Earlier in the week I wrote about immunity boosting foods. A poorly functioning immune system will quickly make itself known – lowered immunity can increase vulnerability to cold and flu bugs, as well as passing infections, and lead to digestive problems, fatigue, aching joints, muscle weakness and poor skin.
Stress, smoking, excess alcohol and caffeine, and drugs (medicinal and recreational) are also enemies of your immune system. So, aside from eating a healthy diet, there are other steps you can take to boost your immunity.
Try exercising more: It encourages the flow of lymph around the body (lymph carries immune cells), stimulates circulation and improves the supply of oxygen to the body’s organs.
Get happy: A positive outlook and good social network can’t be overestimated. Many studies have shown that laughing, being optimistic and sharing a joke with friends can boost the immune system!
Get plenty of sleep: Adequate restful sleep helps to restore your body and mind. During deep sleep, the body release potent immune-enhancing substances that strengthen immune function.
Exposure to natural daylight: Sunlight is the primary source of vitamin D, which boosts the immune system and helps fight autoimmune diseases. It increases the level of oxygen carried around the body, helps induce a healthier and more restful sleep, and can it reduce the symptoms associated with depression and anxiety. (Please ensure you take the appropriate precautions – e.g. sun block – before spending time outside in the sun!)
And above all, try to cut-out, or at the very least cut-back, on cigarettes and excess alcohol (I shouldn’t have to list recreational drugs here, so I won’t). The best diet in the world won’t help if you’re putting these toxins in your body too.
Good luck!
In reply to Paddy’s question, a tip-top immune system is essential for good health.
Luckily, it’s proven that the nutrients present in the foods we eat really can help to strengthen the body’s natural defences, give us protection against infection, disease and allergies, and slow down the aging process.
To keep your immune system healthy and in balance, it’s vital to eat the right foods. But what are they? Look for foods that are:
- Rich in vitamins A, B complex, C and E
- High in minerals, including zinc, selenium and calcium
- Contain omega-3 and 6 fatty acids
- Protein rich
- Full of fibre
There are plenty of immunity boosting foods we all know about – oranges, blueberries, tomatoes, cranberries – so here are 5 of my favourites. They may be less well-known but they’re definitely not less effective!
Beetroot
Has long been prized for its medicinal qualities. It’s a useful detoxifier, blood purifier, and is rich in lots of nutrients (folate, iron, manganese, potassium, fibre, and protein) that are crucial for good immunity. Beetroot enhances the production of disease-fighting antibodies and improves the supply of oxygen to cells.
Curly kale
Is bursting with vitamins and phytochemicals that block cancer-causing substances, suppress cancer cell division, stimulate detoxifying and repair enzymes. Curly kale is packed full of B-vitamins, which help your immune system mop-up invader cells, flavanoids, which stimulate immune response, and iron and zinc, which boost immunity.
Lentils
Are a staple in many countries. Rich in B-vitamins, iron and selenium (a powerful antioxidant that helps produce antibodies), they boost the immune system and help maintain healthy blood. Along with all pulses, lentils contain powerful anti-cancer phytochemicals (see my earlier post for the Top ten things you never knew about pulses).
Salmon
Is an excellent source of omega-3 fatty acids, which are crucial to a healthy immune system (they regulate the activity of white blood cells and have anti-inflammatory properties). Salmon is rich in antioxidants and vitamin A, which helps keep the blood and nervous system healthy.
Bio-yoghurt
Live or pro-biotic yoghurt is an immune saviour! One pot of live yoghurt a day helps balance lactobacillus and bifida bacteria in the gut. This prevents “bad” bacteria from taking over, which can happen as a result of stress, bad diet or antibiotics. A healthy gut that’s teeming with “good” bacteria helps the body fight off infections and allows the effective absorption of other immunity-boosting nutrients.
Apart from eating a healthy diet, there are plenty of other lifestyle changes you can make to boost your immunity. Check back later in the week for more info!
All the best.
Are you biologically younger, older, or the same age as your calendar age?
