What is Nutritional Medicine?
Nutritional medicine is the practice of dietetics that deals with using food as the medicine source of healing and maintaining health.
It may involve direct changes of dietary components- addition eg. probiotic yoghurt or removal eg. gluten, lactose; it may involve balancing your protein, carbohydrate and lipid profile or for a period of time, using a nutriceutical supplement eg. multivitamin, B complex.
"let food be thy medicine, and medicine be thy food" Hippocrates ~500BC
Like any health based programme, results are not immediate so perseverance is important.
The role of Nutritional Medicine in the prevention and treatment of Anaemia
What is anaemia?
Anaemia is a lack of red blood cells or haemoglobin. Red blood cells and haemoglobin, the molecule in red blood cells that makes them red, are important because they carry oxygen from the lungs around the body. It’s important to find and treat the cause of the anaemia as well as the anaemia itself.
The body needs many different nutrients to make blood.
Deficiency in any of these can cause anaemia: The three most common nutrient deficiencies that cause anaemia are: – Iron/Fe – Folate/B9 – Cobalamin/Vitamin B12.
If you suspect anaemia, see your GP for an accurate diagnosis to check firstly if you are actually anaemic, which type/s of anaemia and to determine cause eg. dietary, disease etc,.
Other important nutrients for preventing anaemia include: protein,vitamins A, C, and E, copper, riboflavin, and pyridoxine (Vitamin B6)
Iron based anaemia
Vitamins B12 and Folate/B9 based anaemia
Disease state B12 anaemia is referred to Pernicious anaemia
See "A Little Bit of Science" Section for more information on haemoglobin, megaloblastic red blood cells and Pernicious anaemia.
Signs and Symptoms
Note that whilst these are signs are anaemia, see your GP to get a diagnosis as it could be due to other serious health issues eg. cancer.
Nutritional Treatment
If your anaemia is due to dietary deficiency and not disease, a balanced diet including both animal and plant foods should enable you to meet the daily intake requirements (see "Food & Nutrition Basics" and "CAM" sections.
There are two basic forms of Iron - Haeme (from animals) and Non-Haeme (from plants).
If you have red meat in your diet, you are unlikely to develop diet related Iron anaemia.
Chicken and Fish have less iron, likewise animal by products from eggs and dairy. Shellfish though is quite high, tuna is the best of the fish.
At risk groups include menstruating women, especially heavy bleeding; cancer patients, people with Sickle Cell anaemia and medical malabsorption conditions such as Coeliac Disease and Crohn's Disease and vegans.
*links listed at bottom of this topic for more information on these conditions and anaemia
Whilst vitamin B12 can be made in the large intestine by gut microbiota, it is not absorbed in sufficient amounts to prevent deficiency, you need to obtain it predominantly from animal foods in order for the body to obtain B12.
Those how limit or avoid animal foods are at greater risk of B12 deficiency.
Whether you are an omnivore, vegetarian or vegan, if you consume green leafy vegetable daily and fortified cereals and bread, you decrease the risk of being folate anaemic.
At risk groups include pregnant women and those who do not eat greens in their meals.
You may need supplementation however, do not self prescribe. Excess Iron in supplement form can be dangerous. This is discussed more in the "CAM" section.
See "Food & Nutrition Basics" section for more on foods high in iron, B12 and folate and food combinations for vegan meals. Absorption is discussed in the "A Little Bit of Science" section. Recipes are found in "Seasonal Foods & Recipes".
* Sickle cell anaemia
leukemia and anaemia
Coeliac Disease
Crohn’s Disease
Pregnancy
This is a medical condition caused by excess iron stored in the body.
haemachromatosis
Does Nutritional Medicine support your immune system?
Absolutely! A healthy, balanced and varied diet can provide food at all times for building a healthy immune system and at times of illness, give that extra boost using food as your medicine.
Before looking further at the nutritional medicine side, let's look at the immune system itself.
The immune system is spread throughout the body and involves many types of cells, organs, proteins, and tissues. It can distinguish our tissue from foreign tissue, referred to as “self from non-self”. Dead and faulty cells are also recognized and cleared away by the immune system.
If the immune system encounters a pathogen, for instance, a bacterium, virus, or parasite, it mounts an immune response.
The following organs and body parts play a role in the immune system. 1. Lymphatic vessels 2. Lymph nodes 3. Thymus 4. Spleen 5. Bone marrow 6. Appendix 7. Tonsils 8. Adenoid 9. Peyer's patches.
The main cells involved in protection by our immune system are:
Leucocytes which include -
Phagocytes-These cells surround and absorb pathogens and break them down, effectively eating them
Neutrophils — these are the most common type of phagocyte and tend to attack bacteria.
Monocytes — these are the largest type and have several roles.
Macrophages — these patrol for pathogens and also remove dead and dying cells.
Mast cells — they have many jobs, including helping to heal wounds and defend against pathogens.
And Lymphocytes -they help the body to remember previous invaders and recognize them if they come back to attack again.
Lymphocytes begin their life in bone marrow. Some stay in the marrow and develop into B lymphocytes (B cells), others head to the thymus and become T lymphocytes (T cells)
B lymphocytes — produce antibodies and help alert the T lymphocytes.
T lymphocytes — destroy compromised cells in the body and help alert other leukocytes.
Further divided into -
Helper T cells (Th cells) — they coordinate the immune response. Some communicate with other cells, and some stimulate B cells to produce more antibodies. Others attract more T cells or cell-eating phagocytes. And,
Killer T cells (cytotoxic T lymphocytes) —, these T cells attack other cells. They are particularly useful for fighting viruses. They work by recognizing small parts of the virus on the outside of infected cells and destroy the infected cells.
Where does Nutritional Medicine play a role in immune system health? A healthy, balanced diet plays a vital role in staying well.
A diet including a range of vegetables, fruits, plant and animal proteins and fats provides a variety of nutrients to build and support the immune system. Nutrients include proteins, carbohydrates, fats, minerals & vitamins.
Foods called Prebiotics eg. onions, garlic, artichokes, grains and specific dairy products, provide food for your gut microbiota. These in turn produce Probiotics, a major component of a healthy immune system. These are produced in the large intestine. “Good” bacteria.
Other foods from the macronutrient groups, provide sources to build the cellular components of the immune system as well as maintenance of the tissues and organs ie. protein; provide fats which are part of healthy cell membranes as well as a stored energy source; carbohydrates are used to make the energy to function both at the cellular level and the whole organism. Particularly vital when you are unwell and fighting disease.
The micronutrients, ie vitamins & minerals, are found in food. Fruits and vegetables are good sources of vitamin C and red meat can give a boost of zinc and B12, both helpful to fight infection.
