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Waiter, there’s a free radical in my soup!

November 19, 2011 By Leave a Comment
dreamstime xs 20598097 204x300 Waiter, there’s a free radical in my soup!

Colourful Organic Fruit

Whilst many people have been contemplating their navels on the beach, I have spent most of this summer indoors, hunched over my computer. I have also been watching the lines on my face and counting the white hairs on my head with increasing anxiety. Something can be done about the unhealthy lifestyle but what about the natural process of ageing?

Several weeks ago, I was invited to give a talk on nutrition to a group of over 60s and geared myself up to talk about osteoporosis, heart disease and arthritis but was in for a surprise when asked to explain the connection between free oxidising radicals and antioxidants. This group was fully aware that the intricate balance between the two is critical in our battle against premature ageing and disease.

Just in case you haven’t got the foggiest idea what a free radical is or does, let me enlighten you. A free radical is not a member of a terrorist group but a highly toxic molecule which damages our cells. The more toxic your environment, the higher the level of free radicals in your body. Toxicity is caused not only by pollution but by eating burnt food such as blackened toast or barbecued meat, frying food, smoking cigarettes and drinking alcohol. High stress levels? Then you are more likely to generate internal free radical activity and have a higher risk of developing degenerative diseases, such as heart disease and cancer.

Starting to feel depressed? Don’t be, the human body has a range of very clever defence mechanisms against free radicals called antioxidants. Antioxidants are your internal fire brigade, dashing to the rescue every time a free radical is back in town stirring up trouble, lighting fires in weak areas. If enough fire engines are on call, then free radical damage can be slowed down or prevented.

So how do we get our hands on more fire engines, I mean antioxidants? Fortunately, nature supplies us with an abundance of plant foods, each with their own particular health benefits. The wider the variety of fresh, colourful, preferably organic fruit and vegetables you eat, the higher your consumption of antioxidant nutrients. The main ones are the vitamins A, C and E and beta-carotene, but minerals selenium, zinc, iron, manganese and copper are also involved in antioxidant protection by making up free radical zapping enzymes.

There’s even more good news: each year scientists discover further antioxidant nutrients, some more potent than vitamin C. Bioflavonoids can be found in plant foods particularly in citrus fruit, cherries and berries and have vital roles to play in promoting health and preventing disease. As they are not stored by the body, it is best to eat foods containing these substances on a regular basis. If exposed to more than your fair share of free radicals, also consider supplementing your healthy diet with a good antioxidant formula. This should help tip the balance between free radicals and antioxidants in your favour.

© 2011 Martina Watts MSc Nut Med, First Published Brighton Argus August 2002

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Memory like an elephant

November 19, 2011 By Leave a Comment
ceylon elephant 218x300 Memory like an elephant

ceylon elephant

A distant cousin of mine called Manori works at an elephant conservation park on the beautiful island of Sri Lanka.

Elephants are long-lived, highly social animals that have evolved a good long-term memory. They are known to hurl stones at their keepers for months after having been fed foul-tasting medicine. Manori tells me that elephants are herbivores and feed on many different species of grasses, shrubs, vines and trees. Does their diet, I wonder, contribute to their memory and intelligence?

Humans know that physical and mental stimulation counts for much if you want to hang on to a powerful brain. The old adage “use it or lose it” is doubtless good advice. However, we also know that we can do more to boost memory by eating foods and taking supplements that improve the structure of our brain cells and speed up the transmission of messages between them. Here are some tips on how to acquire the memory of an elephant, rather than its size!

• Take good care of your blood sugar levels and stop them from dipping as this considerably affects your ability to think clearly and retain information. Choose small, regular meals throughout the day, avoiding sugar-based snacks, otherwise you’ll notice an instant brain drain.

• Caffeine and nicotine put you on ‘alert’ but deplete your resources longterm. These are generally substitutions for good food and a good rest, so resist and you’ll find that a glass of water, a piece of fruit and a breath of fresh air have longer lasting effects. Alcohol and other intoxicating substances tend to affect your powers of judgement.

• Fruit and vegetables contain antioxidants which protect your brain from free-radical exposure and degeneration. Blueberries, for instance, have been found to reverse damage in the nerve cells of aging rats. All brightly coloured berries and dark green leafy vegetables are high in antioxidants.

