Three soups to help support your immunity

January 24, 2022January 21, 2022 / feelaliveuk / Leave a comment

A range of bowls of soup

There’s so much being talked about in terms of immunity currently, and for obvious reasons. The immune system needs to be fully supported at this time of year and especially right now. Whilst it’s never ‘one thing’ that cures all, taking a combined approach is always best.

What we put into our body nutritionally is very important. Enjoying an immune-boosting soup is an easy, delicious, and effective way of protecting the body against unwanted invaders.

Clinical Nutritionist Suzie Sawyer shares her three favourite soups to help support your immunity.

The rooted soup

Push back against the same old recipes for chicken broth soup and get the body rooted where it loves to be! All root vegetables are in season right now and this is no coincidence. Nature knows what the body needs and provides it at the right time of year.

Root vegetables including turnips, carrots, potatoes, sweet potatoes, kale, parsnips, and onions all work really well in soups. You can blend them as much as you like, either to create a smooth texture or enjoy as a thicker broth.

A bowl of warming butternut squash soup

Root vegetables are a great source of energising B-vitamins, immune-boosting vitamin C and beta-carotene as well as a range of other antioxidants to help protect the body. You don’t need to over think what you put into the mix with this soup as all the vegetables work superbly together. And if you haven’t got them all in the larder, that’s no problem either; just use what’s to hand. Spice them up with other roots such as garlic and ginger to really super-charge the immune boost.

The detox soup

Whilst the body has its own, very effective methods, of detoxifying, if the remnants of Christmas over-indulgence are still putting extra stress on the body, then the immune system may be under more threat. Helping the body to detoxify is going to be really beneficial right now.

A bowl of watercress soup

Foods that encourage liver detoxification include broccoli, garlic, turmeric, and onions. These ingredients work really well in a soup – you can also add celery which is a natural diuretic. Additionally, carrots are loaded with beta-carotene which is turned into immune-boosting vitamin A within the body.

You’ve got the perfect range of ingredients; you just need to boil them up with some vegetable stock and add seasoning.

The East meets West soup

Coconut milk is a staple ingredient in many eastern cultures. It’s generally well-tolerated by all digestive systems and contains plenty of compounds that help to naturally cleanse the body. A coconut curry soup is great for supporting detoxification but also contains many warming spices to naturally support immunity during the winter months. Furthermore, the super-healthy brassica vegetables, cauliflower and kale play a starring role in this tasty soup.

Leek and potato soup in a bowl

You’ll need onions, garlic, vegetable stock, chopped cauliflower and kale, curry powder, ginger, turmeric, and coriander leaves, plus, of course a can of coconut milk. As with most soups, the ingredients just need to be gently simmered until cooked and then the soup is best blended to bring all the delicious flavours together.

A word about spices

Nature has provided an amazing treasure chest of delicious and warming spices which are especially beneficial to the immune system at this time of year. Why not experiment with their flavours? Cinnamon, turmeric, cumin, paprika, ginger, garlic, coriander, various curry powders, and garam masala all have a place in daily cooking.

CLose up of a pestle and mortar surrounded by herbs and spices

They all provide disease-fighting, blood-sugar balancing, digestion-soothing and internal cleansing benefits, so fill up your store cupboard with dried versions so they’re always available. Also look to use fresh herbs as much as possible. Your body will certainly thank you for it!

So, enjoy these delicious soups and give your immune system a helping hand at the same time.

Stay well.

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Three nutritional changes to help support your health in 2022

January 3, 2022December 20, 2021 / feelaliveuk / Leave a comment

shutterstock_335465993 nutrition words Mar21

A new year always brings plenty of resolutions, especially around health and wellbeing. However, many fail quickly because we set ourselves targets that are unrealistic. This can lead to demotivation, and we can struggle to get back on track again.

However, what if there were three easy nutritional ‘add-ons’ you could make to your diet which would have a direct benefit to your health?

Clinical Nutritionist, Suzie Sawyer, shares her three top nutritional tips that everyone can benefit from.

