Keep calm and carry on: top tips for reducing stress - Mina Nazemi from Igennus

It is Stress Awareness Month. Stressful events can alter the level of hormones in the body and affect the immune system. For someone with a cancer diagnosis, it is vital your immune system functioning at it's best. In this week's blog, Mina from Igennus discusses ways to reduce stress through nutrition.

Finding time to relax, making sure you take at least 30 minutes of exercise five times a week, and eating a nutritionally balanced diet are all key factors for a healthy lifestyle and essential components of any stress-reduction programme.

Keep calm and carry on. If stress is unavoidable, perhaps look to diet and lifestyle factors which could help reduce the impact of stress on your body and mind.

Cortisol and stress

When faced with crisis, the body responds by releasing hormones which help prime the body accordingly.    Cortisol is well known as the ’stress hormone’ because it is released into the body in response to stress, along with other hormones such as adrenalin. The production of this ‘fight or flight’ hormone is a natural reaction to a traumatic event and, once the crisis is over, the body should return to its normal state.  Undoubtedly, cortisol is an important and helpful part of the body’s response to stress, but it is also important that the body’s relaxation response is activated so the body’s functions can return to normal following a stressful event.   In times of anxiety – financial worries, low job security, lack of sleep and so on – the body’s stress response may be activated so often that the body doesn’t always have a chance to return to normal, resulting in a state of chronic stress.

Food and cortisol

Whilst there are very few foods that can reduce cortisol on their own, maintaining an overall healthy diet with a good variety of nutrient-rich food groups can help reduce stress and regulate cortisol levels.  In general, staying away from foods that are highly processed and high in calories derived from saturated fat and refined sugar, or foods that are high in simple carbohydrates (such as refined grains, white bread, pasta and white rice) is a good move when attempting to modify the diet to reduce cortisol. These types of foods are known to increase insulin levels, leading to the release of stress hormones which can exacerbate cortisol levels.

The glycaemic index (GI) ranks carbohydrates according to their effect on blood glucose levels, and is a good guide as to which to eat more of and which to avoid or reduce. Foods high in fibre, like fruit, vegetables and whole grains, have a low GI and release their complex carbohydrates slowly, thus avoiding the sudden spike in blood sugar. Good low GI carbohydrates include high-fibre cereals, whole grain products, beans, pulses, brown rice, whole-wheat pasta, fruit and vegetables. Additionally, unrefined, unprocessed foods that are in their natural state tend to be high in vitamins and minerals such as thiamine, folate and zinc – all known to play a positive role in behaviour and mood – natural stress reducers.

What to eat

We are constantly advised to eat a healthy diet and this should be one that consists of a variety of foods from all the food groups: fat, protein and carbohydrate. These include fruit, vegetables, dairy, meat and beans, oils, and sources of ‘good’ fats.   If grains such as wheat, barley, rice and oats are included in the diet, they should be derived from whole grain foods rather than refined grains such as white flour or white rice, which are stripped of vital nutrients during processing.  Consuming a variety of fruits and vegetables of different colours, such as red, yellow or orange fruits, and dark green and orange vegetables helps to ensure you will consume a good variety of essential nutrients.

Yoghurt is a great source of calcium, and beneficial probiotics too

For dairy, try to make choices that are low in fat and choose products that are rich in calcium. Use cream and butter sparingly; although they do offer some vitamin and mineral content, their saturated fat levels means they should not be enjoyed too often! When eating meat, try to make choices that are lean such as fish, turkey or chicken. High in protein, they are excellent sources of the essential amino acids required by the body for the production of the enzymes and neurotransmitters needed to ensure we have the adequate ‘machinery’ to deal with all the body’s metabolic processes, including modulation of the stress response.

Other good sources of protein include quinoa, quorn, soya beans, chickpeas and lentils. Oily fish, as well as being high in protein and nutrients such as iron, zinc, magnesium, selenium and B-vitamins, is the richest available dietary source of important omega-3 fatty acids.  Eicosapentaenoic acid (EPA) is a particularly significant omega-3 fatty acid, as individuals who consume the highest levels (whether through direct consumption of oily fish or through supplementation of pure E-EPA oils) have been shown to have low stress levels and it is hypothesised that EPA, by directly inhibiting the over-production of cortisol,1 is responsible.

