How to balance your Diet to stay healthy.
Acid and Base balance.
| This list of foods tells whether a food is acidic or basic and its effect on your body. Press control/command F to search for a particular food item in the document. |
Thirty years ago I was traveling around England and I went to meet an old family friend. This lady, in her mid fifties, had pain and stiffness in her knees and hips and was able to walk with great difficulty. Her fingers were swollen, twisted and painful. To do any work or even to write letters was an agonizing process for her. She was awaiting hip surgery. I examined her and diagnosed that she had too much acid in her body. I advised her to drink at least 4 litres of water daily. I also educated her about eating a balanced diet by reducing acidic foods like meats, cheese, jam, beer, potatoes and bread, and by increasing her intake of basic foods like carrots, pears, rice, lentils, nuts etc.
Twenty four years ago she appeared triumphantly at my house in Kerala to show me her fingers. They were straight and supple. She could walk freely without pain. She told me that some weeks after she implemented my diet her pain began to ease, and when her turn came up for hip surgery after 18 months she turned it down. Slowly her pains subsided and her fingers became supple. She was now able to do all her housework easily. Her dry, tough skin softened and she looked 10 years younger. A miracle had occurred in her life! Today all these years later, at the age of 87 she is still pain free, functional and happy.
Our body is a highly sophisticated organism which functions perfectly, only, when the internal environment of each cell is maintained precisely at the level the body requires. Of these the pH (acid base level) of the body is one of the most important factors. Other important factors are body temperature, blood sugar, blood circulation, blood pressure, oxygen saturation, protein levels, electrolyte balance etc.
We have all noticed how we feel unwell when our body temperature is either too low or too high (fever). Similarly when the blood sugar is low (hypoglycemia) we feel faint and dizzy and can even become unconscious. When the blood sugar is high we feel thirsty, hungry, pass a lot of urine and can even become unconscious (go into coma).
Variations in the pH of the body affect the formation of proteins, enzymatic reactions in our cells, the immune system and the functioning of the central nervous system.
Many neurological conditions like epilepsy, anxiety, irritability, schizophrenia, depression, tremors,Parkinson-ism and extra pyramidal syndromes, metabolic syndrome, osteoporosis, kidney stones show considerable improvement with correction of the acid base imbalance.
Back problems and muscle pains are often caused or aggravated by an acid imbalance. This is because high acid levels in muscles cause the muscles to be tight, tired and painful as we have all experienced after unaccustomed exercise. This is because lactic acid builds up in the muscles, due to a lack of circulation and oxygen in the muscles, which gradually resolves in 1-2 days. In case of a constant accumulation of acid in the body, the muscles are constantly tired, tight and painful causing a syndrome called Chronic Fatigue syndrome.
The acid base balance in our body is regulated by our kidneys. If our diet is too acidic and the water intake is inadequate an acid imbalance will result. If our diet is too basic and the water intake is low a basic imbalance will result. Acid and base imbalances also occur when their is damage to the kidneys and in shock. Rational treatment of an acid base imbalance involves regulation of the diet and improving elimination of acid and bases through the kidneys by ensuring an adequate intake of water.
Eating a diet containing approximately equal quantities of acidic and alkaline foods helps to maintain the body's internal environment (milieu interieur) at levels suitable for perfect functioning of the body. Eating a varied diet allows our bodies to choose those elements of nutrition which will allow it to maintain the perfect internal environment to it to function efficiently. This helps the body to maintain the acid base balance and allows it to absorb the trace elements, vitamins and minerals which it needs for optimal functioning.
If we eat or drink too many acidic foods, or take an excess of protein rich food like meats, milk and other animal products which leave acid residues, the body begins to accumulate this acid in the tissues of the body. This affects the functioning of the body. The world health Organization (W.H.O) recommends a maximum protein intake of 1 gram of protein per kilogram of body weight per day. Regular protein intake in excess of this can cause an acid imbalance if fluid intake is inadequate. One manifestation of excess acid in the system is gout which occurs as a result of accumulation of Uric acid in the blood which is one of the breakdown products of proteins. Attacks of Gout often follow the drinking of excessive quantities of wine along with too much meat. Foods rich in Sulfer containing amino acids are more prone to cause acidity
Bread, meats, cheese, wine, beer, fermented foods, potatoes, aubergine, okra, capsicum, peppers, cooked tomatoes, vinegar, mayonnaise, tomato sauce, orange juice, citrus fruits, lemons, pineapples, jams, canned food, preserves, pickles, yogurt, coffee, tea and soft (carbonated) drinks like colas are all acidic in nature. Soft drinks contain phsphoric acid which is highly acidic and is a major cause of illness today.
