Tag: lifestyle

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Elderberry for immunity 

Elderberry

Elderberries and their flower are packed with antioxidants, in fact, in folk medicine Elderberry is considered to be the most healing of all plants. Though there are over 30 types of elderflower, the Sambucus Nigra variation found in Europe is most closely tied to healing and boosting the immune system. 

Reducing inflammation and alleviating stress are two of Elderberry and Elderflower’s more popular qualities and has also been used as treatment for a number of ailments including respiratory infections. As we all know by now, Covid 19 affects the upper respiratory tract and can exacerbate existing respiratory conditions, resulting in some case in Pneumonia. Therefore, protection of this system is crucial to protect us at this time.  

Introducing Elderberry into our diet may have some immunity boosting effects and can be found in supplement form and can be difficult to ingest it in its natural form as processed forms of Elderberry are found more widely in the food industry.  

Elderberry

As with all new supplemental additions to your diet, check with a health professional before taking Elderberry in large doses. It can have a diuretic effect so drink plenty of water with it and avoid if you are pregnant or breastfeeding.  

Elderberries are also high in Vitamin C, which as we have already established, has been widely used to treat the common cold by supporting cellular functions of the immune system, directing immune cells to the site of infection and defending these cells from free radicals.  

Extracts of black elderberries have been used in studies to confirm the positive effects it can have on the severity and length of influenza. Subjects found a significant improvement in symptoms, after just 2-4 days, whilst those without Elderberry took between 7-8 days to see any improvement at all. 

The Elderberry is packed with antioxidants, in fact, the anthocyanins and flavonoids in Elderberries have 3.5 times the amount of antioxidant power of Vitamin E, and we know these to be hugely beneficial to us and that they help prevent chronic disease.  

One particular study showed that Elderberry polyphenols produced more white blood cells, which in turn supported the immune system offering it more stability.  

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Meat vs Vegetarian

With more people choosing to eat a meat free diet than ever before, what are the benefits and disadvantages of being either a vegetarian or a meat eater? Anyone thinking about making the change from one to the other, should ensure they consume the relevant nutrients to keep their system healthy and avoid deficiencies.

Getting the right amount of protein is a common concern of anyone going meat free. It is common knowledge that meat is protein rich. Protein is vital in the bodies healing process and to produce enzymes, hormones and must be consumed to maintain bone, cartilage and produce skin and blood. Lack of protein can lead to skin, hair and nail issues such as alopecia or even make your bones more prone to fractures. That said, here are many protein-rich foods which vegetarians can use to replace meat. In fact, many meat replacements have added protein to help these people meet their daily requirements.

Finding alternatives to meat

Pulses, soya beans, quinoa, nuts, seeds and eggs are jam packed with protein and are often used in meat free cooking. Dairy foods are another way to meet your protein needs, but of course, there are many who need to avoid dairy, if they are choosing to eat vegan or have an intolerance to lactose or dairy.

meat vs vegetarians

Eating a diet which includes meat may be great for protein levels, but it can be rich in saturated fats. Vegetarians typically eat more fruit and veg then someone who includes meat in their diet, but it doesn’t necessarily mean all vegetarian diets are eating healthier. Fried foods, cheeses, bread and dressings can be full of fats and high calories, so cutting out meat alone is not necessarily going to give you the health kick you may be looking for.

In fact, keeping meat in your diet in moderation, as with any foods, can be hugely beneficial. Just watch out for anything fried, or with a high fat content to keep your system as healthy as possible.

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Vitamins for mental health

The effects of poor mental health can be felt not only by those who suffer, but their loved ones, friends, and co-workers of the sufferers. We are fortunate to be in a society which is taking more and more notice to the needs of those who have a daily struggle with their mental health. But other than breathing techniques, exercise, and meditation, what natural remedies are there for anxiety and depression?

Deficiencies of vitamins and minerals have been linked to depression and anxiety, so maintaining a healthy and balanced diet can help but when poor mental health strikes, this can prove difficult. Some food stuffs are known to eliminate B vitamins, such as, nicotine, caffeine, alcohol and refined sugars, so a B Vitamin supplement is certainly recommended. In particular, Vitamin B5, Vitamin B1 (thiamine) and Folate have all been linked to aid depression directly.

St John’s Wort is a common herbal anti-depressant used by various sufferers of poor mental health within Europe and has also been found to have anti-inflammatory, anti-bacterial and antiviral properties. It works in a similar way to medicinal anti-depressants by increasing the production of serotonin and noradrenaline, which regulate our mood. Although some have found St John’s Wort to be beneficial to them, it can affect other medications so always consult your doctor before taking this in any form. St John’s Wort has been favoured by some health professionals as its side effects are far lower than those of the medicinal alternative. That said, there is very little evidence from research to prove the positive effects of St John’s Wort.

Vitamins are linked to mood regulation, research has shown that taking Vitamin D supplements have had a positive effect on depression. In fact, one study showed that lower levels of Calcidol were found in subject suffering with anxiety and depression. Calcidol is found in the breakdown of Vitamin D within the body. Plenty of exposure to the outdoors is vital for the production of Vitamin D as the body cannot produce this itself, during the winter months, Vitamin D supplements are vital for nerve and brain health.

Another element not produced naturally by the body, only obtainable from the diet, is Omega 3 Fatty Acids. Studies have shown Omega 3 Fatty Acids can also help those who suffer with anxiety and depression. It can be consumed in supplement form or from mackerel, salmon, seabass, oysters and sardines.

vitamins

Small amounts of research have been done into the effects of Magnesium on anxiety and particularly those who are prone to the condition. Although the quality of the evidence is poor it seems it may be beneficial. Magnesium is found in most multivitamin supplements on the market due to how necessary it is for a healthy system, but can also be found in spinach, black beans, whole wheat, quinoa, almonds and dark chocolate.

Although not recommended for long term use due to the lack of studies on it, Valerian Root has been used successfully in treating those with anxiety for the short term, particularly women after menopause.

Chamomile is widely known for it’s calming effects, particularly recommended to aid good sleep, and it is for this reason that it has been used to ease anxiety. Chamomile is a daisy-like flower used in ancient medicine usually consumed in tea form, essential oils or supplements and, so far shows no negative side effects.

Much like Chamomile, Lavender is also known for its sleep aiding qualities and therefore can have calming effects on those with anxiety and panic attack sufferers. Predominantly in essential oils, lavender is used in various aromatherapy practices globally and is helpful to pregnant women as it is all natural.

Supplementing our diet can be the best way to really enable us to live a healthy and balanced lifestyle, but given that there is proof this can also have a huge positive effect on us mentally, there’s no time more crucial than now to really consider adding these vitamins into our diet. This will really boost our health and give ourselves the very best chance of a long and fruitful life.