How to make better eating choices

I. Conventional vs integrative medicine
Conventional medicine, rooted in the paradigm of drug treatment, has proven to be highly effective in various critical areas of healthcare. 1 Surgery 2. Resuscitation 3. Traumatology 4. Heart attack, stroke 5. Infectious diseases (such as covid-19) 6. Pneumonia .7 Catastrophes (fire, accidents) are all examples of treating the disease according to certain agreed protocols to treat patients with similar symptoms in the same way and relying mainly on pharmaceuticals, surgery and medical procedures. The patient receives the treatment without getting involved, as an ‘’outside’’ approach and mostly mitigating symptoms.
The medical paradigm that emphasizes treating the cause of pathology is called integrative medicine, useful in 1. Diabetes 2. Atherosclerosis, 3. Anemia, 4. Obesity, 5. Intolerances, 6. Autoimmune diseases, 7. Arthritis, 8. Cancer and others. The main idea is to restore the functions of the body to eliminate diseases. It focuses on the patient and not on the disease and uses various approaches, from adjustments of lifestyle, diet, physical activity, taking genetics into account to the addition of medicinal treatment only when strictly necessary. Adapts the treatment plan for each individual and the patient actively participates in the diagnosis and treatment, which requires receiving clear and useful information from the doctor. Treats from the inside out to restore health.

II. Overgrown bacteria and fungi cause disease

The human body contains more microorganisms bacteria and fungi than cells, with the highest concentration in the gastrointestinal tract where they play a similar role as in the Earth Carbon Cycle, decomposing matter. Acidophilus and bifidus are 2 permanent good bacteria that live in the gastrointestinal tract and break down the nutrients in our food into absorbable forms, aiding the absorption and protecting us from harmful microbes. At the same time, next to many other transitory good or bad bacteria, single celled forms of life such as bacteria, yeast and fungi live on our skin, hair, in our mouth, in our intestines and on the food we eat. Dozens of different species of yeast (candida) and fungus (parasite fungus live off living organisms, saprophytes live off dead organisms or tissue) are known to cause disease in man when overgrown at an aggressive rate, so the key is to keep them in check and in balance through our lifestyles.
Yeast and mold (fungus) are living organisms, neither plant nor animal, that can either be overfed or ingested in the human body (1) (eating mouldy food or taking antibiotics), sexually transmitted, inhaled (breathing Mold spores in dump areas of buildings, carpets, etc) or via the skin (2). To survive and multiply aggressively it must have food and damaged tissue to thrive on.

1. Fed or ingested: Sugar in all its forms is a fungi’s favourite feast, if one wants to conquer a candida, fungus or yeast outbreak, then the first step is to remove all sugars from your diet and starve these microorganisms. In addition, refined sugars and carbohydrates are deficient in fibres and therefore releasing glucose very quickly resulting in insulin spikes. Proinflammatory products have to do with processed and sugary foods or beverages (sugary drinks, processed snacks containing food additives such as nitrites), trans fats (fried or processed foods) and refined carbs (white bread and sugary cereals with high glycaemic index), saturated fats (red meat and full fat dairy).
   Some specific details:
   o Sugars such as cane and beet in all its forms, they feed fungus, including honey, sweeteners, fruit and fruit juices.
   o Carbohydrates such as white bread, pizza dough, pasta, pastries, white flour, white rice, sweet desserts, and many breakfast cereals break down in glucose, spiking fast your insulin and putting a strain on your pancreas; the energy is not long lasting, so review your intake depending on height, weight, age, fitness and physical activity, mental activity and general health.
   o All alcoholic beverages contain mycotoxins or yeast that encourage fungal growth
   o Bread – yeast bread contains live spores whereas sourdough bread contains small amounts of wild yeast that do not pose a problem when coming into combination with friendly bacteria such as lactobacillus and bifidus
   o Fruits have three types of sugar including fructose, glucose, and a combination of the two called sucrose. Green apples and grapefruit are the exception here, not only they are low in sugar, but also contain antifungal properties; in addition, lemons, avocados and tomatoes (if we consider them fruits) are also great fruits to include in your diet
    Research indicates that adequate levels of glucose from whole fruits can enhance cognitive performance, including improvements in working memory, attention, and motor functions (Kennedy et al., 2020). They contain fibers as opposed to the juices which would contain high amounts of sugar.
2. Via the skin: Damaged tissue – environmental poisons create free radicals that damage living tissues.
   • Tissue can be damaged from chemicals in all non-organically grown fruits, vegetables, nuts, grain, meat, chicken or fish (herbicide, pesticide, insecticide, mineral deficient soils where crops have not been alternated, hormones such as oestrogen)
   • Toxic chemicals are found in household cleaning products, cosmetic products (shampoo, soap, detergent, perfume, make up), synthetic clothes (nylon, acrylic and polyester), previously even in dentistry (amalgam fillings with mercury which is a neurotoxin)
   • Old or mouldy food: food over 2 days, food that has a mouldy trace (cooked rice becomes mouldy very quickly, peanuts are known for very fast fungal infestation including peanut butter, meat from animals that often are fed mouldy grains)