Other useful Immunity nutriceuticals are herbs (eg. echinacea, oregano) and spices (eg. ginger).
Keep hydrated at all times. 1-2L of water per day is a good amount. Add more if you are hot and/or thirsty. Herbal teas eg. rosehip, echinacea, provide hydration and immune health. Health food shops will have teas specifically designed for immunity.
Using food as medicine at all times is important, when you are fighting an infection, even more so.
How can food assist in the relief of symptoms associated with respiratory ailments?
Whilst we focus on COVID-19, we don't want to forget that we could still get a common cold, local flu, asthma, hay fever and sinusitis.
We can use "food as medicine" to give our immune systems support.
There are 3 main areas to using "food as medicine" 1. Prevention 2. Treatment 3. Post ailment immune support.
Immune System -All the time
1/4 plate Protein (see previous blog below on proteins); 3/4 plate plant based including a "rainbow" of fruit and vegetables as each colour provides different chemicals including antioxidants eg. vit C, bioflavonoids, to boost IS; vegetables 5+, fruit 2-4 pieces/day; try to include vit C fruits eg. citrus, capsicum/peppers, berries; and vegetables eg. potatoes, carrot; sunflower & pumpkin seeds (zinc). Animal Proteins high in zinc eg. shellfish, oily fish, liver, lamb and beef, chicken soup & bone broths. Onions, garlic and cruciferous vegetables eg. cabbage, broccoli, Brussel sprouts - all good sources of vit C as well as sulphur. Teas - black, green and herbal; Red wine (flavonoid properties). Pure honey has known antibacterial properties combined with a Greek or pot fermented plain probiotic yoghurt , whole grains - all provide food for your gut biome and hence your immune system.
Viral infection - common cold and influenza
When you have an infection resulting in cold or flu, you often don't feel like eating as it affects the senses of taste and smell, in the case of a blocked nose with a cold, or you feel nauseous or want to vomit with the flu. However, you need to eat in order to help the immune system fight the infection. Often soups, juices and smoothies are a good option in the early stages. I recommend that you either pre make and freeze soups, or purchase (if you are infectious - send someone else), or buy to have in stock. Make sure they have plenty of vegetables as well as a protein. AND, something you enjoy.
As with previous general IS foods, those high vitamin C and Zinc will help reduce symptoms (although not the length as viruses are self limiting and will blow themselves out in their own time). You need to include foods that will act to fight the virus as many foods do have natural antiviral properties.
Helpful foods include honey and lemon in warm water, garlic, shallots and onions - steamed or as a soup broth, cayenne pepper, shitake mushrooms, cabbage, broccoli, capsicums - sulphur and vit C, miso soup with mushrooms (can purchase in health food aisle). Either cooked as a chop or as a broth base, lamb is a good source of zinc and flavours penetrate stuffy nose. Starchy wholegrain carbs are often craved, body needs energy and grains can provide glucose for respiration process as well as food for the gut biome. Although dairy does provide calcium, magnesium and other beneficial B vitamins, many feel nauseated from taste and smell and whilst it doesn't cause additional mucous in normal cases, body can respond to milk in particular and more mucous is produced in addition to natural mucous response to a cold. Although you may crave something fatty, try to resist, if you can't, select something like a pizza or lasagne made at an Italian restaurant with take away option or Asian dish with noodles, chicken and vegetables (again, if infectious send someone else or see if they do delivery!), teas or soups with ginger and chilli relieve congested airways and clear the nose, as well as boost IS, honey (Manuka) to soothe the throat, green tea can reduce fever without losing beneficial properties of a fever - kill the virus and any opportunist bacteria. Fennel seeds in tea aid wheezing and dry coughs. As with all ailments, try to maintain a balance diet
Asthma
Asthma isn't usually caused by diet, more often environmental factors, however, having a healthy immune system and diet can help the body to cope with asthma, either in an acute or chronic condition.
Aim is to help reduce spasms associated with asthma. Food containing magnesium will reduce bronchial spasms eg. bananas, avocado, dark green leafy vegetables, dried fruits, lentils and soy beans, Brazil nuts and almond nuts & "milks". Foods to reduce any associated congestion eg. onion, garlic due to their sulphur content and anti-inflammatory effect, pumpkin seeds contain zinc and also promote discharge of mucous from lungs. Foods that have a bronchodilator effect eg. teas (no milk) containing theophylline. As with all respiratory conditions, diet containing fruits and vegetables.
If you have associated allergies or intolerances with your asthma, please check with your GP and see a Naturopath or Nutritional Medicine practitioner for more specific dietary advice.
Hay fever
As with asthma, hay fever is environmental and usually seasonal. If you know that you will start sneezing in spring, start acting in winter. This will help your IS and have a plan in place before the sneezing begins.
Before I list some foods, I would recommend a good quality Hay Fever formula containing garlic & vit C as well as the herbs Fenugreek, Horseradish and Marshmallow. Tissue salts Combination H and Homeopathic single remedies to match your symptoms eg sneezing Euphrasia or a Complex. Please see health food shop for herbal formulas and tissue salts, contact an registered homeopath and Naturopath/Herbalist for more detailed and personalised remedies - one size does NOT always fit all..
With hay fever, you are mainly looking to reduce the histamine affect which causes the swelling, tiredness, headache brought on by the reaction and sneezing. If the stimulus is environmental you need to try to avoid or at least reduce the contact if possible.
With regard to food, need to chose those that reduce histamine affect, the inflammatory response and help build up an "immunity" of sorts.
Helpful foods include green leafy vegetables, olive oil, macadamia nuts, green tea, oily fish eg salmon, cod, tuna, mackerel and sardines. Soy products including miso soup and the addition of turmeric. Usual information on fruit (avoid any that may trigger your type of hay fever) and vegetables.
Whilst you do not have to avoid grains, you may benefit from reducing wheat breads and reintroduce to see if they can be an immune suppressor in your case.
Sinusitis
This can occur independently of other conditions or as part of the ailments hay fever, a cold, or environmental triggers. Best starting procedure involves determining your trigger, along with checking if you are "blocked" due to a cold, a food trigger, the wind, overuse of inflammatory reducing nasal sprays, an infection or simply a "day with a Y in it" i.e. no particular reason.
In the case of sinusitis, if certain foods are a trigger, an elimination diet will help, remove then re-introduce. See a Dietitian, Naturopath or Nutritional Medicine practitioner to guide you through this. If it is not food, then foods need help reduce the potential inflammation and excess mucous.
As with asthma and hay fever, you need to reduce inflammation, so foods high in vit C and vit A, which aids the epithelial tissue of the respiratory system. Oily fish, salmon, tuna and sardines in oil act to "soothe" and the omega 3's they contain are anti-inflammatory.
