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Written by Julianne Taylor, Registered Nutritionist, Feel Fresh Nutrition
Have you ever wondered if your diet has an impact on inflammation?
We now have substantial evidence that what we eat does indeed impact inflammation(1), which can show up as inflamed joints, fatigue and achy muscles.
What is the inflammatory process?
Inflammation is a normal defence response that is triggered by damage (either through injury, infection, or toxic compounds) and plays a crucial role in the healing process. Inflammation can be acute or chronic. In acute inflammation, an infection or injury will trigger a fast onset of inflammation. Once the threat is dealt with, inflammation reduces, and we heal up. On the other hand, chronic inflammation persists indefinitely, like that seen in osteoarthritis or autoimmune disease.
The inflammatory response consists of two phases
The first phase - Onset
When tissue is damaged or infected, the damaged cells send out signals which bring white blood cells (leukocytes) to the area. These send out pro-inflammatory cytokines, chemical messengers made from proteins, and inflammatory eicosanoids, signalling molecules made from fatty acids, which increase blood flow causing redness, swelling, heat and fluid leaking into tissues. They also stimulate nerves causing pain. White blood cells fight the infection by devouring bacteria and virus-infected cells. The function of inflammation is to eliminate whatever is causing the damage, clear out damaged cells, and initiate tissue repair. This should be a natural and temporary response and an essential part of the healing process.
The second phase - Resolution
The resolution phase begins once the stimulus causing the damage has been removed. For example, the immune system cells have killed the germs causing infection, the inflammatory signals reduce and inflammation begins to cease. The inflammatory response must be actively stopped to reduce unnecessary damage to tissues. The macrophages (a type of white blood cell) change from being in a pro-inflammatory state to an anti-inflammatory state. The immune cells exit the scene. Beneficial anti-inflammatory cytokines and eicosanoids are produced and released. These are small molecules that send messages to cells. In this case, sending a message to cells to decrease inflammation as well as starting to repair and rebuild tissues(2).
Ideally, we need a short effective onset phase and then the strong anti-inflammatory resolution phase.
Chronic inflammation occurs when the trigger for inflammation continues. Macrophages and pro-inflammatory chemicals continue to stay in an area and resolution does not occur. The tissue affected becomes thickened and scarred over time. For example, chronic liver inflammation from fatty liver causes liver sclerosis.
Common factors that promote chronic inflammation are:
Ongoing mechanical stress, such as repetitive stress injuries, or an infection causing tissue damage
A persistent irritant; diet or environmental, such as smoking, allergens, polluted air or industrial chemicals
An autoimmune disorder, like rheumatoid arthritis, where the immune system mistakenly attacks healthy tissue as though it were foreign
A chronic infection like a virus that stays in the body
What role does diet play?
Food and nutrients counteract inflammation and facilitate healing in two different ways:
By reducing chronic inflammation resulting from metabolic syndrome
Supplying the nutrients required for a healthy immune response and then switching off inflammation and promoting healing
How to reduce chronic systemic inflammation
Systemic inflammation is chronic inflammation that is generalised. Inflammatory mediators are increased throughout the body at a low level all the time. This alters our ability to turn off inflammation properly and heal when we are injured.
Systemic inflammation is associated with metabolic syndrome, which includes high blood pressure, abnormal lipids (cholesterol), insulin resistance, high blood glucose (pre-diabetes and type 2 diabetes), and obesity, especially internal abdominal fat(3,4). Fat cells in obesity contain inflammatory immune cells that secrete inflammatory cytokines, chemicals that increase inflammation(5,6). In diabetes or pre-diabetes blood glucose levels are higher than ideal all the time, and the glucose bonds to proteins in the body. This changes the protein’s structure and function. Inflammatory chemicals are increased as HbA1c (average blood glucose) levels increase(7). You might have seen this on a blood test if you have been tested for diabetes. Over time high blood glucose damages small blood vessels that supply organs like the eyes, kidneys and nerves. High blood glucose also increases the damage in osteoarthritis(8).