III. Promoting health through food choices
Whether you are looking to reduce fungus, repair a leaky gut and restore a healthy microbiome or reduce inflammation, besides consulting your physician, starting steps would include a combination of lifestyle and dietary changes. You may want to find also a naturopath to complement your knowledge and treatment.

A. Fibers (1), protein (2) and fat (3) are essential nutrients required by the human body to thrive. Those are also items that the body cannot produce by itself, therefore they have to be added in the diet. Their power lies in the consistent, regular release of glucose in the body cells (rather than instant spikes) and they contain the minerals and vitamins vitals to the optimal nutrition at cellular level.

1. Fibers:
   • Vegetables: of any kind, the greener the better: kale, spinach, collards, broccoli, celery, asparagus, Brussel sprouts, cauliflower, garlic, onion, ginger
   o Fresh herbs such as basil, coriander, rosemary and parsley enhance digestion
   o Root vegetables such as potatoes, sweet potatoes, pumpkin, beetroot, parsnip, carrots and turnips are great additions.
   o Garlic, olive leaf extract, grapefruit seed extract, oregano oil, iodine have antifungal effects.
   o Berries and foods rich in flavonoids such as kale, lettuce, tomatoes, apples, garlic, onions, parsley, and celery have protective properties against cognitive decline (Devore et al., 2012; Krikorian et al., 2011; Subash et al., 2014).
   o Rich in antioxidants and phytochemicals, fruits and vegetables are anti-inflammatory
   o Turmeric, ginger, garlic, and other herbs and spices have compounds with anti-inflammatory properties.
   • legumes, whole grains, seeds and nuts, fruit (see below for grains and above for fruits)
   o Diets low in fibre are associated with a higher risk of coronary disease (Pereira et al., 2004; Timm & Salvin, 2008), while high-fiber diets have been shown to contribute to the prevention of diabetes, breast cancer, and colon cancer (Timm & Slavin, 2008).
2. Protein:
   • grains (wheat, rye, barley, spelt, brown rice, oats, millet, quinoa, buckwheat, amaranth)
   o wheat, rye and barley contain gluten, which is a very complex protein for the body to digest, especially in the hybrid form that exists today commercially and that makes it more elastic, faster growing and suitable for longer shelf lives) – have this bread better with sourdough.
   o exclude corn and wheat if you are trying to get rid of a fungus; use instead brown rice which if freshly cooked has antifungal properties.
   o Correlation exists between refined grains and heightened cardiovascular risk (Hu & Willett, 2002). To minimize the intake of refined grains and refined foods in general, opt for fresh instead of processed products (avoid products packaged in cans, boxes, or containers).
   • legumes: lentils, chickpeas, beans of all kinds – black, kidney, soy (well soaked and rinsed, cooked until soft with the water discarded up to 3 times and better digested when soy yoghurt, miso paste or tofu are added in the recipe)
   • nuts: almonds, walnuts, hazelnuts, cashews, macadamia, hazelnuts
   o Walnuts are also associated with improved cognitive function (Arab & Ang, 2015).
   o Nuts are better consumes soaked, which reduces enzyme inhibitors and phytic acid, resulting in improved digestion, enhanced Nutrient Absorption (absorption of minerals like iron, zinc, and calcium) and improved taste (Reduced Tannins and – it Polyphenols which can contribute to a bitter taste)
   • seeds: sunflower, flaxseeds, chia, sesame, pumpkin (considered brain foods – Kiefer, 2007; O’Brien et al., 2014; Nehlig, 2013)
   o Almonds, walnuts, and flaxseeds are sources of healthy fats, fiber, and antioxidants that may help combat inflammation.
3. Fat
   • omega 3 and omega 6 – essential fatty acids (polyunsaturated fats) – founds in a variety of plants such as seeds and nuts; flaxseeds, chia, sunflower, pumpkin, hemp, walnut and soybean are good sources, including fish such as tuna if not contaminated with high levels of mercury (animals cannot put these acids in their acid chains)
   o Omega-3 has been associated with preventing cognitive decline and increased cerebral blood flow (Amen et al., 2017).
   • monosaturated fats – almonds and olives
   • saturated fats – animal fat, butter and palm oil; mindful of the environmental toxicity in these products, coconut oil, flaxseed oil or olive oils are a better choice.
   o heat alters the molecular structure of fats, becoming mutagenic and cancer forming.
   o oils that withstand high cooking temperatures include olive oil, avocado oil, sesame oil; to avoid for high temps fish oil, flax oil, palm oil, and walnut oil. Search for oils with higher smoke points; ghee butter for example is a clarified form of butter with higher smoke point, that makes it suitable for cooking at higher temperatures without burning or producing harmful compounds.
   o exclude margarine, corn and peanut oil if you are addressing a fungal overgrowth.
   o Consuming foods rich in saturated fats has been associated with an increased risk of various cancers such as prostate, breast, rectal, and colon cancer (Choa et al., 2005; Khodarahmi & Azadbakht, 2014; Rose, 1997; Smolinska & Paluszkiewicz, 2010). Additionally, diets high in saturated fats have been linked to cardiovascular issues (Iqbal, 2014; National Institute of Health, 2017).
   • Cholesterol, a fat-like substance present in all cells, is produced by the liver to support essential bodily functions. While necessary, elevated cholesterol levels, influenced by certain foods, can heighten the risk of cardiovascular disease through the accumulation of plaque in arteries (Stamler et al., 2000).
   • To promote healthy eating, it is advisable to deliberately decrease the intake of saturated fats and cholesterol-elevating foods by reducing or eliminating red and processed meats (such as beef, pork, and sausage), eggs, and full-fat dairy products like cheese, butter, and cream (Hu & Willett, 2002). Instead, focus on substituting unhealthy fats with sources of beneficial fats, including monounsaturated fats like nuts and avocado, polyunsaturated fats found in sunflower seeds and walnuts, and omega-3 fatty acids from sources like fish and flax seeds.
   

