Nutrition is the process of supplying the body with all the essential nutrients in adequate amounts to maintain efficient functioning. Hippocrates said: ‘Let food be your medicine and your medicine be your food.’ There has always been a study of food in relation to the physiological processes of the body. Nutritional imbalance can cause many problems. These may range from mild to chronic.
The body needs food for growth, repair of the tissues and energy production. The science of nutrition includes studying the role of different diets in maintaining health. Essential nutrients include carbohydrates, proteins, certain fats, vital minerals and water. These are known as the macronutrients. The one element that is often forgotten is water, which is important both inside and out. The micronutrients are the vitamins and the trace minerals required by the body in small amounts and these are also vital to sustain life. There are 13 major vitamins: A, C, D, E, K and the 8 B-complex vitamins. These are essential constituents of the diet; therefore we must rely upon dietary sources to produce them. These substances are required daily for normal development and healthy growth. Most people obtain sufficient quantities of these from natural sources in a normal varied diet.
The term ‘diet’ is taken from the Greek word ‘diaita’ meaning ‘a way of living, life, food’. A good diet means a balanced diet, containing all the natural nutrients in the right quantities, to provide for the daily functioning of the body without depleting or increasing the body stores of nutrients. On such a diet, a person would maintain their body-weight and their overall health would be good.
A balanced diet means adopting good dietary habits. We should eat a variety of foods that help to keep the system as alkaline as possible. (This does not mean 100 per cent alkaline because this would not be sensible or healthy.) The body functions better when all the fluids are balanced. Nutritional evidence tells us that sound health is determined by a balanced alkaline and generally acid free body, whereas ill-health is often associated with an extremely acidic body. Good dietary advice is that we should avoid excess coffee, tea, salt and sugar as these have an adverse effect upon our mineral balance.
It is only comparatively recently that more people have become aware that diet may play a part in their disorder, that it may be partly caused by their over consuming certain types of foods or eating foods to which they may be hypersensitive.
A good dietary routine should include the following: fresh green leaf vegetables, fresh raw fruit, salads, wholegrain products, plenty of pulses, fish, poultry and minimal amounts of meat; these all help to maintain the alkalinity of the body. Fresh foods are generally rich in vitamins and minerals. These form the necessary major food components, together with dietary fibre, which is the indigestible part of any plant. The intake of these foods will help to protect against many of the colon disorders and other health problems. A balanced diet should contain, on average, 20 per cent protein, 20 per cent fats and 60 per cent carbohydrates.
Macronutrients are the major food components required by the body. Dietary deficiencies of these can lead to illness. They include:
• Carbohydrates – an energy source. Obtained from plants, cereals, sugar and vegetables
• Proteins – for growth and repair of tissue, obtained from dairy and meat products, cereals and pulses
• Fats – an energy form, but needed in lesser quantities, obtained from animal products (saturated) and oils (unsaturated); the latter supplies the essential fatty acids, which cannot be synthesized by the body.
These are essential to the body, as they help form the structure of muscles, tissues and organs. We obtain our proteins from the food we eat. We need only a small quantity daily to stay healthy. Excess proteins not required by the body are converted into carbohydrate and stored to be used later as an energy source.
Two types of proteins can be obtained from the diet:
• Complete proteins – these provide a correct balance of the necessary eight amino acids, which are the building blocks of the body; the foods that supply this are of animal origin, such as: meat, poultry, seafood and dairy products
• Incomplete proteins – these are provided in foods such as wholegrain cereals, peas, seeds, nuts and beans. They do not individually supply all the essential amino acids, but can be combined to do so (e.g. seeds with pulses).
Amino acids are a group of chemical compounds that form the basic structural units of all proteins. Amino acids are formed in the digestive system as the final breakdown product of proteins. There are 20 different amino acids; 12 of these can be made by the body, but the remaining 8 need to come from dietary sources. Amino acids cannot be stored by the body; those not used immediately for protein formation are deaminated in the liver. Absence of protein in the diet can lead to many disorders.