Sometimes – usually about three-quarters of the way through a long run – this question pops into my mind. It’s usually followed by questions like “Is this making a difference?” and “Is it really worth it?”
So, while I’m normally pretty sceptical of online quizzes concerning your health, I’m very curious to know whether you can put a figure (in this case, years) against the total effect of maintaining a good diet, getting enough exercise, and generally looking after yourself.
I came across Real Age’s online test today, and with 15 minutes to kill it was a lure I couldn’t resist. Not only is it free, but you’ll get a list of what’s making you younger or older so that you can start making changes today. The range of questions is comprehensive – they cover general health and illnesses, dental care, diet, exercise and lifestyle choices in detail – which is possibly why this test feels more credible. Like most things though, what you put in will affect what you get back, so be as honest about your answers as possible!
It turns out that my biological age is 3.2 years younger than my calendar age (hooray!), which is something I’ll be reminding myself of next time “healthy living” feels like a chore. And how can I help make my biological age younger? Well, here’s my slightly surprising personal To-Do list:
Floss more – flossing breaks up the bacteria between your teeth, so it’s one of the most important things you can do to prevent periodontal disease and needless aging.
Boost my vitamin E intake – vitamin E is an antioxidant that acts as an anti-aging agent.
Get my blood pressure and cholesterol level tested – monitoring your blood pressure and cholesterol levels regularly means you can keep track of any fluctuations.
Get a dog – yep, you read right! For many people, having a dog reduces stress, and it’s also a great way to increases your physical activity levels.
If you’re remotely interested in your health, fitness and general wellbeing, I challenge you not to be interested! Find your own biological age here, courtesy of RealAge. Let me know how you go!
My first nutritional New Year’s resolution was to drink more water, and I bet I’m not the only one struggling to down 2 litres a day!
While water really is the best choice for quenching thirst between meals – it’s calorie free and contains no sugars – there are plenty of other drinks that you can count towards your 2 litres.
Sparkling water with a slice of lemon or lime is the easy alternative if you don’t like the taste of plain water.
Fruit squash can also be used to flavour plain or sparking waters, just look for low or no added sugar options
Milk contains essential vitamins and minerals (such as calcium), but choose semi-skimmed or skimmed milk over full-fat versions.
Fruit juice and smoothies can also contain lots of vitamins, especially vitamin C. A 150ml glass of fruit juice also counts as one of your five a day, just be sure to check the amount of sugar and actual fruit juice content.
Tea and coffee contain polyphenols (important antioxidants) that have been shown to have benefits for your heart.
There are also a few tips and tricks for incorporating more fluid into your diet. If you’re drinking the bare minimum at the moment, just try one or two changes to start with. Make sure you choose from all the fluids that count towards your 2 litres for maximum variety.
- Have a glass of water as soon as you wake up
- Find time for regular drinks during the day, the perfect excuse for a tea break!
- Have a glass of water with every meal
- Up the amount fresh fruit and vegetables, some have a high water content (sneaky)
- Keep a bottle of water handy when out and about
- Don’t even think about exercising without a bottle nearby
Always bear in mind that alcohol dehydrates your body, so if you’re planning a night out then try to drink more before and after to combat the its effects. Your body will let you know if you need it later, via the symptoms of a hangover!
Now, where’s my cup of tea…
Some people religiously choose organic produce. Others see it as a celebrity trend or “luxury” purchase (read: waste of money).
For most of us, I suspect there’s a degree of ambivalence. So, I’m going to start with a quote taken from “Anti cancer: a new way of life” (Dr David Servan-Schreiber, full publishing details below).
“Whatever befalls the Earth befalls the sons of the Earth. If men spit upon the ground, they spit upon themselves.”
This is a simple yet potent message, and one that’s a useful guiding principle when contemplating organic fruits and vegetables. Without getting into the nature and extent of contamination that can affect mass-produced produce in the modern world, it’s possible to classify fruits and vegetables into two groups.
