The New Optimum Nutrition Bible
Page 47
2 × antioxidant complex
2 × essential omega-3 and omega-6 oil capsules
Vitamin C 500 mg (up to 2,000 mg as ascorbate, because ascorbic acid can irritate an already inflamed bowel)
Digestive enzyme formula with each main meal
Also read chapter 22.
Constipation
Contrary to popular belief, we should empty our bowels not once but two or three times a day. A healthy stool should break up easily and be no strain to pass. By these criteria, a large majority of people suffer from constipation. A high-fiber diet will help, as will a reduction in meat and milk products. Exercise is crucial, as it strengthens the abdominal muscles. Vitamins B1 and E help, while vitamin C may loosen the bowels. A nonirritant laxative, fructo-oligosaccharides powder, helps relieve severe constipation.
Diet advice
Follow the diet advice in this book, in particular eating high-fiber foods. Drink at least 1¾ pints of water a day, preferably between meals. Reduce your consumption of meat and milk products. Include oats and prunes in your diet, as well as flaxseeds, which can be ground and sprinkled on food.
Supplements
2 × multivitamin and multimineral
3 × vitamin C 1,000 mg
Digestive enzymes or probiotics with each meal
Also read chapter 22.
Crohn’s disease
Crohn’s disease is an inflammatory bowel disorder that responds very well to nutritional therapy. A few factors should be considered. Sensitivity to certain foods, most commonly gluten (the protein found in wheat, oats, rye, and barley) and milk, can aggravate Crohn’s, so avoiding them can help. The amount of good bacteria in the gut is likely to be low, so restore the balance with a probiotic supplement such as Lactobacillus acidophilus. Taking some omega-3-rich fish or flax oil helps calm the inflammation. Certain herbs such as slippery elm or marshmallow are very soothing to the gut lining, while others such as boswellia and curcumin can reduce inflammation. The amino acid glutamine, 5 to 10 grams taken as a powder in water last thing at night, also helps repair the gut.
Most people with Crohn’s are allergic to certain foods, most commonly gluten, and also have raised homocysteine levels. It is well worth working with a nutritional therapist, who can test for these factors and help you find your perfect diet and supplement program.
You can’t avoid fiber completely and wouldn’t want to. Fiber is a natural constituent of a healthy diet high in fruit, vegetables, lentils, beans, and whole grains, and by eating such a diet you have less risk of bowel cancer, diabetes, or diverticular disease and are unlikely to suffer from constipation. However, be really careful with insoluble fiber found in bran and whole grains. It’s harsh on the bowel and doesn’t suit a sensitive or inflamed digestive system. There are, however, many different kinds of fiber. Soluble fibers, found in oats, lentils, beans, fruit, vegetables, and flaxseeds (which you should continue to eat plenty of), are another story. Foods rich in soluble fiber contain many other nutrients as well, so are an important part of any healthy diet, including the diets of Crohn’s sufferers.
Diet advice
Avoid coffee, alcohol, and sugar, drink 1.5 quarts of water daily, and eat fresh whole foods that are naturally high in soluble fiber, such as lentils, beans, ground seeds, fruit, and lightly cooked vegetables. Have ground flaxseeds or soaked flaxseeds.
Supplements
2 × multivitamin and multimineral
Vitamin C 1,000 mg (less if irritating)
3 × omega-3-rich fish oils (providing EPA 1,200 mg)
L-glutamine powder 5 g, twice a day
Cystitis
This is an inflammation and infection of the bladder, which causes frequent and painful urination. Vitamins C and A protect you from such infections, and vitamin C can be particularly helpful at clearing it up. So too can grapefruit seed extract. The following recommendations apply only to clearing up a bout of cystitis and should not be followed on a regular basis.
Diet advice
Follow the diet in this book. Avoid all sugar. Drink 3½ pints of water a day.
Supplements
2 × multivitamin and multimineral
Calcium ascorbate powder 10 grams in water/juice a day until clear
2 × vitamin A 7,500 IU
Grapefruit seed extract 10 drops three times a day
Also read chapter 33.
Depression
There are many nutritionally related causes of depression, the most common being suboptimum nutrition resulting in poor mental and physical energy. Disturbed blood sugar balance can result in periods of depression. Lack of omega-3 fats can make you depressed. If you are low in serotonin, you may benefit from 5-HTP. People who produce excessive amounts of histamine are also prone to depression. Adrenal exhaustion, usually brought on by stress and overuse of stimulants, can result in it. Allergies too can bring on depression. A nutrition consultant can help identify any factor that can be corrected by nutrition.
Diet advice
Cut out or avoid sugar and refined foods. Cut down on stimulants—tea, coffee, chocolate, cola drinks, cigarettes, and alcohol. Follow the diet in this book. Experiment for two weeks without wheat or dairy products.
Supplements
2 × multivitamin and multimineral
2 × vitamin C 1,000 mg
2 × 5-HTP 100 mg
3 × omega-3-rich fish oils (providing EPA 1,200 mg)
Also read chapters 28 and 38.
