The Health, Nutrition and Wellness site
7 Oct
Prevention is better than cure they say and while medical technology and research have made major breakthroughs in the last two decades it is still wise to take responsibility for our own health and well-being. Cancer is now the second biggest killer of the adult American population and the statistics in South Africa are not much better…
The link between cancer and improper diet was first highlighted in 1977 in the Senate Select Committee’s Dietary Goals for the United States, in 1982 the National Academy of Sciences released an important report called Diet, Nutrition and Cancer and in 1988 the U.S Department of Health and Human Services Published a major manuscript by C.Everett Koop, M.D which also discussed the relationships between nutrition and common degenerative diseases, including cancer. How do we follow a diet to promote health and well-being? The first step is to identify the most common possible carcinogens and try to minimise our regular intake of these substances.
Additives: food colours, flavours, nitrites and nitrates.
Hormones: mainly found in meats.
Coffee: some de-caffeinated coffee may be treated with carcinogens such as trichloroethylene or methyl chloride.
Saccharin: implicated in bladder cancer.
Pesticides: sprayed on foods before and after harvesting.
Pickled or salt-cured foods: could influence digestive and stomach lining.
Potatoes: when bruised or green
Aflatoxin: may cause liver cancer and is produced by moulds on peanuts and other legumes.
Sugar: may weaken immunity.
Nitrates and nitrites: common in smoked and preserved meats.
Mushrooms: may contain toxic hydrazines.
Excess fats: saturated and animal fats (found in meats and dairy products), fried or rancid oils, hydrogenated and refined oils as well as cooked polyunsaturated fatty acids. Obesity is also cited as one of the factors correlated with higher cancer rates thus moderation is key in any diet plan.
Certain nutrient deficiencies have been implicated in some cancers. Vitamin A and beta-carotene deficiency has been linked to an increase in the incidence of lung and mouth cancer as well as skin, throat, prostate, bladder, cervix, colon, esophagus and stomach cancers. Selenium deficiency may increase the risk of breast, lung, colon, skin, rectum, prostate, pancreas and intestinal cancers as well as leukaemia. Vitamin E deficiency increases cancer risk because a deficiency in this vitamin decreases the body’s ability to balance free radicals and rancid oils. Vitamin C may help to reduce the carcinogenicity of nitrosamines and other chemicals. Zinc, molybdenum, iodine and iron deficiencies have also been implicated in certain cancers.
A Cancer Prevention Diet is easily incorporated into any busy lifestyle, all that is required are a few small changes. These are as follows:
1 – Lower your saturated fat intake
2 – Increase dietary fibre
3 – Increase fresh fruits, vegetables (especially cruciferous vegetables like cauliflower, broccoli and cabbage) and whole grains.
4- Avoid smoked, pickled, salted and barbecued foods.
5- Lower alcohol intake.
6- Increase plant proteins such as legumes and soya, nuts and seeds.
With attention to our own health and well-being and a respect for our bodies, we can go a long way to optimising our chances of a healthy life far into a care-free and disease-free old age.
15 May
Carrier Oils act as a medium for essential oils which are very concentrated and are blended into the carrier oil in low dilutions ( 3% ). This means that you will add a maximum of three drops essential oil per teaspoon carrier oil.
Carrier oils are usually extracted from seeds and fruit and are called fixed oils because they are not volatile. The chemical structure of vegetable oils is such that it is easily absorbed through the skin and also has therapeutic properties of its own.
While the vitamins and minerals of the different carrier oils have a role to play,it is the concentration of essential fatty acids,the presence of anti-oxidants and natural tocopherol (Vit.E ), that determine the ultimate benefit the carrier oils offer. EFA s are free radical scavengers and can protect the skin from pollution and sun and wind damage. Carrier oils containing Gamma Linoleic Acid (GLA ) are important for healthy cell functioning and regeneration of skin cells. Carrier oils containing Vit.E promote soft and supple skin and act as a natural preservative.
Invest in quality, cold-pressed organic oils and store in dark glass bottles in a cool place. Create your blends in small quantities as exposure to light and oxygen over a period of time may turn the carrier oil rancid. Choose your carrier oils for the specific purpose you need it for,be it massage oil, bath oil, skin oil or barrier cream. Those with sensitive skin, should always do a test patch and people with a severe reaction to nuts should rather not use nut oils.
Has been popular through the ages for use in face and hand creams. It can be used for all skin types and its concentration of oleic and linoleic essential fatty acids makes it a great moisturiser,soothing to itchy and inflamed skin,and a good lubricant and conditioner for the skin. It is used extensively on its own as a massage oil because of its light and non greasy nature.
Contains useful levels of EFA s, has a light texture for easy absorption and blended with other oils such as almond and sesame, offers enriching and nourishing properties for dry , damaged skin.
