Many diets for women have been touted for their beneficial or long life effects but it is difficult to navigate because they can also contradict each other. No, the long life diet is not vegan, paleo, ketogenic, raw food, etc. Nothing is absolute or universal, what works for one won’t necessarily work for another. Each of us is unique and will also have to adapt our diet according to its constitutionher digestive capacity and the environment in which he lives.
However, here are the basic rules on which the majority of authors seem to agree. By following them, you improve your health and, a priori, your longevity.
Basic rules of healthy eating anti aging foods for women
1 Prioritize natural, quality and “real” foods
The first step is to avoid unhealthy meals, such as the well-known junk foods, which are goods that have been altered by the food business and that we have consumed in large quantities since the 1950s. True, they are “practical”: ready-made or rapidly produced foods that may be stored for years in plastic and that please our palate with chemical ingredients. They have unfortunately lost a major portion of their critical vitamins and minerals, and they include a variety of contaminants, including some that are poisonous.
To ensure a maximal intake of micronutrients, consume authentic (and nutritious) food that is not or less processed, organic, and locally sourced if possible (thus cooler). Most industrial and processed foods are low in critical nutrients and high in toxins (trans fats, hidden sugars and sweeteners, preservatives, etc.).
Getting closer to the hunter-gatherer regime of yesteryear (known as “Paleolithic”) seems well founded. Moreover, if we have to eliminate the foods that can cause problems according to the different so-called “healthy” diets, there are only fruits, vegetables, nuts and seeds, eggs, fish and other animals. Afterwards, let’s avoid all dogma and excessive dieting. This does not necessarily mean a reduced carbohydrate diet.
Cooking at a high temperature destroys not only certain vitamins but also enzymes that are valuable for our digestion. Eating raw for those who can bear it and/or cooked at low temperature seems preferable.
Be that as it may, the idea is never to radically change the way you eat but to evolve for the better. Today’s observation, in our modern societies, is clear, our diet has deviated enormously towards excess: in quantity, in toxic substances, in processed products… It has moved far away from the principles of a healthy diet. healthy since the 1950s.
2 Eat less and slowly
Simple caloric restriction would make you live longer according to scientific studies. This seems all the more reasonable when we know that our diet is generally, nowadays, too rich in calories (and especially too sweet), and how much physical exercise we lack to burn them off. In the “blue zones” of the world, known as long life zones, we eat less (and less often) than in our modern societies.
Eat slowly and chew will jointly improve the assimilation of nutrients, digestion and the balance of your intestinal flora, so important for your health and your immune defences.
3 The basis of healthy eating: fruits and vegetables
Everyone agrees on that. They bring all nutrients necessary for our body, fibers food (prebiotics) and antioxidants which fight against certain effects of aging.
The best anti aging foods for women
Today, our fruit and vegetable ration has become too weak despite government incentives. On the other hand, we often eat too much meat and animal products (moreover, of poor quality). From there to say that being vegetarian or vegan is the best solution, there is a big step. Studies do not confirm that man is made to be vegetarian but rather omnivorous. Afterwards, it can be an ethical choice but that is not the subject here. Above all, our modern diet is too high in refined grains : pasta, bread, pastries, pastries, flour, pasta…
Note that adding good fats after cooking on these vegetables (oils virgin and raw rich in unsaturated fatty acids) facilitates the absorption of fat-soluble vitamins (A, D, E, K) and certain antioxidants.
4 Beware of carbohydrates that make your insulin secrete too quickly
When it comes to foods high in carbs (or carbohydrates), choose those with a low glycemic index, or those that do not immediately spike blood sugar. This exhausts your pancreas, which then has to rapidly secrete insulin to decrease blood sugar (blood sugar).
Indeed, because fast sugars (those with a high glycemic index) are scarce in nature, our prehistoric predecessors seldom needed to reduce blood sugar levels. Due to the high fiber content in fruits, the fructose (their sugar) is not digested as rapidly as it could be. The modern diet, on the other hand, is chock-full of foods that spike our blood sugar and cause too many insulin releases.
This can lead to the ” insulin resistance (the body no longer reacts well to the secretion of this hormone) which leads, among other things, to obesity and diabetes. In addition, insulin, which will then tend to increase, will promoteinflammation in general.
Sugar is a soft drug with pernicious effects. The ideal is to get rid of it and avoid foods that contain it. It doesn’t provide anything of nutritional value, and causes our blood sugar (and therefore our insulin) to skyrocket, tiring our pancreas. If you really want to replace sugar, stevia seems to be one of the only safe sweeteners.
5 Let’s eat more fats but good ones!
Since the 1950s, lipids, fats, and fatty substances have been overrun with all the evils to the point that they have been nearly completely removed from the diets prescribed by institutions. They are accused of increasing cardiovascular disease in particular. Saturated animal fats are the worst… As a result, consumers were advised to consume more unsaturated vegetable fats. The concept was sound, but we overlooked a few details:
– these bring, for the most part, lots of omega 6 and little omega 3the opposite of what should be (see below)
– cooking polyunsaturated fatty acids transforms them into trans fatty acids (very toxic hydrogenated fats)
– the saturated fatty acids are nevertheless useful to our body.
Result: today, our diet is most often deficient in omega 3 (an essential unsaturated fatty acid), and too rich in omega 6 (another essential fatty acid) which promotes inflammation processes in the body. In addition, fatty acids trans are toxins that are often too present on our plates.
Must therefore do not cook vegetable fats (except olive and coconut). These contain mainly fatty acids. monounsaturated or fatty acids saturated which do not transform into toxic compounds with heat.
Eating animal fats is not a problem, and some can be cooked very well (duck, goose, pork, butter, etc.). The problem is in the excess, and also in the poor quality of some farm animals today, in which hormones, antibiotics and other chemicals concentrate in their fat.
