Are you super sensitive to chemicals, food, light and life?
Maybe you feel like you are allergic or reactive to everything and can’t understand why? There can be lots of different reasons for this but before we go removing this and that and trying to identify multiple triggers I like to ask the question “are your cell membranes working right?”
Our cell membranes act as the border control for our body. They control what gets in and what gets out. They act as both the gatekeeper and the hostess.
What happens though if your cell membranes are not in great condition? How would you know if this was a problem for you?
I like to think about it this way. Consider each of your cells as a tiny tent and imagine the tent fabric is your cell membrane. If it’s too floppy it will start to cave in and stick to you, or even itself, and the canvas will then start to leak. It’s similar with cell membranes. If they are too flexible and soft they won’t have the necessary structure to keep out undesirable molecules and toxins.
A properly pitched tent will have the necessary structure to filter out what isn’t required (rain). If the material is too rigid though, or poor quality or not breathable it will prevent air circulation. This might mean the inhabitants overheat or don’t breathe properly. Similarly if the tent shape creates too much wind resistance, the poles might break and the tent (membrane) could collapse. Inside your cells this could mean vital nutrients aren’t absorbed or they don’t receive sufficient energy or oxygen to function well.
A change in your cell membrane composition can have a multitude of downstream effects. If your cells aren’t properly nourished this can cause irritability and sensitivity in your body. You might become intolerant to chemicals and foods that were previously fine. Your pain threshold might become much lower. Your eyes might become much more sensitive to light, your tolerance to temperature fluctuations might diminish or touch sensitivity can become problematic. This issue can also be a factor in cardiac dysrhythmias and, if the cells in the brain are affected, brain energy supply will suffer and we get so called ‘brain fog’.
If we want our cells to perform their roles then we must nourish our cell membranes. This means we need to digest our food properly, so we need good levels of stomach acid. We need to absorb our food well which requires good enzyme function and a healthy intestinal barrier. We also need to eat enough fat in our diet of the right type. Fat digestion involves many steps and processes and requires good pancreatic and bile function. This means there are multiple links in the chain which can be vulnerable to malfunction. The good news is all of this can be helped with protocols to improve digestive function, bile function and addressing any deficiencies in diet or micronutrients.
10 super healthy switches to boost nutrition
Here’s some simple easy changes to boost your nutrition. Check my website for recipes and to sign up to my newsletter.
Salad dressings - swop salad dressing for olive oil and lemon/apple cider vinegar (ACV) or balsamic vinegar. Mixing 1 tbsp of tahini with 6 tbsp olive oil plus 1 tbsp of lemon juice or ACV is a delicious alternative to mayonnaise. Thin with water if needed.
Crispy stuff – make your own popcorn with popcorn and olive oil plus some butter or ghee and a little salt. Alternatively roast pumpkin seeds with paprika, salt and a dash of cumin or cayenne pepper, Remember all crisps tend to contain trans-fats as they are deep fried with non-stable vegetable oils.
White for brown – this goes for rice, bread, pasta and crackers. The glycaemic index may still be high, although this is depends on the individual. But whole grain foods will retain more micro-nutrients the glycaemic response is likely to be lower, they will contain more fibre and protein and some folks do fine with them. If you soak brown rice overnight it will cook almost as quick as white.
Oats – go for steel cut or larger flakes. They are less processed and will take the body longer to breakdown, supplying a source of energy to longer.
Rice – for cauliflower rice. It’s actually very easy and it works, I’ve tried it. More fibre, more veg and less processed than rice.
Baked beans – swop your standard variety for low sugar and salt or make your own and freeze in portions.
Cow milk – for oat, rice, almond, soya or coconut. Cow milk is a major source of allergens, which are inflammatory and growth promotors. Plus many of us do not possess the lactase enzyme to digest lactose properly. It is also associated with an increased risk of osteoporosis, heart disease and auto-immunity.
Snacking on cakes, biscuits and pastries – switch to oat cakes and nut butter, nuts and seeds, one piece of fruit or a handful of berries with yogurt and hemp seeds, apple slices with a squeeze of lime juice, some nuts or seeds and a dollop of nut butter. Cakes and biscuits are full of processed ingredients and high in sugar so they will spike blood sugar and therefore insulin. They are also addictive, one is never enough.
