How can we support our body as it recovers from sickness, injury or surgery?

Feb 10, 2021 | Blog Posts

When we have been poorly, had an injury or even surgery it is more important than ever to provide our bodies with the nutrients it needs to aid a speedy recovery.

It is important to help our bodies to reduce inflammation, support our immune system and promote healing of bones, joints and tissues by providing adequate fuel and nutrient dense foods.

Supporting our Immune System

Our immune system is a complex network of organs, specialised cells, proteins and tissues including our skin, our digestive system, tonsils, spleen, appendix, lymph nodes etc….  They all play a role in preventing invasion of the body by hundreds of thousands of pathogens and other antigens every single day. If we do become infected or sustain an injury the immune system works hard to fight the infection and make us well again.  This immune system response causes acute inflammation to help protect and heal us.

It is really important that we are supporting our immune system all the time and not just when we get sick or injured.

Reducing Inflammation

The immune system’s response causing acute inflammation to a cut finger, a common cold or something more serious is the bodies way of focusing our defence system to this area to protect and heal us.

Chronic inflammation however, low grade persistent inflammation, is the root of many diseases and conditions including heart disease, cancer, rheumatoid arthritis, type 2 diabetes obesity etc.

Everything ending in “–itis” involves inflammation e.g. bronchitis, appendicitis, arthritis, colitis, laryngitis.  We are all susceptible and some more than others including the elderly, young and those with a weakened immune system.

Eating to support our Immune System and reduce Inflammation

Eating a balanced plate of food to manage our blood sugars including low GI complex carbs (wholegrains not refined white carbs), nutrient dense foods, reducing processed foods and supporting our gut health with high fibre, fermented foods really is the starting point for a strong immune system. Targeting foods with anti-inflammatory properties, high in anti-oxidants and polyphenols will further help to reduce inflammation. 

Some foods to include with beneficial nutrients:

• Rainbow of fruit and vegetables for anti-oxidants and polyphenols.
• Nuts and Seeds for Zinc and Vit E
• Mushrooms for polysaccharides
• Leafy Greens for Zinc, Vit B6 and Magnesium
• Eggs for Vit D, Selenium and Vit B6
• Berries and Bell peppers for Vit C
• Blueberries, Red onions, Red grapes for Quercetin and Resveratrol
• Butternut Squash, Carrots and Sweet potato for Beta Carotene the plant form of vitamin A
• Avocado for Vit E
• Turmeric, Ginger, Spirulina for anti-oxidants with anti-inflammatory properties

To support our immune system and reduce inflammation on a day-to-day basis we also need to:

• Focus on gut health
  • 60-70% of our immune system is in the gut, including a surveillance system which communicates when pathogens are present.
  • Beneficial bacteria that fight off bad bacteria so only take antibiotics when essential as this can upset the beneficial bacteria in our gut.
  • Eating a high fibre diet to help the beneficial bacteria thrive.

• Increase omega 3 intake and reduce omega 6 which, when metabolised are pro inflammatory whereas omega 3 is anti-inflammatory

• Manage our stress as raised cortisol (the stress hormone) impairs our immune function and increases inflammation.

• Move our bodies with moderate exercise. Over exercising stresses the body raising cortisol levels and a lack of exercise reduces circulation and oxygen to the body which may increase inflammation.

• Get sufficient sleep for adequate rest, repair and detoxification.

• Eat a healthy balanced diet to provide the nutrients the body needs!

• Stay hydrated!

More Specific Nutrients for Supporting Bones, Joints & Tissues

After an injury or surgery affecting bones and joints, once we have addressed inflammation and fighting infection, specific nutrients play a role in rebuilding bones and healing.

• Quality Protein – amino acids aid recovery and healing, build and repair bones and muscles. For example:
  • glutamine is utilised in cellular protection
  • arginine assists in collagen production for wound healing.

• Calcium – a key mineral for building strong bones.

• Vitamin D – activates osteoblasts that build the bones and important for the absorption of calcium.

• Zinc – important for stimulating bone building and the bone remodelling cycle.

• Magnesium – important in the structural function of building strong bones.

• Manganese – a cofactor for enzymes involved in the formation of bones and cartilage.

• Vit C – involved in collagen production important for healthy joints and tissue.

• Copper – mineral important for the formation of collagen and connective tissue.

• Potassium – reduces loss of calcium.

• Iron – assists in production of collagen and transporting oxygen to bones and tissue to support healing.

• Vitamin K – works in synergy with vitamin D and shown to create a better response to maintaining bone density and also deposits vital minerals in the skeletal structure.

• Boron – important for efficient metabolism and utilisation of other bone-building nutrients including calcium, magnesium and vitamin D.

7 Habits of Highly Healthy People!

Jan 11, 2021 | Blog Posts

It has been quite a year where many of us have felt out of control, routines have had to change and life has generally been turned upside down!!  But it is a New Year and there is light at the end of the tunnel (even if it is quite dim at the moment).

