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Alkaline by Design

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Acidic by Function

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2014

Alkalizing Your Body For Better Metabolic Balance

Dan & Sally Roman

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Special Report:

Alkalizing Your Body

For Better Metabolic Balance By Dan & Sally Roman Copyright © 2014 by Health-e-Solutions

All Rights Reserved No part of this document may be reproduced or distributed in any form without the prior written permission from the author The Special Report: Alkalizing Your Body is not intended as medical advice. It is written solely

for informational and educational purposes. Please consult a health professional should the need for one be indicated. Because there is always some risk involved, the author is not responsible for any adverse effects or consequences resulting from the use of any of the suggestions, preparations, or methods described in this book. The author does not advocate the use of any particular diet or health program, but believes the information presented in this be should be available to the public. Published by Health-e-Solutions 2243 E. Laurel Street Mesa, AZ 85213 https://healthesolutions.com

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Alkalizing Your Body for Better Metabolic Balance

Balance is the key to great health… One of the many impressive balancing acts that occur in the body on a continuous basis is the creation of acid by metabolic processes, countered by the neutralization of acid by alkaline buffers. This determines the pH of the body. Albert Szent-Gyogyi, Nobel Laureate and the discoverer of Vitamin C, once noted, “The body is alkaline by design, but acidic by function.” He was referring to the fact that the body’s metabolic processes produce significant amounts of acid continuously even though, in order to do their jobs properly, the cells and tissues require a slightly alkaline environment. Most of the foods in the typical western diet are acid-forming; processed foods, animal products, sugars, grains and cereals and most cooked, fried and baked foods. The typical western diet is estimated to consists of about 80 percent acid-forming foods and only about 20 percent alkalizing foods when you should be eating exactly the opposite to maintain balance; 80

percent alkalizing foods and 20 percent acid-forming foods.

PH and Your Body

Potential, or power, of hydrogen (pH) is a measure of the acidity or alkalinity of an aqueous solution (water is the solvent). The pH scale ranges from 0 to 14. A liquid that has a pH of 7 is considered to be neutral, meaning the concentration of hydrogen ions (H+) and hydroxide ions (OH-) are equal, thus neutralizing each other. Pure water is generally considered to have a neutral pH. Fluids that have a pH below 7, like soft drinks (soda pop) and coffee, have a higher concentration of H+ ions, so they are considered to be acidic. Fluids that have a pH above 7, like human blood and milk of magnesia, have a higher concentration of OH- ions, so they are considered to be alkaline. Note that on the pH scale, each number represents a tenfold difference from adjacent numbers; in other words, a liquid that has a pH of 6 is ten times more acidic than a liquid that has a pH of 7, and a liquid with a pH of 5 is one hundred times more acidic than pure water. Most carbonated soft drinks have a pH of about 3, making them about ten thousand times more acidic than pure water. Consider this carefully the next time you reach for a can of soda. If the pH of your blood falls below 7.35, the result is a condition called acidemia, a state that leads to central nervous system depression. Severe acidemia, where blood pH falls below 7.00 can lead to coma and even death.

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Acidemia/Alkalemia refers specifically to a state of low/high pH in the blood. Thus a pH of 7.2 would be called an acidemia and a pH of 7.6 would be called an alkalemia. Thus, acidemia is a state in which the blood is more acidic than the normal pH of 7.4

Acidosis/Alkalosis refers to a process that can lead to low/high pH in blood and tissues. An acidosis tends to make the pH more acid than usual unless there is a dominating, opposing alkalosis. Alkalosis does the opposite. (34)

The terms academia and acidosis are sometimes used interchangeably. In medicine, metabolic acidosis is a condition that occurs when the body produces excessive quantities of acid or when the kidneys are not removing enough acid from the body. If unchecked, metabolic acidosis leads to acidemia, i.e., the blood pH is less than 7.35 due to increased production of hydrogen ions by the body or the inability of the body to form bicarbonate (HCO3-) in the kidneys. (33) An abnormal acid-base value is best regarded as an indicator of trouble, not as pathology in its own right.

If the pH of your blood rises above 7.45, the result is alkalosis. Severe alkalosis can also lead to death, but through a different mechanism. Alkalosis causes all of the nerves in your body to become hypersensitive and over-excitable, often resulting in muscle spasms, nervousness, and convulsions; in severe cases, it's usually the convulsions that cause death. The pH of your body fluids directly influences the quality of your health. These fluids can be categorized into the following two main groups:

1. Intracellular fluid - the fluid found in all of your cells. Intracellular fluid is often called

cytosol, and it makes up about two-thirds of the total amount of fluid in your body.

2. Extracellular fluid - the fluid found outside of your cells. Extracellular fluids are further

classified as one of two types: o Plasma - the fluid that makes up your blood. o Interstitial fluid – The fluid that occupies all of the spaces that surround your

tissues. Interstitial fluid includes the fluids found in your eyes, lymphatic system, joints, nervous system, and between the protective membranes that surround your cardiovascular, respiratory, and abdominal cavities.