Bread – switch to breadmaker bread and use rye flour or ancient grains such as spelt or kamut which have less gluten. You need a breadmaker that has these specialist options and it can take a while to perfect the recipe. If you are really up for the challenge switch to flax seed bread –I guarantee one slice will take you about 5 minutes to eat and you will struggle to eat a second.
Dessert – make a rule it has to be home made. I made this rule for all cakes and puddings when I first got into nutrition and as I am a lazy baker this immediately cut our consumption. Dessert, pudding, biscuits, cakes etc. need to be the exception not an expectation. But hey rules are made to be broken and a paleo crumble now and then is a great option. See my website for the recipe.
The role of cholesterol and fats in cardiovascular disease (CVD)
Cholesterol and fat receive a lot of attention in the health and wellness media especially in connection with cardiovascular disease (CVD). Most of it is negative and places the blame for heart disease on high fats diets in general and more specifically the cholesterol molecule. Of course there are numerous CVD risk factors such as age, genetics, sedentary lifestyles, obesity, diabetes and so on but this blog is focused on clarifying the role of cholesterol and fats.
Where does cholesterol come from and what does it do?
Only about 20% of our cholesterol comes from diet, the remaining 80% is made by the liver. So why does our body make it, if it’s harmful?
Cholesterol is an essential component of many processes in the body including the formation of every cell membrane. Our cell membranes consist of 1/3 saturated fat, 1/3 polyunsaturated fat and 1/3 cholesterol and it is here that all cellular activity (metabolism) takes place.
Cholesterol is the raw material of hormone production and we manufacture vitamin D from it, via the action of sunlight. We also need it for bile, which facilitates fat absorption and toxin excretion. It’s a key component of the myelin sheath surrounding our nerve fibres making it important for brain and nerve function. The list goes on, but you can see how important it is for many critical functions.
How does cholesterol go wrong?
The problem occurs when there is damage to the delicate lining of our blood vessels. The immune system steps in creating plaques to try and repair the situation and over time they can narrow our arteries. This process can result in an oxidised cholesterol molecule (LDL-c), which depending on the size, density and number of them can increase cardiac risk.
If our cholesterol metabolism is working correctly however LDL-c should be picked up by HDL-c and returned to the liver for excretion. For this process to work properly it requires a consistent supply of antioxidants.
So as is often the case it’s a question of balance.
What causes blood vessel damage?
The biggest culprits are high blood pressure from stress, sugar, trans fats and inflammation. This is because:
High blood pressure caused by the stress hormone adrenaline causes turbulent blood flow, which can easily damage the delicate blood vessel lining. Adrenaline can be triggered by any stressor such as: erratic blood sugar, lack of sleep, financial or emotional difficulties.
Refined carbohydrates and refined sugar are pro-inflammatory and can form ‘advance glycation end products’ (AGE) which stick to plaques further narrowing the arteries.
Trans fats which are contained in most biscuits, cakes and ultra processed food, raise LDL-c as well as making these particles more dangerous (atherogenic).
Inflammation arises from various sources such as infection and toxicity but vascular cell damage is also inflammatory so a vicious cycle emerges.
What if cholesterol is high? WHAT IF TOTAL CHOLEST
This may or may not be a problem but it’s always wise to investigate. Ideally our total cholesterol:HDL-c ratio should be less than 4.5 for men and less than 4 for women. The other important ratio is the HDL:LDL - c ratio and this is kept in balance by our level of antioxidants.
Preliminary check
An easy way to assess if there might be an issue is to calculate your waist to hip ratio (WHR). This is a good indicator of the presence of fat around the organs (visceral fat). Women should be 0.8 or more with a waist measurement below 90 cm (35 inches). The ratio for men is 1.0 or more with a 102 cm (40 inch) waist or less.
Can nutrition and lifestyle help?
The good news is there is so much you can do with nutrition, lifestyle and supplements to balance cholesterol metabolism and reduce risk. Medication may be necessary especially if there are genetics at play but this can often be minimised if every thing else is addressed.