Diets consisting mainly of these foods are likely to cause an accumulation of excess acid in the body. Present day western diets tend to contain more of these convenience foods which are tasty and easily available. Diets high in salt and highly processed food also pre dispose to acidity.
Many commonly used Medications also cause acidosis. These include pain killers (NSAIDSs), blood pressure medication like Beta blockers, Ace inhibitors, angiotension II type 1 receptor antagonists, diuretics like amiloride and triamterene and anti-biotics like cotrimoxazole. Diabetic medication like Biguanides, metformin, statins used to lower cholesterol and antiretroviral drugs. Many other drugs can also cause acidosis.
Many diseases also cause acidosis. These include diabetes, kidney disease, diarrhea, auto immune disorders like Sjogren’s disease, SLE ( systemic lupus erythematosis), urinary tract obstruction, fever, aldosterone and testosterone deficiencies.
Some of the diseases associated with excessive acidity in the system are arthritis, gout, osteoporosis, infertility, cancers, depression, anxiety, insomnia, fibromyalgia, chronic fatigue syndrome, insulin resistance causing diabetes, skin problems like psoriasis and many other disorders. Acid base imbalances adversely affect the white blood cells which form our immune system. This predisposes to minor infections becoming chronic problems as the immune system is not strong enough. Common chronic conditions associated with an acid base imbalance are sinusitis, bronchitis, candidiasis, urinary infections and the resultant kidney damage, viral infections like Epstein Barr virus, Lyme's disease, HIV (AIDS) and toxoplasmosis. These infections often recur even after prolonged treatment with antibiotics unless the acid base imbalance is corrected.
Rational treatment of these conditions should include assessment of the acid base balance, and if necessary, correction of the acid base balance. Changes in diet, to correct acid base imbalance can often offer a rapid improvement in these conditions within a few months. It can take 2-7 years for the body's tissues to return to a perfect balance in a middle aged person. Continuation of the correct diet in ratio of approximately 50% each of acidic and basic foods and an adequate intake of neutral pH fluids like water allows you to maintain your health.
Normalization of the pH of the body is the basis for the treatment in many conditions in traditional medicine and Naturopathy. They use apple cider vinegar or baking powder to restore the pH of the body to the normal levels. This is the basis for apple cider vinegar being used to treat a range of diseases from cancer to arthritis and depression. Similarly baking powder is also used for treatments of conditions from hyperacidity to cancer and is one of the essential drugs used in all intensive care units to deal with the effects of shock.
The kidneys directly maintain the pH (acidity & alkalinity levels) of the blood at optimal levels and indirectly regulate the pH of the body's tissues to the optimum level. An adequate fluid intake permits the kidneys to maintain the pH of the blood and tissues at the ideal levels. Acidity also damages the kidneys as the concentrated acid, damages the kidneys leading to gradual loss of kidney function. A highly concentrated acid urine is a common cause of burning in the urine and frequency of urination as the highly acid urine irritates the bladder and the urinary tract. This is often misdiagnosed as a Urinary tract infection and mis treated with anti-biotics often with poor results.
The pH of arterial blood is 7.4, while the pH of venous blood is 7.38. However blood pH levels do not accurately reflect the state of acid or base levels in the body due to the presence of buffers like haemoglobin and other proteins, phosphates, carbon dioxide and bicarbonates in the blood. The body attempts to maintain the pH of the blood by sending the excess acid or base to the organs like the skin, bones, liver etc. causing illness and problems in these organs.
The pH of the urine changes from time to time depending on the diet and state of health, as the body eliminates the waste products of metabolism and digestion through the urine. The Urine is normally acidic in Nature. The pH of the urine is a good indicator of the overall acid base balance of the body. If the pH of the urine is consistently highly acidic or basic then it is likely that an acid base imbalance is present. This can be tested easily at home using a litmus paper or a pH paper. These pH and Litmus papers are used in school chemistry laboratories and are often available from shops with supply schools at a nominal price. In acidic urine, blue litmus paper turns red, while in basic urine, red litmus paper turns blue. The pH papers are compared with a color strip after dipping in the urine to directly estimate the pH of the urine.