Oils are also an essential part of a healthy diet, but you should be sure that the oils are rich in mono- and polyunsaturated fat.  Both coconut oil and olive oil are good examples of healthy oils whose nutritional benefits are well documented.    Other food sources of healthy oils include nuts, olives and avocados.

Top foods for reducing stress

Oily fish

Anchovies are one of the highest sources of EPA – an omega-3 fatty acid clinically shown to reduce cortisol, making it extremely beneficial for reducing the symptoms of stress, anxiety and depression.

Red peppers

Vitamin C is utilised by the adrenal glands in the production of all of the adrenal hormones, most notably cortisol; high intake can help lower the production of stress hormones.  Most people think of oranges as a rich source of vitamin C, whereas one large red bell pepper contains around three times the amount of vitamin C found in an average orange.

Blueberries

Like peppers, blueberries are a rich source of vitamin C and often hailed as one of the top ‘superfoods’ crammed with antioxidants, which repair and protect the body from the effects of stress.  Blueberries also have the additional benefit of helping to regulate blood sugar levels, which can exacerbate stress if they fluctuate too much.

Dark leafy greens

Fill up on your greens for a B vitamin boost!

Broccoli, kale, spinach and other dark green vegetables are packed with B vitamins, known to relieve stress. Most dark leafy greens also contain folic acid, which has been proven to reduce stress, anxiety, panic and depression.

Green tea

Rich in compounds called polyphenols – powerful antioxidants that help regulate the stress response – green tea is the ideal drink for calming the nerves and reducing stress.

Stress reduction

Eating a healthy diet is paramount for maintaining long-term health and will help lower or regulate the levels of cortisol in the body.   Whether you choose to eat three meals or six smaller meals, it is important to try to include all the nutrients that your body needs at some point throughout the day.   Consuming the right foods can go a long way towards managing stress, but attention should be drawn to the detrimental effects of caffeine, alcohol, cigarettes and drugs, which can trigger cortisol production and should be avoided. In addition, attempting to reduce stress by incorporating exercise into your daily routine can lead to even better results. Taking walks, cycling and relaxation techniques such as yoga are all great stress reducers, with benefits relating to heart rate, blood pressure, and reduced levels of stress hormones.  It’s also important to find time to relax by listening to music, reading a book or perhaps taking a warm bath.

All in all, there are plenty of ways through combining diet, exercise and relaxation techniques to combat the stresses that everyday life throws at us.  Importantly, don’t stress that you are not getting it right! Ease changes into your life, so that you are happy with your choices and reap the benefits of lower stress levels.

References

1.            Jazayeri, S. et al. Effects of eicosapentaenoic acid and fluoxetine on plasma cortisol, serum interleukin-1beta and interleukin-6 concentrations in patients with major depressive disorder. Psychiatry research 178, 112-5 (2010).

Healthy eating away from home: tips on where to eat and how to shop - by Maxine Sheils

It can be real nightmare eating away from home for someone with a chronic illness like cancer. Today's blog is written by Maxine from Igennus, who kindly shares her top tips to help you maintain a healthy diet when it comes to convenience food.

Eating out has never been more convenient. You’re either dashing to the local patisserie on your lunch break, popping out for a meal with friends at the weekend, or ordering a take-away on a Friday night or even in the middle of the week. Unfortunately for some, this means that you’re more tempted than ever to eat the foods you know aren’t necessarily good for you. Not only that, but as you’re not cooking the foods yourself, you have less idea of what you’re actually eating. Not only are the Igennus HQ staff health orientated, when we have a get together, we regularly have diets such as paleo or low FODMAPs being followed, as well as any intolerances to gluten, wheat and/or dairy which have to be accounted for, and the occasional preference for a vegan meal. Oh the joys for the waiter/waitress who pulled the short straw with our table! However, we’ve had tons of experience at dealing with these situations, leaving us very well equipped, so we thought it would be useful to impart some of this wisdom, with the hope that it will also help you.

Preparation is key

This age old saying is definitely your key to success because like anything, if you’re not prepared, you’re not giving yourself the opportunity to succeed. This applies to all situations. If you buy your lunch from the local supermarket, write a list of what you need before you go, to avoid being tempted by the generously sized aisles selling crisps, sweets and chocolate.