Herbs such as garlic & onion are high in vit C and both have anti-inflammatory, antibacterial and antiviral affects. Fruits such as berries, apples and pears act to reduce inflammation and can also fight infection if sinuses are infected. A raw food diet has been shown to help, plenty of leafy salad greens. Some have found benefit in reducing or removing milk and soft cheeses from their diet, the indirect link is to excess/thick mucous production due to lactose intolerance or protein allergy response rather than the actual milk directly producing mucous in the throat and sinuses.
As with all conditions, sugar can exacerbate, however, with a sinusitis condition "salty" foods seem to help. Broths with additional root vegetables are not only anti-inflammatory, may mean you want to eat as smell and taste, as with a cold, are affected. you may also try adding additional herbs eg. garlic, and spices eg. turmeric, chilli, into the broth. This could help you "breathe" again!
Grapefruit and pineapple both contain proteases which can help breakdown the mucous (protein). Grains contain B vitamins which aid stress, if this is not a trigger, consume with soup. Purchase from a baker or make your own and allow to ferment eg. sour dough. The grains, fruit and vegetables also provide food for your gut biome, the health of these little friends, also affect the tissues of your respiratory tract and nasal cavity.
As with all dietary recommendations, avoid refined foods, avoid hydronated oils and anything that does not represent actual food. If the ingredient list is long and the first 2 ingredients aren't anything that appears remotely like food, put it back.
Supplements containing Vitamin A or beta carotene, Vitamin C, bioflavonoids, B complex and zinc help with most of the above conditions. If mucous is an issue, an enzyme formula can also help.
Please purchase from Health Food shops or Pharmacies with naturopath, herbalist, nutritional medicine practitioner on staff to give the best advice and check for any pharmaceutical contraindications. Make an appointment with your GP and keep them informed on any supplements you are taking. See a natural healthcare practitioner for further individual dietary advice.
Keep hydrated as all conditions benefit from hydration.
Food as Medicine for the Management of Type 2 Diabetes
Diabetes (known as diabetes mellitus) has become a common health problem. If not treated, it can lead to further complications such as cardiovascular disease, stroke, damage to the eyes (also known as diabetic retinopathy), nerve damage, kidney damage, foot damage or foot ulcers, skin conditions, and even Alzheimer’s disease.
What is Diabetes?
Diabetes or diabetes mellitus is a group of metabolic disorders that is characterized by high blood sugar levels. It is a group of diseases that influence how the body uses blood glucose /"sugar". Blood glucose plays an important role in providing energy to the cells building tissues and muscles. Glucose is also considered as a fuel for your brain.
Whatever the different causes of diabetes are, it means that the level of glucose in your blood is too much. That leads to many mild or serious health problems.
Type 2 diabetes:
The most common cause of type 2 diabetes is a combination of insufficient exercise and/or excessive body weight. It was previously referred to as adult-onset diabetes or non-insulin-dependent diabetes mellitus (NIDDM). See "In the News" blog for more on the different types of diabetes.
Factors linked to T2D-
Genetics
A bad diet or an unhealthy diet
Increasing age
Environmental factors
Maintain a sedentary lifestyle
Tobacco use
What Are The Symptoms of Diabetes?
Diabetes is one of the chronic diseases. Prescription medication can slow down the development of this health condition.
However, how to detect diabetes early? According to doctors, prediabetes can help us detect this disease sooner. Tests will indicate that the glucose levels in the body are higher than normal when you see some of the following symptoms:
Fatigue or tiredness
Increased thirst or polydipsia
Fainting
Frequent urination or polyuria
An increase in your appetite or increased hunger
Unintended weight loss
Blurred vision
Complications of diabetes (risk outcomes for all types of non managed diabetes)
Depending upon the cause of your type 2 diabetes, you may be able to manage with food and supplements, exercise, stress management and better sleep patterns. However, you may need medication, short or long term in conjunction with a balanced diet (see “Food & Nutrition Basics” blog for more on this).
Below are types of foods and herbs that have shown some benefits with management of T2D.
NOTE: Always consult with your GP/diabetic dietitian/diabetic nurse and a Naturopath or Natural Medicine practitioner before using with, or instead of, prescribed medication. This includes medication for other medical conditions as well as diabetic medication.
I have listed the foods from this article and brief overviews, for recipes and the full article plus references, go to the link: www.allremedies.com/home-remedies-for-diabetes/
Natural Home Remedies for Diabetes Mellitus: Causes, Symptoms, And Treatments
Medically reviewed by Dr. Millie Lytle ND, MPH
Guava
This fruit is also rich in pectin fibre, flavonoids, fructose, Arjun eolic, ursolic acid, magnesium, zinc, manganese, and niacin that are contributed to the benefit of guava in treating diabetes. The vitamin C abundant in guava is a powerful antioxidant that boosts the overall health, improves the immune system, and lowers the risk of heart disease. Studies also showed that significant compounds in guava can reduce the cholesterol level in the body.
To treat diabetes, you just need to eat guava regularly. Peel off the skin before you eat this fruit. Eating the skin of guava is not good for patients with diabetes.
If you want to get the benefits of guava leaves in improving diabetes, you should make the guava leaves tea. Recipe www.allremedies.com/home-remedies-for-diabetes
Apples
This sweet fruit is also loaded with vitamin C, soluble fibre, and antioxidants. Pectin found in apples is beneficial in detoxifying the body, removing harmful wastes and toxins, and lowering the insulin. Moreover, apples can lower the risk for certain cancer, heart disease, and eye disease, complications of diabetes.
To help slow down the development of diabetes and control its symptoms, you just need to eat a small or medium-sized apple a day.
Cherries
Cherries are one of the best home remedies for diabetes because it is loaded with beta-carotene, antioxidants, potassium, vitamin C, iron, magnesium, folate, and fibre[7] [8]. Moreover, the anthocyanins present in cherries can boost insulin production by up to 50 percent, which lowers blood pressure and improves diabetes. Eating cherries can help to prevent cancer, heart disease, and other health problems that are often found in patients with diabetes mellitus
For this treatment, you just need to eat a one-half cup of cherries per day. Cherries can be consumed fresh, frozen, canned, or dried.
Grapefruit
This fruit has a low glycaemic index at 25 and contains a great source of vitamin C and soluble fibre.
Moreover, grapefruit is rich in a flavonoid called naringenin that makes your body become more sensitive to insulin and helps you to maintain an ideal weight [10] [11]. That is contributed to preventing and improving diabetes mellitus.
For this purpose, you just need to consume a three-quarter cup of cherries daily.
