Healthy eating habits and good quality organic foods

One of the poorly understood aspects of nutritional health is the importance of measuring appropriate quantities of food throughout the lifecycle. During teenage and adolescent years, the body requires an additional resource of nutrients and, in many cases, calories to support the average lifestyle which is likely to include a diverse range of sporting, cultural, and social activities. Depending on occupation and other factors, adults usually experience a sharp decline in their physical activity levels commencing around their mid to late thirties. While many perceive this not to be the case, the objective reality has been documented in large scale health surveys. These indicate a series of common factors which include increased dependence on motor vehicle use, less participation in competitive and social sports, increased hours of paid work, and less engagement in community volunteering and personal leisure activities. A general exception applies to individuals continuing in professional sports and those who regularly engage in highly strenuous and aerobic pursuits such as long distance running, cycling, swimming, orienteering, cross country skiing, canoeing, horseback riding, and many competitive master events.

Overestimating our need for calories

The contradiction between estimated and actual levels of physical activity, frequently results in maintenance of calorie intakes which were initially established during the youthful periods of maximum energy expenditure. Over time, any failure to decrease calorie intake to accommodate the decreased levels of physical activity is likely to result in increased weight and, progressively, the significant health risks associated with chronic overeating and adult obesity.

Animal experiments have confirmed that chronic overeating contributes to premature ageing and an overall immune suppression which exposes the body to opportunistic illness and disease. Several studies have concluded that overeating can also result in a type of malnutrition. This basically occurs as a consequence of systemic damage and inefficient digestion. Food that is superfluous to the body’s nutritional requirements overburdens the digestive system and will result in quantities of unprocessed material which has a potential to release toxins within the body. Once toxins are released, they cause cumulative damage to specialist cells within the digestive organs. The damage impairs their main physiological function which is to extract a full complement of essential nutrients from a variety of foods.

Slow down

There are several key strategies which will decrease the risk of overeating and dramatically improve digestion and energy levels. The first of these is to eat passionately but, as caregivers of children have instructed for generations, to eat slowly and enjoy the flavours. In addition to assisting with certain styles of dining etiquette, slow eating is an ideal approach for obtaining maximum nutrition from many varieties of food. In most cases, digestion begins at the chewing stage when enzymes contained in saliva are thoroughly mixed with food. This reduces the amount of processing required at later stages of the digestive tract, and enables some of the conserved energy resources to be directed to effective repair and maintenance of the body.

A wide range of foods providing an assortment of colour, aroma, and flavour will increase the overall pleasure of eating. Stimulating each of the senses is important since this can both initiate and sustain the complex signals which enable the brain to register satisfaction of hunger followed by suppression of appetite.

Smaller portions eaten more frequently

Nutrition specialists recommend that food intake should be distributed evenly throughout the day. For a variety of reasons, many individuals limit themselves to one substantial meal which is usually taken around evening. This practice is considerably removed from the natural foraging behaviours which best satisfy the nutritional requirements of people and related primates such as orang-utan, and chimpanzee. Each of these species is noted for superior intelligence and corresponding development in the size and complexity of their brains outermost layer, the cerebral cortex. A fundamental consequence of this is a need for steadily maintained levels of blood sugars and other basic nutrients which are constantly metabolised at the cellular level to support learning and sensory activity within the brain.

Heavy meals digest slowly, and require larger quantities of enzyme and stomach fluids which can potentially irritate the lining of the upper tract. A dependence on large meals also encourages fluctuations in blood sugar and energy. When experienced as a mental sluggishness, there is often temptation to reactivate with stimulants such as caffeine, cocoa, and processed snacks containing large quantities of sugar and food additive. In this situation, it is better to avoid the fast acting stimulants and to consume high quality snacks more frequently. Examples of high quality snacks are yoghurt, organically certified fruits and raw vegetables, nuts, seeds, and freshly prepared sushi rolls.

Choose wholesome nutrient-rich organic food sources

By strictly emphasising the wholesome qualities of food ingredients, there is less likelihood of developing the marginal and often concealed nutrient deficiencies which are increasingly prevalent within the general population. A marginal nutrient deficiency is often indicated by low or uneven energy, accompanied by unsatiated cravings for sweet items, drinks, and other snacks.

One of the risk factors for nutrient deficiency is a dependence on foods raised in poor quality soils. Intensive farming practices eventually deplete the natural vitality of soils and then attempt to sustain them with a range of chemical based treatments. Despite the emphasis on presentation, and seasonal convenience, anything that grows in depleted soil is not acceptable for those seeking optimum health. The only alternative is to grow your own fruit and vegetables or to demand organically certified produce raised in healthy, nutrient rich soils.

Fresh and local is best

Precious vitamins and nutrients of whole foods can be easily destroyed by poor handling, preparation and cooking. The dependence on refrigeration has extended the storage life of most vegetables and fruits. This can be seen as beneficial and helpful to a point, beyond which the law of diminishing returns must take effect. While the appearance and taste of long chilled produce remains satisfactory, the nutritional value may be compromised to an unacceptable level.

Supermarkets and warehouses purchase their produce in quantity then factor in extended storage periods to rationalise their costs and stabilise availability throughout the season. Whenever possible, it is preferable to obtain fresh seasonal produce and to consume within a week or two at the most. In locations without a retailer offering organic supplies, it may be possible to establish or participate in local food cooperatives, or support a farmers market, where growers sell their produce directly to the consumer.

Avoid highly processed convenience foods

Another potential cause of nutrient deficiency is systemic disruption caused by consuming highly processed foods and those contaminated by chemical sprays, genetic modification, and other biologically questionable technologies. In contemporary western society, there is much emphasis on highly processed and convenience foods along with the tendency to consume excessive amounts of red meat, saturated fats, alcohol and refined sugar. The negative impact upon physical health is increased by the range of chemical additives which include many of the preservatives, colouring agents, and flavour enhancers which are deliberately added to these foods. Over time the body absorbs large volumes of food additive. When combined with detectable concentrations of pesticide, and other environmental pollutants, there is increased potential for disruption to nutrient metabolism and other aspects of physiological function.

Health conscious individuals can eliminate or reduce many of these additives by choosing to consume organically certified and holistic produce rather than the popular range of convenience and industrially manufactured food items.

Food intolerance and chemical exposure

The previously neglected concept of food intolerance has now been widely promoted by medical research into metabolic disorders with a genetic basis. There is also evidence to suggest these intolerances affect the general wellbeing of more individuals than had originally been estimated. Some basic description of events occurring within the gastrointestinal tract can be useful for understanding the concept of food intolerance.

Breaking down food

The stomach and intestinal walls are designed to break food into the molecular particles which are then used by the body to provide energy, and as a resource for the growth and repair of tissue. Even with the most careful selection of wholesome foods, there are components which are not required and must therefore be excluded from the absorption process.

A secondary role for the stomach and intestinal walls is to provide an impenetrable barrier against those unwanted food components along with potentially dangerous chemicals, micro-organisms, and other pollutants. The potential health implications of this task become apparent when commonly purchased foods are scientifically analysed. Organic awareness groups and health advocates advise consumers to consider the percentage of food intake contaminated by agricultural and industrial contaminants. Detectable contaminants include a wide range of chemical compounds employed during the manufacture, primary production, and distribution of many mainstream foods today.

For some food molecules, an efficient absorption requires biological enzymes and colonies of helpful bacteria. Complex proteins, for example, are broken into amino acids and essential fatty molecules with the assistance of bacteria normally resident in the large intestine. While these and other micro-organisms play an important and beneficial role in the digestion of food, they can become unhealthy if damage within the gastrointestinal tract causes them to be absorbed directly into the bloodstream.

Permeability changes in the stomach and intestinal tract

On occasions, the lining of the stomach and intestinal tract may become permeable and provide less of a barrier against micro-organisms, chemicals, and other undesirable molecules. The reason for an increased permeability can be any combination of illness, genetic predisposition, or a progressive gastrointestinal irritation caused by certain foods, toxins, or parasites. Sometimes the change in permeability is a temporary event, perhaps associated with developmental changes in appetite and nutritional requirements. Frequently, the shift in permeability cannot be linked to any causal factors. Once the permeability is altered, there is an opportunity for normally excluded substances to be absorbed. This increases the likelihood of the body developing a protective response. According to current knowledge, it is the quality and extent of this protective response which underlies the symptoms and severity of most diagnosed examples of food intolerance.