If your weakness is mid-afternoon when you’re having an energy lull, firstly, ensure you’re eating an adequate amount of protein as this will help balance blood sugar levels to avoid the blood sugar dips that leave you reaching for the biscuit tin (you can read more about protein and work out your requirements here). Secondly, having healthy snacks available will reduce the temptation to reach for the sweet jar. If you can, prepare some healthy foods, or buy them from the local supermarket to prepare you for the week ahead. Healthy snacks include a boiled egg (which can be boiled in bulk and stored in the fridge – mark them to avoid messy accidents); carrots and hummus; your favourite nut butter with celery sticks; fruit such as a banana or a handful of berries; a couple of oat biscuits with some cottage cheese; or prepare a trail mix with a mixture of almonds, walnuts, hazelnuts, cashews, brazil nuts, dried coconut chips, sunflower and pumpkin seeds, with a handful providing one serving.

Healthy lunches that can be purchased from local supermarkets include a prepared salad with some cooked chicken and/or mixed beans with added hummus; a tin of Amy’s Kitchen vegan and gluten free chili served over cauliflower rice; a prepared meatballs dish (usually available with the tapas selections) served over courgetti; or some pulled pork served with a portion of prepared wholegrain rice and salad, creating your very own burrito bowl. Some branded ready meals are also great for something quick and warming; Pure offer wonderful gluten and dairy free meals; Kirsty’s, delicious meals which were originally prepared for Kirsty’s son as a way to cater for his gluten and dairy intolerance whilst still providing a nutritious meal, most of which contain a decent amount of protein with low levels of sugar and salt; Amy’s Kitchen provides a variety of organic soups; City Kitchen have some wonderful options including the Malaysian Coconut Beef Curry, Skinny Thai Coconut Chicken and the Skinny Teriyaki Chicken Noodles; Bol also have some delicious, vegan “Super soups” – packed full of vegetables, they contain 3 of your 5-a-day, and for those who prefer meat with their meals, you can simply add some prawns or chicken to these to top up the protein content.

Tips: When buying ready meals, always check the labels; if you haven’t heard of at least three ingredients, put it down (unless one of those is quinoa). If the sugar content is more than 5% of 100grams, put it down. If the salt content is more than 1.5grams per serving, put it down. Try and aim for a protein intake of around a quarter of your daily recommended intake.

Canteen dinners

Office canteens are not always the healthiest place to eat, but a few food swaps can make a world of difference. For breakfast, rather than a bacon or sausage sandwich, consider porridge (where possible) with a banana, as this will provide a good source of fibre to provide that full feeling for longer, whilst also slowly releasing energy. For lunch, instead of a side of chips, aim for a couple of servings of vegetables or a side salad to further increase your intake of fibre, as well as vitamins and minerals essential for health. Opt for a cooked meal rather than a sandwich, which usually lacks healthy filling and therefore doesn’t provide much satisfaction or nutrition. If the cooked meals in your canteen aren’t that appealing, consider a jacket potato with chili served with a side salad, and instead of reaching for the sausage rolls to snack on, opt for the soup of the day, which should provide you with a steady release of energy from vegetables rather than the refined flour found in pastries. Finally, instead of indulging in several coffees each day, consider making every other drink a herbal tea. Not only will this save you money (especially if you have your own teabags), but it may also reduce your intake of more refined sugars, especially if you sweeten your coffee or opt for a coffee with added syrup flavouring or cream.

Out & about

If you usually purchase your lunch on the go, our favourite convenient eating places include Pret a Manger, Leon (although this is restricted to London and bigger English cities), Itsu (or any Japanese sushi restaurant), Starbucks, any type of “meal-prep” and “high protein” restaurants, Las Iguanas and Nando’s. All of these offer full nutritional information on their website and make it clear whether a dish is free from some of the main allergens, and whether they are suitable for vegans/vegetarians. Whilst there are many other options, these are the ones we know you are more likely to find in your local town.

Pret is at the top of our list with their beautiful array of natural food and organic coffee. They offer multiple gluten and dairy free options as well as lots of vegan-friendly foods. We love all of their salad options, especially the tuna niçoise, crayfish and avocado salad, and the chef’s Italian chicken salad. Our pick of soups include the butternut squash dhansak, the chicken, broccoli and brown rice soup, and pork and lentil ragu. Some of the soups are a little low on the protein count, however, making the egg and avocado/spinach pot the perfect accompaniment. For a quick snack, consider their fruit pots as well as their delicious crisped kale or tamari pumpkin seeds. We also recommend their cold-pressed juices and shots to top up your nutrient intake.

