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 Need advice on diet-related health issues? Confused about what to eat to maximise your health? Overwhelmed by the range of supplements, diets and treatments out there? General nutritional queries or worries? Nutritional therapist Shirley Ward of downtoearthnutrition is on hand to help. Contact Shirley here, or email This e-mail address is being protected from spambots. You need JavaScript enabled to view it with DEAR SHIRLEY in the subject / message line. August's query: Which water bottles are best? I get so thirsty in this hot weather but don't want to keep buying bottles of water so I usually refill one again and again. I've heard there are some health issues associated with plastic water bottles; what’s your advice? Shirley's advice: Well it’s great to hear you understand the importance of keeping adequately hydrated. But you’re quite right; your choice of water bottle could increase risks to your health! Single-use and re-usable bottles: Research has shown choosing single-use and some ‘re-usable’ plastic bottles made from plastics containing Bisphonol A (BPAs) could pose health risks. These chemicals can leach into the water and this risk increases through re-use of ‘single-use’ bottles and when the plastic is exposed to heat, acidic foods/drinks or cleaned with harsh detergents. Furthermore, these chemicals contain oestrogenic properties, so a build-up of BPAs can cause also hormone disruption in the body, according to studies. Re-using bottles made from a polyethylene terephthalate plastic (also known as PET or PETE), including most disposable water, soda and juice bottles is also not recommended. According to The Green Guide, such bottles may be safe for one-time use, but studies indicate regular re-use may cause leaching of di(2-ethylhexyl) phthalate (DEHP) chemical, which is added to PVC for flexibility. Studies have linked large doses of DEHP to gastrointestinal distress. A good solution is to buy a BPA-free water bottle; a rough guide is to check the bottom of the bottle; if a ‘7’ appears within the triangular recycling symbol, then it’s likely a BPA-containing polycarbonate has been used in the plastic making process. There is a wide range of BPA-free re-usable water bottles to choose from. A recent addition are Hydropal’s water bottles, which have the added advantage of carbon filters in the cap to reduce chemical levels. Their ‘crypto’ filter traps both Giardia and Cryptosporidium bacteria, both of which can cause severe gastrointestinal upset. So a good choice if you’re a regular swimmer or travel abroad regularly. ‘Tritan’ is a new copolyester material developed by the re-usable water bottle industry to address BPA health issues. Tests so far show no leaching and it’s BPA-free. If you're not a fan of plastic, there are are also many metal water bottles available now. But beware with aluminium water bottles unless they're lined (as with Sigg bottles)! The jury is still out on whether this can leach into water/food; stainless steel bottles are a better choice. To sum up, a good choice for keeping hydrated and reducing chemical contamination is to avoid re-using ‘single-use’ plastic water bottles, instead opting for BPA-free options listed above. Useful Websites for BPA-free water bottles: www.onegreenbottle.com; www.hydropal.com; aquatina (pictured below)  July's query: How Can I Reduce the Risk of My Baby Suffering Food Intolerances? An efficient digestive system is key for reducing the risk of food intolerances. These occur when food is unable to be digested effectively. The immune system does not recognise partially digested food so reacts against this. So how can you help your baby’s digestive system function efficiently?