Reducing body fat, and managing blood glucose will reduce chronic inflammation
Make some simple diet changes to lose weight, and manage your blood glucose
Fat and carbohydrates are the macronutrients that, when eaten in excess increase blood glucose and fat storage. This is exactly the combination of foods that has increased in the last 50 years of the obesity epidemic; highly refined starches and fats(9,10). Think about all the snack food and easy meals we grab; muffins, cake, cereal bars, savoury snacks, bakery products, pasta with creamy sauces, doughnuts, deep-fried foods, pizza, chocolate and ice-cream. Fat in these foods is often invisible. For example, a doughnut can contain around four teaspoons of oil, a small packet of French fries three teaspoons of fat.
A simple switch to unprocessed whole-food carbohydrates, primarily from colourful vegetables, fruit and fibre-rich starches like root vegetables, true whole grains and legumes will fill you up, digest slowly and thereby control blood glucose, as well as increase the nutrients in your diet.
Fat does not increase blood glucose. However, in excess, it gets tucked away in our fat cells. Fat eaten in its whole food form like nuts, seeds, egg yolks, and avocado is preferable as it is nutrient-rich and less easily overeaten.
To reduce hunger, while cutting calories, protein is your friend. Protein increases satiety more than fat or carbohydrates, by sending chemical signals to your brain where appetite is regulated. Protein is difficult to turn into fat. It also does not increase blood glucose. Eat a portion of protein at every meal, around a palm-size. Lean meat, poultry, fish, eggs, seafood, tofu, tempeh, or high protein yoghurts are good choices(11).
Protein is also essential for the healing process as all the cells in our body, including those in your bones, joints and muscles are made from amino acids, the building blocks of protein(12).
Nutrients that quell inflammation
The active process of switching off inflammation is done by anti-inflammatory mediators; cytokines and eicosanoids. Anti-inflammatory eicosanoids are made from the long-chain omega 3 fatty acids EPA and DHA(13,14). Long-chain omega 3 is found mainly in seafood, particularly oily fish like salmon, sardines, mackerel and tuna.
Australian studies show that 80% of us do not consume enough omega 3 in our diet(15). To make sure we get adequate omega 3 we need to eat oily fish at least 3 times a week or take omega 3 supplements. If you do not eat seafood or animal products, there are algae-based omega 3 supplements available. Quality is paramount when choosing an omega 3 supplement, as many off the shelf in New Zealand have high levels of oxidation and are poor quality(16). For people with high levels of inflammation, a daily high dose supplement is recommended(17). The upper limit is 3000mg of EPA plus DHA.
You may be aware that some plants sources, like flax oil, contain omega 3. However, this is in a short-chain form and is not able to be used to make the anti-inflammatory mediators until our body converts it to the active long-chain forms of EPA and DHA. Humans do not convert this well, which is why it is best to use EPA and DHA forms.
Polyphenols and antioxidants
Polyphenols are found in abundance in plant foods, and a number have been studied for their anti-inflammatory properties. Polyphenols reduce pro-inflammatory mediators and oxidative stress. They also slow joint damage in arthritis(18). Increase the polyphenols in your diet by eating a rainbow of plant foods, all the different colours are associated with different polyphenols. Specific foods to include are turmeric, garlic, green tea, olive oil, cocoa and berries(19). Aim for at least six fists or cups of colourful fruit and vegetables per day.
Micronutrients
All micronutrients (vitamins and minerals) are important for health, and we cannot build and repair our body’s tissues without the entire range of building blocks. Nutrient deficiencies impair a proper immune response to infection and slow our ability to heal. For example, magnesium deficiency(20) is associated with chronic inflammation, and deficiencies of vitamin K and D are associated with more severe osteoarthritis(21). A poor diet is associated with greater inflammation in rheumatoid arthritis, an autoimmune disease(22).
