Nutrition & Diet

Inflammation is a protective measure made by the organism to remove pathogen and initiate the healing process. The symptoms of inflammation include redness, heat, swelling, pain, and dysfunction of the organs involved. Heat is a very important symptom of inflammation.

Many pathogens can only exist and thrive at a specific temperature range. By raising the temperature of the infected area, the body is hoping to destroy it. Inflammation is a stereotyped response and considered a part of the body’s innate immunity, opposed to adaptive immunity, which is specific for each pathogen.

Without inflammation, wound and infections would never heal. But inflammation in excess amounts can compromise the survival of the organism. Chronic inflammation can lead to many other diseases, such as hay fever, atherosclerosis, rheumatoid arthritis, and even cancer (gallbladder carcinoma).

Inflammation can be classified as either acute or chronic. Acute inflammation is the initial response of the body to harmful stimuli and is achieved by the increased movement of plasma and white blood cells from the blood into the injured tissues. Prolonged inflammation, known as chronic inflammation, leads to a progressive shift in the type of cells present at the site of inflammation and is characterised by simultaneous destruction and healing of the tissue from the inflammatory process.

Inflammation seems to underlie many of the world’s leading chronic illnesses, including diabetes, atherosclerosis, Alzheimer’s and heart attack.

Beneficial foods

• An anti-inflammatory diet would include anything high in antioxidants such as berries and dark green leafy vegetables.
• Essential fatty acids are also anti-inflammatory. Certain types of fish, like salmon and tuna, are high in omega 3 fatty acids.

Common triggers

You should also stop eating, or at least cut back on, foods that raise your blood sugar quickly because when your blood sugar rises too fast your body will produce too much insulin (to bring your sugar back down again). And this in turn will cause inflammation.

• Avoid anything that contains a lot of refined sugar; examples include candy, soda, ice cream, and artificially sweetened fruit juices.
• Avoid foods made with white flour, like white bread, pasta, and pastries which are known inflammatories.

Wrinkles and fine lines form when elasticity is lost from the skin and it becomes thinner and dryer.  As the skin ages, protection from free radicals becomes more challenging because in these cells the free radical fighting antioxidants can be in shorter supply. Free radicals are unstable molecules that contribute to the aging of the skin by damaging collagen and elastin — the key components of the skin — and by releasing chemicals that promote inflammation.

While it is impossible to completely avoid wrinkling, it is possible to slow down the aging process of the skin and avoid premature wrinkling.

Beneficial foods

• Water and lots of it throughout the day
• Oily fish (anchovies, carp, herring, mackerel, pilchards, salmon, sardines, sprats, trout, tuna (fresh), whitebait and shellfish)
• Chia, pumpkin, flaxseeds and hemp seeds are good sources of vegetarian essential fatty acids and other essential nutrients.
• Lots of fresh colourful organic fruit and vegetables (especially orange, yellow and red coloured varieties) are necessary as they provide lots of vitamin and minerals and powerful antioxidants and fibre
• Increase B vitamins;  found in such a wide range of foods; asparagus, broccoli, Brussels sprouts, cauliflower, celery,  garlic, mushrooms, peas, peppers, sea vegetables, spinach, tomatoes, bananas, strawberries, eggs, liver, prawns,  red snapper, salmon, tuna, kelp, sunflower seeds, spirulina.
• Vitamin E rich avocados, nuts and olive oil
• Through it antioxidant actions Selenium also has anti-inflammatory properties so good food sources are Brazil nuts, shiitake mushrooms, prawns, fresh tuna and sunflower seeds.
• Silica and Sulphur (quite commonly found in skin products) are wonderful nutrients for the skin. Silica is widely found in fruit and vegetables and it can help promote smooth radiant skin as well as the production of collagen. Good sources are cucumber, bell peppers, leeks and green beans. Sulphur is essential for skin structure, the production of the extra cellular matrix and can help prevent premature aging by supporting its production and maintenance and binding with collagen. Good food sources are onion, garlic, leeks, eggs and fish.
• Zinc rich are pumpkin seeds, mushrooms, spinach and shellfish (particularly oysters)
• Herbs and spices such as turmeric, red pepper cloves, ginger, cumin, fennel, basil, rosemary and garlic are also beneficial as they can contain anti inflammatory compounds

Common triggers

• Arachidonic acid (ARA) promotes inflammation it is best to avoid saturated fats and animal fat
• Sugars
• Alcohol
• Processed foods
• Stress / anxiety
• Sleep deprivation
• Genetic predisposition

Eczema is a condition that causes the skin to become itchy, red, dry and cracked. It can be a long-term or chronic condition.

