A GLANCE at the average British lifestyle makes terrifying viewing for Patrick Holford, the UK’s best-known nutritionist. The way we eat, he says, makes many of us prime candidates for chronic illness later in life. A sixth of us will either develop diabetes or die prematurely from heart disease, a stroke or cancer. If we avoid these, a quarter of us will spend the final 30 years of our lives coping with the pain of arthritis or suffering the symptoms of Alzheimer’s. But when we are prescribed drugs to treat these conditions, do we really know how effective and safe they are?
In his latest book, Food is Better Medicine than Drugs, Holford claims that while prescription medications may alleviate the overt symptoms of a disease, they almost never treat the underlying cause and often have severe, and sometimes deadly, side effects. Instead, he advocates treating and even preventing chronic illnesses through diet.
“I am not advising people to stop taking their prescriptions,” says Holford. “But there are nutrients that can address the root cause of a problem, ease its symptoms and thereby negate the costly and potentially dangerous lifelong need for drugs.”
Here we list the top foods that in the long run might improve your life.
RED ONIONS
THE ILLNESSES: asthma and eczema.
THE CONVENTIONAL MEDICINE: asthma and eczema are both inflammatory conditions that often occur due to unidentified allergies.
Inhalers delivering corticosteroid and beta-agonist drugs for asthma control the progression and symptoms of the illness.
Cortisone creams for eczema thin the skin, making you more vulnerable to infection.
• THE FOOD MEDICINE: quercetin is an antioxidant and anti-inflammatory chemical found in red onions that may reduce allergic symptoms associated with asthma and eczema.
RED PEPPERS
THE ILLNESS: infection.
THE CONVENTIONAL MEDICINE: antibiotics are the most commonly prescribed. Side effects can include diarrhoea, nausea and allergic reactions and potentially an increased risk of kidney stones and blood clotting.
THE FOOD MEDICINE: red peppers, broccoli, kiwi and papaya are all high in vitamin C that some people believe helps protect the immune system.
SOYA
THE ILLNESSES: hormonal problems and the menopause.
THE CONVENTIONAL MEDICINE: HRT has been linked to breast, endometrial and womb cancer, as well as thrombosis, cardiovascular disease, blood clots and an increased risk of stroke.
THE FOOD MEDICINE: oestrogen-like plant substances called isoflavones are found in soya products - including soya milk, beans and tofu. These have been shown to reduce the incidence of hot flushes and may even protect against breast cancer.
SEEDS
THE ILLNESSES: insomnia, muscular tension and osteoporosis.
THE CONVENTIONAL MEDICINE: benzodiazepines such Valium, Librium and Klonopin can trigger forgetfulness, drowsiness and social problems. Treatment for osteoporosis includes HRT, the long-term use of which has been linked with an increased risk of breast cancer, heart disease and stroke.
THE FOOD MEDICINE: both sesame and pumpkin seeds are high in calcium and magnesium. Not only does this make these seeds excellent bone builders, but their two constituent minerals also work in tandem to calm the body and ease muscle tension.
OILY FISH
THE ILLNESSES: inflammation, arthritis, pain and depression.
THE CONVENTIONAL MEDICINE: anti-inflammatory drugs often merely mask an underlying cause. Prozac and similar antidepressants have been linked to high blood-pressure, drowsiness, blurred vision, sexual dysfunction, addiction and even increased risk of suicide.
THE FOOD MEDICINE: the omega-3s found in oily fish, such as salmon, mackerel and herring, counteract the cause of inflammation and help build the brain’s neuronal connections, which can help increase the amount of serotonin (a neurotransmitter responsible for mood regulation) you produce.
OATS
THE ILLNESSES: heart disease and diabetes.
THE CONVENTIONAL MEDICINE: statins are widely prescribed because they lower cholesterol, but dizziness, headaches, fatigue and muscle soreness are associated with these drugs. Diabetes drugs may cause nausea, vomiting, diarrhoea, constipation and heart failure.
THE FOOD MEDICINE: the soluble fibre found in oats (eaten as oatbran, porridge or oatcakes) helps lower the LDL cholesterol associated with heart disease. They are also low-GI and high in nutrients called beta-glucans, which help to stabilise blood-sugar levels.
GRAINS (non-gluten)
THE ILLNESSES: problems regulating blood sugar levels and IBS.
THE CONVENTIONAL MEDICINE: IBS medications all treat symptom rather than cause, and Zelnorm has been withdrawn from use in the US, Canada and Australia for its links to heart problems.
THE FOOD MEDICINE: non-gluten grains, including buckwheat, quinoa and millet, are soluble fibres that improve digestion and are unlikely to cause an allergic reaction associated with IBS. They also contain carbo-hydrates and protein, making them an effective blood-sugar stabiliser.
GARLIC
THE ILLNESSES: heart disease, high cholesterol and high blood pressure.
THE CONVENTIONAL MEDICINE: Thiazides, beta-blockers and blood-thinning medications such as Warfarin have been linked with everything from kidney damage and increased incidence of gallstones to decreased sex drive, insomnia and excessive haemorrhaging.
THE FOOD MEDICINE: two cloves of garlic a day can reduce the “stickiness” of blood platelets, promoting healthy blood pressure, cholesterol and triglyceride (fatty acid molecule) levels.
EGGS
THE ILLNESS: pain and inflammation.
THE CONVENTIONAL MEDICINE: long-term use of aspirin has been found to cause serious gastrointestinal problems, including ulcers, while large doses of paracetamol can be toxic to the liver.
THE FOOD MEDICINE: eggs are high in sulphur, involved in many bodily functions from control of pain and inflammation to detoxification and tissue building.
BERRIES
THE ILLNESSES: memory loss, dementia and Alzheimer’s.
THE CONVENTIONAL MEDICINE: common drugs to treat Alzheimer’s include acetylcholinesterase inhibitors that work to replace one of the brain’s neurotransmitters required for good memory function, and memantine, which regulates the activity of a brain chemical responsible for learning and memory. People prescribed these may experience hallucinations and confusion.
THE FOOD MEDICINE: berries - particularly blueberries - are high in antioxidants. As the brain ages, its susceptibility to resist the damaging effects of molecules called free radicals on the nerve cells involved in memory retention is reduced. The antioxidants in berries can help “mop up” these free radicals.
