August 2022

Heart Healthy

lake and sunset

VIT D – THE IBIZA VITAMIN

As winter draws in and the last festival comes to close it’s time to start to thinking about our vitamin D status, essential for keeping our mood high during the winter months and supporting the immune system as a defence to the common cold.

The NHS estimates that 10 million people in the UK are deficient.

Vitamin D can be found in eggs, liver, cereals and fatty fish but is mostly synthesised by the skin by exposing face and arms to 20 minutes of sun per day.

Supplement: October to April

How do I boost my immune system?

A SIMPLE WAY TO UNDERSTAND THE IMMUNE SYSTEM …

Visualise the body as a country and each cell as a national of that country, the pathogens are the bad guys and as a country we are under constant threat from home born criminals (endogenous pathogens) or abroad (exogenous pathogens).

How do we respond?
We have several levels of response and surveillance.
1) Border patrol – We patrol physical borders such as walls and oceans, the same with surface barriers like skin, mucous membranes and endothelia.
2) We ALERT the police (2nd line of defence) quicker to the scene, but less qualified.
3) We ALERT the special forces (3rd line of defence) Slower to the scene, but with purpose, specific and highly trained.
The police force (innate system) present the evidence (antigens) to the Special forces (Adaptive system) seek, target and destroy with and arsenal of weapons (antibodies).

forest outdoors

GET OUTDOORS: HOW CONNECTING WITH NATURE CAN RECHARGE YOU

According to Japanese scientists forest bathing or “Shinrinyoku” in Japanese can help boost your immune system, HOW? the trees release natural airborne chemicals called Phytoncides, these chemicals elevate white blood cell production helping us mount a defence to infections and disease whilst also decreasing stress hormones.

WILD GARLIC season – Autumn to Spring
Garlic Allium Sativum produces a potent smelling compound Allicin, when crushed is creates a pungent odour which is bactericidal and eliminated through the breath helping suppress lung-pathogenic bacteria.

Immune boost soup
1 red onion chopped
1 green chilli chopped
4 garlic cloves (chop and leave for 10 minutes) before cooking to create Allinase.
5cm fresh root ginger, finely chopped
2 Tbsp olive oil
2 medium sweet potatoes, diced with skin left on
1 punnet of mushrooms, sliced
Vegetable stock to cover

Instructions
1) Place the onion, chilli, garlic and ginger into a sauce pan with the olive oil and softly cook 5 mins
2) Ad the sweet potatoes and mushrooms, stir well and cover with stock.
3) Simmer for 15 minutes
4) Transfer soup carefully to a blender and blitz to required consistency.

lady exercising

MANUKA HONEY

Considered an ancient therapy for infection throughout the centuries, Manuka honey is unique to the Manuka Bush in New Zealand.

Now for the science bit …
It’s immune modulating compound Methylglyoxal (MGO)
may suppress viral replication and induce cell death in the influenza virus.

The higher the (MGO) the superior the antiviral and antibacterial properties are.

HOT LEMONADE AND GINGER HONEY

-Serves 1-

1.5cm Ginger root (grated)
Zest and juice of 1 lemon
1 tbsp of honey
1 tbsp of chopped mint leaves
200ml of hot water

1) Simmer grated ginger in hot water for 15 minutes.
2) Strain the mixture and add the lemon juice, zest and mint.
3) Serve in heat proof cups

SNOOZE

Research suggests that cytokines are released at night to strengthen the adaptive immune system, enabling the immune systems ability to locate and deal with antigens.

Optimise sleep quality…

1) Room temperature
Somewhere between 16-18c isoptimum, there is a natural drop in temperature during sleep.

2) Disconnect
Switch off devices one hour before bed. Blue light disrupts melatonin production.

3) Avoid alcohol
Alcohol reduces REM sleep opt for calming herbal tea such as chamomile.

4) Sleep tight smoothies-high
in tryptophan which upregulates the sleep hormone melatonin.

Ingredients
250ml almond milk
1/2 banana and a handful of almonds.

sea food

SEXY FISH.. FRUIT DE MER NEVER TASTED SO GOOD.

