Tag Archives: Immune System

February 1, 2021

DIET VS EXERCISE #1: IMMUNITY.

Whatever your ambitions for the year ahead, working out and eating well will always be sound strategies. But which is more effective? Here is a look at the benefits of each on your immune system.

Your immune system can be compromised by a range of factors, from age and obesity to smoking. But it can also be strengthened.

The effect of exercise on immunity is dependent on dosage. There is a theory that intense training – for a marathon, say, or CrossFit – temporarily suppresses the immune system, leading to an ‘open-window’ of heightened infection risk in the hours afterwards. However, recent research suggests that this only applies to pro athletes with six-hours-a-day schedules.

Research shows that a bout of moderate-effort exercise can help the immune system to sweep up pathogens. If your training is more professional, further studies show that increasing your intake of carbs and polyphenol-rich berries and veg can help to offset any damage.

Following a Mediterranean diet – rich in healthy fats and plant-based foods – will boost the microbiome diversity in your gut, while prebiotic foods promote the growth of healthy bacteria.

The decider:
Diet

November 2, 2020

WHY VITAMIN D MATTERS.

It’s the workhorse vitamin, reinforcing your bones, bolstering your immune system and easing harmful inflammation.

The latest evidence suggests that vitamin D may reduced respiratory infections, autoimmune diseases and even your risk of dying from cancer.

The NHS suggests that between March and September, you’re probably getting plenty from the sun – but after that, you’re at risk of deficiency.

If this is severe, you could develop symptoms such as muscle weakness, fragile bones and bone pain.

Aim to take 1000 IU (international units) each day. While 600 IU is enough to avoid deficiency, a little more may help you build up your blood level of vitamin D, so you can unlock its full disease-preventing potential.

Enzymes in your skin can convert UV rays into vitamin D, but the amount generated depends on your skin colour, where you live and the time of year. So, seek it out in food. Canned salmon (716 IU in a serving) and cooked trout (648 IU) will push you towards the goal. A portobello mushroom contains 316 IU, a glass of milk has 100 and an egg has about 40.

Prioritise these foods rich in vitamin D, as they also carry other disease-preventing benefits. However, taking a supplement will ensure you hit your IU target.

October 5, 2020

70% OF OUR IMMUNITY IS IN THE GUT.

The best way to build immunity defense is with a healthy and nutritious diet. 50% of the food we consume in the Western World is processed, meaning somewhere down the line in its production, it has been chemically or mechanically altered. 

Consuming these foods regularly is a dietary regime that can lead to a whole host of health complications, not least making us more vulnerable to experiencing regular colds and flu. 

Many people are turning their focus towards more plant-based and whole-food diets that are far kinder to our bodies. 

If you are a Vegetarian or Vegan, note that many meat substitutes are in fact also processed food, so try and get your protein from more natural sources such as lentils, beans and oats. 

Try and also consume ingredients such as garlic, ginger and turmeric, all of which possess properties that can help the body’s immune system feel boosted and stronger, keeping you from getting ill.

January 23, 2017

WHAT’S BETTER: STARVE OR FEED THE FLU?

fruitveg

The verdict: keep eating.
New research found that when mice had the flu, feeding them up helped them to recover. Your immune system needs fuel to fight viruses, so give it some TLC and eat little and often. Think antioxidant-rich, fruit and veg packed smoothies and soups.

January 11, 2016

FOOD FACT: PUMPKIN SEEDS.

Pumpkin_seeds

  • Pumpkin seeds are high in zinc, which is good for the prostate and building the immune system.
  • They also contain fatty acids that kill parasites.
  • Raw pumpkin seeds contain essential fatty acids and beneficial proteins.
  • For maximum nutritional benefits, seeds should be eaten raw.
November 13, 2015

FOOD FACT: KALE.

Final Artwork

  • Kale eases lung congestion and is beneficial to the stomach, liver and immune system.
  • It contains lutein and zeaxanthin, which protect the eyes from macular degeneration.
  • It also contains indole-3-carbinol, which may protect against colon cancer.
  • Kale is an excellent source of calcium, iron, vitamins A and C, and chlorophyll.