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Tuesday 17 January 2023

The effect that every food has in our health is extremely complex; it is multifactorial. In a same person, it could be different, depending on their physical and emotional condition, and evidently, it differs depending on the person. But studying many cases, it is possible to infer the tendency of certain food.
In most of the people, the body usually adapts to the consumption of our daily food, developing a tolerance. Even if these food are unhealthy, the body apparently doesn’t show any adverse effect; the same way that when starting to smoke or consuming alcohol the effects are prominent, but after some time the body gets use to it and it doesn’t react anymore, the same applies to certain food.
In this article I summarize the link between the intake of certain food and our health.
Due to this tolerance that the body develops to certain food that are harmful, in order to experience if a certain food is really good or bad for us, it could be a good idea to avoid eating it during a certain time. The length of time is the necessary amount until the body looses its apparent “tolerance” to it. Then it must be reintroduced it again.
When removing a harmful food it is possible that the person feels better or worse, depending on several factors. But in the reintroduction, it is the moment when the person will feel a worsening, which could happen in some hours or even in some days after the reintroduction started.
Taking into account the following list of possible links, we can be aware and make the relationship between disease and food easily.
I have got this information from my experience as nutritionist. Some links are known by most nutritionists, but most of them are the fruit of my observations, and they are new contributions.
 
Diseases Food
Breast cancer soy (when it is removed from the diet after it has been taken during several years)
Osteoporosis dairy, meat, fish, grains
Cardiovascular diseases fats and oils
Nervousness, insomnia, tachycardia coffee, tea, chocolate
Constipation gluten, carrot, rice, fish. In lesser degree: meat, green leafs
Laxative avocado, citric fruits, fats
Circulatory problems, cold sensitive, Raynaud syndrome fast carbs (sugar, syrup, honey, dried fruit) and slow carbs (starch)
Brittle nails fast carbs (sugar, syrup, honey, dried fruit) and slow carbs (starch)
Nightmares nuts, grains, seeds, dairy
Premenstrual syndrome heggs, nuts, grains, dairy, meat, fish
Lack of memory, mental sluggishness meat, fish
Fatigue and/or muscular pain tomato, bell peeper, citric fruits, kiwi, pineapple
Diuretics vegetables
Somnolence, fatigue, bags under the eyes alcohol, dairy, meat, fish. In lesser degree: green leafs, salt
Headaches dairy, smoked products, alcohol. In lesser degree: salt
Leg pain eggs
Dermatological diseases oils, avocado, coconut, olives, nuts
Liver inflammation dairy, chocolate, fats, banana
Muscular cramps sugar, syrup, honey, dried fruit, excess of fruit
Ophthalmological diseases, conjunctivitis sugar, syrup, honey, dried fruit
Enfermedades de las articulaciones fats and oils
Hemorrhoids fats and oils
Intestinal worms sugar and syrups
Gastrointestinal diseases gluten, dairy, legumes
Kidney diseases herbs and infusions

After reading this list you may ask yourself: then, what can we eat? I think that our best food are  fruit and vegetables, knowing that they can have some undesirable effects too, although the repercussion is much lower compared with the other food. For example, citrus may be excessively laxative and result in some muscular pain and fatigue, as well as tomate and bell peeper; and vegetables are quite diuretic.
















 

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Friday 6 January 2023

The Mediterranean diet is famous for being one of the healthiest in the planet. Comparing the consumption of different food in central and northern Europe with the southern Europe, we can see that there are clear differences regarding nutrition.
The avantages of the Mediterranean diet are usually associated to the extended use of olive oil, the high intake of fish, nuts, whole grains, fruits and vegetables, and the moderation on red meat and sugary food.
In order to elucidate what are the true reasons of the success of the Mediterranean diet, we are going to compare the southern countries such as Spain, Italy, Greece and Turkey with central and northern countries such as Germany, Nederland, Switzerland, Belgium and United Kingdom.
Fruit vs. sugar and dairy

Fruit: 1) Turkey, 2) Belgium, 3) Portugal, 4) Italy, 5) Greece, 6) Spain


Sugar: 1) Belgium, 2) Switzerland, 3) Nederland, 4) Germany, 5) France, 6) United Kingdom (source)

Dairy: 1) Finland, 2) Nederland, 3) Switzerland, 4) United Kingdom, 5) Italy, 6) France


In Spain the dessert is usually fruit. Although having fruit after other food that have a slow digestion, such as meat, fish or grains, is not ideal, it is better than having a dairy product as dessert. For example, the common French dessert is a yogurt or cheese. Fruit is better than a sweet dessert as well, as Swiss or German people do.
Mediterranean countries are found in the list of the top countries of fruit consumption in Europe and at the bottom in sugar consumption, while the northern and central countries are champions in sugar and dairy intake and the last ones in fruit.