Take the veg challenge

A range of vegetables representing fibre

There’s no escaping the fact that vegetables are loaded with essential nutrients, and especially those that are going to protect immunity, notably vitamin C. Vegetables also contain so much more besides, especially antioxidants, which are incredibly protective of overall health.

Why not challenge yourself to try a new vegetable each week? If you can get to a farmer’s market or farm shop, your tastebuds will be rewarded.

Close up of woman's hands holding a bowl of warming soup

Try to also be more creative with cooking methods. Why not boil up some soup – just use any vegetables you have in the fridge with some stock and blend if desired, or enjoy it as a simple, and satisfying chunky broth?

Most vegetables can be combined happily in many ways; roasting, mashing, steaming, stir-frying to name but a few methods. Even if you’re making a spaghetti Bolognaise, why not add some carrots, peppers, mushrooms, and spinach to the mix?

Add turmeric to everything

wooden spoon with powered turmeric and turmeric root

Turmeric has really carved out a starring role for itself in the botanical health stakes. There is much research to support its ranking as a ‘super food’, particularly in terms of joint support, liver detoxification, reduction of blood cholesterol levels, brain health and as an all-round anti-inflammatory.

Turmeric was traditionally used in India to spice up curries and is still as popular today. Turmeric contains active compounds called curcuminoids, the most important one being curcumin. In fact, it can be purchased as a dried spice as either turmeric or curcumin. If taken in supplement form, one that contains extracted turmeric with a high concentration of curcumin is recommended.

Curry dish and rice

In terms of adding turmeric to your cooking, be liberal with it! Obviously curries and spicy dishes really benefit from using plenty of turmeric. However, scrambled eggs, savoury pancakes, paella, spicy parsnip soup, or roasted sweet potato wedges all love turmeric too. There’s no shortage of delicious ways to include more turmeric in your diet.

Go for flax

A spoon full of flax seeds

Also called linseeds, flaxseeds are rich in the essential omega-3 fatty acids. We know unequivocally, the UK population are deficient in the essential omega-3 fats; they are called ‘essential’ because the body can’t make them, so they have to be eaten in the diet.

Importantly, omega-3s deliver so many crucial health benefits that if you’re deficient in them you could be struggling with anything from hormone issues, constipation or skin problems to low mood, dehydration, or high blood pressure. Omega 3s are only found in oily fish and flaxseeds in any meaningful amounts, so both are good to add to your diet.

Glass,Of,Yogurt,With,Strawberry,And,Flax,Seeds,On,Color

Whether you have porridge, overnight oats, cereal or natural yoghurt and fruit, there’s space for at least a dessertspoon full of flaxseeds every day. Your body will really thank you for it and you will hopefully notice some great improvements to overall health.

So, enjoy the power of three for some great health benefits in 2022.

Stay well.

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Autumn nutrition: what to eat right now

October 26, 2020October 26, 2020 / feelaliveuk / Leave a comment

The onset of Autumn generally conjures up thoughts of cosy evenings by the fire or wrapping up a little warmer.

When the weather gets colder, the body craves and needs warming foods to keep it optimally fuelled and able to ward off colds and infections.

Clinical nutritionist, Suzie Sawyer, serves up her five top foods to keep body and mind healthy and robust this Autumn.

Root vegetables

Top of the list must be root vegetables. They are what your body craves when it needs nourishing support. Swedes, carrots, sweet potatoes, turnips and parsnips are perfect for Autumn eating.

Not only are they high in vitamin C to support the immune system, they all contain specific compounds called indoles and isothiocyanates which are really protective against some of our nasty degenerative diseases.

Even better, they all make great ‘comfort’ food, which is perfect for the body right now. Soups, curries and stews can be cooked in bulk and will last a few days. Plus, they all make great and simple vegetable sides. There’s no end of choices but make them a priority when meal planning.

Also try to include members of the cruciferous vegetable family, including cabbage, kale and broccoli.

Ginger

Top of the warming herbs list is ginger. It’s also top of the list of healing ingredients in Ayurvedic medicine. Ginger is a great digestive aid because it stimulates bile production (essential for good digestion), is a powerful anti-inflammatory agent and has anti-bacterial qualities. Even better, you can use it in everything!

