Winter 2009 Newsletter.

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Hi again everyone,

Xmas is well and truly over and the New Year has certainly started with some exciting weather and more to come or so I'm told! I hope you're all managing to keep warm and well during this cold weather but if you're struggling then read on to get some tips on how you might improve things for yourself.

The average person catches between 2 to 4 colds a year and will succumb to flu at least once a year. You can take a variety of medications that may help relieve your symptoms or you can take the natural approach. Colds and flu will take longer to get over if your immune system is low.

The excesses of Christmas, too much alcohol, smoking and refined food can cause a toxic overload which stresses the body and lowers your ability to fight off these infections. When you take over the counter remedies to alleviate symptoms, you are not only adding more toxins to the body but you are also setting yourself up for problems in the future. The use of medications for colds and flu means that viruses become resistant. This is why the ‘common cold' seems to get worse each year.

Your immune system is by far the most complex yet remarkable system within your body and its role is to protect you from invading organisms, so the best way to tackle infections of any kind is to boost your in built ‘defence' mechanism. If you suffer from colds and flu fairly frequently this indicates lymphatic congestion in the body and that you may benefit from cleansing your lymphatic system which plays a core role in your body's immune system. One of the important functions of the lymphatic system is to help with the removal of wastes from the body. Two easy ways to get the lymph moving are through exercise and dry skin brushing. Lymphatic cleansing herbs such as cleavers and pokeroot will help to cleanse the lymphatic system and flush out toxins that have accumulated in the lymph.

The strength of your immune system is dependent on nutrients absorbed from the food you eat. However, if your diet is deficient in fresh organic fruit and vegetables, nuts, seeds and wholegrains, then it is unlikely you will be getting all the nutrients you require to build up your immune system. Therefore short term use of supplements is ideal whilst you improve your diet. Aim to eat foods that form the colours of the rainbow as this will ensure you are obtaining a wide variety of nutrients.

Stress is one of the biggest factors that can impact on your immune system and is well worth thinking about if you feel your immune system could be low and is something I had to look at myself recently as I too succumbed to the flu. I realised that I had been working quite hard and feeling a bit stressed which eventually took its toll. I'm glad to say that with some rest, plenty of nutrient dense foods and dealing with the source of stress I soon bounced back.

When you get a virus, speed is crucial - if you feel remotely like you are going down with something - get your nutrients and supplements in fast as viruses can come on very quickly. A virus can replicate every 20 minutes and can soon take hold! How effective these are depends on the individual, i.e. how run down you are and the severity of the virus itself. Even more important is to build your immune system to help prevent illness in the first place. Healthy people who get ill, don't stay sick very long and their symptoms aren't as intense.

Herbs and supplements to ease colds and flu

Antioxidants
Antioxidants such as vitamin A, C, E, Zinc and Selenium help fight off free radicals (molecules that can damage cells e.g. from smoking or fried foods) and keep your immune system strong. Vitamins and minerals work synergistically – e.g. Vitamin C combined with vitamin E has a higher antioxidant effect so the wider variety of foods you can eat the more effective they will be. Foods high in antioxidants include Berries, broccoli, tomatoes, avocado's, garlic, spinach, sweet potatoes and wholegrains so try and include these as much as possible.

Quick tips - Stir raspberries into live organic vanilla yogurt, add whole blueberries to smoothies or juices, or dress up sliced strawberries with a little honey, balsamic vinegar and black pepper.

Quick Tips : Stir chopped, fresh spinach and crushed walnuts into steamed brown rice, or combine baby spinach leaves with celery, avocado and cucumber and toss with olive oil and lemon juice to make a tasty green salad.

For more recipe ideas like - sweet potato soup or juicing visit my website – www.seekingbalance.co.uk

Oregano oil

Wild Oregano has been found to be one of the most significant immune boosting plants that has been tested. The benefits of Oregano do not stop at boosting the immune system. It is possibly the most powerful antibiotic, antiviral and antifungal natural remedy that is available and is one of my most favoured remedies.