Traditionally used as a beauty oil by women in Mexico, avocado oil is rich in proteins and Vitamins A,B,D.,and contains anti-oxidants which gives it a long shelf life. Cold pressed, the oil is thick and viscous and is better used as addition to another carrier oil. Avocado oil is good for dehydrated skin and has the ability to penetrate into the deeper layers of skin. It also act as a natural sunscreen.
Grapeseed oil is popular as a massage oil as it has a light texture with good lubricant quality and is an odourless carrier for essential oils. It contains some Vit. E ,minerals and vitamins. Critcism against grapeseed oil is that it is obtained by hot extraction methods or solvents and is thus not as “wholesome” as cold pressed oils.
Olive oil has been extensively used since ancient times,as food as well as massage oil.Olive oil has a high concentration of anti-oxidants as well as chlorophyll and carotenoids.This makes olive oil good to assist cell regeneration,to stimulate and nourish the skin,as well as softening and preserving the skin. Olive oil has an antiseptic and anti-inflammatory action due to its polyphenol content. Olive oil is used as a base for ointments, but blended with other oils for use as a massage oil.
Sesame oil is a clear pale yellow oil ,rich in minerals and vitamins and have a high Vit. E content. A natural moisteriser,it nourishes and detoxify the deeper tissue layers. A natural sunscreen ,it is also good for sensitive skins and has antiseptic properties. A good carrier oil to use on its own or as part of a blend.
The above carrier oils are readily available from health shops to offer their unique qualities to your skin and massage oil blends. Some specialized carrier oils are available to use in small quantities to enhance your blends even more.
Evening Primrose Oil is well known for its health benefits and are taken via capsules internally. As a carrier oil, it is used in small quantities in a blend where it acts as a preservative to the base oil,as well as bringing its unique qualities to the blend.The high GLA content of evening primrose oil moisturises and nourishes the skin,counter-acting premature aging. It has a beneficial effect on skin conditions such as eczema,psoriasis and dermatitis.
Extracted from the beans of this desert scrub, jojoba oil is a waxy substance,akin to sebum, making it an excellent lubricant, beneficial to all skin types. A natural sunscreen, jojoba oil is easily absorbed into the deeper layers of skin, is softening, moisture retaining and protective to the skin. Add to other carrier oils.
A wonder oil derived from the seeds within the rose hips,it is high in essential fatty acids, GLA and Vit. C. Research has found rosehip oil excellent for the healing and regeneration of damaged tissue. Rose hip oil has been used to treat burns, scars, ulceration of the skin,and radiation burns. Rose hip oil used as a night oil,is good for dry and aging skin. Blend in any dilution with carrier oils.
A natural oil with a high Vit. E content, wheatgerm oil is used at a 10% dilution in other carrier oils for its anti-oxidant properties to increase shelf life. Wheatgerm oil will benefit dry or mature skin. Buy wheatgerm oil in small quantities and keep refrigerated.
A good quality vegetable , seed or nut carrier oil will enhance your skin as well as offer a wholesome medium for your chosen essential oils. Creating your own personalized blends is a satisfying process and good for body ,mind and soul.
17 Apr
Vitamin A; also known as retinol or beta-carotene was the first vitamin to be named, thus the letter A. Preformed Vitamin A is known as retinol because of its importance in vision (retina-part of the eye) and beta-carotene is one of several carotenes (found in mainly orange and yellow vegetables and fruits) which can be converted into Vitamin A in the body and are known as provitamin A, beta-carotene is the one that gives the most Vitamin A.
Promotes the growth and repair of body tissue, helps to build a strong immune system, is important for good night vision and healthy eyes.
Vitamin A can be found in eel, liver, full-fat milk, eggs, oily fish, butter, kidneys and cheese. It is also produced from the carotenes in broccoli, sweet potatoes, red peppers, mango, pumpkins and carrots. Also found in spinach and other leafy green vegetables, peaches, dried apricots, cantaloupe, red cabbage, yams, cherries, asparagus, nori seaweed, kale and parsley.
Symptoms include: dry skin often characterized by bumps on the back of the arms, reduced resistance to infections; especially in the lungs, poorer eyesight in low light, dandruff, fatigue, insomnia and decreased appetite.
Too much beta-carotene can cause a yellowing of the skin similar to jaundice but without coloring the whites of the eyes as in jaundice. Excess of Vitamin A in large doses can cause nausea and vomiting, hair loss, dizziness, menstrual problems, dry or bleeding lips, slight swelling of the brain causing pressure headaches and in pregnant women, excess Vitamin A can increase the risk of birth defects.
Adult Males: 11 years and up – 5000 IUs daily
Adult Females: 11 years and up – 4000 IUs daily
Children: 1-3 years – 2000 IUs
4-6 years – 2500 IUs
7-10 years – 3000 IUs
Infants under one year: 1500 IUs
Pregnant or lactating women: 5000 – 6000 IUs
Excess Vitamin A is stored in the body so deficiency is unlikely.
Bibliography: Staying Healthy with Nutrition – Elson Haas M.D