Use it to awaken your taste buds and digestion in the morning with some warm water and lemon. This also helps cleanse the liver, so you’ll quickly feel invigorated. Why not make your own fresh ginger tea and drink it throughout the day? And if you’re struggling with headaches down to the amount of time spent in front of screens right now, ginger is also your friend.

Quinoa

Eating whole grains is important for Autumn since the body needs to be well nourished and grounded. Quinoa is technically a seed not a grain, but it matters not when talking about its array of nutrients.

In many ways, quinoa is better than rice because it contains much more protein, so is perfect for vegetarian and vegan diets. It’s also high in trace minerals, including zinc, magnesium and iron, and also fibre. Even better, quinoa is high in antioxidants which help to combat free radicals and in turn supports a healthier you.

Cook up a batch and freeze it: quinoa is great hot or cold with most other foods.

White fish

Autumn is all about finding good life balance and this is also true for the digestive system. It shouldn’t be put under pressure at the moment, hence white fish such as cod, sea bass, sole and haddock are very easy to digest, whilst providing plenty of wholesome nourishment.

Although white fish doesn’t contain all the pizazz of oily fish and the essential omegas, it is very high in protein and low in saturated fat. It will also help keep blood sugar in good balance so energy levels will be sustained.

Even better, it’s really easy and quick to cook; think seabass in a parcel with ginger, spring onions and lemon grass. It’s really delicious and ready in around 15 minutes.

Turmeric

This is a ‘must-have’ in your store cupboard. The health benefits of turmeric just keep growing as new research comes to light. However, it’s a great anti-inflammatory, a powerful antioxidant, a potent liver detoxifier and great immune booster. And it’s so versatile: it can be used in a plethora of dishes.

Raw turmeric is more warming but it’s slightly time-consuming to work with, so ground and dried turmeric is fine and it’s best absorbed when eaten in a dish with black pepper.

Turmeric is an essential Autumn spice; why not try a turmeric latte, on trend right now!

So, give your body what it needs this Autumn and hopefully you’ll stay happy and healthy.

Stay well.

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Look after your heart: top nutrition and lifestyle tips

September 26, 2019September 20, 2019 / feelaliveuk / Leave a comment

On average your heart beats around 70 times every minute of every day. It’s an incredible organ, one which many of us take for granted, which is one of the reasons heart disease is so common in the UK.

The four main risk factors of heart disease are tobacco use, an unhealthy diet, physical inactivity and excess alcohol. Fortunately, if the heart is properly fed, loved and exercised, it will hopefully keep on beating and last you a lifetime.

Clinical nutritionist Suzie Sawyer shares her top tips for a healthy heart.

Increase your fish intake

Foods containing saturated fats needs to be reduced or eliminated; think red meat, butter, cheese, cakes and pastries. Additionally, too many meals containing fried foods should be avoided. However, in their place should feature oily fish such as mackerel, sardines and salmon and these ideally need to be included at least two to three times per week.

Oily fish contains omega 3 fatty acids which help to thin the blood and reduce blood pressure. If you’re vegetarian or don’t like fish then take a supplement containing flaxseeds, which are also high in omega 3’s.

Grab some polyphenols

Polyphenols are compounds naturally found in plant foods that have amazing health benefits, especially for the heart. There are a whole range of foods containing various types of polyphenols. Load up on colourful fruits and vegetables, green and black tea, dark chocolate and red wine (in moderation!).

One of the biggest issues for the arteries is that fatty deposits can develop on them, and these deposits become hardened – hence the common disease, arteriosclerosis. However, much of this damage can be avoided or reduced by including antioxidants found in polyphenols in the diet.

This reflects the recommendation to increase your intake of fruits and vegetables. They’re also high in vitamin C, one of the most powerful antioxidants which can help prevent artery damage. Fruits and vegetables are also rich in calcium, magnesium and potassium which help to relax the artery wall, therefore reducing blood pressure and other heart-related risk factors. Try to eat a rainbow diet, meaning as much colour variety on your plate as possible.

Spice it up

Including garlic in your diet often (and as much as your friends and family can bear!) is a great idea. It’s also possible to take a supplement containing garlic which is standardised for alliin, the main form of allicin, which is the active compound in garlic. It has shown remarkable blood-thinning properties as well as the ability to reduce blood pressure.