April's query: What's best: raw chocolate, cocoa powder or unsweetened chocolate? I'm confused about what kind of chocolate is healthiest. I try to avoid sugar but do like using chocolate or cocoa powder in dessert recipes. Can you help? Shirley's advice: Let’s start by looking at the properties of chocolate and whether these are beneficial or detrimental to health: Cocoa All chocolate contains cocoa, which provides significant quantities of the stimulant ‘theobromine’, whose action is similar but not as strong as caffeine; it’s this element that renders chocolate toxic to dogs and cats. As a stimulant this can artificially stress the body, which reduces nutritional status. Interestingly, some studies have shown that ‘cooked’ chocolate (ie: commercially produced milk and dark chocolate) produces a much higher stimulatory effect than ‘un-cooked’ chocolate (ie: raw chocolate). However, cocoa does possess some health benefits too! It’s rich in ‘flavonoids’, substances which provide antioxidant protection to the body, which help protect us against the damaging effects of stress. Studies at Cornell University found cocoa beans contained up to 3 times the levels of antioxidants compared with green tea. Cocoa is also a good source of magnesium, a key mineral for energy production, mood balance and as a muscle relaxant. Chocolate can also have a mood-boosting effect, by helping to boost levels of Serotonin, a brain chemical which regulates our mood. However, these nutritional benefits can be reduced, depending on the way chocolate is made: Un-sweetened Baking Chocolate is made from ‘chocolate liquor’ which contains only cocoa solids and cocoa butter in roughly equal proportions. So although nutritionally this would be better to use in baking compared to milk or dark chocolate, as no sugar has been added, the cocoa beans would have still been roasted to high temperatures, which would reduce levels of protective antioxidants. But what about the fat in cocoa butter? Well, although cocoa butter contains saturated fat, over half of this is made up of stearic acid, which studies have shown does not affect cholesterol levels and actually converts from a saturated to an un-saturated fat in the body. Cocoa Powder is also made from roasted cocoa beans; the chocolate liquor is pressed to remove approximately 75% of its cocoa butter element. Again, this form of chocolate will contain lower levels of antioxidants, having been heated. Raw Chocolate, however, is made from uncooked cocoa beans that have been cold pressed not roasted, so no nutritional value is lost at this stage. However the term ‘raw’ chocolate is a little misleading; there is still heat involved in its production, when it is fermented to produce the ‘chocolaty’ flavour, but studies show the nutritional value still remains higher than chocolate produced from roasted beans. Raw chocolate is very rich and provides an intense flavour, so less is needed. Unlike milk or dark chocolate, raw chocolate generally has no added sugar (but always read the label!). To sum up, raw chocolate provides the highest nutritional value. Bear in mind that cooking at lower temperatures will help to preserve its nutritional value, and as with all foods, moderation is advised! March's query: A long-term solution to constipation? I have MS but am quite active and have a very healthy diet, however, I regularly suffer from constipation (like many MSers). What do you recommend as a long-term solution?
Shirley's advice: Constipation occurs when the bowel is unable to remove digestive waste products efficiently. Toxins contained in these can therefore remain in the body, leading to a wide range of health issues. Efficient elimination of food waste is crucial for good health.Constipation is an all too common symptom of MS for a number of reasons: central nervous system damage due to MS disrupts messages to the brain telling it a bowel movement is needed; muscle contractions experienced with MS can prevent the pelvic floor muscles relaxing, which can also contribute to this issue. Unfortunately many of the drugs prescribed to manage MS can also contribute to constipation. The good news is there are a number of natural ways to help address this issue: Regular consumption of magnesium-rich food sources: Food waste is moved through the bowel by a process called “Peristalsis”, where muscle contraction pushes this through. Magnesium possesses muscle-relaxing properties. Regular consumption of magnesium-rich foods may help by encouraging regular contraction and relaxation of the bowel walls. Magnesium-rich food sources are kelp, millet, tofu, sunflower seeds, brazils, almonds, cashews and buckwheat. Interestingly, many MS sufferers tend to have low magnesium status. Keep Hydrated: The body is composed of two thirds water and can’t function efficiently when water levels reduce. When dehydration occurs the body reacts by holding onto as much water as possible; absorbing more water from faeces, so they become dry and hard, so difficult to push along the bowel. Dehydration can therefore compromise peristalsis and lead to constipation. If you don’t drink much water, gradually increase consumption, aiming for 1.5 to 2 litres water daily; this replaces the amount the body loses each day, just through normal