Articles

Carol writes a monthly Question & Answer column for The Green Magazine. Here is a selection of her columns (click on the links to jump to the articles):

• February 2007: Anti-social digestive problems
• August 2006: Low energy levels
• September 2007: School Lunch Box
• December 2007: Immune System
• October 2006: Seasonal Affective Disorder

February 2007:
Anti-social digestive problems

Question:

I recently joined an 'Introductions' club and one of the main events is eating and meeting in various restaurants. I do get slightly nervous and this is compounded by the fact that during the course of these evenings I have to keep visiting the Ladies loo as I suffer so badly with wind, which is sometimes very painful. It's not really a problem at other times but if you can suggest anything that would help I would be very grateful as I'm supposedly there to meet new people, not spend the evening in the toilet!

Answer:

Poor you! Excess wind and bloating can be due to a number of factors, including an imbalance of digestive flora (bacteria & yeasts, lack of digestive enzymes or a reaction to certain foods. However, as you only suffer on these particular occasions, let's firstly consider nervous tension as a contributory factor. Meeting new people can be stressful and this is a classic stress response. With adrenalin pumping, your body would find it difficult to divert energy to digesting food. Digestive enzyme production slows down, leading to excess wind, which can become trapped and cause pain.

Dealing with the root of any problem is always preferable, so if you can find a technique that helps you to relax you may find this is all you need. For further help with this I would recommend a hypnotherapist who is also qualified in NLP (Neuro-Linguistic programming) or EFT (Emotional Freedom Technique).

In the mean time, a digestive enzyme supplement (from Health Food shops) may help. Choose one that contains a mixture of enzymes including amylase, protease and lipase as these help in the digestion of carbohydrates, protein and fats respectively. Take with the first mouthful of food. Although you are there to socialise, do take time to chew every mouthful thoroughly and slowly sip a little wine and/or still water with the meal.

Also consider what you are eating/drinking. You may have individual triggers, but common culprits include: spicy foods, beans, cabbage, onions, leeks and garlic. Avoid carbonated drinks and moderate alcohol intake.

I hope your fellow club members see more of you at the next event!

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August 2006: Low energy levels

Question:

Now that we're actually having a summer, I'd like to get out with the kids more on the bikes but I just don't have the energy. I've been to the doctor and had some blood tests which are all negative. The doctor suggested that I see a nutritionist; how could this help?

Answer:

How much energy you have depends on a wide variety of factors. Working on the principal that everyone is unique, nutritional therapy uses a combination of tools to make a comprehensive assessment, including a detailed health questionnaire. Although in your case, no underlying illness has been identified, there may be other functional tests that could help uncover contributory factors (eg. sluggish thyroid, food intolerance, low nutrient status etc).

Sometimes, however, just looking at what you eat on a regular basis can speak volumes. Skipping meals or eating foods that create a sugar rush (think sugary cereals, white bread, biscuits, cakes, confectionary etc) can lead to a corresponding sugar level crash which leaves you feeling tired. Appropriate changes can make a huge difference to energy levels, sometimes within a week or so. A nutritional therapist should work with you to ensure that any suggestions are compatible with your lifestyle, as you shouldn't have to expend extra energy to make it work!

Balancing your blood sugar levels throughout the day is essential to improving energy:

• Eat smaller meals at regular intervals - breakfast, lunch and dinner with healthy mid-morning/afternoon snacks in between
• Include protein at every meal
• Avoid the sugar rush foods (sweet/starchy/refined/processed)
• Eat whole foods instead for fibre and nutrients
• Whole fruit rather than fruit juice (or dilute)
• Cut down on caffeine/alcohol
• Drink at least 1½ litres of pure water daily

So enjoy the summer and ride that bike as that's part of the therapy too!

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September 2007: School Lunch Box

Question:

Most of my daughter's friends are taking packed lunches to school and inevitably, my daughter now wants to join them. I want to make sure that she is still getting a balanced meal, so would like your advice on what to include. Anna is seven, eats most foods, but is fussy about presentation, so suggestions on this would also be appreciated?

Answer:

Buy a lunch box with compartments and mini containers with lids. This avoids any squashy mess and spillages. Aim to offer a variety of tastes, textures, colours and food groups. This ticks the boxes for interest, presentation and a balanced meal.