Meat vs. fish

In this case the comparison is not so straightforward. Some southern Europe, such as Spain, have a hight intake of fish and a low intake of meat. Germany is a clear case or northern Europe that are high in meat and low in fish.
But other countries fall in the opposite category. Italy, for example, is a southern country with a considerably high meat intake compared with the fish one. And a northern country such as Norway, are champions in fish and low in meat.
The high amount of fish is pointed as one of main keys in two of the healthiest diets: Mediterranean and Okinawa (Japan). But there are other countries where the fish consumption is even higher than Mediterranean and Japan.
In this FAO (Food and Agriculture Organisation) animated graph you will see that the higher consumers of fish per capita from 1962 to 2018 have been Island, Maldives, Kiribati, Hong Kong, Macao and Portugal, exchanging positions depending on the year. Japan has occupied the third and fourth position for many years, but since 2006 it has been losing positions, and last decade it has situated below the top ten. Spain has never been between the top ten consumers of fish, neither any Mediterranean country.
So I don’t think the consumption of fish to be one of the most important reasons of the success of the Mediterranean diet.




Vegetables

1) Turkey, 2) Greece, 3) Spain, 4) Italy, 5) Portugal, 6) France

The amount of vegetables eaten in the Mediterranean area is clearly superior to the amount eaten in the central and northern Europe.


Olive oil vs. butter

In the Mediterranean Europe olive oil is the main fat in cooking, while in northern and central Europe butter and animal fat is the preferred fat.
Contrary to most olive oil advertising, proclaiming to be the main responsible of the reputation of the Mediterranean diet to be so healthy, I don’t think that having a high intake of olive oil benefits the health of Mediterranean people. I think that it is because the olive oil replaces butter, margarine and animal fats, which are much unhealthier than oil.




Rice

1) Turkey, 2) Portugal, 3) Spain, 4) Belgium, 5) Italy, 6) France

The consumption of rice in the Mediterranean Europe is generally higher than in the central and northern Europe.
Rice usually replaces wheat as grain source of carbohydrates. In Spain several different main course of rice based dishes, such as paella, instead of wheat based dishes, such as pasta or pizza.


Whole grains and legumes

I couldn’t find free stats about whole grain consumption in Europe, but as Spanish person that has been in different Mediterranean countries and other European countries, I can affirm that the whole grain consumption is marginal; grains are refined.
Neither I couldn’t find specific data about the consumption of legumes, but it is true that in Mediterranean Europe legumes are more consumed than in the central or northern Europe. It is possible that the replacement of wheat or meat by legumes based dishes to be an advantage in the Mediterranean diet.


Nuts

Although I couldn’t find free stats about the consumption of dried nuts in Europe, I have found the consumption of almonds in Europe:

1) Spain, 2) Nederland, 3) Greece, 4) Tunisia, 5) Italy, 6) Germany (source)

Concerning almonds, it is true that their consumption is higher in the Mediterranean Europe. It is possible that the same applies to hazelnuts, pinenuts and pistacchios.
Nuts are used in Spain to make sweet desserts (such as turrón, polvorones, cocas, mazapán, panellets, tarta de Santiago), in snacks, or even as aperitif. They are also included in some dishes (such as Catalan spinach, stuffed chicken, sauces, pesto). So it is usually a replacement of wheat flour in bakery, desserts and snacks, although it can replace fruit in some desserts or snacks.
For example, in Spain the main ingredient of Christmas sweets is almonds, instead of wheat flour found in Italian panettone, German Stollen, or English ginger cookies.
Again, I don’t think that the properties of nuts by themselves are the advantage of the Mediterranean diet, but because they replace other worse ingredients such as wheat flour.


