PH 101: Alkaline Eating for Overall Wellness

While learning about pH in high school chemistry class may not have seemed like anything worth knowing back then, it’s actually vital in understanding our body’s reaction to certain foods and what will promote ultimate health. This is an area of health that is grossly overlooked! So many of our modern health problems can be linked back to an overly acidic diet. Let’s explore!

screen-shot-2015-05-25-at-6-41-03-pmWhat is pH?

pH value determines how many hydrogen ions are in a given solution (in this case your blood). It is measured on a scale of 0-14. Everything below 6.9 is more acidic, and everything above 7.1 is more alkaline, with increasing value the higher or lower it is on the scale, and 7.0 being neutral.

How does it affect my health?

Different parts of our bodies require different levels of acidity or alkalinity. Your stomach needs to be more acidic to break down food, but your blood needs to be slightly more alkaline. Without the correct pH, your cells won’t do their job which is to keep your body alive. Kinda important! Because your body wants to stay alive, healthy and in balance it will do everything possible to maintain the proper pH if it ever gets out of balance.

When we eat large amounts of acidic foods it causes inflammation in our bodies which is a gateway to all sorts of health problems (overgrowth of bad bacteria like yeast and fungus, heart disease, arthritis, allergies, skin problems etc.). In addition to being anti-inflammatory, alkaline foods are easier to digest which impacts our immune system, as well as reducing yucky bloat.

If your blood is overly acidic due to the food you eat or environmental conditions such as chemicals and toxins, your body needs to find reserves of more alkaline minerals (magnesium, potassium and calcium) from your bones, tissues and organs to get back to its happy place of balance. Which can be a bad thing if it happens all the time, because your bones and organs need those minerals too. And it’s just taxing on your system to constantly be fighting to maintain homeostasis.

Think about it this way: The body needs to remain at 98.6 degrees. Any higher or lower and your body goes into certain processes to get back to that temperature or else bad stuff happens. On a hot day you sweat to cool off, on a very cold day your blood will leave the extremities and go to the most vital internal organs to keep them warm.

Your body does the same thing to keep itself at that perfect pH which is around 7.35-7.45. If you eat too much acid forming foods, your body will pull vitamins and minerals out of your own tissues and send them to the blood to get that pH back down.

Fun fact: Everyone knows that dairy products contain calcium. So a direct line of thinking would assume that if I drink more milk I will be putting more calcium in my body and therefore have stronger bones. Not exactly. Once in our bodies dairy becomes an acidic food, so your bones will actually lose some calcium in your body’s effort to balance the pH after eating something as acidic as dairy. Scary right? You’re better off getting calcium from a plant-based source so you can utilize that calcium without losing any from your bones.

So which foods are acidic and which are alkaline?

I’m not going to list the pH value of every food here (trusty ol’ google will help with that if you really want to know). But it’s important to know which foods to eat more of, and which to eat less of.

More acidic foods:

alcohol
meat
dairy
coffee
eggs
sugar
wheat
processed foods

More alkaline foods:

fruits
veggies
nuts
beans
some grains are slightly alkaline like buckwheat, quinoa, brown rice, millet, oats, barley and spelt.

Since balance is key, it is not recommended to eat a 100% alkaline diet. Our bodies are slightly more alkaline, therefore respond best to a slightly more alkaline diet. My favorite book on alkaline eating (Honestly Healthy for Life) recommends 70% alkaline to 30% acid foods. So you don’t have to give up all acidic foods forever.

3 easy ways to begin to eat a more alkaline diet:

1. Make the veggie the main and the meat the side. You don’t have to change what you eat as much as the portion size. Instead of 8 oz of steak with a side of rice, carrots or broccoli, make a 3-4 oz portion of meat as your “side” then make a huge salad with lots of veggies in it as your main. No need to become a vegan if you don’t want to.

2. Warm Lemon Water. I know this is totally ubiquitous on the internet right now. I realize it’s beginning to sound like a broken record. Everywhere I turn there’s another site touting the benefits of drinking warm water with lemon in it first thing in the morning before eating or drinking anything else. But it’s only because it’s true! This is an easy habit to get into and you don’t have to deprive yourself of anything.

3. Ditch the sugar and processed shit. Pretty self-explanatory. Everyone knows sugar and processed foods are the devil. But let’s be real, I don’t expect myself to give it up for good, but that doesn’t mean I can’t make good choices and substitutions whenever possible.

My 2 cents: This is not an all or nothing strict diet. Just because a food is on the acidic list, doesn’t mean I have to give it up completely. While meat is on the acidic list, I personally don’t believe giving up meat entirely is healthy either. The amount and quality of the meat is most important. I try to get grass-fed beef whenever possible. It contains far more nutrients than conventional beef does. The best thing to do is just be aware and if you tend to experience inflammatory symptoms it may be worth switching up your diet to include more alkaline foods.

One Healthy Breakdown: awareness is key…in alkalinity!

 

*Caroline O’Neill is a year round Hamptons resident and passionate wellness warrior. By day she is a Speech-Language Pathologist and spends her free time learning everything she can about nutrition, yoga, food, spirituality and personal development along with creating her blog www.bloomandspark.com.

Naturally Fight Germs This Flu Season!

Brrrrrr! It’s beginning to look a lot like…cold season, flu season, germ season. Ick. Here are some tips on fighting germs and staying healthy so we don’t feel like this little munchkin.

  • Get enough Vitamin C (found in bell peppers, strawberries, papaya, oranges, greens, etc.)
  • Lots of cinnamon and oregano, the natural antibiotics (herbs and spices are SO good, packed with flavor and health benefits at no calorie cost!)
  • Get your probiotics (yogurt, miso, sauerkraut, etc.)
  • Skip or minimize sugar, it weakens the immune system.
  • Eat foods with lots of phytochemicals (plant-based nutrients) to ensure lots of vitamins and minerals.
  • Get enough rest. You know the deal, 8 hour minimum!
  • Eat foods with riboflavin (mushrooms, soybeans, spinach, almonds, etc.)
  • Drink hot tea and hot lemon water, they warm and detox the body.
  • Load on the garlic, preferably raw, for countless health and anti-bacterial benefits.
  • Use coconut oil, it boosts the immune system.
  • Breathe natural steam above a boiling pot of water for a natural decongestant.
  • Apple cider vinegar alkalizes the body among lots of other benefits!
  • Wash your hands often (obviously!)
  • STAY WARM! Layer up!

One Healthy Breakdown: Germs happen, but we can fight off sickness!