It is about 80% sugar, so we may not benefit from Winnie the Pooh-level quantities of the stuff. However, I disagree with anyone who says it’s no different from standard white sugar – and there’s plenty of science out there to back me up. There are so many things that are awesome about honey as opposed to sugar.

Note that a lot of the studies looking at these effects use unprocessed honey, rather than the supercheap, super runny honey you can get in the supermarket. But you don’t have to spend a fortune on imported Manuka honey. Local honey is usually unprocessed, just as good, and supports local bees and their keepers.

Here are 8 gifts that honey provides any day of the week:

1. Honey is more effective than cough syrup for sore and scratchy throats. It’s an instant soother, and also anti-bacterial, anti-viral, anti-fungal and anti-inflammatory, so ticks all your winter virus boxes.

2. Its wonder-nutrients can handle a little heat, so go ahead and stir a little into porridge and herbal teas – thyme tea, chamomile tea and ginger tea are all excellent choices for sore throats.

3. It’s also great for cuts, ulcers, and minor burns – it’s a natural antiseptic, plus the propolis stimulates collagen building.

4. There are over 500 polyphenols in the propolis alone in honey, which is why it has so many anti-inflammatory, antioxidant, and other health-giving properties.

5. Polyphenols (such as those in honey) are food for your microbiome, which is the frontline of your immune system.

6. Polyphenols also help with blood sugar management – and indeed honey has shown anti-diabetic effects in people with Type 2 diabetes, such as improving fasting blood glucose levels.

7. Honey may help reduce cholesterol and triglyceride levels too.

8. Local beekeepers are more likely to use sustainable approaches, which means buying local honey supports the pollinators and general ecosystem where you live.

Local honey finder – England, Scotland, Wales

Kirsten Chick

Kirsten Chick is a nutritional therapist and lecturer, and author of Nutrition Brought to Life.

www.kirstenchick.com

The post 8 things that are awesome about honey appeared first on Silver Magazine.

Brain fog is one of the most common and least appreciated signs of menopause. That ‘cotton wool brain’ where focus, memory, and concentration have drifted off elsewhere. The impact of this can range from mildly annoying for some, to sadly quite debilitating for others.

Swathes of perimenopausal mid-lifers have reported refusing promotions, for example, or giving up jobs and businesses they’ve loved and succeeded in, all because they can’t cognitively cope any more.

My mind has always been pretty sharp, but I’ve had brief spells of brain fog for decades when I’m tired, stressed or run down. Mostly I start losing words. Names of famous people and friends, and just random words I want to put in a sentence.

I love words, so forgetting them is a considerable frustration. One that, since perimenopause, has become more and more frequent, along with dwindling concentration levels and limited patience to deal with it all.

Is it brain fog, or dementia?

My first concern, like many my age (53), was whether this was the first throes of Alzheimer’s disease. It seems, however, that menopausal brain fog is a temporary state, and I’m likely to get my mojo back at some point. In the meantime, as a nutritional therapist, I’ve been researching everything I can do to support my perimenopausal brain.

My first concern, like many my age, was whether this was the first throes of Alzheimer’s

So why does it happen in the first place? Like most activity in our fantastically complex bodies, we don’t fully understand. But we do know that the reproductive hormones progesterone, oestrogen, and testosterone are important to the health of our brain cells, and protective against both cognitive and mental decline.

So when progesterone and testosterone start dropping, and oestrogen starts fluctuating in perimenopause – which can last for sometimes a decade – this is bound to have an impact. The first year after menopause, when periods stop for good, has been found to be the worst for brain fog, and that’s when oestrogen levels are likely to plummet.

Stress, menopause, and brain fog

Stress can contribute to brain fog

Midlife is also a time when we tend to have an awful lot on the many plates we might be spinning. With women increasingly choosing to have families later in life, perimenopause can often coincide with one’s children going through puberty, and the loss or additional support needs of elderly parents. By now we may also be struggling under the weight of accumulated responsibilities, traumas and general world-weariness. All of which can takes its toll on our short-term memory and general cognitive state.

Midlife is also a time when we tend to have an awful lot on the many plates we might be spinning

Our stress hormones and reproductive hormones are so closely linked that we need to support both at the same time. Stress hormones are made in the adrenals, and we make them all the time in a rhythm that usually contributes to health and wellbeing.

Elevated stress hormones, however, can disrupt menstrual cycles and fertility, and may impact hormonal transitions such as puberty and perimenopause. Depleted levels can also be problematic.