New Zealander’s diets are often deficient, with 25% deficient in zinc, around 30% have insufficient vitamin D levels, and in those with darker skin, up to 60% have inadequate vitamin D. Over one-third of males and half of females are deficient in selenium. For vitamin A, 23% of males and 12% of females are deficient(23).
A guideline to increasing nutrients in your diet
To get an entire spectrum of nutrients in your diet, ditch or decrease the highly processed foods and include:
Protein-rich foods, lean meats, poultry, eggs, and dairy, tofu, tempeh, a variety with seafood and shellfish at least three times a week. Aim for a palm-size at each meal. Bone broth or collagen is rich in certain amino acids that may help rebuild cartilage(24).
A rainbow of fibre-rich plant foods – legumes, lentils, true whole grains, colourful fruit and vegetables, mushrooms and seaweed. Aim for six fists or more of colour each day. Add plenty of herbs and spices, like ginger, garlic and turmeric.
Whole food fats; seeds, nuts, avocado, virgin olive oil, fish oil and egg yolks. Eat 1 -2 small handfuls of fat-rich food each day depending on your calorie needs.
Foods to ditch when fighting inflammation
Certain foods increase inflammation by either displacing nutrient-dense foods or supplying the building blocks of pro-inflammatory mediators.
As mentioned above – limit consumption of sugars and starches. You may need to be especially strict if you have prediabetes or diabetes. Think of removing white and beige foods – sugar, white grains, finely ground and processed flours and foods made from these.
Certain fats increase inflammation. Seed oils are high in the polyunsaturated fat omega 6, which is the building block of pro-inflammatory eicosanoids. The current western diet includes large amounts of omega 6 rich fat, as it is used widely in the food industry and in margarine. Seed oils high in omega 6 are safflower, sunflower and soybean oil. The imbalance of high omega 6 and low omega 3 tips our body towards inflammation. Using oils high in monounsaturated fats; olive oil, nuts and nut oils, avocado, and limiting processed foods will ensure you do not over-consume omega 6(25).
Fats used in deep frying vats, which are reheated many times, are especially damaging as they have high levels of oxidised and damaged fats, which increase inflammation(26). Avoid deep-fried foods in general.
Meats that are charred produce chemicals that are inflammatory. Slow-cooked or low heat cooking is preferable(27).
Supplements:
For those suffering from high levels of inflammation, supplementation can be a useful adjunct to diet. For example, certain plant extracts like curcumin reduce inflammation(28), as do higher levels of micronutrients like magnesium(20).
If you would like specific guidance for your situation, Julianne at Feel Fresh Nutrition would be happy to help.
References
Dawson III DR, Branch-Mays G, Gonzalez OA, Ebersole JL. Dietary modulation of the inflammatory cascade. Periodontol 2000. 2014;64:161-197. http://onlinelibrary.wiley.com/store/10.1111/j.1600-0757.2012.00458.x/asset/prd458.pdf?v=1&t=hvipxfq1&s=9e1b4cb47a5e3ed1065b9fa8f9242688c6fa4823.
Chen L, Deng H, Cui H, et al. Inflammatory responses and inflammation-associated diseases in organs. Oncotarget. 2018;9(6):7204-7218. doi:10.18632/oncotarget.23208
Monteiro R, Azevedo I. Chronic Inflammation in Obesity and the Metabolic Syndrome. Mediators Inflamm. 2010. doi:28964510.1155/2010/289645
Ellulu MS, Patimah I, Khaza H, Rahmat A, Abed Y, Sci AM. Obesity and Inflammation : The Linking Mechanism and the Complications. Arch Med Sci. 2016:851-863.
