Alkalise and Revitalise

When it comes to improving your appearance, eating foods that are alkalising or ‘alkaline-forming’ could be the most beneficial change you make. By nutritionist Karen Fischer.

It would be nice to look good don't you think? And a bit of extra energy would be fab' too. However, as you age, wrinkles can appear, weight may be harder to shift and conditions such as acne and eczema can reappear. Don't despair though; it could be your body's way of saying time to alkalise and revitalise.

The first thing to do is eat less of the acid-forming foods. According to researchers from the University of California in San Francisco, people who eat a typical Western diet are likely to have chronic, low-grade metabolic acidosis – too much acid in the tissues (Frassetto et. al.). Some foods create a lot of acid in the body, which is okay if you hoe into the alkaline-forming foods and achieve the ideal balance.

How do you know if the balance is out? Well, if you have skin problems, bone or muscle loss, excess, hard-to-shift, weight, frequent colds and flu, candida albicans, bad breath, body odour, gout or mild kidney or bone problems, or if you just feel shabby most of the time, then you may not be consuming enough alkalising foods to help your body deal with the acids you ingest daily. Children who are hyperactive or have skin ailments may also benefit from a more balanced diet, rich in alkalising foods, that is to say, more fresh vegetables, almonds and certain types of fruits.

This way of eating is nothing new or unique, however. Scientists have known about the body’s acid and alkali balance since the 17th century (1). Recent research published in the American Journal of Clinical Nutrition highlights the importance of eating alkalising (or alkali-forming) foods. According to the study, increasing the amounts of alkalising foods eaten decreases the loss of calcium from the body and has a measurable positive effect on bone health (2). So eating your veggies can literally make you (or more specifically, your bones) stronger. According to emerging research, you don’t have to rely on processed dairy products to promote healthy bones: it is the alkalising foods – dark leafy green vegetables, fruits, almonds, avocadoes and so on – that protect your bones from excess calcium losses.

How does the body’s acid-alkaline balance work?
Your blood’s acid and alkali balance is measured by the pH scale (pH means ‘potential of hydrogen’). For example, a pH of 1.0 is very acidic and a pH of 14 is all alkaline and 7.0 is neutral. Blood needs to be slightly alkaline — at a pH of approximately 7.35–7.45 – for it to be healthy. The foods you eat influence your blood and body pH and affect your health on a moment to moment basis.

In the course of a day, if you eat a bowl of processed sweetened breakfast cereal, a beef burger with fries and a soft drink, bikkies for afternoon tea and washed down with a cup of coffee, and then for dinner have chicken schnitzel then you have ingested a lot of acid-forming products (and not enough alkalising ones). Or if you’ve had a stressful day or have picked up a cold or flu virus and are taking medications, then you have also increased the acids your body has to deal with. This sharp rise in acid would damage the blood vessels (resulting in bleeding and death), however, a healthy body has some clever back up systems in place so this does not occur.

First of all, a healthy body can remove acids via the kidneys, skin and lungs (3). Although, this never-ending task of acid-management can burden these organs and eventually lead to kidney problems, such as kidney stone, and skin conditions, including rashes and premature ageing of the skin.

The body also maintains the blood’s correct acid-alkaline balance by ‘robbing’ alkaline minerals such as calcium from the bones (4,5). As you can imagine, this is not ideal for a child’s bone and tooth development. Dental cavities and poor bone mineralisation are more likely to occur and much later in life an acidifying diet can lead to osteoporosis (6,7). So ideally, you don’t want to burden your body’s ingenious, but fallible, ‘back-up’ systems by consuming the wrong balance of acid and alkaline-promoting foods.

What causes excess acid in the body?
The usual suspects increase acidity, including a poor diet rich in takeaway meals and flavoured drinks, pork and beef (and other foods rich in protein), as well as pastries and full cream dairy products. Your favourite cup of coffee, alcohol, cigarettes and most drugs, no matter if they are illegal, prescribed or bought over-the-counter from the chemist, give your body excess acids to deal with.

On the other hand (and surprisingly), you could have a perfectly healthy diet but still be flooding your body with acids on a daily basis. As you internalise your worries or think anxious, angry or other pessimistic thoughts you are creating acid in the body.

Breathing in chemical cleaners, eating artificial sweeteners and preservatives, being dehydrated and suffering from constipation can also amplify acid levels in the body.

FAQ: ‘Are all acid-forming foods bad for me?’
Some acid-forming foods are more undesirable than others. That ham sandwich on white bread with margarine is an overly-processed acid-forming meal that offers you no real goodness. That coffee sweetened with artificial sweetener and light milk, gives you a dose of acid that your kidneys could have done without. That soft drink and packet of flavoured chips converts to acid. While you can enjoy these foods occasionally, you need to balance them with alkalising foods and liquids.

Not all acid-forming foods are bad for you, however. Many are ESSENTIAL for good health. Foods such as skinless chicken, seafood, and chick peas are acid-forming, as with most wholegrain carbohydrates including oats and brown rice. These foods supply vitamins, minerals, fibre, protein and phytochemicals that help our bodies function optimally.

There is no need to eat an all-alkaline diet, and to do so (especially on a long term basis) would be unhealthy. You need protein and quality grains in you diet in order to have firm skin, proper muscle development, healthy bowels and so on. Eating a variety of healthy foods is important and what you are aiming for is a healthy balance of acid and alkali-promoting foods each day.

