Gluten-containing foods feature in many delicious foods, but it

For cave dwellers a mere 15 000 years ago, hot cross buns and crunchy baguettes were pretty hard to come by! We thrived on meat, fish, greens, berries, nuts, seeds and root vegetables and we did so without a bowl of porridge in sight to tempt us. While our lifestyle might have changed a little since then, our physiology is still the same. We have to pick, shell, mill, knead and bake the ‘golden goodness’ before we let it pass our lips, which is testimony to how ill equipped the digestive system is to process a simple grain. Besides being a notoriously hard shell to crack, wheat and its cousins irritate your gut wall, causing gaps and inflammation in the tight mesh of cells. IBS, low energy and headaches are just a few of the symptoms a carbohydrate junky has to endure.

Gluten free foods used to be cardboard-flavoured squares, only faintly resembling what you and I would call a slice of bread. But since celebrities and pop princesses turned a grain free lifestyle into a fashion statement, shelves are stacked with anything from supposedly guilt free cookies to flourless cakes. But don’t be fooled, gluten free does not equal healthy because such treats are still saturated with sugar and processed fats.

So before you put on your apron, roll up your sleeves and get creative in the kitchen, we have to cover some basics. A good multi vitamin and digestive enzyme should be a regular ritual for any coeliac disease sufferer. The condition often leads to nutrient deficiencies, specifically in iron, folic acid and B12, and malabsorption of other nutrients. Inflammation in the gut is also a common feature and calming supplements such as slippery elm, liquorice root and fish oil can greatly improve digestive complaints.

When deciding to go ‘sans gluten’ it is great to have the whole family on board and with a little skill, even the fussiest eaters won’t be able to tell the difference. Breakfast often presents the first challenge and an obvious option would be eggs of some sort. But what if your taste buds fancy a bit of sweetness on a Sunday morning? There is no need to mess around with gluten free pancake batters, just whisk up 3 eggs, 3 tbsp of gluten free oatmeal, 3 tbsp of ground almonds and a drizzle of honey. Fry in a little coconut oil, serve with chopped bananas and berries and I promise you it won’t take longer than 5 minutes! Substitute the almonds and honey for spring onions, grated cheese and a sprinkle of chilli and you have a fantastic snack that will fit in your lunchbox!

Now that breakfast is sorted, the eleven o’clock snack time is looming large. It’s best to stick to raw nuts, seeds, natural live yoghurt or homemade hummus with vegetable sticks. Pre-packed gluten free snack bars are not worth a second look, as they will deliver the same sugar hit as a Mars bar.

Gluten free flour is now widely available and a great ingredient for every cake, sponge and bread. Eating out represents the greater challenge because gluten is a popular ingredient, used as a binder in sauces, gravies and batters. Even roast potatoes can contain a gluten coating to give them their crunch. On such occasions, taking a gluten-digesting enzyme called gluten protease may avoid discomfort and could be a life saver. Even though this enzyme can turn a dreaded meal out into a feast worthy for a king, it is not to be regarded as a free ticket to fill up on daily bread.

Once you have embraced your gluten free lifestyle and have learned to ignore the mere existence of wheat and its relatives, the benefits felt will mean you’ll never look back. A smooth digestion, improved overall health and even weight loss will make your new eating habits even more enjoyable.

Lola Renton is a leading Nutritional Therapist (BSc Hons) and product consultant with a passion for anything edible. She is a published health writer for national publications and international magazines and a down-to-earth blogger in cyber space. In the confusing and contradicting world of nutrition, it is her aim to set the record straight and serve her followers delicate pearls of nutrition on an entertaining, light hearted plate.

According to the Scottish IQ Study, where subjects started out with a similar IQ aged 11, those consuming more fish oil received an 11 point cognitive advantage over the 50-year study, whereas those with the lowest oily fish intake displayed a 5 point drop.

As a new parent, many challenges await. Behavioural disorders such as autism, ADD and ADHD are on the rise and it can take many years of suffering before receiving the right diagnosis. A growing number of parents are now seeking alternative treatment options because of a general disappointment with mainstream medicine. In the last decade, overwhelming evidence has emerged that supports dietary and nutritional interventions in children with behavioural disorders.

The right foods can not only have a dramatic effect on a child’s social skills but also on their IQ. And let’s be honest, who doesn’t want to raise a little Einstein? Just as genetics and the right socio-economic climate play a vital role, so does choosing a fillet of salmon instead of a deep-fried chicken wing in pushing your bundle of joy up the IQ ladder. An interesting study from Scotland bears this out: typically, this country is not known for its healthy population or pioneering nutritional standards, but the Scottish IQ Study in 2004 showed astonishing results. In 1947, scientists decided to measure the IQ of every child in Scotland. More than 50 years later, researchers identified 350 of those children – now men and women in their 60s – and evaluated their diet and red blood cells for omega 3 concentration.  While all 350 retested subjects started out with a similar IQ aged 11, those consuming more fish oil enjoyed an 11 point cognitive advantage. In addition, those with the lowest oily fish intake displayed a 5 point drop.

Since 1947 many studies have confirmed the benefits of fish oil, specifically EPA and DHA. They are the primary components of phospholipids which constitute neuronal cell membranes. By keeping these membranes flexible and healthy, omega fatty acids have the potential to improve conditions such as autism, ADHD, ADD, Alzheimer’s and depression. So far, research in children with behavioural problems has mainly focused on DHA but more recently, findings have supported EPA as a more beneficial compound.

It is not only the fish on your child’s plate that can make a difference –  other more popular foods may play a role as well. Most children with behavioural disorders also have digestive complaints. During childhood, the barriers that separate the gut from the bloodstream and the bloodstream from the brain (the Blood Brain Barrier) are still developing and very fragile. A compound called zonulin acts as an intestinal gate-keeper, letting nutrients pass and denying access to unwanted material. Gluten from grains and casein from milk stimulate zonulin release, making the gut more permeable. As a result, gluten and casein particles, so called peptides, are allowed to swim up your child’s bloodstream and slip into the brain to wreak havoc. These milky, grainy peptides can attach to opioid receptors and send rather confusing messages to the nerve centre. The brain has a habit of confusing them with opioid drugs such as heroin and morphine (and you wouldn’t give those to your precious brood); such opioid-like compounds interact with areas in the brain’s temporal lobes, interfering with speech, auditory integration and cognitive function. They also decrease the ability to feel pain and many autistic children are actually addicted to wheat and dairy. Most children with dairy or wheat intolerance also have an issue with related peptides, exerting an opioid-like effect. However, some may not show any intolerance and still have a peptide problem, and vice versa.

The right foods can not only have a dramatic effect on a child’s social skills but also on their IQ.

In either case, changing your child’s diet has the potential to make the biggest difference yet. Going gluten- and dairy free is a challenge for the whole family and a certain amount of creativity is needed to venture into new food territories. Start by focusing on breakfast as the most important meal of the day. Many studies have shown that a balanced breakfast can improve concentration, performance and memory in schoolchildren and getting this step right is half the battle. Firmly lock away the morning cereal and whip up an omelette with lots of greens and mushrooms. Gluten free porridge is available in all major supermarkets and, sprinkled with nuts, seeds and blueberries, it provides slow releasing energy and a generous helping of brain nutrients.  Breakfast smoothies are an all time favourite with children and they present the perfect opportunity to hide less loved vegetables. Blend chunks of apple, pear, banana, avocado and some peanut butter with oats, almond milk and cinnamon for a brain nourishing breakfast treat. Sugary cereals will soon be a thing of the past, as your little ones will discover new flavours and better nutrition, paving the way for that Nobel Prize in the future.

Lola Renton is a leading Nutritional Therapist (BSc Hons) and product consultant with a passion for anything edible. She is a published health writer for national publications and international magazines and a down-to-earth blogger in cyber space. In the confusing and contradicting world of nutrition, it is her aim to set the record straight and serve her followers delicate pearls of nutrition on an entertaining, light hearted plate.

