Summary of "Acid Alkaline Balance" by Barbara O'Neill

Summary of Key Wellness Strategies, Self-Care Techniques, and Productivity Tips from "Acid Alkaline Balance" by Barbara O'Neill

The body's pH is measured on a scale from 0 (acidic) to 14 (alkaline), with 7 being neutral.
Blood pH is tightly regulated between 7.35 and 7.4; small deviations can be life-threatening.
The lungs and kidneys are the primary organs maintaining blood pH:
- Lungs: regulate pH by controlling carbon dioxide (acid) through breathing.
- Kidneys: filter blood and adjust acid/alkaline levels by excreting or reabsorbing acids.

The ideal pH inside cells is slightly acidic (~6.5) to optimize metabolic chemical reactions.
Acidic or alkaline shifts in cell pH affect the speed of cellular energy production.
Acidic foods and lifestyle factors can disrupt this balance and lead to health issues.

Poor air quality (e.g., mold, lack of fresh air)
Insufficient sunshine
Temperature extremes
Sleep imbalance (too much or too little)
Inadequate or excessive exercise (especially excessive lactic acid buildup)
Stress and distress (distress creates acid conditions)
Consumption of acid-forming foods and drinks (e.g., soda, caffeine, alcohol, tobacco)

Alkaline-forming foods (aim for 70-80% of diet):
- Lemon (alkaline ash despite acidic taste)
- Dark green leafy vegetables (rich in magnesium and minerals)
- Almonds (high protein and alkaline)
- Brazil nuts (high in selenium, important for thyroid and mercury detox)
- Soy and legumes (lentils, lima beans)
- Gluten-free grains (millet, quinoa, buckwheat, spelt—preferably Sourdough)
- Fresh cheeses (feta, goat cheese) over aged cheeses
Acid-forming foods (limit to 20-30% of diet):
- Meat
- Aged cheeses (due to yeast)
- Caffeine-containing foods and drinks (also leach calcium and magnesium)
- Alcohol and tobacco
- Most grains, legumes, and nuts (except alkaline ones listed above)
- Nightshade vegetables (tomato, capsicum, eggplant, white potatoes) may increase inflammation in sensitive individuals

Balance raw and cooked foods; about 50/50 is ideal.
Raw foods are important but can irritate sensitive digestive systems or those with conditions like irritable bowel.
Cooked foods can be gentler on the digestive system.
Sprouting legumes increases digestibility but requires caution due to mold risk.
Sourdough fermentation improves digestibility of gluten grains and reduces intolerance.
Nightshade vegetables should be tested individually for tolerance, especially in inflammatory conditions like arthritis.

Increase Dark green leafy vegetables daily.
Use herbs and fresh greens (parsley, oregano, basil) for flavor and nutrition.
Use Lemon and citrus fruits carefully to benefit from their alkaline ash.
Avoid or limit soda, sugary drinks, and excessive caffeine.
Drink plenty of water; overhydration is rare and extreme.
Consider antifungal diets in winter to reduce yeast overgrowth.
Monitor body's reactions to foods, especially nightshades and fruit sugars.
Use castor oil drops in eyes for glaucoma or cataracts as a natural remedy.
Bone spurs and calcium deposits result from the body buffering acid with calcium phosphate; herbal remedies may help reduce these deposits gradually.

Babies should not be fed starch until molars develop (~14-20 months) because enzymes to digest starch (ptyalin) are only produced then.
Breast milk changes composition as the baby grows and is best suited to each stage.
Early introduction of solid foods and starch can contribute to malabsorption and gluten intolerance later in life.
Avoid processed baby foods and follow natural feeding cues.

Maintain a dietary ratio of 70-80% alkaline-forming foods to 20-30% acid-forming foods.
Balance raw and cooked foods for optimal digestion and nutrient uptake.
Individualize food choices based on personal tolerance, especially with nightshade vegetables and fruit intake.
Use traditional food preparation methods (e.g., Sourdough fermentation) to improve food tolerance.
Support lungs and kidneys through healthy lifestyle habits to maintain acid-alkaline balance naturally.