More susceptible to contamination – you should choose produce from organic sources where possible
Fruits: apples, pears, peaches, nectarines, strawberries, cherries, raspberries, grapes
Vegetables: peppers, celery, green beans, potatoes, spinach, lettuce, cucumbers, squash, pumpkin
Less susceptible to contamination – the benefit of organic produce over non-organic is barely discernable
Fruits: bananas, oranges, tangerines, pineapple, grapefruit, melons, watermelons, plums, kiwi, blueberries, mangoes, papaya
Vegetables: broccoli, cauliflower, cabbage, mushrooms, asparagus, tomatoes, onions, aubergines, peas, radishes, avocadoes
Before we all panic, any contaminants (such as pesticide) should only be present at trace levels in mass-produced fruit and vegetables – levels that the Food Standards Agency have deemed acceptable.
Regardless, it’s much more important you eat fresh fruit and vegetables for their nutrient, antioxidant and phytochemical anticancer properties, even though they could contain trace levels of contaminants. Just bear the above lists in mind next time you’re at the supermarket!
All the best.
“Anti cancer: a new way of life”
Servan-Schreiber, Dr. David (2008), Penguin Books
Wow, it’s that time of the year again! After a month of eating (3 course meals, no less), drinking (white wine, red wine, mulled wine, please no more wine!), and more mince pies than would be considered healthy for any human – the 1st of January can’t come around soon enough.
In thinking about what I’d like to achieve in 2010, it was inevitable that some nutritional New Year’s resolutions would be made. So, in the hope of inspiring some similar goals, I’ve written them out for you (this has the added benefit of me not being able to renege on any of them).
Drink more water
I do try, but I’m sure I rarely hit the recommended 2 litres a day. In 2010, I’m going to start the day with a pint of squash. I’ll fill my 1.5L bottle with water first thing, even before I check my emails. And I’ll drink another 2 pints of water or squash at home in the evening.
Control my boredom/stress/happy snacking
I’ll snack for any reason! I also have very little self control, so when I start eating something yummy, I find it very tough to stop. In 2010, I’m going to try keeping a food diary to get a good picture of when I snack and what’s triggered it. I’m also going to research ways of managing my “emotional eating”.
Pay more attention to my protein and iron intakes
As a vegetarian, meeting the daily requirements for protein and iron (plus a whole host more nutrients) can be tricky. This year, I’ve probably not given it enough consideration. In 2010, I’m going to up my intakes of eggs, seeds and nuts, and tofu in particular.
Be more mindful of seasonal produce
Most fruits and vegetables are not in season the whole year. So that we can enjoy strawberries in March, they come to us from Kenya and are artificially ripened on route (at a great health and carbon cost!). Choosing seasonal produce is a fantastic way of ensuring you get the widest variety of nutrients possible. In the UK, the following foods are in season:
Spring – broccoli, spinach, watercress, asparagus, rhubarb
Summer – tomatoes, salad leaves, courgettes, berries, apricots
Autumn – aubergine, beetroot, butternut squash, apples, pears
Winter – apples, brussel sprouts, leeks, cauliflower, celery
Eat a lighter dinner
Hands up: I’m guilty of having a big dinner after 8pm on most days. This doesn’t give my body much time to digest the food, and all those calories then need to be stored before they can be used. In 2010, I’m going to have:
A good breakfast – whole grains and fruit
A substantial lunch – protein, carbohydrates and vegetables
A lighter dinner – Low GI carbohydrates or light proteins, and vegetables (especially soups)
Have one day off a week
I’ve been playing with this concept for a while and it does seem to work. The idea is that for 6 days of the week week, I do my best to do my best. And the 7th day? Well, I can’t tell you how much I enjoy a guilt-free Sunday nut roast PLUS sticky toffee pudding at the pub with friends!
Actually, scrap that, I’m starting these on January 2nd!
I hope you see 2009 off with a wonderful celebration, and here’s to a bigger and better 2010!
Jill
There’s been much hype about pomegranates to date – they’ve long been hailed as a super food – but scientists at Kingston University have found another significant new use for this humble red fruit.