The role of lymphocytes

Lymphocytes are located in significant quantities beneath the surface of the gastrointestinal lining. Their role is to identify and attack invading molecules or pathogens which have entered the bloodstream. As part of their role, lymphocytes possess an ability to memorise structural aspects of each invader and can transmit this memory to other cells, enabling a localised defence to be mounted against invading molecules. Once this defensive system becomes highly activated, there is an increased likelihood that lymphocytes will identify harmless molecules as a potential risk. In some cases these will be food particles which have inadvertently leaked through the gastrointestinal lining. The overall effects of the defensive response will be ongoing inflammation and damage to the gastrointestinal lining. This inflammation is often localised but can also progress to generalised symptoms.

Diagnosis

Food intolerance can be difficult to diagnose for several reasons. Practitioners with experience of the condition have rarely been able to depend on a typical pattern of symptoms. The clinical reality indicates that patients differ in the types of food involved, the severity and duration of symptom, as well as the response to dietary restriction and other forms of treatment. The symptoms of food intolerance are occasionally confused with those related to food allergy. In many instances, a genuine food allergy will be determined by some genetic predisposition. Compared to the gradual and cumulative symptoms of food intolerance, an allergic reaction tends to be immediate, and often dramatic. Food intolerance is usually caused by commonly eaten foods, often ones that are consumed in significant quantities. On this account, it can be difficult to define the early stages of food intolerance. Food intolerance can be a temporary or transient phenomenon, whereas a food allergy is likely to be a long term or permanent condition.

It is possible for one or multiple body systems to exhibit the various symptoms of food intolerance. Those encountered most frequently include diarrhoea, bloating, constipation, nausea, gastric reflux, vomiting, headache, fatigue, hyperactivity and mood swings. Other less common symptoms include skin infections, stomach ulcers, arthritis, joint inflammation, and fluid retention. A range of lifestyle factors may contribute to the development and progression of these symptoms over time. This finding has contributed to the approach of health practitioners who focus upon the nutritional aspects of developmental and behavioural problems in children.

Several studies on groups of autistic children have provided evidence suggesting high rates of protein based food intolerance. Research on children with attention deficit syndrome identified nutritional deficits associated with high dietary intakes of processed foods including breakfast cereals, bread, biscuits, and snack items. These foods contain refined carbohydrates, preservatives, residual hormones, pesticide, and other toxic contaminants. Children on processed foods exhibited higher rates of anti-social and aggressive behaviours compared to those on a whole food diet consisting of complex carbohydrates, fresh organic vegetables, and lean beef and poultry.

The potential connections between food intake, food intolerance, and behaviour need to be researched in more detail. In the meantime, it is interesting to note that the general symptoms of food intolerance bear resemblance to those of many stress related conditions.

Treating food intolerance

The standard treatment for food intolerance is to determine those foods which initiate symptoms and to eliminate or strictly control the amounts consumed. This sounds more straightforward than it is in practice. In unusual cases there may be an extensive sensitivity covering multiple food sources. This will make it difficult to establish an eating plan that not only restricts the problem foods but also provides sufficient diversity along with a balanced complement of nutrients. It is common for sensitivity to develop through the interaction of one or more food sources or to be initially triggered by a separate food contaminant or environmental toxin.

Without specialist knowledge of food science and pharmacology, an accurate identification and treatment of these problems seems unlikely. In straightforward cases the intolerance may be restricted to just one or several food sources, with a clearly perceived connection between consumption of problem foods and the intolerance symptoms. The diagnosis for food intolerance requires that the body be rested to relieve symptoms and then exposed again to the suspect foods. This testing always needs to be carried out under professional supervision.

Foods associated with high rates of food intolerance

There are several food sources which are associated with higher rates of intolerance among susceptible individuals. Most varieties of processed foods are strongly associated with food intolerance, particularly those high in refined carbohydrate, saturated fat, and multiple chemical additives. Other common foods associated with intolerance include milk, wheat, fish, chocolate, coffee, nuts, legumes, oranges, tomatoes, and wine.

It is unrealistic to be prescriptive with any of these items since each individual case will be unique. One case may be intolerant to milk but able to consume yoghurt and cheese with safety. Another may react to all dairy foods without exception. A case of fish intolerance may encompass many seafood varieties or be specific to a single species or classification of fish. While wheat intolerance usually commences with sensitivity to proteins from wheat, barley, rye, and oats, extensive damage to the gastrointestinal lining may result in a secondary intolerance to alternative grains such as rice, corn, and millet. Once the wheat proteins are removed from the diet, the gastrointestinal lining has an opportunity to heal, and the problem with alternative grains is likely to be resolved. In describing these scenarios, it is worth emphasising the importance of seeking professional diagnosis and treatment for any suspected cases of food intolerance.

Why rates of food intolerance appear to be increasing

While causal explanations for food intolerance appear complex and multi-faceted, there is reason to implicate some aspects of contemporary food and pharmaceutical production and processing. Since their rise to prominence in the nineteen fifties, each decade has seen an increased diversity and volume of synthetic chemicals used to assist and maintain the conventional model of primary agriculture and food manufacture.

Advocates of the organic approach to food production have rallied to warn consumers of the health risks associated with residual pesticide and the chemical treatment of their basic food resources. With repeated exposure, molecules of toxic and unwanted compounds introduced with food or water will eventually affect the biological processes underlying integral health and vitality.

The accumulation of pesticide, antibiotics and growth hormones now detected in many foods is understood to disrupt intestinal bacteria and complicate the process of digestion and nutrient absorption. Once intestinal bacteria become altered by these substances, the body is less capable of producing the enzymes necessary to break food into the basic components required for cellular repair and metabolism. Once the intestinal bacteria are disrupted, the protective barrier of the gastrointestinal lining is increasingly challenged by invading molecules which may eventually be absorbed into the bloodstream. This threat of invading molecules, combined with a decreased capacity to utilise nutrients, increases the entire body’s vulnerability along with the likelihood of developing patterns of food sensitivity or intolerance.

Reducing the chemical load

It is certainly beneficial to reduce the chemical load delivered to the body. One of the primary sources of toxic exposure is the chemicals found in most foods. These include preservatives, colouring, artificial flavourings, as well as the residual contamination of agricultural cropping and husbandry applications. Adopting a lifestyle based on organic principles is the safest way to improve the quality, sustainability and safety of these essential resources. Organically grown produce is preferable to food that has been treated with numerous chemical agents.

With regards to food intolerance, it is also beneficial to choose and consume the freshest produce that is seasonally available, according to local conditions.

It is now fashionable for supermarkets to stock the widest range of produce and to ensure its steady availability throughout the year. While this appears to offer choice and convenience for consumers, there are frequent concerns regarding both the flavour and nutritional aspects of this extended season produce. Until recently, most fresh foods were available on a seasonal basis. Tomatoes and capsicums ripened in the warmer months while cabbages, brussel sprouts, and beetroot were raised during the cooler months of the year. Costs of distribution and the associated problems of spoilage removed much of the incentive to sell fresh produce in remote markets. As a consequence of this limited seasonal availability, the body was provided complete rest from many foods for a significant portion of the year. The rationalisation of infrastructure combined with extended preservation technologies has resulted in the elimination of many such seasonal restrictions.

Scientists and health advocates have suggested that continuous consumption without an imposed seasonal break, may eventually irritate and overload the system, leaving it more susceptible to developing an intolerance against these and other foods. This is even more likely to occur with produce systematically treated with chemical technologies to improve its shelf life and visual appearance.

Organic growers work in harmony with natural seasonal influences and choose to sell their produce in local markets. The organic philosophy aims to promote a sustainable agriculture, one which provides wholesome, non-irritant foods from healthy soils.

Detox - reduce your exposure to chemical pollutants

With appropriate medical or therapeutic supervision, dedicated participants of a good detoxification program can achieve improved physical health and vitality. Over time, detoxification can improve the symptoms associated with poor digestion, suppressed immunity, and early ageing. Because sustained changes in diet or lifestyle have the potential to interfere with underlying health conditions, it is imperative to consult a medical practitioner or reputable naturopath before embarking on a detoxification program. Pregnant or breastfeeding women, diabetics, underweight, and those suffering from chronic illnesses should avoid detoxification programs.

Exposure to a wide range of environmental pollutants is an increasing risk and concern for individuals living in contemporary industrialised society. The main sources of environmental pollution are hydrocarbon emissions, drinking water, and food contaminated by synthetic pesticides, preservative, and other chemical substances.