6 Meat, fish and poultry: little and of good quality
For an adult, about 0.8 to 1 g of protein per kilo of body weight per day is appropriate, with a little more after 65 years due to the less excellent absorption commonly observed. For a person of average stature, this may be accomplished rapidly with roughly 120 to 150 grams of animal flesh (see this article on our protein needs)
.
More often than not, the modern diet brings animal products to every meal, and we are thus well beyond our needs. In addition, animal proteins are richer in methionine, an amino acid whose moderation appears to improve longevity. So let’s avoid excesses. Let’s not forget thatthere are also proteins in plantswhich reduces our animal protein needs accordingly.
A word about the animal products that we consume the most: today these are muscles animals, whereas originally, the hunter-gatherer ate a priori the whole animal (tendons, skin, cartilage, marrow, etc.). These parts are rich in wisteriaanother amino acid, which precisely helps the liver to detoxify methionine, and which we could therefore miss.
Thus, eating these less “noble” animal proteins (but also less expensive!) would be beneficial. The concern today is find good products coming from well-nourished animals (with their natural foods), and not overly treated with chemical drugs, hormones and other antibiotics…
7 Spice, spice, spice…
Herbs, herbs, various spices mostly have antioxidant, digestive, disinfectant, anti-glycation, anti-inflammatory properties, etc. The most interesting common spices are turmericbasil, gingercurry (turmeric plus pepper),garlicthyme, rosemarycoriander, parsley, cinnamoncardamom, cumin, mustard…
Ayurvedic medicine, which considers longevity to be essential in health, precisely chooses the spices to eat for each person, according to their constitution and the desired effects on their health.
Now see the most common food mistakes priority to be avoided.
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Copper in food, natural anti-inflammatory
Copper is an essential micronutrient in very small quantities, like all trace elements. We find less than one gram in our body, stored mainly in the liver.
It acts especially at the level of the immune system, the fight against free radicals and inflammation, as well as in the functioning of neurons. As you age, it is beneficial in osteoarthritis problems because it also regulates inflammation mechanisms.
Copper needs and deficiencies
The recommended daily intake in Europe is 2 mg for an adult male and 1.5 mg for a female.
Studies show that Westerners often have a diet slightly deficient in copper (less than 1.5 mg, even less than 1 mg per day). Moderate deficiencies are not that rare, especially in people with intestinal disorders resulting in malabsorption.
Sweating is an important loss pathway for copper.
Lack of copper can lead to:
- a drop in immunity: fragility to infections, poor defenses (which already weaken with age),
- bone, cartilage and ligament construction or regeneration,
- disorders of skin and hair pigmentation,
- increased cardiovascular risk: excessively rapid clotting, heart rhythm disorders, etc.
- anemia (pallor, weakness, etc.),
- decalcification…
These deficiencies can come, as we have seen, from a lack in the daily diet, but also from a bad intestinal assimilation/digestion. Similarly, high dietary intakes of zinc and iron can limit copper absorption.
Where to find it in food?
It is found in large quantities in the liver of animals, then in cocoa, whole grains, nuts, oysters and other shellfish, grapes, and in smaller quantities in dried beans, potatoes, soybeans and the lenses.
Quick sugars, calcium and vitamin C can limit its digestive absorption.
| Main sources of Copper per 100g (in mg) | |
| Liver, veal, cooked | 20.1 |
| Liver, lamb, cooked | 8.45 |
| Mushroom, shiitake, dried | 5.17 |
| Offal, cooked (medium food) | 5.06 |
| Whole grains | 4.98 |
| Squid or squid or squid | 2.11 |
| Cashew nut | 2 |
| Crab | 1.99 |
| Dark chocolate | 1.7 |
| Sesame, seed | 1.58 |
| Hazelnut | 1.5 |
| Sunflower, seed | 1.5 |
| Oyster | 1.45 |
| Nuts, fresh | 1.34 |
| flax, seed | 1.22 |
The actions of copper in the body
Oxygenation, respiration
Copper plays a role in the production of hemoglobin, which carries oxygen in the blood, and in the production of red blood cells. It is also involved in cellular respiration via cytochromes. It improves the intestinal absorption of iron, thus being able to improve certain anemias.
Immune system
Copper has a stimulating action of natural immunity. It stimulates the multiplication of defense cells (lymphocytes). Known since antiquity for its power antiseptic, it helps to fight viral or bacterial infectious processes. As an anecdote, copper workers were better protected during cholera epidemics in the 19th century. Since 2010, hospitals have been using the antibacterial properties of copper (in equipment and furniture) to reduce nosocomial infections.
Brain and neurons
Copper intervenes at the level of several enzymes in the transmission of nerve impulses and also in the memorythe sleep and attention. In particular, it contributes to the proper maintenance of the myelin sheath protecting the nerves.
Copper and rheumatism
Copper improves painful disorders related to osteoarthritis according to some studies. It works by limiting inflammation, like a natural anti-inflammatory. It also helps to fight against the production of free radicals. It is antioxidant through superoxide dismutase (SOD).
It promotes the synthesis of collagen and could thus have a restorative effect on the cartilage and ligaments of the joints. It is also involved in bone mineralization and in maintaining bone mass.
The use of copper in oligotherapy (medicine by trace elements) is a classic for joint pain and osteoarthritis, as is the use of copper bangles some traditional medicines.
Pigmentation
Copper participates in the formation of melanin, this pigment which gives color to our hair and our skin, and which protects us from the sun. A deficiency can lead to pigmentation disorders and prematurely white hair.
Supplementation
Copper supplements are mainly used in very low doses, sublingually in oligotherapy. They are classically used against febrile or flu-like states, rheumatic inflammations, certain anemias, infectious sites, etc.