B. Dietary supplements: Before starting any diet or taking supplements, it is always recommended to speak with a medical professional or nutritionist to ensure they are appropriate for your individual needs and conditions. Below is a list of potentially benefic elements. Depending on what you are targeting as outcome, some may be more relevant than others, please research.
Barley Powder:
• Rich in Fiber, it promotes digestive health and helps prevent constipation.
• Rich in vitamins and Minerals, including B vitamins, iron, magnesium, selenium.
• Contains Antioxidants such as beta-glucans, which may help reduce oxidative stress.
Alfalfa Powder:
• Nutrient-Rich: Alfalfa is a good source of vitamins A, C, and K, as well as minerals like calcium and potassium.
• Detoxification properties, helping the body eliminate toxins.
• Antioxidant Content: It contains antioxidants that may protect cells from damage caused by free radicals.
Spirulina Powder:
• High Protein Content: its a complete protein source, containing all essential amino acids.
• Rich in Nutrients: It is packed with vitamins (B vitamins, vitamin C, and vitamin E), minerals (iron, calcium, magnesium), and chlorophyll.
• Antioxidant and Anti-Inflammatory Properties benefiting overall health.
Chlorella Powder:
• Detoxification: Chlorella is known for its potential to help detoxify the body by binding to heavy metals and toxins.
• Nutrient Density: It is a rich source of vitamins, minerals, and antioxidants, contributing to overall nutritional intake.
• Chlorophyll Content, with antioxidant and anti-inflammatory properties.
Egyptian Black Cumin Oil, also known as black seed oil or Nigella sativa oil, has been used for centuries for its potential health benefits. Here are some of the reported benefits associated with Egyptian Black Cumin Oil:
• Anti-Inflammatory Properties: it contains thymoquinone, a compound with anti-inflammatory effects, reducing inflammation in the body
• Antioxidant Effects: help neutralize free radicals in the body, potentially protecting cells from oxidative stress and damage.
• Immune System Support: Some studies suggest that black cumin oil may have immunomodulatory effects, promoting a balanced immune response.
• Respiratory Health: Black cumin oil has been traditionally used to support respiratory health. It may help alleviate symptoms of conditions like asthma and allergies due to its anti-inflammatory properties.
• Digestive Health: helps to soothe the digestive tract and alleviate symptoms of indigestion.
• Cardiovascular Health: helps maintain healthy cholesterol levels and supports heart function.
• Skin Conditions: some people use black cumin oil topically for skin conditions like eczema and psoriasis; anti-inflammatory and moisturizing properties.
• Weight Management: There is some evidence to suggest that black cumin oil may aid in weight management by supporting metabolic function and promoting fat loss.
• Antimicrobial Properties: Black cumin oil has shown antimicrobial properties against a variety of microorganisms, including bacteria and fungi.
• Cognitive Function: Some research suggests that black cumin oil may have neuroprotective effects, potentially supporting cognitive function and protecting against neurodegenerative diseases.

