Ingredients of Your Life – Isolation Essentials Part 3 – Nutrition

Let’s be honest, our normal routines have been flipped upside down and we are all adapting to a new way of living. However, with more time spent at home, we can use this as an opportunity to try new recipes, eat meals together as a family and reestablish good habits. [embed]https://www.youtube.com/watch?v=qPjLxRzY3xw[/embed]Here are some of our strategies to optimise nutrition: 

Consume Nutrient Dense Foods

• Consume whole, unprocessed foods and aim to have a serving of good quality carbohydrates, protein and fat at each meals - including snacks
• Increase your intake of vegetables and fruit. Try to have 5 different colours in a day. We know that brightly coloured vegetables and fruits can boost immunity
• Limit processed foods - aim to consume foods that include 5 ingredients or less on the packaging

Include Nutrients that help support Immunity

• Vitamin D - helps regulate the immune system and may play a role in mood regulation
  • Sources: from the sunshine (the best source), fatty fish like salmon or shellfish

• Vitamin C  - helps your immune cells function optimally against virus, bacteria and other invaders, and increases the production of white blood cells
  • Sources: citrus fruits, berries, kiwi, dark leafy greens, broccoli, tomatoes and capsicum 

• Zinc - supports the immune system and it has been shown to reduce the risk of lower respiratory infection. 
  • Sources: shellfish, beef, lamb, mushrooms, broccoli

• Add garlic, ginger and/or turmeric to your cooking for an immunity boost

We always encourage getting nutrients from food first but if you are interested in supplementation to help increase these nutrients, speak to one of our coaches or check with your doctor on what is recommended specific for you.

Limit Alcohol and Sugar

It is natural to reach for alcohol, sweet treats or order in food when under stress and cooped up at home but these can trigger an inflammatory reaction in the body and overall decrease your resilience and ability to fight off infection. Be mindful of your intake and try limiting your indulgence to weekends only.

Stay Hydrated

Hydration plays an important role in immune function. Being well hydrated helps your body carry oxygen, white blood cells and other immune cells throughout your body to fight disease.There isn’t a one size fits all approach to water; it depends on your activity level, the climate you live in, etc. Generally speaking it is recommended to consume between 2-3L of water daily. You may need to adjust this to your individual needs.

Treat your Gut Nicely

70-80% of your immune system sits just outside of our gut - it is incredibly important to support our gut with beneficial bacteria to help keep us healthy.

• Minimise insults to the gut including inflammatory foods (sugar, alcohol, refined grains) and if you have any food intolerances, avoid these as much as possible
• Include fermented foods and bone broths that contain probiotics

Not only will eating well improve your immunity, it can positively influence both your physical and mental health. Fuelling your body with nutritious foods can boost your mental clarity, concentration and energy levels.5 Key Takeaways:

1. Use this time at home to create good habits and try new recipes 
2. Consume a nutrient dense diet and include foods that contain nutrients to support immunity
3. Limit alcohol and treats to weekends only 
4. Stay hydrated aiming for water intake of  2-3L / day 
5. Consuming foods that support your gut and minimise those that don’t

We are also excited to bring you, Wellness Consults. This will offer a way to stay accountable to your health and your goals over this tough time. We are here to help guide and support you as we all navigate uncharted waters. If you are interested in learning more about how you can partner with us to support your health, please reach out. We would love to hear from you. Amy Goldstrom PEAK Coach, Physiotherapist and Functional Medicine Practitioner *This information is only intended for education purposes. Always consult your healthcare provider prior to starting any new regime.