A more accurate way of measurement is to measure the pH of a 24 hour collected sample of urine using a PH meter. In a person with acidosis, urinary calcium, ammonium, chloride, sulphate, phosphate and urates excretion is increased. The excretion of citrates is reduced. This increase in Calcium excretion causes osteoporosis as the body releases calcium from the bones to buffer the excess acid. Correcting this acid imbalance prevents and treats osteoporosis.
The ideal daily fluid intake in tropical countries like India is around three and half litres, of water with a neutral pH, (fifteen glasses of liquid daily as an average glass holds two hundred milliliters). In cold climates fluid intake should be over 2.5 litres per day. At least half of this intake should be water and the balance fluids with a neutral pH. The pH of the water you drink should be tested using a litmus paper. If the water is acidic (pH less than 6) then its pH should be restored to between 7.2-7.5 before drinking, by the addition of baking powder. If the water is alkaline (more than 8.2) it's pH should be reduced to the levels mentioned by adding a few drops of vinegar.
You need to pass at least 1.5 litres of urine a day to adequately eliminate waste products in good health. In disease states more than this is required. A good way to check if your water intake is adequate, is to periodically monitor your urine output and ensure that it exceeds 1.5 litres per day.
People with an acid or base imbalance should drink at least 3-4 litres of water with a neutral pH every day in quantities of about 300ml (1 large glass) per hour during their waking hours (reduce intake about 3-4 hours prior to going to bed so you don't wake up at night to urinate), until their body comes into balance. Drinking more than a litre of fluid at any one time can be dangerous as it can increase the pressure in the eye leading to glaucoma and loss of vision in susceptible people.
Many people, especially ladies, are apprehensive that when they increase their water intake they will have to pass urine more frequently. The normal female bladder holds at least half a litre of fluid so a water intake of 3 litres should require about 5 visits to the toilet in 24 hours (about 500 ml is lost through the skin and breathing). The male bladder usually hold 500-550ml of urine and in beer drinkers can often exceed 1 litre. When people with an acid imbalance increase their fluid intake, there is often a transient increase in the number of visits to the toilet. This is because the body takes the opportunity to eliminate the excess acid or base. This initial increase in urine is usually highly acid and irritates the bladder and causes the urge to urinate even when the bladder is partially full.
As the body comes into balance, the urine pH remains slightly acid to neutral, and does not cause irritation of the bladder reducing the number of visits to the toilet. In some people with a low fluid intake, the bladder shrinks temporarily to a smaller size which is restored when fluid intake increases. This problem gradually settles over a few weeks as the body adjusts to larger quantities of urine being formed.
A list of which foods are acidic or basic is given above.
Examples of menus with a low acid content are given in the chapter called low acid recipes.
Twenty four years ago she appeared triumphantly at my house in Kerala to show me her fingers. They were straight and supple. She could walk freely without pain. She told me that some weeks after she implemented my diet her pain began to ease, and when her turn came up for hip surgery after 18 months she turned it down. Slowly her pains subsided and her fingers became supple. She was now able to do all her housework easily. Her dry, tough skin softened and she looked 10 years younger. A miracle had occurred in her life! Today all these years later, at the age of 87 she is still pain free, functional and happy.
Our body is a highly sophisticated organism which functions perfectly, only, when the internal environment of each cell is maintained precisely at the level the body requires. Of these the pH (acid base level) of the body is one of the most important factors. Other important factors are body temperature, blood sugar, blood circulation, blood pressure, oxygen saturation, protein levels, electrolyte balance etc.
We have all noticed how we feel unwell when our body temperature is either too low or too high (fever). Similarly when the blood sugar is low (hypoglycemia) we feel faint and dizzy and can even become unconscious. When the blood sugar is high we feel thirsty, hungry, pass a lot of urine and can even become unconscious (go into coma).
Variations in the pH of the body affect the formation of proteins, enzymatic reactions in our cells, the immune system and the functioning of the central nervous system.
Many neurological conditions like epilepsy, anxiety, irritability, schizophrenia, depression, tremors,Parkinson-ism and extra pyramidal syndromes, metabolic syndrome, osteoporosis, kidney stones show considerable improvement with correction of the acid base imbalance.
Back problems and muscle pains are often caused or aggravated by an acid imbalance. This is because high acid levels in muscles cause the muscles to be tight, tired and painful as we have all experienced after unaccustomed exercise. This is because lactic acid builds up in the muscles, due to a lack of circulation and oxygen in the muscles, which gradually resolves in 1-2 days. In case of a constant accumulation of acid in the body, the muscles are constantly tired, tight and painful causing a syndrome called Chronic Fatigue syndrome.
