Page 34 - Sandgate Guide April – May Issue
P. 34

Provided by Alison Jones, Clinical Nutritionist, Indulgent Wellbeing
As we move into the cold and flu season along with the Coronavirus, which is already upon us, it is important to give your body the nutrients it needs to improve your immune system and keep yourself healthy. The best way to do this is through your diet and lifestyle, by eating nutrient rich meals that feed both your body and soul. There is nothing better than the smell of a slow-cooked stew or the waft from a simmering soup. Here is some advice to help you through:
 1 Eat a wide variety of seasonal fruits and vegetables – organic or spray free is best.
By eating a colourful array, you are accessing a greater range of vitamins and minerals, which are essential to getting your body ready to fight any nasties that may try to enter.
2 Add fresh garlic to your meals – it contains an immune boosting compound called
allicin, which helps fight off infections.
3 Ginger and turmeric are anti- inflammatories, and ginger also helps with
nausea. They both add a wonderful flavour to a stir fry, curry or even a smoothie.
4 Leafy greens, citrus and the capsicum family – they all have great levels of vitamin
C. Natures immune boosting super star and so easy to consume through food.
5 Fermented foods – with 70% of the immune system residing in our gut, it’s
a good time to increase intake of fermented foods, such as natural unsweetened yoghurt, homemade sauerkraut, kombucha and kefir.
6 Nuts and seeds are an easy way to increase levels of zinc, vitamin A and E, which are
all very important nutrients for the immune system. They also contain magnesium, which aids greatly with anxiety, that the risk of illness can bring.
7 Exercise promotes good circulation, reduces inflammation and more
importantly, reduces stress and anxiety levels.
9 Bone broth can be made and frozen then added to soups, stews and even spaghetti
bolognaise. This not only adds to the flavour, but greatly increases the nutrient content.
10 Keep up your fluid intake – Fluids are essential for your immune system’s
transport system, oxygenation of blood and the removal of toxins and that’s just the start.
11 What happens if you become unwell? Why not cook double the amount when
preparing a meal, and freeze the leftovers so that if you do fall ill you have a healthy meal on hand.
12 Remember, a home cooked meal is more than food. It is the power of
connection, building of memories and the joy of being together. Take care of yourselves, Alison.
 Vitamin D – low levels can increase our
susceptibility to infection. Vitamin D is synthesised on the surface of your skin so exercise and vitamin D go hand in hand. Just be careful not to get burnt.
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