Include:

• A starchy carbohydrate eg. wholegrain bread/roll/pitta/bagel/wrap for a 'sandwich' based lunch or use rice/pasta/couscous/quinoa as part of a salad.
• Protein (eg. chicken, ham, tuna, cheese, egg etc)
• A piece of fruit and some raw vegetable batons
• A non-fizzy drink (eg. mini carton of pure juice) & always a small bottle of water
• Yogurt, fromage frais or mini milk-shake
• An example lunch:
  • Wholegrain pitta pocket filled with rocket, tuna and sweetcorn
  • Individual tub of hummous with raw vegetable sticks
  • Plain bio yogurt with a container of chopped mixed fruits
  • Bottle of water and mini carton of apple juice

• Easy to handle foods include: cherry tomatoes, baby vegetables (eg. carrots, mange-tout, sugar snap peas), home-made mini-pasties, filo or tortilla wraps, omelette fingers, baby mozzarella, feta cubes, chicken drumsticks, dried apricots/figs, clementines
• Use mini containers for fresh fruit salads, pasta or rice salads, cottage cheese, dips, fruit purees, rice pudding, etc.
• Include occasional treats eg. home made banana/carrot cake, raisin loaf, flap-jack
• Avoid sugary & salty foods, crisps, instant noodles, packaged 'cheesy' kid's snacks, fizzy drinks etc.
• Always pack some kitchen roll!

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December 2007: Immune System

Question:

Christmas last year was dreadful as both my partner and I went down with flu, which completely knocked us out. We were so run down and exhausted that we missed out on New Year's Eve celebrations. This Christmas we've got both sets of parents staying, so what can we do to avoid a repeat of last year?

Answer:

It may be the "season to be jolly", but for many its also a season of increased stress, compounded by lack of sleep and contagious germs, which can all overwhelm the immune system. Defences are further weakened by over-consumption of sugars, alcohol, caffeine, salty and highly processed foods, saturated and trans-fats. Improving your nutritional status is paramount to boost immunity. Start now and you can still enjoy the traditional Christmas 'fayre'. Focus on a well-balanced, varied diet with plenty of fresh fruit and vegetables. Many contain carotenoids or flavonoids. These phyto-nutrients not only protect plants and give them their colour, but when consumed, have anti-bacterial or anti-viral and antioxidant properties. So go for the red, orange, yellow, purple, blue and green fruits and vegetables. Expensive, flavour-of-the-month, 'superfoods' are all very well, but its wiser to invest in more of the less exotic, but organic fruits and vegetables. Latest research shows that organic produce has a greater nutrient yield. Eat them raw, put into casseroles and soups or juice them, but whatever you do, increase them.

Supermarket 'superfoods' include: sweet potato, butternut squash, apricots, oranges, berries, kiwi fruit, curly kale, purple sprouting broccoli, watercress, beetroot, red peppers, melon, shitake mushrooms, garlic, seeds, lentils, beans, oats, almonds, garlic, coriander, rosemary, thyme, turmeric and water!

Add to that list daily bio-live plain yoghurt to support the 'friendly bacteria' which form a major part of our immune defences. Alternatively take a probiotic capsule containing bifido and lactobacillus bacteria. Additionally a multivitamin/mineral and for an extra boost, supplement with Echinacea.

October 2006: Seasonal Affective Disorder

Question:

I dread the month of October as it brings with it the prospect of nights closing in and dark mornings. It makes me tearful and miserable and it gets worse each year. I tend to comfort eat and gain weight so wonder if diet can help in any way?

Answer:

This sounds like Seasonal Affective Disorder (SAD) which affects susceptible people in varying degrees. Depression is a characteristic symptom, ranging from mild 'Winter blues' to being serious enough to warrant medication. Comfort eating, food cravings (sweets and starches) and weight gain are common. Other symptoms include excessive sleep, fatigue, lethargy, lowered libido, and irritability.

The fact that it is prevalent in the Northern Hemisphere, occurring with the onset of Winter, has lead to research concluding that lack of sunlight is a major factor. It seems to disrupt brain chemicals, particularly melatonin and serotonin which regulate sleep-wake cycles, mood and appetite control, hence the range of symptoms.

• Increase your light exposure:
  • Get a full-spectrum light box
  • Maximise natural light at home
  • Get outside - walk and exercise in daylight
  • Winter break to the sun or mountains

• Increase intake of mood boosting foods:
  • Proteins: including turkey, cottage cheese, beans, lentils, oily fish, almonds, avocados are all rich in tryptophan from which serotonin and melatonin are formed. You should eat these in combination with whole grains or a piece of fruit.
  • Different coloured fresh vegetables and fruits for antioxidants
  • Oily fish, fresh nuts (not salted), seeds and oils for essential fats
  • Green leafy vegetables, meat, fish, whole grains, eggs are examples of whole foods rich in B vitamins
  • Eat little and often throughout the day to avoid sugar highs and lows linked to low mood, cravings and weight gain