Sources of pollutants

The current global dependence on hydrocarbon fuels for motor transport, industrial manufacturing, and power generation is responsible for most of the measured outdoor air pollution. During combustion, hydrocarbon fuels release an array of gaseous and residual solid molecules that include carbon monoxide, oxides of nitrogen, sulfur, benzene, and formaldehyde. Many of these molecules become absorbed into the body through respiration and direct contact. The toxic effect will depend upon their concentration and the body’s ability to break the dangerous substances into less harmful derivatives.

With the availability of recognised health standards and a growing increase in consumer awareness, the safety of drinking water is no longer taken for granted. Additives such as chlorine, fluoride, and iodine, can combine with chemicals already present to create harmful compounds. These other chemicals include lead from the solder used on plumbing and the nitrates, phosphates, and other salts which have leached into water supplies from agricultural applications.

The manufacture and application of synthetic chemicals for agricultural use is well entrenched, generating its own global scale economy alongside related energy and pharmaceutical sectors. Adherents of conventional agriculture argue for the necessity of chemical insecticides, herbicides, hormones, and more recently, genetic modification. While such products can result in increased production yields, the short term economic advantage may well be offset by the negative health consequences incurred. Residual contaminants found in food can interfere with basic cell metabolism, causing damage to the nervous system and major organs. With continued exposure, the processing and removal of these substances will slow down, often resulting in a toxic accumulation within the cells and fatty tissue of the body. While some of these effects have been confirmed by decades of research, there are many new developments and concerns which need to be investigated.        

Reducing exposure to pollutants

While it is presently unrealistic to eliminate certain sources of pollution, there is a real incentive to minimise the negative health impact by reducing their concentrations and our exposure to them. With some planned lifestyle adjustment, it is possible to control many of the exposure risks while simultaneously strengthening the body’s natural immunity and resistance. A key strategy in this approach is to assist the body’s natural ability to detoxify itself through the removal of harmful substances.

Detoxification is essentially a normal biological process where harmful waste products, pollutants, and damaged cells are progressively eliminated from the body. Based upon their understanding of the physiology involved, various health advocates have developed lifestyle and dietary programs that can enhance the body’s natural ability to cleanse and renew itself. While these programs vary in their approach, recommendations, and general effectiveness, the underlying principle is to provide an opportunity to clear and release some of the toxins suspended within the blood and tissue of major organs.

Wholesome organic food

Careful monitoring of the quality and appropriateness of food intake, combined with selective therapeutic interventions, can initiate the renewal of an inefficient or malfunctioning digestive system. Raw organic vegetables and fruit are known to contain natural enzymes that promote efficient digestion and nutrient absorption. Because these foods require less digestive effort, the system is given some rest and an opportunity to rebalance itself. Fresh salads, juices, and smoothies taste delicious and will often result in an energy boost as the body revitalises itself. Some detoxification programs suggest that raw foods should be eaten exclusively for a couple of days before reverting to a balanced diet where quantities of raw food are consumed each day in addition to foods rich in carbohydrate, protein and the beneficial fats and oils. It is important to remember that food intake needs to be both nutritionally balanced and of sufficient quantity to meet the energy requirements according to individual lifestyle. Dieticians and nutritionists are qualified to assess these factors and should be consulted as required.

When supervising a detoxification program, naturopaths often recommend the exclusive use of organic fruits, vegetables, and grains. Since the overall aim of such programs are to remove dangerous toxins from the body it makes sound practical sense to avoid foods that might have been sprayed with a cocktail of agricultural pesticide. There is also sufficient research to indicate that organic whole foods, particularly fruit and vegetables, contain a superior nutrient profile compared to non-organic equivalents.

Growing organic vegetables at home is an excellent way to start focusing on the taste and quality of food that is refreshingly pure and natural. The alternative is to find local suppliers who stock or deliver fresh organic produce. Farmers markets, organic societies, alternative cafes, and growers’ co-operatives are good reference points for tracking down supplies of fresh organic food.

The best supplies of animal protein can be obtained from farms with an organic certification. It is now possible to choose lean beef, lamb, poultry, eggs, pork, and dairy produce, sourced from livestock raised naturally, without exposure to agricultural sprays or synthetic growth hormones. Seafood is an excellent source of protein, beneficial oils, and minerals. Unfortunately there are some fish species and shellfish that exhibit elevated concentrations of pesticide and toxic metals when their organs are evaluated by biological scientists. In serious cases, health warnings will be distributed by agriculture and fisheries departments along with other government agencies. Increasingly, there is consumer demand for organic seafood, raised without chemical additives in remote, pristine environments. This is a primary industry sector that is predicted to develop rapidly with improved technologies and husbandry.   

After entering the body, environmental toxins must be processed by liver enzymes in order to be broken down then excreted. Understandably, multiple or prolonged exposure to these toxins will compromise liver function. One of the negative effects of compromised liver function is a decreased ability to protect itself through regulation of the biochemical environment. This will result in increased levels of unstable oxygen molecules. Also known as free radicals, these molecules cause extensive cell damage within the liver and have been implicated in many disease processes as well as the degenerative changes associated with early ageing.

There are some valuable antioxidant foods which can be taken to counteract and minimise free radical damage. Organic fruit and vegetables are the best regular source of antioxidant vitamins and minerals. Because prolonged storage or heating will destroy high percentages of the available antioxidant nutrients, it is usually recommended that the organic fruit and vegetables be consumed fresh and raw.

Premium quality organic green tea is another valuable food that is suitable for detoxification of the liver. Several cups per day will provide beneficial amounts of catechins and polyphenols which are both powerful antioxidants. In addition to protecting the liver and other organs against free radical damage, anti-oxidant foods strengthen the immune system which enables the body to resist infection caused by bacterial and viral micro-organisms.

Reducing the dietary intake of trans saturated fats and oils is an important step for liver cleansing. Often labelled as hydrogenated or partially hydrogenated vegetable oil, these substances are generated by the high temperature processing of many commercially prepared items such as margarine, chips, dips, and sauces. Trans saturated fats contain distorted chemical structures which have damaging effects on cell membranes within the liver and elsewhere.

Water and soluble fibre

Because the liver breaks fat soluble toxins into water soluble ones that can be released from the body as waste, it is vitally important to drink a minimum of eight glasses of water each day. A good quality water filter will remove the chemical contaminants. Similarly an increase in soluble fibre is recommended to assist the removal of toxins from the lower intestinal tract. Soluble fibre can be found in seaweed, oats, and the pectin contained in fruit such as apples, bananas, grapes, pineapple, and avocado.

Exercise

A supervised exercise regime can enhance the body’s ability to eliminate toxins. By temporarily increasing the rate and volume of blood circulating through major organs, there is an improved cleansing action combined with a renewal of degraded cells. While the main function of perspiration is to facilitate cooling through surface evaporation, it simultaneously enables the release of toxins processed by the lymphatic system.

Compared to traditional medical approaches, alternative healing systems may emphasise drainage of the lymphatic system through various types of exercise, massage, sauna, and herbal medication. These techniques are usually safe but like the exercise and dietary aspects of any proposed detoxification program, they should initially be discussed with a medical practitioner.

Most gymnasiums offer a range of group exercise classes to suit differing levels of fitness and motivation. Similar benefits can be realised through recreational pursuits such as walking, dancing, cycling, swimming, and gardening.  

With the assistance of a qualified naturopath or health therapist, detoxification programs can be modified to address individual health needs. Most naturopathic practice is based upon the philosophy of assessing health within the broader context of each patient’s lifestyle. This will draw upon factors relating to employment, social relationships, personal goals and ambitions. Naturopaths tend to employ a range of diagnostic procedures to assess general wellbeing and to identify potential health concerns. These include guided questionnaires, blood analysis, hair analysis, iridology, and cardiovascular reports. Based upon the diagnostic results, a naturopath may recommend the detoxification program be enhanced by therapeutic interventions such as herbal medicines or other dietary supplements, remedial massage, guided relaxation techniques, and general counselling related to health and wellbeing.

Finding balance

The mental and physical components of stress are an unavoidable and necessary part of life. Over generations, the ability to adapt and cope with stress, has frequently underpinned the notable achievements (and failures) of human civilization. From an individual’s perspective, there are significant benefits to be gained whenever stress is effectively managed. Learning to balance the positive and negative aspects of stress can assist physical and emotional wellbeing, social relationships, motivation, personal and career development.

