More About Foods And Nutrition

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Caffeine

In small doses caffeine can be a good thing. Its initial effects are increased alertness and activity in the muscles, nervous system and heart. Unfortunately, people often use caffeine to fuel an already overloaded system, thinking that it will improve their performance. Too much caffeine has the same effects on the system as prolonged stress-anxiety, over-stimulation, headache, migraine, emotional instability, palpitations-and should be avoided wherever possible.

Caffeine is a drug commonly found in food and drinks such as coffee, tea, chocolate and Coca-Cola. It is a strong stimulant that actually generates a stress reaction in the body by causing a rise in the relase of adrenaline. In small doses caffeine can have a positive effect on our health. People often use caffeine to fuel an already overloaded system. Some studies have also indicated a possible link between caffeine intake and high blood pressure and high cholesterol levels.

The best way to observe the effect of caffeine is to get it out of the system long enough to see if there is a difference in how you feel. After about three weeks many people notice a benefit. You feel more relaxed, less jittery or nervous, sleep better, have more energy (a paradox, since you are removing a stimulant), less heartburn and fewer muscle aches. To avoid withdrawal symptoms it is best to decrease intake by one drink per day until they you are down to zero, then abstain for three weeks.

Fats

There are some foods that, quite simply, are not good for you. It is important to cut back or drop these foods from your diet. Most people know that fat intake should be carefully monitored. Fats generally fall into two groups: saturated and unsaturated. Saturated fats are found in dairy produce, vegetable fats, palm oil, hard margarines, sauces and biscuits, and are the most dangerous.

Polyunsaturated fats are a sub-group of unsaturated fats and are present in sunflower, corn and soya oil, nuts and soft margarines. Eating too much fat can lead to obesity, heart disease, strokes and cardiac arrest. Polyunsaturated fats do not raise cholesterol levels in the same way as saturated fats, and they can also help to restore everyday wear and tear.

It is important to limit the amount of fat in our diet. Too much fat causes obesity and puts unnecessary strain on the heart. There is also evidence that high-fat diets contribute to the growing incidence of breast, colon and prostate cancers in Western society.

Nutritionists advise that we should substitute polyunsaturated fats for satu-rated fats wherever possible. This will help to avoid the tendency towards obesity and raised cholesterol levels in the blood, which can lead to cardiovascular disease and premature death.

Salt

Most of us eat much more salt than is healthy. Part of the reason our intake is so high is that salt is present in most foods as a preservative, making it difficult to avoid.

Salt should be minimized in your diet. Foods high in salt, such as refined convenience foods, bacon, ham, sausages and pickled items, should be avoided. The dangers of high salt intake are similar to our responses to stress. It can induce high blood pressure, irritate the menstrual cycle and have a stimulating and weakening effect on the adrenal glands, muscles and nervous system. Instead of salt use a salt substitute that is rich in potassium rather than in sodium.

Preservatives

Preservatives, antioxidants, colourings, raising agents, flavour enhancers and sweeteners, emulsifiers and stabilizers are all included in the 3,500 different additives frequently used by food manufacturers. Some are natural and some are completely synthetic, and most are silently injected into our diet.

It is difficult to check the label on everything we buy in the supermarket, but it is well worth the effort to make ourselves aware of what we are taking home. Some of these additives have been found to have negative effects on our health and emotional wellbeing, and the only way to guard against them is through conscious awareness and nutritional education.

Sugar

Sugar is one of the most common food additives, and, unfortunately, it is also one of the most 'empty' of all foodstuffs. It induces a short-term boost of energy, but when we eat too much of it our adrenal glands are overloaded and become sluggish.

This reduces our ability to relax and causes irritability and a lack of concentration. An overly high sugar intake will also strain our insulin-producing glands, perhaps inducing diabetes. More obvious problems include obesity, tooth decay and mood swings. These are particularly difficult problems for children to deal with, and parents must be aware of the dangers of placating a disruptive child with a bar of chocolate or a bag of sweets.

Sugar consumption can be reduced by eating fresh fruit for dessert instead of sugary puddings; drinking unsweetened fruit juices and sugar-free squashes and carbonated drinks; leaving out sugar in coffee and tea; looking for sugar-free labels on products in supermarkets; and avoiding junk foods.

Alcohol

The amount of alcohol we consume can also create health problems and contribute to stress levels. A limited intake can actually be very beneficial-red wine in particular contains things that are very good for us-but taken in excess, alcohol will destroy organs as well our emotional wellbeing. Dependency on alcohol is a disease in itself, which can create great distress not only for the alcoholic but for his or her family and friends as well.

Like caffeine, alcohol stimulates the secretion of adrenaline, producing the same problems of nervous tension, irritability and insomnia. Alcohol in excess will increase fat deposits in the heart and decrease immune function. Alcohol is also a toxin to the bone marrow, and has a severe impact on the liver, inhibiting that organ's ability to detoxify the body. These toxins include hormones released during stress, which will continue to circulate in the body if liver function is impaired.