Some rheumatologists also use it in a weighted dose (a few milligrams per day) in osteoarthritis.
When blood copper levels are not sufficient, supplementation with copper salts may be helpful. The most commonly used and correctly assimilated are gluconate, pidolate, and chelated forms of copper, such as bisglycinate.
Olivares M, Uauy R. Copper as an essential nutrient. American Journal of Clinical Nutrition, Vol 63, 791S-796S, 1996.
Richard-Miceli C, Mazières B, Dougados M. Evaluation of copper in the symptomatic treatment of gonarthrosis. Rheumatological Reflections2000;28:3-6.
Selenium in food
Selenium is best known for its antioxidant role since the famous SUVIMAX study. It is necessary for the activation of a very important antioxidant enzyme (glutathione peroxidase).
In fact, selenium is also useful for many other things: formation of thyroid hormones, reproduction of our cellular DNA, immunity…
Necessary intakes of selenium
The recommended daily dose of selenium is 55 µg for an adult. The FDA recommends 70µg and the American Institute of Medicine and the Roswell Park Cancer Institute say that 200µg would be the best intake to prevent certain cancers (prostate, lungs, colon). It is therefore possible, as often, that our intake doses are underestimated.
In case of lack of chronic selenium the incidence of certain pathological disorders can be increased: cardiovascular problems by arteriosclerosis, immunity disorders, cancers, inflammatory diseases, asthma, spermatogenesis disorders…
In case of excess : generally much more than 1000 µg per day, symptoms such as hair loss, brittle nails, skin inflammation, fatigue, nausea, may appear. Overconsumption of selenium could also promote diabetes and hypercholesterolemia.
To be more assimilable, in the event of supplementation, it must be absorbed in an organic form (for example yeasts enriched with selenium, pollens, etc.).
Medical use of selenium
It is used in particular to prevent oxidation (in particular blood lipids) often associated with vitamins E, A and C.
Its most classic indications are the prevention of disorders linked to a deterioration of the vascular walls (arterial or venous), the prevention of cancer (in particular of the prostate) and in asthma.
In what foods do you find it?
It is most abundant in Brazil nuts. It is also very present in shellfish, mushrooms, eggs, offal, fish, garlic…
Whole grains and vegetables can be a good contribution (onions, asparagus, broccoli, tomatoes…) provided they grow on soils rich in selenium.
| Main sources of Selenium per 100g (calculation in mg) | |
| Tuna, natural | 305 |
| cooked swordfish | 122 |
| Mushroom, boletus, raw | 120 |
| Cod liver | 107 |
| Brazil nut | 103 |
| Sole | 103 |
| Mackerel | 94.7 |
| Egg yolk | 83.5 |
| Rabbit | 73 |
| Brain | 70 |
| halibut | 60 |
| Julienne or Lingue | 60 |
| Molds | 57.2 |
In Europe, supplies have been declining for several decades. European cereals are less rich in selenium than those of the American continent, for example.
Silicon, food and anti-aging
Silicon is a natural mineral. It is the most present trace element in the human body (before iron, zinc or copper…). It is very important for the structure of our body. In particular, it is used in the manufacture of bone tissue, our collagen and our elastin, these proteins which are put into fibers giving solidity and flexibility to our tendons and our skin.
It is observed that‘with aging, the amount of total silicon decreases in our bodyprobably by reducing our ability to absorb this trace element and by reducing the cellular metabolism of silicon.
Silicon and metabolic functions
It participates above all, as we have seen, in the manufacture of support fabrics in bones, tendons, skin, connective tissue, vessel walls… It is useful for the synthesis of glucosaminoglycans, important components of cartilage and hyaluronic acid very present in our joints.
He would also play a role in the calcium binding (an American study in 2005).
Finally, it could serve our immune defenses. It is also very present in the lymphoid tissues and our adrenal glands, whose roles in immunity are known.
Although it is incorporated into the structure of some of our tissues, you should know that silicon acts above all as an inducer for the production or regeneration of tissues, as a “catalyst” trace element. In fact, many of his actions are still poorly understood although observable.
With age, the silicon content of body tissues, such as skin or tendons, can decrease by 80% (according to different studies). This can come from our poorer capacity for assimilation as we age (or even from a diet low in silicon: lack of fiber and plants, etc.). This could be one of the causes of bone (osteoporosis), cartilage and ligament fragility, loss of skin tone and hair, wrinkles, nail fragility, etc. related to aging.
According to traditional medicine and Ayurveda, people of the Vata type (phosphoric in homeopathy) are more likely to lack silicon (see here how to know your constitution).
Silicon in food
Silicon dissolves in drinking water. Certain mineral waters crossing sandy layers are richer in them. However, in this form of soluble mineral silica, its digestive absorption remains low (less than 10%).
Most tall, fibrous plants and cereals complete provide silicon nutritionally. The refining of cereals leads to a loss of silicon content (and of course other essential nutrients). Bamboo, horsetail and nettle are plants that are very rich in silicon.
| Main sources of Silicon per 100g (calculation in mg) | |
| Nettle | 380 |
| oats | 18 |
| dates | 16.6 |
| Complete rice | 16 |
| Dried fruits | 10 |
| Molds | 9.5 |
| bamboo shoots | 9 |
| Green beans | 8.7 |
| Walnuts, hazelnuts, almonds | 7 |
| Sunflower, flax, sesame seeds | 6 |
In the current state of knowledge, plants mainly provide the “colloidal” form of silicon. These are molecules of orthosilicic acid which, by binding to carbohydrate molecules (carbohydrates) or proteins, form an “organic” compound: colloidal silica. Organic silica molecules would also be present in plant sap but are difficult to identify. They would remain in this form for a short time and would be rapidly metabolized into other complexes. The assimilative capacity of vegetable silica is difficult to establish. It could reach 44% according to some studies for green beans but only 4% for bananas (7).