Alternatively, drinking grapefruit juice also gives you the most benefits associated with diabetes. It is a great idea to make grapefruit juice at home because most grapefruit juice products in the market contain a large amount of sugar and additives. Consuming too much sugar is not good for health and diabetic condition. NOTE: contraindications with blood pressure medication, consult a Naturopath re consumption
Gokhru
Gokhru is a healing herb for urinary and kidney problems. Moreover, it is also one of the effective home remedies for diabetes. Animal studies have shown that Gokhru or Tribulus terrestris may decrease blood sugar levels, help inhibit increases in blood cholesterol and triglycerides and help guard against blood vessel damage[12] [13]. You can take this herb from supplements or from the fruits of the seeds of Gokhru. If you are interested in Gokhru, you should consult your doctor before taking. This herb should be taken under medical supervision.
Note:
Although Gokhru is effective in treating diabetes, you should use this herb for only a short period of time. This is because using Gokhru in a long term can lead to prostate disorders. Moreover, pregnant women and breastfeeding moms must avoid using Gokhru.
Avocado
Because avocado contains a great source of healthy monounsaturated fat and fibre, this fruit helps diabetic patients feel fuller and more satisfied even though it did not lower blood sugar [15]. According to a recent study published in Nutrition Journal, avocados don’t significantly affect blood sugar levels.
It is also loaded with potassium that lowers the risk of diabetes.
Patients with diabetes should eat one medium sized of avocado daily. Avocado can be added to sandwiches or salads.
Strawberries
Strawberries are rich in vital vitamins, fibre, and powerful antioxidants that may help to control blood sugar levels and reduce the severity of diabetes [17]. The antioxidants found in strawberries can prevent heart disease by decreasing the bad cholesterol and increasing the good cholesterol.
Strawberries have a low carbohydrate and high fibre content, so eating this fruit can make you feel full for a longer time and thereby, managing your blood sugar level and boosting your energy.
People who get diagnosed with diabetes mellitus should eat a three-quarter cup of strawberries daily. You can eat this fruit as a healthy snack. Alternatively, strawberries can be added to salads or cereals.
Oranges
Oranges are loaded with vitamin C, fibre, and essential minerals like thiamin that can help to control diabetes. Oranges are low in the glycaemic index, therefore, it makes the glucose slowly release into the blood. Moreover, eating oranges can help to control weight gain. Obesity and overweight may increase the risk of developing diabetes. To keep the blood sugar and diabetes under control, you just need to eat one small orange on a regular basis. Eating oranges is better than drinking orange juice. Eating oranges can provide you the optimum benefits while orange juice lacks the fibre. According to research, eating citrus fruits may reduce the risk of developing diabetes in women, but consuming orange juice may increase that risk[19].
Pears
Pears are packed with vitamin A, C, B1, B2, E, and fibre. Eating pears can help to control blood sugar levels, improve the immune system, reduce cholesterol, and improve digestive health.
That makes pears become a healthy fruit but also one of the most powerful home remedies for diabetes mellitus[5] [20] [21]. Pears also have low calorie and carbohydrate content.
Regular consumption of pears is recommended for patients who suffer from type 2 diabetes because of its ability to improve insulin sensitivity. Pears have the glycaemic index at 38.
Diabetic patients should eat one medium-sized pear daily to get significant relief in a very short time.
Kiwi
Kiwi is well-known as a healthy fruit because it has a high nutrient content. Studies found a close link between kiwi consumption and the reduction in blood sugar levels[22]. It is rich in vitamin A, E, potassium, and flavonoids that can boost the overall health and improve the immune system. This fruit also contains a great source of beta-carotene that improves your overall health and fights against damages caused by free radicals.
Moreover, kiwi has a low carbohydrate content but contains a great source of fibre that helps lower cholesterol and regular blood sugar levels.
To moderate blood sugar levels and improve the diabetic condition, you should eat one kiwi daily as a healthy snack.
Olive Oil
Studies found out that olive oil is effective in improving diabetes by reducing the blood sugar level [23] [24]. Olive oil is a good alternative in preventing and treating diabetes [16].
For diabetes, you can use the oil as an ingredient in salad dressings or a good alternative to cooking. You just need to spray a thin layer of olive oil over the surface of the pan before cooking.
Note: Olive oil has a lot of calories. Obesity or overweight may increase the risk of many health issues including diabetes. Therefore, you should limit the amount of olive oil you use daily.
Pear Cactus Juice
Cactus juice contains a great source of fibre that makes it become one of the best natural home remedies for diabetes [25] [26]. The fibre found in the cactus flesh can slow down the process for sugar absorption in the body, thereby, keeping your glucose levels under control. It is no wonder that the prickly pear cactus juice may lower the risk for diabetes mellitus [27]. If you suffer from diabetes, prickly pear cactus juice is a great natural treatment because it controls the symptoms of diabetes and reduces blood glucose levels.
It is also rich in vitamin C, vitamin E, A, calcium, iron, quercetin, and carotenoids. Moreover, it contains anti-viral and anti-inflammatory properties. Recipe www.allremedies.com/home-remedies-for-diabetes
Bilberry Plant
Studies found out that if the leaves of the bilberry plant are taken regularly, it may help to reduce blood sugar in your body [28].
Bilberry has anthocyanin content that is effective in preventing and treating ulcers and diabetes. It manages the insulin in the body and keeps the blood sugar under control.
The powerful healing properties of bilberry are due to the presence of numerous antioxidants such as hydroxycinnamic acids, phenolic compounds, catechins, flavonoids, vitamin C, vitamin A, and proanthocyanidins. These antioxidants play a vital role in protecting the body from cell damage caused by free radicals. Recipe www.allremedies.com/home-remedies-for-diabetes
Note:
Pregnant women and nursing moms should take bilberries under the advice of an experienced health specialist because an immoderate amount of bilberries can affect the absorption of iron. Patients who are taking anticoagulants like warfarin or people who suffer from bleeding disorders should take bilberries with caution. When you use bilberries to treat your diabetes, you should regularly monitor your blood sugar. Stop using bilberries if you notice any allergic reaction.
Goolar
Goolar is one of the most excellent home remedies for diabetes mellitus because this herb contains antidiabetic, hypolipidemic, antioxidant, free radical scavenging, anti-inflammatory, anti-microbial, antipyretic, and hepatoprotective properties [30]. Using goolar can treat the various signs and symptoms and complications of diabetes.
Green Tea
Green tea can deal with diabetes and improve its symptoms by increasing the body’s sensitivity to insulin and aiding in the metabolic system function.