The acid base balance in our body is regulated by our kidneys. If our diet is too acidic and the water intake is inadequate an acid imbalance will result. If our diet is too basic and the water intake is low a basic imbalance will result. Acid and base imbalances also occur when their is damage to the kidneys and in shock. Rational treatment of an acid base imbalance involves regulation of the diet and improving elimination of acid and bases through the kidneys by ensuring an adequate intake of water.
Eating a diet containing approximately equal quantities of acidic and alkaline foods helps to maintain the body's internal environment (milieu interieur) at levels suitable for perfect functioning of the body. Eating a varied diet allows our bodies to choose those elements of nutrition which will allow it to maintain the perfect internal environment to it to function efficiently. This helps the body to maintain the acid base balance and allows it to absorb the trace elements, vitamins and minerals which it needs for optimal functioning.
If we eat or drink too many acidic foods, or take an excess of protein rich food like meats, milk and other animal products which leave acid residues, the body begins to accumulate this acid in the tissues of the body. This affects the functioning of the body. The world health Organization (W.H.O) recommends a maximum protein intake of 1 gram of protein per kilogram of body weight per day. Regular protein intake in excess of this can cause an acid imbalance if fluid intake is inadequate. One manifestation of excess acid in the system is gout which occurs as a result of accumulation of Uric acid in the blood which is one of the breakdown products of proteins. Attacks of Gout often follow the drinking of excessive quantities of wine along with too much meat. Foods rich in Sulfer containing amino acids are more prone to cause acidity
Bread, meats, cheese, wine, beer, fermented foods, potatoes, aubergine, okra, capsicum, peppers, cooked tomatoes, vinegar, mayonnaise, tomato sauce, orange juice, citrus fruits, lemons, pineapples, jams, canned food, preserves, pickles, yogurt, coffee, tea and soft (carbonated) drinks like colas are all acidic in nature. Soft drinks contain phsphoric acid which is highly acidic and is a major cause of illness today.
Diets consisting mainly of these foods are likely to cause an accumulation of excess acid in the body. Present day western diets tend to contain more of these convenience foods which are tasty and easily available. Diets high in salt and highly processed food also pre dispose to acidity.
Many commonly used Medications also cause acidosis. These include pain killers (NSAIDSs), blood pressure medication like Beta blockers, Ace inhibitors, angiotension II type 1 receptor antagonists, diuretics like amiloride and triamterene and anti-biotics like cotrimoxazole. Diabetic medication like Biguanides, metformin, statins used to lower cholesterol and antiretroviral drugs. Many other drugs can also cause acidosis.
Many diseases also cause acidosis. These include diabetes, kidney disease, diarrhea, auto immune disorders like Sjogren’s disease, SLE ( systemic lupus erythematosis), urinary tract obstruction, fever, aldosterone and testosterone deficiencies.
Some of the diseases associated with excessive acidity in the system are arthritis, gout, osteoporosis, infertility, cancers, depression, anxiety, insomnia, fibromyalgia, chronic fatigue syndrome, insulin resistance causing diabetes, skin problems like psoriasis and many other disorders. Acid base imbalances adversely affect the white blood cells which form our immune system. This predisposes to minor infections becoming chronic problems as the immune system is not strong enough. Common chronic conditions associated with an acid base imbalance are sinusitis, bronchitis, candidiasis, urinary infections and the resultant kidney damage, viral infections like Epstein Barr virus, Lyme's disease, HIV (AIDS) and toxoplasmosis. These infections often recur even after prolonged treatment with antibiotics unless the acid base imbalance is corrected.
Rational treatment of these conditions should include assessment of the acid base balance, and if necessary, correction of the acid base balance. Changes in diet, to correct acid base imbalance can often offer a rapid improvement in these conditions within a few months. It can take 2-7 years for the body's tissues to return to a perfect balance in a middle aged person. Continuation of the correct diet in ratio of approximately 50% each of acidic and basic foods and an adequate intake of neutral pH fluids like water allows you to maintain your health.
Normalization of the pH of the body is the basis for the treatment in many conditions in traditional medicine and Naturopathy. They use apple cider vinegar or baking powder to restore the pH of the body to the normal levels. This is the basis for apple cider vinegar being used to treat a range of diseases from cancer to arthritis and depression. Similarly baking powder is also used for treatments of conditions from hyperacidity to cancer and is one of the essential drugs used in all intensive care units to deal with the effects of shock.
