In this blog we will cover ways to help your diet and understand what nutritional benefit some foods can play in helping you build a stronger immune system.
So here are some important areas of your diet to focus on and potentially increase:
Vitamin D: Over the past few years, the information around Vitamin D has greatly increased. Vitamin D has been shown to protect against respiratory diseases, flu development, depression and cardiac disease markers. But how can we increase our intake? Sun exposure is the best source of Vitamin D, but you can also find it in salmon, egg yolks, milk and cereals. But as we’re in Ireland it can be useful to supplement your diet with Vitamin D because of the weak strength of the sun and now winter is closing in. So a simple Vitamin D supplement from your local health store can be greatly beneficial to your health.
Protein: Protein can help your body build lean tissue and also help build antibodies. Protein is arguably the most important macronutrient for your immune system. Whether animal or plant-based, aim for the best quality available to you that you can afford. Recommended amounts are different for everyone due to body weight and the amount of activity you are doing.
Zinc: Zinc is very important to the immune system by effectively activating T-Cells. T-cells job is to attack infected cells and will help regulate your immune response. Ways to increase the amount of Zinc in your diet is to eat foods such as scallops and oysters. Also, high-quality whole grains are good food sources for Zinc.
Vitamin C: If you want a great micronutrient for an immune boost, Vitamin C will do that job for you. It’s a powerful antioxidant that can help your body produce lymphocytes and phagocytes. These are vital for your immune system to help protect you against infections. Where can you find Vitamin C? Citrus fruits, broccoli and bell peppers are great for this. But similar to the other Vitamins mentioned above it can be useful to supplement these in your diet as well.
Sleep: Sleep is one of the most important good habits you can develop. This is because it affects everything we do and how our body functions the next day. What do you do with your phone at night? Charge it. Otherwise, you are not going to be using it at its full capacity the next day. It is the same with your body. Give it the recharge it needs. To help increase your sleep try these tips:
Aim to get 7-9 hours of uninterrupted time in bed. Put your phone away before bed as this will help reduce distractions.
Stick to a consistent bedtime so your body gets used to going to bed at a certain time.
Precede bedtime with some deep breathing work to engage the parasympathetic nervous system which is the relaxing part of your nervous system.
These habits and diet tips might be basic, but that does not make it easy. Your day can change without you expecting it and throw a spanner in your new routine. But building good habits can provide you with some flexibility when your day gets out of control. So give these tips a go this week and see how you feel.
If you have any questions and want to improve your health from diet advice to decreasing aches and pains you may have contact the clinic today on 0578678904, direct message us on Facebook or book now.
Yours in Health
The Lawlor Clinic: Spine & Sport, Portlaoise, Laois
What are the benefits of supplementing your diet with Omega 3?
Omega-3 fatty acids play a vital role in signalling roles for your heart, muscles and nervous system. This makes them a crucial requirement for you to consume as part of your diet. This should come to 250-500mg per day. If you are deficient in Omega 3 fatty acids it can be beneficial to have your diet include foods high in Omega 3 or supplement your diet. These benefits include:
Decrease muscle loss during immobilisation and recovery from injury.
Increases muscle recovery
Helps with cardiovascular health
Omega-3 is also a great natural anti-inflammatory
Muscle recovery? Periods of muscle unloading or limb immobilization result in can cause muscles to get smaller and weaker. It has been shown omega-3 fatty acid ingestion may alleviate immobilization induced muscle loss.
Muscle health? Consuming enough omega-3 fatty acid aids in protection against exercise-induced muscle damage (the feeling you get after a tough workout) with some studies demonstrating that omega-3 fatty acid ingestion reduces losses in muscle strength and the general feeling of soreness following exercise.
How to include it in your diet? Omega-3 fatty acid sources include fish such as mackerel, salmon, herring or plant-based sources such as flax and hemp seeds. To help achieve your weekly requirements you can have two servings of oily fish per week.
If you would like other tips and treatment to help perform at your best, then contact the clinic today on 0578678904, direct message us on Facebook or book now.
Yours in Health
The Lawlor Clinic: Spine & Sport, Portlaoise, Laois
Supplements are an important aspect for reaching optimal health and well-being as most of us are not intaking adequate nutrients on a daily basis. Our diets have changed over the years, we have gone from eating whole food sources to more foods that are pre-prepared and pre-packaged, which usually means less nutritional value. Supplementation is not meant to replace eating healthy, but meant to be an addition to healthy eating habits, to help us get all the nutrients we need. Here is our list of the most important you should be taking:
Probiotics– more research keeps coming out about how many different conditions are affected and prevented by having a healthy micro biome in our guts. Even if you haven’t been on antibiotics recently, but especially if you have, make sure to get good bacteria into your system. Outside of supplementation you can get bacteria through fermented foods and yogurts as well.
Vitamin D– this is a common deficiency to have, especially in places where daylight and sunshine is limited. It is not just for bone health, but can impact a number of systems in the body, contributing to: fatigue and achy muscle pains. Make sure to get it in D3 form with supplements.
Omega oils– you can get these from animal sources such as fish oil or krill oil, but they can also be obtained from plant sources such as flax, chia, and hemp seeds, and spirulina. They help with heart and brain function, and can also be beneficial in certain conditions such as ADHD and autism.
Magnesium– is used throughout the body in different systems. It can lead to symptoms such as: fatigue, muscle cramping, and numbness/tingling.
Zinc– we don’t store it in the body, so its important to get this one daily. It helps to ward off colds and keep your immune system strong among other things.
Everyone is different and their nutrient needs are also different, but this can be used as a guide to help you make sure you are including these important substances into your daily routine.
Autism is a neuro-developmental disability that affects the development of the brain in areas of social interaction and communication. The disorder affects about 1 in 100 children in Ireland according to recent studies.
While there are a number of resources for Autism which discuss the possible causes of the disorder we would like to look at the things that you as a parent might able to introduce to your child life that may benefit them.
Cleaning Up Diet: Many who have autism suffer with digestive issues. Cleaning up the diet and supplementation can help significantly with this. Removal of gluten, diary, processed foods, food additives and the reduction of sugar in the diet can have a profound effect on your child’s behaviour as well as.
Supplementation: Addition of high dose fish oils which are rich in Omega 3 are great at supporting the brain’s neurotransmitters. As well as a probiotic to help balance the gut bacteria, which can also help with digestive issues. This is especially important if your child has been on antibiotics at some point. Other vitamins/minerals that have been shown to be beneficial are: B6, C, and zinc.
Daily Exercise and Balance: Daily movement and balance work is essential for for the brain, Exercise can help with the dopamine levels in the brain.
Listening Therapy: This therapy has been around since the 1970’s but is not very well known in Ireland. Listening therapy has shown to be a very effective neuroplastic technique to cause changes within the child’s brain. Paul Madaule, one of the world’s leaders, has seen improvements in two thirds of the children that he has seen at his centre.
These are a few of the many options out there for parents of children with Autism. Don’t let a diagnosis dictate the future of your child and know that there are things you can do to empower your child and help ease some of the symptoms associated with this disorder.
Yours in health
The Lawlor Clinic
Chiropractic | Mums & Babies | Dynamic Neuromuscular Stabilization