Conclusion

I think that the keys of the Mediterranean diet are the high consumption of fruit and vegetables, of olive oil instead of butter, of fruit instead of sugar and dairy, of rice and nuts instead of wheat, and occasionally, legumes replacing meat or grains.
I would not give so much relevance to the consumption of fish and whole grains in the Mediterranean diet.

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Thursday 15 December 2022

We use to make responsible of our physical problems to virus, accidents, stress; our mental disorders to a discussion, a disappointment, a sentimental separation... but the incidence that these events, these triggering factors, will have in our health depend on the level of strength of our health in that moment; this is, of the weakening and strengthening factors.
 

 

Weakening, strengthening, and triggering factors


The body is capable of healing and detoxifying itself, provided we don’t exceed its limits. If this were not the case, we wouldn’t survive the vast number of agents attacking our systems daily. When there is an onslaught, usually a chronic one, from which the body is unable to recover, an alarm is raised. The symptoms of an illness show that there may be a danger that exceeds the defence capacity of the organism.

A significant emotional, mental or spiritual strain can remain unnoticed for a long time and thus render a person more vulnerable to other surface-level, secondary factors that exhibit more obvious symptoms. As a result, when these symptoms appear, the person may mistake them for the cause of their disease, while the real, underlying problem remains hidden.

For instance, a person with poor sleep patterns and/or chronic stress could suffer from digestive problems, which may in turn cause another illness – a migraine, for example. This person then focuses all his efforts on following a healthy diet, and he discovers – thanks to a food intolerance test – that he has several food intolerances which cause headaches. By adjusting his diet accordingly, he succeeds in avoiding the migraines. However, this only lasts for a few months… until he develops a new food intolerance, and his headaches reappear. This process will repeat itself until he deals with the root of his problem: the stress and disturbed sleep patterns which are the origin of his increasing food intolerances.

The opposite is possible too, in the case of a person who doesn’t pay much attention to his diet but is very aware of the effects of stress on his health. When his stress increases, he starts suffering from Gastroesophageal Reflux Disease (GERD), stomach ulcers, bloating, etc. He blames his boss and his family for raising his stress levels, but he doesn’t realize that if he had better nutrition, he would be able to withstand these periods of increased stress without suffering from any of these ailments. It is generally thought that one life event provides the trigger for a disease. Upon closer investigation, however, it is usually found that the person already had several pre-existing imbalances in other areas which have weakened the person’s system, providing the basis of a predisposition to a certain disease.

People tend to identify the specific life event as the cause, while the real cause of the illness is the underlying complex of imbalances that were already present, and which gave rise to chronic vulnerability. A disease manifests when there is a predisposition to it, and a subsequent event triggers it. The predisposition has been established due to the weakening factors, and the impulse is given by the triggering factor.

For instance, the consumption of alcohol is a weakening factor for headaches. The triggering factor can be loud noise, or simply waking up in the morning.
 
weakening factor triggering factor illness
inadequate nutrition that weakens the immune system exposure to the influenza virus flu
inadequate nutrition that disrupts neurotransmitters relational conflict with a person depression
inadequate nutrition that weakens bones fall bone fracture
inbadequate nutrition that generates inflammation sleeping in an uncomfortable bed bacl àomn
inadequate nutrition that generates inflammation awkward sitting / sleeping position or movement torticollis
inadquate nutrition plus weak spiritual values the loss of a loved person depression (different to the appropriate sorrow)
inadequate nutrition that weakens the immune system tick bite Lyme disease
repeated antibiotic treatment plus chronic exposure to tobacco smoke in childhood dismissal heart failure
chemicals that harm the skin or mucosa protection exposure to human papilomavirus plantar, hands, genital warts
repeated antibiotic treatment plus chronic exposure to tobacco smoke in childhood exposure to allergens allergies

In the case of immunological hypersensitivity, the triggering factor is the allergen; in sensorial hypersensitivity, the triggering factor can be noise, the sun, a smell, etc.; in hypersensitivity relating to the nervous system, triggers can be stress, intellectual effort, worries, etc.; in the emotional ones it can be relational conflict – a separation, or a critical comment, for example –  In all of the above, the weakening factors are all the different aspects of a person’s lifestyle, all the emotional and physical traumas, as well as toxins the body has been exposed to, both past and present.