functioning. If you’re not a major water fan, don’t worry, caffeine-free fruit and herbal teas count towards this total; valerian, peppermint and redbush teas are popular ones to try. Cutting back on tea, coffee and alcohol can also benefit, as these can contribute to fluid loss. Regular consumption of fibre-rich foods: Fibre adds “bulk” to food waste, so its easier to push along the bowel. Fibre-rich foods are fruit, vegetables, brown rice and oats, so incorporating these regularly into your diet can help. There are also a range of “bowel cleansing” supplements available which can gently cleanse the bowel and remove hard, impacted faeces, so food waste can move efficiently through. A qualified Nutritionist can advise on the most relevant supplements for you and check for any potential contraindications if on medication. February 2010's query: Nutritional advice for Wegener's Granulomatosis; and frequent infections - what alternative to antibiotics? I've recently suffered from acute renal failure brought on by vasculitis - Wegener's Granulomatosis. (I am not on dialysis nor am I awaiting a transplant.) On leaving hospital I was given no direct nutritional advice. My immune system is now severely compromised and I have frequent infections which are treated with antibiotics. Even though I have a nutritional background, I'm not sure which foods/dishes/meals would help to improve my immune system and may prevent me from taking so many courses of antibiotics. What advice would you give someone like me? Shirley says: With an autoimmune condition such as Wegener’s Granulomatosis, identifying and reducing dietary factors that can put additional stress on the immune system can certainly be helpful. A good place to start is reduction of foods that may promote inflammation such as an excess of red meat, sugar, coffee, alcohol and wheat-based products. Choosing instead foods that contain “essential fatty acids” (particularly omega 3 rich foods such as oily fish, avocados, dark green leafy vegetables, un-salted nuts and seeds) as these possess well-known anti-inflammatory properties. For efficient functioning the immune system requires regular supplies of both vitamin C (found in a wide range of fruit and vegetables, especially frozen peas, broccoli and soft berries) and the mineral zinc (good sources are chicken, turkey, pumpkin seeds and brown rice) so ensure regular inclusion in your diet. Beneficial bowel bacteria are needed for efficient immune system functioning; unfortunately levels can be compromised by regular courses of antibiotics. Regular consumption of a wide variety of fruit and vegetables, especially jerusalem artichokes, garlic, leeks and onions may help boost levels, as they contain substances called “prebiotics” which provide a food source for beneficial bacteria. Natural bio yoghurt contains “probiotic” bacteria which can help to re-populate levels, though I don’t recommend probiotic drinks as most of these contain high levels of sugar. A high strength course of probiotic supplements can help to re-populate levels but as with all supplements, always check with your GP first if you are on medication. Finally, ensure you keep hydrated, aiming for 1.5 litres daily to help improve renal (kidney) health; the kidneys regulate the body’s fluid levels; dehydration can compromise their functioning and inhibit effective removal of debris from inflammation. We do hope this helps, but for a more in-depth personal consultation, please contact Shirley direct on: 07590 527665 or email: This e-mail address is being protected from spambots. You need JavaScript enabled to view it About Shirley Shirley Ward, C.H.Ed (Dip Nut Th) MBANT, MFNTP, is an experienced Nutritional Therapist, who runs her practice Down To Earth Nutrition from clinics in Brighton, Kemptown and Worthing. Shirley is a full member of nutritional therapy’s professional body BANT (British Association for Applied Nutrition and Nutritional Therapy) and as such abides by their strict code of rules and conduct. Shirley delivers individual consultations, corporate workshops, talks and presentations and writes articles for a variety of publications. She addresses a wide range of chronic health issues such as arthritis, multiple sclerosis, diabetes and osteoporosis. Shirley offers a range of functional tests at her practice, for example, food intolerance testing, candida testing, gut health screening, internal parasite testing and hair tissue mineral analysis (helpful for clarifying specific vitamin and minerals deficiencies and for the presence of toxic metals). Shirley states “functional tests can certainly be helpful, however, I would initially see each client for a consultation, in order to obtain the full picture and clarify other potential factors that could be contributing to the issues they wish me to address. If further clarification is sought then functional testing can be appropriate.” For more information visit www.downtoearthnutrition.co.uk:   Disclaimer: The contents of this site are for general information only. You should consult a qualified health professional regarding whether information provided on this site is appropriate for you. The site owner takes no responsibility for any loss caused as a result of reading the content of this site. |