The pH of your blood is tightly regulated by a complex system of buffers that are continuously at work to maintain a range of 7.35 to 7.45, which is slightly more alkaline than pure water. Your blood (plasma) needs to maintain a pH of 7.35 to 7.45 for your cells to function properly. All of the proteins in your body have to maintain a specific geometric shape to function, and the

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three-dimensional shapes of the proteins in your body are affected by the tiniest changes in the pH of your body fluids.

For necessary cell reactions and functions to occur, your body must maintain the appropriate pH. While your body can regulate pH, there is a limit to how much acid it can neutralize. Excess acids can accumulate from the following conditions:

• Acid-forming diet (The typical western diet results in excess acid production) • Stress and anxiety • Toxins (or their metabolites) that are acidic or acid-forming • Allergens and bacterial, viral, fungal and parasitic infections • Immune reactions • Inadequate sleep • Overexertion and muscle strain • High plasma glucose or high plasma ketones

In addition, as your cells produce energy on a continual basis, a number of different acids are formed and released into your body fluids. As long as you are alive, your body has to generate energy to survive, which will produce a continuous supply of acids. Happily, your body has three major mechanisms that ordinarily prevent these forces from shifting your acid-alkaline balance outside of normal ranges. These mechanisms are:

1. Buffer Systems

o Carbonic Acid-Bicarbonate Buffer System o Protein Buffer System o Phosphate Buffer System

2. Exhalation of Carbon Dioxide

3. Elimination of Hydrogen Ions via Kidneys We are primarily concerned with what impacts the buffering systems, but the respiratory and elimination systems are also vital to pH balance.

How Food Affects pH Balance

If these systems are in place to prevent dietary, environmental and metabolic factors from pushing your pH outside of normal ranges, how is it that food affects your acid-alkaline balance? The typical Western diet is associated with low-grade, chronic, metabolic acidosis, not clinically evident acidemia. Recall that acidosis refers to a process, or a trend toward acidemia, without necessarily reaching a blood pH of less than 7.35, or actual acidemia. Acidosis only becomes acidemia when compensatory measures to correct it fail. A blood pH constantly at the lower end of the normal range is also called latent acidosis. (36)

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As you digest the liquids you drink and the foods you eat, they are broken down into either acid or alkaline end-products for use in your tissues. This end-product is calculated to be the food’s potential renal acid load (PRAL). Foods that have a negative PRAL value are alkalizing foods.

Those with a positive PRAL value are called acid-forming, or acidotic foods. A food's acid- or alkaline-forming tendency in the body has little to do with the actual pH of the food itself. For example: although lemons, limes, and grapefruits are chemically acidic, when they are metabolized in the body they actually have an alkalizing effect. Likewise, meat will test alkaline before digestion but it leaves very acidic residue in the body so, like virtually all animal products, meat contributes to acidosis. Anthony Sebastian, M.D., of the University of California, San Francisco, regarded as one of the top researcher in the field of diet-related acidosis, says that 87% of 159 pre-agricultural diets were estimated to be base-producing, with a mean net endogenous acid production (NEAP) of negative 88 mEq/d. In comparison, the National Health and Nutrition Examination Survey (NHANES III) found the average American diet to be acid producing, with an NEAP of positive

48 mEq/d. (37)

The pH balance of your internal fluids affects every cell in your body. Extended pH imbalances of any kind are not well tolerated by the body and can weaken body systems. In contrast, a pH-balanced environment (slightly alkaline), allows for normal, healthy body functioning that is necessary to resist disease.

The vast majority of highly processed foods - like white flour products and white sugar - have an acidotic effect on your system. If you spend years eating a diet that is mainly acidotic, you will likely overwork some of the buffering systems mentioned above to a point where you could create undesirable changes in your health.

For example, your phosphate buffer system uses phosphate ions in your body to neutralize strong acids and bases. If your body fluids are regularly exposed to large quantities of acid-forming foods and liquids, your body will draw upon its calcium phosphate reserves to supply your phosphate buffer system to neutralize the acidotic effects of your diet. Over time, drawing on your calcium phosphate reserves at a high rate can increase the amount of calcium eliminated via your urinary system, which is why a predominantly acid-forming diet can increase your risk of developing calcium-rich kidney stones and potentially bone loss. (35) Long term latent acidosis is reported to degrade your artery lining, erode cartilage, cause joint inflammation, and increase the risk of kidney stones and kidney failure. The clinical effects of dietary acidosis are increased bone loss, osteoporosis, fractures, renal stone formation:

In a study of over 1000 women, a diet low in acid-producing foods was associated with greater spine and hip bone mineral density. (41)

Dietary acid load was found to be the strongest predictor of renal stone formation. (42)

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Data from Nurses’ Health Study II (87,000 women) found increased incidence of hypertension with higher acid diet. (43)

Acidic urine is linked to metabolic syndrome and the degree of insulin resistance. (44) Dr. Sebastian acknowledges that he may have only scratched the surface when it comes to the health problems related to mild life-long acidosis. He says low-grade acidosis increases insulin resistance, the hallmark of both pre-diabetes and full-blown type-2 diabetes. One study suggests that it might even alter gene activity and raise the risk of breast cancer. He admits that no one yet knows all the consequences of a fundamental shift in the body’s acid-alkaline balance, but he suspects it is far reaching. (4)

Since your buffering systems must work all the time to neutralize the acids that are formed from everyday metabolic activities, it is in your best interest to follow a diet that doesn't create unnecessary extra work, especially if your health is compromised in any way.