After menopause, we convert some of our adrenal hormones into oestrogen, progesterone and testosterone to help keep us ticking along, so we need them to stay buoyant. It makes sense to try and maintain regular patterns of adrenal hormones throughout our lives.

Balancing hormones

We can do this with regular mindfulness practices, like meditation, yoga, and qi gong. Moderate levels of exercise can also be helpful, such as brisk walking, running, and dancing.

Plus there are specific nutrients and ways of eating that can keep the adrenals balanced, such as B vitamins, vitamin C, zinc, and magnesium, as well as avoiding blood sugar spikes and crashes. Having regular protein and fibre, including early in the day with breakfast, and reducing sugar and refined carbohydrates, can really help blood sugar.

The same nutrients are also helpful for regulating reproductive hormones. Testosterone, for example, needs a lot of zinc and certain amino acids from protein. Oestrogen is a little more complicated: it’s metabolised in the liver and put through processes that require B vitamins, vitamin C, magnesium and a number of other nutrients.

These processes convert the oestrogen to different sub-types that may be stronger- or weaker-acting, according to what you need right now, or broken down completely to be got rid of. Before your body poos them out, however, some of the microbes in your gut microbiome check in to see if you actually need some recycling back into your system.

Read: How to boost the feel-good chemicals in your brain

So take care of your gut health

Look after your gut and microbiome health, with plenty of plant-based fibre and regular fermented foods. Interestingly, a well-populated gut microbiome can also help keep stress levels in check, and may even help with cognitive health.

Plus, of course, your brain needs good levels of hydration, which for most people means about two litres of water a day. Additionally, your brain cells need specific types of omega 3 fatty acids called EPA and DHA, which you can get in fish oil and vegan algae-derived supplements. There’s also a nutrient called phosphatidyl serine that can improve brain function.

Movement, and rest

I’d like to come back to exercise, because one of the most mind-blowing pieces of research I have found in recent years is this: “…resistance exercises and resistance training evoked substantial functional brain changes, especially in the frontal lobe, which were accompanied by improvements in executive functions. Furthermore, resistance training led to lower white matter atrophy and smaller white matter lesion volumes.” (Herold et al).

…one of the most mind-blowing pieces of research I have found showed “…resistance exercises and resistance training evoked substantial functional brain changes…”

This conclusion is based on just a small amount of studies, but it’s still motivated me to get some home weights and lunge on an almost daily basis.

Equally, it’s important to rest. Of course, lack of sleep is going to be feeding into any brain fog issues – who can focus on anything when sleep-deprived? There are lots of different layers of nutritional herbal support that can be so helpful here, from Montmorency cherries to valerian and Passiflora.

But for many there’s no magic sleep switch, and focussing too much on it may just be anxiety-inducing. But please make sure you get enough downtime. Carve out five minutes here, half an hour there, maybe even a whole day or weekend where you can, to just do nothing. Stare out of the window, read a novel or a magazine, relax in a warm bath. Or maybe a gentle stroll, or something artistic like sketching, painting or singing. You don’t want to stagnate, but you do want to feel rested.

Worried about brain fog?

If you’re concerned about brain fog, there are lots of tips here you can play with and see how they work for you. Of course, not everything is appropriate for everyone, so if in doubt, seek advice from a registered nutritional therapist and/or herbalist. And remember that, like puberty, this too shall pass.

FOODS TO HELP BEAT MENOPAUSAL BRAIN FOG

Foods rich in –
B Vitamins: whole grains, beans, seeds, nuts, mushrooms, avocado, fish, meat, eggs, liver, green leafy vegetables
Vitamin C: green leafy vegetables (raw), fruit (raw), onions (raw)
Magnesium: green leafy vegetables, nuts
Zinc: nuts, seeds, chickpeas, chicken, lamb, beef
EPA and DHA: oily fish (salmon, trout, sardines, mackerel, herring, anchovies)
Phosphatidylserine: soy beans, egg yolks, liver

Protein-rich foods: beans, lentils, nuts, seeds, cheese, eggs, fish, meat

Fibre-rich foods: vegetables, nuts, seeds, whole grains, beans, peas, lentils, herbs, spices, fruit

Fermented foods: yoghurt, kefir, well-ripened cheese, sauerkraut, kimchi, kombucha, miso, unfiltered apple cider vinegar (“with mother”)

Kirsten Chick

Kirsten Chick is a nutritional therapist and lecturer, and author of Nutrition Brought to Life.

www.kirstenchick.com

The post Menopause and brain fog: will I ever think straight again? appeared first on Silver Magazine.