Leon’s naturally fast food provides all the information you need regarding their ingredients, allergens and even the glycaemic load and index of dishes. Our picks include the naked Korean chicken burger, or the original superfood salad with an added chargrilled chicken pot, both of which are high in protein and greens to provide lots of energy whilst you’re on the go. Wash them down with a kombucha brew, or a kefir smoothie, both of which will feed the good bacteria in your gut, supporting digestion and the immune system.

Itsu, and many other sushi chains, offer great options for lunches on the go, containing foods rich in omega-3 fatty acids from oily fish and seeds; good quality vegan protein from tofu and edamame beans; miso, another fermented food that will look after the health of the bacteria in your gut. Our Itsu picks include the vegan dish ‘humble warrior’, containing avocado, broccoli, falafel and seeds; and the poached salmon and egg. We also love their raw chocolate pie, and their small packet of crispy seaweed thins. Itsu even offer wonderful panda boxes for the children.

Tip: be aware of the salt content of some dishes on offer in sushi restaurants as many of the dishes will contain your entire recommended daily intake of sodium.

With food intolerances and dietary requirements, one of the biggest difficulties of eating away from the home is when you’re asked to eat at a restaurant you’re unfamiliar with. Independent restaurants are great as the food is often homemade, fresh and often consists of local produce; however, whilst some independent restaurants offer full nutritional information, many do not. Again, the advice here is to prepare. Call or email the restaurant ahead of time. If you tell them your dietary requirements and ask if they can cater for you, you will know ahead of time and can be prepared when the waiter/waitress takes your order rather than panic, ordering and eating a meal that may not be suitable.

Also, if you’re unfamiliar with an area, a quick google search of ‘healthy eating’ plus the name of the area you are in should bring up some options, as should tripadvisor. Alternatively, happycow.net is a useful resource for finding restaurants offering vegan and vegetarian options for your area or postcode. This is also useful for non-vegetarians as many of the options will be for relatively health-conscious restaurants who also offer non-vegetarian foods. There are also appss available such as ‘find me gluten free’ which can be a great resource when trying to find gluten free. It’s great to use on holiday.

Whilst we could write a small book on our most loved foods in each restaurant (between us, we’ve been to lots), our main recommendation is to check out your eating options ahead of time, have a look at the menu and nutritional information, and apply the same tips offered above for purchasing ready meals; i.e. check the protein, salt and sugar content, as well as the ingredient list to ensure there’s a minimum at most of chemicals and additives included. Fortunately, people are more aware than ever of dietary requirements, making it a lot easier for the rest of us to choose a delicious and suitable meal to enjoy with our friends. Enjoy!

Top tips for optimal energy levels - by Maxine Sheils BSc DipCNM

This Sunday's blog post has been written by Maxine from Igennus. This week she shares a few suggested tweaks to help you boost your energy through this chilly period...

Maintaining energy and motivation in the colder months can be tough at the best of times but when you are also actively fighting cancer, going through treatment or in recovery, the extra strain you are under can make this time of year seem exhausting. Whilst it’s important to give your body the rest it needs when you’re unwell, there are other ways of helping combat low energy. Many people may be tempted to turn to quick ‘pick me ups’ such as caffeine, cakes or a nap to help get them through the day but when used in excess they could exacerbate the problem. It can be hard to tell the difference between wanting and needing to rest so by looking at other areas of your diet and lifestyle that may be adding to feelings tiredness, you may be able to identify a few simple tweaks to help boost your energy, and support your health, this winter.

Diet: balancing your macronutrients to support energy stabilisation

The diet is paramount to energy levels as we eat to fuel the body in order to function optimally, therefore you need to ensure your diet is supporting your body as much as possible. A simple way of increasing your energy is to eat regularly, i.e. every 3-4 hours; ensure you are eating 3 meals per day and add 1-2 snacks in between, especially for any prolonged periods between meals, or if you are unable to eat much in one go due to nausea or low appetite.

Look at your body as a fire, requiring fuel (from food) to keep the energy of the fire going. Carbohydrates work as the paper to your fire, they’re great for a quick boost but they’re  quickly burnt up; protein is the wood to the fire, providing more longevity; fat is the coal to your fire and will keep you going for much longer. When it comes to carbohydrates, it is important to distinguish between simple carbohydrates, consisting of one or two sugar molecules (found in cakes, biscuits, sweets, white bread and pasta, fruit juices and fizzy drinks) and complex carbohydrates, consisting of many sugar molecules joined together, found in starchy vegetables such as sweet potato, legumes and whole grains. Simple carbohydrates are burnt quickly by the body providing instant energy but leave you craving more to boost your energy again. This is what we call ‘the blood-sugar rollercoaster’ and when you’re on it, it’s extremely difficult to get off. Complex carbohydrates, on the other hand, are burnt up slower than simple carbohydrates, providing a steady release of energy, and with a few food swaps, you should be able to even out the highs and lows to eventually maintain a healthy supply of energy to the body.

