Stay well this winter

Welcome to the first issue of The Nutrition Link newsletter. Each month we will be exploring a different health topic and looking at how nutrition can help. There will also be lots of hints and tips and some delicious recipes to try!

‘Staying well this Winter’ is the theme of this month’s newsletter. As the weather begins to get colder we can find ourselves falling prey to all kinds of nasty colds and viruses, but is this inevitable or can we take steps to avoid the bugs?

In order to ensure that our immune system is functioning well we need a plentiful supply of nutrients. This means that we need to eat adequate levels of protein, carbohydrates and essential fats (the omega 3 fats found in oily fish and the omega 6 fats found in nuts and seeds). However while most of us may already be doing this, many of us will be consuming inadequate levels of micro-nutrients (the vitamins and minerals) found in food. Modern farming methods as well as transport and storage of food mean that nutrient levels in food have declined significantly over the last 10-20 years. So our diets need to be even better to ensure that we are getting adequate levels. Nutrients such as vitamins A, C, E, the B vitamins, zinc and selenium are particularly important in strengthening our resistance to infection. Levels of these nutrients can be boosted by eating a diet high in a variety of different coloured fruit and veg, wholegrains and seafood.

Sweet, White and Deadly!

Another way to reduce our susceptibility to illness is to cut down our sugar intake. Research has shown that consumption of sugar reduces our natural killer cells which attack any foreign invaders helping to keep us healthy. So put back the mars bar and enjoy a crisp juicy apple instead!

One of the key culprits for lowering immunity is stress. It’s well known that when we are
under stress we are more likely to succumb to illness. This is partly because stress increases our nutrient requirements making it more likely that we will be deficient, but in addition stress can also affect the way in which we absorb food and hence nutrients. Sometimes there’s not much we can do to reduce the stress in our lives, but we can help our bodies to deal better with stress by supplementing with extra vitamins and minerals.

Gut Reaction

An area that is often overlooked when it comes to improving our immunity is our digestive health – quite surprising really when we consider that over 70% of our immune system is in our gut! A large number of infections gain entry into the body through the mouth, but if our digestive system is working well we can fend off these infections without experiencing any unpleasant symptoms. First and foremost we need to ensure that we have adequate levels of stomach acid which can kill bacteria (as well as helping us to digest our food). Secondly we need to ensure that we have a good supply of ‘friendly’ bacteria. These have a number of immune boosting roles to play and are often depleted by repeated courses of antibiotics and by over-reliance on processed diets. Finally we need to make sure that we are not suffering from any food intolerances. Repeatedly eating foods to which we are intolerant puts strain on our immune systems and makes us more prone to minor infections. Further information on how you can get your intolerances and digestive function checked can be found at www.thenutritionlink.co.uk

Pump up the volume

We are all familiar with the benefits of exercise for weight loss and cardiovascular health, but another key reason to get moving is that moderate aerobic exercise has been shown to boost the immune system for up to 4 hours afterwards. Exercise can also help to alleviate stress and can help to improve thyroid function – both key reasons why our immune system may be below par!

Immune Boosting Recipe - Mixed Berry Smoothie

Selection of mixed berries (to include blueberries, raspberries, strawberries)
Live yoghurt (Cow’s, sheep’s goat’s or soya)
Water to taste

Blend all ingredients together in hand blender or food processor
Consume immediately

Is nutrition the missing link to your health?

www.thenutritionlink.co.uk
Tel: 01727 764 832

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