• The results of a recent long-term study in Chicago show that one of the main antioxidants, vitamin E, substantially reduces memory loss and learning caused by aging. One of vitamin E’s main functions is to protect the omega-3 fatty acids which are used to make brain cell membranes. In order to keep your neural network well-oiled and responsive, eat cold-water fish or take fish oil supplements. Ensure these are pollution free by checking with the manufacturer that traces of PCBs, DDT and heavy metals have been removed. There is speculation that toxic metals like lead, mercury, cadmium and aluminium may accumulate in the brain and affect memory and concentration. Also stay clear of the hydrogenated fat found in manufactured foods – it blocks the brain’s ability to use healthy oils.

• If your mental hardware still has holes like a sieve, take lecithin on a regular basis. It contains an ingredient required to make the neurotransmitter acetylcholine which is associated with memory and learning. You can buy lecithin in granule form from health food stores. Sprinkle a tablespoon per day onto your breakfast cereal. You don’t need to have a brain as large as an elephant’s if you optimise its potential and provide it with the right ingredients.

© 2011 Martina Watts MSc Nut Med, First Published Brighton Argus 2004

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Chocolate, you are simply divine

November 19, 2011 By Leave a Comment

Chocolate, you are simply divineIf God had wanted women to be perfect, he wouldn’t have invented chocolate.

Creating a food as sumptuously soothing, as voluptuously velvety as chocolate was a rotten trick to play, especially on us nutritionists who are supposed to abstain at all times – apart from Valentine’s Day, Easter, Mother’s Day, Birthdays, Unbirthdays and er… I’m sure I’ll think of something.

There is no end to our wickedness where chocolate is concerned. We shamelessly turn out our partners’ pockets, not for signs of infidelity but the tag-end of an antique chocolate bar. And are prone to making rash promises if only he will go out to replenish our dwindling supplies at all hours and in all weathers. Real heroes always comply, just like the chap in the famous Milk Tray ad, for there is no greater fury to behold than a woman deprived of her favourite chocolate.

But is it good for us, can we delude ourselves that candy is dandy? The cocoa bean contains several important minerals including magnesium, copper, zinc and iron. Women suffering from PMS are notoriously deficient in magnesium and often can’t control their cravings for chocolate at that time. It also contains phenylethylamine, a potent stimulant which produces a sense of euphoria, lending some credence to the view that chocolate is an effective aphrodisiac.

In addition, it’s an excellent source of flavonoids, a group of plant chemicals with powerful antioxidant properties. Flavonoids reportedly decrease the oxidation of LDL cholesterol which is a major risk factor for heart disease. The oxidation of cholesterol contributes to a build-up of arterial plaque and may clog up our arteries. Flavonoids can slow down the process and help to strengthen the walls of blood vessels themselves.

Chocolate manufacturers are naturally keen to emphasize all the positive aspects when promoting their heavenly confectionary. However, given that their products are also choc-a-bloc with sugar as well as saturated and hydrogenated fats, they are being quite irresponsible. These ingredients only serve to increase dietary risk factors for heart disease and obesity, not to mention PMS. Always look at the labels: products containing a minimum of 70% or more cocoa solids are the healthiest. Whenever cocoa is listed after sugar and fat, it is best avoided.

The Aztec Emperor Montezuma (1480-1520) said chocolate is “the divine drink, which builds up resistance and fights fatigue. A cup of this precious drink permits a man to walk for a whole day without food.” Perhaps God knew what he was doing after all.

© 2011 Martina Watts MSc Nut Med, First Published Brighton Argus 2004

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Alzheimer’s Disease

November 17, 2011 By Leave a Comment

vitamins 239x300 Alzheimers DiseaseMost people expect to suffer a degree of decline as they age.

Noel Coward said that it’s ” foolish to think that one can ever slam the door in the face of age. Much wiser to be polite and gracious and ask him to lunch in advance”. True, there is no point in denying the aging process, but positive eating habits and regular exercise do much to delay it. There is even new evidence to suggest that a diet rich in vitamins can protect against the devastating mental illness Alzheimer’s.

Alzheimer’s Disease was only discovered a century ago, but has since become one of the most common forms of dementia in the elderly. It is characterized by progressive mental and physical deterioration which includes a decline in memory, disordered perceptions of space or time, delusions, personality changes and eventually a loss of bodily functions. Many people worry they may be suffering from Alzheimer’s. If you can’t remember where you put your glasses, you are merely forgetful, however, if you can’t remember that you wear glasses, this may indicate dementia.