Nutritional therapy is always very unique and personalised but it tends to focus on the following:
Nutrition
Lowering inflammation levels - through dietary change and supplements if required. Levels of omega 3 in the diet are important to evaluate.
Making sure sources of fat in the diet are good quality and that fats used in cooking are very stable. Trans-fats should be eliminated as much as possible. Digestion and absorption of fats is assessed and improved if needed.
Is the diet high in processed carbohydrates and refined sugar? Any excess will be converted to fat. Fat in the body doesn’t only come from the fat we eat.
Ensuring sufficient Vitamin D levels – these are highly protective against heart disease.
Balancing the antioxidant status in the body and levels of B3 – testing can be useful here
Adjusting levels of fibre in the diet to facilitate cholesterol excretion.
Checking sulphur intake in the diet. We are often low due to soil deficiency or we may not convert it to sulphate so cholesterol circulates as LDL-c. Some diets such as FODMAP can be low in this nutrient.
Testing and supplementation
A preliminary urine and blood spot test can be done to gage risk, before making the decision to invest in a more expensive, comprehensive CVD profile. The latter does help to establish blood lipid (fat) levels and direct priorities. The number and size of LDL-c particles and whether or not they are oxidised also helps to pinpoint risk.
Appropriate supplementation to fill any dietary gaps and tackle priorities.
Lifestyle
Stress management - 75% of people admitted with heart attacks have normal cholesterol with LDL levels below average (Dr. Aseem Malhotra FRCP).
Improve sleep for physical and mental recovery.
Improving breathing function to maximise nitric oxide production. This relaxes the blood vessels, improving blood flow to deliver nutrients and oxygen to the tissues, including the heart and the lungs.
Exercise – the right sort appropriate for age.
References:
Samsel, A and Seneff, S. (2013) Glyphosate, pathways to modern diseases II: celiac sprue and gluten intolerance. InterdisciplinaryToxicology 6(4): 159–184. doi: 10.2478/intox-2013-0026
Wannamethee, G. et al. (1995) Low serum total cholesterol concentrations and mortality in middle aged British men. British Medical Journal 12:311(7002): pp. 409-13. doi: 10.1136/bmj.311.7002.409.
Ultra processed food trial – ‘The results are in’
The results are in. This (2019) study involved 20 adults following either an ultra-processed (UPF) or unprocessed diet for 2 weeks at the NIH Clinical Centre. This was followed immediately by 2 weeks of the alternate diet. The diets were matched for nutritional composition: calories; energy density; macronutrients; sugar; sodium and fibre and participants were free to eat as much as they liked.
Despite composition matching, subjects on the UPF diet consumed an average of 508 extra calories per day, comprising more carbohydrate and fat, but not protein. Participants gained more weight during the UPF diet, an average of 1kg, and lost weight during the unprocessed diet. This implies that there is something about the processing itself which causes a metabolic issue.
Other interesting points to note were:
During the UPF diet
• The eating rate was faster
• Sodium consumption increased
• To compensate for the lower fibre level and match fibre intake for both diets, beverages with dissolved fibre were given
• Body fat mass increased
During the un-processed food diet:
• Appetite suppressing hormone increased
• Hunger hormone decreased
• Total cholesterol decreased
• Inflammation markers decreased
• Fasting glucose and insulin levels decreased
One thing is clear. Whilst there is much conflict about which diet is the ‘best’ the whole world seems to agree that avoiding processed foods is a good thing.
Refs: Hall, K. D. (2019) Ultra-processed diets cause excess calorie intake and weight gain: An inpatient randomised controlled trial of ad libitum food intake. Cell Metabolism; 30(1) pp. 67-77. e3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7946062/
A lot of my clients rely on white rice or pasta for quick meals. I thought I would write this blog about the benefits of brown rice and how to prepare it. Hoping to convince you all that brown rice is the way forward.
Brown rice is a whole grain and a major source of complex carbohydrate, fibre, minerals and B vitamins. Once the husk is removed the rice is sold as whole or brown rice. Otherwise it is milled and polished at least three more times to remove the bran and the germ from the endosperm, producing white rice.