One way to isolate an illness’ trigger is to review the few months prior to the start of the disease to identify an important change in that period. These changes can include an emotional conflict, an accident, an extremely stressful situation, a change in diet, a vaccine, etc.

However, if someone has been suffering from an illness for several years, or since their childhood, it can be difficult to remember what could have triggered it. The illness could also have started very slowly, getting gradually worse over a number of years; it could even have existed from birth.

Whatever the case, it is possible for a person to improve their overall lifestyle to ensure that the impact of the disease is as low as possible. Even if the disease is genetic, the expression of the genes (epigenetics) depends on several environmental factors, ranging from nutrition to the emotional state. A weakening factor can switch on a gene, so when the triggering factor occurs the disease is declared; a strengthening factor can switch off a gene, so that even if the triggering factor occurs, the disease doesn’t manifest.

For example, an allergy to nuts, pollen, or any kind of allergy may be activated or de-activated depending on nutrition and lifestyle choices. 

The many vicissitudes of life make it difficult to avoid or prevent the triggering events, as they are beyond our control. The same applies to inherited genetic predispositions. When we suffer from an illness, we usually blame external factors, such as other people, or unfortunate events (a fall, a divorce, an epidemic outbreak, etc.). However, we are the ones who need to assume responsibility for what is happening in our lives. As many great thinkers of our time believe, each person creates their own reality, and attracts positive or negative events with their thoughts. If we work on being internally balanced and physically, mentally, and spiritually strong, not only will the forces of the universe be on our side, but we will feel fortunate, and will have the necessary strength to deal with challenges and unpleasant events as they arise. It is best to work on avoiding the weakening factors, knowing that prevention is better than cure, rather than blaming an unfortunate event for any adversity.
 

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Saturday 8 May 2021


This book is dedicated to those people who suffer from any kind of hypersensitivity - whether it be of an immune, sensorial or emotional nature; though it is a useful book for any person who reads it.
Living Fully Nourished - a good nourishment of the body, mind and spirit - is the key to healing. It is a holistic approach, with nutrition (food) as the main subject.
The Living Fully Nourished method examines weakening and triggering factors as the source of diseases, it reveals to the reader how to know oneself, and offers guidance on putting lifestyle changes into practice. It focuses on hypersensitivities, the main theories surrounding their origin, and how to find and apply the most appropriate treatment to overcome them.

Buy it here
 

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Wednesday 18 November 2020

Le ballonnement est un des affections les plus courantes et généralisés dans la population.
Il est populairement connu que certains aliments, comme les haricots, produisent des gas. Mais il y a des autres aliments qui peuvent donner du ballonnement aussi.
Comment apparaisse le ballonnement et comment le prévenir?
En général, le gas intestinal est relâché par les bactéries qui habitent dans notre intestin, dans le procès de décomposition des aliments qui sont en train d’être digérés, si il s’est produit un sur-développement bactérien et des aliments ont resté bloqués dans l’intestin pendant un temps suffisant pour fermenter ou pourrir.

Étant doné les habitudes d’alimentation actuelles, aller à selle une seule fois par jour ne suffit pas. La quantité de nourriture que nous avalons, trois ou quatre fois par jour, nous aurions besoin d’aller plusieurs fois à selle. Mais une fois, ou même moins, est l’habituelle. À cause de ceci, une grande quantité de déchets reste stagnant dans l’intestin, avec la conséquent fermentation ou putréfaction, causant le ballonnement.

Le sur-développement bactérien est produit à cause de l’important quantité de nourriture qu’ils jouissent. Ils sont nourris par tout produit que notre corps ne peut pas digéré, s’ils ont permis assez du temps. Il y a plusieurs différents raisons pour lesquels nous ne pouvons pas digérer un aliment en concret: peut être il est indigestible, ou il y a une intolérance alimentaire, ou nous avons surpassé la capacité de digestion due à un excès de quantité; ou nous sommes soumis à beaucoup d’stress ou quelque type de malheur; ou en générale, à ce moment la situation du corps n’est pas l’adéquat pour faire une digestion. Quand nourrit, les bactéries se développent dans notre intestin et relâchent du gas pendant son métabolisme, ainsi que des toxines.