When should you take it?
Our daily silicon intake would be satisfactory. It would take 20 to 40 mg per day which should be in our diet. In fact, this is still unclear. There is not really a well-defined deficiency threshold nor a necessary daily dose in our diet given by the health authorities.
In micronutrition and alternative medicine, it is traditional to give silica supplements in the following cases:
- osteoporosis, decalcification,
- tendinitis,
- osteoarthritis,
- cardiovascular illnesses,
- slow healing,
- decreased immunity,
- brittle nails,
- certain alopecia (hair loss)…
Plants rich in silicon are also traditionally used in these indications, in alternative and natural medicine.
And organic silica?
As opposed to mineral silicon, it is a particular form of silica: mono methylsilanetriol (MMST) which would provide a soluble silicon, comprising a methyl group as in other molecules found in living organisms (ie: “organic”).
Organic silicon was, in fact, invented and synthesized at the end of the 1950s. It has been talked about a lot and caused great controversy. Presented by some as an almost “miracle” remedy and by others as a booby trap without scientific foundation, this product has been taken up by many manufacturers and sellers, sometimes unfortunately without scruples. Nevertheless, it must be admitted that a large number of people have used it and still use it with good results in joint and tendon problems, atherosclerosis and to improve the quality of the skin, nails and hair… In our medical practice, we have often observed its results, whatever its actual mode of action.
MMST would be found in the sap of plants and on grains of sand (made by micro-organisms) but its identification is not easy. There are few scientific studies for this molecule, which has now fallen into the public domain, where it will therefore be difficult to find investors to finance them.
Organic silicon would be perfectly assimilated by our body (as opposed to silicon in drinking water, of mineral origin). In addition to digestive assimilation, it would directly cross our mucous membranes and also penetrate through our skin. The British study cited above (7) shows an absorption of 64% for MMST (curiously the same as for non-alcoholic beer (!)). Other authors go up to 70% absorption.
The virtues attributed to it would therefore be linked to this criterion of assimilation, assuming that poor assimilation of silicon is more common than one might think. Its effects come from the role of silicon in the body. It would therefore act on:
– improvement of joint condition
– protection of supporting tissues, tendons and ligaments
– the tone and suppleness of the skin and hair
– the quality and flexibility of the arterial and venous walls.
These are particularly common indications in anti-aging medicine.
In the end, the effectiveness of this product is therefore subject to controversy. Even some scientific studies contradict each other. If its use remains very widespread, with people convinced of its benefits (including doctors and scientists), there are unfortunately few conclusive clinical studies to date.
Which silicon to taKe?
If our body needs it (as with all essential nutrients), it may be reasonable to increase its intake of silicon. How to proceed in practice?
Plants rich in silica have been used for a very long time in traditional medicine in the indications seen above and linked to the lack of silicon. Even if the absorption of this trace element is low in this form, this route has proven itself over time with plants such as bamboo, horsetail, nettle, willow, etc. In addition, the necessary contributions being poorly defined, it is not said that it takes a lot for them to act.
The synthetic “organic silicon” form (which may seem like a paradox) is attractive due to its high absorption capacity and does not present any potential toxicity. Although subject to controversy, one cannot deny the abundant testimonials and the findings of results in medical practice. So why not ?
Note also that organic silicon was the active ingredient of an injectable drug for a long time (and even reimbursed by social security): Conjunctyl°. It was widely used in mesotherapy.
If you decide to use organic silicon (or methylsilanetriol), you have to stay away from the storytellers of sales pitches, find out about its origin and its quality of manufacture. It is by no means a panacea and it is wise to stick with the conditions where it has proven itself in patients.
What we will remember is that the body’s supporting tissues lose their silicon as we age and that all means of recharging them are welcome.
To understand the alkaline diet
For some doctors (and for naturopaths) the accumulation of “acidic waste” from the body and an acidifying diet are the main causes of many ills of civilization and age-related diseases. A ” low level acidosiscould settle down quietly, disturb metabolic functions and gradually generate diseases. It should therefore be spotted and the body helped to restore the balance when needed with a more alkaline diet (to find out more, read the acid-base balance of the body and the age).
For others, it is fables: the body knows very well how to regulate its acid-base balance on its own. Some claim that food has no effect on this, only the pH of urine.
You will tell me that it is enough to delve into the literature and scientific studies to know who is right. Well no. Studies give conflicting results. I admit that feeling, the first option seems to me to make sense, especially if one is interested in global and alternative medicine. But let’s try to untangle things a bit to draw some useful conclusion, if any.
For some doctors (and for naturopaths) the accumulation of “acidic waste” from the body and an acidifying diet are the main causes of many ills of civilization and age-related diseases. A ” low level acidosiscould settle down quietly, disturb metabolic functions and gradually generate diseases. It should therefore be spotted and the body helped to restore the balance when needed with a more alkaline diet (to find out more, read the acid-base balance of the body and the age).
For others, it is fables: the body knows very well how to regulate its acid-base balance on its own. Some claim that food has no effect on this, only the pH of urine.
You will tell me that it is enough to delve into the literature and scientific studies to know who is right. Well no. Studies give conflicting results. I admit that feeling, the first option seems to me to make sense, especially if one is interested in global and alternative medicine. But let’s try to untangle things a bit to draw some useful conclusion, if any.
Acid or alkaline, base, pH?
acidity in the body
The pH is a measure of acidity: below 7, it is acidic, above 7, it is alkaline (or basic), equal to 7, it is neutral. All compartments of the human body (blood, intracellular, extracellular, etc.) have a well-defined “pH” close to neutrality. To function properly, our body must have this balanced pH, otherwise its enzymes function poorly and many metabolic reactions are reduced.
