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Sandrine Olmi

5 foods to support your immune system

Supporting your body’s immunity naturally

Our body is truly amazing! The immune system in our body is designed to protect us against diseases and harmful pathogens. An interesting fact is that about 70% of our immune system is located in our gut. So, when we look at foods to support the immune function to fight illnesses, we are also looking at supporting our digestion.

Healthy gut for strong immunity

We can do so by listening to our bodies and by identifying the foods that make us feel lethargic and perhaps bloated. When this happens, the body is trying to tell us that something is not quite right. It is best to avoid the foods that our body doesn’t like as it may put a strain on our immune system. Here are 5 foods that can help support your immune system and boost your gut health at the same time.

5 FOODS TO BOOST THE IMMUNE SYSTEM

1. Probiotic-rich foods

Fermented foods such as natural yoghurt, unpasteurised sauerkraut, kimchi, kefir (water or milk), kombucha, miso, tempeh are a great way of getting good levels of probiotics in your body. As a result, the good bacteria in your gut will flourish. A healthy gut will positively impact how your immune system will respond to any threats.

2. Turmeric

Curcumin, a component found in turmeric offers immune-boosting properties and can contribute towards a healthy digestion. Research shows that curcumin has antioxidant and anti-inflammatory properties.

Here are 3 ways to add more turmeric into your diet:

3. Zinc-rich foods

The body needs zinc to fight off invading bacteria and viruses. It also helps to protect our gut lining and our microbiome. Zinc-rich foods include beef, chicken, tofu, pork, hemp seeds, pumpkin seeds, nuts, lentils, yogurt, oatmeal, and mushrooms.

4. Vitamin C-rich foods

Research shows that adequate intakes of vitamin C and zinc ameliorate symptoms and shorten the duration of respiratory tract infections including the common cold. Vitamin C improves the absorption of iron in the gut which is also required for good immunity.  

Vitamin C is water-soluble, and the body does not store it. To maintain adequate levels of vitamin C, we need a daily intake of food that contains it. Foods such as citrus fruits (lemons and oranges), berries (raspberries, blackcurrants, blueberries, strawberries), kale, parsley, bell peppers, broccoli are all rich in vitamin C and can help enhance the immune function of our body.

One of my favourite vitamin C drink is a parsley and orange smoothie. Simply blend a handful of parsley with one orange, some fresh or powdered turmeric, a pinch of black pepper (to help with the absorption of curcumin in turmeric) and half a banana with a glass of water. Delicious!

5. Vitamin A-rich foods

Vitamin A is essential for the health of the skin, the lining of the respiratory tract, the gut, the bladder, the inner ear, and the eyes and for maintaining a healthy immune system. Carrots, orange sweet potatoes, squashes, mangos, and papaya, are rich in antioxidants and therefore can protect the body from inflammation. Spinach, chard, liver, and eggs are also rich in vitamin A.

Other ways to boost the immune system

As well as eating a balanced diet incorporating some of the foods listed above, it is important to look at lifestyle strategies to boost the function of your immune system. Prioritising sleep, movement, some time in the sunshine to boost vitamin D levels and reducing stress, sugar, and alcohol will all contribute.

Support is available via The Luna Hive

If you are looking for support in those areas, feel free to explore the Luna Hive website which showcases a wide range of therapists to help you feel better in these rather uncertain times.

Best foods to eat before, during and after giving birth

If you are pretty close to welcoming your little one into the world, it is important to remember to nourish yourself to be strong for both you and your baby. In fact, giving birth has been compared to running a marathon in terms of impact on the body! So here are the best foods to eat to help you nourish your body for sustained energy and for better healing.

1. Before, during and after labour

  • It is a good idea to eat little and often to keep your energy levels up at all time
  • Listen to your body and eat something small when you are hungry
  • Eating larger meals will make you feel nauseous

2. Days before D Day – gentle foods to ease digestion

Giving birth is a physical task that requires a lot of energy. If your digestion and transit are a bit slow, you may feel lethargic. Go for light meals and snacks that are easy to digest and that include complex carbohydrates, some protein, and healthy fat to stabilise blood sugar levels and energy. So for example, you could choose a small portion of brown rice or quinoa with oily fish like salmon and a nice range of cooked vegetables. Or you could go for a sliced apple with almond butter as a snack.

