What are the dietary recommendations for someone with acne?

All refined carbohydrates and fried foods must be eliminated, and foods containing trans-fatty acids (margarine, shortening, and other synthetically hydrogenated vegetable oils) or oxidized fatty acids (fried oils) should be avoided, as these foods may aggravate acne. Consumption of milk and milk products should also be limited or eliminated due to their potential hormone content. Specific nutrients have been shown to exert a positive effect in treating acne.

They include zinc, vitamin A, selenium, vitamin E, and chromium (brewer's yeast). Zinc, in particular, is vitally important in the treatment of acne. Also important are dietary antioxidants, as male acne patients have significantly decreased levels of antioxidant enzymes.

This normalizes when vitamin E and selenium are supplemented in the diet. The widespread belief that chocolate per se causes or aggravates acne is apparently not true. In two studies, one conducted at the Pennsylvania School of Medicine and the other at the U.S. Naval Academy, eating chocolate did not produce any significant changes in the acne conditions of study participants.

Nonetheless, we recommend that individuals with acne choose dark chocolate since it is has the highest levels of anti-inflammatory phenols and that they avoid sweet chocolate products (too much sugar!) and those that contain trans-fatty acids. Milk chocolate should also be avoided due to the high hormone content of most commercially available milk.

A low-purine diet has long been the mainstay of dietary therapy for gout. Foods with high purine levels should be omitted entirely. These include organ meats, yeast (brewer's and baker's), herring, sardines, mackerel, and anchovies.

Intake of foods with moderate levels of protein should be reduced to one serving every two to three days as well. These include dried legumes, spinach, asparagus, fish, poultry, and mushrooms. Low-purine foods may be eaten in smallamounts.

Alcohol increases uric acid production by accelerating purine breakdown. It also reduces uric acid excretion by increasing lactate production, which impairs kidney function. For many individuals, elimination of alcohol is all that is needed to reduce uric acid levels and prevent gouty arthritis.

Obesity is associated with an increased rate of gout. Weight reduction in obese individuals significantly reduces serum uric acid levels. High-fat and high-protein foods are usually foods that are high in purines.

High-fat animal foods also promote inflammation and should be avoided, regardless of purine content. High-proteinfoods that are not high in purines should be eaten only in small amounts to avoid taxing the kidneys, which are burdened with excreting excess uric acid. Liberal fluid intake keeps the urine diluted and promotes the excretion of uric acid.

Furthermore, dilution of the urine reduces the risk of kidney stones. Drink at least 48 ounces of water each day. Celery and cherries appear to be very effective in lowering uric acid levels and preventing attacks of gout.

Celery contains the compound 3-n-butylpthalide, while cherries are a rich source of flavonoids. Both of these compounds are beneficial in gout via several mechanisms, including the ability to inhibit the formation of uric acid by inhibiting the enzyme xanthine oxidase.

Coffee, as well as less obvious caffeine sources such as soft drinks, chocolate, coffee-flavored ice cream, hot cocoa, and tea must all be eliminated in people who suffer from insomnia. Even small amounts of caffeine such as those found in decaffeinated coffee or chocolate may be enough to cause insomnia in some people. Alcohol must also be eliminated in people with regular insomnia.

Alcohol causes the release of adrenaline and disrupts the production of serotonin (an important brain chemical that initiates sleep). Although not considered stimulants, sugar and refined carbohydrates can interfere with sleep. Eating a diet high in sugar and refined carbohydrates and eating irregularly can cause a reaction in the body that triggers the fight-or-flight response, causing wakefulness.

Other food compounds that can act as stimulants include some food colorings. Adverse food reactions such as food sensitivities and allergies can also cause insomnia.In sleep maintenance insomnia, we at the Hunger Free Forever program have found nocturnal hypoglycemia (low nighttime blood glucose level) to be a major factor. When there is a drop in the blood glucose level, it causes the release of hormones that regulate glucose levels, such as adrenaline, Cortisol, glucagon, and growth hormone.

These compounds stimulate the brain. They are a natural signal that it is time to eat.

A high-protein diet is associated with increased excretion of calcium in the urine and increased risk of osteoporosis, too. In contrast, a vegetarian diet is associated with a lower risk of osteoporosis. A diet high in salt or acid ash also causes calcium removal from bones and increases calcium loss in the urine.

Therefore, we recommend avoiding salt and eating an alkaline-based diet. Basically, an alkaline diet is one that focuses on vegetables, fruit, nuts, and legumes while avoiding overconsumption of meat and dairy products. Soft drinks containing phosphates (phosphoric acid) are definitely linked to osteoporosis because they lead to lower calcium levels and higher phosphate levels in the blood.

When phosphate levels are high and calcium levels are low, calcium is pulled out of the bones. The phosphate content of soft drinks, such as Coca-Cola and Pepsi, is very high, and they contain virtually no calcium. Refined sugar intake also increases the loss of calcium from the bone.

Regular consumption of refined sugar increases loss of calcium from the blood through the urine. A deficiency in trace minerals can also predispose to osteoporosis. Green leafy vegetables from the cabbage family, including broccoli, Brussels sprouts, kale, collards, and mustard greens, as well as green tea, offer significant protection against osteoporosis.

These foods are rich sources of a broad range of vitamins and minerals that are important to maintaining healthy bones, including calcium, vitamin K1, and boron. In addition, soy foods, such as tofu, soy milk, roasted soybeans and soy extract powders, may be beneficial in preventing osteoporosis. Alfalfa is another isoflavone- and vitamin K-rich food that can be included in the diet.