It is perfectly accepted that the cells of our body produce acidifying waste (weak acids, carbon dioxide, etc.) while doing their work of manufacturing or producing energy (depending on their functions and their metabolism). The blood and lymphatic pH being slightly alkaline (7.4), the body generally tries to compensate or eliminate excess acidity to stay healthy.
In red the acidity factors. In green the alkalizing factors.
The body’s natural defenses against excess acidity
Nature is well made and our body has three main lines of pH regulation (and therefore excess acidity.
Buffer substances: these are mainly bicarbonates and proteins (in particular hemoglobin) which will locally neutralize the acids formed
The elimination of carbon dioxide through the lungs: it eliminates acidity by increasing the expiration of CO²
The kidneys: which can eliminate acidity through the urine.
These defense systems are sometimes overwhelmed and when the blood pH varies by +/- 0.1, the consequences are very serious, as seen in the intensive care unit.
The pro-acid-base balancers say that apart from these extreme cases, there can be a quiet fight of the body against the excess of acids which would end, in the long run, by weakening it and by drawing on minerals. useful (like calcium) in his bones and/or amino acids in his muscles to compensate for the drop in pH. This could lead to demineralization and a whole procession of symptoms (not very specific, it is true): fatigue, tendino-muscular pain, headaches, poor digestion, fungal infections… Hence the interest of an alkalizing diet .
Can food change our inner acidity?
The diet-induced acidosis theory
It is not disputed that each food has an acidifying or alkalizing potential: the PRAL (Potential Renal Acid Load). Each food, once digested, leaves more or less acid or alkaline residues. We can then measure in the urine a modification of the acids excreted and therefore of the pH.
Modern food would thus be too acidifying since it is too rich in refined cereals, meats, cheeses, industrial prepared products… and too low in fruits and vegetables and unrefined products.
Where it gets stuck is that we do not find the same pH variations in the blood. On the other hand, fortunately because otherwise, we would fall into a coma while eating camembert! This therefore allows critics to say that food does not modify our internal acidity. Proponents defend themselves by saying that the variation is tiny since the body does everything to maintain a stable blood pH but that, nevertheless, it has put its defense systems into play. Thus, if the tendency to acidification lasts over time, it will affect the tissues and insidiously cause malfunctions and health problems.
And the other acidifying factors?
The effect of stress, lack of exercise, poor respiratory function, aging or kidney failure on acid-base balance is not really disputed.
But history repeats itself: while critics admit that a person with severe kidney failure (the kidneys barely work anymore) can change their blood acidity and bring them to the intensive care unit, they find it hard to believe that A moderate acidification factor (and therefore relatively well compensated by the body’s buffer systems) can have repercussions on health.
Can there be health repercussions?
As we have just seen, critics can only conceive of serious and acute consequences in the event of a change in blood and intercellular pH. The rest of the time, they admit that the pulmonary, renal and buffer systems are sufficient for perfect pH regulation.
Proponents, on the other hand, believe that the body, in the event of continued excess acidity, will end up drawing on its reserves (mineral and/or muscular in particular) to maintain pH stability. These phenomena would lead in the long run to:
Demineralization and bone fragility
Muscle loss
chronic fatigue
Risk of kidney stones
Rheumatism, gout
Increased pain sensitivity
Decreased immune defenses
Cavities
Increased risk of blood pressure
Migraines
Nervousness, spasmophilia, depressions
Eczema and dermatoses…
But what do the studies say?
Effects of Acidity on Bones and Bone Density
Studies show that:
alkaline or acidic diet influences bone calcium retention (3)
The bone mineral balance of postmenopausal women is improved by taking potassium bicarbonate (alkalinizing) (4)
Acid base balance has effects on bone health (5)
Chronic metabolic acidosis can lead to greater loss of bone density with age (6)
More neutral, a study concludes that an alkaline diet can certainly have positive effects on bone density and health through the supply of more important minerals and vitamins but that nothing allows us to affirm with certainty that a modification of the acid-base balance may be directly involved (7).
A meta-analysis deduces, on the contrary, that there is no link between the calcium excreted by the kidneys in the event of acidity of the diet and the loss of bone calcium (8).
Another shows that diets high in phosphates and protein had a positive effect on bone health (9)
Effects of Body Acidity on Muscle Loss
Studies show that:
to promote the elimination of acidity through the kidneys, the body should use the amino acids taken from its muscles (12).
An increased load of acid products increases, in addition to calcium, the elimination of nitrogenous waste (from proteins) and that taking an alkalizing agent such as potassium bicarbonate could reduce it (13).
Critics point out that increasing dietary protein (thought to be acid-forming) may help buffer acidity and excrete it through the kidneys (14) but clearly no loss of acid is expected. muscle if the diet is high in protein.
And the rest
Furthermore, and to conclude, a recent analysis of studies concludes that nothing confirms or invalidates the relationship between acidity and the risk of cancer (15).
So here we are not much more advanced, and I will spare you the studies on acidity and hypertension, acidity and diabetes, etc…
The alkaline diet or rather: “alkalinizing”
Here, the choice of food is made to obtain, in the end, an alkalinization of the body. Some foods like lemon are acidic but ultimately alkalize the body. Not to mention an alkaline “diet”, a diet for a better acid-base balance of the body because it is more “alkalinizing” is based on the following principles (compared to our modern diet):
in priority more vegetables and more fresh vegetables
more fruit (remaining moderate on very sweet fruit)
dried fruits, nuts and sprouted seeds
less meat, and animal flesh in general
less cheese, and dairy products in general
cereals, flours, pasta… complete (unrefined) and in moderate quantities
drink still alkaline or bicarbonated mineral water
eat soy and its derivatives in fermented form
reduce the amount of food in the evening meal to help the liver do its nocturnal detoxification work.