Dermatitis
This condition literally means “skin inflammation” and is similar to eczema. Usually the term “dermatitis” is used when the primary cause appears to be a contact allergy. Go through all possibilities such as metals in jewelry and watches, perfumes, cosmetics, detergents, soaps, and shampoos. Where there is a contact allergy there is often a food allergy too: common culprits are dairy products and wheat. Sometimes a combination of eating an allergy-provoking food and contact with an external allergen is needed in order for symptoms to develop. Another frequently encountered factor is a lack of essential fatty acids from seeds and their oils, which in the body turn into anti-inflammatory prostaglandins. Their formation is also blocked by too much saturated fat or fried food or a lack of certain key vitamins and minerals. The skin is also a route that the body can use to get rid of toxins. A certain kind of dermatitis, called acrodermatitis, responds exceptionally well to zinc supplementation and is primarily caused by zinc deficiency.
Diet advice
Generally a vegan-type diet, low in saturated fat but with enough essential fats from seeds, is best. If you suspect an allergy to dairy products or wheat, test for this by avoiding these foods.
Supplements
2 × multivitamin and multimineral (with magnesium 300 mg and zinc 15 mg)
2 × vitamin C 1,000 mg
2 × antioxidant complex
2 × essential omega-3 and omega-6 oil capsules
Vitamin E 600 IU
Also read chapter 27.
Diabetes
Both child-onset diabetes and adult-onset diabetes are conditions caused by too high blood sugar. Child-onset diabetes is thought to develop through a cross-reaction between a protein in milk and beef and a protein in the pancreas. This can occur if genetically susceptible infants are fed dairy products or beef in their first few months, before their digestive tract and immune system are fully matured. Adult-onset diabetes is usually a consequence of poor eating habits (too much sugar and stimulants), often preceded by hypoglycemia or low blood sugar. Ensuring that adrenal hormones, insulin, and glucose tolerance factor are properly produced by the liver is fundamental in dealing with all forms of glucose intolerance and diabetes. Particularly important are vitamins C, B3, B5, and B6 and zinc and chromium. It is best to discuss any proposed changes in your diet with your doctor.
Diet advice
The key to a diabetic diet is to keep your blood sugar level even. This is achieved best by eating little and often, choosing foods that contain slow-releasin
g carbohydrates plus some protein. This means eating some nuts with fruit, “seed” vegetables like corn, peas, green beans, or whole grains, beans, or lentils, which contain both slow-releasing carbohydrate and protein. Avoid all sugar and forms of concentrated sweetness, such as concentrated fruit juice, and even excesses of faster-releasing fruit such as dates and bananas or of dried fruit. Also avoid too many adrenal stimulants such as tea, coffee, alcohol, cigarettes, and salt.
Supplements
2 × multivitamin and multimineral
2 × vitamin C 1,000 mg
Chromium 200 mcg
Zinc 15 mg
Also read chapter 10.
Diverticulitis
This is a condition of the small and large intestine, in which pockets in the intestinal wall become distended and are then more likely to get infected and inflamed. The condition, probably the result of not enough fiber and exercise, is rarely seen in primitive cultures. A general vitamin program is recommended to support the muscle tone surrounding the intestines and to maintain a strong infection-fighting system. Increased soluble fiber and regular exercise such as swimming are the key treatments.
Diet advice
Follow the recommended diet in this book, with particular reference to the high-fiber foods (see part 9). However, if the inflammation is severe, it is best to eat lightly steamed vegetables, oats (which contain soluble fiber), and ground seeds or nuts and to stay away from added “hard” fibers like wheat bran. It is best to soak grain like oats so as to maximize their water content; these foods provide fiber without irritating the inflamed area. Also have a cold-pressed oil blend rich in omega-3 and omega-6 fatty acids, as these help calm down inflammation.
Supplements
2 × multivitamin and multimineral
Vitamin E 600 IU
Vitamin C 1,000 mg
Also read chapter 22.
Ear infections
Infections of this kind are most frequently the result of an underlying allergy. An allergic reaction induces inflammation that blocks the thin tube that runs from the sinuses to the ears. Once this swells and blocks, the inner ear chamber becomes a favorite site for infection. Treatment with antibiotics quadruples the risk of another infection. This may be because antibiotics irritate the gut wall, making it more leaky, which exacerbates underlying allergies.
Diet advice
Follow the diet recommended in this book. Eat and drink plenty of fruit, vegetables, and their juices. Drink plenty of water, herb teas, and three cups of cat’s claw tea a day. Stay away from mucus-forming foods—dairy products, meat, and eggs. Dairy allergy is the single most common cause of ear infections.
Supplements
2 × multivitamin and multimineral
2 × antioxidant complex
3 × vitamin C 1,000 mg
Echinacea 10 drops twice a day
Aloe vera a measure a day as instructed on the bottle (get the best, since the concentration of active ingredient varies a lot)
Grapefruit seed extract 10 drops twice a day
Scale these amounts down, according to weight, for children. Give a child weighing 60 lb. (half an average adult), for instance, 5 drops of both echinacea and grapefruit seed extract, 500 mg of vitamin C three times a day (1,500 mg in total), and a children’s multivitamin and multimineral and antioxidant complex.