Put 5-6 drops of wild oregano oil in a little water and gargle before swallowing. I usually find this really effective if I feel a sore throat or cold coming on. Taking some Oregano oil along with an early night and plenty of rest usually does the trick for me. Taking a couple of drops each day as a maintenance dose will help to ensure your immune system is able to fight off these infections easier – for more info visit – www.oliveleaf.co.uk

Probiotics
When we think about immunity we often forget about our gut. Seventy per cent of our body's immune system is in the gut, so keeping it healthy is crucial. Probiotics or (good bacteria) as they are sometimes known, help to boost our immune function.   They alter the balance of microflora in the gut by inhibiting the growth of harmful bacteria and favouring those which aid digestion and promote a healthy immune response to infection.

They are also useful to repopulate the digestive tract if you have had to resort to taking antibiotics as this may have upset the delicate balance of flora in the gut and will help to re-dress this balance. (research has shown they can also prevent up to 50% of the infections that are common after antibiotic use.) Choose a reliable product from your local health shop that contains acidophillus and lactobacillus.

Garlic
Garlic is a potent immune system stimulant and a natural antibiotic. The versatility of garlic is amazing. Studies have found that garlic has antimicrobial, antiviral, antifungal, and antiprotozoal (from parasites) properties. Try soothing garlic soup at the first signs of a cold, or add lots of garlic to vegetable soups. Add a couple of cloves of garlic at the end of cooking to a comforting stew or casserole this way you won't lose any of the active ingredient – allicin, which is destroyed by too much cooking. Go for fresh garlic - it's likely to be more effective than supplements.

Echinacea
Otherwise known as purple coneflower, this herb is thought to have amazing properties that stimulate the immune system.

N.B. It should not be taken on a continuous basis as it appears to lose its effectiveness. The maximum length of use should be 8 weeks in one stretch then take a break from it. You can buy it in a tincture, drops or in tablets. I prefer the tincture as it's more potent.

Hygiene
One of the most important factors in preventing flu and colds is hygiene. Contrary to popular belief, viruses are not usually airborne. The two main ways they spread are: firstly, if someone who is infected sneezes or coughs and you come in contact with the virus in the air; and secondly, if you touch an object which may have the virus and you then touch your eyes, mouth or nose so always ensure you are meticulous about washing your hands.

Fluids

Drinking plenty of fluids is essential if you have a cold as you can easily get dehydrated. A soothing drink I find helpful is a slice of lemon, tsp of honey and some grated ginger in a cup of hot water. This will help to ease any congestion.

A gargle made from fenugreek seeds is very effective for sore throats. To make this gargle, simmer two tablespoons of fenugreek seeds for half an hour in a litre of water and then set aside to cool. The entire quantity should be used the same day as a soothing gargle.

Lifestyle Changes
Simple changes such as deep breathing, exercise (dancing, swimming, brisk walking, playing, sports), decreasing refined and processed foods, losing weight, stopping smoking, reducing stress and decreasing alcohol will help keep your immune system in tip top condition.

The key to good health depends on what you put into your body. If you eat nutrient dense foods, drink filtered water, incorporate some simple lifestyle changes, your body will self heal allowing you to enjoy life to the full! Enjoy!

Whats On

I am working on a series of talks called – Why Can't I Lose Weight?

There are a number of factors leading to the inability to lose weight, and the calories in vs. calories out theory is only one of them.  Nutritional therapists generally don't ‘treat' weight as a discrete condition, but regard it as a symptom of some imbalance in the body.  I will be discussing a number of blocks to weight loss that I have come across in the course of my practice, outlining strategies for coping with these blocks.

If you are interested in attending one of these talks then please e-mail me registering your interest and I will let you know the dates of the nearest venues to you in the near future.

may@seekingbalance.co.uk

If you have any events with a holistic connection happening near you, that you would like me to include in my next newsletter then e-mail me with the details and I will happily include it.

Feb Promotion

Recommend a friend or family member for one of my consultations or allergy test and receive £5. Offer ends March 1st 2010.

If you would like to subscribe to my free newsletter then click on the subscribe button on the home page of my website.

Health and happiness

May Lauder