Microscopic examinations of the brain of Alzheimer patients reveal tangled nerve fibres and plaques consisting of abnormal protein fragments. Messages can no longer be transmitted correctly and memories can’t be retrieved. Apart from genes, environmental factors may have a part to play – toxic metals such as aluminium and mercury have been found in the brains of some patients.

The number of cases is expected to rise as baby-boomers age, putting a huge strain on healthcare resources, so strategies for preventing or delaying the onset of the disease are urgently required. Research from Holland and the US shows that people with a high intake of four antioxidants, vitamins C and E, flavonoids and beta-carotene, are less likely to develop Alzheimer’s. Vitamin E in particular has been found to strengthen overall antioxidant defences and may slow its progression.

There is new evidence that elevated levels of homocysteine are common among Alzheimers patients. Homocysteine is an amino acid found in small amounts in the blood but it can increase and cause trouble if a person is deficient in folic acid and the vitamins B6 and B12. High levels cause deterioration of blood vessels and have been linked to heart disease and stroke. Now some scientists are suggesting that the build-up of homocysteine could also be a risk factor in Alzheimer’s and that adequate dietary or supplementary intake of B vitamins may be protective. Some forms of medication are known to raise homocysteine levels and deplete nutrients. Ask your nutritional therapist to test your levels of homocysteine.

As vitamin and mineral deficiencies are common in the elderly, diet and lifestyle factors must be key in the war against dementia. Take regular exercise and follow a healthy eating plan with plenty of fresh vegetables. A daily supplement of vitamins, minerals and essential fatty acids is highly recommended. Avoid mercury fillings as well as fluoridated water (it helps to transport aluminium into the brain) and smoking which increases susceptibility to Alzheimer’s.

© 2011 Martina Watts MSc Nut Med, First Published Brighton Argus July 2002

 

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Amaranth – The Golden Grain

November 8, 2011 By Leave a Comment

dreamstime xs 20608950 199x300 Amaranth The Golden GrainWhen the Spanish conquered the Aztec and Inca civilisations for gold in the 1500’s, they also destroyed the natives’ primary source of nutrition. Amaranth was believed to have magical medicinal properties and incorporated into pagan Indian rituals involving human blood. So horrified were the Spanish conquistadors that they promptly gave orders for all amaranth crops to be burned down. It’s likely this highly nutritious plant would have become extinct if it hadn’t been cultivated in a few remote Andean regions. Research in the 1950’s identified its superior nutritional value and amaranth was finally recognized as having major crop potential.

With 150 million underweight pre-school children worldwide and large-scale famine in Africa, the race is on to find protein-rich grains. These need to be adaptable and easy to grow as well as resistant to heat, drought and disease. Amaranth not only fulfils all these criteria, but contains the highest protein values of any grain and is particularly rich in two essential amino acids, lysine and methionine.

Lysine is required for growth and bone development and aids calcium absorption. It is often used as a supplement with vitamin C and bioflavonoids to combat herpes virus infections. Methionine is a powerful antioxidant which inactivates free radicals, protects the liver and is useful for those with food and environmental allergies. Both amino acids are less commonly found in other grains.

Amaranth is also high in fibre and contains essential fatty acids, calcium, iron, potassium and vitamins A and C. It is the only known food that contains between 75 and 87 per cent of total human nutritional requirements. The cooked grain is 90% digestible and therefore invaluable to infants and those recuperating from illness. It is ideal for those on gluten-free diets and useful for vegetarians looking for a high quality protein source.

With such respectable nutritional credentials, I couldn’t understand why amaranth is not more commonly known and utilised. However, I soon realised when, cooking it for the first time, I was confronted by a gloopy looking porridge. Ideal for breakfast, perhaps, sweetened with honey, with some added raisins, fruit and nuts. Amaranth has a sticky texture and you need to take care not to overcook it. But it has a very pleasant, nutty taste and seems to work best when added to casseroles, soups, stews and stir-fries. The small grains can be ground in a coffee grinder and the flour used to make cookies, bread and pasta. They can also be popped like corn and made into cereal or confectionary – these are found in various health food stores.

It is heartening to hear that aid programmes are reintroducing amaranth into the diet of indigenous peoples. For some, like those in Mexico, traditional farming and cooking practices are being revived after centuries of neglect. For others, such as starving African communities, amaranth grains must be worth more than all the Inca gold and, what’s more, this kind of foreign aid can’t be siphoned off into Swiss bank accounts.

© 2011 Martina Watts MSc Nut Med, first published Brighton Argus 2006

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