1. Slower energy release
White rice is quickly digested to sugar increasing the potential for blood sugar spikes which are associated with increased risk of type 2 diabetes and insulin resistance. The carbohydrate in brown rice is wrapped in fibre which our bodies can’t digest. This means brown rice is digested to sugar much more slowly with a much slower release of energy.
2. Fitter and fuller with fibre
Whole grains and fibre keep us full for longer which can help with weight management and keep our gut bacteria happy. This is turn supports our immune system, mental health and risk of multiple chronic diseases.
3. Good for the heart
The British Heart Foundation says: “Higher intakes of fibre are also associated with a lower risk of heart and circulatory disease, and some cancers.” Brown rice may therefore improve heart health due to its fibre content as well as another specific compound found in its outer layers.
4. Packed with nutrients
Most of the nutrients in a whole grain of rice can be found in its outer layers which are removed during the production of white rice. So brown rice is more nutritious being a better source of vitamins and minerals, including calcium, iron, phosphorous, magnesium, selenium, vitamin B1 (thiamine) and vitamin B6 (pyridoxine). Brown rice has 10 times the amount of B1 compared to white rice unless it is fortified. Vitamin B1 deficiency (beriberi) has been known to affect populations with a heavy reliance on white rice. This affects the heart, nerves and the muscles.
The protein content and the quality of whole grains is also much greater than that of refined grains.
5. Antioxidant supply
In January 2023, researchers identified the main antioxidant of brown rice as cycloartenyl ferulate (CAF). This not only protects cells it also boosts the production of antioxidants within other cells.
CAF is hybrid compound of two different types of antioxidant (polyphenols and phytosterols) which may help lower cholesterol levels, suppress inflammation and reduce chronic disease risk.
6. Soaking
This not only reduces cooking time but lowers the arsenic content which can be high in rice according to the FDA. The soaking also makes the nutrients in rice more absorbable because it helps to remove the phytic acid content. The latter can combine with minerals such as magnesium and zinc and block their absorption. Whole grains are effectively seeds so they contain enzyme inhibitors which are activated by water and warmth in preparation for growth. Soaking in essence pre-digests the grain making it’s nutrients more readily available.
I personally soak brown rice overnight if possible with water and a dash of lemon juice or apple cider vinegar. Even a few hours is helpful if I forget the night before. I am constantly surprised when discussing this with my older clients how many will tell me that their parents used to do this. We seem to lose many of our food traditions with the speed of modern life.
7. Leftovers
Cool quickly and store in fridge within an hour of cooking. Eat within 24 hours or you can freeze it. Defrost it in the fridge and reheat thoroughly.
Intermittent fasting is in the limelight at the moment but many traditions have been incorporating fasting for millennia. Humans have historically fasted overnight, for religious reasons or during periods of food scarcity. Some monks have a precept called ‘no meals after noon’ and religions such as Taoism, Sikhism, Hinduism, Christianity, and Buddhism all fast.
Fasting principles
What we eat at mealtimes is our primary fuel source for 3-4 hours. After 4-12 hours we utilise sugar (glycogen) stored in the liver, muscle and brain. Somewhere between 10 or 12 hours we will start to burn fat out of the liver to produce glucose for energy (gluconeogenesis). It takes 2-3 days for fat to become the predominant fuel source.
The body will often store toxins in fat cells waiting for an opportune moment to detoxify. It’s a bit like us putting things in cupboards, pending a rainy weekend for a clear out. When we are constantly digesting this moment doesn’t materialise. The body never gets chance to undertake any longer term regeneration or deep cleaning projects and our cells and guts can become overwhelmed.
"fasting is the body's equivalent of spring cleaning your house or servicing your car"
The digestive system
The inside of our gastro intestinal (GI) tract is still considered external to the human body. The cells lining the GI tract act as the gatekeeper to our body’s internal environment. The lining is delicate about half the width of a human hair. Nevertheless it underpins all of our health by protecting our immune system and blood stream from toxins and pathogens. The lining is covered in a mucus layer which contains our gut flora (microbiome) and this forms a selective barrier between us and the outside world.