Hanauer SB. Obesity and visceral fat: A growing inflammatory disease. Nat Clin Pract Gastroenterol Hepatol. 2005;2(6):245. doi:10.1038/ncpgasthep0197
Thijssen E, Van Caam A, Van Der Kraan PM. Obesity and osteoarthritis, more than just wear and tear: Pivotal roles for inflamed adipose tissue and dyslipidaemia in obesity-induced osteoarthritis. Rheumatol (United Kingdom). 2014;54(4):588-600. doi:10.1093/rheumatology/keu464
Tessaro FHG, Ayala TS, Martins JO. Lipid Mediators Are Critical in Resolving Inflammation: A Review of the Emerging Roles of Eicosanoids in Diabetes Mellitus. Sorgi CA, ed. Biomed Res Int. 2015;2015:568408. doi:10.1155/2015/568408
Mendes AF, Rosa SC, Rufino AT, Ribeiro M, Judas F. Diabetes-induced osteoarthritis: role of hyperglycemia in joint destruction. BMC Musculoskelet Disord. 2015;16(S1):4-5. doi:10.1186/1471-2474-16-s1-s1
Kiecolt-Glaser JK. Stress, food, and inflammation: Psychoneuroimmunology and nutrition at the cutting edge. Psychosom Med. 2010;72(4):365-369. doi:10.1097/PSY.0b013e3181dbf489
Monteiro CA, Moubarac JC, Cannon G, Ng SW, Popkin B. Ultra-processed products are becoming dominant in the global food system. Obes Rev. 2013;14(S2):21-28. doi:10.1111/obr.12107
Stentz FB, Brewer A, Wan J, et al. Remission of pre-diabetes to normal glucose tolerance in obese adults with high protein versus high carbohydrate diet: Randomized control trial. BMJ Open Diabetes Res Care. 2016;4(1). doi:10.1136/bmjdrc-2016-000258
Quintero KJ, Resende A de S, Leite GSF, Lancha Junior AH. An overview of nutritional strategies for recovery process in sports-related muscle injuries. Nutrire. 2018;43(1):27. doi:10.1186/s41110-018-0084-z
Kohli P, Levy BD. Resolvins and protectins: Mediating solutions to inflammation. Br J Pharmacol. 2009;158(4):960-971. doi:10.1111/j.1476-5381.2009.00290.x
Uauy R, Valenzuela A. Marine oils: The health benefits of n-3 fatty acids. Nutrition. 2000;16(7-8):680-684. doi:10.1016/S0899-9007(00)00326-9
Meyer BJ. Australians are not meeting the recommended intakes for omega-3 long chain polyunsaturated fatty acids: Results of an analysis from the 2011–2012 national nutrition and physical activity survey. Nutrients. 2016;8(3). doi:10.3390/nu8030111
Albert BB, Derraik JGB, Cameron-Smith D, et al. Fish oil supplements in New Zealand are highly oxidised and do not meet label content of n-3 PUFA. Sci Rep. 2015;5(1):7928. doi:10.1038/srep07928
Kremer JM, Lawrence DA, Petrillo GF, et al. Effects of high‐dose fish oil on rheumatoid arthritis after stopping nonsteroidal antiinflammatory drugs clinical and immune correlates. Arthritis Rheum. 1995;38(8):1107-1114. doi:10.1002/art.1780380813
Shen CL, Smith BJ, Lo DF, et al. Dietary polyphenols and mechanisms of osteoarthritis. J Nutr Biochem. 2012;23(11):1367-1377. doi:10.1016/j.jnutbio.2012.04.001
Oliviero F, Scanu A, Zamudio-Cuevas Y, Punzi L, Spinella P. Anti-inflammatory effects of polyphenols in arthritis. J Sci Food Agric. 2018;98(5):1653-1659. doi:10.1002/jsfa.8664
Nielsen FH. Magnesium deficiency and increased inflammation: Current perspectives. J Inflamm Res. 2018;11:25-34. doi:10.2147/JIR.S136742
Thomas S, Browne H, Mobasheri A, Rayman MP. What is the evidence for a role for diet and nutrition in osteoarthritis? Rheumatol (United Kingdom). 2018;57:iv61-iv74. doi:10.1093/rheumatology/key011
Bärebring L, Winkvist A, Gjertsson I, Lindqvist HM. Poor dietary quality is associated with increased inflammation in Swedish patients with rheumatoid arthritis. Nutrients. 2018;10(10):6-13. doi:10.3390/nu10101535
Ministry_of_Health U of O and. A Focus on Nutrition: Key findings of the 2008/09 New Zealand Adult Nutrition Survey. 2011;Wellington.