Also read chapter 33.
Eczema
In this unpleasant condition, the skin becomes scaly and itchy; it can crack and be very sore. Dermatitis is very similar in nature and probably also in cause. The possibility of allergy must be strongly considered. Although the mechanism is unknown, optimum nutrition does usually help this condition. Vitamins A and C strengthen the skin, while vitamin E and zinc improve healing. When there is no open wound, vitamin E oil can help heal the skin. Essential fats also help reduce inflammation.
Diet advice
Generally a vegan-type diet, low in saturated fat and with sufficient essential fats from seeds, is best. If you suspect an allergy to dairy products or wheat, test for it by avoiding these foods.
Supplements
2 × multivitamin and multimineral (with magnesium 300 mg and zinc 15 mg)
2 × vitamin C 1,000 mg
2 × antioxidant complex
2 × essential omega-3 and omega-6 oil capsules
Vitamin E 600 IU
Also read chapter 27.
Fibromyalgia
Fibromyalgia is a chronic condition accompanied by many symptoms, including widespread pain and fatigue. Research indicates that the painful muscles characteristic of fibromyalgia are due to reductions in energy production and in the ability of muscles to relax. Supplementing magnesium malate has been shown to reduce pain after as little as forty-eight hours. Supplement other key vitamins and minerals in a good multivitamin, plus 600 mg of magnesium malate. Finally, reduce your stress levels, learn how to relax, and increase exercise slowly.
Diet advice
Eat a healthy diet with plenty of magnesium-rich foods such as green vegetables, nuts, and seeds.
Supplements
2 × multivitamin and multimineral
2 × vitamin C 1,000 mg
2 × essential omega-3 and omega-6 oil capsules
Magnesium malate 600 mg
Gallstones
These are accumulations of calcium or cholesterol in the duct running from the liver to the gallbladder, which stores bile used for digesting fats. If this duct is blocked, fats cannot be properly absorbed and jaundice occurs. It is not excesses of calcium or cholesterol in the diet that are to blame, but rather how these substances are dealt with in the body. Often, gallstone victims have inherited very narrow bile ducts, increasing their risk of this condition. Lecithin helps to emulsify cholesterol, and optimum nutrition in general should help prevent such abnormalities occurring. Digestive enzyme supplements contain lipase to help digest fat.
Diet advice
Follow the diet recommended in this book, avoiding saturated fat and keeping your essential fat intake regular, perhaps with seeds for breakfast and a tablespoon of cold-pressed oil rich in omega-3 and omega-6 at lunch and dinner. Avoid meals containing large amounts of fat.
Supplements
2 × multivitamin and multimineral
2 × antioxidant complex
2 × vitamin C 1,000 mg
Lecithin granules (1 tablespoon) or a lecithin capsule with each meal
Digestive enzyme (containing lipase) with each meal
Also read chapter 17.
Gout
This is caused by improper metabolism of proteins, resulting in uric acid crystals being deposited in fingers, toes, and joints and causing inflammation. Diets low in fat and moderate in protein help this condition, as does exercise. However, the many nutrients involved in protein metabolism, especially B6 and zinc, are also an essential part of a nutritional program for preventing gout.
Diet advice
Follow the diet in this book, avoiding red meat and alcohol. Be sure to drink at least one pint of water a day.
Supplements
2 × multivitamin and multimineral
3 × vitamin C 1,000 mg
Bone mineral complex (rich in alkaline-forming calcium and magnesium)
vitamin B6 50 mg
Zinc 15 mg
Hair problems
There are many different kinds of hair problems, from dry or oily hair to premature hair loss, but most are linked to what you eat. Oily hair can occur with vitamin B deficiency. Dry or brittle hair is often a sign of essential fat deficiency. Poor hair growth, or loss of color, is a sign of zinc deficiency. Hair loss is connected with general nutritional deficiency, especially a lack of iron, vitamin B1, vitamin C, or lysine (an amino acid). Some hair supplements contain all these. Massaging the scalp also helps, as does hanging upside down, including doing headstands and “inversion” poses in yoga, which improve circulation to the scalp. The combination of optimum nutrition, stimulating scalp circulation, and correcting underlying
hormonal imbalances (see chapter 25) has proved the most effective answer for hair loss. Unfortunately, there is no answer yet for gray hair nor any apparent connection with nutrition.
Diet advice
Follow the diet recommended in this book. Make sure you’re not short on essential fats and water. Avoid sugar and stimulants like tea, coffee, and chocolate.
Supplements
2 × multivitamin and multimineral (with 10 mg iron and 10 mg zinc)
2 × essential omega-3 and omega-6 oil capsules
2 × vitamin C 1,000 mg
Lysine 1,000 mg (for hair loss only)
Hangovers
The symptoms of excess alcohol are half dehydration and half toxicity. Once the liver’s ability to detoxify alcohol is exceeded, the body produces a toxic substance and it is this that brings about a headache. The advice below, if followed before drinking, will reduce any “morning after” symptoms. So will drinking masses of liquid, which dilutes the alcohol. Needless to say, drinking large amounts of alcohol is not optimum nutrition!