Starting the day with wholegrain toast (complex carbohydrates) topped with a poached egg for protein, and some avocado for fat; white pasta for lentil pasta or courgetti (spiralised courgette); white rice for brown rice, quinoa or cauliflower rice; biscuits for a protein smoothie, and cakes for homemade granola bars is a great way to optimise the nutrition in your foods without the need to eat huge amounts more.

Try to ensure you consume a source of protein with each meal/snack, as well as include healthy fats from oily fish, nuts and seeds, olive oil, olives and avocados in your diet, to help to maintain a steady flow of energy throughout the day.

Looking at your caffeine intake is another important factor, as many rely on this to provide them with an energy shot. Whilst one or two cups of coffee can carry many health benefits, some people are slow metabolisers of caffeine (thanks to inherited genes), meaning it takes much longer for the liver to detoxify caffeine from the body. If you drink caffeinated drinks and struggle to fall asleep, you could well be a slow metaboliser, with a lack of good quality, restorative, sleep driving low energy levels. Try minimising your intake to just one caffeinated drink before midday to see if this has a positive effect on your energy. Make sure to drink adequate water, ideally purified or mineral water, as dehydration can also be a factor in low energy. For those who don’t enjoy drinking water, try infusing it with lemons which will further increase hydration levels and help support the immune system.

Using simple lifestyle techniques to increase energy levels

Exercise is a great way to boost energy levels as it gets the blood pumping around the body, carrying nutrients to cells to produce more energy, and increases levels of feel-good and energy-promoting neurotransmitters, dopamine and serotonin. Whilst the thought of exercise might seem off-putting or impossible, it does not need to be a chore. Just start with what you can, be it a short walk to the local shops, five minutes around the block on your lunch break, or a weekend walk in the park is all you need to start with. Use this time to listen to your favourite artist, an audio book, or take part in a guided meditation and you’ll soon increase the length of time you spend walking. Over time, as as energy and other symptoms permit, you may want to try increasing your pace, some gentle stretch or signing up to a local gym to try out a fun exercise class, but the important thing is to take it in your own stride and enjoy being active.

With everything, life is about balance so it’s also important to notice when you need some down time and to ensure it’s productive. It is all too common today to be stressed, with stimulation from mobiles, laptops, televisions, the radio, from the moment we wake up to the moment the lights are turned off. Listen to your body and notice when you are in need of ‘switching off’. When we are stressed, the sympathetic nervous system is stimulated, putting us in ‘fight or flight’ mode. Taking a moment to have a few deep breaths, or a short mindfulness exercise can relax the body and switch the nervous system from ‘fight or flight’ to ‘rest and digest’ mode, vital for restorative rest and recovery. 

Nutrients that will provide additional support for energy production

Omega-3: EPA & DHA

Omega-3 fatty acids EPA and DHA are required to aid the function and structure of every cell in the body, allowing nutrients to flow into the cells and toxins to flow out. If cells are lacking such vital nutrients, it is easy to see why a general feeling of fatigue and low energy may follow; your cells simply aren’t able to function optimally. Consuming two portions of oily fish such as mackerel, anchovies, salmon and herring will aid with increasing EPA and DHA levels, however a typical western diet consists of high levels of omega-6 arachidonic acid (AA) from foods such as grains, and animal produce fed a diet rich in grains. An imbalance of omega-3 to omega-6 within the body, in favour of omega-6, can lead to silent inflammation, which can in turn affect energy balance, as well as affect immune function and cellular health. Supplementing with high dose omega-3 fish oil will help to restore the balance of omega-3 to omega-6 to a healthy ratio, and maintain optimal levels to keep inflammation in check.

Our recommendations: Pharmepa Restore & Pharmepa Maintain and Opti-O-3 blood spot test.