When our routines have to change this can either help or hinder our regular habits.  When we bring some awareness to our habits, healthy or otherwise, only then can we change them or build on them.

So take some time to think about your habits in all of these areas and use this time to build and embed some great habits for when life gets back to normal.

STAY HYDRATED

I think we probably all know that drinking water and keeping hydrated is beneficial for us and a good guide is a minimum of 1-2ltrs per day.  However it is more about hydration than just the amount of water we drink.  Every cell and organ in the body requires water to function efficiently. It helps us to digest and absorb the food we eat, regulate our temperature, improve our circulation, remove toxins and is crucial to optimum brain function.

If we start to get dehydrated we may feel thirsty, have dry skin or cracked lips but we may also have other symptoms which we may not immediately relate to dehydration. For example:

• Headaches, brain fog, poor memory and concentration
• Muscle cramp
• Low energy levels and mood
• Weight gain
• Weakened immune system

Here are some ideas to help keep you hydrated in the colder months:

• Start the day with a cup of hot water with lemon or a tsp of apple cider vinegar.
• Buy a new flavour of herbal tea you want to try.
• Fill up a water bottle in the morning and aim to refill at lunchtime and dinner time so it is empty before bed.
• Drink some coconut water which is full of electrolytes helping to balance fluids in the body.
• Eat fruit and veg with high water content, like cucumber, watermelon, celery, bell peppers, kiwi etc
• Exercise to get the blood pumping and fluids circulating

FOCUS ON GREENS

Most of you will know I am a big fan of the green smoothie and this (almost daily) habit is very well established. Salad may not be so appealing in the winter months, but a warming green soup does the trick.

Why are greens so good for us?? Because they help to:

• reduce cravings
• aid weight loss
• increase energy
• improve sleep
• improve joints function by reducing inflammation
• populate the gut with good bacteria
• detoxify our systems

Try some of these ideas to increase greens in your diet:

• Smoothie or Juice
• Salads
• Green soup – try broccoli, courgette, pea, kale or spinach
• With egg in scramble or omelette or egg muffin
• Sautéed broccoli, green beans or mangetout with onion, garlic and chilli as a side
• Add to stir fry and noodle dishes
• Shred spinach and add to soups and stews before serving
• Puree into sauces and dips eg pesto, salsa verde

If you find you run out of fresh leafy greens make sure you have a supply of frozen greens to choose from.

EAT THE RAINBOW

Rainbows became very symbolic at the beginning of the pandemic. For me they will always represent the array of nutrient dense foods we can eat!

We need to remember to check in with the variety of colours we are consuming in the form of fruit and veg as the different colours signify different nutrients and the full spectrum will ensure a nutrient dense diet.

To increase your intake of fruits and vegetables make sure that every meal (even breakfast) has a minimum of 2 different vegetables.  Be creative with
them, they don’t need to be just plain steamed on the side of the main event on the plate.

Here are some ideas to try:

• Make a stir fry
• Roast different Mediterranean or root vegetables
• Make a big mixed leafy green salad and add a dressing
• Make a big chunky vegetable or fruit salad
• Make vegetable soup or smoothies
• Make vegetable mash try celeriac, cauliflower and leek, sweet potato or carrot and swede
• Make a mixed vegetable frittata
• Make a lentil and veg Bolognese, cottage pie or lasagne

HAVE A BALANCED PLATE

Having a balance of quality macro nutrients (Fats, Carbs and Protein) is important to ensure the body is getting what it needs and that our digestion and absorption of glucose is slow and steady.  This will ensure our blood
sugars stay balanced, it will increase our energy levels throughout the day and balance our moods.

What to focus on when you fill your plate to help balance your blood sugar:

• Low GI complex carbohydrates – these are high in fibre and nutrients helping with detoxification, healthy digestion and feed the good gut bacteria.  Choose whole grains, beans, pulses, whole fruits and vegetables.
• Quality Protein – this is important for building and repairing cells, they help makes enzymes, hormones and other crucial chemicals for the bodies function. Choose organic meat and wild fish, beans and pulses, eggs, nuts and seeds, yoghurt and cheese if not dairy free.
• Healthy Fats  – don’t be scared of them they are important for supporting brain function, hormone balance, immunity and help reduce cholesterol.  Choose unrefined oils like olive oil, avocados, oily fish, eggs, nuts and seed butters, full fat organic dairy and dark chocolate.

SLEEP WELL

Having enough sleep is crucial to both our physical and mental health. 
When daily routines change it can impact our sleep patterns either for better or worse. Adults are advised to get 7-9 hours a night.  I am finding that I am going to bed earlier and earlier, sleeping well but still only for 7 hours and rising earlier and earlier!!