Considering a juice cleanse? Or a switch to raw salads and vegan eating? Perhaps you’ve decided to cut out booze and hit the gym. Maybe all of the above. Radical changes are a shock to the system, especially in what is already a hard, cold month. Rather than looking at a fierce January detox plan, nutritionist Kirsten Chick says it’s time to be gentle on ourselves.

January in the UK is way too chilly and depressing for most people to be introducing cold raw food for a start. And winter is generally a time for being gentler on yourself, rather than making drastic changes. There are much warmer and more nourishing ways to lighten the load, recover from the party season, and start the year feeling fresh. Here’s my top tips to help cope with the seasonal hangover.

1. Take it easy

If you’re feeling ravaged by seasonal excesses, then the key here is to be kind to yourself. In fact, even if you’ve had quite a balanced December, I’d still recommend a gentle start to the year.

2. Watch out for warning signs

Your bodily detoxification and elimination processes are often more sluggish in the winter months. This means they may need a helping hand, but if you push too much, you might just overload your liver and lymph. Possible signs that you are probably putting your body under strain include:

• Energy dips and blood sugar drops – which is when your sugar, carb, and fat cravings kick in and make you irritable, and your detox unbearable
• Headaches or joint pains
• Itchy skin or rashes
• Nausea or digestive problems

3. Ease yourself in gently.

Start by gradually reducing sugar, alcohol, caffeine, gluten, dairy, processed and refined foods – or maybe even just one or two of these.

4. Go seasonal with your foods

At the same time, nourish yourself with soups, broths, casseroles and bakes with plenty of vegetables. Increasing vegetables will provide nutrients that help you make many of your detoxification enzymes. And small amounts of good quality meat, fish or pulses. They may not be as instantly energising as a green juice, but they will provide the nutrients your need to support your detoxification processes. In addition, they will be warming, soothing and hydrating to your digestive tract, which is the core of your immune system. A happy, healthy gut means a happy, healthy you.

Looking at boosting your immune system using nutritional eating?

5. Lay back and relax

Also consider trying weekly Epsom salt baths, where you put around half a kilogram of magnesium sulphate in a warm bath and relax for about 20 minutes. Magnesium is necessary for many aspects of detoxification and elimination, including producing glutathione, your main detoxification enzyme. Sulphates are additionally required by the liver to help process toxins.

6. Go easy on the gym

Wrap up and get out in the woods or hills for a good old stomp instead. Get the lymph moving. Gently sweat out toxicity and boost your immune system.

7. So when is a good time to bring in the juices and salads?

For most people, when the weather warms up. So focus on nourishing yourself and keeping warm and hydrated for now, and gradually build up to a deeper cleanse in the spring.

Kirsten is running an online workshop on New Year nutrition.

How to gently refocus after the festive season.
Dealing with habits and cravings.
Foods to support your body’s natural cleansing processes.

For information on this lovely course click here

Kirsten has been talking nutrition for over a decade in workshops, on university and college courses, on retreats and to the hundreds of people who come for one-to-one consultations. Always seek the advice of your GP or other qualified health provider with any questions you may have regarding a medical condition.

Kirsten Chick

Kirsten Chick is a nutritional therapist and lecturer, and author of Nutrition Brought to Life.

www.kirstenchick.com

The post Kindness is what your body needs – not a brutal January detox plan appeared first on Silver Magazine.

The truth is that we are not just at the mercy of random ill fortune. Yes, chance may play a role, but there are other players in the game too. Aspects that we do actually have control over.

These are things like diet, exercise, getting sunshine, and managing stress levels. You can be gently proactive in keeping you and your loved ones out in front. Both for disease prevention, but also so that if you do get ill, you are in a stronger position to deal with it.

The wonder of your immune system

The immune system never ceases to impress me. There are so many interactive layers, checks and balances, and astoundingly clever processes. Your immune system is complex and wonderful – and powered by food. You need specific nutrients to keep it healthy and strong. The good news is that you can eat fairly simply to boost your immune system.

Below are some key foods that help you to make and regulate white blood cells and antibodies. First, however, we need to look at an equally important part of your immune system: your protective barriers.

