Drinking Water Debate Brings up an Important Health Issue.....Body pH

By James LaValle, R.Ph, CCN, ND

You know, I remember a time when none of us thought anything about drinking a big glass of water straight from the tap in the kitchen. Those of us with relatives living in the country were even used to drinking water straight from a spring. Then came the chlorinating and fluoridating -- and eventually many of us got on the bottled water band wagon.

Then, of course, we learned that some of those bottled waters were no different from the water coming from the tap in the kitchen... and all the while we hear about the importance of drinking water to maintain our health.

I am bringing this to your attention because of a recent study reported in the Journal of Nutrition. As this study reports, there have been several studies in the past half century linking cardiovascular disease to the hardness -- meaning calcium and magnesium content -- of drinking water.¹

The discussion of water in this article was just one component of the bigger issue it covered -- our body's acid/base balance or pH. This is an important health issue that many people are not at all aware of. Water is one of many factors that is making our bodies too acidic,² a condition called metabolic acidosis.

While the authors point out that the acidosis being seen is low grade, it is still enough to contribute to significant health problems such as lowered bone density, compromised immunity, and increased risk of cardiovascular disease.

There are many factors that contribute to an unhealthy acid load including environment, stress, diet, and drinking water -- and don't forget the amount of coffee we Americans drink. An imbalance in the body's pH will result in metabolic imbalances that can contribute to fatigue, increased production of the stress hormone cortisol, insulin resistance, and lowered immunity.

Neutralizing or alkalizing your body's acid load can help reverse these effects.³ This is important because your bone density, heart, and even your energy levels and endurance are dependent upon keeping a healthy acid/base balance.

So what can you do? Well, to start, cut down on those foods that are acidic such as sweets, refined grains, milk, and cheese. Slow down on the coffee consumption and make one small change to the water you drink regardless of the source -- add a teaspoon of lime or lemon juice (preferably fresh) to your 8-ounce glass of water.

Lemon and lime juice will reduce the acid load in your body creating a more alkaline state. This in turn will help to keep your bones and your heart healthy, improve your immunity, and give you energy to spare.

The quality of the water you drink is important to your overall health and well-being so don't let this ongoing debate confuse you. Remember to drink at least six to eight 8-ounce glasses of purified, quality water daily (reverse osmosis purification is the best) -- and add a twist!

References

1. Rylander R. J Nutr. 2008 Feb;138(2):423S-425S.
2. Frassetto L Eur J Nutr. 2001 Oct;40(5):200-13.
3. Maurer M. Am J Physiol Renal Physiol. 2003.

[Ed. Note: Jim LaValle is an educator, clinician and industry consultant in the field of integrative healthcare. He is a licensed pharmacist, board certified clinical nutritionist and doctor of naturopathic medicine with more than 20 years clinical practice experience in the field of natural therapeutics and functional medicine. Named one of the "50 Most Influential Druggists" by American Druggist for his work in natural medicine, LaValle has authored 13 books, including his latest, Cracking the Metabolic Code.]

Healthy Nutrition: A Healthier Diet Means Getting the Acid Out By Laura LaValle, RD, LD

When researchers compared the healthy diets of Paleolithic man to those of modern man, they found an interesting difference. The biggest factor that has turned us into sickly acid-producing machines is eating too many grains and fattening nutrient-poor foods (like sugar and processed oils) instead of the wild game and vegetable foods¹ of our ancestors.

They concluded that we could get back to a healthier more alkaline pH by replacing grains and foods high in sugar with nutrient-dense vegetables like various leafy greens. Amazingly, this simple dietary change can help prevent a number of serious health conditions like painful kidney stones, weak bones, and cardiovascular diseases from calcium plaque in the arteries.

While healthy greens may be the goal, starchy vegetables like potatoes don't count. In recent surveys, it was found that consuming French fries, ketchup, and iceberg lettuce was the only reason many Americans made it to almost five servings of fruits and vegetables a day. If these foods are taken out, we fall far short of the mark, especially in the category of dark green and orange vegetables, the ones with the most health benefits.^2-3

Besides eating leafy green salads daily, you should try to eat nutrient-dense alkalizing greens like kale, mustard greens, and collard greens at least once or twice a week. Not only are they great sources of vitamin K, vitamin A and vitamin C, they are good sources of the alkalizing minerals calcium, potassium, and magnesium.

Foods like collard and turnip greens are better known in the southern US, and most of us still haven't learned how to prepare and eat them. I know I was surprised at how tasty some of these recipes really are.

If you have never prepared a “greens” recipe, there is no time like the present! This week's Mediterranean Greens recipe is a great way to get started.

References

1. American Journal of Clinical Nutrition, Vol. 76, No. 6, 1308-1316, December 2002
2. Johnston C, et al. Journal of Nutrition, 2000;130:3063-3067.
3. Guenther, P. Journal of the American Dietetic Association, September 2006; Vol 106. News Release, American Dietetic Association.

[Ed. Note: Laura B. LaValle, RD, LD is presently the director of dietetics nutrition at LaValle Metabolic Institute (formerly part of Living Longer Institute). She offers personal nutritional counseling at LMI for clients who need help with their diet in relation to illness or disease. Laura also provides educational services in the areas of health promotion, wellness, and disease prevention. For more information, click here.]

Recipes: Mediterranean Greens: A Metabolic Code Recipe By Laura LaValle, RD, LD

Greens in general contain many minerals and trace minerals that are very alkalinizing to the body. This recipe is an excellent source of vitamin A, vitamin K, vitamin C and fiber and a good source of calcium and iron. It also rich in beneficial phytochemicals like indoles, carotenoids, and allicin and is milk and dairy free.

Serves: 4

Ingredients:
1 lb. Trader Joe's Southern Greens Blend, par-boiled or 1 lb. any combination of turnip, spinach, mustard and collard greens
¼ cup sun-dried tomatoes, oil-marinated and sliced
2 tbsp. minced fresh garlic
Ground black pepper to taste
Sea salt to taste
2 tbsp. toasted pine nuts
¼ cup black olives, sliced
¼ cup kalamata olives, pitted and sliced
¼ cup olive oil
1 ½ cups Roma tomatoes, cut into strips
1 cup organic vegetable or chicken broth

Directions:
Combine olives, sun-dried tomatoes, garlic, olive oil and pepper in a large pre-heated skillet. Cook over med-high heat for five to six minutes until bubbly. Blend in Roma tomatoes and heat two more minutes. Add greens and broth and continue to cook for 25 to 30 minutes more. Stir in pine nuts and sea salt to taste and serve while still hot. Can be served as a main course or as a side dish.

Recipe Nutrient Analysis:
240 calories, 19 g. total fat, 2 g. saturated fat, 11 g. monounsaturated fat, 3 g polyunsaturated fat, 0 mg. cholesterol, 366 mg. sodium, 13 g. carbohydrate, 5 g. fiber, 5 g. sugar, 5 g. protein, 6340 IU vitamin A, 20 mcg. folate, 120 mg. calcium, 365 mg. potassium, 46 mg vitamin C, 510 mcg vitamin K

Recipe adapted from Trader Joe's Southern Greens Blend package recipe.

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These articles appear courtesy of Early to Rise’s Total Health Breakthroughs [Issue 03-11-08] which offers alternative solutions for mind, body and soul. For a complimentary subscription, visit http://www.totalhealthbreakthroughs.com/

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