The functioning, growth and good health of the human body depend on a daily supply of nutrients. The essential nutrients for life are:

• Macronutrients: proteins, lipids, glucides
• Micronutrients: vitamins, minerals and oligo-elements.

Proteins and amino-acids

Proteins are elements that play a part in building our cells. They are our primary source of energy, necessary for all kinds of metabolic processes. Our skin, muscles, internal organs, hormones, enzymes, genes and all sorts of tissues are made of proteins.

Because of the major role they play, a diet deprived of proteins is likely to cause problems and various diseases. Food supplies us with animal proteins (meats, fishes, eggs and milk products) and proteins of vegetable origin (dried vegetables, cereals and soya).

A protein is made up of a chain of amino acids. During digestion, the links between these are broken by enzymes, which results in the liberation of amino-acids. All of these are required for our organism to synthesise its own proteins.

Some amino-acids can be produced by the organism, but others can only be supplied by food. The latter is called ‘essential amino acids. This notion of ‘essential amino acids establishes the notion of the ‘biological value’ of a protein.

Thus some vegetal proteins have a limited value, i.e. a poor fraction of amino-acids. It is, therefore, necessary to associate different foodstuffs in one’s diet in order to obtain a good biological protein.

Examples of associations

• milk + cereals –> ‘milk-semolina’
• cereals + dried vegetables –> ‘couscous’
• cereals + dried fruits –> ‘tabbouleh’

Concerning animal proteins, they have a good biological value, and they are often found in giblets or offals or meat.

Energetic equivalence of proteins: 1 g of protein = 4 calories = 17 KJ.

Lipids and fatty acids

Food-fats or lipids are essential parts of our body. Half of our brain, for instance, is made of lipids. However, the need for lipids is not great.

Lipids are useful as a reserve of energy in case of sustained deficiency. Lipids bring us also vitamins A, E and K.

The sources for lipids are either animal (eggs, meats, fishes, cold cuts, butter, cream and cheese) or vegetal (oils, margarine, oleaginous fruits).

Lipids are made of fatty acids. We can distinguish the saturated fatty acids and unsaturated fatty acids.

• The saturated fatty acids are present mainly in animal fats, and the unsaturated fatty acids in vegetable fats. Because of their major biological role, some unsaturated fatty-acids are called essential, but our body is unable to synthesize them itself. They are provided to our organism by food, mainly vegetable oils and fish.
• Saturated fatty acids are more valuable than the unsaturated type because they keep the cholesterol level down, particularly the ‘bad cholesterol’, thus protecting our cardiovascular system.

Energetic value of lipids: 1 g of lipid = 9 calories = 38 KJ

Glucides or carbo-hydrates

Glucides play essentially an energetic role. They are our main source of energy through the provision of glucose, which is the fuel for all cell-types in the human body. For example, glucides are the only source of energy that the brain can utilize, as it is unable to store energy.

Sources of glucose in food are mainly of vegetable origin: leguminous plants, cereals, potatoes (starch), and also fruits, vegetables, sugar beet, and sugar cane. A small fraction of glucides comes from the animal world: milk products and liver (glycogen).

We can separate :

• Rapid sugars: they have a short chain, and are quickly digested, thus rapidly increasing the sugar blood level (glycaemia).
• Low sugars: they have a long chain, and are slowly digested, with a progressive increase of glycaemia.

Energetic value of glucides: 1g of glucose = 4 calories = 17 KJ

Food fibres

Fibres are substances that stem from plants and bypass the digestion in the small bowel of a healthy human being. There are two types of de fibres: those that can be broken down by the colic flora, and the insoluble fibres, that are hard, if at all broken down. They stem from the vegetal terrestrial world (cereals, leguminous, fruits and vegetables), and from the see-world (seaweeds).

The feeding fibres play an important part in the nutritional balance and the metabolism: regulation of the intestinal transit, control on food-intake via their effect on satiety.