Immune boosting never tasted so good or so luxe.. indulge in seafood such as oysters, lobster and crab which are swimming in zinc, zinc aids the immune system by fighting off invaders such as viruses and bacteria.

SPLURGE £95 – Wright brothers offers a deluxe seafood platter on nationwide delivery. www.wrightbrothers.co.uk

Did you know? Absorption of zinc is negatively
affected by phytates which are commonly found in cereal, oats, legumes and rice. EAT separate for optimal absorption..

OMEGA 3 Fatty acids – Rich in EPA and DHA
(Eicosapentaenoic acid & Docosahexaenoic Acid)

Found in Mackerel, Salmon, Herring, Oysters, Sardines, Anchovies, Caviar. Well known for anti-inflammatory properties, research also supports Omega 3s role in the immune system by supporting white blood cells in particular a cheery chap called a Macrophage who’s prime responsibility is eliminating and engulfing foreign materials. Think Pac Man.

Vitamin C
Is known as an essential vitamin, this means the body can not make this vitamin by itself, this vitamin assists the seek and destroy cell assassin that is known as the Natural Killer Cell (NK).

Did you know?
Studies suggest that Smokers and second hand smokers have a reduced amount of vitamin C, it is suggested that smokers need an extra 35mg of vitamin C.

Widely found in;
oranges, red and green peppers, strawberries, kiwis, Brussel sprouts, potatoes.

COVID 19 - nutrition

COVID -19 NUTRITION

Research has suggested that there is a link between dietary patterns and your susceptibility to Covid-19 Firstly at least one cup of coffee per day has found to decrease this risk by 10%. Diets low in processed or red meats and a diet high in vegetables can lower the risk of Covid-19. However more studies are needed to clarify the validity of dietary factors on susceptibility.

Asian Salad
2 carrots grated into ribbons
1/2 head red cabbage – shred
125g steamed broccoli
1 red pepper – sliced
3 spring onions
Coriander

Dressing
1/4 cup extra virgin oil
1/4 cup rice vinegar
1 1/2 Tbsp of honey
3 Tbsp of sesame oil
1 1/2 teaspoons soy sauce
1-2 garlic cloves
(grated)
(red chilli flakes optional)

Shake the ingredients and keep in the fridge for 5 days

gut health

GUT HEALTH.

“All disease begins in the gut”
Hippocrates
Approximately 70 percent of the immune system is governed by the gut. We should aim to create a diverse ecosystem of friendly bacteria…

Pre-biotic foods are the “feeders” to the good bacteria. Examples are artichokes, asparagus, bananas, berries, tomatoes, garlic, onions, legumes, green vegetables, and whole cereals. Variety is key to making a perfect terrain for your gut bug buddies.

Pro-biotic foods such as Kefir, Yoghurt, Miso and Kimchi
contain forms of this beneficial bacteria that help with nutrient absorption and energy production of B12 and immune health benefits.

Kimchi recipe
1 small head Chinese leaves
2 tbsp sea salt
3cm fresh grated ginger
3 spring onions
1 crushed garlic clove
4 tbsp rice vinegar
1 tbsp Thani fish sauce
Juice of a lime
2 tbsp sesame oil
2 tbsp toasted sesame seeds
2 tbsp sambai oelek

1) Cut the Chinese leaves into 2 inch chunks and place in a colander above a bowl, add the salt and toss. leave overnight.

2) Wash the Chinese leaves to remove the salt.

3) Dry out the Chinese leaves on kitchen paper.

4) Transfer to a container with a lid. add the rest of the ingredients, combine and leave overnight at room temperature. For best results leave in the refrigerator for a further 2-3 days. Use within 2 weeks.

protein food

PROTEIN

Ensure adequate protein intake Proteins are essential to build immunoglobulins – (fancy name for antibodies) your body needs antibodies to fight infection.

Chicken is a perfect Immunity enhancing protein, it contains B vitamins, zinc and iron. Use as a protein source in salad for lunch or slow cook a whole chicken broth for dinner. KEEP IT ORGANIC

Contact a NUTRIPATH Nutritionist for further help at info@nutripath