In today’s world our immune systems are under constant attack. Chronic stress, unhealthy lifestyle choices, poor nutrition, lack of exercise, and increased exposure to environmental toxins have a negative impact on our immune system weakening it and leaving us susceptible to infection and disease. I recently had a nasty bout of flu which was a timely reminder that I really need do some work to boost my immune system. I’m hoping that in doing so, I am less likely to fall prey to another of these voracious viruses that become more prevalent over the winter months. Like it or not, it seems that conventional medicine has little to offer when it comes to flu viruses. So it’s up to us as individuals to do everything we can to keep ourselves and our families as healthy as possible in the hope that our immune systems will be able to battle anything that comes our way. Our immune system is a complex, well-orchestrated chain of events, which if fully functional can combat and defeat attacks on the body from all manor of external and internal bacterial, fungal or viral infection. However It does not work in isolation, relying on a balanced well functioning body to supply all the necessary vitamins, minerals, proteins, enzymes and hormones required to carry out it’s function. Here are five easy steps towards supporting and improving your immune system: 1. Increase your intake of immune boosting foods: Fruits and vegetables high in Vitamin C and antioxidants – citrus fruit, berries, turmeric, ginger, garlic, sweet peppers, tomatoes, cabbage, cauliflower, broccoli, kale, silver beet, and spinach. Foods high in zinc – eggs, seafood, meat, nuts, legumes, whole grains and seeds (sprouting improves the absorption of zinc). Other good sources of zinc are miso, tofu, brewers yeast, mushrooms and green beans. Where possible eat whole organic grown foods to lessen your exposure to toxins from spray and fertiliser residue commonly found in conventionally grown foods. 2. Make sure that you are eating adequate levels of protein: Proteins are the building blocks of your body, including the immune system. Without adequate protein your immune system will struggle. For your daily protein requirements visit: http://www.nutritionfoundation.org.nz/nutrition-facts/Nutrients/protein 3. Try to do at least 20 minutes of moderate exercise 3 to 5 times per week: Research suggests that moderate exercise temporarily increases the circulation of immune cells in the blood, possibly helping to fight infection. Regular exercise reduces stress hormones, which are known to suppress the immune system. During exercise your core body temperature increases possibly assisting the body to fight infection. 4. Work on ways of reducing your stress levels: Prolonged stress plays havoc with our immune system. One of the main hormones produced during stress is cortisol. High levels of cortisol in the blood depress the immune system, leaving you susceptible to infection and disease. Try a guided meditation from one of the many clips available on Youtube – these are free and can take as little as 5 minutes of your time. Find a relaxation technique that works for you. It could be as simple as a barefoot walk on the grass or a warm bath with a few drops of Lavender essential oil. 5. Make sure that you get enough quality sleep: While you are sleeping your body is busy repairing and rebuilding. This includes your immune system. Aim to have a regular bedtime and waking time, based on a minimum of 7 hours sleep per night. Research suggests that those who have better sleep quality possess a stronger, healthier immune system. Adopting the suggestions above will help to build a robust immune system and improve your general health and well-being. References:
Besedovsky, L., Lange, T., Born, J. (2011). Sleep and immune function. Pflugers Arch. 2012 Jan; 463(1): 121-137, doi: 10.1007/s00424-011-1044-0 Braun L. & Cohen M (2010). Herbs & natural supplements: an evidence-based guide 3rd ed. Sydney, Australia: Churchill Livingstone Chandra, R. K. (1997). Nutrition and the immune system – an introduction. The American Journal of Clinical Nutrition (66) 460S-3S Hechtman, L. (2014). Clinical Naturopathic Medicine. , Sydney NSW, Australia: Churchill Livingstone, Elsevier Natural Resources Defense Council (1997). Our children at risk. http://www.nrdc.org/health/kids/ocar/chap5.asp Watts, M. (2000). Pesticide special report. Organic NZ Magazine Feb/March https://organicnz.org.nz/node/167 U.S. National Library of Medicine (2014), Medline Plus. Exercise and Immunity, https://www.nlm.nih.gov/medlineplus/ency/article/007165.htm
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For most of us the holiday season is well and truly over, and it’s back to reality!
