Immunity Looking at research, there is some doubt that preventative intake of vitamins and supplements make much difference to the immune system and may even be a waste of money according to one article in the Guardian. DIET: Gut Health However current thought that a healthy and diverse gut flora may be the future of enhancing our immune response and modulating our inflammatory responses (Mohammadi, 2016). The gut is responsible for 70% of the immune cells within the body so there is a clear link to a healthy gut and a good immune system. There are important other factors which link it to auto-immune diseases IBS, mood disorders (such as anxiety) and chronic fatigue (Hyman, 2015).A typical Western hi sugar and processed food diet damages the gut making all the harmful bacteria and yeast grow in the gut, leading to a damaged ecosystem. Which would relate to the problems relating to yeast issues. The basis of a healthy gut is the intake of mainly hi -fibre vegetables, non-gluten grains legumes and lowsugar fruits, (Hyman, 2015) Probiotic foods such as natural yoghurt containing lactobacillus acidophilus , Lactobacillus casei & Bifius which boost immune function (Sheil, 2017). Include fermented foods such as kefir, Miso soup and Sauer kraut aid a diverse gut flora. There is recommendation that a diet abundant in fresh fruit and vegetables is helpful. Which is no surprises (Mead, 2016). Vitamins such as A, B6, C, and E, iron, zinc, selenium, copper, folic acid,— alter immune responses in tests on animals though it is not conclusive that this is the same in humans though possible (Harvard Health publishing, 2017). There is no clear evidence that any one food or supplement in EXCESS is beneficial. Red peppers, kiwi and citrus fruits, Berries of all varieties are good and high in Vitamin C. (mead, 2016) Cranberries are helpful in improving immunity increasing resistance to infection. Pomegranate helps inflammatory conditions, helps with weight control and insulin resistance one of the factors in PCOS (Cooper and Ma, 2016) and support growth of healthy gut bacteria (Sheil, 2017). Sweet potatoes (also pre biotic aiding gut flora), carrots mangos, squash and kale are abundant in vitamin A (Mead, 2016) Food rich in Zinc are seafood, lamb, whole grains, pumpkin seeds and baked beans. Red and white meat, fish and green leafy vegetables are rich in iron (Mead, 2016). Mushrooms are high in Selenium & B vitamins, and immune enhancing polysaccharides (Sheil,2017) Repair of gut lining is assisted by OMEGA 3 fish oils (Hyman, 2016) Green tea’s contribution to immunity is supported by some studies and may have many health benefits, including preventing Heart disease and controlling cholesterol (Sheil, 2017) Elderberry tea is immune enhancing and may reduce the length of cold and flu, it is diffusive and aids circulation, lowering blood sugar levels (Sheil, 2017) Age leaves us more vulnerable to infections due to the thymus not working as efficiently Exercise improves the circulation enabling the immune cells to be more effective and available to the affected organ. In the Winter months when the common cold is more active there is no evidence that staying indoors protects from infection (Mohamadi, 2016). However it is wise to keep well enough wrapped up to avoid frostbite or hypothermia. But moderately cold environments generally don’t affect immunity (Harvard Health publishing, 2017) Other lifestyle advice to enhance immunity involves good sleep habits, Reduced Alcohol intake and giving up smoking. Excessive use of antibiotics wipe out the normal flora of the gut, which though essential when severe infection occurs generally upsets the immune balance (Hyman,2016) Gluten free option: Wheat is a major source of fibre so options replacing our essential fibre does take effort , options available are brown rice or quinoa, fruits, vegetables, and beans (Strawbridge, 2013) Oats may be tolerated and are a good source of fibre (British Nutrition foundation, 2009) and may aid in reducing anxiety Stress & Anxiety Stress reduces immunity and is the subject of ongoing research. Dietary advice to reduce anxiety and stress emphasise a balanced diet wholegrains, fresh fruit and vegetables. Drinking plenty of fluids to keep hydrated is important. Limiting caffeine and alcohol and reducing sugar intake to ensure a slower metabolism of blood sugar levels. Whole grains, peas and beans are complex carbohydrates and take longer to break down into sugar creating a much calmer feeling. Small frequent meals are better than skipping meals to prevent that jittery feeling which worsens anxiety (Naidoo, 2016). 