Homocysteine is an amino acid derivative of methionine, an essential amino acid obtained from protein-rich foods such as meat, eggs and fish.   The amount of homocysteine found in the blood is best known as a predictive marker of

New research suggests there is a link between cardiovascular disease and depression.

cardiovascular health status, with high levels recognised as a reliable risk factor for developing cardiovascular disease [1].    Homocysteine lowers levels of nitric oxide, a gas that is critical to maintaining healthy and flexible arterial walls. In addition, elevated homocysteine directly damages cholesterol, affecting arterial walls, causing them to thicken which, over time, can lead to atherosclerosis.  With elevated homocysteine levels generally linked to cardiovascular health, the health impact of poor homocysteine status is becoming increasingly recognised in many other disease states and conditions, including neurological disease [2, 3] , diabetes [4] and even mental health disorders such as clinical depression [5, 6].

Homocysteine recycling

Normally, homocysteine is converted into SAMe (S-adenosyl methionine), which recycles back to methionine or, alternatively, is converted to cysteine and then glutathione. SAMe is involved in several important processes, including the production and breakdown of the mood regulating neurotransmitters, whilst glutathione is a powerful antioxidant acting as a detoxifying agent.  The recycling of homocysteine requires several important nutrients, of which folate and vitamins B6 and B12 appear to be essential.    Being deficient in any one of these key B vitamins may reduce the conversion of homocysteine to SAMe and glutathione levels, leading to an accumulation of homocysteine.

High homocysteine levels and the impact on antioxidant status

Glutathione is one of the body’s most potent antioxidants, acting to “mop up” potentially harmful molecules known as free radicals – unstable free-floating electrons that, when not attached to other molecules, are capable of causing damage to cell membranes.   If the body produces too many free radicals and ‘oxidative stress’ becomes unmanageable, it can lead to disease initiation and progression and can even speed up the ageing process.   Glutathione also acts to regenerate other antioxidants including vitamins C and E; less glutathione therefore means low antioxidant activity, cells produce more inflammatory by-products and the body is more susceptible to damage by free radicals.

Homocysteine and mood

In addition to the impact on physical health, low SAMe levels as a result of high homocysteine can have a profound effect on mental health status.   SAMe is known as a ‘methyl donor’ and the process of methylation is an essential function for maintaining active neurotransmitters, hormones and phospholipids that make up cell membranes and that are needed for normal cognitive function.  SAMe also increases the action of several neurotransmitters including dopamine and serotonin and has been clinically shown to improve memory-related cognitive symptoms in depressed patients [7]. In addition, SAMe increases membrane fluidity with positive outcomes for the various mechanisms involved in neurotransmission [8].   In addition, by increasing the production of glutathione, SAMe has a potential role in increasing antioxidant status, which is itself beneficial for reducing oxidative stress within the brain, important for the maintenance of neuronal health. [9].

Folate and vitamins B6 and B12

Depression is a leading cause of disability worldwide with depressive symptoms common in later life.

A decreased intake of B-vitamins may result in an accumulation of homocysteine and in a decreased synthesis of neurotransmitters in the brain, likely contributing to mechanisms related to the onset and progression of depression symptoms.   Not surprisingly, an association between low blood levels of B-vitamins or high serum homocysteine levels and a higher prevalence of depressive symptoms has been reported in numerous studies [10-12]. Furthermore, low glutathione levels and lowered antioxidant status may lead to an increase in oxidative stress and have also been implicated in the structural changes observed in the brains of depressed individuals [13, 14].   Unsurprisingly, given that homocysteine plays a role in both cardiovascular disease and depression risk, there is a link between the two.  For example, medically healthy individuals who suffer from depression are at a significantly higher risk of developing heart attacks and strokes later in life [15].

Regulating homocysteine

There is a plethora of evidence supporting the link between elevated circulating homocysteine and an increased risk of vascular diseases, especially heart attack and stroke. It seems, however, that the destructive nature of homocysteine is not limited to just that of cardiovascular health outcomes, with common biological changes involved in both depression and life-threatening cardiovascular disease.   Regulating homocysteine levels via increased intake of folate, and vitamins B6 and B12 has the ability to increase antioxidant status, reduce inflammation and increase the methylation processes imperative to the production of neurotransmitters required for normal cognitive function.   Animal products provide good sources of B-vitamins, particularly B12 and B6 and a variety of plant sources are also excellent providers of vitamin B6 and folic acid.   As B12 is only found in animal products, vegetarians (and particularly vegans) are at risk of developing B12 deficiency and must rely on yeast-derived sources (such as marmite!) to ensure adequate levels are maintained.

Even with adequate intake, various factors such as stress, alcohol and the over-consumption of junk food, fast-food and processed food can deplete levels.  Given that it only takes low levels of just one of these 3 important vitamins to have a negative impact on homocysteine recycling, supplementing daily with a combination of the three, and in therapeutic doses, may be the optimal way to ensure homocysteine levels are kept in check.

References

1. Strain JJ, Dowey L, Ward M, Pentieva K, McNulty H: B-vitamins, homocysteine metabolism and CVD. The Proceedings of the Nutrition Society 2004, 63:597-603.

2. Diaz-Arrastia R: Homocysteine and neurologic disease. Archives of neurology 2000, 57:1422-1427.

3. Seshadri S, Beiser A, Selhub J, Jacques PF, Rosenberg IH, D’Agostino RB, Wilson PW, Wolf PA: Plasma homocysteine as a risk factor for dementia and Alzheimer’s disease. The New England journal of medicine 2002, 346:476-483.

4. Becker A, Smulders YM, van Guldener C, Stehouwer CD: Epidemiology of homocysteine as a risk factor in diabetes. Metabolic syndrome and related disorders 2003, 1:105-120.

5. Bottiglieri T, Laundy M, Crellin R, Toone BK, Carney MW, Reynolds EH: Homocysteine, folate, methylation, and monoamine metabolism in depression. Journal of neurology, neurosurgery, and psychiatry 2000, 69:228-232.

6. Folstein M, Liu T, Peter I, Buell J, Arsenault L, Scott T, Qiu WW: The homocysteine hypothesis of depression. The American journal of psychiatry 2007, 164:861-867.

7. Levkovitz Y, Alpert JE, Brintz CE, Mischoulon D, Papakostas GI: Effects of S-adenosylmethionine augmentation of serotonin-reuptake inhibitor antidepressants on cognitive symptoms of major depressive disorder. European psychiatry : the journal of the Association of European Psychiatrists 2012, 27:518-521.

8. Hirata F, Axelrod J: Phospholipid methylation and biological signal transmission. Science 1980, 209:1082-1090.

9. Tchantchou F, Graves M, Falcone D, Shea TB: S-adenosylmethionine mediates glutathione efficacy by increasing glutathione S-transferase activity: implications for S-adenosyl methionine as a neuroprotective dietary supplement. Journal of Alzheimer’s disease : JAD 2008, 14:323-328.

10. Tolmunen T, Voutilainen S, Hintikka J, Rissanen T, Tanskanen A, Viinamaki H, Kaplan GA, Salonen JT: Dietary folate and depressive symptoms are associated in middle-aged Finnish men. The Journal of nutrition 2003, 133:3233-3236.

11. Tolmunen T, Hintikka J, Voutilainen S, Ruusunen A, Alfthan G, Nyyssonen K, Viinamaki H, Kaplan GA, Salonen JT: Association between depressive symptoms and serum concentrations of homocysteine in men: a population study. The American journal of clinical nutrition 2004, 80:1574-1578.

12. Sachdev PS, Parslow RA, Lux O, Salonikas C, Wen W, Naidoo D, Christensen H, Jorm AF: Relationship of homocysteine, folic acid and vitamin B12 with depression in a middle-aged community sample. Psychological medicine 2005, 35:529-538.

