On a daily basis, our bodies build a finite amount of energy reserves to play with: any increase in energy spent detoxifying the body could mean less energy for other important bodily functions. This highlights the importance of helping the body conserve its energy by reducing the toxic load. While the industrial revolution has brought mass food production to another level, the cheaper price we pay for lower-quality food may result in greater inflammation and poor health.
Here’s what you need to know. Industrial seed oils like vegetable oils, canola, corn, grapeseed, rice bran, soy and sunflower are heavily processed, deodorised and refined to prolong its shelf-life thus can prove difficult for the body to breakdown. It could be the way we cook food that increases inflammation-high heat increases the production of lipid oxidation that can be energy burdensome[i]. Deep fried food in industrial seed oils increase acrylamide, a probable carcinogen that develops from high heat[ii]. One more thing, treat smoked or barbecued food similarly.
Most importantly, read food labels carefully, especially commercially prepared foods (breakfast cereals, potato chips, snacks). If you see vegetable oil on the list, you could prevent yourself from ingesting a double whammy of toxic oils and acrylamide.
There is an association between people who drink sugar-laden beverages and inflammatory markers[iii].Too much sugars and proteins may increase by-products of thermal processing, consequently increasing the risk of carcinogenic acrylamide and complications especially in patients with chronic conditions like diabetes[iv],[v]. Fructose, the common form of sugar in fruit and high-fructose syrup containing products promotes gut permeability[vi] and can be found in many commercially prepared products.
Commercially prepared food has to be palatable, cost-effective and have a long shelf-life hence additives or preservatives are added. We want to avoid additives with known safety issues like sucrose, saccharin, aspartame, sorbitol, mannitol, maltodextrin, artificial sweeteners, carboxymethylcellulose and polysorbate-80, lactose, ethanol, propylene glycol, menthol and silica.[vii]
Drug-nutrient interactions
Some prescription drugs like acid-reducing agents (proton pump inhibitors) may reduce the absorption of calcium, magnesium and iron. I’m not saying don’t take these drugs: there is a place for them when the benefits outweigh the trade-offs. What you can do is to try to figure out the why: assessing the root cause of the problem may identify alternative strategies to solve the problem e.g. raising the bedhead by 20cm can reduce symptoms of reflux or chewing slow can reduce the production of excessive gas. Do you need to take the drug all the time or only when symptoms arise? How long does it take for the drug to work? Taking a proton-pump inhibitor 15 minutes before a meal may be sufficient. If you have been on these drugs for a while, stopping them suddenly can cause a withdrawal effect: there is nothing like withdrawing these agents with the assistance of your health authority who can monitor for withdrawal effects and recommend a safe, reducing program.
Long-term use of antidiabetic drugs like metformin may deplete the body of vitamin B12. Having a regular assessment of the benefits/trade-offs of drugs can minimise these imbalances. If the benefits of continuing metformin outweigh the risk, supplementing may solve the deficiency. If you don’t have the know-how, get support from a competent health authority like your pharmacist.
The ‘cigarettes’ of the 21st century could well be electromagnetic field (EMF) radiation from electronic devices (Smartphones etc). Our heart depends on electrical transmission to set its pace and rhythm so interruption from electronic devices may prove detrimental. The association between EMF and cancer is inconclusive however I take the precautionary approach: although we cannot find a direct and consistent association between EMF and cancer rates, I ensure my Smartphone is away from my body and that I sleep with the Wi-fii switched off. For tips to reduce EMF exposure, read The NZ Journal of Natural Medicine article.
How we live and what we use can also affect our health. Endocrine disruptors (substances that disrupt our hormone and signalling system) like bisphenol A (BPA) may increase the risk of cancer (Claude Monneret n.d.). BPA is used to make plastic drink bottles and food containers or line canned food. As a precautionary principle, I avoid using containers that contain bisphenol A (BPA).
The Australian National Pollutant Inventory tracks 93 substances that may be of concern to human health. Of relevance,
- DEHF (Di-(2-Ethylhexyl)phthalate or PVC (found in toys, vinyl upholstery, shower curtains and some food packaging)
- Dibutyl phthalate (found in colognes, perfumes, cosmetics, paint, cleaning products)
- Total volatile organic compounds (TVOCs) found in carpets, plastic products, household cleaners
As a precautionary principle, I avoid personal skin care products containing parabens, phthalates and go for fragrance- free laundry detergent, body wash, moisturisers and cosmetics.
I avoid buying unnecessary PVC products around the house and select products that do not emit volatile organic compounds e.g. flame retardants like polybrominated diphenyl ethers (PBDEs) found in furniture and bedding.
Pollution can happen in our backyard with traffic passing through on a regular basis. NASA has put together a list of plans that can help purify the air. My favourite is the peace lily. Google your favourite air-purifier plant.
My uncle liked to reminisce about the old days where meat was eaten once a week and he could catch crabs and shellfish by the river. These days, we have 24/7 access to meat but at what cost? Factory farming has created inferior products as inappropriate feeds, antibiotics and whatnot used to increase production may not be as nutritious as we think. Some animals are crammed in unhealthy living environments increasing the spread of disease. We are what we eat and what our food eats. I believe in voting for quality over quantity by purchasing smaller quantities of organic meat, eating seasonally and growing/bartering fruit, herbs and vegetables.
If you like this article, be sure to read 10 Steps to Boost Your Immune System
[i] Dobarganes, C., & Márquez-Ruiz, G. (2015). Possible adverse effects of frying with vegetable oils. British Journal of Nutrition, 113(S2), S49-S57. doi:10.1017/S0007114514002347
[ii] Adani G, Filippini T, Wise LA, Halldorsson TI, Blaha L, Vinceti M. Dietary Intake of Acrylamide and Risk of Breast, Endometrial, and Ovarian Cancers: A Systematic Review and Dose-Response Meta-analysis. Cancer Epidemiol Biomarkers Prev. 2020 Jun;29(6):1095-1106. doi: 10.1158/1055-9965.EPI-19-1628
[iii] Lin, WT., Kao, YH., Sothern, M.S. et al. The association between sugar-sweetened beverages intake, body mass index, and inflammation in US adults. Int J Public Health 65, 45–53 (2020). https://doi.org/10.1007/s00038-020-01330-5
[iv] Jyotiska Chaudhuri, Yasmin Bains, Sanjib Guha, Arnold Kahn, David Hall, Neelanjan Bose, Alejandro Gugliucci, Pankaj Kapahi,The Role of Advanced Glycation End Products in Aging and Metabolic Diseases: Bridging Association and Causality. Cell Metabolism 28:3,337-352 https://doi.org/10.1016/j.cmet.2018.08.014.
[v] Nowotny, K., Schröter, D., Schreiner, M., & Grune, T. (2018). Dietary advanced glycation end products and their relevance for human health. Ageing research reviews, 47, 55-66. https://www.sciencedirect.com/science/article/pii/S1568163718301193
[vi] Cheng W-L, Li S-J, Lee T-I, Lee T-W, Chung C-C, Kao Y-H, Chen Y-J. Sugar Fructose Triggers Gut Dysbiosis and Metabolic Inflammation with Cardiac Arrhythmogenesis. Biomedicines. 2021; https://doi.org/10.3390/biomedicines9070728 , 9(7):728.
[vii] Ursino, M. G., Poluzzi, E., Caramella, C., & De Ponti, F. (2011). Excipients in medicinal products used in gastroenterology as a possible cause of side effects. Regulatory Toxicology and Pharmacology, 60(1), 93-105. https://www.sciencedirect.com/science/article/abs/pii/S0273230011000365