Garlic is also super-easy to include in so many dishes; think stir fries, soups, vegetable sides, curries and one-pot recipes.

Turmeric is another heart-loving spice that works in a variety of ways to keep it healthy. Turmeric helps reduce high blood pressure because it relieves pressure on the artery walls but also prevents dangerous plaque build-up on the arteries which causes blood clots and strokes.

It can be used in so many different dishes, both savoury and sweet. Great choices are in a marinade with Indian lamb chops or in pancake served with fresh fruit and natural yoghurt. Try turmeric in a curried chicken dish or sprinkled over butternut squash and roasted in the oven. There are endless possibilities!

Scrap the sugar

Sugar can often be disguised in dishes as dextrose or corn syrup, but all sugar is treated by the body in the same way. Many sugary foods, such as biscuits, cakes, cereal bars and margarines, also contain trans fats. These are chemically altered fats which are a cheap form of fat used for taste and ‘spreadability’, in the case of margarines. Unfortunately, the body cannot process these ‘alien’ substances and they also stop the metabolism of healthy omega-3 fats needed for blood thinning and maintaining a healthy heart.

The key message is to ditch the junk and try to eat as cleanly as possible. The less sugar you eat, the less cravings you’ll have.

Move more

It’s an unequivocal fact that exercise helps prevent heart disease. After all, the heart is a muscle just like any other in the body and needs to be exercised. Ideally, you need to raise the heart rate for at least 30 minutes five times per week, and that’s perfectly achievable through brisk walking.

It’s a question of making time. Exercise needs to be prioritised and put into the diary just like any appointment – it that’s important to your future health.

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Migraine misery? Nutritional support to help.

September 4, 2019September 2, 2019 / feelaliveuk / Leave a comment

According to the Migraine Trust, there are a staggering 190,000 migraine attacks every day in the UK, affecting around one in seven people. That’s a lot of people suffering with this debilitating condition.

However, the good news is there is much than can be done to help nutritionally.

Clinical nutritionist Suzie Sawyer takes a closer look at migraine and shares some nutritional tips that can help.

What causes migraines?

There are several suggestions as to what causes migraine as research is still very much on-going. However, there is often a genetic predisposition. Many more women than men suffer from migraines and they are frequently cyclical, meaning they’re linked to the menstrual cycle.

Traditional research describes migraines as vascular headaches involving dilation or contraction of blood vessels. More recent research has found a link to having high levels of prolactin, a hormone present in both men and women and responsible for milk production in women. However, high levels have also been found in migraine sufferers which may improve treatment options where people are unable to find relief.

Additionally, there has been research to suggest that migraine sufferers have low levels of our ‘happy hormone’ serotonin in the blood stream, hence some medication helps raise serotonin levels. Certain foods can also help raise levels.

Whilst the exact cause may be unclear, we do know for sure there are certain triggers, and foods that can send migraine sufferers running for a darkened room.

Foods to enjoy

The good news is that whilst there are certainly foods that should be avoided, there’s plenty to enjoy which may help alleviate symptoms; pineapples, almond milk, almonds and cherries have all been shown to have positive effects on symptoms.

Importantly, foods known to raise serotonin levels include fish, turkey, oats, soya, tofu and seeds which should be included regularly in the diet.

The mineral magnesium is essential for relaxing the muscles and for aiding relaxation in the body generally. Stress and poor sleep are often migraine triggers, therefore be sure to include plenty of magnesium-rich foods such as green leafy vegetables and whole grains. If sleep is a problem for you then an oatcake with a small, warm drink of soya milk may help just before bedtime.

Get your omegas

The omega-3 essential fats help reduce blood platelet ‘stickiness’ meaning blood flow to the brain will be better. Oily fish is the best choice but if that’s not your bag or you’re vegetarian, then flaxseeds are also a great source of omega-3s. Sprinkle some on your morning oat-based breakfast every day for a super start to the day!