CoQ10

The body naturally produces an enzyme called Coenzyme-Q10 (CoQ10) which aids in the production of energy in the body. As we age, the body’s ability to produce CoQ10 decreases, peaking in our 20s and declining after this point. Low levels of CoQ10 are also associated with many health conditions such as cardiovascular disease, diabetes, cancer, muscular dystrophies, CFS and ME; so it may be worth considering supplementation with CoQ10 to support the body with energy production.

Our recommendation: VESIsorb Ubiquinol-QH

B vitamins

B vitamins are important for energy production: vitamin B1 is required to turn carbohydrates from your diet into energy; vitamins B2, B3 and B5 aid with energy production from carbohydrates, protein and fats consumed; B6 helps break down stored energy from muscles and the liver; B12 is critical for producing cellular energy in the body. A complex containing the full spectrum of B vitamins will ensure optimal wellbeing and assist in energy production.

Our recommendation: Super B-Complex

Personalising your nutritional requirements

We hope that the above arms you with lots of information to start tackling your energy levels. We hope you start to see the benefits over the coming months by putting some simple practices into place. Igennus have witnessed confirmation over the years that the path to individual health is unique and you cannot generalise a plan as a ‘one size fits all’. We are aware that many factors could be at play and effectively preventing you from progressing with certain areas of your health. MyOnlineCLINIC has been developed from years of experience of working with customers, and provides a platform for everyone to gain access online to an experienced clinical nutritionist who can look at your personal circumstances, health and needs, and guide you towards feeling revitalised, refreshed and ready to take control of your health.

Use the code YESTOLIFE for 15% off all Igennus products bought at their online shop: https://shop.igennus.com

Maxine is a Nutritional Therapy graduate of the College of Naturopathic Medicine in Manchester who has recently joined Igennus as a Customer Support Nutritionist and is based here in Cambridge. Her interest in nutrition was sparked after working as an Au Pair in Australia to a family who were living on a raw food diet where coincidentally, she started to endure severe digestive problems. She joined CNM as a student to further her new found passion and was able to support her own body in regaining health. Maxine is passionate about nutrition and her ability to help others achieve their optimal health. She specializes in female hormonal problems such as endometriosis, thyroid problems, stress, autoimmunity and digestive disorders. Her degree in Psychology provides her with a strong ability to understand and motivate others to achieve their health goals.

Top 5 immune-boosting foods from your kitchen - Maxine Sheils from Igennus

This week's blog post is one from Maxine Sheils, a Nutritional Therapy graduate of the College of Naturopathic Medicine who has recently joined Igennus. Here are Maxine's top 5 immune-boosting foods from your kitchen...

We were fortunate enough to have a beautifully long summer but that’s a far cry from the current cold weather, so we thought this would be the perfect time to share our favourite immune-boosting foods before those office sniffles start. It happens every time the weather changes, one person in the office has a cough and before you know it, you’re feeling run down for the next week or so. Fortunately for the Igennus office (and it may be somewhat of an occupational ‘hazard’), we rarely see a sick day, so we’re definitely doing something right. Here are the 5 foods that you can find in our cupboards that may have something to do with it…

Turmeric

You may have already noticed, but we love turmeric at Igennus, so much so, we took the most beneficial component (curcumin), used the most up-to-date technology (Longvida) and bottled it. Whilst the raw ingredient isn’t as potent, it’s definitely a staple in our herb and spice cabinet. Turmeric’s beneficial element is curcumin, which makes up around 4% – 8% of turmeric. It’s great for reducing inflammation associated with the common cold; it’s antimicrobial, meaning that it will help the body fend off any nasty bacteria from unwell co-workers; it has antioxidant activity to protect cells from the damaging effects of bacteria and virus, and has even been shown to help modulate the immune system. Finally, if you’re prone to respiratory conditions such as bronchitis, laryngitis or sinusitis, you’ll be happy to hear that turmeric also has positive effects on the respiratory tract. Need I say more? 8 grams of turmeric are found to increase blood levels to a therapeutic amount so it’s time to get cooking up a dhal, or try your hand at a turmeric latte.

Garlic

Not only does garlic keep the vampires away, it’ll also keep those other nasty bugs at bay too. Another herb with antioxidant and antibacterial activity that will have positive effects on your immune system, garlic is also an antiviral, meaning that if you get cold sores when you’re run down, garlic is going to be your saviour. It’s also proven its worth as a protector against human rhinovirus, the main culprit to blame for the common cold. So put the tissue box down, and get cooking some garlic-roasted vegetables. Yes, the house will smell of garlic, but they’ll taste utterly delicious and you’ll be reaping the benefits.

