However, by being careful about what type of food and drink you put into your body, you can have a significant impact on your toxin levels. For example, by opting for organic produce wherever possible and avoiding artificial chemicals.

The regular intake of herbicides, pesticides, synthetic food additives, preservatives, colourings and flavourings all contribute to toxin build-up in the body. While the liver and other detoxification organs and systems are able to cope with and neutralise many of these, a build-up over time can lead to a high toxic load which can no longer be efficiently dealt with. This can then, in turn, lead to digestive problems, poor immune system, weight gain and all of the problems that come with it (including increased risk of diseases, such as heart disease, diabetes, high blood pressure etc).

Another point to bear in mind when shaping your balanced diet is that it is never healthy to skip meals. We all know what it's like when you are rushing out the door in the morning, or when a hectic work schedule makes a lunch on-the-go the only option, but starving your body can have serious consequences for your metabolism, weight and overall health, not least because of the effects on your blood sugar levels.

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Diabetes and Your health

  What is diabetes? The science bit… Diabetes is a condition in which the body is unable to produce or properly use insulin – a hormone required for the conversion of sugar, starches and other types of food into energy. For good health, the body has to maintain its blood sugar levels (or blood glucose levels) within a very narrow range. This is done by using a combination of insulin and glucagon…

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Thinking of going Dairy-Free

The trouble with dairy

It seems to be more and more common to hear that someone has a dairy allergy, lactose intolerance or has simply chosen to cut dairy out of their diet.

Why is this?

While milk has traditionally been a mainstay of the British diet (with the UK consuming as much as 40% of the EU's dairy products), there has been a growing awareness of some of the potential health problems associated with high dairy intake, including allergy and intolerance. As a result, many people are now choosing to go dairy-free.

Allergy and intolerance

A dairy allergy involves the body going into shock (or having an anaphylactic reaction) after ingesting dairy and is the response of the immune system to the proteins found in dairy products - casein and whey are the two main components. Casein is the curd that forms when milk is left to sour, while the watery part that is left after the curd is removed is the whey. In contrast to a true dairy allergy (where there is an immune system response whenever exposed to cow’s milk proteins), people with lactose intolerance can’t tolerate the sugar in milk (called lactose), because they don’t have the corresponding digestive enzyme, lactase, to cope with lactose sugar.

Milk allergy or intolerance is very common, amongst both children and adults. Our bodies actually produce an antibody against milk, which certainly suggests it isn't an ideal food. These facts alone would seem to indicate that the body has not evolved to cope with high dairy intake and, therefore, it should not form a large part of the diet. For example, 70% of adults lose the ability to digest lactose (dairy sugar) once they've been weaned. In fact, most mammals lose the ability to digest lactose once they are old enough to find their own source of nourishment away from their mother.

In other words, we were never meant to continue consuming milk and dairy products beyond infancy. After weaning, or the transition from being breast-fed to consuming other types of food, the ability to produce lactase naturally diminishes as it is no longer needed.

The symptoms of lactose intolerance include bloating, stomach pain, wind and diarrhoea, while an allergy to dairy produce usually results in a blocked nose, excessive mucous production, respiratory complaints (such as asthma) and gastrointestinal problems.

These are inflammatory reactions produced by the body, when it doesn't like what you are eating. Such reactions are most likely to occur in people who consume large quantities of dairy on a regular basis.

What about babies?

A common misconception is that a breastfeeding mother needs to drink milk to make milk - this, of course, is not the case. The widespread move away from breastfeeding led to the substitution of human milk with cow's milk. The trouble with this, however, is that cow's milk is designed for calves! It is very different from human milk in a number of respects, including its protein, calcium, phosphorus, iron and essential fatty acid content. In fact, early feeding of babies on cow's milk is now known to increase the likelihood of developing a dairy allergy (which affects 1 in 10 babies). Common symptoms include diarrhoea, persistent colic, eczema, vomiting, asthma, sleeplessness, catarrh and urticaria.

What about calcium?

When people hear the phrase "going dairy-free", many immediately make the jump to calcium deficiency. The truth is, despite what has been drummed into us for years, milk is not a very good source of minerals. Manganese, chromium, selenium and magnesium are all found in higher quantities in plant-based sources (fruit and vegetables).  Yes, dairy is high in calcium, but the lack of sufficient magnesium is key. Magnesium works alongside calcium, for proper absorption and utilisation by the body. The ideal calcium to magnesium ratio is 2:1 - you need twice as much calcium as magnesium. Milk's ratio is 10:1, while cheese has a ratio of 28:1.

What does this mean in practice?

Relying on dairy products for calcium is likely to lead to a magnesium deficiency and imbalance. Countries with the lowest rates of dairy and calcium consumption (like those in Africa and Asia) have the lowest rates of osteoporosis!

A diet rich in leafy green vegetables, seeds and nuts are a far better source of these two minerals (and many others), in line with our needs and in balanced proportions. Yet more evidence that milk is intended for young calves; not adult humans.

Acidity and health conditions

The consumption of dairy products is strongly linked to a number of health conditions, ranging from cardiovascular disease and digestive disorders (such as coeliac disease and Crohn's), to arthritis, diabetes and asthma. There are a number of potential reasons for this, some of which are considered below.

Acidity

For healthy blood and the efficient delivery of balanced nutrients to the cells of the body, the pH should be neutral or slightly alkaline. It is not a coincidence that sick people tend to be in the acidic range. Diet has a significant effect on the body's acidity, through the consumption of either acid- or alkali-forming foods (i.e. foods that, when digested, produce an end-product that is either alkaline or acid). Dairy is at the top of the acid-forming list, along with meat and sugar. A high level of alkali-forming foods (such as fruits, vegetables, nuts and seeds) are required to neutralise any harmful acids caused by such acid-forming foods.

Poor calcium to magnesium ratio

Most people assume that dairy is linked to heart disease because of the high fat content. In fact, more pertinent could be the poor calcium to magnesium ratio already mentioned above. More than any mineral, magnesium helps to protect against heart disease.

Hormones

For the purposes of producing modern milk, cows are now selectively reared to produce milk during pregnancy. This milk is therefore particularly rich in oestrogen, as well as Insulin Growth Factor (IGF), high levels of which have been linked to disease.

Bovine serum albumin

There is growing evidence to link child-onset diabetes to an allergy to bovine serum albumin (BSA) in dairy products. This type of diabetes starts with the immune system destroying the cells in the pancreas that produce insulin. It has been theorised that diabetes-susceptible babies introduced to BSA earlier than around 4 months (before the gut wall has matured and become less permeable), are therefore more likely to develop an allergic response. The highest incidence of insulin-dependent diabetes is found in Finland - the country with the highest milk-production consumption.

Poor nutrient content

Nutritionally speaking, dairy is bad news in a number of respects. For example, almost half of the calories in whole milk come from saturated fat, and nearly all of its carbohydrates come from sugar (all in the form of lactose, which many people can’t properly digest). Plus, dairy has no dietary fibre or iron. So, why not might consider going dairy-free for a while to see if doing so significantly improves your health or quality of life!

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