See it list of alkaline and acidic foods >
What does Ayurvedic medicine say?
Most of the recent discoveries in functional or anti-aging medicine can be found in this traditional medicine, which confirms and reinforces them.
Ayurveda doesn’t really talk about the acid-base concept of the body or the healthier alkaline diet. Here, the body’s pH would be an indicator of balance, of a good level of “prana” (the energy circulating in the body and drawn from the environment), the “chi” in Chinese medicine.
On the one hand, Ayurvedic Medicine chooses the foods to be consumed according to the constitution of each one. The foods recommended for a person are therefore intended to balance the three basic forces at home (the Vata, Pitta and Kapha doshas).
On the other hand, it classifies foods into 3 categories. To schematize:
those who bring inertia and make lazy, heavy (tamasic)
those who bring excitement, agitation and aggression (rajasics)
those who bring peace, vitality, joy and (satvic) wisdom.
It turns out that the latter (satvics) are practically all alkalizing foods…
Conclusion: let’s eat more vegetables and not overcooked
The controversy will probably exist for a long time on the exact and proven role of excess dietary acidity, and the triggering of diseases or general health disorders. Scientific studies are hard to decide.
This being the case, the global and preventive approach taking into account the terrain and the possible effects of excess acidity in the body’s tissues is interesting. It has the merit of seeking explanations where the knowledge of classical medicine comes up against.
But in the end, what are the implications of all these discussions? If the excess of acidic foods exists and if it can have repercussions on health, it is corrected a priori easily by eating more alkalizing foods (which are fruits, vegetables and oil seeds). We therefore have everything to gain by consuming more of it for a more alkaline diet, and by doing a little exercise, rather than by racking our brains too much on this subject.
Acid or alkaline, base, pH?
Acidity in the body
The pH is a measure of acidity: below 7, it is acidic, above 7, it is alkaline (or basic), equal to 7, it is neutral. All compartments of the human body (blood, intracellular, extracellular, etc.) have a well-defined “pH” close to neutrality. To function properly, our body must have this balanced pH, otherwise its enzymes function poorly and many metabolic reactions are reduced.
It is perfectly accepted that the cells of our body produce acidifying waste (weak acids, carbon dioxide, etc.) while doing their work of manufacturing or producing energy (depending on their functions and their metabolism). The blood and lymphatic pH being slightly alkaline , the body generally tries to compensate or eliminate excess acidity to stay healthy.
The body’s natural defenses against excess acidity
Nature is well made and our body has three main lines of pH regulation (and therefore excess acidity.
- Buffer substances: these are mainly bicarbonates and proteins (in particular hemoglobin) which will locally neutralize the acids formed
- The elimination of carbon dioxide through the lungs: it eliminates acidity by increasing the expiration of CO²
- The kidneys: which can eliminate acidity through the urine.
These defense systems are sometimes overwhelmed and when the blood pH varies by +/- 0.1, the consequences are very serious, as seen in the intensive care unit.
The pro-acid-base balancers say that apart from these extreme cases, there can be a quiet fight of the body against the excess of acids which would end, in the long run, by weakening it and by drawing on minerals. useful (like calcium) in his bones and/or amino acids in his muscles to compensate for the drop in pH. This could lead to demineralization and a whole procession of symptoms (not very specific, it is true): fatigue, tendino-muscular pain, headaches, poor digestion, fungal infections… Hence the interest of an alkalizing diet .
Can food change your inner acidity?
The diet-induced acidosis theory
It is not disputed that each food has an acidifying or alkalizing potential: the PRAL (Potential Renal Acid Load). Each food, once digested, leaves more or less acid or alkaline residues. We can then measure in the urine a modification of the acids excreted and therefore of the pH.
Modern food would thus be too acidifying since it is too rich in refined cereals, meats, cheeses, industrial prepared products… and too low in fruits and vegetables and unrefined products.
Where it gets stuck is that we do not find the same pH variations in the blood. On the other hand, fortunately because otherwise, we would fall into a coma while eating camembert! This therefore allows critics to say that food does not modify our internal acidity. Proponents defend themselves by saying that the variation is tiny since the body does everything to maintain a stable blood pH but that, nevertheless, it has put its defense systems into play. Thus, if the tendency to acidification lasts over time, it will affect the tissues and insidiously cause malfunctions and health problems.
And the other acidifying factors?
The effect of stress, lack of exercise, poor respiratory function, aging or kidney failure on acid-base balance is not really disputed.
But history repeats itself: while critics admit that a person with severe kidney failure (the kidneys barely work anymore) can change their blood acidity and bring them to the intensive care unit, they find it hard to believe that A moderate acidification factor (and therefore relatively well compensated by the body’s buffer systems) can have repercussions on health.
Can there be health repercussions?
As we have just seen, critics can only conceive of serious and acute consequences in the event of a change in blood and intercellular pH. The rest of the time, they admit that the pulmonary, renal and buffer systems are sufficient for perfect pH regulation.
Proponents, on the other hand, believe that the body, in the event of continued excess acidity, will end up drawing on its reserves (mineral and/or muscular in particular) to maintain pH stability. These phenomena would lead in the long run to:
- Demineralization and bone fragility
- Muscle loss
- chronic fatigue
- Risk of kidney stones
- Rheumatism, gout
- Increased pain sensitivity
- Decreased immune defenses
- Cavities
- Increased risk of blood pressure
- Migraines
- Nervousness, spasmophilia, depressions
- Eczema and dermatoses…
But what do the studies say?
Effects of Acidity on Bones and Bone Density
Studies show that:
- alkaline or acidic diet influences bone calcium retention
- The bone mineral balance of postmenopausal women is improved by taking potassium bicarbonate (alkalinizing)
- Acid base balance has effects on bone health
- Chronic metabolic acidosis can lead to greater loss of bone density with age
More neutral, a study concludes that an alkaline diet can certainly have positive effects on bone density and health through the supply of more important minerals and vitamins but that nothing allows us to affirm with certainty that a modification of the acid-base balance may be directly involved .