Ginger

This common kitchen spice features heavily in our meals during the cooler months. Why? Because it’s not only warming, but it also has so many health benefits that we want to benefit from. Like turmeric, it also has antibacterial, antioxidant, anti-inflammatory and respiratory benefits, but on top of that, it also has anti-emetic properties, meaning that if you’re suffering with any nausea or vomiting as a side effect of illness, you’re going to be wanting a lot of ginger. We love this in curries, homemade ginger tea with added lemon, and in homemade treats such as ginger and walnut loaf.

Manuka Honey

What’s the difference between honey and Manuka honey, that we spend an awful lot more on what sounds like the same thing – honey? All honey is produced from bees and extracted from hives; however, with Manuka honey, the bees produce it from the flower of the Manuka tree. Native to New Zealand, Manuka honey contains methylglyoxal (MGO), the active ingredient believed to contain antibacterial properties. We love this for wounds or sore throats, but it’s even an FDA-approved medical device for supporting wound healing, and has been shown to reduce wound healing time of diabetic foot ulcers when the dressing contained Manuka honey.

Tip: When Ocado sell Manuka honey with a MGO of 550+ at £99, and Tesco sell Manuka honey with NPA 15+ for £19.90, it all gets a little confusing as to what’s really worth investing money in. Fortunately, we’ve found this helpful chart on different ratings for Manuka (i.e. UMF, NPA, MGO); basically, the higher the score the better. Still, there’s a lot of choice out there so go with what suits your budget and only use it when needed.

Apple cider vinegar

Not the most obvious one perhaps, however apple cider vinegar (ACV) is great for stimulating the production of stomach acid and digestive enzymes in those with low levels, to help aid digestion of food. Stomach acid is also required to kill off any bacteria in food so if levels are low, it’s easy for a bacterial infection to hit from the ingestion of contaminated food. Whilst it’s worth investigating levels of stomach acid with a nutritionist and reasons for low levels, a quick solution in the meantime does involve the use of apple cider vinegar. Alone, it’s not particularly that palatable but it’s time to get experimenting with recipes as you can make some delicious salad dressing using ACV. It can be whisked together to make a salad dressing with added olive oil, freshly squeezed lemon juice and wholegrain mustard.

And there we have it, our top 5 immune-boosting foods straight from the kitchen cupboards. If you’re feeling really brave, you could try my own personal cold remedy. As soon as I feel a sniffle that feels like it has the potential to grow into a full blown cold, I pour some warm water into a cup, add a couple of crushed garlic cloves, grate a nub of ginger, add a good serving of turmeric, a splash of ACV and a bit of Manuka honey and throw it back quickly before I can taste it. It works for me but, as I said, you need to be feeling brave.

Top tips for reducing digestive symptoms related to cancer treatment

Today's post is by Sophie Tully BSc MSc, a Nutrition Scientist at Igennus Healthcare Nutrition on how you can improve your digestion following cancer treatment.

You've probably been hearing a lot in the media recently about the importance of the gut in promoting overall health. Researchers are increasingly linking our digestive function and the health of the ‘good’ bacteria that live in the gut to everything from mental health, energy, autoimmunity, autism, allergies and of course cancer. As such, supporting digestive health is important for everyone who wants to improve or protect their health. Undergoing treatment for cancer puts a huge strain on the body and in particular can lead to some very nasty digestive tract side effects that leave you feeling worse than is often necessary, as well as leading to further potential complications of treatment. Supporting the digestive tract is vitally important, not only to help reduce the severity of symptoms but also to help ensure your treatments can work as well as possible without further reducing your body’s natural defences.



There are a number of foods and nutritional factors that can easily be added into the diet to help ease digestive discomfort, reduce nausea and diarrhoea and reduce the long-term impact of treatment on digestive health and function. Here are my top  tips for promoting digestive health during and after cancer treatment and reducing the severity of associated symptoms:

1) Boiled bones for better bellies

Cancer treatments can leave you feeling very sick and uncomfortable so that the last thing we want to do is eat. Homemade broths, made from leftover chicken or beef bones, are a great way of ensuring you are still getting some good nutrients into your system without the need to eat huge amounts of food in one go. Bone broths contain a range of nutritional factors, in particular glutamine, collagen and glycine, that directly help heal damage to the lining of the digestive tract caused by cancer treatments; they also support the digestion of food, making it easier on the stomach when you do eat something and promote detoxification helping you to process treatment-related chemicals in the body. Consuming a few sips of warm (not hot) bone broth at every given opportunity will therefore not only help you feel more comfortable after eating other foods, but will also help reduce the severity of your side effects by protecting the gut lining itself and reduce the time the body is exposed to chemical toxins that directly cause these side effects. Pretty impressive stuff!

