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Prevent Colds, Flu’s or Any Other Bugs

They say the average adult gets 2 to 3 colds each year. If you want to avoid being the average adopt some of these simple strategies and you can reduce your susceptibility, protect yourself and your family.

1. Keep your gut healthy

As about 80% of your immune system is in your ‘gut’, it’s essential to keep this healthy.

A healthy gut maintains a balance between beneficial and pathogenic bacteria of about 85 percent ‘good’ to 15 percent ‘bad’.

To maintain a healthy GUT eat mostly fresh, high fiber, raw fruits, nuts, and vegetables, especially greens. This promotes a slightly alkaline (pH 7.2 to 7.4) inner terrain that discourages pathogenic bacteria from thriving.

Focus on eating fermented foods like – sauerkraut or take a daily probiotic supplement which will provide your gut with beneficial bacteria to keep it healthy.

2. Load Up On Fruits and Vegetables
Ensure you fresh fruit & vegetables – at least 8-10 portions a day. Why? They contain loads of antioxidants that help your body fight off colds/flu and all other illnesses.

So for example sweet potatoes or carrots are loaded with carotene, which your body either turns into Vitamin A or uses as antioxidants. There are also plenty of other fruits and vegetables that will help bolster your immune system – anything with high antioxidants like beta-carotenes and vitamins C and E are going to help.

This table shows you which foods are high in which Vitamins for stronger immune systems:-

Every day, try to eat the following items:
· A large salad with lettuce and other greens, tomatoes and raw vegetables, or ensure that both lunch and dinner include a large salad or a cooked green vegetable and add mushrooms, garlic and onions.
· One serving of beans/legumes, try them in a soup.
· At least three pieces of fresh fruit (strawberries, pomegranate, cherries, plums, citrus e.g. oranges).
· A handful of nuts and seeds.
· Large serving of green vegetables.
· Eat more white protein (chicken, fish, turkey ) and oily fish and try to keep animal products to a minimum
– Avoid processed, cured or barbecued meats.

3. Avoid Sugar!!!
This is big one as sugar suppresses your immune system. This is because sugar limits the amount of bacteria your white blood cells can defend against. Though research supporting this theory has been published in the American Journal of Clinical Nutrition. If you do struggle with a sweet tooth – use some simple tricks like eating more cinnamon. Literally dip your finger in some and do this every time. Plus cinnamon is as it happens loaded with antioxidants.

4. Avoid Stress
Stress weakens our immune systems, when you’re stressed your body releases stress hormones that suppress the effectiveness of the immune system. The more stressed you are, the more stress hormones are released, and the likelier you are to get sick. Do whatever you can to reduce your stress levels – get enough sleep, get enough exercise (which is itself a great way to reduce stress), meditate regularly to relax and still your thoughts, and reserve some time to have fun once in a while. Try adaptogen herbs, nature’s amazing answer to stress relief.

5. Keep moving (especially when your don’t have a cold)
Exercise can keep you from getting sick by stimulating the immune cells that target cold infections. A University of South Carolina study found that people who walked or did other moderate activity for 30 minutes most days averaged one cold per year, while less-active folks reported more than four colds per year.

Don’t overdo it: Heavy exertion—like marathon training—may increase your risk of catching seasonal bugs, perhaps because it can stress the body’s systems, allowing viruses to gain a foothold.

Final Word

Get into the habit and add these 5 steps to your routine because you can prevent illness or most definelty reduce your chances of getting ill.

I’ve really made a conscious effort of making sure I clean the shopping trolleys handles or my hands afterwards, as a simple thing like washing your hands regularly when you’re out can reduce your exposure. Of course, eating right and getting enough sleep really do make a difference. If you do one step further you can add herbal extracts and vitamins to your daily routine to help you avoid getting sick.

Because my husband and I are both self-employed, we don’t get days off sick. So, we have extra incentive to stay healthy.

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You can do so much about changing the DNA you inherited

We’ve understood that DNA — the double helix structure — is a fixed structure which cannot be changed and that we’re “programmed” by our DNA and our health is therefore pre-determined.

How many times have you heard people say things like …

• “I can’t help what I am—it’s in my genes. I was born this way.”
• “Heart disease runs in my family. We have the gene, so I might as well accept it.”
• “I will never lose weight.  My genes are keeping me fat.”
• “My hair started turning gray when I was 25.  It’s in my family’s genes.”

Through the study of the science of epigenetics, scientists have discovered that this is not entirely the case and that your lifestyle choices can change what you’ve inherited.