The energetic value of fibres: 1 g of fibres = 0 calorie

Minerals

Minerals are not a source of energy, but they are incorporated in cell-structures (cell-membranes, bones, etc.). The only source for the body is food because the organism cannot create them by itself. Besides, minerals are necessary for the activity of enzymes and hormones. The main minerals and their effects are described below.

Mineral	Role	Sources
Calcium	Growth and mineralization of the bones Neuromuscular excitability Blood coagulation Control of the heart-rhythm	Milk food
Potassium	Muscular contraction Tissue construction	Coffee, cocoa, yeast, dried fruits and oleaginous fruits
Sodium	Regulates the movements of water inside the organism Hydrates cells	Regular salt, canned food, pork meats, cheeses, crackers
Magnesium	Neuromuscular excitability	Chocolate, cocoa, coffee, wheat germ, dried fruits and oleaginous, cereals
Phosphore	Bone mineralization, enzyme reactions	Present in many foods

 

Oligo-elements

Very small amounts are present inside our body, but they play a major role in various metabolic reactions. The most significant are Iron, Zinc, Copper, Chromium, Selenium, Iodine, Magnesium and Cobalt.

Vitamins

They are necessary for a healthy life. Varying and balanced food supplies us with our needs for vitamins. Like minerals and oligo-elements, vitamins do not have a nutritional value. They are active molecules required in very small amounts, but a deficiency can cause severe diseases or dysfunctions.

Vitamins are separated in two categories :

• Liposoluble vitamins: vitamins A, D, E, K
• Hydrosoluble vitamins: vitamins from groups B and C

Vitamines	Rôles	Sources
A	Vision	Eggs, fat-food (cream, butter, full-cream milk, cheeses), vegetables and coloured fruits
D	Calcium metabolism	Egg yolk, full-cream milk, butter, fat fishes, cheeses
E	Anti – oxidant	Oils and wheat-germ
K	Anticoagulant	Leaf-vegetables, tomatoes
B	Protein, lipid, glucoside metabolism	Cereals, dried vegetables, vegetables, yeast, beer, eggs, offal, liver
C	Immunity	Vegetables, fruits and liver

 

Beverages and water

One has to drink an average of 1.5 litres of water a day. Water is the only liquid essential to the body. This is important to ensure the hydration of our cells and the elimination of wastes through the kidney.

If you find it hard to drink those 1.5 litres, here is a trick that will help to cover your daily needs:

• Always carry a bottle of water with you; this will remind you to drink and help you evaluate the amount you have already drunk.
• Replace tap-water with other unsweetened waters, such as:
  • Mineral waters with gas (e.g. Perrier…) that contain some essential minerals.
  • Infusions, herbal teas, light coffee
  • Vegetable stock (that deliver vitamins and minerals).

Equivalences

When you are following a diet, it is important to avoid weariness. Equivalences may help to alternate foods. Thus food-intake can vary according to individual tastes.

For example, one can replace:

• A pear by an apricot purée (without added sugar)
• A chicken leg by a fish filet

 

Milk food
1 glass (=125 ml) of half-cream milk	= 1 plain yoghourt = 1 white cheese 20% fat content = 2 petits-suisses 20% fat content
Bread
30 g of bread	= 1 slice of bread = 30 g whole-wheat bread, with bran or cereals = 2 Melba toasts = 20g cereals (special K, Fitness…)
Fat food
15 g of butter	= 15g margarine = 60g 15% fresh cream = 20g diet mayonnaise = 10g oil (1 table-spoonful)
Fruits
1 fruit	= 1 apple, 1 pear, 1 orange = 1 fruit purée without added sugar (100g) = ½ banana = 1 glas of fruit-juice without sugar = ¼ fresh pineapple = 2 kiwis = 2 clementines = 1 peach = 3 apricots = 2 to 4 plums = ½ grape-fruit = 150g strawberry or banana = 10-15 cherries = 10-15 grapes = 200g melon or water-melon
Meats, fishes and eggs
100 g of meat	= 150 g fish = 100 g fowl = 2 eggs = 2 slices of ham, turkey or chicken = 180 g shell-fish = 18 oysters = 25-30 mussels
Starchy food
100 g of starchy food	= 100 g boiled potatoes =100 g boiled rice, pasta or semolina, or 25g uncooked = 100 g cooked dried vegetables (lentils, dried beans…) or 30-35 g uncooked = 40 g bread = 100 g cooked corn = 100 g peas = 25 g flour