A meta-analysis deduces, on the contrary, that there is no link between the calcium excreted by the kidneys in the event of acidity of the diet and the loss of bone calcium .
Another shows that diets high in phosphates and protein had a positive effect on bone health.
Effects of Body Acidity on Muscle Loss
Studies show that:
- to promote the elimination of acidity through the kidneys, the body should use the amino acids taken from its muscles .
- An increased load of acid products increases, in addition to calcium, the elimination of nitrogenous waste (from proteins) and that taking an alkalizing agent such as potassium bicarbonate could reduce it .
Critics point out that increasing dietary protein (thought to be acid-forming) may help buffer acidity and excrete it through the kidneys but clearly no loss of acid is expected. muscle if the diet is high in protein.
And the rest
Furthermore, and to conclude, a recent analysis of studies concludes that nothing confirms or invalidates the relationship between acidity and the risk of cancer .
So here we are not much more advanced, and I will spare you the studies on acidity and hypertension, acidity and diabetes, etc…
The alkaline diet or rather: “alkalinizing”
Here, the choice of food is made to obtain, in the end, an alkalinization of the body. Some foods like lemon are acidic but ultimately alkalize the body. Not to mention an alkaline “diet”, a diet for a better acid-base balance of the body because it is more “alkalinizing” is based on the following principles (compared to our modern diet):
- in priority more vegetables and more fresh vegetables
- more fruit (remaining moderate on very sweet fruit)
- dried fruits, nuts and sprouted seeds
- less meat, and animal flesh in general
- less cheese, and dairy products in general
- cereals, flours, pasta… complete (unrefined) and in moderate quantities
- drink still alkaline or bicarbonated mineral water
- eat soy and its derivatives in fermented form
- reduce the amount of food in the evening meal to help the liver do its nocturnal detoxification work.
What does Ayurvedic medicine say?
Most of the recent discoveries in functional or anti-aging medicine can be found in this traditional medicine, which confirms and reinforces them.
Ayurveda doesn’t really talk about the acid-base concept of the body or the healthier alkaline diet. Here, the body’s pH would be an indicator of balance, of a good level of “prana” (the energy circulating in the body and drawn from the environment), the “chi” in Chinese medicine.
On the one hand, Ayurvedic Medicine chooses the foods to be consumed according to the constitution of each one. The foods recommended for a person are therefore intended to balance the three basic forces at home (the Vata, Pitta and Kapha doshas).
On the other hand, it classifies foods into 3 categories. To schematize:
- those who bring inertia and make lazy, heavy (tamasic)
- those who bring excitement, agitation and aggression (rajasics)
- those who bring peace, vitality, joy and (satvic) wisdom.
It turns out that the latter (satvics) are practically all alkalizing foods…
Eat more vegetables and not overcooked
The controversy will probably exist for a long time on the exact and proven role of excess dietary acidity, and the triggering of diseases or general health disorders. Scientific studies are hard to decide.
This being the case, the global and preventive approach taking into account the terrain and the possible effects of excess acidity in the body’s tissues is interesting. It has the merit of seeking explanations where the knowledge of classical medicine comes up against.
But in the end, what are the implications of all these discussions? If the excess of acidic foods exists and if it can have repercussions on health, it is corrected a priori easily by eating more alkalizing foods (which are fruits, vegetables and oil seeds). We therefore have everything to gain by consuming more of it for a more alkaline diet, and by doing a little exercise, rather than by racking our brains too much on this subject.
Can too much vitamin make women sick?
Dietary supplements for women include many other products classified as “food”, such as plants with certain properties, animal products or non-essential nutrients (other amino acids, proteins, coenzymes and enzymes, antioxidants, etc.) which we are not talking about here .
Yes, vitamins are good but sometimes they can be bad
A dozen vitamins are essential to us on a daily basis. Each participating in specific functions of the human body. The WHO has defined average doses (or AQR) to have every day in our diet.
We find today quite a number of deficiencies in our societies where, paradoxically, we have food in abundance. For example, lack of vitamin D is in vogue and vitamin supplements are commonplace. However, as often with good things, excess vitamins can be detrimental to our health.
If it is difficult to arrive at excessive and really harmful doses with group B vitamins or vitamin C, there is still a risk of overdose with vitamins A, D and E:
Too much vitamin D
Too much vitamin D can cause signs of intoxication such as fatigue, headaches, irritable mood, nausea, constipation… The recommended daily intake varies between 0.005 and 0.020 mg per day depending on the country (0.015 mg for Europe, i.e. 600 UI).
At doses greater than 50,000 IU/day (1.2 mg), vitamin D is toxic. It can then abnormally increase the level of blood calcium and lead to disorders such as kidney stones, bone loss, calcification of organs, even convulsions…
US health authorities give 4,000 IU (0.1 mg) daily as the maximum tolerable dose of vitamin D for an adult. Some authors rather estimate it at 10,000 IU per day.
It turns out that, in fact, the risk of overdose is low with common products containing ergocalciferol.
Too much vitamin A
When the liver receives too much vitamin A to store, undesirable effects can appear, of the bone and joint type, or deterioration of the nails and hair, vision or even liver disorders…
Pregnancy: as with retinoic acid (used against acne), it has been suggested that excessive doses of Vitamin A during pregnancy could cause fetal malformations.
Health authorities have set the maximum tolerable dose of retinol equivalent for the vitamin A at 3mg per day in adults (recommended intake per day 0.9 mg).