95% of serotonin receptors are found in the gut so our moods and digestion are crucially linked. Previous advice on probiotics is very important. Magnesium found in leafy greens, like kale and spinach, nuts and seeds is thought to stabilize our moods. Zinc in liver, beef, oysters and egg yolks are also associated with lowered anxiety. Asparagus Has been shown to have anti-anxiety properties. Omega 3 fish oils in salmon may also help. B vitamins found in avocado and almonds spur the release of neurotransmitters such as dopamine and serotonin Spices have anti -anxiety properties such as ginger & turmeric they are diffusive and aid the circulation Vitamin D is essential for our bone health and is linked to low mood and anxiety. It is available through exposure to sunlight as well as through dairy products. A balanced diet rich in these vitamins and doing outdoor activities and exercise may improve anxiety and overall fitness and good health….. A word about Bruising, It is acknowledged that prednisolone and other drugs may have caused capillary damage from long term use. However, the dietary measures suggested including a diet rich in vitamin C and bioflavonoids may help in vascular integrity and repair. Good amounts of dietary protein also aid repair. Flexibility is enhanced by essential fats in avocados, OMEGA 3 fish oils in oily fish (Daily mail online, 2018). Rutin is a bioflavonoid that aids the body produce collagen and is found in unpeeled apples, figs, asparagus and elderflower tea (Healthfood.org,2018) Angela O’Connor, 2018 References Cooper, E. and Ma, M. (2017). Understanding nutrition and immunity in disease management. Journal of Traditional and Complementary Medicine, [online] 7(4), pp.386-391. Available at: http://dx.doi.org/10.1016/j.jtcme.2016.12.002 [Accessed 18 Jun. 2018]. Healwithfood.org. (2018). 6 Foods and Drinks That Contain Rutin in Significant Amounts. [online] Available at: https://www.healwithfood.org/foods-that-contain/rutin.php [Accessed 20 Jun. 2018]. Hyman, M. (2015). How Good Gut Health Can Boost Your Immune System. [online] EcoWatch. Available at: https://www.ecowatch.com/how-good-gut-health-can-boost-your-immune-system-1882013643.html [Accessed 19 Jun. 2018]. Mail Online. (2018). What can I eat to prevent bruising?. [online] Available at: http://www.dailymail.co.uk/femail/article204320/What-I-eat-prevent-bruising.html [Accessed 20 Jun. 2018]. Mead, N. (2016). Can you really boost your immune system through diet?. [online] Netdoctor. Available at: https://www.netdoctor.co.uk/healthy-eating/a27282/can-you-boost-your-immune-system-through-diet/ [Accessed 18 Jun. 2018]. Nutrition.org.uk. (2009). Wheat intolerance and coeliac disease - British Nutrition Foundation. [online] Available at: https://www.nutrition.org.uk/nutritionscience/allergy/wheat-intolerance-and-coeliac-disease.html [Accessed 20 Jun. 2018]. Strawbridge, H. (2013). Going gluten-free just because? Here's what you need to know - Harvard Health Blog. [online] Harvard Health Blog. Available at: https://www.health.harvard.edu/blog/going-gluten-free-just-because-heres-what-youneed-to-know-201302205916 [Accessed 20 Jun. 2018]. Uma Naidoo, M. (2016). Nutritional strategies to ease anxiety - Harvard Health Blog. [online] Harvard Health Blog. Available at: https://www.health.harvard.edu/blog/nutritional-strategies-to-ease-anxiety-201604139441 [Accessed 20 Jun. 2018]. William C. Shiel Jr., F. (2018). 16 Foods That Boost and Improve Your Immune System. [online] OnHealth. Available at: https://www.onhealth.com/content/1/immune_system_boosting_foods [Accessed 18 Jun. 2018].
