15 Immune Boosting Foods To Keep You Healthy This Winter
15 IMMUNE BOOSTING FOODS TO KEEP YOU HEALTHY THIS WINTER
19 / JULY / 2023
SHEREE'S HEALTH DIARIES
Your immune system is your body's defense mechanism against pathogens, viruses, and other harmful invaders.
Keeping it strong and resilient is crucial for maintaining optimal health and well-being. One effective way to support your immune system is by incorporating immune-boosting foods into your daily diet.
These foods are rich in essential nutrients, antioxidants, and bioactive compounds that can strengthen your immune response and help protect against illnesses.
Below are a variety of immune-boosting foods that can provide a natural and delicious way to fortify your immune system. Whether you're looking to ward off seasonal colds, enhance your overall immune health, or simply give your body a nutrient-packed boost, these foods will nourish and empower your body's defense system.
LIST OF IMMUNE BOOSTING FOODS
- Citrus fruits (e.g., oranges, grapefruits, lemons): rich in vitamin C, which enhances immune cell function and supports the production of antibodies.
- Berries (e.g., strawberries, blueberries, raspberries): packed with antioxidants like vitamin C and flavonoids, which help protect immune cells from oxidative damage.
- Leafy greens (e.g., spinach, kale, Swiss chard): abundant in vitamins A, C, and E, as well as antioxidants and fibre, all of which support immune function.
- Capsicums: high in vitamin C and antioxidants, making them excellent for immune support and reducing inflammation.
- Garlic: contains allicin, a compound that has antimicrobial and immune-enhancing properties, helping to strengthen the immune response.
- Ginger: possesses anti-inflammatory and antioxidant properties, which can support the immune system and help reduce inflammation.
- Turmeric: contains curcumin, a potent antioxidant and anti-inflammatory compound that may help enhance immune function.
- Kiwifruit: packed with vitamin C, vitamin E, and antioxidants, making it a great addition to support immune function and protect against oxidative stress.
- Almonds: Almonds are a source of vitamin E, an antioxidant that helps protect immune cells from oxidative damage.
- Sunflower seeds: Sunflower seeds are rich in vitamin E, selenium, and zinc, all of which play important roles in supporting immune function.
- Green tea: Green tea contains flavonoids, antioxidants, and catechins that can boost immune function and reduce inflammation.
- Salmon: Salmon is a great source of omega-3 fatty acids, which have anti-inflammatory properties and support immune cell function.
- Mushrooms (e.g., shiitake, maitake, reishi): Certain mushrooms have immune-enhancing properties and contain beta-glucans that can stimulate immune responses.
- Probiotic-rich foods (e.g., sauerkraut, kefir, kimchi, yoghurt, miso): Probiotics help maintain a healthy gut microbiome, which supports immune function and reduces inflammation.
- Bone broth/chicken soup: contains various nutrients, including vitamins A and C, zinc, and protein, which can support immune health and ease symptoms of illness.
WHAT FOODS WILL YOU TRY?
Share with me in the comments below which of the above foods you’ll be adding more of into your diet to support your immune system during the winter season.
Yours in Health & Happiness,
Sheree xo
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
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The Science Behind Gut Healing And Hormones
THE SCIENCE BEHIND GUT HEALING & HORMONES
12 / JULY / 2023
SHEREE'S HEALTH DIARIES
Did you know that the health of your gut plays a crucial role in maintaining hormonal balance and boosting your energy levels? Let's dive into the fascinating science behind this powerful connection.
THE 5 CONNECTIONS EXPLAINED
1️⃣ Gut Microbiota: The trillions of bacteria residing in your gut, known as the microbiota, have a profound impact on hormone production and metabolism. A balanced and diverse gut microbiota is essential for optimal hormonal function.
2️⃣ Inflammation and Hormones: Poor gut health can lead to chronic inflammation, which disrupts hormone production and signalling. By healing the gut and reducing inflammation, you can restore hormonal balance and reclaim your energy.
3️⃣ Nutrient Absorption: A healthy gut allows for proper absorption of essential nutrients, including those needed for hormone synthesis and regulation. Nourishing your gut with nutrient-dense foods ensures your hormones have the building blocks they need.
4️⃣ The Gut-Brain Axis: The gut and brain communicate through a bidirectional pathway called the gut-brain axis. A balanced gut positively influences brain health, mood, and stress response, all of which impact hormonal balance and energy levels.
5️⃣ Gut-Immune System Connection: The gut houses a significant portion of your immune system. A strong immune system supports overall health, including proper hormonal function and sustained energy throughout the day.
FINAL THOUGHTS
Understanding the intricate relationship between gut health, hormones, and energy empowers you to take proactive steps towards healing your gut and revitalising your well-being.
Remember, nurturing your gut is a powerful investment in your hormonal harmony and limitless energy! 🌱💫
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
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5 Hormones Affecting Your Ability To Lose Weight
5 HORMONES AFFECTING YOUR ABILITY TO LOSE WEIGHT
7 / JUNE / 2023
SHEREE'S HEALTH DIARIES
Hormone health plays a crucial role in achieving and maintaining a healthy weight.
When it comes to weight loss, we often aren’t looking deep enough, we blame it on the food we are eating and the lack of movement and simply think more is more.