These are a group of compounds composed of carbon, hydrogen and oxygen. They supply the body with its main source of energy. Carbohydrates fall into two groups:
• Available carbohydrates – these are the simple starches and sugars metabolized in the body for energy requirements, for cell metabolism, muscular growth and activity and the functioning of all organs
• Unavailable carbohydrates – these are cellulose and demicellulose, which make up the bulk of dietary fibre and cannot be broken down by the human digestive system; they have the capacity to hold water, thus adding bulk to the faeces facilitating bowel movement.
Carbohydrates are an important source of energy. They are manufactured by plants and obtained by man and animals by dietary intake. They are broken down in the body into the simple sugar glucose, which can then take part in the energy producing process. Excess carbohydrates are stored in muscles and the liver in the form of glycogen, which may be rapidly turned into glucose when needed. Glucose is the major fuel for the brain.
There are three hormones involved in carbohydrate metabolism. These are:
• Insulin – a protein hormone produced by the beta cells of the islets of Langerhans, within the pancreas
• Glucagon – produced by the alpha cells of the islets of Langerhans, also within the pancreas
• Adrenaline – from the adrenal glands.
These substances all work together to maintain the correct amounts of glucose in the body and control carbohydrate metabolism. Too much sugar is a prime factor in many disorders. Excess of this substance leads to obesity, and to heart disorders, diabetes, hypertension, gall stones and tooth decay. Excess sugar can also exhaust the adrenal glands. We should cut down on all hidden sugar products, such as many tinned foods, drinks and all confectionery, and choose foods such as potatoes (especially eating them with their skins on), plenty of pasta or brown rice but not too many cereals, which tend to raise body acidity and often contain sugar.
Fat is one of the three main constituents of food and is the principal form in which energy is stored in the body. Fat is stored in adipose tissue. This thick layer of connective tissue is formed around the kidneys and in the buttocks; it also forms a layer under the skin and acts as an insulating layer, and an energy source. Fat is stored only when food is consumed in excess of requirements.
Fats are nutrients that provide the body with its most concentrated form of energy. Some dietary fats are sources of fat-soluble vitamins such as A, D, E and K. There are three types of dietary fat:
• Saturated fats – found in dairy products and meat (excess of these tends to raise blood cholesterol levels)
• Monosaturated fats – found in olive oil and avocados
• Polyunsaturated fats – found in fish and vegetable oils (these tend to lower blood cholesterol levels).
Fats are broken down by the digestive system and absorbed in the intestines as fatty acids and glycerine (glycerol). Fat is also conveyed to the lymphatic system and enters the circulation via the thoracic duct.
The fat content of our diet should be low, even though fat provides us with energy. Fat is necessary in the diet to provide an adequate supply of what is known as the fatty acids. These help in the absorption of the fat-soluble vitamins (A, D, E and K). These fatty acids are found in nuts, seeds and cold-pressed oils, and we need these every day to maintain our cholesterol levels. A deficiency can produce dry skin, water retention, lack of energy, skin disorders, allergies and a sluggish metabolism.
We should use monounsaturated or polyunsaturated fats and vegetable oils as these help in reducing high levels of cholesterol. We all consume too much fat, the largest part often being saturated fats, and excess consumption of these tends to raise blood cholesterol levels. Cholesterol and its esters (an acid-derived compound) are important constituents of all cell membranes and are precursors of bile salts. Cholesterol in the right quantities aids in the general metabolism of carbohydrates; it also helps to produce some of the steroid hormones synthesized by the adrenal cortex, including powerful anti-inflammatory steroids and androgens (sex hormones). Cholesterol is made naturally in most tissues of the body, except the brain. However, the right balance of cholesterol and other blood fats is essential. The correct levels are also of great importance. The blood concentration is normally around 3.6–7.8mmol/l. Elevated levels may lead to atheroma, degeneration of the walls of the arteries owing to a build-up of fatty plaque, which may limit blood circulation. Abnormalities in blood levels also often play a part in coronary heart disease, peripheral vascular disorders and strokes. In order to lower the levels of cholesterol, specific foods will aid the balance. For instance, onions and garlic have amazing properties; they seem to act like a vasodilator and are thought to have a cleansing action on the blood, lowering blood pressure. Apples taken daily are also beneficial, as the pectin is thought to decrease fat absorption and lower cholesterol levels. Patients who suspect that they are at risk from high blood cholesterol should get their levels measured before commencing on any restrictive diet.