13. Rawdin BS, Mellon SH, Dhabhar FS, Epel ES, Puterman E, Su Y, Burke HM, Reus VI, Rosser R, Hamilton SP, et al: Dysregulated relationship of inflammation and oxidative stress in major depression. Brain, behavior, and immunity 2012.

14. Maes M, Mihaylova I, Kubera M, Uytterhoeven M, Vrydags N, Bosmans E: Lower whole blood glutathione peroxidase (GPX) activity in depression, but not in myalgic encephalomyelitis / chronic fatigue syndrome: another pathway that may be associated with coronary artery disease and neuroprogression in depression. Neuro endocrinology letters 2011, 32:133-140.

15. Glassman AH: Depression and cardiovascular comorbidity. Dialogues in clinical neuroscience 2007, 9:9-17.

It can be tough making healthy food choices!

The same rule applies to the ‘mid morning madness’.  You‘ve just dropped the kids at school, you’ve done the shopping and you’ve walked the dog.  You haven’t even noticed that not so much as a mere morsel has passed your lips and, as anxiousness and irritability are rearing their ugly heads, by nightfall you are plagued by anxiety and restlessness. Sound familiar?

If you described situations like these to your GP, most of us would walk away with a goody bag of antidepressants.  Extensive research has shown that these types of drugs only bring limited benefit and the side effects often largely outweigh any positive effects. Looking at alternatives, you might have come across 5 HTP – a form of mood-enhancing tryptophan – and a herbal remedy called St John’s Wort. Magnesium, B vitamins and fish oils are also often recommended for mental health and certain combinations have shown very promising effects. But before delving into the science of individual nutrients and their biochemical activity, it’s important not to miss the simplest and most straightforward steps you can take to manage your mood.

Balancing blood sugar levels, controlling sugar intake and thereby regulating the release of insulin and glucagon will quite likely improve your symptoms in a matter of days. Mood swings, irritability and anxiety can have many causes, but whether your daily ups and downs are due to hormonal imbalance, excessive stress or skipping breakfast, controlling your blood sugar levels is the firm foundation of a happy and relaxed mind.

All neurotransmitters, including serotonin and dopamine, are produced from amino acids in the foods we eat. Serotonin is regarded as the most famous of the ‘happy hormone ‘ bunch, but it’s thanks to dopamine that  we experience pleasure, alertness, concentration, creativity, drive and clear thinking. Chocolate has been shown to raise serotonin levels but also increase dopamine production, triggering our pleasure and reward centres in much the same way as certain illegal drugs do. But chocolate has another trick up its smooth and silky sleeve….it contains lots of sugar!

Sugar triggers a release of insulin, a hormone which mops up sugar molecules and escorts them out of the blood stream and into the cells. The more sugar that’s circulating around your body (think a bar of Double Caramel Galaxy), the more insulin your body needs to produce. A peak of insulin secretion is followed by a steep drop in blood sugar, which often leads to cake and biscuit binges and a very snappy, irritable YOU. Insulin is not only in control of sugar concentrations in the blood, high levels also encourage clearance of all amino acids except one, tryptophan. If a lot of tryptophan is available, your body will make a lot of serotonin, which is not necessarily a good thing. Symptoms of high serotonin levels include nervous tension, confusion, drowsiness, low mood, lack of will power and poor appetite control. When looking at the science, it becomes clear that poor blood sugar control coupled with high serotonin levels spells disaster! A constant release of serotonin can deplete levels in the long term and lead to an increased rate of depression in diabetics.

A state of low blood sugar is perceived by the body as acute stress. It presents an emergency situation and your brain will send signals to your adrenal glands to release adrenaline. Adrenaline has the ability to release sugar out of glycogen storage pockets to supply you with more energy. Ever heard of a mother displaying near super human strength while lifting a car to save her baby? That is a prime example of just how powerful adrenalin can be, but there are side effects when levels are elevated. Excessive amounts of this stress hormone surging through your body will often result in hunger pangs, anxiety, tension, headaches and aggressive behaviour. A combination of low blood sugar levels and high adrenaline is even associated with alcoholism and some psychotic disorders like schizophrenia.

It may seem like you are trapped in a vicious circle of mood swings, sugar highs and serotonin lows but a possible solution to the problem is literally presenting itself on a plate. The most important step you can take to balance your blood sugar levels is to include a portion of good quality protein with every meal. That might include eggs, goat’s cheese, chicken, fish or lean beef – the choice is yours. Protein will slow down the rate of sugar released from carbohydrates, preventing insulin spikes and keeping you fuller – and happier – for longer. A good serving of amino acids from these protein foods will also supply the body with essential building blocks for all neurotransmitters including dopamine, acetylcholine and GABA, which all exert calming and pleasurable effects. In practice this translates into porridge with nuts and seeds, brown rice with green leaves and chicken, apple wedges smothered in peanut butter or carrot sticks with a generous helping of hummus. If you get this simple step right, you will be able to enjoy the occasional sweet treat without the threat of panic attacks, tension headaches or dangerous road rage. Surely that’s good for all of us.

Lola Renton is a leading Nutritional Therapist (BSc Hons) and product consultant with a passion for anything edible. She is a published health writer for national publications and international magazines and a down-to-earth blogger in cyber space. In the confusing and contradicting world of nutrition, it is her aim to set the record straight and serve her followers delicate pearls of nutrition on an entertaining, light hearted plate.

Raw vegan Ann has been a vegetarian for most of her life. Far from experiencing the health enhancing benefits usually associated with being vegetarian, Ann was borderline obese with high cholesterol, high blood pressure and dangerously high body fat. In addition, she was suffering from chronic constipation and kidney stones that she describes as more painful than childbirth. Ann was also suffering from quite severe depression; looking back, she realises now this was mostly due to her diet, which was massively lacking in vital nutrients.  Ann had been living on a diet of (mostly) bread and cheese, with very few vegetables other than potatoes. After a series of tests revealed she was at high risk of a number of chronic diseases, Ann vowed to turn her life around and discover the best version of herself she could be and achieve optimum health. Not wanting to compromise on her vegetarian values, she extensively researched the best alternative lifestyle she could get without including animal products in her diet. Seven years ago she embarked on a journey into raw veganism and has never looked back. Her body weight has dropped by over 20kg and her BMI is down from nearly 29 to 21.5, which is considered ideal and her blood pressure is now in the healthy range. Recent testing has had Ann’s doctors stunned by the amazing results; she is, in some respects, now one of the healthiest people they have ever tested. Ann is now a high energy, very happy, fit and healthy 55-year-old woman with health stats that could rival many 20 year olds.

All of this has not, however, come easy. Ann has dedicated the last 7 years of her life to making sure she is not one of the 70% of the population who will fall foul of a myriad of age-related disorders and that she will enjoy optimal health well into old age. Integral to Ann’s health is a carefully planned and diverse diet containing a huge range of raw ingredients to provide all her nutrient needs. In addition, Ann exercises every day and helps keep stress levels low with daily meditation. Below, Ann shares with us her daily routine for achieving optimal vegan health.

“On rising I skin brush to stimulate the lymphatic system and drink a pint of warm water (1/4 pint of boiled water topped up to a pint with room temperature filtered water) with 1 tsp organic apple cider vinegar- this is to stimulate my digestive juices and hydrate my body. I then prepare another pint of warm water to take outside with me to start my exercises.

My exercise regime has increased considerably since the beginning of this year following an injury I sustained to my lower back (I was trying to help lift a wood burner out of a car boot and it was much heavier than expected!). I was so shocked at how incapacitated I was, I couldn’t even get my own shoes on, that I was determined to strengthen my core muscles so that I would not end up walking like an old person.