According to a 2013 study published in the Diabetes and Metabolism Journal, drinking green tea may help to prevent obesity, a cause of diabetes [32]. A Japanese study showed that drinking 6 cups of green tea daily reduced the risk for type 2 diabetes by 33 percent [33].
It additionally contains polyphenols, beneficial substances that may reduce oxidative stress, lower blood pressure, reduce cholesterol, and prevent clotting. All of these abilities lower the risk of developing heart disease that is one of the complications of diabetes mellitus. Polyphenols found abundant in it are effective in managing glucose in your body, thereby preventing and treating diabetes mellitus.
Drumstick Leaves
Drumstick leaves are well-known for its medicinal properties; therefore, it is no wonder that drumstick leaves have been widely used to treat hundreds of diseases. One of the benefits of drumstick leaves is potentially treating diabetes [34], [35]. The leaves contain a great source of valuable nutrients and powerful antioxidants. The anti-inflammation properties of drumstick leaves can help to boost metabolism, detoxify your body and blood, and curb blood sugar levels. Recipe www.allremedies.com/home-remedies-for-diabetes
Bael
All parts of bael tree including root, bark, leaves, and fruit contains medicinal properties. Many studies showed that the bael leaves can reduce blood sugar by up to 54%. The bael leaves are often used in powdered form that contains anti-diabetic properties [36]. These properties make bael become a highly recommended herb for diabetes.
Diabetic patients should drink 20 ml of bael juice extracted from bael leaves to manage diabetes.
Alternatively, bael leaves can be grounded and then taken with your empty stomach every morning for a period of 7 days.
Fenugreek
Fenugreek is considered among one of the most effective home remedies for diabetes mellitus. This fenugreek helps to stimulate your cells in pancreas gland and thereby increases insulin production. Fenugreek seeds are storehouses of soluble fibre, which may help manage blood sugar levels. According to many studies, fenugreek may effectively reduce blood sugar in diabetics. Along with that, it may reduce fasting glucose while improving glucose tolerance [37] [38].Recipes www.allremedies.com/home-remedies-for-diabetes
Bitter Gourd
Bitter gourd is effective in treating type 2 diabetes. Bitter gourd has a compound that is beneficial in lowering the blood sugar levels [40] [41]. It is loaded with fibre and also possesses charantin, an antidiabetic compound which exhibits blood-glucose lowering agents [42].
Moreover, it is loaded with vitamins and minerals that can help your body to fight against a variety of infections.
Apart from that, it not only maintains healthy bladder and liver but also controls diabetes mellitus.
Indian Lilac or Neem Leaves
Indian lilac contains antifungal, anti-bacterial and antihyperglycemic effects which make it more beneficial for treating diabetes [43] [44]. In addition, it is very useful in boosting the insulin receptor sensitivity, improving the blood circulation, and lowering blood glucose levels, by dilating the blood vessels. Recipes www.allremedies.com/home-remedies-for-diabetes
Holy Basil
Holy basil (or Tulsi) contains multiple health beneficial properties such as antibacterial, anti-stress, antiviral, antifungal, antidiabetic, antiasthmatic, antioxidant, antitumor, gastric antiulcer, immune-stimulant, and antimutagenic. Basil leaves are very useful in reducing your blood glucose levels [45]. Recipes www.allremedies.com/home-remedies-for-diabetes
Indian Gooseberry or Amla
Looking for the natural home remedies for diabetes, you should not miss amla. Amla is very effective in lowering your blood sugar and thereby contains the same effect on your glycated haemoglobin levels [46] [47]. Recipes www.allremedies.com/home-remedies-for-diabetes
Flaxseeds
Using flaxseeds are one of the greatest home remedies for diabetes [48] [49] you should know. Flaxseed contains a rich amount of protein, fibre, and plant compounds called lignans, which will function as antioxidants. In addition, they can stabilize blood sugar levels. Therefore, people with low blood sugar levels should include these seeds in their diet. Recipes www.allremedies.com/home-remedies-for-diabetes
Papaya Leaf
Papaya leaves will help to improve insulin sensitivity [50]. These leaves also help lower the chances of multiple complications caused by diabetes such as fatty liver, kidney damage, and oxidative stress. Recipe www.allremedies.com/home-remedies-for-diabetes
Lady’s Finger/Okra
Lady’s finger or okra is one of the best home remedies for diabetes. It contains a high amount of vitamin A, C, K and B6, potassium, magnesium, zinc and other soluble fibre that makes it as a great blood sugar stabilizer and thereby treats diabetes [51]. In addition, its seeds contain alpha-glucosidase inhibitors which effectively fight off the starches that convert into glucose. Furthermore, it contains polyphenolic molecules which decrease the glucose levels in your blood and reduces diabetes. Recipes www.allremedies.com/home-remedies-for-diabetes
Jamun
Jamun is high in vitamin C, iron, calcium, and phosphorus which help to speed up the immune system. Its seeds are used to treat diabetes effectively while its leaves and the extracts of bark are effective in lowering the levels of blood sugar and sugar or glycosuria in the urine[52]. Recipes www.allremedies.com/home-remedies-for-diabetes
Mango Leaves
One of the best home remedies for diabetes is mango leaves. The tender leaves of the mango tree have tannins called anthocyanins, which may help to treat early diabetes [53] [54]. It also helps to deal with diabetic retinopathy and diabetic angiopathy. Recipes www.allremedies.com/home-remedies-for-diabetes
Aloe Vera
The aloe vera plant has at least 75 active compounds including enzymes, vitamins, minerals, anthraquinones, polysaccharides, lignin, monosaccharide, saponins, phytosterols, salicylic acids, and amino acids, all of which help to improve blood glucose control and reduce many other risks in diabetic patients [55] [56]. It also exhibits trace elements such as magnesium, chromium, zinc, and manganese known to be vital for glucose metabolism by enhancing the effectiveness of insulin. Recipes www.allremedies.com/home-remedies-for-diabetes
Curry Leaves
Curry leaves are really high in minerals such as iron, copper, and zinc, which are very necessary for keeping the normal glucose levels in your blood. These leaves are effective in decreasing the blood sugar levels and thereby helpful for those who got diabetes due to their obesity [57] [58]. Recipes www.allremedies.com/home-remedies-for-diabetes
Cinnamon
Using cinnamon is also one of the most effective home remedies for diabetes. Cinnamon powder helps in lowering blood sugar by stimulating the activity of insulin [59]. Many studies show that cinnamon may help reduce blood sugar levels by up to 29 % [60] [61] [62]. Recipes www.allremedies.com/home-remedies-for-diabetes
How is Nutritional Medicine involved in Weight loss and management – it begins with digestion & absorption
Many have tried to lose weight and focus just on the food type & amount and exercise. Not a bad start, however, you need to make sure that the foods you consume are ones your body can digest and then the smaller units are then absorbed. Once absorbed, your body can then use them for energy. More on digestion, absorption and metabolism in A Little Bit of Science.