More Food Effects

Dr. Sebastian points to four primary issues with our modern day diets (3): First, fruits and vegetables are rich in potassium salts, a natural buffer. Eating only a few of these foods deprives us of potassium, a mineral that protects against hypertension and

stroke. According to research, our biological baseline is eating a 10:1 ratio of potassium to sodium. Today, because of heavily salted processed and fast foods, combined with a low intake of fruits and vegetables, the ratio is now reversed at 3:1 in favor of sodium. That reversal wreaks havoc with our dependency on potassium as a PH-balancing buffer.

Second, there has been a similar reversal in the consumption of naturally occurring bicarbonate (such as potassium bicarbonate) in foods and added chloride (mostly in the form of sodium chloride, or table salt). Bicarbonate is alkaline, whereas chloride is acid-yielding. Sebastian says that chloride constricts blood vessels, reducing circulation. Because the whole body depends on healthy circulation, vasoconstriction contributes to heart disease, stroke, dementia, and probably most other degenerative diseases. Third, eating large amounts of animal protein releases sulfuric acid though the metabolism of sulfur-containing amino acids, which also contribute to greater acidity. This acidic shift can be offset with greater consumption of fruits and vegetables (rich in potassium bicarbonate), but again, most people eat these alkalizing foods sparingly. Fourth, grains, such as wheat, rye, and corn, have a net acid-yielding effect, regardless of

whether they are in the form of white bread, breakfast cereal, pasta or whole grains. Grains account for 65 percent of the plant foods eaten by Americans. In addition to their acid yield, grains displace more nutritious fruits and vegetables.

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The Real Problem

Dr. Lynda Frassetto at the University of California, San Francisco, states, “Contemporary Western diets contain acid precursors in excess of base precursors, yielding a daily systemic net acid load of

varying amounts,” and that “Adaptations of the skeleton, skeletal muscle, kidney and endocrine systems that serve to mitigate the degree of that perturbation [caused by diet-induced acidosis] impose a cost in cumulative organ damage that the body pays out over decades of adult life.” (2) She discovered that as you age, starting at around age 45, you begin to lose the alkaline buffer bicarbonates in your blood. By the age of 90, you lose 18 percent of the bicarbonates in your blood. This loss was shown to be diet induced. (2)

"Our group has shown that contemporary net acid-producing diets do characteristically produce a low-grade systemic metabolic acidosis in otherwise healthy adult subjects, and that the degree of acidosis increases with age, in relation to the normally occurring age-related decline in renal functional capacity."

The real problem is one of alkaline deficiency, more than one of too much acid.

Your health is best served by a good mix of nutrient-dense foods; ideally, you want to eat more alkalizing foods than acid-forming foods to have the net acid-alkaline effects of your diet match the slightly alkaline pH of your blood.

Most vegetables and some fruits have an alkaline-forming effect on your body fluids.

Nearly all grains, animal products, and processed foods have an acid-forming effect on your body fluids.

Acid-Alkaline Balance and Diabetes

An acid-alkaline imbalance in your diet (and lifestyle) is harmful to your long term health, particularly when you are diabetic. A study of acid-base disturbance in diabetes was comprised of 210 adult diabetic patients, 187 of whom had type 2 diabetes and the remaining 23 had type 1 diabetes. These were long-standing

If you're eating mainly grains, flour products, animal products, and washing these foods down with coffee, soda, and milk, you will almost certainly improve your health by replacing these food and beverage choices with fresh, alkalizing vegetables and fruits, alkalizing nuts and seeds and healthy fats and oils.

Figure 2, Graph B of Journal of Gerontology: BIOLOGICAL SCIENCES, 1996, Vol. 51A. No. 1, B91-B99. Solid

trend line By Dr. Lynda Frassetto of UCSF (Dotted trend line by Sang Whang)

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diabetics; on average diabetes had been diagnosed 15 years previously. The results of this study suggest that acid-base disturbance is extremely common and varied in its nature among

patients with long-standing diabetes, and occurs even among those whose kidney function is preserved. (40)

Researchers in Norway found an association between acidity in drinking water and risk of type 1 diabetes; the lower the pH

of the drinking water (meaning the higher the acidity), the greater was the risk of developing this autoimmune disease. They concluded, “The possible mechanisms by which water acidity or mineral content may be involved in the etiology of type 1 diabetes remain unknown, but the mechanisms are most likely indirect and may involve an influence on survival of microorganisms in the water.” (7) A rodent study from the Medical University of South Carolina showed that the T1D incidence and rate of disease

progression are profoundly influenced by the pH of drinking water, which also affects the composition and diversity of commensal bacteria in the gut. (45) They concluded, “pH of drinking water affects the composition of gut microflora, leading to an altered autoimmune response and Type 1 diabetes incidence in non-obese diabetic (NOD) mice.” These mice

develop type 1 diabetes in a progression similar to that in humans, and therefore are widely used as a model for understanding the immunological basis of this disease.