Porfírio E, Fanaro GB. Collagen supplementation as a complementary therapy for the prevention and treatment of osteoporosis and osteoarthritis: a systematic review. Rev Bras Geriatr e Gerontol. 2016;19(1):153-164. doi:10.1590/1809-9823.2016.14145
Simopoulos AP. The omega-6/omega-3 fatty acid ratio: health implications. OCL - Ol Corps Gras, Lipides. 2010;17(5):267-275.
Perumalla Venkata R, Subramanyam R. Evaluation of the deleterious health effects of consumption of repeatedly heated vegetable oil. Toxicol Reports. 2016;3:636-643. doi:10.1016/j.toxrep.2016.08.003
Hoffman R, Gerber M. Food processing and the mediterranean diet. Nutrients. 2015;7(9):7925-7964. doi:10.3390/nu7095371
Ravalli S, Szychlinska MA, Leonardi RM, Musumeci G. Recently highlighted nutraceuticals for preventive management of osteoarthritis. World J Orthop. 2018;9(11):255-261. doi:10.5312/wjo.v9.i11.255
Written by Vanessa Tregoning, Student Dietitian and Intern with Feel Fresh Nutrition
Are you feeling tired? Difficulty concentrating? Irritable? Dizziness? Feeling cold?
These are just a few of many common symptoms that are associated with iron deficiency (1). Understanding what iron does in our bodies, what deficiency can look like and how to prevent it can help you stay healthy.
What is iron?
Iron is an essential mineral that has plays vital role in supporting health and wellbeing. Its main functions are:
To transport oxygen around the body – Every cell in the body needs oxygen. Iron in the haemoglobin of red blood cells helps with this by allowing oxygen to be carried from the lungs to the rest of the body.
Enables a healthy, functioning immune system – Adequate iron stores are dependent on a well functioning immune system. If iron stores are low, your body may be more prone to infections as the cells who are responsible for fighting infections rely on adequate iron stores.
Providing adequate energy – Iron is needed for the chemical reactions that occur in your body to turn food into energy (2).
What is iron deficiency?
When insufficient iron is received by the body, iron deficiency can result. Without enough iron, the body cannot produce enough haemoglobin to carry oxygen around the body, nor cannot it produce enough of the cells that are responsible for fighting off colds and infections. Low iron also affects the amount of energy being produced from food. As a result, iron deficiency can leave you feeling short of breath, more prone to infections and constantly tired or fatigued.
Unfortunately, iron deficiency is one of the most common micronutrient deficiencies in the world, affecting 30% of the world’s population (3).
8 out of 10 toddlers don’t meet the recommended daily intake for iron (4)
At seven months, a baby needs more iron than their dad (2)
14% of children under the age of two are iron deficient 5()
Over 1/3 of teenage girls don’t achieve their daily iron requirements (6)
1 in 14 New Zealand women are low in iron (6)
So where can I get my iron from?
There are two forms of iron found in foods – haem (usually from animal foods) and non-haem (usually from plants, but also found in animal foods) iron sources. The body absorbs haem iron easier than non-haem.
Haem iron food sources
Beef, lamb, pork, venison, liver, kidney, poultry, oysters and mussels.
Non-haem iron food sources
Bread, fortified breakfast cereals, beans, lentils, eggs, nuts, fruit and vegetables.