Stress and our immune system

Health and medical research provides ongoing evidence that the human immune system is compromised by stressful experiences and more specifically, the inability to rationalise and cope with them. Many debilitating and serious illnesses are linked to the physiological and chemical changes that result as a consequence of prolonged exposure to stressful situations. Depression, chronic hypertension, schizophrenia, heart disease, cancer, asthma, and eating disorders, are difficult to treat effectively without first considering the individuals ability to manage their experience and reaction to stress.

In addition to adverse health consequences, an inability to manage stress is likely to affect many aspects of everyday life. Memory, clear judgement, and the ability to make rational decisions are all dependent on a central nervous system that is both responsive to the external environment and able to adapt to changing inputs. Once an individual becomes overwhelmed by a stressful situation, there is a definite tendency to shut down and avoid seeking new approaches to alleviate or solve the predicament. This shutting down may be protective and helpful on some occasions, but will, at other times be destructive to personal security and wellbeing.

Recognising stress

One of the difficulties faced by most individuals today is an inability to perceive or recognise the various symptoms of stress and anxiety. During earlier periods of human development, there were often clear links between stressful events and the internal responses that were initiated. While unlikely to be pursued by dangerous animals or enemy soldiers, most contemporary individuals must confront a complexity of actual and imagined threats. Consider the daily impact of time constraints, fuel shortages, inflation, congested traffic, noise pollution, parking restrictions, industrial disputes, sexism, and racial intolerance.

Internal processing of important and trivial information may also contribute to concerns about social status, employment, financial security, physical appearance, and intelligence. Because these and similar conditions are frequently blended together in everyday experience, it has become difficult to isolate and define them as uniquely responsible for causing stress. Psychologists have used the term free floating to describe the types of anxiety and stress reaction that cannot be clearly linked to any particular event or situation. Once this level of confusion is reached, the path to sanity and wisdom lies with an ability to listen to the body and recognise the physical and psychological symptoms of stress. When these symptoms are identified, the rational mind can be disciplined to control their exaggerated manifestation and influence.

Symptoms of stress

The important physical symptoms of stress are muscle tension, rapid breathing, increased pulse, and poor digestion. Additionally, there are a number of psychological responses which indicate significant levels of unresolved stress. These include exaggerated anger and hostility, mood swings, loss of appetite, disturbed sleep, substance abuse, and decreased ability to synthesise information and make decisions.

When viewed from the evolutionary perspective, most of these symptoms and behaviours can be understood for their adaptive characteristics. At some point, their functional purpose was to protect human ancestors from sudden dangers within their environment. The muscle tension and increased pulse prepared the body for immediate action. Sometimes known as the fight or flight response, this included an internal release of hormone chemicals which restricted major blood vessels and increased the chance of wound survival by thickening the blood. At the moment of confrontation, the ancestral human was probably well served by the aggressive physicality of their survival programming. With respect to human evolution, most commentators emphasise that the underlying biology has remained virtually intact, irrespective of rapid and ongoing changes in culture, environment, and technology.

For contemporary individuals, stress is very often present but poorly recognised. It can be easily created and nurtured within any chosen lifestyle. Consider the impact of emotional upheavals, frustrated ambitions, or financial difficulties. Unlike the life threatening emergency which must be immediately resolved, this type of lifestyle associated stress tends to accumulate over time. To preserve health and sanity, it is important to acknowledge then release this cumulative stress as frequently as possible.

Coping with stress

Engaging in regular physical exercise is an effective way to release cumulative lifestyle related stress. Exercise improves metabolic efficiency and enables excess stress hormones to be broken down shortly after release. This helps prevent long term damage to many parts of the body, including the cardiovascular system, stomach, liver, and brain. When exercised properly, a healthy body controls the release of a group of chemicals known as the endorphins. With similarities to therapeutic painkillers, they contribute to the release of stress by relaxing the muscles and promoting a mild sense of euphoria and wellbeing.

Self control is an integral social skill, one that is taught from an early age. For one reason or another, many individuals grow up with the assumption that strongly felt emotions should be concealed or repressed. Learning how to express honest emotions without embarrassment or discomfort can be a difficult challenge for many individuals. In today’s fast paced world, many simple pleasures have been lost or exchanged for the desire to continuously accumulate wealth and possessions. Without reflection, this type of lifestyle can become a superficial one, leaving little space for essential human emotions like joy, sadness, and wonder.

Laughter

A good sense of humour can make life seem easier and more enjoyable. Laughter works like an internal massage, helping the body release tension that would otherwise be stored in the exterior and deep musculature. In addition to expanding the lungs and expelling stale oxygen, laughter increases the heart rate and releases endorphins. Some natural health advocates believe that ten minutes of laughter each day will have an observable effect on cardiovascular fitness.

Expressing emotions

Most infants and children will instinctively cry to communicate their needs and release stress. Many adults tend to view crying as a sign of immaturity or weakness, and dismiss the positive and normal contribution to stress release. There are remarkably few studies which investigate the potential health benefits of crying. What has been determined is the fact that individuals who report feeling comfortable and relaxed about expressing the full range of their emotions, tend to be happier, more successful, and less prone to stress related illness, when compared to individuals who report discomfort in relation to expressing a range of emotions.

Optimal nutrition

Because stress rapidly depletes the body’s energy reserves, individuals with higher levels of vitality are more resilient to the effects of stress than those who regularly become lethargic or experience distinct peaks and troughs of energy. Natural vitality can be enhanced by focusing on high quality foods and, appropriately prescribed nutritional supplements. Raw fruit and vegetables are widely regarded as the best source of protective nutrients and enzymes. When consumed regularly they assist individual cells to eliminate toxic waste and function more efficiently.

Processed foods should be reduced or eliminated due to their high levels of sugar, salt, chemical additives, and saturated fats. Animal proteins provide an important contribution towards optimum nutrition, however many individuals exceed the recommendation of approximately one hundred grams per day. A diet too high in animal proteins will inevitably place a lot of stress on the digestive capacities. Poorly digested proteins create a toxicity that can result in irritable and even aggressive behaviours.

It is wise to avoid eating meat and poultry contaminated by growth hormones and other synthetic chemical additives. Thanks to consumer awareness and demand for safer food, there is an ever increasing range and availability of organic meats, poultry, and farmed seafood.  

Sleeping well

Quality sleep is an important contributor to optimum health and longevity. For a variety of reasons, many individuals encounter significant difficulties in this area. In today’s highly pressured world, insufficient sleep is likely to result in strained relationships, emotional instability, and poor decision making. Fatigue is frequently a contributing factor in vehicle, and workplace accidents.

Over time, poor sleep patterns will compromise the immune system and may eventually result in chronic health problems. Substantial funding is now allocated to the medical and scientific investigation of sleep disorders, and there are reliable sources of professional help for those affected. In addition to general medical practitioners, expertise in the area of sleep is encountered amongst professionals and therapists from a range of health related disciplines. Psychologists, nutrition consultants, hypnotherapists, naturopaths, and acupuncturists can all assist with the analysis and individual treatment of sleep disorders.

The importance of sleep

Deep, unbroken sleep is beneficial to the human nervous system which determines the capacity to effectively reason and act. Sleep enables memory and the various patterns of learning to be consolidated each night. It also provides an opportunity for brain and nerve cells to replenish their store of the enzymes and other compounds which facilitate the synchronised biochemical signals of a complex communications network. The importance of a strong and resilient nervous system cannot be underestimated, particularly when considering its role in relation to other major systems of the body. The digestive, respiratory, endocrine, and circulatory systems must all be functionally regulated by the nervous system.

Most healthy individuals will function optimally given approximately eight hours sleep each night. This amount will vary depending on levels of physical activity, dietary considerations and other life circumstances including temporary illness, medications, and stress. Children younger than ten years of age generally require more sleep than adults. When encouraged, some children will be more comfortable with a brief nap around lunchtime or later in the afternoon. This alternative can be more attractive than an extended sleep at night.

Remedies

There is a broad selection of remedies and approaches for improving the quality and duration of sleep. In the first instance, treatments of any sleep difficulties are best approached from a holistic perspective. This approach always requires an extended consultation which includes the patient’s detailed medical history along with the lifestyle and social factors which may contribute to their situation. The most important and influential areas of treatment can be broadly categorised as functional nutrition, circulation and metabolism, psychological wellbeing, and strategies for relaxation.