3. During labour – energy-releasing foods

Eating during early labour might still be possible and will provide you with well needed energy. You may not feel like it but if you do, go for healthy portable options like no added sugar energy bars like Nakd bars, dried fruit and nuts mix for a quick burst of energy, fresh fruits like bananas and apples or why not have a little pouch of apple compote. It is a good idea to purchase plenty of these to include them in your hospital bag so that you don’t have to rely on the hospital food. You never know how long you will need to stay in hospital for.

There are certain foods that should be avoided during labour. These include acidic foods like oranges and fizzy drinks which can be irritating for the digestive tract as well as high sugar high fat foods like cakes and pastries as they will make you feel tired and nauseous.   

4. The first meal after giving birth

So, your baby has arrived and your new life as a parent is about to start. As well as getting acquainted with your precious little one, it is also time to nourish yourself. The quicker you replenish your body of valuable nutrients the easier the recovery.

Whether you had a natural birth or a C-section, your body will love soft, warm, comforting foods. They are easy to digest and your body will not have to work extra hard to absorb the nutrients.

The best first meal after giving birth would be either a chicken soup made with organic chicken and plenty of vegetables or a lentil or chickpea stew with warming spices such as ginger and turmeric. Both spices have anti-inflammatory properties to help with healing. A good quality chicken broth is healing because it contains collagen from the bones and nourishing with healthy fat and protein. You will find more healing recipes for new mums here. All these recipes can be made in advance and stored in the freezer for when needed.

5. The 4th Trimester Diet and beyond

During your pregnancy, your baby will have used up some of your nutrient reserves and the

4th trimester is the time to replenish those reserves. This is particularly the case for calcium, B6 and folate. Research shows that a lack of vitamin D, for example, is linked to the risk of postnatal depression.

  • Although you may be keen to lose the weight gained during pregnancy, cutting out food groups to lose this weight is not recommended for the first few months. It’s time to focus on nourishment and healing. Nutritional deficiencies and imbalance can slow down the healing process and can potentially cause health issues later on.
  • If you breastfeed your baby, it is advised to add 500 calories to your existing diet but everyone is different. What is important is to eat regularly to help you feel good throughout the day. A balanced diet should include a minimum of 2 portions of fruit and 3 of vegetables a day (particularly green leafy veg rich in vital minerals), wholegrains, iron-rich proteins such as meat, eggs, fish, beans and lentils, low-mercury oily fish and healthy fats. Eating the rainbow will help you get most of the nutrients your body needs and will also expose your baby to varied tastes if you breastfeed.
  • It is so easy to forget to eat when you are busy with baby or you may simply feel too tired. Eating little but often can help sustain your energy. If you are up at night, try to have protein-rich snacks handy. Oatcakes with hummus, a handful of nuts or wholemeal bread with almond butter are all filling and nutritious.
  • Post-natal constipation is pretty common for various reasons. To help things moving, drink plenty of water and you can also try including kiwi fruit (two whole fruits before breakfast), prunes, figs, flaxseed oil or aloe vera juice in your diet. Taking a magnesium supplement can also help. I recommend having regular short baths with Epsom Salt as it contains magnesium and it is a lovely way to get some well-deserved “me time”.
  • It is also recommended that you carry on taking your prenatal vitamin supplement to replenish your vitamin and mineral stores fully. If you still feel tired while eating a balanced diet and drinking plenty of fluids, it is worth visiting your GP or your local nutritionist to identify any nutrient deficiencies.

Should you need more information about what to eat during the 4th trimester and beyond, go to my profile where you can download my free guide “I just had a baby, what should I eat?”. With meal ideas, a high energy shopping list and much more valuable information, you will feel strong and rejuvenated to enjoy your time with your baby.