This is considered to be helpful in the prevention of many of our Western diseases such as: appendicitis, diabetes, bowel disorders and obesity. It is often referred to as roughage and is the part of food that cannot be digested and absorbed to produce energy.
The main products that contain fibre are fruit, root vegetables, nuts and wholemeal cereals. These are called high fibre foods and are very necessary and beneficial in the diet. If you have a high fibre diet it is rare to have a bowel problem.
These include the following:
• Calcium – this is obtained from dairy products, green leafy vegetables, nuts, seeds, lentils, soya bean products and hard water. Calcium is a metallic element, essential for normal development and functioning of the body. It is a very important constituent of bones and teeth. It also aids the nervous system, helps the heart to beat regularly, and also helps to alleviate insomnia.
• Magnesium (known as the antistress mineral) – this is obtained from green vegetables, apples, grapefruits, lemons, corn, almonds, seeds, milk, fish, wholegrain cereals and hard water. Magnesium is a metallic element, essential for the proper functioning of muscle and nerve tissue (muscle cramps are a sign of deficiency). It also aids the bones and teeth, prevents calcium deposits in the kidneys and gall bladder and promotes a healthy cardiovascular system; it is a very essential mineral for all metabolic processes.
• Sodium – this is contained in most foods; it is controlled by the kidneys. Sodium is an essential mineral element that controls the volume of extracellular fluid, thus maintaining the acid-base balance. This is related to maintaining the correct level of fluid balance for normal blood pressure. Also, as it maintains the electrical potential of the nervous system, it has a necessary role in the proper functioning and maintenance of nerves and muscles. It also helps in heat prostration or sunstroke.
• Potassium – this is obtained from oranges, bananas, potatoes, mint leaves, green vegetables and wholegrain cereals. Potassium is a mineral element. It helps to make up the intracellular fluid together with sodium, thus helping to maintain the electrical potential of the nervous system, also normalizing heart rhythms. It also aids muscle function, assists in the correct working of the heart, and aids in maintaining blood glucose levels; it is present in all cells.
The water content of the body in humans by weight is approximately 73 per cent of the lean body mass. Blood plasma is composed mainly of water (90 to 95 per cent).
The water we drink contains various other substances. Hard water contains an appreciable concentration of calcium or magnesium salts. Soft water contains much smaller amounts of calcium and magnesium. Spring water contains an appreciable amount of calcium and magnesium, and also smaller amounts of other minerals: sodium, potassium, fluoride, chloride, nitrate, sulphate, and larger amounts of bicarbonate, making it alkaline.
Nitrate and sulphate are simple chemical compounds. The former is a substance found in nature, the latter is one of the inorganic salts needed by the body. Bicarbonate is an alkali. In solution it has a neutral pH, showing its balance of acidity and alkalinity. A daily intake of water, tap or bottled, is so very essential to life. Six to eight glasses every day are often recommended.
Water is nature’s diuretic, increasing the urine output, often helping to dilute the concentration of substances with less likelihood of any stone formation. The skin texture improves because it is one of the constituents of blood and tissue fluids. The digestion improves as well. Water also plays a role in maintaining the body temperature.
Water has been part of many therapeutic treatments over hundreds of years. Hydrotherapy is treatment with water internally and externally (see chapter 9).
Anything that has a long shelf life will probably contain an additive to preserve it. Substances that are added to food during processing include emulsifiers, flavourings, colourings, thickeners, curing agents, antioxidants, bacterial inhibitors, yeast, mould and, in small amounts, some vitamins and minerals. This highlights the need to eat food as near to its natural state as possible to ensure that not too many of these substances are taken in.