 

Besides good nutrition, a holistic lifestyle including relaxation treatments can be helpful for your overall health. Acupuncture is one such treatment that can be beneficial to you. If you find yourself wondering “What are the benefits of acupuncture”, you can look into a variety of helpful resources online.

Fighting Tiredness through a Healthy, Balanced Diet

Fatigue can have many causes but for a number of people simply changing their diet and eating healthier may be all they need to conquer fatigue.

Over 2.2 million people in the U.S. complain of feeling tired or fatigued and according to the Mayo Clinic in Rochester, MN, women are four times more likely to feel overly tired than men. Although fatigue can be an underlying symptom of many diseases and conditions, it can also be the result of a poor diet lacking in nutrition. By making a few diet changes, a person suffering from fatigue can begin to feel more energetic and conquer that run-down feeling.

Eat a Healthy, Balanced Diet

Poor diet is the main reason that many people suffer from fatigue. Eating too much sugar can cause blood glucose levels to become unstable and limiting certain foods such as carbohydrates and fats can also make the body feel fatigued. Going back to basics and eating a variety of healthy foods is the best way to bolster the body and feel energized again.

Eating a healthy breakfast is very important in order to keep energy up during the day. British researchers at Cardiff University in Wales found that eating a high-fiber breakfast, such as oatmeal or bran cereal, can reduce fatigue by 10% as well as build better cognitive skills and lower the risk of depression. Because fiber slows down the digestion of food, the body is able to maintain energy for a longer period of time. Adding fruit and a low-fat dairy product to the breakfast will also help to maintain energy throughout the morning.

A weakened immune system can be a factor in ongoing fatigue. If the body is working harder than it has to in order to fight off colds and infections, this can wear down the body and make it tired. Try revitalizing the immune system by eating foods rich in antioxidants. Antioxidants stop free radicals in the body from damaging cells and causing such diseases as heart disease, Alzheimer’s, and even some cancers. Try adding blueberries, strawberries, apples, walnuts, potatoes, artichokes, pinto beans, and green tea to the diet to build up the immune system and have more energy.

Complex and simple carbohydrates are necessary for keeping the body’s energy levels up and the blood sugar levels evenly maintained. Complex carbohydrates that also contain fiber digest slowly in the body and help blood sugar levels stay more constant so the body doesn’t experience those highs and lows as it does with sugar. Simple carbohydrates will give the body that energy surge without the big letdown. Good complex carbohydrates to eat are oatmeal, bran, brown rice, yams, beans, carrots, squash, and wheat pasta. Skip the white bread, white rice, and pasta that contain no fiber and empty calories. Simple carbohydrates include apples, cranberries, kiwi, pears, and blackberries.

Fat has had a bad reputation for years but the truth is the body needs some good fats to keep energy levels up. Good fats that contain omega-3 fatty acids from foods like salmon, tuna, olive oil, walnuts, almonds, and peanut butter actually encourage the body to store carbohydrates as glycogen instead of as fat. Glycogen is the term for stored glucose, (blood sugar), which is the body’s main form of energy.

Protein is important for keeping the immune system strong, building cells, transporting hormones and vitamins throughout the body, and basically keeping the body strong. Without enough protein in the diet, the body will not be able to distribute the nutrients the body needs to feel strong and alert. Make sure to eat some lean beef, fish, eggs, nuts, beans, or low-fat dairy products every day. Soy products are also an excellent source of protein.