Beneficial foods

• Oily fish (anchovies, carp, herring, mackerel, pilchards, salmon, sardines, sprats, trout, tuna (fresh), whitebait and shellfish)
• Chia, pumpkin, flaxseeds and hemp seeds are good sources of vegetarian essential fatty acids and other essential nutrients
• Brown rice, lentils, beans, wheat germ, beetroot, green vegetables, almonds (all good sources of B vitamins)
• Sweet potatoes, butternut squash and carrots contain beta-carotene a powerful antioxidant
• Antioxidant rich foods such as avocados, dark green leafy vegetables, berries, orange-coloured vegetables and fruits, pineapple and tomatoes

Common triggers

• Alcohol
• Animal fats, saturated and trans fats
• Caffeine
• Dairy products
• Wheat
• Gluten
• Sugar
• Allergies / Food intolerance
• Poor digestion
• Stress
• Hereditary predisposition

Psoriasis is an autoimmune condition affecting the skin in which the cells are over produced causing red scaly patches with a sometimes silvery appearance, which can be very itchy and sore.

Beneficial foods

• Oily fish (anchovies, carp, herring, mackerel, pilchards, salmon, sardines, sprats, trout, tuna (fresh), whitebait and shellfish)
• Chia, pumpkin, flaxseeds and hemp seeds are good sources of vegetarian essential fatty acids and other essential nutrients
• Wholegrains such as brown rice, lentils, beans, wheat germ, vegetables, eggs, all good sources of B vitamins
• Onions and garlic contain Quercetin which has powerful bioflavanoid compounds which are good for inflammatory skin conditions
• Herbs and spices such as turmeric, red pepper cloves, ginger, cumin, fennel, basil, rosemary and garlic are also beneficial as they can contain anti inflammatory compounds which help reduce inflammation.
• Lots of fresh fruit and vegetables (especially orange, yellow and red coloured varieties) are necessary as they provide lots of vitamin and minerals and powerful antioxidants.

Common triggers

• Sugars
• Arachidonic acid, which is pro-inflammatory found animal fats, saturated and sugars
• Dairy products
• Wheat
• Gluten
• Allergies / Food intolerance
• Poor digestion
• Stress
• Alcohol

Rosacea is typically characterised by chronic redness and red flushing on cheeks around the nose and chin. Symptoms may include patchy skin, flushing, redness, and inflammation, particularly on the cheeks, nose, forehead, and around the mouth. The skin can become thickened, feels rough to the touch and may come out in red welts and spots.

The nervous and circulatory systems of the face are unique and provide numerous triggers for inflammation.  Emotional blushing is a common trait among those who progress to rosacea, even though this type of vasodilatation is not easily observed with some facial characteristics.  Thus, many people with rosacea claim to have never flushed before their first outbreak, but tests of skin circulation indicate that these individuals had skin types that prohibited display of the blushing.  The face is also adapted to control brain temperature, so changes in body temperature, physical activity, etc. can also trigger flushing.

Beneficial foods

• Cabbages, cauliflower, sprouted broccoli, seeds, celery, kale, seaweeds
• Antioxidant rich brightly coloured fruits and vegetables
• Raw foods and vegetable juices for a healthy digestive system
• Pineapples and papaya are good sources of digestive enzymes
• Brown rice, lentils, beans, dates, wheat germ, beets, green vegetables like spinach, almonds and sunflower seeds (all good sources of B vitamins)
• Oily fish (anchovies, carp, herring, mackerel, pilchards, salmon, sardines, sprats, trout, tuna (fresh), whitebait and shellfish)
• Chia, flaxseeds and hemp seeds are good sources of vegetarian Omega 3 oils
• Drink a cup of hot water and lemon first thing in the morning and last thing at night to help alkalise the system.

Common triggers

It may be useful to avoid some commonly mentioned trigger foods;

• Alcohol
• Caffeine
• Some dairy products
• Pork
• Spicy foods
• Food intolerances
• Poor digestion
• Hormonal imbalances
• Stress
• Sluggish liver and lymphatic function
• Lack of digestive enzymes
• Hereditary predisposition
• Bright sunlight

Whenever the skin is well hydrated it will look healthier and improve its appearance in general.

We all know how important it is to drink water, but not all know that only still mineral water that is beneficial. Tap water contains toxins and even hormones.

Always use filtered water for cooking and washing food.

To keep healthy you have to avoid fizzy drinks; in fact, it would be best not to drink these at all as it takes 32 glasses of water to flush out the toxic substances of one glass of carbonated drinks.