Top tips to improve iron intake
Eat your veggies. Eating meat with plant foods (vegetables, wholegrains, legumes, fruit) can help the body absorb more non-haem iron by up to four times! (2)
Get your Vit C. Vitamin C can help the absorption of haem and non haem iron from a meal into your body. Vitamin C rich fruit and vegetables such as capsicum, broccoli, cauliflower, tomato and citrus can be paired with your haem and non-haem iron foods to increase absorption.
Not all iron is created equal. As mentioned, iron is available in two forms in food – haem and non-haem. Haem iron sources in animal foods are better absorbed by the body (15-35% absorbed) than non-haem sources (2-20%). When choosing non-haem iron sources choose good quality sources such as dark green leafy vegetables (spinach and broccoli), legumes (lentils and soybeans), grains (quinoa and brown rice), nuts and seeds.
Keep meals tannin free. Tannins in tea (and to a lesser extent coffee) can reduce the amount of iron we can absorb from food. Try to drink tea and coffee between instead of with meals.
Don’t just pop pills. Iron supplements should only be taken under medical supervision. In the long term, food sources of iron are the safest and healthiest way to maintain iron levels. Frequent use of iron supplements can interfere with the absorption of zinc, copper and calcium.
Be extra iron smart if you’re at risk. Infants, women during their reproductive years, teenagers, pregnant and breast feeding mothers, athletes and very active people, vegetarians/vegans and the elderly are all at high risk of being iron deficient (7). If you’re in one of these groups and are feeling some of the symptoms of iron deficiency, it might be a good idea to have your levels tested.
If you have ongoing concerns about your health contact your GP or for tailored nutrition advice book a chat with our team at Feel Fresh Nutrition.
Mayo Foundation for Medical Education and Research, (MFMER). Iron Deficiency Anaemia. (1998-2020). Retrieved from Mayo Clinic.
National Health and Medical Research Council (NHMRC). (2006). Nutrient Reference Values for Australia and New Zealand including Recommended Dietary Intakes. Canberra: NHMRC, Wellington: Ministry of Health.
World Health Organisation. (2020). Micronutrient Deficiencies . World Health Organisation. Geneva: Switzerland. Retrieved from WHO.
Wall, CR et al. (2008). Ethnic variance in iron status: is it related to dietary intake? Public Health Nutr 12 (9):1413-1421.
Grant, CC et al. (2007). Population prevalence and risk factors for iron deficiency in Auckland, New Zealand. J Paediatr Child Health 43: 532-538.
University of Otago and Ministry of Health. (2011). A Focus on Nutrition: Key findings of the 2008/09 New Zealand Adult Nutrition Survey. Wellington: Ministry of Health.
World Iron Awareness Week. (2020). Retrieved from Iron Week.
Noticing changes in your body as you approach menopause? Kimberley shares some advice on how to navigate through these changes.
Written by Kavneet Kaur Registered Nutritionist, Feel Fresh Nutrition
With all the added worries and concerns that COVID-19 has brought to our everyday lives, taking good care of our mental health has never been more important. Some NZ scientists have already predicted a rise in post-traumatic stress disorder (PTSD) as an aftermath of the virus1. Stress and diet have a complex interplay with each other and it’s evident that someone eating a healthy, balanced diet is going to have far less impact on their health under stressful situations than someone eating a poor diet. As is the case with other health concerns, the right kind of food choices can have a healing impact on our bodies in these challenging and difficult times as well.
THIS ARTICLE HAS BEEN WRITTEN FOR OUR FRIENDS AT SOUTHERN CROSS.
THE FULL VERSION CAN BE FOUND ON THEIR SITE, STAYINGWELL.
STAYINGWELL IS A FREE SOUTHERN CROSS WELLNESS GUIDE TO STAYING STRONG, ACTIVE AND ABOVE ALL HEALTHY.
Written by Danijela Unkovich, Registered Nutritionist, Feel Fresh Nutrition
Over the last few months, the world has changed dramatically. Our lives, often entrenched in routine and habit, have, for many, flipped on their heads.
