Do I drink too little? (30 Dec '07)
Dear Kim, I’ve been told that we need to drink at least 2 litres of water per day. Is this true? I only drink about a glass of water per day. I also drink some tea in the morning and usually one or two softdrinks later in the day. What’s your opinion on the matter? Kind regards, Regina
Hi Regina, Yes, 2 litres of water per day is a good benchmark. Water is extremely important for the body. Indeed, 70% of your body is composed of water. While we can go for weeks without food, we can only survive a few days without water. The body’s water supply is responsible for and involved in nearly every bodily processes, including digestion, absorption, circulation, and excretion. For instance, without adequate water, we would poison ourselves with our own metabolic wastes!
Drinking enough water is particularly important in a warm climate like Zambia where a lot of water is lost through evaporation on the skin as part of maintaining constant body temperature. This happens all the time even if you’re not visibly sweating.
Unfortunately, drinking things like tea, coffee, alcohol, and softdrinks (particularly ones that contain caffeine, e.g. coke), do not count as part of the recommended 2 litres per day. Such drinks are diuretics, they cause the body to excrete more liquid (urine) and hence you will need to drink even more water to compensate. A good rule to follow is to drink an extra glass of water for every glass of tea, coffee, alcohol, coke, etc.
If you are not used to drinking a lot of water then you may find it a bit difficult to begin with, so build up slowly. Instead of drinking a cup of tea in the morning you may want to try having a large mug of hot water with some lemon juice (herbal teas are also fine such as peppermint, camomile, fennel, ginger, etc). Then take a 1 litre bottle of water with you, either at home or on your desk in the office and sip it gradually throughout the day. As soon as you feel able, then switch to 1.5 litre bottle. Obviously don’t force down more than you can manage.
You can usually tell by the colour of your urine if you are drinking enough water or not. If your urine has a very strong dark yellow colour, then you are probably not drinking enough water. However, note that if you are supplementing with B-vitamins (particularly vitamin B2) it may cause your urine to turn a fluorescent kind of yellow. Ideally, your urine should be a light straw colour.
There are many other indications that your body is not getting enough water. For instance if you suffer from any combination of the follow symptoms: Are you often thirsty? Do you suffer from constipation? Do you often feel tiered? Do you have difficulty concentrating? Are you overheating? Do you have dry skin, lips, or mouth? Do you have dry, brittle hair? Do you have joint problems? These questions are simply meant to help you become more in tune with your body.
Finally, remember that when you are thirsty, your body is already dehydrated. So it’s important to continue drinking water throughout the day even if you are not necessarily thirsty. Good luck!
Is chocolate good for you? (6 Jan '07)
Dear Kim, I’ve heard that Chocolate is actually good for you, and I am interested to know what your opinion is? Thank you, Edward
Hi Edward, Yes, there has been a lot of press lately on the supposed benefits of eating chocolate. The reason so many people love chocolate is not just because of its divine taste, but also (and perhaps more importantly) that it contains a mood enhancing substance called phenethylamine. Indeed, they’ve done experiments where alcoholic rats will forgo some alcohol for chocolate, when given the chance! Chocolate also contains certain stimulants (including small amounts of caffeine) that raise your energy and give you a mental lift (although short-term). So it should be no surprise then that chocolate can be so addictive!
Not only does chocolate contain substances that make you feel good, it actually also contains substances that are actually good for you. This applies particularly to dark chocolate (70% cacao and above), which contains nutrients known as antioxidants, vital for keeping you young and vital, while protecting you against pollution, heart disease, etc. Chocolate also contains the mineral magnesium, and it is generally thought that this is one of the reasons why women tend to crave chocolate before their menstrual cycle, in order to correct deficiencies in this mineral.
All this said, chocolate is not a health food. Don’t forget that it contains lots of sugar and fat (often of the worst kind, namely hydrogenated vegetable fat). Furthermore, the energy boost you get from chocolate is short lived, and before you know it your mood and concentration will have come crushing down. With regards to antioxidants, vegetables and fruits are a much better value for money as these are packed with an incredible variety of antioxidants.
If you have become addicted to chocolate (or sugar), then try weaning yourself of it while replacing it with healthy snacks such as nuts and fruit. You may also want to try supplementing with Chlorella which is excellent for stabilising energy levels and curbing cravings (available at Nature’s Thyme in Crossroads, The Farmers Market on Kafue Rd, Mary’s Herbal Clinics, and MyAfya). Chromium is also a valuable supplement – take 200mcg per day.
