Still feeling the effects of that post Christmas lurgy?

Tanya Borowski is a highly experienced nutritional therapist and functional medicine practitioner, specialising in hormones and all areas of women’s health. Here she answers some important questions relating to fatigue and the immune system

HOW DO OUR DIETS RELATE TO TIREDNESS AND FATIGUE?

All of our bodies’ processes, from making red blood cells to delivering oxygen to our tissues, to the efficient running of the thyroid gland to produce thyroid hormones for the production of energy inside every cell’s mitochondria, are solely dependent on nutrition, requiring infi nite amounts of nutrients to work efficiently.

For example, for our bodies to produce thyroid hormone, we need sufficient levels of protein, iron, selenium, zinc and iodine.

Similarly, adequate nutrient levels are essential for mitochondrial function (the ultimate powerhouse organelle inside all our cells that make ‘energy’) as several specific micronutrients play crucial roles in this energy-production; B vitamins, vitamin C, vitamin E, selenium, zinc, coenzyme Q10, carnitine, lipoic acid and taurine.

CAN SOME FOODS MAKE US FEEL MORE TIRED THAN OTHERS?

Yes! Foods that are devoid of quality protein or fibre cause erratic blood sugar levels – spiking high and crashing low within just 70 minutes of eating a meal that doesn’t meet this criteria. The main symptom of erratic blood sugar levels is fatigue.

The daily recommended amount of protein per day is 0.8 grams per kilogram of body weight.

If your carb intake mainly consists of white foods like white rice, white bread, and pasta, you’re consuming carbs that don’t contain enough fibre or protein to assist with blood sugar control. Instead, go for wholegrain carbohydrates which are much better at stabilising blood sugar levels as they take longer to digest.

Choose:

• Brown rice

• Quinoa

• Whole grain, / older grain breads like rye, sourdough or spelt

• Beans and pulses.

CAN FOODS ACTUALLY HELP TO BOOST THE IMMUNE SYSTEM?

We don’t use the term ‘boost’ as this is incorrect terminology, but there certainly are foods and nutrients that support an appropriate immune response when needed.

One of the most impactful interventions to support our immune system is the nurturing of our gut microbiome. The gut microbiome is made up of trillions of bacteria and other microorganisms and play critical roles in the training and development of our immune system.

A healthy balance of gut bacteria is diverse, and its diversity is reliant upon fibre and polyphenols (the compounds naturally found in plant foods). Without these, the microbiome does not diversify, and we have poorer immune defences and are less able to resist pathogenic bugs.

Packaged and fried foods, sugar, fi llers, colourings, artificial sweeteners, and some hydrogenated fats limit our microbiome diversity, whereas foods that provide fuel to encourage diversity of species are prebiotic-rich foods, such as asparagus, garlic, onion, and leeks, wholegrains and all colourful vegetables.

WHAT ARE THE ESSENTIAL NUTRIENTS FOR KEEPING ENERGY LEVELS UP AND WHY?

Red blood cells are the main energy providers of the body, carrying oxygen from your lungs to all tissues throughout the body. Red blood cells only live for 120 days so we are constantly creating new ones, and specific vitamins and minerals are needed for their production. Mainly, vitamins B6, B9 (folate) and B12 which are essential for making haemoglobin – the protein abundant in red blood cells. The minerals iron and copper and essential Vitamin A, or retinol, help support red blood cell development.

Low energy or fatigue is also a common symptom of a vitamin D deficiency.

WHAT ARE YOUR FIVE TOP RECOMMENDED FOODS TO HELP THOSE FEELING RUN DOWN AND TIRED?

Several foods contain one or more of the nutrients mentioned as essential for red blood cell production, increasing microbiome diversity and keeping blood sugar levels stable. Try to include these in your daily diet to combat fatigue:

• Leafy greens like kale, watercress and spring greens contain vitamins A, B6 and B9, as well as copper and iron.

• Wholegrains such as oats, brown rice and sourdough, contain vitamins B6, B9 and B12.

• Vegetables provide polyphenols and fibre to power up the microbiome.

• Nuts and seeds provide omega-3 fats, protein and essential minerals like zinc.

• Eggs provide sources of B vitamins, iron and are an excellent source of protein.

Tanya Borowski is a holistic health practitioner. E: admin@tanyaborowski.com www.tanyaborowski.com

1

COMPETENCE – is the ability to know how to handle stressful situations effectively. It requires having the skills to face challenges and, having had the opportunity to practice, using these skills so that one feels competent in dealing with situations. Children cannot become competent without developing skills that develop their own judgements. Th is stage is not just a “I can do this”. It is children becoming competent by developing skills to make responsible choices.

DR KENNETH GINSBURG, child paediatrician and human development expert, proposes that there are seven integral and interrelated components that make up being resilient –competence, confidence, connection, character, contribution, coping and control. Each of these are explained briefly here with advice on how to foster the seven Cs 3