This flip may be impacting eating habits too - if so, you’re not alone! With changes to the daily routine, little ones at home 24/7, a recommendation to shop less, understandable stress and anxiety, and possibly a busier household; we might be struggling to find a routine and our usual kitchen groove.
In difficult times that are outside of the norm, it’s important to meet ourselves where we’re at, go easy and try our best to adapt accordingly where possible. Your day-to-day has likely changed - this may call for flexibility on how things are usually done.
Here are some ideas for shopping and meal planning for your household, which might help things work a bit easier on the kitchen front. Not all may be relevant to your situation - so take what’s needed:
THIS ARTICLE HAS BEEN WRITTEN FOR OUR FRIENDS AT SOUTHERN CROSS.
THE FULL VERSION CAN BE FOUND ON THEIR SITE, STAYINGWELL.
STAYINGWELL IS A FREE SOUTHERN CROSS WELLNESS GUIDE TO STAYING STRONG, ACTIVE AND ABOVE ALL HEALTHY.
Written by Michaela Johnstone, Nutritionist, Feel Fresh Nutrition
Moving into heightened alert levels brought many different challenges for New Zealanders, not least how to maintain a balanced and healthy lifestyle. The rapid change of pace we’ve all experienced is bound to impact on our physical and emotional health. Nutritionally speaking, isolation brought a great opportunity for those of us wanting to improve our health and work on our relationship with food. Why? Because it gave many of us more time to spend planning, preparing and enjoying our meals and snacks each day! So we decided to have our nutrition experts at Feel Fresh Nutrition compile their top tips for eating well – and offer up some healthy habits which can be incorporated into your lockdown routine – and beyond.
THIS ARTICLE HAS BEEN WRITTEN FOR OUR FRIENDS AT SOUTHERN CROSS.
THE FULL VERSION CAN BE FOUND ON THEIR SITE, STAYINGWELL.
STAYINGWELL IS A FREE SOUTHERN CROSS WELLNESS GUIDE TO STAYING STRONG, ACTIVE AND ABOVE ALL HEALTHY.
Written by Julianne Taylor, Registered Nutritionist, Feel Fresh Nutrition
Our extended summer of spectacular sunny days appears to be finally coming to a close. And as if the chillier weather alone wasn’t enough to signal it’s time to shore up our immune systems – switching from salads to comfort food like soups and casseroles – the massive global changes we’ve seen recently would seem to seal the deal.
Yes, we’re all in the same boat to some extent, dealing with uncertainty and adapting to a very different world. Which also makes now a great time to give some thought to how we each support our own personal wellbeing. After all, taking control and taking action is a great way to curb the anxiety and stress that inevitably comes with these troubled times.
Feeling on top of things mentally and being your best self physically will not only give you something to focus on over the next few weeks, it will also help your body to cope with the challenges that change brings. In other words, boost your immune system.
So in order to understand how important the role food plays in supporting our wellness, let’s first take a look at how our immune system protects our body.
This article has been written for our friends at Southern Cross.
The full version can be found on their site, StayingWell.
StayingWell is a free Southern Cross Wellness guide to staying strong, active and above all healthy.
Photo by Analise Benevides on Unsplash
Ideas for healthy entertaining!
Tips and tricks for eating healthier when dining out!
Tips and ideas for preparing healthier lunchboxes!
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Breakfast - the morning meal that ‘breaks-the-fast’. Our first bite of a day can make a big difference to energy, concentration, memory and mood. Today we’re sharing some of our favourite breaky ideas!
Is drinking coffee part of your daily grind? While one of the most common beverages in the world, in excess this caffeine-rich drink might cause problems for some. In today’s blog we explore caffeine!
One of the easiest ways to keep gluten-free is to prepare food at home yourself, whenever you can. This way you know exactly what’s in it! Today where sharing some of our favourite gluten-free recipes.