A comparable study with opposite results reached similar conclusions. “… a change in the acidity of liquids consumed dramatically alters the intestinal microbiome, the presence of protective Th17 and Treg cells, and the incidence of diabetes. This data suggests that early dietary manipulation of intestinal microbiota may be a novel mechanism to delay T1D onset in genetically pre-disposed individuals.” (55)

In a small study of 64 children with type 1 diabetes, 11 of which presented with ketoacidosis and low vitamin D levels, resolution of ketoacidosis was associated with normalization of vitamin D levels in 10 of the 11 of these children without any supplementation. They also had very low levels of bicarbonate when in ketoacidosis. The researchers concluded, “Acid–base status should be considered when interpreting 25(OH)-vitamin D3 levels in patients with recently diagnosed T1DM.” (39)

Research by the Health Studies Collegium (HSC) indicates that acid-forming diets have a key role in chronic and autoimmune illness, including diabetes. Over the past two

decades, HSC studies have found great promise through the application of acid-alkaline balance. (25)

A recent review suggested that imbalances in acid/base homeostasis may play an important role in some cardiometabolic abnormalities (46): “An acidogenic diet may cause chronic metabolic acidosis over time, which may then lead to insulin resistance and the metabolic syndrome.” This mechanism was supported by cross-sectional studies showing that a high dietary acid load was associated with insulin resistance. (48-50)

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In a prospective cohort study (the E3N study) of 66,486 women followed for over 14 years, which was published in Diabetologia, Fagherazzi, et. al. concluded, “We have demonstrated for the first time in a large prospective study that dietary acid load was positively associated with type 2 diabetes risk, independently of other known risk factors for diabetes. Our results need to be validated in other populations, and may lead to promotion of diets with a low acid load for the prevention of diabetes.” (32) Close analysis of the data reveals that there is a significant association between higher potential renal acid loads (PRALs) and the incidence of type 2 diabetes. Specifically, "[...]

the highest PRAL quartile, reflecting a greater acid-forming potential, was associated with a significant [56%] increase in type 2 diabetes risk, compared with the first quartile.”

A 56% risk increase alone is a pretty alarming figure. Even more concerning, though, is the fact that the association was significantly stronger among normal-weight women with a BMI <25 kg/m². For them the risk of developing type 2 diabetes almost doubles (+96%), when the dietary acid load is high.

Results from this study are consistent with previous findings. In addition, the induction of mild metabolic acidosis in humans by the administration of ammonium chloride results in reduced insulin sensitivity, as assessed by the gold standard technique, the euglycaemic clamp. (51) Furthermore, metabolic acidosis decreased the binding of insulin to its receptors in rats,

suggesting that metabolic acidosis may promote insulin resistance. (52) Finally, in experimental studies, acid/base alterations are associated with decreased insulin secretion. (53)

Fagherazzi, et. al. formulated in the last paragraph of their paper the following conclusions and recommendations: "[The] dietary acid load is directly associated with an increased risk of type 2 diabetes. From a public health perspective, dietary recommendations should not only incriminate specific food groups but also include recommendations on the overall quality of the diet, notably the need to maintain an adequate acid/base balance."

Characteristics of the Diabetes-Causing Diet

Taking a closer look at the actual data from the E3N study reveals dozens of statistically highly significant differences between the low pH (acidotic) and high pH (alkalizing) quartiles. Here is a list of some of the difference, such as "higher energy intake (+15%)," which indicates that the subjects with a high PRAL value (meaning an acidic diet) had a 15% higher energy intake than the subjects in the low PRAL quartile. Acidic Diet Percent Difference from Alkalizing Diet (54)

Higher energy intake (+15%) Lower carbohydrate intake (-10%) Higher fat intake (+9%) Higher protein intake (+10%) Higher animal protein intake (+4%) Higher cheese intake (+88%) Lower fruit intake (-45%) Lower vegetables intake (-25%) Lower fiber intake (-20%)

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Higher phosphorus intake (+16%) Lower potassium intake (-23%) Higher calcium intake (+10%) Lower magnesium intake (-22%) Higher sodium intake (+26%) Higher bread consumption (+45%)

Higher energy intake, much lower levels of fiber, potassium and magnesium, and very high salt intakes; all of these are hallmarks of the typical western diet. Also typical of the modern, highly acidic diet was the 88% higher cheese intake, 45% lower fruit and 25% lower vegetables intake and 45% higher bread consumption.

Diet is a major source of metabolic acidosis. When the diet provides insufficient minerals to buffer metabolic acids, the alkaline reserves of the cells can be depleted gradually, often over decades. (1,14) Buffer deficits can result in chronic intracellular metabolic acidosis. Excess cell acid shuts down energy production and impairs the ability to remove toxins safely from the cell. Even a very mild degree of metabolic acidosis induces skeletal muscle resistance to insulin action, and dietary acid load may be an important variable in predicting the metabolic

abnormalities in people with diabetes. High dietary acid load is more likely to result in diabetes. Results of recent observational studies confirm an association between insulin resistance and metabolic acidosis markers, including low serum bicarbonate and low urine ph. (15) Researchers at the National Institute of Health and Nutrition in Tokyo traced the effects of metabolic acidosis on cardiovascular and metabolic risks. (16) The study assessed the health of more than 1,000 female Japanese dietetic students 18 to 22 years of age, and found that a high intake of protein and low levels of minerals resulted in metabolic acidosis. They reported that acid-forming diets were associated with an increase in cardio-metabolic risks due to: elevated blood pressure, elevated total cholesterol and LDL cholesterol, increased body-mass index (BMI) and waist circumference. These markers are among the top five risk factors for pre-diabetes as well. This implicates an acid-forming diet as a potential contributor to pre-diabetes. Doctors now track pre-diabetic insulin resistance with five related criteria: high blood sugar, visceral obesity (BMI of 30 or above), elevated triglycerides, low HDL cholesterol, and high blood pressure. Each of these criteria is also a risk factor for cancer. (17)