Functional nutrition

Functional nutrition involves providing the body with the complex proteins, essential fats, vitamins, and minerals that promote normal brain function, including the regulation of mood and sleep cycles. The protein building block known as L-tryptophan is required by the body to produce serotonin which is a hormone released to calm the entire nervous system in preparation for sleep. A balanced diet with a moderate protein intake should provide the body with sufficient stores of L-tryptophan. Some recommended foods for increasing L-tryptophan stores are fish and seafood, eggs, whole grain oats, and soy or dairy milk. An additional benefit with these foods is their ability to provide readily absorbable calcium, which is one of the key minerals for maintaining the adequate function of cells within the nervous system. Vitamin B6 (Pyridoxine) is also required for the synthesis of serotonin. Dietary sources of Vitamin B6 include brewer’s yeast, eggs, molasses, and animal protein such as lean beef.

Circulation and metabolism

Promoting good circulation and an efficient metabolism is highly recommended for those with diagnosed or unspecified problems in the area of sleep. A healthy circulation will help to ensure adequate blood supply to the sleep centres of the brain. A combination of regular exercise and sensible eating build the foundation for good circulation.

For healthy individuals, the recommendation is to engage in at least four half hour sessions of moderate intensity exercise each week. Moderate intensity encompasses activities such as tennis, swimming, jogging, fast walking, cycling and horse riding. When attempted correctly, professional gym or fitness classes in aerobics, circuit, boxing, and martial art techniques can be described as moderate to high intensity.

A disrupted metabolism can reduce the quality of sleep. One of the symptoms of disrupted metabolism is a tiredness and lack of energy which tends to persist, even when the amount of sleep seems reasonable or excessive. In populations of the developed west, there is an increasing rate of metabolic illness diagnoses, such as diabetes mellitus and those linked to hypothyroidism. While ongoing research suggests the likelihood of a genetic susceptibility, much of the increased prevalence can probably be attributed to lifestyle changes over the previous few decades.

Many health therapists believe the contemporary western lifestyle has exposed a significant percentage of the population to metabolic disorders and related illness. Excessive consumption of refined and processed foods can cause extreme fluctuations in blood sugar. This in turn, is most likely to affect the quality of sleep.

High levels of sugar, for example, will stimulate the nervous system and create a restless mood. Elevated sugar levels can also create a symptomatic itching of the skin and may contribute to poor digestion and bloating, all of which can upset the normal patterns of restful sleep.

Stimulant drinks such as coffee, black tea, and cocoa, should be strictly avoided during the few hours prior to retiring at night. Relaxing herbal infusions of chamomile, lemon balm, or warm milk with cinnamon are preferable although these should be measured in small quantities and taken slowly. It is not advisable to consume alcohol immediately prior to sleeping although some individuals discover that a glass of wine taken with dinner helps them to relax throughout the evening.

Stress and anxiety

Anxiety has become an increasingly prevalent symptom for individuals living in the commercial and competitive societies of the modern era. Whether experienced as a clinically diagnosed disorder, or as an occasional psychological discomfort, anxiety usually produces a range of physical symptoms that prevent or disrupt the normal patterns of sleep. Muscle tension, elevated heart rate, shallow breathing, increased blood pressure, headaches, and sensory disturbances are frequently reported. In addition to these physical symptoms, there is the significant likelihood of experiencing some psychological barriers against sleep. Once sleep is affected, an increasingly negative pattern of thoughts can emerge. These may include prolonged restlessness, compounding fears or worry, poor concentration, intrusive thoughts, negativity, and emotional instability.

Clinical research indicates the actual cause of anxiety tends to be poorly understood and often wrongly attributed by those affected. It is also understood that many potential causes of anxiety cannot be readily removed or adjusted from the daily experience of modern life. Given these considerations, the most effective remedies tend to be focused on internal coping strategies of the affected individuals rather than efforts which aim to alter external or environmental factors.

There are several techniques and exercises which can assist many individuals to control their physical and mental states, in order to secure the considerable benefits of deep relaxation. Most of these are directly borrowed or derived from the Eastern traditions of Yoga, Meditation, and Tai Chi. Guided relaxation programs are constantly promoted by alternative and mainstream publishers. DVD and audiotape copies are popular with business people and achieve high volume sales through airport retailers, health shops, book outlets, and the internet.

The progressive relaxation technique

One of the earliest programs is based on developing a state of deep relaxation through the deliberate release of muscle tension. Originally known as the progressive relaxation technique, it is both convenient to perform and effective in preparing the body for quality sleep.

The progressive relaxation technique requires only a quiet, comfortable location and approximately fifteen uninterrupted minutes. Lie down, back against the floor with the arms relaxed, palms facing upward. Breathe slowly and deeply into the abdomen for several minutes, watching the belly rise and fall. Tense both feet, hold for ten counts then relax for another ten counts. Now tense the calf muscles for ten counts, relax for ten. Moving up the body, continue with ten counts of tension followed by relaxation in the proceeding order. Knees and thighs, buttocks, abdomen, shoulders, upper arms, lower arms, hands, neck and throat, face and scalp. Return the breath to the abdomen and observe the rise and fall of the belly for several minutes. Beginning with the feet again, repeat the sequence of tension then relaxation for each body section. This time, use the mind to clearly focus on the release of tension at each location. Visualise each muscle as a sponge that releases waste and environmental toxins with each contraction. Once relaxed, the sponge renews itself by absorbing fresh oxygen and nutrients.

Eating to stay young and healthy

Every so often, there is a popular wave of interest in foods containing natural compounds believed to slow down or reverse the effects of ageing. In many cases such information reaching the public is distorted through the individual or combined effects of dubious research, inaccurate reporting, and advertising hype. Because the desire to prolong youthfulness is generally strong, many of us become vulnerable to a whole range of suggestions and recommendations that are both impractical and unlikely to be effective. To protect ourselves, it must be remembered that no food (or nutritional supplement) is particularly valuable on its own.

Effective nutrition is a complex science since it necessarily involves combinations of many different foods and each outcome is considerably influenced by a range of lifestyle factors.

Organic fruit and vegetables

In many respects, an abundance of raw fruit and vegetables taken with every meal is the best approach for those in search of rejuvenation. When an effort is made to obtain the freshest, organically certified produce available, there is little doubt that the potential for maximum longevity will be increased. After several months of raw salads, the body will adapt toward a higher level of efficiency. Physical energy and vitality should increase provided that some balance is maintained with the other essential food groups. Why should raw fruit and vegetables be so good for health, vitality, and physical appearance? To begin with, they require less effort to digest, enabling   additional resources to be allocated to restoring and rejuvenating the body. If a salad contains a sufficiently wide variety of fresh produce, with a range of distinct colours, there will almost certainly be a comprehensive allocation of essential vitamins, minerals, carbohydrates, and fibre. In certain cases, the only additions required for balanced nutrition will be modest quantities of lean protein and some of the beneficial fats and oils. With the exception of avocado, most fruit and vegetables are extremely low in fat. Avocadoes contain beneficial oils which actually lower the risk of heart disease and stroke.

High quality nutrient-dense grains and cereals

Complex carbohydrates in the form of whole grains and cereals are required for sustained energy and to provide protein and anti-oxidant minerals including zinc, calcium, magnesium, and selenium. Organically certified crops contain higher yields of uncontaminated protein and essential fatty acids, making them a safer choice for concerned individuals. The grain most frequently consumed in the western diet tends to be wheat, which should be replaced as much as possible with a number of alternatives including organically certified rice, oats, corn, millet, and quinoa. These alternative grains are easier to digest and less likely to contribute to allergies and intolerance. Quinoa, originating from South America, has a particularly high protein content, approximately twice that of rice. Unlike many other grains, quinoa is quick to prepare and feels light in the stomach.

Lean protein

Protein is essential for tissue repair, and is used to produce hormones like insulin, which regulate bodily function. To promote optimum vitality and longevity, it is preferable to choose widely available sources of plant or vegetable protein and aim to reduce the dependence on animal sources.

Consuming high quantities of animal protein is understood to contribute to low vitality and premature ageing. Unless taken in small portions, meat products are particularly difficult to digest and likely to spoil within the intestinal tract, introducing destructive toxins and bacterial compounds to the bloodstream.

Prior to purchasing, there is the separate issue of unsafe or questionable practices routinely applied in most conventional livestock production. These include the widespread use of antibiotics, artificial growth hormones, and residual contaminants from pesticide treatments on pasture and stockfeed. As these problems become increasingly apparent, there is, understandably an accelerated growth in consumer demand for free range and organically certified meat and dairy products. The basic principle of organic livestock production is a simple one. Adequate protection for soil and environment is the safest, most effective means for improving the health and productivity of livestock.

