"...ere the Winter Storms Begin"
(Part 2. Continued from "Harvest Nutrition" last month)
How can we protect ourselves, not only from the winter weather, but from the nasty bacterial and viral infections that seem so prevalent this time of year?
Storm Defences
Our first line of defence is the physical barrier between us and the outside environment, provided by our skin. At this time of year, with the harsher weather outside, and the drying effects of central heating indoors, skin condition can suffer and dry skin is a common problem. Several nutrients are important for skin health, including vitamins A, C and E and the minerals zinc and silicon. Crucially important for the structure and function of the skin, is sufficient intake of the omega 6 essential fats found in nuts, seeds and whole grains (including oats). A deficiency can lead to a 10-fold increase in moisture loss through the skin. Evening Primrose Oil provides a rich source of the omega 6 fat gamma linoleic acid (GLA) and this can be applied to the skin as well as taken internally as capsules. Hemp Seed Oil, now becoming more available, can be used as a salad dressing base and provides plenty of omega 6 oils (including GLA), along with some omega 3s as well.
Down the Tubes
The mucous membranes of the respiratory tract and gastro-intestinal tract also form part of this barrier and offer protection from what we may breathe in and what we may swallow. In order to keep these membranes healthy we need to drink plenty of water, and provide a nutrient dense diet (as discussed last month). Key nutrients are Vitamins A and E, zinc, essential fats and the amino acid L-glutamine (found in cabbage, and also converted in the body from other amino acids). Supporting the friendly bacteria in the ways discussed last time also helps to maintain the integrity of the gut wall.
Central Heating and Circulation
A properly working circulation system (i.e. the heart, plus the arteries, veins and tiny capillaries) is vital to ensure that fresh supplies of oxygen and nutrients can reach all parts of the body, and that toxins produced from fighting infections locally can be cleared away and eliminated effectively. Cold hands and feet may be a sign that the circulation is not functioning optimally. Once again, the importance of essential fatty acids comes to the fore. Without sufficient of these (and this time it's the omega 3s that are important), the red blood cells may not be flexible enough to squeeze down the very smallest of capillaries. Consuming omega 3rich oils such as flax seed oil also tends to boost the metabolism and seems to increase the warming effect of eating food. A tablespoon of Garlic Chilli Flax Oil on salad, or poured over cooked vegetables can really help to keep you warm in more ways than one.
Other Factors Affecting the Immune System
In addition to the health of the skin and mucous membranes, other factors which may help boost the immune system include taking a comprehensive multivitamin and mineral supplement daily, minimising stress and getting plenty of sleep. The herb Echinacea is very popular, and enhances immune function by boosting phagocytosis (the process by which invading bacteria or viruses are 'eaten up' buy the cells of the immune system). Garlic has antimicrobial properties and is often helpful in fighting off a cold. Shitake mushrooms and the skins of pears also contain polysaccharides which boost the immune system.
Conversely, sugar depletes the immune system so intake should be kept low and perhaps avoided altogether when fighting off an infection. Alcohol also impairs the ability of white blood cells to move into areas of infection
And if I still get a Cold?
Drink plenty of water and get as much rest as possible. Avoiding dairy produce for a while can help to reduce excessive mucous production and shorted the duration of the cold. Also avoid sugary foods and drinks (this includes fruit juice!), refined carbohydrates and alcohol.
Key nutrients are Vitamins A (or beta-carotene as in carrots and dark green, leafy vegetables) and C (fresh fruits, vegetables) and the mineral zinc (lean red meat, eggs, fish), all of which are directly anti-viral, as well as having several other functions which contribute to fighting infections. In addition to a multivitamin and mineral supplement, it is worth taking extra Vitamin C (1g or more per day) and zinc (15mg/day).
Hot stuff! For a sore throat, infuse a piece of raw chilli in a small glass of sherry for an hour or more, then sip slowly allowing it to coat the throat, where it will act as an anaesthetic.
Other kitchen herbs such as ginger and cinnamon are warming and comforting when added to a herbal tea (Echinacea would be a good choice).
Wishing you all a Merry Christmas and a Happy, Healthy year ahead.
Catherine Blount
Dip RAW/CNE, MBANT, MGNI
Catherine Blount is a Nutritional Therapist practicing in Earl Soham, Cambridge and Aldeburgh. She can be contacted on 0870 330 8560, or e-mail inside-out@thomlinson-blount.fsnet.co.uk
The information given in this article is provided in good faith and will be suitable for most people. Individual advice, based on your own case history, is offered in the context of a one-to-one consultation. Nutritional Therapy can be helpful for a wide range of health issues, particularly chronic conditions. Anyone with immediate or acute health concerns is advised to consult their GP in the first instance.