There’s no better time than to reassess your health goals for 2016. Over the holiday period it’s difficult not to over-indulge with food and drink, knowing that at some stage you’ll have to return to a more moderate pace. However, getting back to that pace can be a challenge. Here are seven easy steps to help you get back on track towards your health goals: 1.Identify what your health goals are for 2016 – what would you like to change and how might you achieve this change? It may be weight loss, increasing your fitness, learning more about healthy eating, reducing your alcohol intake, drinking more water, eating less sugar – whatever it is, if it springs to mind, take note! 2.Write your goals down in list form with room to write around them – make sure that your goals are not too unrealistic. Don’t set yourself up to fail – start small. 3. Put your list somewhere prominent where you will see it everyday. 4.From your list, set yourself one or two tasks per week that will put you on the path to achieving your goals e.g. “this week I will walk for 20 minutes every day”, or “this week I will cut out all sugary snacks”. 5. Mark down on your master list your progress towards, and your achievement of each goal – writing notes of your progress is a great way to keep on track. 6. Having a friend to share the journey with is a really great incentive to achieve your goals – encourage a friend to do the same and work together, comparing progress as you go. 7. Don’t be discouraged if results don’t happen immediately – remember “Rome wasn’t built in a day” - good things take time and your health is worth your perseverance. Along with warmer weather comes the exposure of more of our skin and a reminder of our general skin health. Although we think of our skin as an external surface, it’s health and vitality is tightly linked to our inner health and balance. Here are six easy steps to improve your skins vitality and appearance: 1. Increase your daily intake of fresh fruit and vegetables of all colours. These contain beta-carotenes that convert to Vitamin A in the body. Vitamin A has been shown to increase the skins ability to retain water and to increase collagen production. Collagen is a protein required to build healthy skin and has been shown to reduce the signs of ageing. Vitamin C is also required for Collagen production, so include a piece of citrus fruit or kiwifruit in your diet (gold kiwifruit has a higher vitamin C content). Vegetables of all colours, particularly green vegetables increase your body’s antioxidant levels, reducing the cellular damage caused by free radicals, associated with visible signs of aging. 2. Drink at least 1.5 litres of filtered or spring water per day. Water hydrates the body including the skin, and helps to eliminate toxins through increased filtration in the kidneys. 3. Get sufficient sleep. Remember that while you’re sleeping your body is busy restoring, recharging and most importantly rebuilding cells, including the skin. 4. Include ‘good fats’ in your diet in the form of nuts, seeds and avocados, which are high in monounsaturated and polyunsaturated fats, and oily fish, which are high in Omega 3 fatty acids. These foods are great for reducing inflammation and improving skin tone both internally and externally. Polyunsaturated fats are easily absorbed and are integral to cell health. A layer of phospholipids, closely resembling polyunsaturated fat in structure, covers each cell in your body. Eating more good fats improves the fluidity of your cells and their ability to function. 5. Reduce your stress levels. Stress increases the load on your body through increased free radical production, depressed antioxidant status and impaired immune function. This all reflects in the texture, hydration and quality of your skin. It’s not always possible to remove stress from your life but it is possible to learn ways to help to combat stress. Regular moderate exercise is a great way to reduce stress – it’s as simple as a twenty-minute walk in nature. 6. Limit your intake of alcohol and caffeine. Both are diuretics – so draw fluid from the body. Both in excess cause cellular damage and compete with other crucial vitamins and minerals for absorption. Remember moderation is the key. Both red wine and coffee contain antioxidants; so one glass/cup can be a good thing. Remember at this time of year it’s important to reduce your exposure to the sun. Seek shade and if you are out and about cover up. Happy holidays References: Alcohol.org.nz (2015) Alcohol and it’s effects. Retrieved from, ww.alcohol.org.nz/alcohol-its-effects/body-effects/effects-on-the-body Braun L. & Cohen M. (2010). Herbs & natural supplements: an evidence-based guide (3rd ed.). Sydney, NSW, Australia: Churchill Karalis, D., & Kimmig, L. (2013). Do Omega-3 Polyunsaturated Fatty Acids Prevent Cardiovascular Disease? A Review of the Randomized Clinical Trials. Lipid Insights, 13. doi:10.4137/LPI.S10846 Küllenberg, D., Taylor, L. a, Schneider, M., & Massing, U. (2012). Health effects of dietary phospholipids. Lipids in Health and Disease, 11(1), 3. doi:10.1186/1476-511X-11-3 Pang Guang-chang, Xie Jun-bo, Chen Qing-sen, H. Z. (2012). How functional foods play critical roles in human health. Food Science and Human Wellness, (xx), 4–7. doi:10.1016/j.anpedi.2012.06.005 Quality Sleep is crucial to good health. Most of us know what it's like to toss and turn at night, only to wake feeling like we need another hour or twos sleep. Did you know that while you're sleeping every cell in your body is busy replenishing and balancing your body systems? Research shows that sleep benefits include healthy metabolism, weight control, immune function, brain function and mental health. We're all different but as a rule, adults require a minimum 7 hours quality sleep. Here are 12 easy steps towards improving your sleep quality:
Try any of these simple steps and you may have a better nights sleep A big step towards a healthier you References: Buman, M. P., Hekler, E. B., Bliwise, D. L., & King, A. C. (2011). Exercise effects on night-to-night fluctuations in self-rated sleep among older adults with sleep complaints. Journal of Sleep Research, 20(1 Pt 1), 28–37. doi:10.1111/j.1365-2869.2010.00866.x Ghadiri, M. K., & Gorji, A. (2002). Lavender for medicine: A brief review of clinical effects. Avicenna - The Iranian Journal of Science and Culture, 1(October), 23–27. Retrieved from www. Avicenna.ag \n\Library\Gha Gropper, S. S., Smith, J. L. (2012) Advanced nutrition and human metabolism (6th ed.). Belmont, CA: Wadsworth Cengage Learning Hechtman, L. (2014). Clinical naturopathic medicine. Chatswood, NSW: Elsevier Kasala, E. R., Bodduluru, L. N., Maneti, Y., & Thipparaboina, R. (2014). Effect of meditation on neurophysiological changes in stress mediated depression. Complementary Therapies in Clinical Practice, 20(1), 74–80. doi:10.1016/j.ctcp.2013.10.001 Marieb, E. N., Hoehn, K. (2010) Human anatomy and physiology (8th ed.). San Francisco, CA: Benjamin Cummings. Reid, K. J., Baron, K. G., Lu, B., Naylor, E., Wolfe, L., & Zee, P. C. (2010). Aerobic exercise improves self-reported sleep and quality of life in older adults with insomnia. Sleep Medicine, 11(9), 934–40. doi:10.1016/j.sleep.2010.04.014 |
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