2) Fermented foods = effective fixes 

These contain the ‘good’ bugs that live in abundance in the digestive tract and support immune function and digestive health. Chemo-, radio- and pharmaco-therapies are very harmful to these bacteria and as a result many of them die off during cancer treatment, leaving you more prone to stomach cramps, upset and sickness, as well as more vulnerable to bugs or infection. When you are feeling up to it, try to consume some fermented foods such as pickles, kombucha or kefir to help repopulate your digestive tract and keep your GI tract happy. If you aren’t a fan of fermented foods, which can be an acquired taste, or you find they cause irritation, then natural organic yogurt and a probiotic supplement can also be used with great effect, reducing side effects and promoting immune function.

3) Soothing solutions for stubborn sickness

If you, like so many others, feel sick following treatment then there are a few things that can help to soothe the stomach and ease the nausea, giving enough respite to get some much needed rest. Fresh ginger and mint teas (taken separately) can be very soothing on the stomach and are commonly used to ease nausea occurring for a range of reasons. Just a few slices of fresh ginger in some warm water or a good bunch of mint leaves sipped throughout the day will not only promote hydration – also very important for helping you to feel better – but can significantly help reduce nausea, leading to a more settled stomach. 

4) Real results to reduce reflux

If you are struggling with persistent burning or indigestion-type sensations as a result of your treatment, chewing slippery elm tablets or taking it as a powder with lots of water can be very helpful. Slippery elm provides a soothing action the whole way down the oesophagus and into the stomach, helping to ease the discomfort and burning experienced almost instantly, allowing you to eat and sleep without feeling constantly like your stomach is on fire. Slippery elm needs to be taken with lots of water so make sure you are constantly sipping at some fluids according to your tolerance.

5) Move the body, move the bowel

For many people, cancer treatments can result in reduced digestive transit, leaving you feeling bloated, uncomfortable and even in pain. It is important to keep hydrated and try to consume fibrous foods whenever possible, as low levels of both fluids and fibre will reduce the volume and consistency of the stool, making it harder to pass. Drinking the above-mentioned teas, water whenever you can and consuming small amounts of legumes, green leafy vegetables, fatty fish and a few prunes can all help to aid transit and prevent things getting backed up. Lack of movement can reduce the blood flow to the digestive tract, reducing its natural peristaltic actions and slowing bowel transit. Trying to move as often as possible can help promote bowel movements so going for a gentle walk might be worth a try to get things moving.

6) Follow my 4Rs for reducing side effect risk: 

1. Rest is vital to make sure your body has the time to repair and recover following treatment. Whilst it may be easier said than done, allowing yourself the time needed for your body to deal with the body-wide damage treatment causes is as important as the treatment itself. Too much extra stress and activity will divert energy and resources away from where it is needed, making side effects potentially worse.
2. Rehydrate regularly to make sure you are able to flush out the potentially harmful chemicals produced in the body as a result of treatment, as well as keep the digestive tract moving and fluid levels stable for carrying nutrients to the cells.
3. Refuel as often as you can with natural whole foods. This is important to ensure you provide your body with the energy and nutrients it needs to process the treatment and its impact on your cells. Prioritising plant foods, proteins and healthy fats and of course your bone broth is the best way to support the body’s needs.
4. Relax! Stress is your worst enemy at this time as it will compete with your immune system for resources, potentially worsening side effects and reducing treatment effect. Stress is also a major contributor to digestive symptoms, so whilst worrying and getting stressed is a natural part of undergoing cancer treatment it’s important to try to engage in regular relaxation and calming activities that take your mind off things and help you stay calm and happy. Mindfulness, meditation, gentle exercise such as yoga or walking, sitting outside and listening to audiobooks can all be great ways of keeping stress in check. 

If you would like to know more about any of the above, please feel free to call Nina, Sophie or Kyla, all of whom will be very happy to answer your questions.

They can be reached at 0845 1300424 (not a premium rate number) or you can email them at education@igennus.com. You can also find out more on the Igennus website.

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