How does how you digest and absorb food relate then to weight loss?
When you eat, you need to ensure that what you are eating can get from plate to large intestine efficiently and effectively. From selecting YOUR suitable type and amount of food, to taking time to "mindfully" eat including chewing, eating in relaxed environment (stress affects physiological processes including digestion as well as making wise decisions on food choices) to not overloading your body with food or under eating and starving body & brain, to feeding your gut microbiota (microbes do have an effect on weight) to having at least one poop a day. It all adds up ( or with weight loss...takes away LOL).
Oh, and don't forget to consume 1-2L of water - water is vital for metabolic processes and weight loss/maintenance.
If you have genuine health related weight issues, take the above information into consideration. Its not just about the calories!
Try to keep in mind that food is your fuel – your nutritional medicine. You wouldn’t run a car on dirty fuel or fuel not suitable for your vehicle. Think of the body being the same.
What is a Diet?
Anything we consume as a food and beverage and take in a fairly regular pattern is considered to be someone's "diet".
Word “diet” comes from Greek word “diata” meaning “way of life”
Whether told don't "diet", we know as professionals, people are going to diet so best we guide them through better choices.
Don't get hung up with the "diet" cycle
Whilst you do need be aware of your energy intake and energy output (expenditure), weight loss unfortunately isn't always a case of energy in = energy out.
Its more like this :
As mentioned previously, these discussions are related to "weight" both loss and maintenance.
The four "diet" styles presented below are popular but unlike "fads", are evidence based and can be followed sensibly for a short or longer period of time.
Two "popular" styles involve Intermittent Fasting -Calorie and/or Time Restricted
What is intermittent Fasting?
Intermittent fasting, also known as intermittent energy restriction,
is an umbrella term for various meal timing schedules that cycle between
voluntary fasting (or reduced calories intake) and
non-fasting over a given period
Reduced Calorie Feeding “Fasting”
“fasting ” style
5:2 – 5 days “normal intake, 2 days reduced calorie intake
Consuming 2100-2500KJ (500-600 Cal) x 2 meals on fast days
Works better if fast days are non consecutive
Pros:
Beneficial for short term e.g. after a holiday; after weight gain
Flexible re timing e.g. day or overnight fast time
Positive results seen initially with weight loss
Eat less on day after fast
Works weight loss or lifestyle plans e.g. ketogenic style, Mediterranean Diet, CSIRO plan, Asian cuisine
Cons:
Hard to stick to during day fast unless occupied!
After a year, generally ceases to work for long term weight loss
Not everyone can fast during the day time due to energy demanding commitments
Temptation to overeat on non fast days
Temptation to eat non healthy foods on fast days
Misleading term “fast”
Time Restricted Feeding “TRF”
16:8
Consuming food during a self selected 8 hr window, fasting for 16 hrs
Studies show that less than 12 hrs or more than 16hrs tends to not be effective
Flexible but recommended 2 day break
Positive results for fat burning & excess water
Still need to eat sensibly during the 8 hrs within your calorie range and food groups
After 1 year, studies have shown people able to stick to their plans, weight has been kept off
Pros:
Flexible re timing but recommended 2 day break
Works best if eating breakfast (king), lunch (prince), dinner (pauper) principle
Positive results for fat burning & excess water
After 1 year, studies have shown people able to stick to their plans, weight has been kept off
Cons:
Not everyone can eat dinner at 4pm!
Temptation to eat extra calories/overeating on non fast days or during 8 hour eating period
Tends to be counterintuitive if daily, have a day’s break mid week or day on/day off if results are slowing
Weight, exercise, sleeping & your Body Clock
Circadian Rhythm eating – Chrononutrition
Eating & Exercising to your biological clock/waking & sleeping patterns
Pros:
Results have shown that the “old adage” Breakfast like a King, Lunch like a Prince and dinner like a Pauper is showing positive results when tied in with one’s CR
Suitable for individual menu plan choices e.g. Mediterranean, Ketogenic, Paleo, Fast, CSIRO etc,.
Very positive results when combined with TRF, IF you are able to eat your dinner at 4pm!
Cons:
Can be difficult to maintain a weight loss with people doing shift work
"Keto"
Ketogenic “style”/Metabolic kickstart
1-12wks; cyclic option; indefinite
Recommended: Re-introduce starchy grains & vegetables to find your optimum
Option to go back to “keto” if weight gain occurs
Check Starchy Carbohydrate level; “trial”
2 main types:
Higher Protein/Moderate Fat /Lower Starchy Carbohydrate
Higher Fat/Moderate Protein/Lower Starchy Carbohydrates
Pros:
Resetting metabolism & hormonal balance
Positive results in the initial diagnosis of weight related T2D; Metabolic Syndrome/Syndrome X/Weight loss
Can assist with moving fat stores
Works well if an efficient Fat digester & metaboliser and Protein digest-er
Some report increased energy and mood in early stages
Beneficial studies for strictly supervised usage in treatment of brain tumours and epilepsy
Cons:
Doesn’t work for everyone, can disappoint from a psychological aspect
If a Carbohydrate metaboliser, tend to hold on to fat stores, tiredness, moodiness
If inadequate hydration, long term liver and kidney damage + constipation, bad breathe
Long term use can negatively affect gut biome with very restrictive grain, fruit & starchy vegetable/fibre intake
Increased risk of osteopenia and osteoporosis due to increase blood acid content and leaching of calcium from the bones. Plus if all dairy removed, risk increases.
If too restrictive, hard to stick to; has rebound effect - stores; inhibits socialisation
Be aware - not for: pregnant, lactating, underweight, eating disorders/Body Image issues, pre existing medical condition – liver, kidney disease, T1D
One final point : research, get a health check, talk with a qualified nutrition professional, stick to the plan you chose and enjoy the results of a healthy lifestyle and make your "diet" a way of life - your "diata"
Why are Food Sources and supplements of Vitamin D important in Nutritional Medicine and overall health.
Many know of the requirement of this vitamin for bone health. It has also been shown in small studies to have some positive effects on thyroid health and therefore overall metabolism, energy levels and better sleep, and in mental health, especially SAD seasonal affective disorder, which can lead to depression in continued absence of sunshine, as well as just not going outside. Vitamin D also protects from respiratory ailments caused by viruses and bacteria plus external factors such as smoke (industrial and cigarettes) and other pollutants.