It is best to avoid eating white flour, white sugar, or other refined carbohydrates as these can cause a wide variety of harm to the body and do not contain any essential nutrients. Preserved, packaged or convenience foods are also often high in hidden sugars, and often these prepared foods are low in fibre. It is necessary that we should take in sufficient fibre as this has a direct beneficial effect on the gut (see above).
Diet is a very complex subject. It includes not only the nature of food that is eaten, but also how it is eaten, the season that the food is produced in, and the regularity of meal times, which should be adhered to so that the body has a natural rhythm and flow of energy at regular times throughout the day. Eating at the wrong times can affect the body so you are often unable to digest food properly.
Some good advice about diet includes the following. It is always wise to:
• Eat a breakfast
• Do not overeat
• Do not eat too fast
• Do not eat on the move
• Do eat regularly
• Do eat in the right conditions (not in an emotional state)
• Do not go for long periods without food, unless you are fasting, and then you need to rest.
Certain natural foods will aid the body. Certain foods also have some healing benefits. Some foods such as prunes, celery, fennel and leeks can help in elimination. Some substances, like salt, can be harmful in excess.
The right nutritional diet aids weight loss, and is healthy and effective. There are many nutritional books on the market; these will give more in-depth advice. The references that are made here will aid in any holistic healing programme in conjunction with reflexology.
Fasting will help in the curative process as a whole. Ceasing to take food into a depleted system enables the body to start its cleansing process with more effective elimination; this helps toxins and impurities to be released. Reflexology helps with this process by unclogging tissues and aiding the removal of any congestion that causes a blockage in the energy pathways, also detoxifying and balancing the internal environment of the body that has been abused by faulty eating habits. Prolonged fasts can be weakening, so it is better to have a short fast of 2 days. It will achieve beneficial results and the person should have no misgivings about it. However, always check with the GP before recommending or undertaking any fast. Each patient must realize they play a part in the whole holistic curative process. The effects are usually so rewarding that the person often cannot believe that slight attention to diet plus reflexology and exercise can bring this wonderful feeling of well-being, new health and renewed vitality. A fruit-only diet is nature’s finest natural eliminator. The value of fresh fruit in helping to overcome any congestion and many problems, such as arthritis, rheumatism, catarrh and constipation to name but a few, is quite amazing. Together with reflexology this method of body cleansing and ridding the system of impurities helps to restore a depleted nervous system. Factors such as stress, worrying, fear, anger, nervous tension and overwork all cause deterioration of health in the body, often causing nerve enervation and exhaustion. This can mitigate against a swift recovery. Note, however, that if a person is very ill with any severe pain, or with a depleted system because they are frail or underweight, the daily diet should never be changed without consulting their GP.
Patients should be encouraged to combine exercise and diet. By lowering their calorie intake they lose weight gradually, whereas crash diets are very bad for the system. Exercise is an essential part of healthy living; any repetitive or systematically varied activity will have a cumulative effect by improving, maintaining or restoring health. Regular activity helps improve bone density; a sedentary lifestyle with little or no exercise may lead to a reduction of calcium in the bones, and together with a poor diet in early years may lead to osteoporosis. All the weight-bearing exercises such as walking, jogging, running and simple exercises can help reduce calcium loss from our bones.
Nutritional knowledge is an aid to healing. As holistic practitioners it is a must to have an awareness of the nutritional requirements necessary for a healthier body. Many illnesses or disorders are made worse by the wrong types of food, such as overrefined products, and by the chemicals that are added at every stage from the growing seed to the final product. Some of these chemicals can build up in the system at an alarming rate and cause excess toxins or allergic reactions.
The word ‘allergy’ is derived from two Greek words: ‘all(o)’ and ‘erg’ meaning ‘altered reaction’.
