This is not a comprehensive guide, and should by no means be considered as a substitute for sound, up to date medical advice from a professional; but the information that follows, may provide some insights into the complex relationships that can exist between what you eat and your health.
Diet, medical conditions and dietary change
Before making changes to your diet to control a medical condition or before advising others to make a dietary change, it is important to understand the evidence behind this advice. This evidence is considered in greater detail in the next chapter, but as you read the next few sections you will notice that recommendations often come back to the importance of viewing everyone as an individual. It is also important to understand the difference between food allergy and other symptoms or illnesses affected or caused by different foods as the management of each type will be different.
Food allergies are caused by the immune system reacting to certain foods such as nuts, eggs and shellfish. Symptoms of food allergy include skin rashes and hives, swelling of the tongue and lips, wheezing, vomiting and difficulty breathing. Symptoms of food allergy tend to occur rapidly that is within 30 minutes of ingesting a problem food. On the other hand, food intolerance occurs when a person cannot absorb or digest nutrients properly and symptoms tend to develop more slowly (up to 48 hours after eating a problem food). This can make it difficult to identify which food is causing the problem; examples of food intolerance include lactose intolerance and celiac disease. Although there are tests available to diagnose these two forms of food intolerance, most food intolerances are found through trial and error. To determine which foods cause a problem patients are usually asked to keep a food diary to record what they eat and when they get symptoms, a doctor or dietitian may then look at the food diary to identify any possible food triggers. Another way to identify problem foods is through an elimination diet. This involves completely eliminating any suspect foods from the diet until the patient is symptom-free and then reintroducing foods, one at a time to help pinpoint which foods cause symptoms. A typical elimination diet includes chicken, turkey or lamb, rice, cooked vegetables, apricots, apples, pears, peaches and bottled water.
Diet and disease
We shall now look at the effect of diet on different parts of our body including our skin, bones, joints, muscles, urinary system and brain. This will then allow us to draw some conclusions regarding the value of dietary change.
How diet may affect skin
Diet can affect skin in either a positive or a negative way. Evidence suggests that we need a range of vitamins, minerals to keep our skin healthy as well as adequate fluid to maintain skin elasticity. Severe deficiencies in vitamins and minerals can have profound affects. For example a severe lack of Vitamin A may result in the development of dry and cracked skin while an extreme deficiency of Vitamin C can result in scurvy, characterised by poor wound healing and blood hemorrhaging within the skin manifesting as spots and bruises. In addition to extreme dietary deficiencies, minor deficiencies or the inclusion of certain foods in the diet can also affect our skin. Skin diseases most commonly related to diet include acne, eczema and urticaria (hives).
Diet and our bones, joints and muscles
The human body consists of around 260 bones, 360 joints and 640 muscles including those of the heart and digestive system. Good nutrition plays an essential role in supplying the vitamins and minerals which keep our muscles and nerves functioning properly and in promoting the formation of blood and bones.
General tips for keeping our bones joints and muscles healthy include:
Ensuring adequate intakes of Calcium from sources such as milk and dairy foods, bony fish and green leafy vegetables. Calcium provides the necessary strength to bones and teeth and serves essential roles in nerve and muscle functioning and blood clotting. Long term deficiency of calcium can result in the softening of bones in children leading to a condition called rickets while in adults calcium deficiency can lead to brittle bones and fractures. Where calcium intakes are very limited any calcium available will continue to support the other vital roles of calcium in the body and calcium will also be taken from bones to support these functions.
Ensuring adequate intakes of magnesium from sources such as meat, nuts, grains and green leafy vegetables. Magnesium is also required for the efficient functioning of nerves and muscles, while inadequate intakes of magnesium can also lower the level of calcium in the body further affecting bones.
Topping up on vitamin D particularly where exposure to sunlight is limited e.g. in people who are housebound. Food sources of vitamin D include sardines, salmon and fortified products such as margarine. Vitamin D plays an essential role in the formation of bone.
Ensuring a good intake of antioxidant vitamins (Vitamin A, C and E) as well as the antioxidant mineral Selenium. Antioxidants play an important role in mopping up free radicals in the body which can otherwise damage the surface of joints and damage the regeneration of muscle cells. Vitamin C is also required for the formation of collagen which is required to maintain bones, muscles and blood vessels.
Top up on essential fatty acids found in oily fish and seeds. Essential fatty acids help to reduce the degeneration of tissues and cells.
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