According to a specific study (3), the risk of excess vitamin A only really arises for vitamin A of animal origin (retinol). On the other hand, the problem hardly arises for the contributions of beta-carotene that the body transforms into vitamin A only if it needs it.
Too much vitamin E
Too high intakes of alpha-tocopherol (vitamin E) can lengthen the bleeding time and promote the appearance of bruising for some people. That said, it really takes a lot.
The recommended daily dose in the European Union is 10 mg. The EU has set a tolerable upper intake level of 540mg per day for vitamin E given as a dietary supplement. This dose is 1,000 mg in the United States. So there is a lot of room for manoeuvre.
Overdose of other vitamins
The other vitamins do not present any real potential toxicity. Some side effects can be observed but with very high doses corresponding to 50 or 100 times the normal daily recommended dose. So there is little chance of that happening.
And for overdose minerals, it’s the same
A dozen minerals are also part of our essential daily nutrients. Here are the ones for which it is particularly necessary to be careful of excesses:
Too much iron
Even though the WHO (World Health Organization) estimates that nearly 80% of the world’s population could lack iron, too much iron is harmful. Fatal poisoning with iron salts exists, with massive doses (around 200 mg of iron per kilo of body weight or nearly 12 g for a 60 kg person).
The best anti aging foods for women
However, in the long term, the moderate excess of iron can give:
- digestive disorders (nausea, transit disorders, etc.)
- impaired liver function
- cardiovascular problems
- an increased risk of cancer
- neurodegenerative problems (Alzheimer’s, Parkinson’s, etc.) due to increased tissue oxidation.
As’oxidant too much iron in the long run accelerates aging in general.
Too much copper
Excess copper promotes oxidation, which accelerates the aging of the body. This oxidative stress can lead to liver problems progressing to cirrhosis of the liver. It could be involved in Alzheimer’s disease but scientific opinions differ.
In fact, too high a level of copper is almost impossible to achieve through food because the body knows very well how to eliminate it. Injections of more than 50 mg have been tested in humans, without harm. On the other hand, excessive blood concentrations exist in genetic diseases such as Wilson’s disease, or by intoxication with certain pollutants.
Iodine
An excess of iodine absorption can promote thyroid disorders. This is most often hyperthyroidism. More rarely, too much iodine can trigger, in the long run, hypothyroidism.
Excess iodine is rarely of dietary origin but rather caused by excessive intakes from medications or repeated and prolonged contact with iodized products.
Too much calcium in the blood
Too high doses of dietary calcium can raise blood calcium levels leading to hypercalcemia. Mild hypercalcemia can trigger nausea, vomiting or lack of appetite.
That said, it takes really large doses of dietary calcium to trigger marked hypercalcemia that can be life-threatening. The health authorities have defined the maximum tolerated intake of calcium supplement at 2.5 grams per day for an adult.
Too much zinc
Zinc toxicity exists in high doses. It mainly gives digestive symptoms (nausea, diarrhea, abdominal pain, etc.) with doses taken between 250 and 500mg In one time. This is still 20 to 40 times more than the recommended daily intake of 12 mg per day.
It is therefore quite difficult to reach such levels with food supplements that respect these recommended intakes.
It should be noted, however, that the excess of zinc proven over the long term can cause a lack of copper by preventing the absorption of the latter.
Selenium
One more take one milligram a day becomes toxic (recommended dose 0.06 mg). Too much selenium in the body can give the following symptoms:
- fatigue and weight loss
- deterioration of nails and hair
- digestive disorders such as nausea and vomiting
- mood disorders (irritability).
Essential Nutrients Can lead to serious health problems
Let’s stay calm, it really takes huge quantities to get there but an excess can, as always, harm our health, sometimes to the point of being fatal. We praise the antioxidant or de-stressing effects of chocolate, but we are well aware of the liver crisis that follows the end of the year celebrations. Similarly, nutrient intake well above tolerable limits can lead to sometimes serious health problems.
Amino acids
Amino acids, which are well-known among athletes and bodybuilders, are an important element of our diet. Their supplementation is normally harmless, but in the long run, highly high protein diets might cause problems, particularly in the kidneys.
Proteins are made up of amino acids, which are the building blocks. Our bodies will create ammonia as they degrade. The liver will breakdown this and create urea as a result. The urea will subsequently be excreted in the urine by the kidneys. Furthermore, the acidity created by amino acid breakdown will have to be offset by the kidneys’ action.
Once again, some subjects will be more sensitive to this than others.
Too much methionine can increase blood homocysteine which is linked to cardiovascular risk.
Too much’“branched” amino acids (including leucine and isoleucine) will limit the supply of tryptophan to the brain (by competition effect), which may give rise to depressive-type mood disorders.
Omega 3 unsaturated fatty acids
Too much’Fatty acids omega-3 (EPA-DHA) can influence blood and clotting. So beware of people who bruise easily or take anticoagulants.
Increases in fasting blood glucose (blood sugar) have been noted in diabetics after consuming high doses of fish oils. To watch in this case.
Fish oil can also promote gastric discharge, diarrhea, bloating and gas…
Omega 6 type unsaturated fatty acids
Too much omega 6 promotes all reactions of inflammation. On the other hand, studies have shown that epileptic patients could have more seizures when there is a high intake of omega 6. Remember here that our Western diet generally provides enough omega 6 and often too much.
To take vitamins or not?
The answer is simple: yes if it is missing. There is no need to supplement blindly. Essential nutrients are essential to us but in a certain quantity.
Note that in case of lack or great excess of essential vitamins or nutrients, the health problems presented are often the same. Our body likes neither. It’s all about balance.
In conclusion, the toxic excess of vitamins and other essential nutrients requires the absorption of very large doses in most cases. Nevertheless, it will be necessary to be more careful with those whose dose of intolerance can be reached more easily: iron, vitamins D and A and iodine.