While the mechanism remains unknown, metabolic acidosis may indicate decreased buffering capacity or a mineral deficiency such as potassium, magnesium, and zinc,

which are needed to buffer and safely remove excess acids from the body. As mineral stores are depleted, risk of damage to the kidneys and urinary tract increases. Emerging research is revealing that dietary acidosis affects the composition and diversity of commensal bacteria in the gut. It may be a combination of these mechanisms.

Allergies, Sensitivities, Acidity and Diabetes

Allergies are potentially another underlying factor in diabetes. Both acute allergies and delayed allergies (hypersensitivities) describe possible immune responses to specific foods, chemicals, or

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contaminants. A recent study in the U.S. showed an 18 percent rise in the prevalence of food allergies in children in the decade from 1990 to 2000. (18) These immune reactions increase the metabolic acids produced in the body. When we are healthy, our homeostatic, self-rebalancing mechanisms induce beneficial, neutralizing antibodies. When we are distressed, harmful, symptom-provoking antibodies form. A study by the Health Studies Collegium evaluated the association between diabetes and sensitivities to foods and environmental allergens. When both insulin resistance and hypersensitivity develop, there is a major increase in the burden on the immune defense systems, as well as excess metabolic acid production. Delayed Allergies in Individuals with Type 1 and Type 2 Diabetes (19)

This study involved 27 participants with type 1 diabetes and 26 with type 2. In each group, half the patients were randomly selected to receive testing for delayed sensitivities. The controls for

each group received no testing, but received conventional diabetes nutrition counseling and were asked to avoid certain foods in general. In most cases, antigen testing showed more reactivity in type 1 than in type 2 diabetics (see chart).

The most common causes of immune system reactivity were pasteurized cow's milk products, food additives and environmental chemicals.

Once participants in the test group received the results of their evaluations for food and chemical causes of sensitivity, they were coached on how to develop a hypoallergenic, repair-stimulating, nutrient-rich diet. The diet was individualized to the needs of each participant. This meant eating a wide variety of whole foods, according to their preference, selected from foods shown to be non-reactive in their test. About 80 percent of the volume of food consumed consisted of alkaline-forming fruits, vegetables, and whole grains [remember, grains are too high-glycemic

to be appropriate for optimal blood sugar control].

Improvement Type 1 Diabetics

11 of 14 type 1 diabetes test subjects reduced their HbA1c levels, thus achieving a level

acceptable to the American Diabetes Association.

Importantly, 6 of 14 type 1 test subjects had a reduction in HbA1c levels that was greater than 1 mg/dl, while only 3 of 11 control subjects had this degree of reduction.

Type 2 Diabetics

The fall in average HbA1c levels was significant among type 2 diabetics - a more than 13 percent decrease vs. a less than 3 percent decrease in control subjects.

Average insulin levels were reduced by 18 percent in test subjects compared with 12

percent in controls.

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Reactive foods and chemicals play a role in sustaining diabetes by triggering a chronically distressed immune state. (20) Your body is constantly being exposed to foreign elements by way of infection, pollution, improper digestion and a diet high in processed foods laden with additives and chemicals. This burdens the immune system. When the burden exceeds the body’s reserves, a continuous state of distress can emerge. As a consequence, the chemical messengers of distress (such as cortisol, adrenaline, and insulin) increase.

The physiologic response to these distress messengers is acid enhancing, thus increasing the total acid load the body has to manage. (21)

AGEs and Diabetes

Sugar-derived substances called advanced glycation end products (AGEs) form at a constant but slow rate in the normal body, starting in early embryonic development, and accumulate with time. In addition, AGEs can be introduced in your body from exogenous sources as well. Recent studies have provided evidence that your diet is a significant exogenous source of highly reactive AGEs. Food processing, heating

in particular (including when it is pasteurized or sterilized), has a significant accelerating effect in the generation of endogenous AGEs. (8) Current evidence points to glucose as the long-term fuel of diabetes complications, mainly in the form of oxidative, pro-inflammatory AGEs. Food commonly consumed after exposure to heat contains a significant amount of pre-formed AGEs, a fact that offers a new perspective on food as a major environmental risk factor. Good glycemic control, in combination with a careful diet reduced in AGE consumption,

should be among the new goals for optimal management of diabetic patients. Addressing

dietary habits from this perspective could achieve the best long-term effects.