After a 3 year study, researchers from the School of Life Science department were able to develop a topical ointment to treat MRSA and other hospital infections. The ointment, which combines pomegranate rind with naturally occurring metal salts and Vitamin C, successfully attacks a range of drug resistant microbes.
The use of foodstuff and natural ingredients in the ointment means your body should be better able to cope with application, and you’re less likely to experience a major side-effect. No wonder it’s being labelled a significant development!
Ointment aside, the list of health benefits associated with consuming pomegranates is pretty impressive. Here are a few reasons why they should make an appearance on your shopping list each week:
- 200mls pomegranate juice provides a third of your daily Vitamin C requirement
- They’re a good source of Vitamin B5 (pantothenic acid), potassium and antioxidant polyphenols
- They may inhibit viral infections in the body
- Pomegranate seeds are high in fibre and unsaturated fat (good fat)
- Pomegranate extracts have antibacterial effects against dental plaque
Pomegranate juice is undoubtedly the easiest way to reap the benefits, but they’re also a surprisingly versatile cooking ingredient! Try using pomegranates:
In a salad – with quinoa, goats cheese, pine nuts and herbs
As salad dressing – with garlic, lemon juice and olive oil
As a dip – with olive oil, chickpeas, lemon, garlic and chillies (pureed)
With basmati rice – along with coriander seeds, cumin and flaked almonds
In ice-cream – yum, yum, yum!
These recipes and more can be found on the BBC Good Food site.
Pomegranates are in season in the Northern Hemisphere from October to February and from March to May in the Southern Hemisphere. At the supermarket you should look at the skin of the fruit, which should be thin, tough and unbroken (this means the flavour is well developed).
Enjoy!
Aren’t they just beans??? Well, not really. Here are the top ten things you never knew about pulses…
1) A pulse is an edible seed that grows in a pod on plants belonging to the leguminosae family (legumes).
2) “Pulses” include baked beans, red, green, yellow and brown lentils, black eyed peas, garden peas, runner beans, chickpeas, broad beans, kidney beans, butter beans and soya beans.
3) They are a low-fat source of protein, fibre, vitamins (B-vitamins and vitamin C) and minerals (iron and calcium).
4) The fibre found in pulses may help lower cholesterol, making them good for your heart.
5) 3 heaped tablespoons of pulses counts as 1 portion of your daily fruit and vegetables.
6) The iron in pulses is harder for the body to absorb than the iron from meat, so always try to have extra vitamin C with pulses (e.g. orange juice, peppers or dark green vegetables).
7) Pulses are great at taking on other flavours, which makes them very versatile ingredients (e.g. garlic, ginger, curry, meat, etc).
8) Whether you soak your own pulses or buy them pre-soaked, always discard the soaking water and rinse the pulses before cooking. Why? It helps reduce the, er, flatulence some people suffer when eating pulses!
9) In spite of its common name, the peanut is not actually a nut… it’s a legume (and a pulse)!
10) The soya bean is considered a “super food” – it’s the only plant product to contain complete proteins and soya beans are cholesterol free, low in saturated fat, and are rich in many vitamins, minerals, antioxidants and phytochemicals.
Want to know more?
BBC Get Cooking – Pulses and Soya Information
Food Standards Agency – Pulses, Seeds and Nuts
The Vegetarian Society – Pulses Information Sheet
Or, of course, you can always get in touch via the Ask Me page.
All the best!
December 22nd, 2009 in
General health 1 Comment
Carbohydrates
There, I said it. The word that’s guaranteed to strike fear and loathing into the hearts of many people who are managing their weight. Ruth puts it beautifully: “There are so many Low Carb / Carb free diets going around that it makes one think that we need to try and avoid them from our diets in order to lose weight.”
And it’s a real tough one. With the apparent success of these diets visible on celebrities, female friends and colleagues alike, it really does seem like cutting carbohydrates is the ticket to quick weight loss. And strictly speaking, yes, restricting your carbohydrate intake will help you lose weight. But in the long-term? It’s not healthy, it’s hard to maintain, and you can do serious damage your body.*
What are carbohydrates? Why do we need them?