Many people present themselves to a practitioner on the first visit with vague symptoms such as extreme tiredness, fatigue in the mornings (but feeling better by midday), irritability and depression; these may be due to a food intolerance. The person also complains of fluid retention and weight gain; this is often linked to hormonal imbalance but can also be associated with food. Food allergies may also cause mood swings, with the person often craving the very food they should not be eating.
As a holistic practitioner the reflexologist will remedy allergies by including all these factors, as well as consideration to diet and lifestyle. A reflexologist would treat the immune system with extra stimulation to the liver, adrenal glands and digestive system: the liver specifically to detoxify, the adrenal glands to stimulate the naturally occurring glucocorticosteroids, which have a very powerful anti-inflammatory effect, and the digestive system because with any allergy the stomach produces excess acid. A general treatment would improve the function of the immune system, thereby improving the circulation, and this would stimulate the body to produce antibodies calming the immune system’s response to whatever antigen is causing the hypersensitivity or allergy.
It is no good just giving a treatment; attention must also be paid to the cause. By elimination of specific foods you will find which foods are the main culprits. Food allergies are initiated by ingestion of certain specific foods. Known irritants include: peanuts, some soft berries, dried fruits, shellfish, coffee, tea, milk products, eggs, chicken, alcohol, oranges, tomatoes, wheat, oats, barley, rye, corn, rice, potatoes, onions and sweet corn. Symptoms may include diarrhoea, vomiting and skin rashes, aches and pains in the joints, constipation, abdominal bloating, flatulence, premenstrual problems and muddled thinking. These can take place immediately after ingestion or up to several hours later. These ingested allergens are often a trigger in cases of asthma, hay fever, eczema, urticaria and migraine.
If any patient complains of intestinal discomfort in any way, such as constipation, diarrhoea, abdominal bloating or extreme flatulence, one should suspect gluten intolerance or a wheat allergy. Gluten may be the problem; it is a protein that is present in wheat, barley, rye and oats. By looking at dietary habits a practitioner can often help to alleviate the problem. Reflexology will calm the whole system down.
Bowel disorders. An apple a day does keep the doctor away; the pectin in apples encourages natural growth of intestinal flora and can aid in most intestinal disorders. Broccoli is high in calcium and chromium (a necessary microelement in carbohydrate metabolism) and is a must for healthy bowels and plays an important role in a healthy intestine. Bananas aid in cases of diarrhoea; the dietary fibre soaks up fluid, which prevents excess fluid loss, and helps safeguard against loss of vital potassium. Garlic is nature’s antibiotic for most problems. Also honey is excellent for enabling fluid to be utilized from the tissue, rather than giving other fluid replacements, plus it has an antibacterial effect. Reflexology aids in all bowel problems: it has a normalizing action on bowel function (see relevant sections of chapter 8).
High cholesterol. Pectin in apples aids in helping lower cholesterol levels. Most people have a cholesterol level of around 5:1. A ratio above this is not advisable as there is a danger of cardiovascular disorders manifesting. Patients in doubt about their cholesterol levels should consult their medical practitioner.
Common cold. Zinc tablets aid sore throats and help to lessen many of the symptoms better than many other patent medicines. Eggs and wheat germ are good sources of zinc. Citrus fruits and green-leafed vegetables supply lots of Vitamin C to fight colds.
Cystitis. This is inflammation of the inner lining of the bladder. This inflammatory process of the mucosa and the submucosa of the bladder is often due to the bacteria known as Escherichia coli. Many women suffer from this disorder, sometimes with only mild discomfort, sometimes extreme pain. Many people seek their medical practitioner’s help immediately for antibiotic drugs. They do not realize that, while they may get relief, often settling the infection and killing the bacteria within 24 hours, one of the main disadvantages is that continued use of antibiotics over a period of time can destroy the friendly bacteria as well. This then sets up a cycle of cystitis – antibiotics – cystitis. We can use many natural products to help if we have an attack. The use of live yoghurt is beneficial. It is also necessary to increase water intake, and the use of sodium bicarbonate can make the urine more alkaline. It is important to pay attention to personal hygiene. It is essential to avoid wearing synthetic clothing as it inhibits airflow to this region of the body. Cystitis can return time and again. Regular changes in a person’s diet can help this problem and break the cycle of misery that this disorder brings.