Dairy

Unless excluded for medical reasons, it is acceptable for most fit individuals to consume small quantities of organically certified dairy produce. While whole milk, cream, butter, cheeses, and yoghurt all contain significant percentages of saturated fats; they remain a valuable source of natural calcium, phosphorus and several vitamins. Some individuals are born with or proceed to develop intolerance to lactose proteins in cows’ milk. With an appropriate medical or dietary supervision, it may be possible to substitute an organically certified goat or sheep milk. Mediterranean cultures have traditionally employed goat and sheep milk to make a nutritious range of yoghurts, and fermented cheese products.

Soy products

Vegetable proteins include those found in organically certified soya products, many varieties of nuts and grains, and the legumes such as peas, beans, and lentils. Soya milk is now widely accepted as a healthy dairy substitute. It is high in protein, low in fat, and contains important trace minerals along with dietary fibre. Since most of the cheaper brands are derived from genetically modified and heavily sprayed beans, it is worthwhile investigating the labels, and choosing organically certified whenever possible.

Cold-pressed vegetable oils

Despite a history of negative association, fats or lipids are essential for optimal health and wellbeing. Their role in bodily function includes the maintenance of cellular stability, insulation and protection for vital organs, joints, and nerves, and as storage for reserve energy.

Nutritional therapists make an important distinction between the unhealthy fats which are saturated and the healthy ones which are monounsaturated. Saturated fats include most of the animal fats, particularly those found in meat, dairy products, and processed foods. Coconut and palm oil are saturated fats derived from plants. Both oils are widely used in a range of processed foods including cakes, biscuits, pastries, and toasted cereals. It is a good idea to restrict the intake of all these saturated fats, since they contribute to vascular disease which progressively damages tissue and organs by restricting an effective blood supply. Choosing to prioritise monounsaturated fats will actually lower the risk of vascular disease. These healthy oils are obtained from cold pressed plant material including olives, flaxseed, grapeseed, and avocado. The other important sources of healthy oils are coldwater fish like tuna, cod, sardines, and mackerel.

Control sugar intake and sources

Due to increased promotion of fast foods, convenience foods, flavoured drinks, processed cereals, and other snacks, it is estimated that an average sixteen year old will consume approximately one kilogram of sugar every week. This amount will typically decrease and stabilise with age, however it remains a fact that most adults exceed the recommended limits for their age and lifestyle.

Excess dietary sugar contributes to a number of health problems that are of increasing concern to medical authorities. The most publicised of these is presently adult onset diabetes. This serious metabolic condition arises most frequently in later decades of life, although a trend toward increased prevalence within younger populations seems to be emerging. Adult diabetes is diagnosed when blood sugar periodically exceeds the normal range. In healthy individuals, cells within the pancreas produce the hormone insulin, which regulates blood sugar within safe limits. There is a normal tendency for the pancreas to become less efficient with age and most elderly people will have a decreased sugar tolerance, even in the absence of any clinically diagnosed condition. Most of the complications of diabetes relate to metabolic toxins which build up contributing to cellular damage. When untreated, these toxins will adversely affect functional capacity of major body systems including sensory organs, the heart, and circulatory vessels.

Unlike organic brown sugar or molasses syrup, highly refined white sugars contain no nutrients to offset their calories. Other sources of sweetness such as organic honey, fruit, and nectar contain a blend of vitamins, minerals, and enzymes which can be used by the body.

In order to reduce the intake of sugar, it is essential to become aware of the hidden sources. Most processed foods are saturated with refined sugar. This includes but is not limited to biscuits, cereals, snack bars, sauces and condiments, infant preparations, flavoured chips, drinks, and soups. The other main sources of sugar are alcohol, takeaway foods, supermarket frozen dinners, and rich desserts such as chocolate, pastries, custard, and ice cream. Since sweetness is applied to conceal blandness of flavour, the most effective way to control sugar intake is preparing meals at home, using tasty, wholesome ingredients.

Vitamins - nutritional function and organic sources

There are thirteen essential vitamins required to maintain optimal body function. It’s certainly possible - and indeed preferable - to obtain your required vitamin intake from organic food sources. The key to doing this is, like most things, balance. Eating a balanced selection of leafy green organic vegetables, fresh fruits, grains, legumes, organic poultry, dairy, meat, seafood and cold-pressed oils will ensure most people’s vitamin needs are fulfilled. By choosing organic food sources to deliver your vitamin requirements, you’ll significantly reduce your exposure to pesticides and the various agricultural chemical contaminants routinely used in large-scale industrial agriculture. Let’s take a closer look at each of the vitamins, their function, and their best organic food sources.

Vitamin A combines with other antioxidant nutrients to repair minor cell damage and boost the immune system. It promotes general healing and is effective against certain inflammatory conditions, particularly those affecting the musculature and skin. Vitamin A is prescribed for some visual problems such as night blindness and glare intolerance. Along with its antioxidant properties, vitamin A contributes to maintenance of healthy skin, hair, teeth, and gums. Due to potential toxicity in large doses, supplements containing vitamin A should always be prescribed by a qualified health practitioner. Regular dietary sources of vitamin A include organically grown carrots, pumpkin, beetroot, sprouts, free range eggs, fresh butter, and milk

The B grouping of vitamins is important for a wide range of bodily functions, particularly those associated with the circulatory, nervous, and endocrine systems. Commonly encountered as a lifestyle related vitamin deficiency, elements of the B group can be depleted through combinations of stress, extended working hours, insufficient sleep, unsuitable food intake, alcohol consumption, smoking, lack of exercise, and prolonged exposure to environmental pollutants.

Noticeable symptoms of a B vitamin deficiency may include various manifestations of depression, anxiety, memory problems, muscular cramps and weakness, dry skin, anaemia, prematurely greying hair, and weight loss. Diagnosis and treatment of B group deficiencies is frequently complex, requiring high level skills. Research on developmental nutrition has emphasised the importance of unprocessed whole foods for providing optimum dietary levels of many B group vitamins.

Vitamin C is renowned for its antioxidant properties and positive influence on the immune system. Frequently prescribed in dosages well above the recommended daily intake during times of illness, stress, and physical development, vitamin C is relatively safe on account of its water solubility. A significant volume of research now demonstrates a wide range of clinical and therapeutic applications. Vitamin C is effective in reducing the severity of colds and many strains of flu infection. Double blind clinical trials have confirmed its ability to promote regeneration of damaged spinal discs, along with protective effects against lung cancer, heart disease, atherosclerosis, and allergic rhinitis.

Vitamin C is necessary for the formation of collagen and can help to reduce facial lines and repair damaged skin. It balances the production of sex hormone and improves the delivery of oxygen and nutrients through tiny blood vessels and capillaries. Vitamin C is required in most chelation therapies which attempt to remove accumulations of toxic metals from the body.

Like other nutrients, vitamin C content of most fresh produce will be reduced if raised in poor soils or subject to prolonged storage. Under typical urban living conditions, stores of vitamin C are subject to depletion when the body resists high levels of environmental pollution, including the pesticides and other treatments applied through agricultural pursuits. Choosing organically certified produce is an effective means for ensuring vitamin content without the risk of toxic chemical additives.

The best dietary sources of vitamin C include fresh sprouts, peppers, kiwifruit, citrus fruits, raw vegetables, rosehip tea, blackcurrants, citrus fruits, and most types of berries. Most of these natural foods are also rich in flavonoids and other nutrients which increase the efficacy of vitamin C.

Vitamin D is one of the few essential nutrients which can be synthesised within the body. This process requires the absorption of radiant sunlight or artificial light through the skin. The major symptom of a serious vitamin D deficiency is a deformity of the bones and joints known as rickets. During the nineteenth century phase of the industrial revolution, many children suffered serious cases of rickets as a consequence of spending long hours indoors and underground in poorly illuminated factories and mines. Vitamin D can also be obtained from a number of foods including organic dairy produce, deep and coldwater fish oils, particularly cod liver.

Vitamin E is an oil soluble nutrient with significant antioxidant properties. There are many documented health benefits associated with adequate intake of this vitamin. In combination with other rejuvenating agents, vitamin E is known to protect the cardiovascular system and increases overall circulation to the skin and other organs. The increased circulation assists with male and female fertility, and improves the efficiency of the endocrine system. Vitamin E is often prescribed with medicinal herbs as a natural treatment for some stress related conditions. It is also included in some topical skin applications and beauty products. By contributing to the integrity of cell membranes, vitamin E may assist in the prevention of certain types of cancer and blood disorders.