Don’t worry about the odd piece of chocolate, it’s good for the soul! Keep it as a little luxury only for special occasions.
Vegetarianism - Pregnancy complications? (17 Feb '08)
Hi, I am a young man, aged 20, who is a vegetarian. My problem is that I am in love with a lady who is also a vegetarian. My question is whether there can be any complications if we were to have children, as I’ve heard that this is not a good idea. I really love this girl. Please help. T.P.
Hi, You have absolutely nothing to worry about! There are absolutely no complications with regards to a vegetarian couple having children. The tales that you have heard are myths and not based on science. However, whether you are vegetarian or not, it is still very important to pay attention to what you and your partner are eating if you wish to conceive healthy children. Junk foods with or without meat, are still junk foods!
A lot of people worry about not getting enough protein if they are vegetarian. According to the American Dietetic Association, pure vegetarian diets usually contain twice the required protein for one’s daily need. In addition, Harvard researchers have found that it is practically impossible to have a vegetarian diet that produces a protein deficiency, unless you’re only eating sweets and other vegetarian junk food. Vegetarian protein is no longer considered second class. In fact, the well-known British medical journal, The Lancet said that complete vegetarian proteins are superior to, or at least equal to animal proteins.
What some people may not realise is that it’s not just meat, chicken and fish that contain protein. Practically every natural food contains protein, including a lettuce leaf! Some vegetarian foods contain more protein than others though. High protein sources include nuts, seeds, beans, lentils, and certain grains.
It is important that you try to vary your diet as much as possible, making use of different vegetables and grains. This allows you to benefit from a much wider source of vitamins, minerals and other nutrients. This is of course true for meat eaters as well.
If you do marry this girl and you do decide to have children, then one thing I strongly advise is that you make sure that she gets enough of what is known as Omega 3 fatty acids. This fat is crucial for the development of the child’s brain and can hugely influence its IQ (intelligence). Omega 3 is found in linseeds (also known as flax seeds) as well as pumpkin seeds. These seeds should be eaten on a regular basis. Alternatively you can supplement with linseed oil (but make sure that you get a good quality one that has been kept in a dark bottle away from sunlight, preferably refrigerated), or indeed fish oil. Yes, I know fish oil is not vegetarian, but if you are unable to source the other alternatives mentioned above, I still strongly recommend it, at least during the pregnancy.
What is Food Combining? (16 Mar '08)
Hi Kim, I just have a quick question. I came across some information which said that combining proteins and carbohydrates at the same meal is bad and should be avoided. Is this true?
Thanks, Candice.
Hi Candice, Yes, there has been a lot of information regarding “food combing” in the media. Even famous diets like the “Hay Diet” have incorporated these principles. Basically what food combining states is that one should not eat carbohydrate rich foods (e.g. pasta, potatoes, nshima, rice, bread) together with protein rich foods (e.g. meat, chicken, fish, dairy, legumes, nuts, etc.) in the same meal. The reasoning behind it is that your body digests each type of food differently and that the digestive processes for carbohydrate and protein foods may “counteract” each other, hence slowing down digestion and potentially causing digestive complains such as bloating and gas. Indeed, many people have found that when they follow food combining principles their digestion is better, they have more energy and find it easier to lose weight.
My personal opinion is that food combining can be a great help in people who have digestive problems. In this case, you want to try to help the digestive system as much as possible. Also, people who are very ill and weak may benefit, as food combining will reduce the effort and energy exerted by the digestive system, and hence this energy can be harnessed for other purposes in the body such as immune function and healing.
However, for most people who are healthy, their digestive systems can handle both high protein and high carbohydrate foods at the same meal without any problems (as long as quantities of food are not too large). In fact, a lot of people benefit from having protein food with their meals as this helps balance blood sugar, particularly important for people with hypoglycaemia and diabetes. Remember though that protein foods also include various vegetarian foods such as beans, lentils, nuts and seeds; and don’t necessarily have to be meat based.
Ultimately we are all different. The important thing is to always listen to your body and see what works best for you.