5 tips to boost your digestion

HEALTHY DIGESTION

During the festive season, food temptation is everywhere. Meals tend to be much larger than normal and you may be offered food you don’t normally eat. This may cause heat burn, indigestion, bloating and pain. Find out how you can boost your digestion to feel good during the festive season. 

Eat calmly

Allow yourself some time to eat calmly, remembering to chew food well. Chewing activates the production of stomach acid which is required to break down food. When food is eaten too fast, it is not broken down properly by the body and the nutrients from the food cannot be fully absorbed. This may be the cause of acid reflux, indigestion, bloating or gas.  

Drink water before meals

Sipping a little bit of water during a meal is ok but if you want to boost your digestion then it is best to drink water before a meal or 2 hours after. Research shows that following this advice helps with digestion and with the absorption of nutrients. Water also delivers important nutrients to all of our cells, especially muscle cells, reducing muscle fatigue and it helps you feel full longer. This may be a good thing if you are trying not to eat too much. 

Boost your digestion with bitter herbs

The use of bitters to help with digestion is a very old practice used around the world. The taste of bitter on the tongue stimulates the brain to release digestive juices in our stomach. At the same time, the taste buds stimulate saliva to release enzymes. Eating salads such as rocket, radicchio or chicory at the start of a meal is real helpful. Otherwise, drinking teas or tinctures that contain herbal bitters before a meal is another alternative to boost digestion. Herbal tinctures are concentrated plant remedies that are better assimilated by the body than dried herbs and capsules. Simply add the recommended amount of drops in a glass of water and enjoy before a meal. Viridian offers an Organic Digestive Elixir which is made with peppermint, fennel, gentian and angelica extracts. 

Interesting fact: the history of bitters originated from the 1880s and is linked with that of the cocktails when bartenders discovered that bitters made the often harsh alcoholic beverages more enjoyable. 

Eat the rainbow and other high fibre foods

According to the British Nutrition Foundation, in the UK most people do not eat enough fibre (the average intake is 17.2/day for women and 20.1g/day for men). The recommended average intake for adults is 30g per day. Fibre plays a key role in the digestion process. Insoluble fibre in particular found in wheat bran, nuts, beans, green beans and potatoes, helps speed up the time it takes waste to pass through the digestive tract, which prevents constipation, bloating and indigestion. To increase your intake of fibre, go for a wide variety of vegetables, beans, nuts, fruits, and whole grains.

NUTRITIONAL THERAPIST SURREY

Get some fresh air and move your body

Any physical activity will help with digestion. It is not uncommon to spend long period of time sitting on the sofa, chatting or watching the television during the festive season. When we have eaten, the body receives a surge in glucose. The hormone insulin instructs the body to either use the glucose for energy or to store it in your muscles, fat cells, and liver for later. If the body already has too much glucose, this can cause various health problems. When we move our body, our muscles use up some of the glucose. Even a 10 minutes’ walk can make a big difference.

NUTRITIONIST, SURREY AND LONDON

Want to book in with Sandrine? Visit her profile above.

3 nutrition tips I learned from my mother

Nutrition tips

Happy Mother’s Day to all the mums out there. However you decide to spend the day, I hope it will be in good company and in a relaxed environment. Whatever you do and eat, enjoy your special day.

I am so pleased to be able to share with you 3 nutrition tips I learned from my own mother. My grand-mother was a wonderful cook and so is my mum. Since I moved country, my cooking is a little different from my mother but I have learned some great tips from her which I intend to pass on to my daughter.

1. Family first

When it comes to eating, company makes a big difference. Whatever your choice of food, eating in company makes the experience more enjoyable and rewarding. Children love to copy their parents. Therefore, by eating together not only you encourage good communication, you are also showing them how to enjoy food and each other’s company.

2. Everyone gets involved

I remember watching my mother prepare food in the kitchen. In fact this was a daily occurrence. Although she was a little protective of her kitchen, myself and my brothers were allowed to help out and watch her. How very inspiring to see simple yet really delicious dishes leave the kitchen to go on our dinner table!

