No Nonsense Nutrition

13 Feb

By Madeleine Sarah

It can seem quite maddening that some people appear to get away with the most appalling diets and lifestyles, whereas the rest of us have to be so much more diligent. Irritable Bowel and Irritable Bladder are the bane of many Fibromyalgia convalescent’s lives. Not unsurprisingly stress, depression and poor sleep, all contribute to digestive disorders compounding the nightmare symptoms.

However, studies show that the health of our biological parents at our conception, has a significant bearing on our own ability to metabolise food and lose weight. Our genes/ DNA and good gut bacteria/ enzyme health from birth, play a significant role; whilst our antibiotic intake and medical histories influence our metabolism still further as we mature. Nevertheless, just like a piece of precision machinery, it is how we maintain our bodies and minds, with the right fuel and care that determines how much we can combat these health challenges. I am reminded of the BBC programme The Repair Shop; except we’re not transforming much-loved, battered heirlooms, but ourselves.

There are five regions across the world that have ‘Blue Zone’ or ‘Healthiest Locations in the World’, status. It will be of no surprise for us to learn that the reason for the health and wellbeing of their inhabitants is due to their nutrition, lifestyles and inner wellbeing.

My nutrition epiphany happened over several decades, as I encountered various health issues and major digestive challenges. I can certainly empathise with a reluctance to give up certain ‘naughty’ foods. It can seem a momentous task that can either be achieved gradually or ‘cold-turkey’ style, in an out-with-the-old, in-with-the-new approach. While, it may not seem such a definitive cure-all, doing so will reap rewards. When I encountered Ella Woodward’s story, I was finally sold on the approach, realising that if I really wanted to improve, I had to get serious about my diet. This decision was an absolute Godsend!

So how can we transform our tired and ailing bodies back to health?

PROBIOTICS: Our bodies contain a lot of natural enzymes that help us digest food. A well-balanced gut makes it easier for weight loss management. Gastric bugs, antibiotics, as well as processed, sugary refined, fatty, low fibre foods (although they may contain fortified vitamins), deplete these good gut enzymes; failing to nourish and support our bodies the way nature intended. This makes us more prone to illnesses, allergies, brain fog and general ill-health, preventing us from overcoming our symptoms effectively.

Many of the foods our gut enzymes thrive on can be found in the MEDITERRANEAN DIET: Olive oil, seafood, fruit, vegetables, legumes, grains, nuts and spices. Also, Kefir, Kimchi Sauerkraut, kombucha, Miso, Tempeh, ‘Live’ yoghurt all contain/ promote these good bacterial enzymes.

As we re-populate our bodies with good enzymes there is always a transition period, as they do battle with the bad bacteria that have over-taken your gut. To make life easier for probiotic enzymes, ensure you drink plenty of water and eat foods that contain PREBIOTICS. These are natural foods necessary for probiotics to thrive in your gut and include Inulin/Chicory root, Flaxseed, Dandelion, Jerusalem Artichoke, Garlic, Onions, Leeks, Asparagus, Bananas, Apples, Cocoa, Burdock, Seaweed, Wheat Bran and Barley. (Green Tea counteracts garlic-breath!)

After taking probiotics for a few weeks, I began to notice a significant decline in my hayfever and other allergy symptoms that had plagued my sleep and health for years.

PROTEIN: Every human body cell contains protein, making it a vital building block for bones, muscles, cartilage, skin, blood and tissue repair. Good sources of protein are in lean meats, fish, poultry, eggs and nuts. Calcium, Chloride, Magnesium, Phosphorus, Potassium, Sodium, Sulphur all work to facilitate the work of proteins in the body.

VITAMIN A - Carotenoid, known to help your body fight chronic diseases. It is also good for your eyes. Food sources: pigmented vegetables such as carrots, sweet potato, butternut squash, meat, liver.

B VITAMINS - cannot be stored by the body, even though they have many important functions and are vital for maintaining good health. While they share similar attributes, they have unique functions, so different amounts are required for each.

B1 - Thiamine is essential in the metabolism, helping convert nutrients into energy. Food Sources include: pork, sunflower seeds and wheat germ.