Host microbiome axis: Interaction between the GI tract, the mucus layer and our immune system
Source: Esser, D. et al. (2019) Functions of the microbiota for the physiology of animal metaorganisms; Journal of Innate Immunity; 11(5), pp. 393-404
The immune system
Just behind our gut lining sits our gut associated lymphoid tissue (GALT) which is host to the majority of our immune system. Most people eat at least 3 meals a day plus snacks. This means our immune system is on duty 14 hours a day assessing anything that filters through the gut lining for potential toxins and pathogenic material.
With constant stimulation and no rest, our immune system can’t build up reserves of antioxidants or take care of any long-term building projects. It then risks developing faults or errors of judgment which scientists believe can make us susceptible to:
Gut inflammation
Food sensitivity
Asthma/eczema
Allergy
Autoimmune issues
Diabetes
Cancer
Types of fasting
There are a number of different types of fasting (see below)*. There are also hybrid diets such as the fasting mimicking diet (FMD). This is low in calories and protein but high in fat and maintains micronutrient content. Time restricted feeding (TRF) when food is kept to an eating window of 12 hours (7am to 7pm) or 8 hours (8am to 6pm) will provide an overnight fast of 12 and 14 hours respectively. These variations may be more suitable for some people depending on their state of health and unique physiology.
Longer fasts of up to 5 days can promote autophagy which is a process of programmed cell dissolution. This takes place once all of our glycogen stores have been utilised c. 24-72 hours around the 4th or 5th day. With this process the body breaks down any damaged cells such as mis-folded proteins, ameloid plaques, damaged DNA etc. It’s a process of self-eating where the body recycles damaged materials for alternative use. Shorter fasts such as Intermittent fasting help the body to train into longer fasting periods. Fasting shouldn’t be undertaken without due consideration of your current health status and reference to your health practitioner or GP.
“You get rid of the junk during starvation — and once you have food, you can rebuild… The damaged cells are replaced with new cells, working cells — and now the system starts working properly.”
Dr Valter Longo
What fasting does
Your autonomic nervous system (ANS) carries out all the functions which basically run your body on a day to day basis. Fasting seems to press the reset button on your physiology and all the functions of your ANS including:
Gut / immune system reset - fasting appears to reset our metabolism and rejuvenate the immune system as it gets chance to rest and recover and restore our antioxidant reservoirs.
Gut hormone/stress reset – fasting resets our hormonal systems and avoids the constant adrenaline state to which so many of us have become accustomed.
Gut / brain reset – fasting can help to change our emotional relationship with food as we challenge the body to adapt to different levels of food supply.
Liver reset – fasting facilitates detoxification as we burn fat and sugar out of our liver compartments.
How fasting improves health
Studies in humans and mice of different types of fasting demonstrate improvement in multiple health indicators such as:
Weight loss
Reduced insulin resistance
Lower insulin levels
Decreased oxidative stress
Lower cardiovascular risk factors
Lowers blood pressure
Resets our microbiome
Decreases inflammation
Protective for cognitive function
Anti-ageing
My approach and cautions
I don’t introduce fasting until I believe the client is sufficiently healthy to follow the protocols safely. My approach is personal to each client. Before starting to restrict food intake we work to ensure that they are well nourished from a micronutrient perspective, have a well functioning liver and detoxification pathways and are hormonally stable. In addition they will preferably be trained in the breath-work I teach. This helps clients to work with their autonomic nervous system to manage their stress levels and emotional state in general, but also around food.
We typically start with 2-3 days of intermittent fasting. Usually it’s from the last evening meal at around 7 pm until about 1 pm or lunchtime the next day. This provides an 18 hour break for both the digestive and the immune systems.
Hydration is also important. I have a specific hydration protocol for clients to follow when they are preparing for or undertaking a fast or intermittent fast. There are some contraindications to fasting so I always recommend working with a health practitioner.
What the research shows
Most of the research is currently in mice but it seems to demonstrate:
There are metabolic benefits from fasting including time restricted feeding even if no weight loss is recorded.
As well as quality and quantity the timing of food intake appears to be a key parameter for nutritional and metabolic health. Circadian rhythm and metabolic processes are linked and their disruption can lead to weight gain. Gut bacteria appear to have their own circadian rhythm and fasting benefits this.
Get in touch on 07740 876233 for more information or if you would like or to discuss your health concerns and how I might be able to support you.