My youngest son is a personal trainer and he gave me some weight resistance exercises to do to strengthen my core. I have subsequently added:

• Bouncing on a rebounder for 10 minutes broken down into 4, 4, 2; this is amazing for strengthening the bones and pumping the lymphatic system, thus boosting the immune system.
• Leg Master to firm up and shape my leg muscles, as well as tighten my buttocks and stomach. I do 1 minute before the rebounder and a minute between each set of bounces and a minute at the end. They say that a minute a day will work wonders so I think that 4 will work even quicker!

Before I do the next section of my exercise regime I have a 1/3 of a Cantaloupe melon cut into cubes providing vitamins A, C, and folic acid.

I then do a series of stretching moves as my knees have become arthritic and I found it impossible to sit on my heels; going up and down stairs had also become painful.  I can now do the resting Swan posture in Yoga, which is brilliant.

Following my stretches I eat a previously prepared fruit mousse. The one this morning was:

• Blackberries, blackcurrants, red grapes, black cherries (from fruits of the forest frozen selection) blended with cashew nuts, coconut oil and maple syrup: very high in antioxidants, thiamine and zinc. Coconut oil is a medium-chain fatty acid, which is used by the liver  for energy, will not be laid down as fat and is fabulous for lubricating the joints..

After this I meditate for half an hour; this always leaves me feeling fabulous and knowing that all is well.

Next I prepare either a Green Juice or a Green Smoothie, using ingredients like these:

• Juiced: Spring Green leaves; 1/3 cucumber; 2 sticks celery; 1 large carrot and 1 Braeburn apple. I then transfer the juice to a blender and add 1/2 avocado. To this I add my supplements:
  •  Vitamin B12, Juice Plus Veg, fruit and berries (I empty the content of the capsules into the juice. This adds 26 varieties which have been proven to be bioavailable through 27 scientific studies*) zinc, glucosamine sulphate, grapefruit seed extract and powdered kelp
  • After blending this I take out a spoon of the mixture and drip 2 drops of vitamin D3 onto it and take that directly so as not to lose it in the mixture, then I have 2 Echiomega capsules, made by Igennus Healthcare Nutrition.
  • All of this gives me vitamin A, C, E, K, B6, B12, niacin, folic acid, pantothenic acid and biotin plus manganese and molybdenum from the cucumber juice and amino acids from the celery juice, and essential fatty acids.
  • This will help to regulate blood pressure, reduce inflammation, treat eczema, acne and water retention.

I ‘chew’ my juices, as saliva is part of the digestion process and people who gulp tend to end up with more gas.

Later in the day I have my equivalent of tea and cheese on toast, which is what my standard daily diet used to be. Now I have one slice of organic sunflower seed rye bread and two slices of sprouted Spelt bread lightly toasted and spread with pure sunflower spread (free from trans fats). Onto those I spread my homemade spreadable cheese.

• In a small bowl mix 1 tbs nutritional yeast flakes; 1 tbs tahini; 1 tsp Tamari and a drop of water. Mix well.  This is high in all of the B vitamins including B12 if you get the Blue Engevita or Red Star version of yeast flakes; these are what Raw Vegans use for a cheesy flavour and as an ex cheese addict I can tell you that I would never go back to the dairy version, having tasted this. The tahini provides calcium, copper, iron and potassium.

When I ate the standard versions of tea and cheese on toast I used to suffer with terrible sinus issues and chronic constipation and bloating. Now I have none of those problems!

The tea I drink is always herbal, usually Liquorice Mint, so I don’t have milk and sugar and I haven’t had any caffeine in 12 years.  Caffeine adds to stress on the adrenals which in turn increases the stress levels in the body, raising the cortisol levels and interfering with the production of insulin, which can make losing weight very difficult.

Despite the changes I have made, I love the fact that I can still eat in similar ways to how I used to but now I have discovered or created healthy versions.

For example, I love chocolate, even more now I’ve discovered that raw cacao is incredibly good for lifting your mood as it contains theobromine and serotonin and is very high in Magnesium, so it’s really good for your heart too. I often make raw vegan chocolate orange brownies – not only are they not cooked but they don’t contain any wheat or sugar either. For special occasions I have found a whole range of chocolates including a delicious range of truffles by “Booja Booja” that are also, of course, free from sugar. I consider myself to be a decadent epicurean as I love quality food and eat whatever I want to but without any repercussions.

This evening I will eat a mixed green salad made with spinach, Chinese leaves, coriander leaf and rocket as these will give me so many amino acids I will be busy making my own protein out of them.

My energy levels and health have soared with each step I have taken and this will just keep getting better and better!

Since increasing my nutrition levels and ensuring that I am in the optimum state to absorb them, my depression has completely lifted and I no longer have any of the health issues that used to plague my life.”

Ann is so passionate about the health benefits of living as a raw vegan that she has trained as a Raw Food Coach as well as a Law of Attraction life coach and now uses her skills and knowledge to help people to achieve their health dreams.

To find more about Ann’s journey and how raw vegan foods could help you achieve optimal health, together with some delicious recipes, visit Ann at www.sparklingenergy.co.uk.

Levels of CoQ10 within the body peak around the age of 20, after which they begin to decline.

therefore essential, not only for the potential therapeutic outcomes, but also to ensure the best value for money.  Be cautious about cheaper and seemingly ‘value for money’ versions, as you may actually be wasting your money.  Here we discuss CoQ10’s role in energy production and as an antioxidant, highlight areas where increasing intake may be beneficial, as well as detailing how to spot a quality ‘therapeutically viable’ product from the many different products currently available.

The energy powerhouse

There are many reasons that people may experience low levels of energy – with diet, lifestyle and illness all key influencers.  But if you have been putting your low energy levels down to too little sleep, ongoing stress or just feeling under the weather, you might want to think a little deeper. Our food provides the fuel that gives us energy, but if the body is simply inefficient at converting food into energy (even if your diet is wholesome and nutritious) then it may be worth looking at measures that can be taken to improve the process that ultimately fuels our everyday functions at both the cell and molecular levels.

The first port of call is to the humble mitochondria – tiny structures within cells often referred to as the cell ‘powerhouse’ due to their generation of adenosine tri-phosphate (ATP) – the energy molecule upon which all cellular functions in the body depend.   Normal mitochondrial function is essential for optimal energy production; indeed, mitochondrial dysfunction may lead to decreased ATP production and thus to low energy and fatigue.  Normal mitochondrial function relies on the successful input from several ‘team players’ which participate in a series of reactions, transferring molecules called electrons from a donor molecule to an acceptor molecule and, collectively as the ‘electron transport chain’, culminate in the release of energy.

Coenzyme Q10 deficiency and energy

One of the major team players is a vitamin-like nutrient called coenzyme Q10 (CoQ10), which is found embedded in the mitochondrial cell membrane.  As part of the energy making process, CoQ10 acts to shuttle electrons through a series of reactions culminating in the production of ATP.  As CoQ10 accepts electrons, it becomes ‘reduced’ (to ubiquinol) and as it gives up electrons, it becomes ‘oxidised’ (to ubiquinone).  As long as the body is fuelled (in the form of food), and CoQ10 is present, it’s a perpetual energy process.  If, however, CoQ10 levels become depleted, the production of ATP is significantly affected.  For many people, low energy and fatigue may simply be a symptom of CoQ10 deficiency.

Ubiquinol – the potent antioxidant

Another major benefit of ubiquinol is its powerful antioxidant activity,  “mopping up” potentially harmful free radicals – unstable free-floating electrons that, when not attached to other molecules, are capable of causing damage to cell membranes.  Approximately 96% of total CoQ10 is found as ubiquinol, reflecting the importance of the reduced, antioxidant form over the oxidised form [1].  Ubiquinol also plays a role in the function of other antioxidants, including vitamin E and vitamin C.  Antioxidants only work if they are in their reduced forms.  If they (and CoQ10) are oxidised, they have no antioxidant capacity because they do not have a free electron to donate to a free radical.  Once an antioxidant has given up its free electron to stabilise a free radical, it needs to be regenerated in order to become functional again.  By handing over electrons to the oxidised version of vitamins E and C, and thus converting back to their reduced forms, ubiquinol regenerates their antioxidant potential.

