Читать книгу Turn Back Time - lose weight and knock years off your age - Carole Malone - Страница 27

 Excessive caffeine activates the sympathetic nervous system and drains the body of B vitamins, making you feel nervous and jumpy. Try to restrict this to less than three cups a day, and not after 6pm. Some people are not genetically sensitive to caffeine, while others are. This can be seen in your genetic profiling.

 Chemical additives in food upset the neurological and hormonal and chemical functioning of your body, so try to consume single-ingredient foods, i.e. those that are recognisable as what they should be and have not been processed and added to. Remember to always read the ingredients on the packaging.

 Alcohol is a mood depressor that can trigger hypoglycaemic symptoms and lead to feelings of anxiety. It is also a cellular toxin, especially to liver cells. Moderate amounts of alcohol have been shown to be of benefit and have a protective effect. Excess alcohol can inhibit the liver’s ability to mobilise free fatty acids and so prevent fat loss. The liver is also our most powerful detoxifying organ, so if it is being inhibited, other toxins will build up in our system, causing further metabolic and hormonal upset, as well as build-up of certain medical drugs to a toxic level. Your sensitivity to alcohol, again, can be shown in your genetic profile.

 Excess sugar causes hyperglycaemia and anxiety and can make you feel restless, tired and depressed. It also robs the body of B vitamins. Sugar is highly toxic and is rapidly eliminated from the circulation because it is highly reactive and toxic to cells and the components of your body. Prolonged high levels of blood sugar interact with the amino acids in your proteins to form ‘Advanced End Glycation Products’, which then act as free radicals, causing damage to the rest of the cells of the body, and to collagen and elastin that make up the intracellular structure. Our bodies require sugar for metabolism, however, it is also toxic at high levels. Consumption of low GI carbs is therefore important. This allows a slow and steady release of glucose, which can be metabolised effectively without it peeking into toxic levels.

 Excess table salt (more than five grams per day or one teaspoon) can cause a sodium/potassium imbalance. The mineral potassium is important for the normal function of the nervous system, the heart, and the stability of the cell membranes of all the cells of the body.

 Processed, refined junk foods deplete the body of nutrients, especially B vitamins and minerals, which are important for a properly functioning nervous system. They also contain hormones, preservatives and other chemicals that interfere with the normal and healthy functioning of our bodies. Usually they contain very high levels of sugar. Aim to have single-ingredient foods in their basic form and avoid processed foods.

 Be sure to exercise regularly, but not before bedtime.

 Reduce stress through meditation, mindfulness and reading.

 Avoid high calories in the form of sugars and high GI carbohydrates in late-night meals.

 If you are hungry late at night, some nuts, cherries or a slice of chicken breast meat will help stave off the hunger and help you get a good night’s sleep.

 Avoid looking at blue light last thing at night (this includes devices such as the television and other electronic devices, including electronic books) as this mimics daylight and can interfere with sleep.