Carbohydrates are found in grains, bread, rice, pasta, fruits, vegetables pulses and dairy products. They are chains of sugar molecules that your body breaks down into simple sugars, such as glucose. The glucose is then carried to cells and burned to product heat – the fundamental unit of energy. So, carbohydrates are main source of energy for physical exercise and many vital bodily functions (glucose also the sole source of energy for your brain!).
Why the stigma?
It’s a common misconception that carbohydrates are fattening - they actually contain less than half the calories of fat. But if you eat more than your body needs, the excess is converted to fat and stored. Unfortunately, the only way to use up any excess is to exercise! But there’s no great controversy here, it all comes back to that simple equation:
If calories IN is greater than calories OUT – you will gain weight
(regardless of whether you’re eating carbohydrates, protein or fat)
The bad press originated around refined, starchy foods like white bread, rice and potatoes, and sugary foods like biscuits and soft drinks. These foods are high GI, which causes your blood sugar levels to spike, and they can also be high in saturated fat. But unless you’re using a lot of energy, your body has to store all this as… you guessed it, fatty tissue.
What happens if you exclude carbohydrates from your diet?
A lack of carbohydrates means lower energy levels, and can cause feelings of lethargy and nausea. You may also suffer headaches, constipation and bad breath. Nice! If there isn’t enough glucose in your body (for example, because you’re restricting intake) then your body has to look for other sources of energy – it resorts to burning the protein in your muscle tissue. This leads to a loss in muscle mass and, if it continues for a long time, can result in death.
But most importantly, if you restrict carbohydrates in your diet, you also restrict all the other vitamins, minerals and antioxidants found in these foods. The nutrients in whole grains, fruits and vegetables protect against conditions such as heart disease and cancer!
Ok, ok, so what should I do?
It’s generally recommended that about half your daily calorie intake comes from good quality carbohydrates – that’s whole grain foods, fruits, vegetables, pulses and reduced-fat dairy products. (A diet without all these foods would be incredibly boring, don’t you think?)
The math behind it looks something like this:
Daily calorie intake = 2,000 calories
Daily carbohydrate intake = 1,000 calories
Converted to grams = 250 grams
You’ll find carbohydrates content in grams on most nutritional labels.
If you don’t fancy keeping a running tally of your carbohydrate intake (I certainly don’t), these simple suggestions should keep you covered:
- Have a serving of good quality, low GI whole grain food with every main meal (1 whole grain roll, 1 slice of wholemeal bread, medium bowl of porridge, 2 heaped tablespoons of brown rice, ½ a baked sweet potato, 2 oatcakes, etc)
- Make sure you’re getting 5 servings a day of fresh fruit and vegetables every day
- Choose low-fat dairy over fuller fat versions
Beans, lentils and chickpeas are all great sources of good quality carbohydrate, as well as protein and iron. (Veggies, take note!) They’re incredibly versatile ingredients and are often perceived as “lighter” meal options, so if you’re still worried about bringing back pasta and rice, why not start by basing your main meals around pulses instead? The BBC Get Cooking site is a fantastic resource for more information and recipe ideas.
I hope this information is helpful and, if you’re currently restricting carbohydrates, it’s made you think twice. Having a varied diet is fundamental to being healthy, carbohydrates included!
* NB restricting or eliminating carbohydrates is not the same as controlling carbohydrate intake, which is often required with diabetic diets.
December 20th, 2009 in
General health 1 Comment
Need a daily dose of nutritional info, healthy living tips, and so much more? Apples and Peanut Butter is now on Twitter. Follow @Apples_PButter.
Earlier in the week I wrote about immunity boosting foods. A poorly functioning immune system will quickly make itself known – lowered immunity can increase vulnerability to cold and flu bugs, as well as passing infections, and lead to digestive problems, fatigue, aching joints, muscle weakness and poor skin.