What is epigenetics?

Epigenetics is the study of how certain genes can be “turned on” or “turned off” depending on lifestyle choices.

These markings on your DNA, provide a “volume control” for the things that your DNA does, but which don’t alter the underlying genes themselves.

According to Dr. Randy Kirtle, a pioneer in the field of epigenetics, the question of whether your genes (nature) or environment (nurture) are more important in determining your health:

“The nature vs. nurture argument is rapidly proving to be irrelevant, because we’re finding that the two forces interact in highly specific ways that alter gene behaviour.”

This discovery means that your health is less about the genes you inherited and more about how your genetic traits are expressed!

What is the “Exposome”?

The “exposome” was originally proposed by Dr. Christopher Wild in 2005.

It encompasses everything you consume – food, water, the air you breathe, the social interactions you have, your lifestyle choices and the health of your parents at the time of your conception.

You are constantly exposed to toxins in your environment that may cause changes in your gene expression.  Toxicity comes from many sources: your food, water, skin products, cleaning products, radiation, heavy metals, and even your thoughts!

Dr. Francis Collins (director of the US National Institute of Health) summarised the relationship between your genetics and the exposure: “Genes load the gun, but environment pulls the trigger.”

How Can You Change Your Exposome or Environment?

Epigenetics research has shown that CHOICES you make impact how your genes behave, some actions can change the epigenetic markings on your DNA – turning the activity of certain genes up or down.

Epigenetics is demonstrating that your thoughts, the food you eat, and your environment have a powerful influence on your health and you can activate chemical switches in your body that regulate gene expression.

You may have a gene that predisposes you to a disease such as diabetes, heart disease, thyroid, cancer, Parkinson’s, Grave’s disease, etc.

With knowledge and information you can now potentially reprogram your gene expression and start to turn off ‘bad’ genes.

By improving the quality of your thoughts, nutrition, and lessening the toxic load in your environment, you can start to defy your ‘inherited’ DNA and activate your health potential.

How do you know where to start?

There are many possible environmental influences but which changes will make the the biggest differences to your health and therefore better gene expression, and ageing?

For most people, the following 5 areas are the most important to focus on initially:

1. Your nutrition
2. How you handle stress
3. The quality of your sleep
4. Exercise
5. Environmental toxins

We will take a closer look at each of these areas in the months to come. Do look out for the next month’s newsletter and sign up here for your FREE Smoothie Recipe Book

Foods can be considered medicines that will help heal and balance your body. For most woman at least a cup a day of cruciferous vegetables from the Brassica family (broccoli, cabbage, brussel sprouts, kale) have compounds called indole-3-carbinol and DIM that helps promote the production of less potent forms of oestrogen and can be very beneficial helping to balance hormones.

Red Cabbage Recipe

Portions are approx. for 4 adults.

¼ to ½ Red cabbage sliced
½ – 1 Red pepper
1-2 tablespoon lighlty roasted sesame seeds
1-2 tablespoon lighly roasted sunflower seeds

The Essential Salad ingredient:
Salad dressing – 2/3 olive oil, 1/3 apple cider vinegar and add about a teaspoon of honey. Add dressing liberally to the salad before serving.

An easy way to get more healthy vegetables into your diet.

Many countries still recommend 5 A DAY, which is based on 25-year old advice from the World Health Organisation. A 12-year study that was conducted by the University College London (published in the Journal of Epidemiology and Community Health 2014), found that eating large quantities of fruit and vegetables significantly lowered the risk of premature death.

I wanted to make it easy for you to follow one of the key pieces of nutritional advice I give to all my clients, which is to eat between 8 – 10 portions of fruit & veg a day. Essential if you want to get the optimum level of nutrients your body requires – including antioxidants, vitamins and minerals.

Smoothies are a brilliant way to make it easier for you to be healthier. Easy and simple – is good, right
The research found that vegetables were four times healthier than fruit. So more vegetables than fruit is preferable and will keep your blood sugar levels stable and under control. I aim for 8 portions a day (approx: 5 veg and 3 fruit) and 10 portions would be a VERY good day, you’ll get amazing benefits if you do this too.

To help you reach a higher in-take, try adding a daily green smoothie or juice – you’ll be adding at least 3 of your RDA servings in just one drink.

It’s like super charging your health, so you’re thriving rather than surviving.

I have a FREE smoothie recipe guide for you to download to get you started with smoothies. Enter you details here and you’ll get your copy in the mail – HERE