Theoretically, if regular eating habits are good and diet varied and balanced there should not be a need for supplementation. However, when illness occurs, or lifestyle demands of modern living affect eating habits and with the prolific rise in consumption of processed foods it is no surprise that symptoms associated with poor digestion in all age groups are on the rise. The NHS has produced a basic Eatwell Guide (NHS Website) that shows how much of what we eat overall should come from each food group to achieve a healthy balanced diet. To support NHS advice the more individually focused holistic approach of Nutritional Therapy raises guidance from basic to best. Best practice reflects individual face to face consultations with the aim of searching for underlying causes whilst treating symptoms. Recognised, but not exclusive causes of poor digestion include shock or trauma (physical or emotional), diagnosed conditions, prescriptive medications, viral or bacterial infections or poor eating habits. Symptoms may include diagnosed conditions such as indigestion, heartburn, acid reflux and IBS. Patients contact me as a professional registered complementary practitioner usually via “word of mouth” recommendations and since qualifying in 1991 my knowledge, skills and experience has grown to provide a truly holistic model of helping that integrates a range of modalities that when used in conjunction with a good dose of common sense may produce positive outcomes. At consultation, taking a case history noting diagnosed conditions, medications and life events, listening to symptoms and asking relevant questions often reveals behavioural patterns. The most common being linked to a stressful lifestyle such as skipping breakfast or eating lunch on “the move”. Discovering How a patient eats is just as important as What they are eating when creating an individual eating plan. Requesting patients complete a food diary for up to 7 days prior to appointment and bring it along on the day informs and empowers patients to make changes. Nutritional guidance suggests daily input of 15% proteins, 60% carbohydrates, 25% fats plus vitamins and minerals, these figures are guidelines only and during winter months when the risk of infections is highest and considering individual needs it may prove beneficial to supplement the diet to boost resilience and immunity. Proteins, Carbohydrates and Fats are familiar terms, Vitamins and Minerals may need further explanation. Vitamins are divided into two groups 1. Water soluble B’s C (absorbed by the intestine and carried in the blood to nourish tissues) and 2. Fat soluble A D E K (absorbed in intestine and carried by lymphatic system to maintain the structure of cell membranes) without the 18 known minerals required for maintenance of our bodies vitamins cannot be assimilated effectively. A recipe of supplements to support winter wellness, food sources and dosage if taken in tablet form are:
Vitamin C (ascorbic acid) this antioxidant stimulates the immune system, encourages production of stress hormones, aids absorption of Iron, is necessary for healthy bones and tissue, growth and repair of blood vessels, cells, gums and teeth and helps wounds to heal. Found in a wide range of fruits and vegetables the best sources include citrus fruits. It can be taken as tablets, powder or granules, and capsules in doses up to 1,000mg (1g) daily.
Vitamin D (calciferol and ergocalciferol) is produced by the body by the action of sunlight on skin, it is required for the absorption and metabolism of minerals (magnesium, calcium, zinc, iron, phosphorus, and others) and Vit A. Essential for growth of bones, teeth and for kidney function therapeutically may prevent colds, some forms of psoriasis and migraines. Best food source is oily fish and cod liver oil taken in dry form as tablets or as cod liver oil capsules dosage between 400iu and 1,000iu (do not exceed dose).
Zinc (ZN) principal protector of the immune system this antioxidant trace element is required for more than 200 enzyme activities in the body as well as hormones, immunity, growth, energy metabolism, haemoglobin, brain function. Necessary for storage of insulin, synthesis of collagen, vitamin A metabolism and distribution. Best food sources oysters, eggs, seeds. Zinc citrate, picolinate or monomethionine can be taken in tablet form 15-30 mg (higher doses can cause nausea, vomiting and diarrhoea).
Selenium (SE)this antioxidant trace element necessary for the repair of DNA and for a healthy immune system, improves liver function, maintains healthy eyes, skin and hair and protects against heart and circulatory diseases. Food sources include wheatgerm/bran, tuna fish, onions. Dosage selenium-rich yeast and L-selenomethionine 50-200mcg take with Vit E for best effects.
Special mention: Garlic is a decongestant, antioxidant andone of the best supplements to boost immunity with antiseptic, antibiotic and antifungal actions it cleanses the blood and gut, brings down fever, tones the heart and circulatory system, reduce high blood pressure. Available in natural plant form for use in cooking, supplement with oil capsules. (Avoid if taking blood thinners) Echinacea enhances overall wellbeing byboosting immunity, preventing infections, reducing the duration of illness with antiseptic and anti-inflammatory actions it can lower fever and calm allergic reactions. It can be taken internally as a tincture, extract or tablet externally in cream/balm to fight bacterial and viral infections. If you need some advice making New Year changes to improve your general health and wellbeing or boosting your immune system through the winter please get in touch, always happy to help. Please note: If you are taking GP prescribed medications check with pharmacist before taking any supplements, herbal or homoeopathic remedy including garlic and echinacea.