In addition, juices made from concentrates are not beneficial as they contain a lot of sugar and preservatives which increase the body acidity. It is completely different with fresh juice as that can supply enzymes that help to digest food and absorb all vitamins.

The same applies to warm drinks. All caffeinated drinks should be limited or replaces with herbal teas, or just warm water with a bit of lemon and honey.

As well as drinking plenty of fluid throughout the day, we can also ingest water-rich foods like apples, grapes, and cucumbers to increase water intake. Organic fruits and vegetables are excellent foods for cleaning the body and helping eliminated stored toxins. They contain multiple compounds like fibre, phyto chemicals, and minerals that help rid the body of pollutants.

Fruits and vegetables also contain antioxidants that help reduce the damage inflicted on our bodies by free radicals (lie those in smoke and alcohol). The most beneficial and nutrient packed fruits and vegetables include berries, cherries, mangos, oranges, grapefruit, spinach, tomatoes, fennel, peppers, and carrots.

Metabolism & Weight Loss Food Regime

There are few rules to live by that will cut down on weight gain. They are as follows:

• Keep it simple:
  The less processed food the better and remember cooking food is also considered a process. Choose simple meals when you eat out.
• Keep it small:
  Eat smaller portions; the best way is to halve the usual amount you would normally eat.
• Keep it colourful:
  This applies to the type of vegetables and fruits that you eat. Basically the more colourful the better, as it richer in antioxidants like flavinoids (red colour), chlorophyll (green) and enzymes which help digest and keep our body young.  Please avoid all white food, such as potatoes, pasta, rice, white bread, salt and diary, especially if you have intolerance of lactose.
• Keep it balanced:
  Eat only when you are hungry, but don’t wait till you starving as in this way you put your body into constant starvation mode. When your body operates in this way whatever you eat is stored just in case it needs to face starvation again.
• Keep it slow:
  Remember your stomach doesn’t have teeth so if you don’t chow properly your body won’t be able to digest and absorb what is vital for good health.
• Keep it consistent:
  Remember it’s a lifestyle not just a diet.
• Keep it varied:
  First of all by varying what you eat you will avoid getting bored and being tempted to stray. Furthermore you will supply your body all necessary ingredients.
• Keep it easy:
  Don’t let food preoccupy your mind. Food is to serve you not to slave you  😀

Inflammation is the body’s signal for repair. Chronic inflammation, however, has a negative effect on the body.

The substances the body releases to control inflammation can cause free-radical damage and cell wall deterioration.

Beneficial foods

• A cellulite-preventive diet should include plenty of vegetables, beans and fruits to prevent and reduce inflammation.
• Eat foods containing the anti-inflammatory acid, such as broccoli, spinach, lettuce, peas and beans.
• Generally, the best anti-inflammatory foods include cold-water fish, olive oil, tofu, soy cheese, seeds (flax and hemp) and nuts.

Changing levels of oestrogen, progesterone, and testosterone have a role to play in age-related inflammation. It appears that a decrease in oestrogen corresponds with a rise in the cytokines interleukin-1 and interleukin-6. This changes the rate at which new bone is formed, a leading indicator of osteoporosis.

It is believed that before menopause the balance of hormones has a calming effect on inflammation, but hormones work on so many levels that it is difficult to identify the exact process. What is known is that symptoms of chronic inflammation often become more apparent during and after menopause. The hormonal changes leading up to menopause also contribute to weight gain And there is clear evidence that extra fat cells, especially around the middle of the body, add to systemic inflammation by creating extra cytokines (protein molecules) to the system.

Beneficial foods

• Women going through menopause should make sure to get enough calcium and iron, as well as fibre.
• Plant based foods that contain isoflavones (plant estrogens) work in the body like a weak form of oestrogen and may even relieve menopausal symptoms. Some may lower cholesterol levels and have been suggested to relieve hot flashes and night sweats.
• Isoflavones can be found in whole grains and beans and also available in supplement form.
• There are also certain foods that are best avoided as they can trigger menopausal symptoms. These include spicy foods, caffeine, and alcohol.

Even though there is a lack of testosterone during andropause (male menopause), men can choose some healthy options to improve or reverse the effects of andropause in their lives.

Beneficial foods

• Small changes in diet such as eating lean meat, red meat, chicken, salmon, and fish can increase the production of testosterone.
• Some of the vegetables that are also good for testosterone production are beans and soy protein.
• In addition, quitting bad habits like smoking or drinking will be of particular benefit.