Positive Impact

The ideal scenario is to make fresh, alkaline-forming, very low-glycemic, fruits and vegetables the centerpiece of your diet, eat small amounts of any other nutrient-dense foods that are therapeutic, and that experience shows your body can tolerate well. Here are a few positive changes you can make:

Arrows

point to

protein

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Eat an Alkalizing Diet: Eat at least 80% fresh, raw or lightly cooked (low heat is best)

alkalizing foods, and not more than 20% acidotic yet still therapeutic foods.

Drink Plenty of Pure, Slightly-Alkaline Water: If your water is not naturally slightly

alkaline, you can use pH drops, lemon juice or Tri-Salts to make slightly alkaline water at home. The goal is to drink ‘hard’ water (but not too hard) containing minerals used as alkaline buffers. Ionizers will not help you with this.

Supplement Diet with Alkalizing Greens and Chlorophyll: Liquid chlorophyll is a nice

way to supplement vegetable intake. Note that this should be used only to supplement fresh alkalizing vegetables, not to replace them.

Exercise Regularly and Moderately: Balanced and moderate exercise has an alkalizing

effect to the body. Walking, hiking, jogging or any other sport that is good for your health, but not pushing exercising to the limit.

Eliminate Environmental Toxins: Begin reducing your exposure to plastics, cleaners,

pesticides, pollutants and other chemicals. The toxic burden from industrial products is contributing to our total metabolic acid load and stressing our immune system.

Manage Stress: All negative emotions can create an unhealthy acidotic environment. Try

to relax for at least a couple of hours every day. Cultivate an “attitude of gratitude.”

Get Adequate Sleep: 6 to 8 hours of quality sleep is the target for adults; at least 8 hours

for children.

Conclusion

The typical Western diet promotes low grade metabolic acidosis. This may lead to, or be fueled by mineral insufficiency, imbalances in commensal bacteria in the gut, and altered autoimmune response. Evidence suggests that acidotic lifestyles induce or at least reinforce degenerative, autoimmune, and chronic conditions. A nutrient-rich, alkalizing diet and lifestyle is associated with increased resilience, health, and vitality. This simply may be due to the fact that alkalizing foods in general are healthy and nutritious, and by selecting for these foods you improve your overall health and wellbeing. That alone is reason enough to consider the potential renal acid

load of the foods you eat. Evidence, however, suggests that there is more involved, making pH balance a worthy factor to consider when selecting health-promoting, glucose-stabilizing foods.

You CAN impact your body’s pH balance, and your long term health and well-being, by changing your diet and lifestyle. It is never too late to get started. Help your body to achieve and maintain better balance by reversing the typical western diet: eat at least 80% alkalizing foods and stop the long term drain on your body’s buffering capacity.

Potential Renal Acid Load

Much of the information on acid and alkaline forming foods is confusing and contradictory. Foods are being classified into alkaline or acidic based on their ash values rather than their Potential Renal Acid Load (PRAL). The ash values are not accurate because they are not physiological and do not take into account how the food is metabolized in the body.

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Potential Renal Acid Load (PRAL) is different: it is a more scientific approach, based on a simple formula, as calculated by Dr. Thomas Remer. (28) PRAL is a calculated value that estimates how foods affect metabolic homeostasis. If you add the PRAL values for all the foods you eat, you get the net acid or alkaline load for the day. What Is Potential Renal Acid Load?

PRAL is a precise calculation from 5 nutrient values in food, but it is not an exact measure. It is a shortcut measure to assess the effect of foods on the pH of the body. PRAL is a widely used tool for estimating the acid load on your kidneys. PRAL is not a measure of uric acid, but a higher pH makes uric acid more soluble. This means that crystals are less likely to form. Potential renal acid load experiments show that PRAL is a reliable approximation of the pH effect of foods. It is calculated from:

+ [0.49 x Protein (g)] + [0.037 x Phosphorus (mg)] – [0.021 x Potassium (mg)] – [0.026 x Magnesium (mg)] – [0.013 x Calcium (mg)] = PRAL

Acid forming foods have a positive range; alkalizing foods have a negative range. We suggest you balance these with sufficient alkaline forming foods to give an overall negative total. While there is no target PRAL value at which to aim, following the 80-20 rule at each meal should keep you well alkalized: 80% alkalizing foods and 20% acid-forming foods.

The Major Food Groups table (at right) gives you PRAL values for major food groups to help you understand in general which food groups are metabolically alkalizing and which food groups are acidifying. Negative numbers indicate alkalizing foods and positive numbers indicate acidifying foods. The PRAL score is a good source of information to gauge the state of one’s diet, but it is not necessary for you to calculate each food value. We provide the information here for you to understand the science behind calculating the net acid or alkaline load of a particular food, food combination or food group. All values are per 100 grams (about 3.5 oz.) of food. Simply record the amount (in grams) of each food you eat in a meal. Then, multiply the PRAL score listed by your food amount.

For example, if you eat 200 grams of amaranth, the PRAL value for the amaranth for your meal is 14.6 (from chart below: 7.3 x 2).

We seldom eat only 1 item at a meal. For multiple items you simply add the PRAL values of all the foods, multiplied by the food amount.