Herbal helpers

Nature provides a wealth of herbs which have many therapeutic benefits so it’s certainly worth trying them to see what works for you. Ginger is a natural anti-inflammatory and encourages good blood flow, so would certainly be the first choice. Plus, it’s so easy to include in the daily diet. Try it freshly crushed in tea, in stir fries, Thai curries, and with lightly fried seabass fillets, for example.

Turmeric is another brilliant anti-inflammatory botanical that can be used widely in dishes. Turmeric is great in soups, curries, and casseroles but is also delicious sprinkled over chopped sweet potato wedges whilst they’re cooking in the oven, with a little olive oil.

Lastly, calming herbs such as peppermint and camomile make brilliant teas and help to de-stress, lessening the likelihood of attack.

Foods to avoid

Whilst many sufferers will know their own triggers, some will struggle to find foods that are setting off their migraine attack. Foods containing the amino acid tyramine, including hard cheeses, bananas, canned fish, tomatoes, avocados, dairy and potatoes, plus beer and red wine, are known triggers. Sadly, chocolate is often a trigger too.

Be very careful of foods containing monosodium glutamate or MSG; this is often found in take-aways, and processed food labels need to be checked carefully. However, it’s always best to eat home-cooked foods as much as possible to avoid the possibility of having MSG.

It’s also worth having a food intolerance blood test which looks at the common trigger foods, plus others which may be problematic for you.

Whilst there is unlikely to be only one nutritional change that will make the difference, taking a combined approach is far more likely to achieve success.

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Barbeque season: top tips for healthy al fresco dining

June 26, 2018June 22, 2018 / feelaliveuk / Leave a comment

One of the signs that summer is truly here is the smell of barbecued food in the air. As a nation, we love our barbeques and what’s not to like? Dining outdoors with friends and family and soaking up some rays is what summer’s all about.

Clinical Nutritionist, Suzie Sawyer, shares her top tips on what’s hot and what’s not on the Barbie!

THINK BEYOND BURGERS!

Barbequed food has become much more sophisticated in recent times. However, many people still revert to barbeque ‘staples’, such as burgers, without giving it too much thought. Clearly, they have a place on the barbeque table but whole fish, (trout as a great example) is totally delicious cooked in this way.

Gutted trout can be stuffed with coriander, lemongrass, garlic and ginger and wrapped in foil or even newspaper and then cooked at a low heat over the barbeque. Trout are high in healthy omega-3 fats and all herbs deliver some wonderful health benefits. Garlic, for example, is great for the immune system and also helps to feed the beneficial bacteria in the digestive tract.

SWAP COALS FOR GAS

Gas barbeques were once much-maligned! Whatever happened to the traditional way of cooking barbequed food? However, over time people have realised the many benefits of gas. Most importantly, cooking temperature can be much better controlled. One of the problems with barbequed food is that flames burn the outside of the food before the inside is properly cooked. This, of course is a real problem when cooking chicken and many people have fallen foul to food poisoning for this very reason.

In terms of flavour, you’ll still get that wonderful barbequed-tasting food but it will be cooked evenly throughout. Once you’ve invested in a gas barbeque, there’ll last for years and you’ll find yourself cooking everything on it – even the Sunday roast!

HAVE A HAPPY TUM

On the subject of cooking food thoroughly, it’s no secret that many people suffer from an upset tummy following a barbecue. Obviously, this can be caused by improperly cooked food, but imbalanced gut bacteria can also be a culprit.

The digestive tract naturally contains billions of bacteria – some good, some bad. When there is a prevalence of bad bacteria it can cause all sorts of digestive issues, such as constipation, diarrhoea, bloating and wind. However, certain foods really encourage growth of good bacteria, many of which are perfect for the barbeque.

For example, tofu is a fermented food which feeds the healthy bacteria in the gut but can also be deliciously tasty on the barbecue! Tofu needs some strong flavours alongside it, so how about tofu skewers using tofu you’ve previously marinated? Think spring onions, ginger, garlic, soy sauce, chillies and a little brown sugar mixed in olive oil. Healthy and delicious!

TURN UP THE HEAT

Obviously, you’re going to be doing this on the barbecue! However, why not add the healthy warming spice turmeric to your barbecue feast? Turmeric is great added to marinades. For example, chicken drumsticks which are marinated with garlic, coconut milk, fish sauce, turmeric and curry powder make a fabulous barbecued Thai chicken dish.

