Tag: health benefits

MENTAL HEATLH, SUPERFOODS

Immuno-Boosting Combinations

Quirkalicous

Our immune systems are complex defence networks comprising many cells, proteins and processes that work to protect our bodies against any infection and diseases. It keeps a record of every germ ever defeated so that it is able to recognise and destroy the microbe quickly if it enters the body again. To work optimally, it requires balance and harmony.

Therefore, our first line of defence is a healthy lifestyle with good, regular nourishment.

Due to the closely linked relationship of mind and body, it is important to consider the relationship between stress and immune function and try incorporate foods and supplements to work on these simultaneously.

Below are a few items that when combined provide a powerhouse of nutrients to battle any cold, flu or bacteria. They can be incorporated into any food or consumed as a tea.

GINGER
The unique fragrance and flavour of ginger come from its natural oils, the most important of which is gingerol. This is what is responsible for most of its medicinal properties and has powerful anti-inflammatory and antioxidant effects which help strengthen your immunity and reduce stress, prevent cell damage, fight off a number of chronic diseases like high blood pressure, heart and lung diseases, fights germs, illness, inflammation and cancer-causing molecules, all whilst promoting healthy ageing.

Inhaling the steam from freshly made ginger root tea may also assist in relieving nasal congestion and other respiratory issues from the common cold or environmental allergies.

Ginger works as a powerhouse detoxifier, helping remove unwanted chemicals from your body, and neutralizing unstable molecules known as free radicals from the kidneys thus preventing the formation of kidney stones.

It is also known to treat chronic indigestion, suppress your appetite, and keep your metabolism at its best.

LEMON
Freshens your breath, boosts your immunity, improves your skin, aids in digestion, may support heart health, and weight control among many other benefits. They are high in vitamin C and fiber.

Lemons may also help prevent kidney stones due to their citric acid content. The citric acid works by increasing urine volume and increasing urine pH, thus creating a less favourable environment for kidney stone formation.

Due to the fact that vitamin C and citric acid assist in the absorption of non-heme iron from plants, lemons are also thought to prevent anaemia.

TURMERIC
Turmeric contains the active compound curcumin which has many scientifically-proven health benefits such as the potential to prevent heart and liver disease, reduce cholesterol, alleviate PMS symptoms, aid in gastrointestinal diseases, Alzheimer’s and cancer. It is also a potent anti-inflammatory and antioxidant and therefore helps to fight off a variety of viruses including herpes and the flu, among many other things.

Honey
Raw, unpasteurised, honey has long been used as a folk remedy throughout history and has a huge variety of health benefits and medical uses such as antibacterial and antifungal properties, digestion and gut health, immunity boosting, antioxidants, in its use for sore throats and to heal wounds.

Garlic
Garlic has been used throughout history for its medicinal properties. It is known to combat sickness, common colds, infections, reduce blood pressure and improve cholesterol levels reducing the risk for heart disease.

Green Tea
Contains powerful antiviral and anti-inflammatory properties therefore boosting the immune system and preventing various ailments such as cancer and coronary heart disease among many others. It also reduces the effects of free radicals and prevents inflammation caused by extensive exposure to UV sunrays.

All the above are prefect for incorporating in to your every day diet to alleviate a variety of ailments whilst boosting your immune system.

MENTAL HEATLH, SUPERFOODS

Let’s Chat About Stress Busting Foods

Quirkalicous

Stress is everywhere, affects us all, and means different things to different people. Where one thing may cause stress in one person, it may be of little concern to another. There are some people better able to handle stress than others and not all stress is bad.

It is a natural physical and mental reaction to life experiences, and is the body’s reaction to harmful situations, whether real or perceived.

When you feel threatened, your nervous system, primarily your hypothalamus sends a signal to your adrenal glands instructing them to release the stress hormones adrenaline and cortisol, which stimulate the body for emergency action, allowing you to act in a way to prevent injury… your heart beats faster, muscles tighten, blood pressure rises, your breathing quickens, and your senses heighten. This reaction is known as “fight-or-flight,”.

While a little stress may actually be beneficial, too much stress can have adverse effects, wearing you down making you sick, both mentally and physically, and is known to affect all systems of the body including muscles, respiratory, cardiovascular, endocrine, gastrointestinal, nervous and reproductive systems.

Stress can affect all aspects of your life such as your body, your thinking ability, emotions, and your behaviour. There is no part of you that is immune to the effects of stress, but due to the fact that each one of us handles stress differently, our symptoms may vary.

With acute, momentary stress, your muscles tighten all at once and then release when the stress passes. In chronic conditions whereby the stress has not passed, the muscles are left in a more or less constant state of tension which leads to a number of triggered reactions else where in the body, such as tension-type headaches and migraine headaches which are known to be associated with chronic muscle tension in the shoulder, neck and head region. Musculoskeletal pain in the low back and upper extremities have also been linked to stress.

With regard to the gastrointestinal aspect, environmental causes have been seen to be the determining factor in a large percentage of cases. This could be due to the fact that once the stress hormones are released, they direct more oxygen and blood to the brain and muscles thus depleting the gut of them and affecting both the systemic and gastrointestinal immune and inflammatory responses allowing for disorders such as diverticulitis, inflammatory bowel disease (IBD), irritable bowel syndrome (IBS) and other functional gastrointestinal diseases, food antigen-related adverse responses, peptic ulcer and gastro-oesophageal reflux disease (GERD) to occur.

The physiological effects of stress on the gut include alterations in gastrointestinal motility, an increase in visceral perception, changes in gastrointestinal secretion, an increase in intestinal permeability, negative effects on regenerative capacity of gastrointestinal mucosa and mucosal blood flow, and negative effects on intestinal microbiota.

Foods can help subdue stress in a number of ways….

All carbohydrates increase levels of serotonin, a mood-enhancing chemical that decreases anxiety and stress, whilst increasing happiness, and mood. Therefore, comforting foods, such as a warm bowl of porridge (oats) is perfect, but for a steadier release of this hormone, whole grains are better as they digest slower. Other foods that also increase serotonin levels naturally are pineapple, salmon, eggs, nuts & seeds, turkey & poultry, tofu, soy, milk and cheese.

Certain foods can reduce the levels of cortisol and adrenaline stress hormones, thus consequently reducing the effect of stress, such as asparagus, low-fat milk, cottage cheese and fruit, almonds and walnuts, tuna, blueberries, green tea, whole grains, salmon, bananas, pears, and at least 70 percent dark chocolate (as one to two ounces per day can significantly improve mood and mood chemicals)

Other foods and supplements that can help combat stress are as follows;
– Vitamin C, found in kiwis and oranges, reduce the levels of stress hormones while strengthening the immune system.
– Magnesium, found in spinach, soybeans and salmon. Too little magnesium may exacerbate headaches and fatigue already caused by stress.
– Omega-3 fatty acids, found in fish such as salmon and tuna
– Potassium, found in avocados and bananas

A healthy diet can help counter the impact of stress by boosting the immune system and lowering blood pressure.