PRAL Values - Major Food Groups

Major Food Groups

Avg. PRAL

(100 g)

Fruits -4.44

Vegetables -2.78

Beverages -1.23

Fats and Oils 0

Milk and Non-Cheese Dairy 0.95

Bread, Grains 5.73

Eggs 8.21

Fowl and Fish 8.45

Meat 8.38

Meat, Processed 11.42

Cheese, Soft 4.51

Cheese, Hard 19.22

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For example:

If you’ve eaten 250g of lean meat (8 oz. or about 1/2 lb.), your PRAL score for the meat will be 7.8 (score for 100g) multiplied by 2.5 (for the 250g serving), or 19.5.

If you’ve also eaten 250g of potato (8 oz. or 1/2lb), your PRAL score for the potato is -4 (score for 100g) multiplied by 2.5 (for the 250g serving) or -10.

In addition, if you’ve eaten 100g of spinach, the PRAL score for the spinach is -14.

If you tally up the total score of this meal, the net PRAL is 19.5 (meat), -10 (potato), -14 (spinach), or -4.5. This means a meal containing 8 ounces of lean meat, 8 ounces of potato, and 3.5 ounces of spinach produces a PRAL of -4.5.

In other words, the meal produces a net alkalinity. That is the goal, but we are not advocating you eat a potato and a half pound of meat. Alkalinity is only one of the primary food filters we use to determine appropriateness for optimal blood sugar control and thriving health.

PRAL Values of Select Foods by Category (from USDA Nutrient Database)

Category Food PRAL

Dairy Hard Cheese 19.2

Dairy Milk, Whole, Pasteurized 0.5

Dairy Parmesan Cheese 34.2

Dairy Processed Cheese 28.7

Dairy Soft Cheese 4.3

Fruit Apples, raw, with skin -1.9

Fruit Avocados, raw, all commercial varieties -8.2

Fruit Cherries, sweet, raw -3.8

Fruit Dates, medjool -13.7

Fruit Figs, dried, uncooked -14.1

Fruit Grapefruit, raw, pink and red, Florida -2.5

Fruit Lemons, raw, without peel -2.3

Fruit Melons, cantaloupe, raw -5.1

Fruit Oranges, raw, all commercial varieties -3.6

Fruit Pomegranates, raw -4.8

Fruit Strawberries, raw -2.5

Fruit Watermelon, raw -2

Grains Amaranth 7.3

Grains Barley 2.5

Grains Buckwheat 3.4

Grains Bulgur, dry 3.8

Grains Millet, raw 8.8

Grains Oats 13.3

Grains Quinoa -0.2

Grains Rice, brown, long-grain, raw 7.5

Grains Rye 12

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Grains Wheat 9.1

Grains Wheat, sprouted 5

Legumes Chickpeas (garbanzo beans), mature seeds, raw 0.3

Legumes Lentils, raw 5.4

Legumes Lima beans, large, mature seeds, raw -18.3

Legumes Peanuts, all types, raw 6.2

Legumes Soybeans, mature seeds, raw -4.7

Legumes Tofu, raw, regular, prepared with calcium sulfate -0.3

Meat Chicken 7.8

Meat Egg, Whole, Cooked, Scrambled 7.59

Meat Lean Pork 10.2

Meat Lunch Meat 10.6

Meat Salmon, Chinook, Cooked 12.2

Meat Steak 7.9

Meat Turkey 11.6

Nuts & Seeds Nuts, almonds 2.3

Nuts & Seeds Nuts, Brazil nuts, dried, unblanched 8.1

Nuts & Seeds Nuts, coconut meat, dried (desiccated) -3.1

Nuts & Seeds Nuts, hazelnuts or filberts -1.9

Nuts & Seeds Nuts, macadamia nuts, raw -1.4

Nuts & Seeds Nuts, pecans 2.1

Nuts & Seeds Nuts, walnuts, English 5.6

Nuts & Seeds Seeds, flaxseed 2.1

Nuts & Seeds Seeds, pumpkin, whole, roasted -14.3

Nuts & Seeds Seeds, sunflower seed kernels, dried 12.1

Vegetables Alfalfa seeds, sprouted, raw 1.8

Vegetables Asparagus, raw -1.9

Vegetables Beet greens, raw -16.7

Vegetables Broccoli, raw -4

Vegetables Cabbage, Chinese (bok-choi), raw -5

Vegetables Cauliflower, raw -4.4

Vegetables Chard, Swiss, raw -8.1

Vegetables Collards, raw -4.1

Vegetables Cucumber, with peel, raw -2.4

Vegetables Dandelion greens, raw -7.9

Vegetables Eggplant, raw -3.9

Vegetables Kale, raw -8.3

Vegetables Lettuce, green leaf, raw -3.1

Vegetables Onions, raw -2.1

Vegetables Peppers, sweet, red, raw -3.4

Vegetables Purslane, raw -10.7

Vegetables Radishes, raw -4.4

Vegetables Spinach, raw -11.8

Vegetables Squash, summer, zucchini, includes skin, raw -4.1

Vegetables Tomatoes, red, ripe, raw, year round average -4.1

Vegetables Turnip greens, raw -7.2

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Self-Testing for Alkaline Status

While we sleep, the body routinely concentrates excess acids for excretion. (22) This capacity varies based on toxin load and individual ability to produce energy and inactivate and excrete toxins. (23) You can track your own acid-alkaline status using special, color-reactive test strips. Using this test to assess the first urine of the morning provides a rough measure of metabolic acidosis, the body's mineral reserves, and its acid-alkaline state. (24) Only the first urine after six or more hours of rest is useful in measuring metabolic acidosis risk. At all other times, there are numerous influences on urine pH, including the degree and intensity of mental or physical work, as well as dietary factors, that affect the relevance of the outcome. (25)

Use only high-sensitivity pH 5.5-8.5 test strips. A value of 7.0 indicates neutrality, neither acid nor alkaline. (26) Healthy first morning urine pH should be in the range of 6.5 to 7.5. (27) Values below that range are considered acidotic, and values above it are alkalotic.