Protective barriers – your first line of defence

These include your skin, the mucous membranes lining your airways, and digestive tract. To keep these healthy and intact you need:

1. Hydration
Water plumps up your skin, keeps it flexible and strong, and helps you make protective mucus. You breathe, wee, poo and sweat out about four litres a day, on average, and you need to get about half that back in what you drink, and the rest in your food. Soups and salads, for example, are far more hydrating than toast and sandwiches.
2. Vitamin A
Liver, eggs, shrimps and cheese are the best sources of vitamin A. You can also convert beta carotene from orange and green leafy vegetables into vitamin A, but not necessarily very efficiently. So vegans will need to eat lots of these daily.
3. Vitamin C
Fruit is a great source, but also green leafy vegetables, herbs, sauerkraut and onions, as long as they’re all raw. So a nice herby coleslaw should do the trick.

4. Vitamin D
Anti-inflammatory and protective against a number of disease, vitamin D is particularly useful for gut and skin health. Your best source: sunshine.
5. Zinc
Nuts and seeds, especially pumpkin seeds, chickpeas, lamb, chicken and beef are all great sources of zinc. Soak nuts and seeds overnight in water to make the zinc more bioavailable.
6. Selenium
You just need two or three Brazil nuts to get your daily selenium fix, or some oily fish.
7. Dietary oils
Another reason to eat oily fish, such as salmon, mackerel and sardines, and also nuts and seeds.
8. Fermented foods
These help keep a balanced, actively protective microbiome – the bacteria and other microbes largely in your colon, but also lining all your mucous membranes and your skin. Think sauerkraut, blue cheese, kefir, yoghurt, kim chi, and unfiltered apple cider or balsamic vinegar.

Like this article? You might like to read about how to boost your oestrogen too

White blood cells

Now, it just happens that many of these nutrients also keep your white blood cells in shape. You have lots of different types of these super cells, including Natural Killer Cells, cytotoxic T cells and more.

Natural Killer Cells are always on patrol, looking out for cells that are showing signs of cancer or viral infection and killing them. Cytotoxic T cells have a similar function, but have to be specifically activated and will only kill cells that your body has developed antibodies to.

Vitamins A, C and D help you to make healthy white blood cells and help them to carry out various functions well.

Selenium helps regulate T cells, and has been shown to stop some kinds of virus mutating to a more severe form. Zinc is crucial to the number, function and balance of nearly all your white blood cells. Clinical trials have shown zinc to reduce infection rates in both children and the elderly.

Natural killer cells additionally need vitamins B6, B12 and folate. It’s hard to get B12 on a vegan diet without supplements, but regular meat, fish and eggs will provide good levels of B12. Green leafy vegetables, sweet potatoes and cauliflower are great for B6, and you can get good levels of folate from lentils, green leafy vegetables, broccoli and cauliflower.

Antibodies

The first time you are exposed to a bacteria or virus, for example, your immune system quickly learns what it looks like, and assigns it unique antibodies. These antibodies can help destroy or neutralise that specific bacteria or virus if it appears again, or activate relevant cytotoxic T cells plus a whole cascade of inflammatory substances.

To make plenty of antibodies, you need sufficient protein in your diet. Perhaps 25% of each meal you eat. If you are vegan, then have pulses (beans, lentils, peas) at least once a day, plus nuts, seeds and grains to get your full amino acid profile.

Your immune-boosting plate

To give your immune system everything it needs to do its job well and regulate its activity, you need to feed it well. Mealtimes should generally include:

– A little meat, eggs or fish if you eat them, or pulses
– A sprinkling of nuts and/or seeds
– A generous handful of green leafy veg
– A variety of other vegetables
– A little sauerkraut, yoghurt, unfiltered vinegar or something fermented

This will provide you with a broad range of immune-supportive nutrients, plus natural antioxidants and anti-inflammatories and heaps more besides. Remember to include soups, stews and salads in addition to drinking a good couple of litres of plain water daily (not all in one go!)

The most important thing if you’re planning to boost your immune system, however, is to keep it simple and enjoyable. If you hate cooking, then find quick and easy recipes. Batch cook so you’re not spending all your time in the kitchen. And take time to sit down and savour each mouthful. Stress is a real immunity thief, so try not to add to what’s already there. Keep calm and eat your greens!

For more advice on your health and nutrition I’m running online courses. Find out more at my Connect with Nutrition site. Comment below if you have any questions about this article.

Kirsten Chick

Kirsten Chick is a nutritional therapist and lecturer, and author of Nutrition Brought to Life.

www.kirstenchick.com

The post Want to boost your immune system? Time to talk nutrition appeared first on Silver Magazine.