Wellbeing
Get some tips this Dry July!
I'm Sick of Being Sick!
By Ashleigh Brunner on
You’re at work and some one at the desk next to you is sneezing and coughing up a storm. You haven’t seen your best friend all weekend because she’s feeling under the weather and hibernating in her bed.
Is that sniffle coming on? Are you feeling exhausted for no apparent reason? Should you be taking Vitamin C? Need help?
Time to BOOST that immunity!
Immunity can be complicated and is very individual. However, I am going to help you out with a couple of simple tips!
Firstly, our human body contains ten times more microbial cells than human cells. A huge proportion of these bacteria are located in our gut (trillions of the little guys!). These bacteria are responsible for 70-80% of our immunity. Let me stress that percentage again… 70-80% – THAT’S A LOT. So the first thing I would be recommending is taking some probiotics daily, preferentially in food forms if you can. Probiotic yoghurts. Kimchi. Kefir. Miso/Tempeh.
Secondly there are certain vitamins and minerals that have been proven to enhance immunity:
Zinc: A trace element required for the immune function to work effectively. Be careful however, too much can do the opposite. Add some wheat germ to your cereal or make sure you are having lean lamb or beef a couple of times a week.
Vitamin A, D and C: Yes we can get vitamins A and C from our diets but vitamin D we get from the sun on our skin and then process it within the liver to be used by our cells. Surprisingly about 40% of the Australian population is Vitamin D deficient. Get some healthy rays 3-4x/week but watch you don’t get burnt.
Antioxidants: That’s right people. Remember to get your 2 and 5 serves of fruit and vegetables every day! Vegetables are probably the hardest. Why not some veggies sticks and hommous as a snack or a breaki wrap with egg, sautéed tomato, zucchini and onion? There are many other foods that contain antioxidants too – be creative!
Lastly, Sleep is also a huge immuno-modulator.
A recent 2012 Review (Besedovsky et al) concluded:
“Prolonged sleep curtailment and the accompanying stress response invoke a persistent unspecific production of pro-inflammatory cytokines, best described as chronic low-grade inflammation, and also produce immunodeficiency, which both have detrimental effects on health.”
There you go everyone, your dietitian is giving you an excuse to sleep! 7-9 hours is recommended – do your best to get into a healthy regular routine, which involves no stimulants 4 hours before bed (e.g. caffeine). Short naps can be ok too. Research has found that about 20 minutes (the sneaky Spanish siesta) can be beneficial to boost alertness and immunity
Stay happy and healthy this winter!
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