Food sources include
fungi (mainly unwashed mushrooms exposed to UV light ),
egg yolk,
beef,
fish liver oils (eg cod liver),
fish - salmon (fresh and tinned in oil ), tuna (tinned in oil), sardines (tinned in oil), butter.
Manufactured foods fortified with vitamin D - fruit juices and fruit juice drinks, meal replacement energy bars, soy protein-based beverages, certain cheese and cheese products, margarines, flour products, infant formulas, bread, breakfast cereals, and milk. Expanded up on Focus on Micronutrients section.
If you are house bound, whether due to ill health or your countries current health laws, or for cultural/religious reasons you are required to cover up when outside, or live in a country where summer sun is too hot and increased risk of skin cancer, or winter sun is lacking, you are at risk of vitamin D deficiency due to lack of UV light stimulation and contributes to associated health risks. E.g. osteomalacia (Ricketts), osteopenia and osteoporosis; low energy levels, poor sleep, depression to name a few.
If you can get outside, sit and face the sun for 10 minutes (early morning in hot climes), exposing fatty bits seems to show good results, don’t shower for at least an hour and get some sunshine therapy.
ref en.wikipedia.com
How does Nutritional Medicine assist in Vitamin D Deficiency, Foods & Supplementation and use in the relief of symptoms of stress, anxiety and depression associated with SAD – seasonal affective disorder
Seasonal Affective Disorder (SAD), a mood disorder featuring depressive symptoms, occurs during the dark times of the year when there is relatively little sunshine, coinciding with the sudden drop in vitamin D levels in the body. Several studies have suggested that the symptoms of SAD may be due to changing levels of vitamin D3, which may affect serotonin levels in the brain. https://www.psychologytoday.com/us/blog/the-breakthrough-depression-solution/201111/psychological-consequences-vitamin-d-deficiency
An FYI - although SAD is usually associated with winter/darker months due to limited sunshine, affect on melatonin levels and even circadian rhythms, SAD can also occurs in summer/warmer months.
Due to the current lockdown situations, people in some countries are still limited to 1 hour exercise per day and whilst the northern hemisphere is now in spring, depending upon where you live in relation to the equator, you may still be in darker conditions, even wintery near the north pole.
Along with the stress, anxiety and increasing reports of depression brought about by the necessary COVID-19 restrictions, people who do not normally suffer from SAD seasonal affective disorder, may be showing signs. Increased levels of depression in general are being reported and being seen as big a concern as the actual reason – the virus. Vitamin D is a part of therapy to do with any forms of the above and if you cannot get into the sunshine, a supplement will be necessary.
Word of warning – if you or any family member, friends are really finding the current situation hard (beyond normal “this is a worry” we all have re the virus), it is vital medical intervention is sought. We all have different ways of dealing and there is no “one size fits all” rule. If you already suffer from diagnosed anxiety & depression, you probably have a treatment plan in place. If you do not normally have depression/anxiety and can put your feelings down to current situation, you may be able to manage and see the proverbial “light at the end of the tunnel”.
Vitamin D Deficiency and Supplementation
Food is always preferable over supplementation (discussed in Food & Nutrition Basics; Focus on Micronutrients sections) however, Vitamin D supplementation is often recommended and even needed as an essential nutraceutical for SAD and other deficiency situations.
Supplementation is recommended for anyone who is not receiving sufficient daily sunshine or consuming vitamin D rich foods. Use for medical purposes due to deficiency and/or situation, include anxiety and depression, SAD, bone health and immune system health.
Vitamin D levels and intake
Please consult with your GP before taking Vitamin D supplementation to have a blood test to check vitamin D current levels.
Normal levels based on serum tests:
1,25 dihydroxycholecalciferol 35-120 pmol/L
25 dihydroxycholecalciferol 40-160 pmol/L
RDI Vitamin D
0-50 yrs 5.0 µg /day
51-70 yrs 10.0 µg /day
>71 yrs 15.0 µg /day
Signs and Symptoms of Vitamin D deficiency
Format for Supplementation
Capsules
Tablets
Powder
Further information on the role of Vitamin D and conditions such as SAD and other mental health aspects are covered in an article by Psychiatrist John Cannell: https://www.psychologytoday.com/us/blog/the-breakthrough-depression-solution/201111/psychological-consequences-vitamin-d-deficiency
For help
Australia Lifeline 13 11 14 Beyond Blue 1300 224 636
UK Samaritans 11 61 23
USA Lifeline 1 800 273 8255
How does Nutritional Medicine protect from osteoporosis & maintaining general bone health?
Bone Structure
Bone is a living structure. It has cells that reproduce, a nerve supply and a blood supply. It is also metabolically active. The main cells which make up bone (Osseo) tissue are Osteoblasts and Osteoclasts. The skeleton, composed of bone tissue, provides protection, strength and support as well as a place for muscle attachment allowing movement.
There are 2 main types of bone –
Compact bone tissue forms the outer shell of bones. It consists of a very hard (virtually solid) mass of bony tissue arranged in concentric layers (Haversian systems).
Cancellous (also known as 'spongy') bone tissue is located beneath the compact bone and consists of a meshwork of bony bars (trabeculae) with many interconnecting spaces containing bone marrow.
A compact bone consists of:
articular cartilage
spongy bone
bone marrow
endosteum
compact bone
periosteum
medullary cavity
blood vessels
nerve supply
Bone marrow produces stem cells, such as erythrocytes (red blood cells) and leucocytes (white blood cells).
Bones grow from their ends (extremities). Under normal circumstances bones stop growing when the owner reaches his or her late teens or early twenties.
http://www.ivyroses.com/HumanBody/Skeletal/Skeletal_System.php
Homeostasis of bone
Bone homeostasis involves multiple but coordinated cellular and molecular events.
Two main types of cells are responsible for bone metabolism: osteoblasts (which secrete new bone), and osteoclasts (which break bone down). The structure of bones as well as adequate supply of calcium requires close cooperation between these two cell types and other cell populations present at the bone remodelling sites (e.g. immune cells).
Bone metabolism relies on complex signalling pathways and control mechanisms to achieve proper rates of growth and differentiation. These controls include the action of several hormones, including parathyroid hormone (PTH), vitamin D, growth hormone, steroids, and calcitonin, as well as several bone marrow-derived membrane and soluble cytokines and growth factors.
It is in this way that the body is able to maintain proper levels of calcium required for physiological processes. Thus bone remodelling is not just occasional "repair of bone damage" but rather an active, continual process that is always happening in a healthy body.
Subsequent to appropriate signalling, osteoclasts move to resorb the surface of the bone, followed by deposition of bone by osteoblasts. Together, the cells that are responsible for bone remodelling are known as the basic multicellular unit (BMU), and the temporal duration (i.e. lifespan) of the BMU is referred to as the bone remodelling period.