The kidneys directly maintain the pH (acidity & alkalinity levels) of the blood at optimal levels and indirectly regulate the pH of the body's tissues to the optimum level. An adequate fluid intake permits the kidneys to maintain the pH of the blood and tissues at the ideal levels. Acidity also damages the kidneys as the concentrated acid, damages the kidneys leading to gradual loss of kidney function. A highly concentrated acid urine is a common cause of burning in the urine and frequency of urination as the highly acid urine irritates the bladder and the urinary tract. This is often misdiagnosed as a Urinary tract infection and mis treated with anti-biotics often with poor results.
The pH of arterial blood is 7.4, while the pH of venous blood is 7.38. However blood pH levels do not accurately reflect the state of acid or base levels in the body due to the presence of buffers like haemoglobin and other proteins, phosphates, carbon dioxide and bicarbonates in the blood. The body attempts to maintain the pH of the blood by sending the excess acid or base to the organs like the skin, bones, liver etc. causing illness and problems in these organs.
The pH of the urine changes from time to time depending on the diet and state of health, as the body eliminates the waste products of metabolism and digestion through the urine. The Urine is normally acidic in Nature. The pH of the urine is a good indicator of the overall acid base balance of the body. If the pH of the urine is consistently highly acidic or basic then it is likely that an acid base imbalance is present. This can be tested easily at home using a litmus paper or a pH paper. These pH and Litmus papers are used in school chemistry laboratories and are often available from shops with supply schools at a nominal price. In acidic urine, blue litmus paper turns red, while in basic urine, red litmus paper turns blue. The pH papers are compared with a color strip after dipping in the urine to directly estimate the pH of the urine.
A more accurate way of measurement is to measure the pH of a 24 hour collected sample of urine using a PH meter. In a person with acidosis, urinary calcium, ammonium, chloride, sulphate, phosphate and urates excretion is increased. The excretion of citrates is reduced. This increase in Calcium excretion causes osteoporosis as the body releases calcium from the bones to buffer the excess acid. Correcting this acid imbalance prevents and treats osteoporosis.
The ideal daily fluid intake in tropical countries like India is around three and half litres, of water with a neutral pH, (fifteen glasses of liquid daily as an average glass holds two hundred milliliters). In cold climates fluid intake should be over 2.5 litres per day. At least half of this intake should be water and the balance fluids with a neutral pH. The pH of the water you drink should be tested using a litmus paper. If the water is acidic (pH less than 6) then its pH should be restored to between 7.2-7.5 before drinking, by the addition of baking powder. If the water is alkaline (more than 8.2) it's pH should be reduced to the levels mentioned by adding a few drops of vinegar.
You need to pass at least 1.5 litres of urine a day to adequately eliminate waste products in good health. In disease states more than this is required. A good way to check if your water intake is adequate, is to periodically monitor your urine output and ensure that it exceeds 1.5 litres per day.
People with an acid or base imbalance should drink at least 3-4 litres of water with a neutral pH every day in quantities of about 300ml (1 large glass) per hour during their waking hours (reduce intake about 3-4 hours prior to going to bed so you don't wake up at night to urinate), until their body comes into balance. Drinking more than a litre of fluid at any one time can be dangerous as it can increase the pressure in the eye leading to glaucoma and loss of vision in susceptible people.
Many people, especially ladies, are apprehensive that when they increase their water intake they will have to pass urine more frequently. The normal female bladder holds at least half a litre of fluid so a water intake of 3 litres should require about 5 visits to the toilet in 24 hours (about 500 ml is lost through the skin and breathing). The male bladder usually hold 500-550ml of urine and in beer drinkers can often exceed 1 litre. When people with an acid imbalance increase their fluid intake, there is often a transient increase in the number of visits to the toilet. This is because the body takes the opportunity to eliminate the excess acid or base. This initial increase in urine is usually highly acid and irritates the bladder and causes the urge to urinate even when the bladder is partially full.
As the body comes into balance, the urine pH remains slightly acid to neutral, and does not cause irritation of the bladder reducing the number of visits to the toilet. In some people with a low fluid intake, the bladder shrinks temporarily to a smaller size which is restored when fluid intake increases. This problem gradually settles over a few weeks as the body adjusts to larger quantities of urine being formed.
A list of which foods are acidic or basic is given above.
Examples of menus with a low acid content are given in the chapter called low acid recipes.