While numerous clinical studies have demonstrated that calcium supplementation can help prevent bone loss, the data are inconclusive in regard to any link between a high dietary calcium intake from milk and prevention of osteoporosis and bone fractures. In fact, women who drank two or more glasses of milk per day had an increased relative risk of 45 percent for hip fracture compared to women consuming one glass or less per week. In other words, the more milk a woman consumed, the more likely she was to experience a hip fracture.

This negative effect may turn out to be due to the vitamin A added to milk (at higher levels, vitamin A-but not beta-carotene-may interfere with bone formation).

While many of the nutritional problems of alcoholics relate directly to the effects of alcohol, a major contributing factor is that alcoholics tend not to eat because they substitute alcohol for food. As a result, the alcoholic has to deal with not only secondary nutritional deficienciescaused by excessive alcohol consumption but also primary nutritional deficiencies due to inadequate intake.It is important for alcoholics to avoid refined sugars and caffeine, as they stress blood sugar control mechanisms and may increase the craving for alcohol. In one study, excluding caffeine, junk food, dairy products, and peanut butter was compared to a control diet for six months.

Eighty-one percent of the subjects on the treatment diet remained sober, compared to less than 40 percent on the control diet. B vitamins are extremely critical in the nutritional support for alcoholism. Alcoholics are almost always deficient in at least one of the B vitamins.

In fact, a thiamine (vitamin B1) deficiency is both the most common and the most serious of the B-vitamin deficiencies in the alcoholic. In addition, evidence indicates that a thiamine deficiency results in greater intake of alcohol, suggesting that thiamine deficiency is a predisposing factor for alcoholism. Excellent food sources of thiamine include asparagus, mushrooms, peanuts, pork, soybeans, sunflower seeds, and yeast.

Good sources are whole wheat and nuts.

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Many studies have indicated that food allergies play an important role in asthma. Double-blind food challenges in children have shown that immediate-onset sensitivities are usually due to, in decreasing order of frequency, eggs, fish, shellfish, nuts, and peanuts; while foods most commonly associated with delayed-onset reactions include, in decreasing order of frequency, milk, chocolate, wheat, citrus, and food colorings. Although lemons and limes are not common allergens, all citrus can be associated with food allergy in asthma.

Elimination diets have been successful in treating asthma, particularly in infants and children. Vitally important in the control of asthma is the elimination of food additives. Tartrazine (FD&C Yellow No.

5), benzoates, sulfur dioxide, and, in particular, sulfites, have been reported to cause asthma attacks in susceptible individuals. Tartrazine is found in most processed foods and can even be found in vitamin preparations and anti-asthma prescription drugs (e.g., theophylline). And it is estimated that 2 to 3 milligrams of sulfites are consumed each day by the average U.S. citizen, while an additional 5 to 10 milligrams are ingested by wine and beer drinkers.

Switching to a vegetarian diet may also be of benefit, as a long-term trial of a vegan diet (elimination of all animal products) provided significant improvement in asthma symptoms in 92 percent of the twenty-five treated patients who completed the study (nine dropped out). The researchers also found a reduction in the tendency to develop infections. Diets high in antioxidants have also been shown to improve asthma.

Vitamin C and other antioxidants are thought to provide important defenses, since oxidizing agents can both stimulate constriction of the bronchi and increase allergic reactions to other agents. Vitamin C inhibits induced bronchial constriction in both normal and asthmatic subjects. Vitamin C appears to normalize fatty acid metabolism and reduce histamine production.

Carotenes (especially lycopene), vitamin E, and selenium are also important. Vitamin C is found in peppers, berries, citrus fruit, kiwis, and green vegetables from the cabbage family. These green, yellow, and orange fruits and vegetables are high in carotenoids.

And wheat germ oil, nuts and seeds, and grains are high in vitamin E.

Reduce the amount of saturated fat, trans- fatty acids, cholesterol, and total fat in the diet by eating fewer animal products and more plant foods. Increase your intake of omega-3 oils by eating flaxseed oil, walnuts, and small amounts of cold-water fish. There is considerable evidence that people who consume a diet rich in omega-3 oils from either fish or vegetable sources have a significantly reduced risk of developing atherosclerosis.

Atherosclerosis is associated with a deficiency in omega-3 oils. Increase your intake of heart-healthy monounsaturated fats by eating more nuts and seeds, including almonds, Brazil nuts, coconut, hazelnuts, macadamia nuts, pecans, pine nuts, pistachios, and sesame and sunflower seeds, and using a monounsaturated oil, such as olive or canola oil, for cooking purposes. Eat five or more servings daily of a combination of vegetables and fruits, especially green, orange, and yellow vegetables; dark-colored berries; and citrus fruits.

Antioxidant compounds in these plant foods, such as carotenes, flavonoids, selenium, vitamin E, and vitamin C, are important in protecting against the development of atherosclerosis. These foods are also rich in B vitamins, which can help lower homocysteine levels. Increase your intake of fiber.

A diet high in fiber has been shown to be protective against atherosclerosis. Dietary fiber, particularly the soluble fiber found in legumes, fruits, and vegetables, is effective in lowering cholesterol levels. Limit your intake of refined carbohydrates (sugar and refined grains).

Sugar and other refined carbohydrates are a significant factor in the development of atherosclerosis. Sugar consumption elevates levels of the hormone insulin. Elevated insulin levels, in turn, are associated with increased cholesterol, triglycerides, blood pressure, and risk of death from cardiovascular disease.