Bone homeostasis involves several organs including the kidneys and skin.
Bone remodelling (or bone metabolism) is a lifelong process where mature bone tissue is removed from the skeleton (a process called bone resorption) and new bone tissue is formed (a process called ossification or new bone formation).
These processes also control the reshaping or replacement of bone following injuries like fractures but also micro-damage, which occurs during normal activity. Remodelling responds also to functional demands of the mechanical loading.
In the first year of life, almost 100% of the skeleton is replaced. In adults, remodelling proceeds at about 10% per year.
An imbalance in the regulation of bone remodelling’s two sub-processes, bone resorption and bone formation, results in many metabolic bone diseases, such as osteoporosis
Osteoporosis
Osteoporosis is a bone disease that occurs when the body loses too much bone, makes too little bone, or both. As a result, bones become weak and may break from a fall or, in serious cases, from sneezing or minor bumps. The condition considered pre-osteoporosis is termed osteopenia.
Typically as a result of hormonal changes, or deficiency of calcium or vitamin D as well as ageing and post menopausal reduction in oestrogen. Limited weight bearing exercise, both in youth and in older age, can also reduce bone growth and strength. Discussed in Let's Move section.
Females and Males can have this condition. An increasing number of 20-30 year olds are showing sign of osteoporosis due to large amount of soft drinks/fizzy/pop (Phosphates leach Calcium from the bone). Another group that display premature age-related osteoporosis is those with the eating disorder anorexia nervosa.
Osteoporosis means “porous bone.” Viewed under a microscope, healthy bone looks like a honeycomb.
Stages of osteoporosis
Stage 1
The early stages of osteoporosis can begin at around age 30, but it often does not cause noticeable symptoms or problems. This is the point at which old bone may begin to be broken down at the same rate that new bone is made. As long as this rate stays constant, the bones will not weaken significantly.
Stage 2
Like the first stage, the second stage of osteoporosis is also fairly hard to notice. It mostly occurs after the age of 35, although can begin later in life. In this stage, old bone is broken down slightly faster than new bone is formed.
Although this faster rate of resorption can be recognized on bone density tests, bones are not significantly more likely to fracture because their strength has not deteriorated. Because of this, few tests are performed, and few cases are detected.
Stage 3
The first time that osteoporosis becomes obvious and noticeable is at the third stage, referred to as osteopenia, which usually affects people aged 45 to 55 years old. It is as this point that bones weaken to the point that they can begin to break under stress that would normally not affect healthy, strong bones.
Most often, osteopenia will be diagnosed during this stage. The majority of cases are not diagnosed earlier, because there are no indications of a problem until bones begin to break easily. Once the third stage is reached, tests reveal low bone mineral density characteristic of osteoporosis.
Stage 4
There are fewer distinct differences between stage 3 and stage 4 osteoporosis than between some of the early stages of osteoporosis, but in general, the fourth stage is when bones begin to fracture and cause significant distress.
Some symptoms of stage 4 osteoporosis are constant pain from small stress fractures, disabilities, and spinal deformities. Since the spine carries so much weight, it commonly experiences fractures and a form of slumping.
The good news is that it is becoming less common for people to pass all the way through to stage 4 osteoporosis due to medical advancements in treatment to prevent breaks and brittle bones.
Nevertheless, knowing the facts about the early stages of osteoporosis might help you to catch the condition earlier or learn how to prevent it throughout menopause and ageing for both genders.
Nutritional Medicine Prevention and Treatment of osteoporosis
From a young age, both men and women can take steps to prevent osteoporosis by making sure that they:
· have a healthy and varied diet with plenty of fresh fruit, vegetables and whole grains
· eat calcium-rich foods
· absorb enough vitamin D
· avoid smoking
· limit alcohol consumption
· limit caffeine
· do regular weight-bearing and strength-training activities.
Supplementation is often recommended. Discuss brands with your Pharmacist or Local health Food shop.
Make sure you have a brand that contains Vitamin D, Calcium and Magnesium. Calcium needs to be in an absorbable form e.g calcium citrate, lactate or gluconate. Avoid calcium carbonate (chalk) and do not over dose, can produce kidney and gall stones. Take recommended dose away from foods containing fibre, phytates (tea), oxalates (eg. rhubarb) that attract calcium and calcium is not absorbed.
Another option is Tissue Salts; Calc Phos bone health & anaemia; Comb U calcium absorption.
Calcium-rich diet and osteoporosis
Enjoying a healthy, balanced diet with a variety of foods and an adequate intake of calcium is a vital step to building and maintaining strong, healthy bones. If there is not enough calcium in the blood, your body will take calcium from your bones. Making sure you have enough calcium in your diet is an important way to preserve your bone density. Dairy foods have the highest levels of calcium, but there are many other sources of calcium, including sardines, spinach and almonds.
Vitamin D and osteoporosis
Vitamin D and calcium promote bone density. Vitamin D is important because it helps your body absorb the calcium in your diet. We obtain most of our vitamin D from the sun, and there are recommendations for the amount of safe sun exposure for sufficient vitamin D production, depending on your skin type, geographical location in the world and the season. Vitamin D can also be found in small quantities in foods such as:
· fatty fish (salmon, herring, mackerel)
· liver
· eggs
· fortified foods such as low-fat milks and margarine.
See Focus on Micronutrients section for more food sources of Vitamin D and Calcium
How does Nutritional Medicine assist with Arthritis
Arthritis a condition meaning "inflammation of the joints". It can result from wear & tear, infection, genetic factors & affected by certain foods. The inflammation from fluid causes the pain (this is a simplified version).
The following foods/food groups have been shown to be beneficial for relieving some of the inflammation and pain.
#1 Omega 3 fatty acids eg. oily fish such as salmon, tuna, mackerel, seabass, sardines; seaweed; chia, flax & hemp seeds; walnuts & Brazil nuts; kidney & soy/edamame beans; organic soybean oil; supplements
#2 Onions & Leeks
#3 Foods rich in Vitamin C eg. citrus, blackcurrants, berries, kiwifruit, tomatoes*, red, yellow & green capsicum*, broccoli, sprouts, potatoes*
#4 Green tea
#5 Tumeric
#6 Extra virgin olive oil
#7 Cherries
#8 Foods rich in carotenoids eg. capsicum*, green leafy vegetables, carrots, pumpkin, sweet potato, kale & spinach, apricots, tomatoes*
#9 Chilli*
#10 Brassica family eg. broccoli, cabbage, Brussel sprouts
* these are members of the Solanaceae family and as well as having anti-inflammatory properties to relieve pain & inflammation, they can also produce negative results for some.
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