Well that’s not the case, there are so many factors that impact your ability to lose weight, and hormones are one of them. Here’s how…
HORMONES THAT AFFECT YOUR ABILITY TO LOSE WEIGHT
1. Insulin:
Insulin is a hormone responsible for regulating blood sugar levels. When insulin levels are imbalanced, such as in insulin resistance, weight gain becomes more likely. Balancing insulin through dietary changes and lifestyle modifications can support weight loss efforts.
2. Leptin:
Leptin, known as the satiety hormone, signals to your brain when you're full. However, hormonal imbalances can lead to leptin resistance, causing a disruption in appetite regulation and potentially leading to overeating. Restoring leptin sensitivity through proper nutrition and lifestyle choices can aid in weight management.
3. Cortisol:
Cortisol, the stress hormone, plays a role in metabolism and fat storage. Chronic stress can lead to elevated cortisol levels, promoting weight gain, particularly around the abdominal area. Managing stress through relaxation techniques, exercise, and self-care practices can help balance cortisol and support weight loss.
4. Thyroid Hormones:
Thyroid hormones, such as T3 and T4, regulate metabolism. When thyroid function is impaired, it can result in a slower metabolism and difficulty losing weight. Addressing underlying thyroid issues through proper medical guidance can support weight loss efforts.
5. Estrogen and Progesterone:
Hormonal imbalances, particularly in estrogen and progesterone, can impact weight regulation, water retention, and fat distribution. Restoring hormonal balance through lifestyle modifications, targeted nutrition, and, if necessary, hormonal therapies can aid in achieving weight loss goals.
HOW TO UNF*CK YOUR HORMONES
Comment 'HORMONES' below for access to my free masterclass on how to eat to balance your hormones!
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
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24 / MAY / 2023
SHEREE'S HEALTH DIARIES
Here are five powerful ways to start balancing your hormones and restore balance within your body.
START BALANCING YOUR HORMONES WITH THESE STEPS
1️⃣ Nourish with leafy greens: incorporating more leafy greens into your diet can have a profound impact on hormone balance.
These nutrient-packed greens, such as spinach, kale, and Swiss chard, are rich in vitamins, minerals, and antioxidants that support hormonal health.
2️⃣ Embrace daily sunshine: getting regular sunlight exposure is crucial for hormonal balance.
Spend at least 15 minutes outdoors each day to soak up the natural vitamin D from the sun.
This not only helps regulate hormones but also boosts mood and overall well-being.
3️⃣ Connect with nature: nature has a way of bringing harmony to our bodies and minds.
Make it a priority to spend time in nature, whether it's a walk in the park, hiking, or simply sitting under a tree.
The serene environment can help reduce stress and promote hormonal equilibrium.
4️⃣ Deep belly breaths: taking deep belly breaths throughout the day can activate the relaxation response and help regulate your hormones.
Practice deep breathing exercises by inhaling slowly through your nose, allowing your belly to rise, and exhaling fully through your mouth.
5️⃣ Cultivate mindfulness: carve out time each day for a mindful activity that brings you joy and tranquillity.
It could be meditation, yoga, journaling, or simply savouring a cup of herbal tea.
Mindfulness helps reduce stress, promotes emotional well-being, and supports hormonal balance.
FINAL THOUGHTS
Remember, these steps are not only beneficial for your hormones but also for your overall well-being.
Start incorporating these practices today and experience the transformative power of balanced hormones in your life! 🌸💫
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
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Why You Should Avoid Horror Flicks For Your Hormone Health
WHY I AVOID HORROR FLICKS FOR MY HORMONE HEALTH
22 / MARCH / 2023
SHEREE'S HEALTH DIARIES
Why I avoid horror flicks (for my health) …. And not just because I’m a scaredy-cat.
Even though I might actually hate scary movies because they are well... SCARY haha, there's another reason I avoid them, and that is to do with taking care of my nervous system.
HOW HORROR FLICKS EFFECT YOUR HORMONES
Scary movies or tv shows send your body into fight or flight response - activating your sympathetic nervous system and increasing the cortisol circulating around your body due to the sensory overload you're experiencing
This then wreaks havoc on your hormones because unfortunately your body isn't aware you're watching the scary movie for 'fun' and genuinely thinks your life is in danger. So it does all it can to protect you
Scary movies aren't the only thing that puts us into sensory overload, we are bombarded with these things on a daily basis including:
- loud noises like phones ringing, and honking cars
- rapid visual effects in movies + games, flickering of screens
- radio + EMF waves
- fluorescent lighting
- extreme work hours + workload
… and of course the violence in things like scary movies
You may be prone to experiencing sensory overload if you are consistently doing any of the following:
- listening to music at a high volume whilst training
- watch or play fast-moving or violent movies/video games often or before bed
- stare at a computer screen for a large portion of your day
- always have music on in the background
- constantly exposed to fluorescent lighting throughout the day
This not only affects our hormones, but our neurotransmitters, particularly one called GABA which is what helps keep us calm and our anxiety at bay
WHAT CAN YOU DO?
If this is resonating, then here's what you can do...
1. See what of the sensory overload you can reduce/remove
2. Create time and space for silence and stillness throughout your day
3. Consider adding in some GABA supporting compounds such as lemon extract, passionflower extract or CBD oil
Where will you start with boosting your immune system? Let me know in the comments below.
Yours in Health & Happiness,
Sheree xo
References:
Boundless - Ben Greenfield
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
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