Symptoms of deficiency can include premature ageing, muscle degeneration, anaemia, reproductive disorders, sexual dysfunction, mood disorders, and insomnia. Due to potential toxicity in large doses, supplements containing vitamin E should always be prescribed by a qualified health practitioner. Regular dietary sources of vitamin E include organically certified whole grains, cold pressed vegetable oils, fresh vegetables, aromatic herbs, apricots, and avocadoes. 

Vitamin K plays an important role in blood clotting (the K in vitamin K comes from the German koagulation). Some research indicates that vitamin K may play an important role in bone health, particularly during old age. Regular dietary sources of vitamin K include organically certified broccoli, spinach, cereals and cold-pressed vegetable oils.

Juicing for health

Extended storage and heating of many plant based foods results frequently in the destruction of natural enzymes that are integral to optimum health. Such enzymes are required to support the ongoing biochemical and physiological processes of the healthy individual. Ordinary physical activity, for example, requires these natural enzymes which enable cells to efficiently release their stored energy. Enzymes help the body absorb essential nutrients and also assume an important role in reproduction and the healing and prevention of illness and disease. Drinking a variety of freshly squeezed fruit and vegetable juices is one of the easiest ways to obtain a daily supply of natural plant enzymes.

Many of the degenerative illnesses prevalent in today’s society are clearly linked to inadequate nutrition and lifestyle factors including smoking, stress, increased exposure to pollution and other environmental toxins. While an increased intake of fresh organic juices and raw foods may not undo the cumulative effects of many years adverse exposure, and neglect, they will provide the best opportunity for renewal and restoration of an overburdened system.

Pre-squeezed juice

With the current availability of high quality and reasonably priced juicing appliances, it has never been easier to ensure an adequate daily supply of raw food enzymes, vitamins, and minerals.

There are a number of methods which can be used to extract juice from the whole fruit or vegetable. Pressing involves the fruit being crushed between two heavy plates with the lower one containing a series of holes which are then filtered to separate pulp and liquid juice. Another technique involves cutting or grating the fruit followed by a centrifugal force to separate solid particles from the liquid juice. This method is seen in many of the electrical appliances commonly used for domestic and hospitality industry purposes.

High volume juice production is usually achieved with industrial pressing machines, and in many cases the raw ingredients are initially blanched, steamed, or chemically treated to soften the fruit and facilitate the juice extraction process. As further insult to the raw product, the released juice may then be boiled, concentrated, and then treated with preservatives, food colouring, and additional sugar. Don’t be misled by products containing reconstituted juice. Most of these are sterile and entirely devoid of the nutrients and enzymes which can be obtained from freshly squeezed juices. They are often processed in such a harsh way that the only measurable vitamins will be the synthetic ones that have been added along with the preservatives and sugar.

It is of course possible to purchase high quality juice that has been carefully extracted then vacuum sealed to preserve many of the vitamins and other nutrients. These better quality juices tend to be packaged in recyclable glass bottles and will frequently exhibit fine sediment or traces of pulp in their mixture. On account of high manufacturing costs, it is economically impractical for such products to be derived from low quality ingredients. In most cases the raw materials will be organically certified to ensure a product that is natural, free of chemical residue, wholesome and nutritious. Today’s informed consumers are prepared to pay a premium for this level of reassurance.

Squeezing your own juice

Squeezing your own juice at home is perhaps the best way to ensure the quality and freshness that is necessary for providing optimum health benefits. Obviously, the quality of each juice will depend on the taste and nutrient profile of the raw produce.

Seasonal fruit and vegetables are an ideal choice because of their ready availability and absolute freshness. While it is nice to have the wide variety of exotic and off season produce available throughout the year, research has indicated that extended periods of cold storage will decrease the nutrient profile of many fruit and vegetable items.

Taste is the other important consideration when selecting produce for juicing. Most fruits and some vegetables appeal to the tastebuds on account of their sweetness, indicating high fructose content. This is particularly true for melons, berries, carrots, and bananas. In other varieties the sweetness becomes overwhelming unless it is balanced by sharper acidic qualities. Grapes, apples, plums, and cherries are examples of fruits that must be carefully selected according to taste. Excessive sweetness for these varieties will usually result in a heavy, syrupy juice that should only be consumed in small quantities.

Some growers have discovered that careful application of organic principles results in produce that is naturally balanced for taste. Along with their desire to fulfil increasing consumer demand, leading Australian winemakers are now experimenting with organic methods as a means of perfecting their product.

Freshly squeezed fruit and vegetable juices are easy to digest but for optimum nutrient absorption they should be taken separately from solid foods and other liquids, with the exception of plain water which can be added to dilute the taste when required. Most health and nutrition advocates recommend that fresh juice be consumed within half an hour of processing in order to preserve the valuable enzyme content. A glass of freshly squeezed orange juice at room temperature, for example, loses approximately half its enzyme content in one hour, and the remaining supply is dissipated within two hours of squeezing.

Well publicised juices are heavily sought after and may be difficult to obtain. In accordance with numerous media reports, blueberries and their close relatives contain a range of antioxidant and protective compounds that appear unrivalled among other species. At present, however, Japanese and European demand for these frozen berries and their organic juices have created local scarcity. Don’t be too discouraged if you cannot locate or afford to obtain the popular juices of the moment. Some of the most humble produce and traditional juicing recipes contain many well established properties and potential health benefits. Plain carrot juice is extremely nourishing and a powerful eliminator of toxins. Often mixed with beetroot, or celery juice, these combinations are excellent for promoting healthy circulation and glowing skin. Lemon juice is another excellent tonic that will cleanse the digestive tract and eliminate toxins. For best results it should be taken first thing in the morning, unsweetened with a little water.

Essential minerals and their organic food sources

Since the arrival of widespread food testing in the late seventies, there has been an accumulation of evidence to support claims that many varieties of fresh produce are now deficient in essential nutrients. Mineral depletion in agricultural soils can be evaluated by primary industry research bodies such as the Department of Agriculture and Fisheries. For example, testing conducted across the NSW wheat belt in 2004 revealed significant decreases in calcium levels compared to measurements taken twenty years earlier.

As a consequence of these and similar reports, there is growing pressure upon producers to supply information about the nutrient profiles of their soils and food items. Once in place, this standard of labelling will enable the consumer to directly compare nutrient profiles of organically grown food against those raised with agricultural chemicals.

Calcium

Calcium is an essential mineral for maintaining the health of bones and teeth. It assists muscular development, and normal functioning of the nervous system. Calcium regulates blood pressure, cholesterol, and is protective against cardiovascular disease and certain types of cancer. It plays a significant role in promoting normal development during pregnancy and early childhood. From a holistic perspective, calcium assumes a vital role metabolising other vitamins and minerals, particularly iron.

It is estimated that seventy percent of women in the United States become calcium deficient at some point in their life. Typically, this will occur after menopause when there is increased risk for osteoporosis and other problems related to insufficient bone density.

The best sources of calcium are leafy organic vegetables including kale, broccoli, and bok choy. Calcium is abundantly available in most varieties of seafood, raw nuts such as almonds and cashews, sesame seeds, whole grains, dairy produce, soybeans, tofu, and soymilk. Phosphate is an important regulator of calcium absorption and should be included in supplemental calcium medications.

Iron

Frequently described as the blood mineral, Iron is required during the formation of red blood cells and facilitates oxygen transportation throughout the body. Like many key minerals, it assumes a role in metabolising other nutrients, in particular the B group vitamins. Iron regulates growth, and supports the immune system. It is essential for normal development during pregnancy and early childhood. Iron deficiency affects a significant population of women but is relatively uncommon for males.

The most reliable source of iron is organic certified lean meats such as beef, lamb, venison, and goat. Vegetarian sources of iron include kelp, whole grains, organic apricots, parsley, nuts and seeds, oatmeal, leafy green vegetables, molasses, cherries, and beetroot. Individuals with suspect levels should restrict their intake of stimulant drinks like tea and coffee as these act to inhibit efficient iron absorption.