Raw pollen: rich in nutrients and antioxidants,
Royal jelly provides essential vitamins and proteins, collectively supporting immune function, promoting skin health, and potentially aiding in overall well-being.
Ganoderma (Reishi), Cordyceps, and therapeutic mushrooms exhibit immunomodulatory properties, promoting a balanced immune response, while their antioxidant-rich content may contribute to overall well-being by potentially reducing oxidative stress and supporting various aspects of health. These fungi have been traditionally valued for their potential to enhance the body’s resilience and contribute to immune system regulation.Probiotics, Aloe Vera and Seaweed Clay for Slow Digestion
Echinacea is known for its immune-boosting properties, ginger possesses anti-inflammatory and digestive benefits, and sea buckthorn is rich in antioxidants and vitamins, collectively supporting immune function, aiding digestion, and promoting overall health and well-being.
Essential oils, when used appropriately, may offer various benefits such as relaxation, stress reduction, and potential antimicrobial properties
Coenzyme Q10 is known for its antioxidant properties and its role in cellular energy production, contributing to cardiovascular health and overall energy metabolism.

IV. Promoting an alkalised body
The more fibers and greens, the more alkalised body. The PH of the human body ranges between 7.35 and 7.45 with the blood below 7.22 going into acidosis and coma. Lungs and kidneys constantly balance the blood PH, with the body pulling minerals from the muscles and bones in order to alkalise an acid condition. Fungus thrives in acidic environment; their waste creates acidity and their multiplication is enabled in such an environment.
Alkalinity is also promoted by proper abdominal breathing (oxygenation), sunshine, exercise, rest, sufficient intake of water, laughter /good mood /positive -talk / gratitude / self-compassion/forgiveness (as opposed to stress and negative emotions) and moderation on very acidic products (tobacco, caffeine, alcohol, sugar, meat, medication, other chemicals)
Some specific details:
• While moderate coffee consumption may offer protective effects against certain cancers, it is important to note that it can also elevate the risk of hypertension, coronary disease, and anxiety (Happonen et al., 2004; Yu et al., 2011).
• If you are looking into dairy, have yoghurts with live bacteria that promote digestive health and good balance of gut bacteria. You can even make your own Kefir (fermented milk drink that is cultured with kefir grains, acts like a probiotic, has reduced content of lactose, is nutrient dense and some studies correlate it with improved digestion, immune system support, and potential anti-inflammatory effects)
o If however you are addressing an overgrown fungus, better to eliminate dairy all together, or at least the aged cheeses
• Try walking 30 minutes a day and if your health allows (consult with your physician), some HIIT (High-Intensity Interval Training – alternating between short, vigorous activity and periods of lower-intensity exercise or rest) – enhances cardiovascular health and aerobic capacity, reduces blood pressure and lowers resting heart rates, improves Blood Sugar Control and insulin sensitivity.
o In addition, a stretching routine is great for you mind and body (Static stretch (SS), dynamic stretch (DS), Contract relax (CR) or Proprioceptive Neuromuscular Facilitation (PNF), Reciprocal relaxation (RR)
• When eating, consider:
o intermittent fasting (2 meals a day and allowing your body resting time, at a minimum of 12 hours) and leaving 3-4 before sleep time.
o food combinations (protein and fibre, healthy fats with vegetables, limit carbs with protein),
o chewing sufficiently with the fork down; eat slowly, savouring each bite, and paying attention to internal hunger and fullness cues (As early as 15 minutes into your meal). This approach allows the body’s natural signalling mechanisms to work effectively.
o checking to have 3 hours between meals and snack, reducing snack or if not possible choosing healthy ones (green juices morning, soaked nuts in the afternoon, one whole fruit preferably in the morning)
o eating the correct amount of calories for your size/physical activity (under-caloric if you are trying to lose some weight)
o eat in this order to avoid sugar spikes (Vegetables first, Protein & fats, then starch – 75% of the sugar spike is reduced
o when craving check with your stomach if you are hungry and not with your brain
o an accelerated metabolism is enabled by lemon peel, ginger and cinnamon tea
o relax outside your kitchen or food areas.