Please note: This article is intended for information purposes so readers can gain an understanding of the benefits of fasting for health. I highly recommend working with a health practitioner if you plan to try this as there are many aspects to take into consideration.
References
Chaix, A. (2022) Time-restricted feeding and caloric restriction: two feeding regimens at the crossroad of metabolic and circadian regulation; Methods Molecular Biology; 2482 pp 329-340 DOI: 10.1007/978-1-0716-2249-0_22
Longo, V.D. and Panda, S. (2016) Fasting, circadian rhythms, and time restricted feeding in healthy lifespan; Cell Metabolism;14; 23(6); 1048-1059.
Mattson, M. P., Longo, V.D. and Harvie, M. (2018). Impact of intermittent fasting on health and disease processes. Ageing Research Reviews: 29 pp. 46-58.
Rangan, P. et. al. (2019) Fasting-mimicking diet modulates microbiota and promotes intestinal regeneration to reduce inflammatory bowel disease pathology; Cell Reports; 5;26 (10); pp. 2704-2710.e6. doi:10.10.16/j.celrep.2019.02.019
Sutton, E.F. (2018) Early time-restricted feeding improves insulin sensitivity, blood pressure and oxidative stress even without weight loss in men with pre diabetes; Cell Metabolism; 5; 27(6); 1212-1221,e3.
Wei, M. et al. (2017) Fasting-mimicking diet and markers/risk factors for aging, diabetes, cancer, and cardiovascular disease; Science Translational Medicine; 15;9(377)
Vaughn, K.L and Mattison, J.A. (2018) Watch the clock not the scale; CellMetabolism, 27 pp.1159-1160.
Training
Zach Bush Biology Basecamp (2020)
Pending:- Intermittent fasting: personalization for better outcomes by Amanda Swaine, DipION, BANT, CNHC
* Fasting types:- intermittent fasting (60% energy restriction on two days or more), fasting mimicking diet, time restricted feeding (8 hour food window) and periodic fasting (5 day diet providing 750-1100 kcal).
Acid or Alkaline?
There are so many controversies in nutrition and one of these is the theory around the acid-alkaline balance of the diet. This blog explores the science and debate around this topic.
If you want to calculate the acid/alkaline of your meal ‘The PRAL’ (Potential Renal Acid Load) scale calculates how acid or alkaline a food is per 100g consumed. This scale is determined by measuring the pH of the ash remaining once the food has been burnt. It is however the subject of debate as the high temperatures used far exceed those of digestion and also burn off the sugar which is thought to cause acidity in the body itself.
The simple way to understand this topic is that alkaline forming foods include all vegetables especially spinach, all herbs and most fruit. Acid forming foods include all grains, cheese, meat, fish and peanuts as well as processed foods. Pure fats, sugars, and starches are neutral, because they don’t contain protein, sulphur, or minerals. A source of confusion is that some foods such as lemons and citrus taste acidic but have an alkalising effect on the body. Examples of highly alkaline vegetables are spinach, broccoli, kale, cucumber and parsley.
When we digest protein acids are produced however these are buffered by bicarbonate ions in the blood. This reaction produces carbon dioxide which is exhaled and also salts which are excreted by the kidneys. The kidneys produce ‘new’ bicarbonate ions which are returned to the blood. So as with most things in the body a cycle is created which enables the body to maintain blood pH within a range of 7.35 to 7.45. So whilst food is linked to acidosis through the potential to place a more acid or alkaline ‘load’ on your body, this is quickly resolved to maintain a stable blood pH.
It is important to keep in mind that sufficient protein intake is important for health generation as well as facilitating acid excretion. So a very low protein diet can in fact increase acidosis and have adverse health effects.
However if our body’s are in a constant acid-base disequilibrium this is a type of systemic stress. If compensatory mechanism’s diminish a persistent acidogenic diet may increase the likelihood of an H + surplus and lower levels of serum bicarbonate. The scientific term ‘acidosis’ refers to a process, a dynamic compensatory response not just a change in blood pH. Many health conditions such as osteoporosis, kidney disease and muscle wasting are associated with a chronic low-grade level of metabolic acidosis. Although the mechanisms are not fully understood it is thought that there is a trade-off for constantly countering the effect of acid foods. Over time this may deplete buffering reserves of alkaline minerals especially in bones and tax muscle, kidneys and endocrine systems.