Zinc

Zinc is an anti-oxidant mineral which supports normal immune function and wound healing. Combined with other minerals, zinc helps to strengthen the bones, skin and hair. It is important for sexual development and also plays a supporting role in the liver. Zinc is required for many of the enzymes which digest food and release the active properties of other nutrients. Zinc deficiency is linked to prostate problems, low immunity, skin conditions, and chronic fatigue symptoms. It is necessary for normal foetal development during pregnancy and for physical and psychological development through childhood and adolescence.

The best sources of zinc are seafood, organic eggs, brightly coloured fruits and vegetables, kelp, sunflower and pumpkin seeds, whole grains, poultry, black eye peas, mushrooms, organic meat, soybeans, and brewers yeast. Unfortunately many soils are deficient in zinc as a consequence of natural scarcity or unsustainable farming practices. Zinc levels can usually be increased by choosing organically certified fruits and vegetables.

Sodium

Sodium is the fluid mineral, responsible for regulating internal hydration of the body. Sodium is required for the regulation of blood pressure, cardiac function, and enables skeletal muscle and nerves to function correctly. It is necessary for digestion, and for balancing the chemical composition of blood. Sodium is naturally present in unrefined organic sea salt, kelp, coconuts, carrots, and dried fruits like apricots, figs, and raisins. Genuine sodium deficiency is rarely diagnosed; however it is extremely common for sodium intake to exceed healthy limits due to the enormous quantities found in pre-packaged and convenience foods.

Potassium

Potassium is another fluid mineral, necessary for regulating blood pressure and enabling the kidneys to dispose of waste. Also described as a nerve tonic, potassium is required for normal sensory function and improves oxygen delivery to the brain. Rich sources of potassium include bananas, green leafy vegetables, citrus fruits, organic whole grains, blackstrap molasses, avocadoes, legumes, and sunflower seeds. Stores of potassium are rapidly depleted by alcohol, caffeine, some prescription medications, and excessive dietary sugar. Potassium intake can also be diminished by overcooking staple grains and vegetables.

Magnesium

Magnesium is essential for broad range of physiological functions, including thermal regulation, digestion, and effective nerve and muscle function. It enables blood sugars to be metabolised and facilitates the absorption of other nutrients including vitamin C, calcium, and phosphorus. Magnesium assists the immune system and is an important mineral for development during pregnancy and early childhood. The best sources of magnesium are organically certified whole grains, nuts, beans, dark green vegetables, seafood, and fruit, particularly apples, lemons, and grapefruit.

Phosphorus

Like potassium, phosphorus is an important mineral for optimising sensory and cognitive processing within the brain. It assists cell metabolism and is required for the regulation of kidney function. In combination with calcium and fluorine, phosphorus is required for maintaining healthy teeth and bones. It can be sourced from organically certified whole grains and dairy produce, blackstrap molasses, kelp, seeds, and lentils.

Selenium

Selenium is an antioxidant mineral which protects cell membranes and supports the immune system. In combination with other antioxidant nutrients, selenium protects against premature ageing and certain types of cancer. This mineral is frequently depleted from intensively farmed soils. The best natural sources of selenium include organically certified whole grains, broccoli, onions and garlic, sesame seeds, brazil nuts, brewers yeast, and tuna.

Iodine

Iodine is necessary for maintenance of thyroid function, which controls energy metabolism and growth. As a trace element, iodine contributes to healthy hair, skin, and nails. It is essential for normal development during pregnancy and childhood. Iodine can be obtained from fresh vegetables grown in healthy soils. Other convenient sources are fresh seafood, kelp, and iodised salt.

Chloride

Chloride is an important contributor to electrolytic function and the control of cellular and extracellular fluids. It assists digestion and is required in trace quantities for maintaining healthy teeth and hair. Chloride is readily obtained from organic yoghurts, salt, kelp, and fresh vegetables.

Manganese

Manganese is an antioxidant mineral which combines with other nutrients to promote optimum immunity. It plays a role in the metabolism of fats and protein and also contributes to healthy skin, hair, and nails. The best sources of manganese include organically certified whole grains, green leafy vegetables, avocadoes, blueberries, kelp, green tea, eggs, and fresh beetroot.

Appearances can be deceptive

Organic growers dedicate themselves to a philosophy of maintaining healthy soils without addition of chemical sprays or growth agents. Natural soil additives such as organic manures, seaweed, and worm compost are provided to ensure the availability of all minerals and trace elements, including magnesium, iron, calcium, iodine, chromium and selenium. Despite any similarities in appearance, nutritional analysis of organic produce will reveal higher concentrations of these mineral elements compared with samples raised in poor soils using chemical fertiliser and other synthetic additives.

Mineral content

Minerals play a key role in the growth and regeneration of bone and soft tissue. They are integral to many aspects of metabolic function including the regulation of body temperature, digestion and waste removal. At the cellular level, they are required to facilitate the transmission of nerve impulses. They are also required to regulate the assimilation of important vitamin groups. Both iron and zinc, for example, are required by the body to absorb vitamins E and C. In summary, minerals are essential for normal functioning, health and vitality.

According to prominent nutrition specialists, the widely established practice of raising food crops in mineral deficient soils has contributed to the current epidemic of degenerative disease and related health conditions. Marie-France Muller (PH.D) has studied the effects of mineral deficiency in humans. Drawing from a range of medical, scientific, and historical sources, Muller proposes that the contemporary prevalence of negative farming methods have resulted in poor quality foods and inadequate nutrition. As a consequence, many individuals suffer from ailments which are linked to the depletion and imbalance of essential minerals within the body (Muller, 2005).

A few publicised studies have compared the mineral content of organic and standard grown produce. While most failed to report consistent differences, Smith (1993) points out that their analysis was based on the dry ashed concentration. His own comparison of elemental mineral concentrations was based on a fresh weight basis, and concluded that organically grown foods contained on average, over ninety percent more of the key mineral elements. For example, concentrations of zinc, calcium, and magnesium, were all approximately fifty percent higher in organic foods, while concentration of the key antioxidant mineral selenium was reported to be at least several times higher in the organic items.

In contrast, primary producers who choose conventional agricultural practices grow their crops in lower quality soils with the assistance of chemical sprays and fertilisers. Instead of a balanced complement of natural soil minerals and trace elements, plants are exposed to the manufactured growth elements (chemical compounds containing nitrogen, potassium, and phosphorus) that guarantee maximum yield per acre.

It is widely appreciated that chemical fertilisers alter the rate of plant growth and the ability to store water, however there is less acknowledgement of compositional changes occurring within the food chain. Research comparing the nutrient profiles of organic and standard agricultural produce report nitrate levels to be significantly higher for standard produce (Williams, 2002). According to food safety groups, the most serious health risk associated with elevated nitrates is the possibility of them converting to nitrosamines, which are carcinogenic.

Vitamin C content

Another consistent finding from comparative studies is the significantly higher vitamin C content of organically grown produce, particularly among the leafy vegetables and citrus fruits. This fact appears to have escaped widespread publicity and has been dismissed on several counts by adherents of the mainstream and sceptics of the organic approach.

One of the responses from those seeking to dismiss the organic movement and which tends to trivialise the vitamin C issue, is the possibility that organic produce contains a lower volume of water per unit weight. In other words the vitamin C content is simply concentrated in most organic produce. These commentators have then suggested that vitamin C is a relatively abundant nutrient in most fresh produce, and therefore, the advantages of higher concentration are outweighed by the additional cost and scarcity of organically grown fruit and vegetables.

From the alternative perspective, a more appropriate context for comparison would be consideration of the integrated nutrient capacity. Like many other nutrients, vitamin C is most effective when combined with complex mixtures of natural compounds which are readily obtained from high quality plant foods.

While not classified as nutrients themselves, compounds such as flavonoids, phyto-oestrogens, glucosinates, and phenolics, are slowly revealing the range of their co-enzymatic, restorative, and therapeutic effects. Several of the identified phenolic compounds, for example, appear to provide antioxidant protection against degenerative conditions, including coronary heart disease and several types of cancer. Under natural conditions, many of these compounds are generated by plants as a stress response or for protection against predatory attack.

Since mainstream agriculture depends on chemicals to treat most problems, plants are more likely to be deficient in these naturally protective compounds than organically grown varieties. This hypothesis was recently confirmed by Asami (2003), who reported the phenolic content of organic strawberries to be significantly higher compared with identical varieties grown according to conventional practices.

Consumers choose organic

When it comes to fresh produce and nutrition, it is certainly true that similarities in external appearances can be deceptive. Many consumers, who are becoming increasingly aware of this fact, are choosing organic items in preference to their conventional counterparts.

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