If you struggle to sleep, from a nutrition perspective look to increase your magnesium, B vitamins, zinc and tryptophane.  Choose nuts and seeds,
green vegetables, bananas, beans and pulses and eggs.

Other tips that will help you sleep include:

• Reduce caffeine in the afternoon
• Reduce technology near bed time
• Ensure your bedroom is dark
• Keep active

KEEP ACTIVE

Yes we all know we need to exercise and often this is a habit you either find comes naturally, often if you were sporty as a kid playing team sports, or it is something you continually have to work hard at doing regularly!  My advice would be

• Keep it simple
• Keep it short
• Keep it varied
• And find something you love doing!

PRACTICE MINDFULLNESS

I am finding this so important at the moment. With the house full of people all the time, little head space and alone time, increased anxiety if I watch too much news, change in routine and different pressures (and no pressure) on my time can all get a bit overwhelming.

Establishing your own routine for mindfulness and taking some me time in whatever form that takes; meditation, prayer, walking, yoga, etc has been proven to have numerous health benefits including:

• Reducing stress
• Increased ability to fight illness and facilitate recovery
• Decrease symptoms of depression and anxiety
• Lower heart rate and blood pressure
• Increase awareness, attention and focus

So if you master a good routine with these 7 habits it will all add up to a highly healthy long life!

If you’d like to receive my monthly blogs directly into your inbox, sign up to my newsletter here.

You can learn more about healthy eating and healthy habits with myself and Anya Macfarlane, an NLP Practitioner, in our Menu&Mind challenge. Find out more at www.menuandmind.co.uk.

[/vc_column_text][/vc_column][/vc_row]

Are you eating too much Sugar?

Sep 30, 2020 | Blog Posts

Do you know how much is too much when it comes to sugar consumption?

Do you know how much you are eating?

Processed foods are some of the worst culprits when it comes to hidden added sugars, but is it really so bad for you?

How Much is Too Much?

Official guidelines from the World Health Organisation say we should consume less than 10% of our daily calories in added sugars.  For an average diet of 2000 calories this means 12tsp.    HOWEVER they also recommend, to increase health benefits, halving this to less than 5% of daily calory consumption, would be best ie 25g, only 6tsp per day!  The average UK adults are consuming more like16-17% of daily calories and children are reported to be averaging 13tsp of added sugar a day, more than double the recommended amount!

What effect Does it Have on You?

As well as rotting your teeth and increasing your weight, too much sugar can affect many parts of the body.

Your Brain – Excess sugar impairs both cognitive skills, concentration and memory and it can cause inflammation which, in the brain, may be the root cause of dementia.

Your Energy and Mood – After the initial burst of energy as your blood sugar levels rise, a slump will quickly follow and this is when you begin to feel lethargic and slow, less motivated and even anxious. It may also compromise your ability to process emotions, increasing feelings of depression, especially in young adults.

Your Joints – Inflammation is one of the reasons we experience joint pain.  Consuming excess sugar causes changes in the body like weight gain, oxidative stress, gut permeability, and high cholesterol which are all linked to increased inflammation.

Your Skin – Again related to inflammation, excess sugar produces ‘AGEs’ (Advanced Glycation End-products).  Three guesses what they can do? Yes, age your skin.  They damage collagen and elastin in your skin so watch out for those wrinkles and saggy skin!

Your vital organs – Your liver, kidneys, pancreas and heart are adversely impacted by continued high sugar consumption which may lead to type 2 diabetes, heart disease, non-alcoholic liver disease etc.. 

Top Tips to Reduce your Sugar Consumption

1. Read the labels – keep track of how much sugar you are eating by reading nutritional and ingredients labels.  You may be surprised where it is hiding!
2. Clean out the cupboards – swap high sugar products for a low sugar alternative.  Start with snacks and look for lower sugar versions, make your own or substitute with fresh fruit and vegetables.
3. Avoid processed food – substitute these for home-made or more natural products and ingredients. Soups and sauces are easy to make at home and then you are in control of the ingredients.
4. Focus on Fruit – take advantage of naturally sweet fruits (and vegetables) which also give you important nutrients.  Get creative and blend or puree them for sauces, spreads or compotes and use in cooking in place of the ‘white stuff’.  Try cooking down some frozen blueberries with a little lemon juice for about 10-15 mins, the juices will go syrup like and make a great compote to top yoghurt or porridge.

Check in with your diet and how much added sugar you are consuming to see if you could make any changes to benefit your health.

If you would like to learn more then come and join me at my next workshop Simple Sugar Sense which is now run live and online via zoom and consists of 3 session including a:

• Nutritional talk with Q&A – 3^rd or 5^th November
• Recipe demonstration – 10^th or 12^th November
• Cook along – 17^th or 19^th November
• You will also receive a recipe and information booklet, all for just £50 per person. For more information and booking please click here.