Why supplement with CoQ10 or ubiquinol?

Whilst the body can make CoQ10, levels within the body peak around the age of 20, after which they begin to decline. Interestingly, the body’s ability to convert ubiqinone into ubiquinol also diminishes with age.   Furthermore, anyone with high cholesterol who is taking a class of drugs called HMG-CoA reductase inhibitors (commonly known as statins) will have difficulty in manufacturing CoQ10.  This is because the enzyme targeted by statins is responsible for both the production of cholesterol and CoQ10.  Statins, whilst  reducing cholesterol, may simultaneously cause side effects associated with CoQ10 deficiency, including muscle pain, muscle weakness and general symptoms of fatigue. [2] Supplements therefore offer a convenient and effective way of increasing CoQ10 levels, increasing energy production and overcoming statin-induced symptoms. [3]

Which supplement is most beneficial?

A plethora of scientific studies have shown ubiquinol, the antioxidant version of CoQ10, to be superior to ubiquinone at both the cellular and molecular levels. Since both ubiquinone and ubiquinol are lipid-soluble nutrients, however, their absorption and bioavailability are generally poor.  As such, high amounts are needed to achieve the blood plasma levels needed for therapeutic outcomes.  The form of CoQ10  most commonly available is ubiquinone, in doses of as little as 30 mg, in powder form or dispersed in oil suspensions in an attempt to increase bioavailability.  Whilst a product containing ubiquinol will achieve superior results over one containing ubiquinone, the clinical outcomes of treatment with ubiquinol can be further enhanced by increasing its bioavailability.   Indeed, converting ubiquinol to a water- soluble (solubilised) form allows superior uptake over a non-solubilised version.  In addition, by combining solubilised ubiquinol with a unique delivery system that works to mimic the naturally occurring transport system of the intestine (known as VESIsorb^TM technology), unprecedented levels of absorption, tissue distribution, and superior health benefits can be achieved – far superior to that of any other form of CoQ10 available on the market.

Superior bioavailability for superior health benefits

Supplementing with colloidal-solubilised ubiquinol leads to blood serum levels of CoQ10 up to six times higher than comparable doses of standard CoQ10 supplements. [4] Increasing ubiquinol levels with this novel delivery system increases energy levels and improves the activity of the body’s high-energy tissues, such as the heart, skeletal muscles, liver and brain.   Ubiquinol supplementation is particularly useful for conditions where mitochondrial dysfunction and coenzyme Q10 (CoQ10) deficiency are implicated, such as Chronic Fatigue Syndrome [5] and Fibromyalgia [6].  In addition to fighting fatigue, ubiquinol’s potent antioxidant activity may also be of additional benefit in cardiovascular disease, neurological diseases such as Parkinson’s disease and diabetes. [7-11]

Summary

Supplementing with colloidal-solubilised ubiquinol overcomes issues associated with bioavailability and offers huge potential for maximising the blood plasma levels that are required for increasing and maintaining energy levels as well as providing antioxidant support.   Given that there is age-related decline in total CoQ10 levels and in the body’s ability to convert ubiquinone to ubiquinol, supplementing with Igennus Ubiquinol-QH would benefit anyone over the age of 20 but particularly individuals aged 40 years and over and certainly anyone taking cholesterol-reducing drugs.

References

1. Tang PH, Miles MV, DeGrauw A, Hershey A, Pesce A: HPLC analysis of reduced and oxidized coenzyme Q(10) in human plasma. Clinical chemistry 2001, 47:256-265.

2. Fernandez G, Spatz ES, Jablecki C, Phillips PS: Statin myopathy: a common dilemma not reflected in clinical trials. Cleveland Clinic journal of medicine 2011, 78:393-403.

3. Fedacko J, Pella D, Fedackova P, Hanninen O, Tuomainen P, Jarcuska P, Lopuchovsky T, Jedlickova L, Merkovska L, Littarru GP: Coenzyme Q10 and selenium in statin-associated myopathy treatment. Canadian journal of physiology and pharmacology 2013, 91:165-170.

4. Liu ZX, Artmann C: Relative bioavailability comparison of different coenzyme Q10 formulations with a novel delivery system. Alternative therapies in health and medicine 2009, 15:42-46.

5. Maes M, Mihaylova I, Kubera M, Uytterhoeven M, Vrydags N, Bosmans E: Coenzyme Q10 deficiency in myalgic encephalomyelitis/chronic fatigue syndrome (ME/CFS) is related to fatigue, autonomic and neurocognitive symptoms and is another risk factor explaining the early mortality in ME/CFS due to cardiovascular disorder. Neuro endocrinology letters 2009, 30:470-476.

6. Cordero MD, Alcocer-Gomez E, de Miguel M, Culic O, Carrion AM, Alvarez-Suarez JM, Bullon P, Battino M, Fernandez-Rodriguez A, Sanchez-Alcazar JA: Can Coenzyme Q10 improve clinical and molecular parameter in Fibromyalgia? Antioxidants & redox signaling 2013.

7. Lance J, McCabe S, Clancy RL, Pierce J: Coenzyme Q10–a therapeutic agent. Medsurg nursing : official journal of the Academy of Medical-Surgical Nurses 2012, 21:367-371.

8. Lee BJ, Lin YC, Huang YC, Ko YW, Hsia S, Lin PT: The relationship between coenzyme Q10, oxidative stress, and antioxidant enzymes activities and coronary artery disease. TheScientificWorldJournal 2012, 2012:792756.

9. Mancuso M, Orsucci D, Volpi L, Calsolaro V, Siciliano G: Coenzyme Q10 in neuromuscular and neurodegenerative disorders. Current drug targets 2010, 11:111-121.

10. Chai W, Cooney RV, Franke AA, Shvetsov YB, Caberto CP, Wilkens LR, Le Marchand L, Henderson BE, Kolonel LN, Goodman MT: Plasma coenzyme Q10 levels and postmenopausal breast cancer risk: the multiethnic cohort study. Cancer epidemiology, biomarkers & prevention : a publication of the American Association for Cancer Research, cosponsored by the American Society of Preventive Oncology 2010, 19:2351-2356.

11. Chai W, Cooney RV, Franke AA, Caberto CP, Wilkens LR, Le Marchand L, Goodman MT, Henderson BE, Kolonel LN: Plasma coenzyme Q10 levels and prostate cancer risk: the multiethnic cohort study. Cancer epidemiology, biomarkers & prevention : a publication of the American Association for Cancer Research, cosponsored by the American Society of Preventive Oncology 2011, 20:708-710.

There are many reasons that people may experience low levels of energy, with diet, lifestyle and illness all key influencers, but if you have been putting your low energy levels down to too little sleep, ongoing stress or just feeling ‘under the weather’, you might want to think a little deeper.

New! Nano-colloidal solubilised Ubiquinol-QH from Igennus

We generally consider food as the fuel that gives us energy, but if the body is simply inefficient at converting food into energy then it may be worth looking at measures that can be taken to improve the process that, ultimately, fuels our everyday functions at both the cell and molecular levels.  The first port of call is to the humble mitochondria – tiny structures within cells, often referred to as the cell ‘powerhouse’ due to their generation of adenosine tri-phosphate (ATP) – the energy molecule upon which all cellular functions in the body depend. There are three main pathways used to generate energy: cellular respiration, including glycolysis and the citric acid cycle; oxidative phosphorylation; beta-oxidation. All of these are involved in the breakdown of carbohydrate, fat and protein from food. Normal mitochondrial function is therefore imperative for optimal energy production; mitochondrial dysfunction may lead to decreased ATP production and, thus, to low energy and fatigue.  For the mitochondria to function normally, it relies on the successful input of several ‘team players’, which participate in a series of reactions transferring molecules (called electrons) from a donor molecule to an acceptor molecule and, collectively, as the ‘electron transport chain’, this culminates in the release of energy. One of the major team players is a vitamin-like nutrient called coenzyme Q10 (CoQ10), which acts as a catalyst for mitochondria to produce ATP.