Good Oils and Bad Oils? (16 Mar '08)
Dear Kim, I am confused about which oils are good for you and which oils are bad for health. For instance, is it bad to use cooking oil when cooking food? Thanks for your help. Mary
Hi Mary, Thank you for your question. There are many different types of oils, and although some are absolutely essential for good health, some can cause considerable damage in the body. It is therefore very important to know which is which.
Basically there are two types of oils (fats) that your body needs. These are called essential fatty acids and consist of Omega 6 and Omega 3. These are the only fats that your body needs, all other fats can be made by the body! Omega 6 is found in many nuts and seeds as well as in vegetable oils (such as those used for cooking). Most people get more than enough quantities of this type of oil. However, the problem is that these oils get damaged when they are heated, especially at high temperatures used in frying. Oils that have been damaged by heat are harmful to the body and hence should be avoided as much as possible. I always recommend that you use as little cooking oil as possible. For instance, if you really want to, you can use a small amount in the beginning when you fry your onions, but then instead of adding more oil, add water instead (or just use water). The best vegetable oil for cooking is Olive Oil as it does not damage as easily. Another great alternative is coconut oil, which is also considerably cheaper.
The second essential fatty acid that your body needs is Omega 3, which is found in linseeds (also known as flax seeds), pumpkin seeds, walnuts, and in cold water fatty fish (herring, mackerel, salmon, etc.). Seeing as we don’t really get cold water fish here in Zambia, and most people don’t include things like linseeds in their everyday diet, it is not surprising that many people are deficient in this essential fat. Omega 3 is used by practically every cell in your body. It is particularly important for brain function (hence very important that children get enough of this fat so that their brains can develop properly), and has also been shown to be a vitally important factor in helping to reduce high blood pressure and protecting the heart. Omega 3 also helps reduce all types of inflammation, including arthritis. Recent research even indicates that it is an important factor in people who wish to loose weight.
One of the best ways to make sure that you get enough of this fat is to supplement with Fish Oil. Make sure that you buy a good quality one, as the cheaper ones may only have small quantities of the fat and may also be contaminated with heavy metals like mercury. I recommend either Cod Liver Oil (in liquid form) or “The Real Thing - Mega Omega Fish Oil” which is of extra high quality and potency (oil and capsules available at Jubilee Chemist, Hi-Life at Downtown, Link Pharmacy, Mary’s Herbal Clinic, The Farmers Market, MyAfya, etc.). If you prefer to get your Omega 3 from vegetarian sources, then you need to eat at least one tablespoon of linseeds (preferably ground) per day. These can easily be sprinkled on your food. Linseed oil can also be used either as a supplement or as a salad dressing. Linseed oil should never be heated. Also make sure that it comes in a dark bottle that has been refrigerated, as light and heat may otherwise have damaged the oil.
Is Green Tea Healthy? (23 Mar '08)
Dear Kim, I am trying to be healthy. I have heard that normal black tea is not very good for you so I no longer take it. I was however wondering what your opinion is on green tea. Is green tea ok to drink? Does it have any health benefits? Kind regards, Agnus.
Hi Agnus, Yes, normal black tea is not really considered to be healthy. The reason is that it contains quite a bit of caffeine, which is a stimulant that will raise your blood sugar level, giving you a short term lift in energy followed by a drop. Large intakes of black tea have also been associated with depletion of minerals in the body.
Green tea is actually from the same plant as normal black tea. The difference is that green tea is made from only the leaf bud and the top two leaves of each branch on the bush. Green tea is also less processed so more of the original plant substances survive. For instance, black tea is fermented, while green tea is only lightly steamed. Green tea is particularly high in substances called polyphenols, which are known to be very strong antioxidants, even more powerful than those in vitamin C and vitamin E. These substances have also been praised for their anti-carcinogenic (anti-cancerous) and antibiotic properties. It’s believed that green tea consumption in Japan (which averages three cups a day), is partly responsible for the low levels of cancer found in that country.
Note that green tea does contain some caffeine, about 20-30mg per cup. This is however much less than a regular cup of tea which contains about 50mg of caffeine. In fact, many people find that drinking green tea actually relaxes them rather than stimulates them. Indeed, East Asian monks have traditionally used green tea to stay alert, yet calm, during meditation. All in all, green tea is a much healthier option than normal black tea. As with everything though, don’t go overboard. A moderate consumption of 2 cups per day would be my recommendation.
|