Vitamins and Minerals for Fatigue

Fatigue can be the result of not enough iron in the diet. Iron is responsible for transporting oxygen in the blood among other functions. If enough oxygen is not in the bloodstream the result can be fatigue. Eat foods that are iron-rich such as lean beef, sardines, bran flakes, almonds, raisins, lentils, kidney beans, and soybeans. Iron supplements should be avoided unless a doctor has prescribed them because too much iron can become toxic in the system.

Stress causes fatigue because it burns up essential vitamins and minerals in the body as well as wears down the immune system. All the B vitamins, as well as vitamin C, calcium and magnesium, are depleted when the body is stressed. Try getting these nutrients from food whenever possible or take a daily multivitamin to replenish these important nutrients.

A healthy, balanced diet is all that may be needed to combat fatigue and feel energetic again. For a holistic approach, you might also consider acupuncture for full-body relaxation. You can book an appointment at AB Acupuncture. However, if other symptoms accompany the fatigue or it is getting in the way of participating in activities or going to work then it is important to visit the doctor for a proper diagnosis.

Headaches

Headache is a very common complaint and very broad in terms of possible causes. The vast majority of headaches are not life-threatening and their main repercussion is the pain itself. Acupuncture is an effective treatment for headaches, especially when combined with specific acupressure techniques. There is almost always a muscular component to headaches and unless this is addressed by acupressure and tuina (Chinese massage techniques) there will be limited success. Even powerful western medical drugs do not always work for headaches because they do not address the skeletomuscular component. We have had great clinical success treating headaches even when western medical intervention is not effective. If you’d like to book an acupuncture appointment to treat your headache, click here.

Headaches can be broken down into the following categories:

Migraine

The standard description of migraine has changed somewhat over the years in western medicine. Previously certain criteria had to be met for a headache to be classified as a migraine. The pain had to be on one side of the head, it had to be preceded by an “aura” (changes in vision such as spots, flashes of light, or geometric patterns), the headache had to be accompanied by nausea before or during the headache itself, and was not necessarily but commonly accompanied by an aversion to bright light (photophobia) and sound (phonophobia). This classic “textbook” migraine pattern has been broadened to accommodate a wider range of symptoms. Now any recurring, chronic headache pattern is considered to be within the migraine category – with or without all the above symptoms. Dietary triggers can be a major factor in migraines and a careful examination of one’s diet is always indicated for migraine. By their very nature migraines can change in how they manifest over time. Depending on the brain area or nerves involved a migraine can mimic a stroke or can involve no head pain at all and just cause digestive problems (abdominal migraine). All types of migraines however are described and effectively treated within the Chinese medical model.

Sinus headache

True “sinus” headaches are actually quite rare. A migraine will cause generalized swelling in the cranium, including the tissues lining the sinus cavities. Mucus then accumulates and pressure, pain, and even infections follow. However, unless the underlying migraine pattern is treated, even such drastic measures as sinus surgery are ineffective. Another possible cause of sinus headache is allergies, which cause accumulation of mucus, causing pressure and pain in the sinuses. There are specific acupuncture protocols to treat allergies.

Tension headaches

A typical tension headache arises from stress, just as its name implies. The pain is usually described as a “band” of pain around the head, from the forehead to the temples to the back of the neck. Tension headache is differentiated from migraines by the lack of nausea or visual disturbance, but again this distinction has become less rigid recently.

Cluster headaches

As their name implies, cluster headaches occur at intervals for several days and weeks with periods of remission in between. There will be several headaches a day, lasting up to an hour, and the pain is excruciating. In fact, they are nicknamed “suicide headaches” because of their intensity. For unknown reasons, they are much more common in men. The pain is usually on one side and typically centers around the eye, but can radiate to any part of the head or shoulder. Acupuncture treatment can be extremely effective for cluster headaches.