CoQ10 and mitochondrial function

ATP is essentially an adenosine molecule joined to three phosphate groups.  Mitochondria produce energy by taking a molecule of ATP and chopping off one of its three phosphate groups, releasing energy in the production of adenosine diphosphate (ADP).  When the reaction is over, CoQ10 donates electrons required for the reattachment of the phosphate group to ADP to produce ATP.  Once CoQ10 has delivered its electrons and ATP is reformed, the cycle then repeats.  As long as the body is fuelled (in the form of food), and CoQ10 is present, it’s a perpetual energy process.  If, however, CoQ10 levels become depleted, the recycling of ATP from ADP is significantly affected.  For many people, low energy may simply be a symptom of CoQ10 deficiency.

Coenzyme Q10: ubiquinone vs ubiquinol

As part of the cycling of ATP to ADP, CoQ10 itself is cycled between two states.  As CoQ10 accepts electrons, it becomes ‘reduced’ (to ubiquinol) and as it gives up electrons, it becomes ‘oxidised’ (to ubiquinone), and both forms are necessary to shuttle electrons between the ADP to ATP energy-producing reactions.  One of the major benefits of ubiquinol is that it acts as a powerful antioxidant ’mopping up’ potentially harmful free radicals – unstable free-floating electrons – that, when not attached to other molecules, are capable of causing damage to cell membranes.  Approximately 96% of total CoQ10 is found as ubiquinol, reflecting the importance of the reduced, antioxidant form over the oxidised form [1].

Ubiquinol synthesis

Small amounts of CoQ10 (as ubiquinone) can be found in foods – primarily meat and fish, with the highest amounts found in organ meat such as heart, liver and kidneys.  The body can also make ubiquinone, and levels within the body peak around the age of 20, after which they begin to decline, with the body’s ability to convert ubiquinone into ubiquinol also diminishing with age.   In addition, individuals taking cholesterol-lowering drugs (commonly known as statins) are very likely to have low CoQ10 levels as a direct side effect of the treatment.  This is because these drugs act by blocking the activity of the enzyme HMG-CoA reductase involved in cholesterol synthesis.  As the cholesterol and CoQ10 biosynthesis share the same pathway, inhibiting cholesterol synthesis will also block the body’s ability to make CoQ10, leading to a condition known as statin-induced myopathy.

Supplementing with CoQ10

Symptoms include fatigue, muscle pain, muscle tenderness, muscle weakness, nocturnal cramping and tendon pain. [2] Taking CoQ10 supplements can correct the deficiency caused by such medications without affecting the medication’s positive effects on cholesterol levels, and can improve statin-induced myopathy. [3]

Supplementing offers a direct method to restore CoQ10 levels, but, as with many other supplements, there are a number of versions commonly available, offering different (and confusing information about) levels of bioavailability; ensuring you source the most efficient form and delivery method will impact significantly on treatment outcomes.

Ubiquinone was originally discovered in the 1950s, [4] but because (reduced form) ubiquinol is easily oxidised outside the body, the stabilised form of ubiquinol  (Kaneka QH™) has only been available for use in supplements since 2006.  It is generally accepted that this antioxidant version of CoQ10 is superior to ubiquinone supplements at both the cellular and molecular levels.  As both ubiquinone and ubiquinol are lipid-soluble nutrients, their absorption and bioavailability are generally poor.  Most commonly available formulations of CoQ10 are ubiquinone, in powder form or dispersed in oil suspensions, and with relatively poor bioavailability.  A product containing ubiquinol will achieve superior results over one that contains ubiquinone, but because the clinical outcomes of treatment with ubiquinol are dependent on increasing its bioavailability, rendering ubiquinol water-soluble allows superior uptake over a non-solubilised version.   Combining solubilised ubiquinol with a unique delivery system (known as VESIsorb™) that works to mimic the naturally occurring transport system of the intestine leads to unprecedented absorption, tissue distribution and superior health benefits over any other form of openly available CoQ10 product.

Health benefits of colloidal-solubilised ubiquinol

Supplementing with colloidal-solubilised ubiquinol leads to significantly higher blood serum levels of CoQ10 than with comparable doses of other available products. Increasing ubiquinol levels increases energy levels and improves the activity of the body’s high-energy tissues, such as the heart, skeletal muscles, liver and brain.   Ubiquinol supplementation is particularly useful for conditions where mitochondrial dysfunction and coenzyme Q10 (CoQ10) deficiency are implicated, such as chronic fatigue syndrome [5] and fibromyalgia. [6]  In addition to fighting fatigue, ubiquinol’s potent antioxidant activity may also be of additional benefit in cardiovascular disease, neurological diseases such as Parkinson’s disease, cancer and diabetes [7-11].

Given that there is age-related decline in total CoQ10 levels and in the body’s ability to convert ubiquinone to ubiquinol, supplementing with highly bioavailable ubiquinol could benefit a range of individuals, as well as offer a therapeutic benefits for conditions in which mitochondrial dysfunction and CoQ10 deficiency are key players.

References

1.             Tang PH, Miles MV, DeGrauw A, Hershey A, Pesce A: HPLC analysis of reduced and oxidized coenzyme Q(10) in human plasma. Clinical chemistry 2001, 47:256-265.

2.             Fernandez G, Spatz ES, Jablecki C, Phillips PS: Statin myopathy: a common dilemma not reflected in clinical trials. Cleveland Clinic journal of medicine 2011, 78:393-403.

3.             Fedacko J, Pella D, Fedackova P, Hanninen O, Tuomainen P, Jarcuska P, Lopuchovsky T, Jedlickova L, Merkovska L, Littarru GP: Coenzyme Q10 and selenium in statin-associated myopathy treatment. Canadian journal of physiology and pharmacology 2013, 91:165-170.

4.             Crane FL, Hatefi Y, Lester RL, Widmer C: Isolation of a quinone from beef heart mitochondria. Biochimica et biophysica acta 1957, 25:220-221.

5.             Maes M, Mihaylova I, Kubera M, Uytterhoeven M, Vrydags N, Bosmans E: Coenzyme Q10 deficiency in myalgic encephalomyelitis/chronic fatigue syndrome (ME/CFS) is related to fatigue, autonomic and neurocognitive symptoms and is another risk factor explaining the early mortality in ME/CFS due to cardiovascular disorder. Neuro endocrinology letters 2009, 30:470-476.

6.             Cordero MD, Alcocer-Gomez E, de Miguel M, Culic O, Carrion AM, Alvarez-Suarez JM, Bullon P, Battino M, Fernandez-Rodriguez A, Sanchez-Alcazar JA: Can Coenzyme Q10 improve clinical and molecular parameters in Fibromyalgia? Antioxidants & redox signaling 2013.

7.             Lance J, McCabe S, Clancy RL, Pierce J: Coenzyme Q10–a therapeutic agent. Medsurg nursing : official journal of the Academy of Medical-Surgical Nurses 2012, 21:367-371.

8.             Lee BJ, Lin YC, Huang YC, Ko YW, Hsia S, Lin PT: The relationship between coenzyme Q10, oxidative stress, and antioxidant enzymes activities and coronary artery disease. TheScientificWorldJournal 2012, 2012:792756.

9.             Mancuso M, Orsucci D, Volpi L, Calsolaro V, Siciliano G: Coenzyme Q10 in neuromuscular and neurodegenerative disorders. Current drug targets 2010, 11:111-121.

