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Best Foods to Fight a Cold

As Winter draws near, you may find yourself and others around you sneezing and coughing. We tend to stay indoors more as the weather gets worse and have the heating on leading to the spread of germs. Also as the days gets shorter and we are outside in the sunshine for less and less time. This depletes our vitamin D levels which are stored for 3 months before being completely used up. If you find yourself in the grips of fighting a cold virus, nutrition can help to shorten the time it takes for your body to clear it. Here are my best foods to fight a cold.

The Best Foods to Fight a Cold

Apples – rich sources of vitamin C and water. They also contain the antioxidant quercetin to help protect your cells from oxidative damage during the fight off period.
Fish and seafood – rich in zinc with helps to boost the immune system. Also a good source of protein to provide your body with the building blocks for making white blood cells to fight off the virus. Additionally it is a source of vitamin D which modulates the immune system.
Pau D’Arco tea – this amazing herb has natural anti-viral properties to help kill off the virus.
Water – make sure you drink plenty of water during a cold. You can flush out the toxins and debris from dead virus cells with water.
Garlic – a potent anti-viral herb that is best taken raw for full effects. Take 1 raw garlic clove daily during your cold.
Onion – also a potent anti-viral herb. You can use it chopped in curries or soup.
Lemon and ginger tea – rich in vitamin C and antioxidants to help soothe your cold symptoms. Ginger is anti-inflammatory which can help to clear a blocked nose. It is also a plant source of zinc to boost the immune system. To make lemon and ginger tea, steep a piece of fresh ginger in hot water for 15 minutes. Then add the juice of half a lemon and enjoy a soothing cup of herbal tea.

Finally if you suffer from recurrent colds and would like to book an appointment for personalised nutrition advice, contact Kate on 07652 868342. Alternatively you can send me a message using the contact form below:

Nutrition for Chronic Fatigue Syndrome

Having experienced myself what it is like to go through Chronic Fatigue Syndrome (CFS), I know how important nutrition is for recovering health. I have gained a wealth of knowledge on my nutrition course to support CFS. Below I have listed my nutrition for Chronic Fatigue Syndrome tips:

Magnesium

If you have CFS you may have aches and pains in your muscles after minor exertion. When you take magnesium it can help to relieve muscular pains and it is know as nature’s tranquilliser. Good sources of magnesium include dark green leafy vegetables, dark chocolate and nuts and seeds.

Filtered water

People with CFS often have a lot of toxins in their body. Drinking at least 2 litres of filtered water every day helps to flush out the toxins and keep you hydrated. Having a water filter clears the water of toxic chemicals, as well as chlorine and fluoride which can harm the thyroid gland.

Protein

The average adult needs to eat 2-3 portions of protein per day or their weight in kilos x 0.8. If you are ill with CFS you need to eat an extra portion of protein to support you body building immune cells and for tissue repair. People with CFS need to eat an amount of protein in grams equal to their weight in kilos x 1. For example 50kg x 1 = 50g of protein per day. Good sources of protein include meat, chicken, fish, eggs and tofu.

Zinc

Often people with CFS have multiple viruses and infections that the body is constantly trying to fight off. This can deplete the immune system of the vital nutrient zinc. When you take zinc it boosts the immune system. Good sources of zinc include fish, seafood and pumpkin seeds.

Vitamin C

People with CFS often are inflammatory and have lots of free radical damage from their immune cells constantly fighting infections. Vitamin C is a powerful antioxidant that helps to mop up free radicals and prevent cell damage.

Omega 3

You need omega 3 fatty acids for brain health and concentration, skin health and tight cell membranes. You can find omega 3 in oily fish such as salmon, mackerel and sardines, walnuts, hemp powder, flaxseed and chia seeds. Often people with CFS are deficient in omega 3 so it may be worth increasing it in the diet and taking a supplement to see if you feel better.

If you would like to find out more about how to use nutrition to support CFS/ME recovery, please contact me to book your free 15 minute fatigue breakthrough call.

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