Some researchers suggest our contemporary Western diet has a higher acid load relative to that of our ancestors. Minich and Bland (2007) suggest that the root of this may lie in the agricultural revolution, processed food and grain products and more recently popular diets such as Atkins and Paleo. The latter are high protein diets which increase our net dietary acid load. They are often accompanied by a decrease in the micronutrient and phytochemical intake from fresh fruits and vegetables.
However other researchers dispute these claims. For example the famous researcher and dentist Weston Price found the diet of primitive Eskimos to contain an acid/alkaline balance of 707:382. He was specifically interested in dental caries which in the modern Eskimo diet have increased from 0.9 to 130 per 1000 teeth, whilst the acid/alkaline diet balance reduced to 382:227.
What is clear is that our bodies strive to maintain homeostasis including normal blood pressure, normal blood sugar and normal blood pH.
If pH falls to below 7.35 then the body regulates acid-alkaline balance via the following:
Chemical reactions generating or consuming H+ at the cellular level
In the blood with bicarbonate and amino acids
Systemically through the release of carbon dioxide (acidic) from the lungs and hydrogen ions from the kidney.
Patrick McKeown author of ‘The Oxygen Advantage’, points out that acid forming foods stimulate breathing to off load carbon dioxide via the breath. Metabolic bicarbonate buffering processes occur over several days whereas adjustment via the breath can occur within minutes to hours. However this stimulus can cause people to resort to mouth breathing rather than nasal in order to restore homeostasis within the body. This aspect of pH adjustment is often ignored in nutrition articles but it’s one of the key reasons I trained in the Oxygen Advantage technique. Unfortunately mouth breathing or over breathing via hyperventilation can quickly become habitual which can then result in pH moving in the opposite direction causing respiratory alkalosis (Brinkman and Sharma, 2021). Symptoms are wide and varied and can include: shortness of breath (dyspnea); fever; chills; peripheral edema; weakness; confusion; light headedness; dizziness; anxiety; chest pain; asthma; abdominal pain; nausea; vomiting or weight loss.
Similar to most things in life it seems to be about balance. Indeed Sagen Ishizuka (1851-1910, founder of the macrobiotic diet, linked the equilibrium of acid and alkaline foods with the Chinese ideas of Yin and Yang. Natural balance not radical consumption of either or.
For help with nutrition or breathing advice and training please call me on 07740 876233.
Functional breath training and simulation of high altitude training with
Helen Maxwell certified Oxygen Advantage® Instructor
Contact Helen on 07740 876233
Breathing-pattern - could it be the missing link?
The way we breathe is intricately linked to the way our body functions on both a physical and psychological level. When we breathe correctly we oxygenate our organs to maximise their function.
Between 50-80% of the general population have some level of breathing-pattern disorder
The researcher and professor of physical therapy, Kiesel (2017), has found that between 50-80% of the general population have some level of breathing-pattern disorder. The Oxygen Advantage® programme is designed to reset and optimise your breathing-pattern to improve your overall health and well-being. It also works specifically on performance for sports and exercise.
Signs and symptoms that your breathing is disordered
Signs that your breathing may be disordered or that you need to improve your breathing include.
Feeling tense
Cold hands and feet
Hayfever and allergies
Frequent sighs and yawns
Poor sleep
Mouth breathing at night (dry mouth in morning)
Exercise induced breathlessness or asthma
Snoring
Frequent muscoskeletal injury
Low BOLT score
Why consider learning to breathe correctly?
Correcting how you breathe may be the missing link in your health journey. For example if you wake up tired or struggle to focus in the morning this may because of how you breathe during the night.
When we learn how to breathe properly we can impact all kinds of health issues such as:
Digestion
Immune function
Weight loss
Energy levels
Anxiety
Chronic fatigue
Asthma
Exercise induced breathlessness
Concentration
Focus
Sleep problems
Snoring
Sports performance
COPD
How is breathing connected to weight loss, energy levels, chronic fatigue and anxiety?