As holistic practitioners, the aromatherapist and reflexologist may suggest the use of tea tree, sandalwood or bergamot to aid the problem. This alone is not enough, as the diet must be made more alkaline quickly because the patient’s system is overloaded with toxins. This is where reflexology can help. Stimulation to the liver reflex will aid in detoxifying the body; together with this, working the kidney and adrenal reflexes and the groin lymphatics will help reduce inflammation and reduce pain. Drinking beetroot juice, cranberry juice or spinach juice, together with copious amounts of water, will alleviate an attack. A change in dietary habits is most essential. All the refined products must be avoided, less coffee and tea consumed, and condiments should also be restricted, as should pickles, spices and sauces. If a person smokes this can also aggravate the problem.
It was thought at one time that it was necessary to make the system more acidic so that it was hostile to germs. However, it has been found that cranberry products (which are alkaline) taken over a period of time help to keep the E. coli bacteria from adhering to the tissue of the bladder wall. Reflexology will help to reduce any inflammation by applying extra stimulation on the adrenal reflex; this will alleviate the burning heat and pain and control the overall mineral balance. Stimulation needs to be applied to the groin lymphatic reflex and the spleen to increase antibody production to fight the infection.
High blood pressure (hypertension). This has often been linked to the wrong diet and lifestyle. A reduction of all animal fats (except oily fish) in the diet is essential; the intake of salt and all other stimulants such as tea, coffee and alcohol, should be drastically reduced or withdrawn immediately from the diet. Taking onions and garlic is thought to benefit greatly anyone who suffers with high blood pressure, as it is thought these act as neutralizers of toxins, and also vasodilators, widening the blood vessels. High stress levels are often thought to elevate blood pressure levels. Gentle to moderate exercise is one of the most important ways of maintaining a good circulation and may help in the reduction or decrease in high blood pressure. The use of exercises that induce relaxation is thought to have a beneficial effect. Many doctors now feel that hypertension should be treated by nutritional means and relaxation techniques, whenever possible, rather than resorting to medication. The level of blood pressure can fluctuate daily, so it is imperative that more than one reading is taken. (Just the thought that your medical practitioner is going to take your blood pressure, is enough to elevate it.) A good reading should be 120/80, but it is usual to have an increase in this measurement as you age. The rule of thumb often used is to take the systolic blood pressure, an average reading of a 100, plus your age if over the age of 50 years old, giving you a reading of 150/80 (to get the average for an older age group). However, Dr Michael Colgan of the Institute of Optimum Nutrition, felt this was too high and was a cause for concern. His feelings were that, with the right nutritional supplement programme, the blood pressure readings should remain the same 125/85 at any age, with a good resting pulse rate of 65 beats per minute.
Reflexology is a marvellous way to calm and relax a person. It will strengthen the cardiovascular function and regulate metabolism. Because of these effects blood pressure is lowered. Together with the right diet and exercise this should achieve a healthy stress-free body.
Prostate problems. According to many articles now written, not only zinc aids this problem, but also several portions of tomatoes (rich in Vitamin C) taken daily helps to protect against prostate cancer.
Respiratory disorders. An age-old remedy has been to take boiled onions for coughs and colds; this aids the lungs and the upper respiratory tract.
Nutrition is one of the first basic steps to a healthier body. We are what we eat and drink, and even the smallest change can bring about the most amazing benefits. Outlined in this chapter are the basic ideas of choosing the right foods for general well-being and vitality. A person does not have to go without; it is a matter more of getting the combinations and balance right. Diet and reflexology make you feel good both inside and out, improving energy levels and the functioning of the eliminating organs, and stimulating the general metabolism of the body. Also the importance of water in the diet cannot be stressed enough – at least six to eight glasses daily should be taken.