Wealden Times | WT165 | November 2015 | Gift supplement inside

On the Defensive
Immunity is the balanced state of having adequate biological defenses
to fight infection and disease. Here, we ask three experts to share their
knowledge on boosting our wellbeing throughout the colder months...
The Nutritionist
Helen Ford has worked with Dr Marilyn
Glenville for over eight years...
Freeimages.com/ViviRindom
Which kinds of foods should I include to boost my immune system this winter? Lots of
brightly coloured fruit and vegetables which contain an array of immune boosting vitamins
and minerals like C, E, beta carotene. Eat an abundance of garlic, leeks and onions which
have natural antibacterial properties to ward off infection. Zinc is also a key immune
booster so include pumpkin seeds and whole grains in your diet too. Don’t forget that
70% of our immune system is in our gut so ensure a daily serving of natural bio yogurt.
What about breakfast? Can you suggest the perfect kick start for a winter’s
morning? Porridge, either with traditional oats or try quinoa for a tasty change.
Add ground nuts and seeds for added protein, fat, fibre and zinc. Some stewed
apple and berries with a sprinkle of cinnamon finishes it off nicely.
Name and explain your top 5 seasonal ‘super veg’ to keep the cold - and colds - at bay
Butternut squash is full of beta carotene and vitamin C. Roast it or make a
delicious soup. Beetroot - full of iron, vitamin C and is very versatile, roast
with chilli or grate raw into salad. Kale is dark green, so rich in magnesium and
vitamin C. Eat lightly steamed or sautéed with garlic for more immune support.
Sweet potato - bright flesh packed full of vitamin C and beta carotene. Use in
place of white potatoes or roast. Pomegranate is rich in immune boosting antioxidants;
can be eaten on its own or sprinkled on yogurt or porridge.
Helen is passionate about nutrition and the therapeutic power of food
and loves creating new recipes. For information and to book a clinic
appointment call 01892 515905 or visit www.glenvillenutrition.com
The GP
Dr Celia Timms is based at the Ivy
Court Surgery, Tenterden...
Is everyone eligible for a flu vaccination and does it guarantee immunisation from
infection? The flu jab or injection is offered free on the NHS to adults over 65 years,
pregnant women, children or adults with an underlying health condition or weakened
immune system. These ‘risk groups’ are more likely to develop serious complications of flu
such as pneumonia. The flu nasal spray vaccination is offered on the NHS to children aged
2-17 years at risk of flu as well as to healthy children aged 2, 3 and 4 years and those in
school years 1 and 2. The vaccine does not guarantee immunisation but reduces the chance
of getting flu or if you do develop it, it is likely to be a milder and shorter lived illness.
For patients suffering from colds and flu, what symptoms would require a visit to the doctor?
The main symptoms of flu are a high temperature, headache, aches and pains and a cough.
Healthy people usually have an unpleasant illness that gets better on its own, so the best treatment
is to stay at home, keep hydrated and take paracetamol or ibuprofen. Consider visiting your GP
if you are in one of the risk groups mentioned above, if you develop chest pain, breathlessness
or cough up blood, if you are getting worse over time or haven’t improved after a week.
Other than immunisation, are there any steps we can take to minimise our chances of
succumbing to a bout of the flu? Flu is a very infectious illness. It is spread by droplets coughed
or sneezed into the air. The droplets hang in the air and can survive on surfaces for up to 24
hours so you should stay away from school or work until you are feeling better. Good hygiene
measures help stop you catching flu or spreading it to others. Wash your hands regularly with
soap and water and keep surfaces such as door handles, telephones and computer keyboards clean.
The best time to have the flu jab is in the autumn (September - November). It is given every
year as flu viruses change annually and is available from your GP surgery or some pharmacists.
Celia studied at Bristol University and has been at the Ivy Court Surgery
for 15 years. More information is available at www.nhs.uk
The Remedial Therapist
Christian Hindley specialises
in corrective exercise
and soft tissue therapy...
Are there any particular forms of exercise
I should be focusing on? Your choice of
exercise should reflect your goals. These
should be focused on overall health and
wellbeing rather than physical appearance.
It’s easy to assume that looking a certain
way means feeling a certain way and this
just isn’t the case. Choose an exercise
that you truly enjoy, make the process
a pleasure, and see the physique results
being a bonus and not the sole focus.
Problems like lack of motivation and yoyo
dieting disappear and exercise becomes
healthily integrated within your lifestyle.
Can exercise boost my immune system
and if so, why? The type of exercise
one engages in reflects the physiological
adaptations which take place. Any activity
which stresses the central nervous system
has potential to affect immunity. From
this perspective, the initial response
of moderate to intense exercise may
suppress the immune system, but over
time, once the nervous system adapts
to the stress, it’s likely to have a positive
impact. Stronger CNS=better immunity.
Can posture affect immunity? Living
in the age of prolonged computer and
mobile phone use, more people are
falling victim to ‘the commuter’s hunch’.
Not only does this fault cause aches and
pains (usually in the neck, shoulders and
back), it impacts the very way we breathe,
which leads to increased irritability,
anxiety and a suppressed immunity.
It’s important to consider these factors
when choosing an exercise protocol.
Christian is based at Risebridge Health and
Sports Club and Crossfit Kent and Sussex.
He now works on a referral only scheme
and is contactable through Risebridge.
01580 211775 www.risebridge.co.uk
131 www.wealdentimes.co.uk