Rev up that Immune System!

 

Trying something a little different this week - I have invited a guest blogger Denise Keane aka #irishpaleogirl to write this week. I came across Denise in my interest in the Paleo diet. Denise is a qualified nutritional therapist and is now available for appointments in our store in Austin Friars Street, Mullingar.

Supporting Your Immune System this Cold & Flu Season

While we have been lucky to have an extra-long spell of good weather this summer, there has definitely been a change in the weather these past few days, with colder temperatures set to kick in from next week.

With the changing weather comes the dreaded cold and flu season with coughs, sniffles and runny noses!

Try these simple tips now to avoid the sniffles and keep you in tip top shape this winter!

Look after your Gut.

A huge portion of your body's immunity is in your gut. There is a delicate balance between the "good" bacteria and the "bad" guys with many factors impacting the ratios. These include stress, diet, genetics, bad diet and medication. An imbalance or dysbiosis can contribute to poor absorption of nutrients and a compromised immunity.

It is therefore really important that you take a good probiotic supplement to help to nurture your good bacteria. This helps the beneficial bacteria to flourish while discouraging the growth of the bad guys!

You must also reduce the amount of processed foods you are eating as these types of foods feed bad bacteria. Instead concentrate on eating more soluble fibre such as sweet potatoes which feed to the good bacteria.

Get a better gut and be better prepared for fighting off those ailments!

Eat The Rainbow!

Colourful fruit and vegetables contain important nutrients and anti-oxidants which are very important to improving immune health such as Vitamin C and Zinc. The more colourful your food, the more different anti-oxidants you take in, so try to pack as many as you can into your meals. Why not try a tasty rainbow salad with tri-colour peppers, beetroot, tomatoes, red onion, rocket and avocado?

Vitamin D

Studies show that a great portion of those living in the Northern Hemisphere are lacking in Vitamin D. Whilst our bodies can manufacture Vitamin D from sun exposure, shorter days and lower sun height mean we cannot make the levels required for proper immune function. Take a good Vitamin D supplement providing around 1000IU during the winter months to ensure you get adequate levels and don't forget the kids too! Look for an oil based supplement and take with food to ensure good absorption.

Get Plenty Of Sleep 

Sleep plays a vital part in ensuring we stay fit and healthy. Sleep deprivation suppresses the bodies natural immune function and increases inflammation. This all means that the more late nights you pull, the less likely your body is to fight off cold and flu. Not only does it affect how often we catch a cold, it also affects how quickly we get over an illness when we get one.

So get enough kip! Aim for 8 hours sleep each night.

Drink Bone Broth

Homemade bone broth has been used by different cultures through history as a way to build immunity and fight off illness. Bone broth is made by simmering bones slowly, in doing so breaking down bones and collagen. Doing so allows the bone marrow to release minerals, proteins and fats - which are all benefital and healing to the body. Collagen present in the broth also benefits the digestion and is absorbed quickly and easily. Most importantly bone broth also helps to improve the immune system by carrying oxygen to blood cells in the body.

So use that chicken carcass this weekend and make some bone broth, it really couldn't be easier!

I hope this helps you all fend off those colds!

Denise

 

Denise Keane is a qualified and insured nutritional therapist and nutrition blogger.

She is now taking appointments for nutritional therapy consultations for those wishing to gain advice in improving their diet and lifestyle.

Nutritional Therapy is an holistic approach to health, drawing on the principles of Functional Medicine to look at the whole body rather than simply addressing the symptoms.

It can be useful in a whole host of conditions including asthma, eczema, diabetes, digestive issues, weight loss, fertility and cardiovascular issues such as blood pressure.

You can make an appointment by emailing theirishpaleo@gmail.com or calling 0877184523

www.keanespharmacy.com