There is a close link between breathing and metabolism which is connected to energy and weight. There seems to be a relationship between the amount we eat and over breathing. Exercises designed to stimulate the para sympathetic nervous (PNS) system seem to bring the body back into balance. This PNS stimulation helps to lower anxiety levels, reduce emotional eating and appetite as well as improve the basal metabolic rate. This is through complex interactions between respiratory rate, heart rate, and the increased capacity of the blood to carry oxygen.
What about asthma and breathing difficulties?
This is one of the key reasons people undertake the programme. The mechanics and depth of how we breathe affects the amount of air and blood in our lungs. If we breathe well our lungs will protect us against pulmonary infections and we will generate an important molecule called nitric oxide. This molecule is generated in the nasal passages and is our first line of defence against foreign particles. Nitric oxide is anti-inflammatory, anti-bacterial and anti-viral and it dilates our airways and blood vessels to enhance delivery of oxygen and micronutrients to the tissues. Generating nitric oxide has been found to have significant health benefits especially with regard to chronic and age related disease.
By learning to breathe correctly, improving oxygen uptake and controlling the amount of air you breathe asthma symptoms may reduce or resolve and the need for medication can diminish.
Why does our breathing affect our digestion and our immune function?
Our gut membrane is the barrier between our internal and external world. It is the vital link between what we eat and the nutrients our body digests and absorbs. It’s surface area is as big as two tennis courts but it is delicate, only one cell thick and half the width of a human hair. Most of our immune system is situated just behind this membrane which starts in the sinuses and runs all the way down our throat to the stomach and intestines. It works to protect us from any unwanted substances we may ingest.
Many of us eat on the run, in a rush or whilst feeling stressed. When we learn to breathe correctly we oxygenate our gut so it can relax, digest and function optimally which in turn supports our immunity.
How can changing how we breathe improve our exercise performance?
Many of us gas-out too soon when we exercise. This breathlessness can actually put us off exercising. We instinctively think this is because we can’t get enough oxygen. It has much more to do with being unable to tolerate the build up of carbon dioxide and lactic acid in the body combined with weak respiratory muscles. This chemical oversensitivity can be retrained and reset so the body can do more with less. We can also retrain the mechanics of breathing to improve the strength of our diaphragm, and the inspiratory and expiratory muscles.
What is the Oxygen Advantage® programme?
The Oxygen Advantage® programmeteachesyou the science and the practice of breathing right. You learn the science of breathing and the ‘how to’ practical part which has two stages. The first stage is to assess your breathing and then learn how to retrain and repattern this for optimal function. The second stage of the programme uses exercises which simulate high altitude training. This teaches the body to do more with less, improving athletic performance for both recreational and professional sports people.
Once you have learnt the exercises and reset your breathing receptors you simply incorporate it into your daily activities.
Benefits
The physiological benefits will depend on how your body responds to the core benefits of:
improved breathing efficiency
better airway function and less breathlessness
improved oxygen delivery to muscles and organs
improved nitric oxide production
better circulation
improved functional movement
resetting the parasympathetic nervous system
less breathlessness during exercise
less sensitivity to lactic acid build up
We pay little attention to the way we breathe because it’s such an automatic process. The Eastern philosophies such as yoga and Tai Chi have always taught that it is a key component of health. We have never been taught to address it but with the Oxygen Advantage® programme you will learn the science and the practice from a fully qualified instructor.
You can read more about the Oxygen Advantage® programme here.
Kiesel, P.T. et al (2017) Development of a screening protocol to identify individuals with dysfunctional breathing. The International Journal of Sports Physical Therapy 12(51), DOI: 10.16603/ijspt20170774
Djupesland, P.G. et al. (1999) Nitric oxide in the nose and paranasal sinuses – respiratory tract physiology in a new perspective; Tidsskr Nor Laegeforen 119(27); pp.4070-4072.
Bryan NS, et al. (2017) Oral microbiome and nitric oxide: the missing link in the management of blood Pressure. Current Hypertension Reports:19(4):33.
Stephan BCM, et al. (2017) Cardiovascular disease, the nitric oxide pathway and risk of cognitive impairment and dementia; Current Cardiology Reports: 11;19(9):87.