10.          Chai W, Cooney RV, Franke AA, Shvetsov YB, Caberto CP, Wilkens LR, Le Marchand L, Henderson BE, Kolonel LN, Goodman MT: Plasma coenzyme Q10 levels and postmenopausal breast cancer risk: the multiethnic cohort study. Cancer epidemiology, biomarkers & prevention : a publication of the American Association for Cancer Research, cosponsored by the American Society of Preventive Oncology 2010, 19:2351-2356.

11.          Chai W, Cooney RV, Franke AA, Caberto CP, Wilkens LR, Le Marchand L, Goodman MT, Henderson BE, Kolonel LN: Plasma coenzyme Q10 levels and prostate cancer risk: the multiethnic cohort study. Cancer epidemiology, biomarkers & prevention : a publication of the American Association for Cancer Research, cosponsored by the American Society of Preventive Oncology 2011, 20:708-710.

Whether or not you eat meat or exist solely on plant-based foods, a vegetable-rich diet is a must.

A very recent literature review carried out by McEvoy, Temple and Woodside [1] looked at the overall messages from 80 prospective and meta-analysis studies of the link between vegetarian diets and health outcomes. They found that vegetarians had a 24% reduced risk of coronary heart disease compared with normal meat eaters; however, when this was further analysed it was vegetarians who eat fish, dairy and eggs who had the most significant risk reduction.  The reduced risk of heart disease is associated with the lower body mass index, blood pressure and cholesterol observed in non meat eaters.  A pooled analysis for cancer risk showed no significant mortality reduction in vegetarians versus meat eaters but cancer incidence was lower in vegetarians, although the type of cancer was inconsistent. Data from prospective cohort studies showed a significant reduction in colon, prostate and breast cancer in vegetarians versus meat eaters, with red meat consumption being the key factor in determining increased risk.

The authors of this review went on to consider which factors were most likely to be attributable to the benefits seen from eating a vegetarian diet. They concluded that the high fruit and veg intake associated with most plant based diets would be high in vitamins, minerals, phytonutrients and antioxidants, all associated with reduced mortality and chronic disease risk, independently of a lack of meat consumption.  The increased PUFA to SFA intake common to vegetarian diets results in a favourable lipid profile and therefore a reduced CHD risk. Intake of beta-glycans and phyto-oestrogens is also likely to be increased in plant based diets, both of which impact lipid profile and cancer risk.

However they go on to suggest that any diet low in meat, even those including fish and dairy, are associated with reduced CVD, cancer and metabolic syndrome risk. Both the Mediterranean diet and DASH (Dietary Approaches to Stop Hypertension) diet are significantly associated with health improvements compared to a common western diet and both include some meat consumption.

Consistently, red and processed meats are the main correlating factors when it comes to increased risk of chronic disease. Rarely, if ever, is poultry considered to be a risk factor in studies and diets that include red meat but at low levels are associated with positive health outcomes.

The authors highlight the importance of careful planning when adhering to a plant based diet in order to ensure nutrient requirements are met and a wide variety of foods are consumed. Without careful planning and a varied intake of vegetables and fruits, vegetarians and vegans are at risk of a number of nutrient deficiencies that may increase disease risk, rather than reduce it. The main nutrient deficiencies seen in vegetarians are iron, vitamin D, vitamin B12 and long-chain polyunsaturated fatty acids, particularly EPA and DHA. All of these nutrients are essential and found mainly in animal products. Deficiency of any of these nutrients will negatively impact almost all systems of the body and result in compromised cardiovascular function, red blood cell integrity, bone and muscle strength, brain and neuron function, genetic regulation and immune health.

The authors of The Health Delusion [2] also have a thing or two to say about the benefits and drawbacks of plant based diets. They dedicate two whole chapters to the understanding of the role of meat in health and disease and whether plant based diets can provide it all. In answer to their own question they conclude that ‘it was never intended as the optimal diet for a human being’. Despite highlighting the dramatic health enhancing differences between the standard western diet and that of a vegan, they still have plenty to say about where plant only diets are considerably lacking.

Chapter 13 draws attention to the fact that the majority of studies investigating the health benefits of vegetarian diets are epidemiological and therefore cannot prove cause and effect. In their detailed review of the evidence for the health benefits of vegetarian diets, they include a study that looked at health conscious shoppers. This study found no difference between all-cause mortality in vegetarians versus meat eaters and in fact the vegetarians studied had a higher breast cancer mortality risk than people who consumed animal products. 43% of the subjects who took part in this study were vegetarian and so the study was evenly weighted allowing for sound conclusions to be made (ref 14).

The authors go on to cover the range of deficiencies common to vegans and the considerable health impact these can have. In addition to the nutrients highlighted by McEvoy et al., they draw attention to the often poor zinc, selenium and iodine status seen in vegans. Although many plants contain certain essential nutrients they are often at very low levels or are poorly bioavailable, meaning that when eating plant foods only, you cannot achieve the necessary levels required by the body.

Chapter 12 covers meat in depth and they conclude that when it comes to disease risk it’s red and processed meats that are completely to blame. They also cover the role of poultry, which is found to be neutral when it comes to disease risk, and fish, which is strongly protective against a range of diseases and chronic conditions. The main issues when it comes to red and processed meat, they say, are the formation of a number of harmful chemicals as a result of high temperature cooking methods and during processing. Heterocyclic amines, polycyclic aromatic hydrocarbons, peroxidation products and nitrates all created when meat is cooked at high temperatures or charred by frying and grilling and coming into contact with flame, as well as during processing, are the key culprits in increasing disease risk.

Find out more about how to reduce the health impact of eating red meat and why vegetarian diets can fall short, as well as a range of other ways to achieve optimal health by reading The Health Delusion, available at a discounted rate from our online shop or on The Health Delusion website.

When it comes to achieving optimal health on a vegetarian diet some may argue that metabolic type plays a large role in determining who can thrive and who simply survives. We all know someone who can eat nothing but junk, never put on weight and have all the energy in the world, or someone who ‘goes veggie’ after decades of eating meat and feels horrendous, loses too much weight and is constantly sick. There’s no doubting that we are all different and the way a body processes and utilises different nutrient types can differ dramatically from person to person. Insulin resistance is to some extent a problem of metabolic type, some people can cope quite well eating a high carbohydrate diet whereas others will gain weight easily, feel constantly sluggish and develop a number of health complaints irrespective of exercise levels. With a little bit of careful attention most of us can gain a good idea of the foods that make us feel good or bad and can tweak our diets to ensure we feel great more often than not. However despite the clear differences observed and the number of metabolic typing diets that have changed many people’s lives, there is very limited evidence for a role of metabolic type in any health enhancing dietary regime. Indeed, the scientific community barely acknowledges metabolic typing at all.

It cannot be denied that any diet lacking or in excess of any nutrient group will not provide the necessary balance to achieve optimal health and prevent disease. For the majority of us, a switch to a diet based largely on a broad range of vegetables, fruit, nuts and some intake of a range of animal proteins including fish, eggs, milk, poultry and a little red meat, whilst reducing intake of grains, sugar, poor quality fats and processed meat is the key to healthy living.

Whether metabolic typing is important or not, it is possible to be a healthy ‘plant only’ eater with careful planning, the right supplements and a very active lifestyle. Long-term vegetarian Ann Peckham used to suffer a range of health complaints and after lots of research dramatically changed her diet and lifestyle. She now boasts health stats far superior to many of her meat-eating peers, including excellent bone density!  Next month Ann Peckham shares with us her recipe for achieving optimal vegan health.

References

1)      McEvoy CT, Temple N, Woodside JV. ‘Vegetarian diets, low-meat diets and health: a review.’ Public Health Nutr. 2012 Dec;15(12):2287-94. doi: 10.1017/S1368980012000936. Epub 2012 Apr 3

2)      Glen Matten and Aidan Goggins. ‘The health delusion’. Chapter 12, pg 141-150, Chapter 13 pg 151-160. Hay House Publishers 2012.