Face a ce problème, il y a principalement deux options:

1) Prendre des antibiotiques et/ou antifongiques et/ou traitements comme l’hydrothérapie de colon, pour enlever les bactéries et/ou champignons de l’intestin. Cette option marche assez bien dans le court terme, mais pas au long terme, parce que si l’alimentation reste inchangé les bactéries sont encore nourris. Le même phénomène se passe avec les fourmis au champ; elles viennent de nouveau après les avoir éliminé s’il y a des restes par terre. De plus, ce type de traitements ou médicaments ne peut pas se prolonger très longtemps, même s’ils sont naturels ou des aliments (épices, ail, herbes, etc.).

2) Changer les habitudes alimentaires et/ou l’style de vie de façon à nourrir seulement notre organisme mais pas les mauvaises bactéries. Nous devrions identifier la raison d’un transit intestinal lent et une digestion défectueuse.

Pour améliorer le transit intestinal, il faut écarter les aliments qui le ralentisse et bloque le passage des aliments plus rapides.

Les fruits son digérés beaucoup plus vite que les autres aliments. La viande et le poisson peut tarder jusqu’à trois jours à faire son passage à travers le système digestive, tandis que les fruits le font en 12 à 24 heures. La consommation de viande peut, par conséquent, bloquer le passage des fruits à travers l’intestin. Les amidons et graisses sont aussi problématiques, en prenant plus de temps pour être digérés que les fruits.

Imaginez votre système digestive comme une rue. Au fond de la rue, il y a un camion qui bloque le passage des voitures. Celles-ci klaxonnent, et le bruit dérange le voisinage, qui blâment les voitures. Mais en réalité, le coupable est le camion. Dans la digestion, les voitures représentent les fruits et le camion représente la viande, poisson, féculents et graisses.

Quand les fruits sont bloqués dans le système digestive, elles fermentent, en dégageant des toxines et de gas toxique, qui est à la cause du ballonnement. Malheureusement, nombreux médecins et nutritionnistes diagnose ceci comme SIBO (de  l'anglais Small Intestine Bacterial Overgrowth, ou sur-développement bactérien en l'intestin grêle)  ou une intolérance à la fructose, et ils conseillent une diète FODMAP, laquelle interdit la plupart des fruits et légumes. Mais ceux-ci ne sont pas la source du problème.


Avant d’arrêter de manger de la protéine animale, j’avais de ballonnement avec les fruits et légumes, avec maux d’estomac et problèmes intestinaux. Après quelque temps, j’ai adopté la diète FODMAP, en éliminant les légumes qui contiennent fructants, ainsi que la plupart des fruits. Mais en réalité, le problème n’était pas ces aliments sains, mais la viande et poisson, laquelle était la cause de mon intolérance au fructants et fructose, en induisant le sur-dévélopppement bactérien. Ceux-ci bloquait et retardait le passage des fruits et légumes à travers de l’intestin. Le moment j’ai changé à une diète composé de seulement fruits et légumes, ces problèmes que j’avait associé avec une intolérance au fruits et légumes ont disparu.

Dans les cas où une diète FODMAP est nécessaire, à la place d’enlever les fruits et légumes, il vaut mieux éviter les produits animaux et tous les autres aliments qui ralentissent le transit, comme les graines, spécialement les céréales avec gluten et raffinés.

La lactose des produits laitiers peuvent être un problème aussi pour la plupart des adultes, à cause de la manque de lactase. Dès le moment du sevrage de l’allaitement, la production de cette enzyme diminue progressivement, jusqu’à il disparaît.

Quant au légumes, ils contiennent des oligosaccharides qui sont indigestes.

Il y a une longue liste de conditions à tenir compte pour jouir d’une bonne digestion: éviter l’excès, ne manger pas trop vite et mâcher bien, faire attention avec la combinaison des aliments, etc. Prendre de l’eau a un impact négative sur la digestion, mais la plupart des aliments ont besoin de boire de l’eau parce que ils sont très secs, comme la viande, le poisson, les pommes de terre, les céréales, les légumineuses et les oléagineux. Dans cette article vous trouverez les aspects les plus importants pour avoir une bonne digestion.

Mais la clé est pour éviter le ballonnement est de maintenir un transit intestinal régulier.


 

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