3. A bit of everything is good for you

Coming from a nutritionist, this may surprise you a little but I really do believe it. Our bodies are designed to assimilate a very wide range of nutrients. By eating a varied diet, we are providing our body with the fuel it needs to work well. In France, a lunch will consist of several courses including cheese and a pudding on Sunday. As children, we learn that eating a bit of everything is tasty and enjoyable. A good relationship with food from an early age is an excellent foundation for a happy life.

Did you know that the human body is biologically designed to receive pleasure from food?

This Mother’s Day and every day of the year, why not make peace with food. Forget the good and the bad. There is a time and place for all foods. Enjoy the moment.

To book a session with Sandrine, visit her directory page below.

5 foods to eat when you are feeling exhausted

Tired?

Do you struggle to get out of bed in the morning? Do you feel lethargic around 3pm most days? Let’s face it; our schedules are not going to change soon. We want to live life to the full, right? And our body is doing a great job at keeping us breathing, sleeping, eating, working etc., but at times it can struggle to keep up and we need to recharge.

If we don’t replenish our body with vitamins and minerals it needs, this may lead to exhaustion. As a Nutritional Therapist and a working mum myself, I will share 5 foods that have helped me get through this extreme tiredness caused by our jammed-packed lifestyle.

Brain power

Some of us may experience forgetfulness, lack of concentration or poor memory. This is normal as the most energy-consuming organ is actually our brain. So in order to feel energised, we need to feed our brain with the fuel it needs. Foods such as sardine, mackerel, walnuts and flaxseeds all help support our brain functions. WebMD has a list of foods for a healthier brain.

Make friends with carbs again 

The bran and the germ (included in wholegrain bread) found in a grain of wheat contains B vitamins, iron, copper, zinc, magnesium, antioxidants, and phytochemicals all essential when feeling fatigued. Choosing wholegrains instead of foods made with highly processed white flour will increase your nutrient intake. To maintain a constant level of energy, it is best to consume some wholegrains at every meal combined with some protein and vegetables. Recommended wholegrains include quinoa, buckwheat, brown rice and oats.

Power up with legumes

Beans and lentils are real powerhouses. If they haven’t got their own space in your pantry yet, now is the time to reconsider. All legumes including chickpeas, kidney beans, black beans, butter beans, peas, soybeans, and all types of lentils provide fibre, protein, B vitamins, iron, copper, magnesium, manganese, zinc, and phosphorous. Not only will they provide you with energy, they may also help with weight management. Lentils are very quick to cook. If you are too busy to cook beans and chickpeas from scratch you can buy them in jars or pouches.

Destress with Magnesium rich food

After a very stressful period, you may find yourself feeling exhausted. That is because stress robs you of your energy and of your magnesium supply. Magnesium is a nutrient required to convert carbohydrates, fats and protein into energy. Foods rich in magnesium include green leafy vegetables (spinach, kale, rocket), banana, avocado, legumes, seafood, pumpkin seeds, almonds and dark chocolate (70% cocoa minimum) to name a few.

Pimp your water

Poor hydration is often the number one cause of fatigue. I like to start the day with a mug of warm water with the juice of half a fresh lemon for added vitamin C. I drink this with a glass straw to protect the enamel on my teeth. I also keep a water bottle in my bag with added cut up fruit to make it a bit more interesting.

Finally I love drinking green tea. This wonderful ingredient contains high amounts of polyphenols, which are potent antioxidants. And according to research, the combination of caffeine and L-theanine, the relaxing amino acid in green tea, may have benefits for memory and reducing the decline in cognitive function as we get older. Visit Yoga Energy for ways to pimp up your water

There are many reasons why you may be feeling exhausted. It could be a nutrient deficiency, an illness, stress, hormone imbalance, digestive issues to name a few. If you feel that your diet is balanced but you still feel tired, you may want to investigate further with your GP or a Nutritional Therapist.

AUTHOR: SANDRINE OLMI

NUTRITIONAL THERAPIST, SURREY

Sandrine Olmi is a qualified Nutritional Therapist and a Certified Mind Body Eating Coach. She specialises in Women’s Health with a focus on Nutrition for New Mums. To book Sandrine, visit her directory listing below.

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