With emergency food banks rising and no evidence of any immediate resolve, all this adds up to a nutritional crisis disproportionately affecting the poorest and most vulnerable. What’s for sure is that government and the food industry have a huge responsibility to tackle escalating food poverty in the UK. I for one won’t be holding my breath, as bone-headed politicians and a recalcitrant food industry hardly have a glowing track record when it comes to doing what’s genuinely in the best interest of the health of the nation.

So whilst we wait for political action that may never materialise, let’s at least dispel the myth that healthy is necessarily expensive. Sure, if you want to regularly dine on wild salmon, organic goji berries and single estate olive oil, your food bill will be astronomical. But healthy eating doesn’t require any of that, and here’s my take on a selection of top-notch nutritious foods on the cheap:

Eggs: A much-maligned food due to unfounded fears about their high cholesterol content (contrary to popular belief, cholesterol in our diet from foods such as eggs, has only a small and clinically insignificant effect on levels of cholesterol in the blood stream). With that put to rest, we can focus on what’s good about eggs, such as the fact that they’re bursting with high quality protein (making them a great breakfast inclusion for those looking for a satiating start to the day), and that their sunny yellow yolks offer a rich source of the carotenoids lutein and zeaxanthin (thought to offer protection against the development of eye problems, notably age-related macular degeneration and cataracts).

Sardines: Whether fresh from the sea, or out of a tin, sardines are a mighty food, packed full of the highly beneficial long-chain omega-3 fats, EPA and DHA. These ‘good’ fats offer a plethora of health benefits, from maintaining the health of the cardiovascular system, to benefits for the brain, mood and staving off dementia, to potent anti-inflammatory effects in the body. They also represent a great source of nutrients lacking in modern diets, notably the minerals selenium and iodine, and much-needed vitamin D.

Oats: Rich in soluble fibre, notably a type called beta-glucans, means that oats can be regarded as a favourable food for lowering cholesterol levels. Indeed, regular consumption of wholegrain cereals such as oats is associated with a lower risk of not only heart disease, but also some cancers, diabetes and obesity. The fact that oats boast an impressively low GI completes their story.

Beans: Rich in protein, beans offer a viable alternative to massively more expensive meat. Unlike meat, beans pack a hefty dose of fibre, explaining why regular consumption is associated with lower risk of heart disease and diabetes.

Kale: Anything this green, and this leafy, has to be good for you, and kale doesn’t disappoint! It’s like the food equivalent of a multivitamin pill, packed full of bone-building calcium, magnesium and vitamin K, as well as a very handsome dose of antioxidant beta-carotene, and eye-friendly lutein and zeaxanthin. Last, but by no means least, being a cruciferous vegetable, it’s also a rich source of glucosinolates, a family of plant compounds strongly associated with cancer protection.

Onions: Perhaps the least likely candidate to be bestowed the glory of such expensive edibles as blueberries, onions have top notch credentials that give so-called ‘superfoods’ a run for their money. Specifically, they provide a rich sources of flavonoids, a family of plant compounds being researched for their cardio-protective benefits. Onions are from the allium family, offering a rich source of organosulphur compounds, with research linking consumption with a reduced risk of stomach cancer.

Peanut butter: High-fat foods are typically eyed with suspicion, which is a travesty when it comes to nuts. Packed full of ‘good’ unsaturated fats, fibre, vitamin E, magnesium and more, nuts are an archetypal cardio-protective food. Indeed, a review of the evidence from major epidemiological studies found that coronary heart disease was 37% lower for those consuming nuts more than four times per week, compared with those who don’t consume nuts. Peanut butter offers a cheap way to get your fix of nuts, but opt for sugar-free versions.

The Health Delusion untangles misleading public health messages to get to the real truth and food & nutrition

Prunes: Whilst they might be regarded as a rather frumpy food, confined to those looking to relieve their constipation, cheap-and-cheerful prunes have as much to offer as any exorbitantly priced ‘superfood’. They’re up there with the best of them when it comes to their antioxidant and phytonutrients credentials, and what’s more, intriguing research is now showing they may have specific benefits for bolstering bone health too.

Staying healthy and eating well does not have to cost the earth – in fact, careful and considered choices can cost less than relying on processed and prepared foods. With just a few daily changes to our diets we can achieve lasting health and keep costs low.

To find out more about achieving optimal health in the 21^st century, read Glen’s book The Health Delusion written with Aidan Goggins to shed light on the most important health-enhancing aspects of nutrition and lifestyle.

Many children are inattentive and appear to be drawn to any movement in their immediate vicinity. No problem when at home playing in their room with their Lego, but in the busy classroom setting this can be such a distraction as to hinder learning. If the inattention is moderate to severe, and particularly when it is coupled with learning difficulties, it may alert the teaching staff to the possibility of Attention Deficit Disorder (ADD). However, suppose it is not ADD but a retained visual defensive reflex that makes it impossible not to look at any movement in the peripheral visual fields.

It would appear that shortly after birth we develop a visual defensive reflex that causes us to make rapid saccadic movements of the eyes to bring our central vision to bear on any movement detected in our periphery. If we look back to humans’ early days on the planet, it would be vital to the infant or young child’s survival to detect the presence or approach of a potential predator and, by screaming, alert an adult to the possible danger. This primitive defensive reflex should be replaced by the more discriminating adult reflex at around five years of age, but often it remains firmly in place, causing the child to be unable to focus on the task before them.

The human visual system is often depicted rather simplistically as the two eyes being connected to the thalami via the optic nerves and tracts and from there to the visual cortex in the back of the brain. However, in reality it is not that straightforward and is divided into various sub-tracts that connect with various other parts of the brain and brainstem. One such area is the magnocellular area of the parietal cortex (roughly above the ears). A prime function of this particular area is to monitor what is happening in our peripheral visual fields, an essential function in survival if you are a hunter but also potential prey to a larger predator.

We have a magnocellular area in each parietal cortex, each monitoring what is happening in the opposite peripheral visual field. However, recent research would suggest that it is the right magnocellular area that has executive control and decides if the stimulus in either visual field warrants our attention. We have all come across people who, when you are talking to them, have the habit of looking away and thereby breaking the all-important eye contact that we expect during an important conversation. In this situation you are either boring them to death or perhaps they have a retained defensive visual reflex.

In the clinical situation we rely upon the case history as provided by the parents, but also a simple test which, although designed to check that the peripheral visual fields are functioning correctly, also serves as a very good indicator that the child has the retained visual reflex. The test involves the child sitting directly in front of the practitioner and staring at their nose while covering firstly the right eye and then the left. An isopter (i.e. an inverted cocktail stick) is then introduced slowly into the peripheral visual fields of each eye in turn from above, below, left and right. The child with a retained visual reflex finds it impossible to keep looking at the practitioner’s nose and looks at the isopter as soon as it become visible.

Many practitioners from various disciplines believe that retained reflexes should be treated by the provision of specific exercises often termed the ‘bottom-up’ approach. However, it is my personal belief that all retained reflexes are better treated by getting the brain to do what it should do naturally in a top-down approach. The treatment of this retained visual reflex could not be easier and works by getting the right magnocellular area to do its job properly in an adult discriminatory manner. To do this, all that is required is a Where’s Wally book and a simple computer-generated program.

The Where’s Wally book is placed upright immediately to the right of a computer screen and the child sits in front of the book and has six minutes to find as many of the characters and objects as possible. The computer program generates patterns on the screen the colours, size and frequency of which are specifically designed to stimulate the magnocellular cells of the right parietal cortex. The treatment is carried out at home on a daily basis for a period of eight weeks, after which the child is reassessed in clinic. Generally speaking a significant improvement in the child’s ability to fixate on the practitioner’s nose is seen in eight to twelve weeks.

When treating children with any learning or behavioural issues it is essential to provide dietary advice, suggest supplementation with quality omega 3- & omega-6, together with vitamins and minerals at age appropriate doses and provide a treatment regime specifically tailored to the child’s unique needs.