FAQ: ‘How can I monitor my acid and alkaline balance?’
As you change your diet, you may want to observe your results to see if the increased consumption of alkaline-forming foods is having a positive effect on your body. Your pH can be tested in a number of ways including a simple urine and saliva test using litmus paper. You can do the tests at home and on a daily basis so it’s ideal for keeping track of your progress.

The urine test indicates how well your kidneys are removing acids and it shows you how much acid you are making them deal with on a daily basis. If you have a lot of acid-forming habits or if you have just begun a detox, then your urine tests may show high acid readings. Although opinions vary, a healthy urine pH is approximately between 6.7 and 7.2 pH.

Using the paper to test your saliva is useful for indicating the approximate pH of your body’s tissues. The ideal range is 7.0 to 7.5 pH.

Children are naturally alkaline but over the years you can become more acidic as the acids generated from your diet and lifestyle settle in your tissues. You child may like to do the saliva test, just for the fun of it. Make sure they haven’t consumed any food or drink within half an hour of the test.

Of course, after making your diet more balanced you will probably see some physical evidence of improved health such as healthier skin and increased vitality.

Signs and symptoms of excess acid – table 1

Do you need more alkaline-forming foods in your diet?
Circle any of the following that you relate to on a regular basis (three or more times a week or enough to disrupt your life)
Unexplained fatigue, weakness and lethargy after eating meals, hyperactivity, frequent colds/flu, low immunity, poor circulation, cold hands/feet, low blood pressure, burning sensation during urination, kidney stones, excessive urination, headaches, pallor, dull complexion, abdominal pains, acid reflux, diarrhoea, gas, ulcers, nervousness, anxiety, depression, bleeding or inflamed gums, cracked lips, tooth sensitivity, muscle cramps, arthritis-like pain, split nails, allergies and food sensitivities, runny nose, candida albicans, bad breath, unpleasant body odour, dry skin, premature ageing of the skin, gout, eczema, acne, hives, itchy skin, red and patchy skin and osteoporosis.
All people should eat a balanced diet rich in alkaline-forming foods. However, if you have circled four or more symptoms then you are likely to be producing increased loads of acids in the body. Keep in mind that some of the advanced symptoms may not be reversible. These symptoms can also be caused by other factors so see your doctor if you feel unwell.

You can reduce the body’s acid burden by consuming plenty of alkaline-forming foods including dark leafy greens and other vegetables, linseeds, flaxseed oil, almonds and certain fruits including avocado, apricots, banana, lemons and limes. There are supplements and products that are designed to be highly alkalising including barley grass, wheat grass and liquid chlorophyll and good quality apple cider vinegar, that has had minimal processing.

Did you know?
Lemon, limes, grapefruit and apple cider vinegar are highly acidic before digestion, however, once digested they become alkaline. These alkalising products can not only help to keep your blood pH healthy, but they also bind to and help safely remove a range of toxins from the body so they assist with the body’s natural detoxification processes.

Health experts recommend we eat more vegetables and fruits, moderate amounts of wholegrains, legumes, lean chicken, fish and other low fat protein foods, and much less red meat, processed meats, and refined flour and sugar products. It’s basic stuff. But this essentially sums up what a balanced acid-alkaline diet looks like. And when you know the specific foods that are highly alkalising you can tweak your diet to boost your health and vitality. It’s so easy you’ll wonder why you didn’t try it earlier.

Tasty alkalising recipes are available in The Healthy Skin Diet and Don’t Tell Them It’s Healthy.

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Most vinegars
liquor/spirits/whiskey
pork
beef
processed fruit juice
yellow cheeses
kefir
yoghurt sweetened with fruit,
sugar or artificial sweetener
processed meats e.g. ham and devon
crayfish
herring
lobster
black tea
chocolate/ cocoa
coffee
milk
soft drinks
wine
hydrogenated fats
margarine
peanut and walnut oils
commercially made tomato sauce
pickles and mustard
processed table salt
peanuts
hazelnuts
pecans
pistachios
white flour products
white/yeast breads
(reprinted from The Healthy Skin Diet, pp. 34)
According to other sources:
prunes,
sweetened fruit juice
white bread
biscuits
pasta
peanuts
ice cream
beer

asparagus
cauliflower
garlic
onions, shallots
radishes
endives
turnips
egg yolk
brazil nuts
avocado
bananas
grapefruit
tomatoes (uncooked)
dates
raisins
almond milk
herbal teas
natural mineral water (non-carbonated)
spring or filtered water
butter, buttermilk (uncooked)
cold-pressed extra-virgin olive oil
flaxseed oil
herbs
sea salt/Celtic salt (unrefined)
spices
According to other sources:
amaranth
millet
lentils
basmati rice
quinoa
soy milk
soy cheese
goats cheese and milk
whey
maple syrup
rice syrup
raw honey
miso
tamari sauce (wheat-free soy sauce)
curry spices
cinnamon
sweet potato

most vegetables:
dark leafy greens
artichoke
beets
beet greens
broccoli
carrots
cucumber
dandelion greens
green beans
cabbage (white, red)
lettuce (not iceberg)
sweet potatoes
raw spinach
squash
capsicum/sweet peppers
yams
zucchini
almonds
lemons
limes
grapefruit
freshly made vegetable juice
apple cider vinegar
green drinks:
chlorophyll
barley grass
wheat grass
According to other sources:
watermelon
Papaya
garlic

Frassetto, L.A., et. al, 1998, ‘Estimation of net endogenous noncarbonic acid production in humans from diet potassium and protein contents’, American Journal of Clinical Nutrition, vol. 68, pp. 576-83.