A neutral or slightly acidic urine pH after rest indicates that the overall cellular pH is appropriately alkaline because the small amounts of metabolic acids have been concentrated for easy excretion.

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Journal of Integrative Medicine. Vol. 2, No. 6 – Nov/Dec 2000. 2. Frassetto L, et al. Diet, evolution and aging. The pathophysiologic effects of the post-agricultural inversion of the potassium-to-

sodium and base-to-chloride ratios in the human diet. European Journal of Nutrition, 2001 3. Sebastian A, Frassetto LA, Morris RC. The acid-base effects of the contemporary Western diet: an evolutionary perspective.

Eds: Alpern RJ and Heber SC, in The Kidney: Physiology and Pathophysiology, 9th edition.

4. Sebastian A, Harris ST, Ottaway JH, et al. Improved mineral balance and skeletal metabolism in postmenopausal women treated with potassium bicarbonate. New England J. of Med. 1994;330:1776-1781

5. Menendez JA, et.al,. In support of fatty acid synthase (FAS) as a metabolic oncogene: extracellular acidosis acts in an epigenetic

fashion activating FAS gene expression in cancer cells. J. of Cell Biochem., 2005;94:1-4. 6. Rylander R, Remer T, Berkemeyer S, et al. Acid-base status affects renal magnesium losses in healthy, elderly persons. Journal

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9. http://jackchallem.com/pages/articles/Making_Sense_of_Acid-Alkaline_Balance.pdf. Mar 2007 10. Dr. Ben Kim, http://drbenkim.com/ph-body-blood-foods-acid-alkaline.htm accessed 10/31/11. 11. Vasey, C. N.D. http://www.christophervasey.ch/EN/Articles/acidalkalinediet.html accessed 10/31/11

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environment on autoimmune diabetes. Curr Dir Autoimmune. 2001;4:68–90.

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diabetic ketoacidosis. Nephron. 2002;92 (Suppl.1):46-55.

23. Bazhin N. Proton gradient energy in the catalytic ATP synthesis. Reaction Kinetics and Catalysis Letters. 2007;90(2):401-404. 24. Whiting SJ, Bell J. First morning urine measured with pH paper strips reflects acid excretion. Presentation, 2002 Conference.

American Society for Bone and Mineral Research.

25. Jaffe R. Understanding metabolic acidosis in practice. Health Studies Collegium CME, 1990-2011. 26. Lehninger AL, et. al., Principles of Biochemistry, 4th ed. 2005. New York: WH Freeman & Co.

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27. Brown SE, Trivieri L Jr., The Acid Alkaline Food Guide: A Quick Reference to Foods and Their Effect on pH Levels. Garden City

Park, New York. Square One Publishers, 2006 28. Thomas Remer and Friedrich Manz http://ajcn.nutrition.org/content/78/4/802.full 29. http://www.goutpal.com/gout-diet/gout-diet-menu/potential-renal-acid-load/

30. http://www.bitterpoison.com/archive/calculate-acid-alkaline-with-pral-formula/ 31. http://ndb.nal.usda.gov/ 32. Fagherazzi G, Vilier A, Bonnet F, Lajous M, Balkau B, Boutron-Rualt MC, Clavel-Chapelon F. Dietary acid load and risk of type

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ancestors. Am J Clin Nutr. 2002 Dec;76(6):1308-16.

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children with type 1 diabetes mellitus,” Pediatric Diabetes, vol. 10, no. 1, pp. 38–43, 2009. 40. Sotirakopoulos N, Kalogiannidou I et al. Acid-Base and electrolyte disorders in patients with Diabetes Mellitus. Saudi J Kidney

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After quickly experiencing the limits of standard medical practice in diabetes management for their two boys diagnosed with Type 1 diabetes, Dan and Sally vigorously researched, uncovered and put together the elements that comprise the Health-e-Solutions Lifestyle. The results surpassed even their expectations, with both boys stable and complication-free since early 2008 without exogenous insulin or other medications. Through an ongoing process of diligent investigation, combining allopathic and alternative measures, and experiencing the cause and effect of individual foods, they created and fine-tuned this innovative lifestyle for greater success and easier, more practical application in a busy world. They now enjoy helping others learn the practical application of the Health-e-Solutions Lifestyle. They support healthcare professionals who believe nutrition, exercise and attitude are critical pieces to diabetes care by providing additional resources to improve patient knowledge and compliance. The Romans offer workshops, consultations, recipe e-books, and home-study courses, along with free newsletters and numerous free articles, recipes, and resources.

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