B2-Riboflavin converts food into energy and also acts as an antioxidant for cell repair. Food Sources include: organ meats, beef and mushrooms

B3 - Niacin plays a role in cellular communication, immunity, metabolism and DNA production and repair. Food Sources include: chicken, tuna and lentils

B5 - Pantothenic Acid is involved in hormone and cholesterol production and helps your body obtain energy from food. Food Sources include: Liver, fish, yogurt and avocado

B6 - Pyridoxine is involved in protein/amino acid metabolism, red blood cell production and the nervous system. Food Sources include: chickpeas, salmon and potatoes

B7 - Biotin is essential for carbohydrate and fat metabolism and regulates gene expression. Food Sources include: Yeast, eggs, salmon, cheese and liver

B9 - is needed for cell growth, amino acid metabolism, the formation of red and white blood cells and proper cell division. Food Sources include: leafy greens, liver and beans or in supplements as folic acid

B12 - is vital for neurological function, DNA production and red blood cell development. Food Sources include: meats, eggs, seafood and dairy

VITAMIN C - plays important roles in immune system function and cannot be stored in the body. It is also an antioxidant, helping neutralize free radicals that it’s believed cause cells aging. Food sources: Orange juice, cherries, kale, grapefruit and red peppers.

Co- enzyme Q10 - Ubiquinol helps increase blood oxygenation to reduce dizziness, palpitations etc. Food sources: Liver, Peanuts, Shellfish, and Beef.

VIT D3 - is essential for strong bones, because it helps the body use calcium from the diet. Food sources: tuna, mackerel and salmon, Beef liver, Cheese and Egg yolks.

FIBRE – assists the removal of toxic waste from our bowels. Food sources: Vegetables, Fruit, Nuts, Grains, Seeds

IODINE - The body needs iodine to make thyroid hormones that control the body's metabolism and many other important functions including brain and bone. Food sources include: Cod, Dairy, Seaweed, Iodized Salt, Shrimp, Tuna, Eggs, Prunes.

IRON - is best known for ferrying oxygen throughout the body. Food sources: Beans, Lentils, Tofu, Baked potato skins, Cashews, Dark green leafy vegetables, (e.g. Spinach, Kale, Broccoli), Whole-grain breads

MAGNESIUM - Maintains heart, bone strength, healthy immune system, nerve and muscle function. It also has anti-inflammatory properties, helps fight depression, guards against migraines and Type 2 diabetes, regulate blood glucose levels, aiding the production of energy and protein.

As a natural calcium blocker, Magnesium enables muscle cell relaxation after contracting. Low Magnesium levels cause muscles to contract too much, giving rise to cramps / muscle spasms. Food Sources include: Pumpkin seeds: Spinach, Swiss chard, 70–85% cocoa/ Dark chocolate, Black beans, Quinoa, Halibut, Almonds, Cashews, Mackerel, Avocado, Salmon.

OMEGA 3 - is important in maintaining our brain, eyes, heart, bones and joints, fighting inflammation, improving metabolism and immune system. Food sources: Linseed/ Flaxseed, Mackerel, Salmon, Cod Liver Oil, Herring, Oysters, Sardines, Anchovies and Caviar.

POTASSIUM - supports blood pressure and like magnesium and calcium is an electrolyte that plays an important role in keeping your body well-hydrated. Many western diets are low in potassium, which cannot be taken in supplement form. Food sources: Apricots. Vegetables, fruit.

ZINC - helps blood clotting, is essential for taste and smell and bolsters the immune response. Food sources: Meat, Shellfish, Legumes, (chickpeas, lentils and beans), Seeds, Nuts, Dairy, Eggs, Whole Grains.

Of course this is all a matter of personal choice. However, for those of us who crave some respite from our unrelenting Fibromyalgia symptoms and drug regimes; healthy eating is a natural, self-care way to restore our strength and wellbeing.

Taste preferences can be changed within a month, in favour of the new foods. You’ll begin to notice positive differences in mood and energy levels. Of course, irritable bowel sufferers will need to accommodate their symptoms into this healthy eating regime. Nevertheless, gradual improvements in pain and stiffness levels, migraines, brain fog, sleep quality, digestion and bowel / bladder irritability, will make it well worth all that sacrifice and effort.

Madeleine Sara is a freelance writer with a degree in Psychology and a postgraduate RCSLT qualification. As a retired therapist and fellow Fibromyalgia sufferer; she likes to apply her experience and knowledge to every challenge she encounters.