However, the best reason for using plenty of turmeric in your barbecue fest is because it can really help alleviate stomach bloating – a common problem after a barbeque.

BALANCE YOUR SUN EXPOSURE

Part of the fun of having a barbeque is to enjoy the summer weather! It’s really important to top up on vitamin D, our sunshine vitamin, during the summer months. Vitamin D is also stored in the body; whilst this won’t be sufficient to get us through the winter months, it’s certainly beneficial during the summer particularly for the bones and immune system.

Around 15 minutes exposure to the sun without sun cream is recommended. This is not long enough to cause any harm, but just long enough to do some real good. People are often reticent of putting on a high-strength sun cream fearing they won’t tan at all! Unfortunately, many people tend to stay out in the sun for too long, forgetting the strength of its rays at this time of year. However, if you always use a minimum SPF 30 on the body, it will maintain a healthy glow rather than a deep and skin-damaging tan. Plus always wear a hat and protect your eyes with sun glasses.

So make the most of the summer right now and enjoy deliciously tasty and healthy barbecues this season.

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Spice up your life with spring herbs and spices

April 25, 2018April 20, 2018 / feelaliveuk / Leave a comment

Turmeric has certainly hit the headlines in recent times and for very good reason. We hear the word ‘superfood’ often but turmeric really doesn’t disappoint in this respect! It can be used in so many different recipes, alongside some other wonderful herbs and spices.

Clinical Nutritionist, Suzie Sawyer, shares her thoughts on some of her favourite herbs and spices to be using this spring time!

TURMERIC

Few spices offer turmeric’s wealth of benefits which is why it has become such a hero. It exerts very positive effects on the liver, helping to cleanse and detoxify the body. This, in turn, helps with digestion and immunity. Additionally, turmeric delivers some great anti-inflammatory effects, so really supports any joint issues; it’s particularly good for people who do lots of exercise and frequently experience aches and pains.

The active ingredients in turmeric are compounds called curcuminoids of which curcumin is key; it has very powerful antioxidant effects to support the immune system and is a strong anti-inflammatory. There have been many positive and robust studies around turmeric but a recent review¹has looked at research into a number of health complaints. These studies certainly confirm it to be an active scavenger of free radicals which are responsible for many of our degenerative diseases.

The studies also confirmed strong anti-inflammatory effects with Turmeric helping to modulate our main inflammatory enzymes. Many of these studies have been undertaken using higher doses of turmeric than can naturally be eaten in food, therefore supplementation would be advisable for best effect, as well as using it frequently in the diet.

Turmeric is not easily absorbed by the body so the best way of enjoying its full nutritional benefit is to include it in the diet, little and often, in the form of ground turmeric. Additionally, eating turmeric with a fatty meal or including it in a recipe containing some fat really helps absorption.

A great recipe using turmeric is to marinate salmon fillets or a side of salmon with turmeric, black pepper and lemon juice. Marinate it overnight for best effects and then the salmon can be lightly baked in the oven for around 10-15 minutes (depending on the size of the salmon).

CORIANDER

This is a pungent herb that is frequently used in curry dishes. It makes a great spring time accompaniment because it can potentially help with allergies; unfortunately these start to make themselves known at this time of year!

Coriander is also great for the digestive system and for fighting infections. Indeed, medical herbalists use both the leaves and seeds to help urinary tract infections. Coriander also kills bacteria and fungi found in meat, which is why you’ll often find it in meat dishes in India.

Coriander works well in any curry dish but one of the easiest recipes is coriander chicken; mix onion, chilli, freshly chopped coriander and some garlic together with some water. Gently fry some chicken strips in coconut oil and then add the spices! This is great served with rice of your choice.

SAFFRON

Although saffron is one of the most expensive spices, it’s actually worth its weight in gold in terms of health benefits and it only needs to be used sparingly. It’s thought that saffron helps flush out toxins, purifies the blood, cleanses the skin and also seems to help with the assimilation of other nutrients in the recipe.

It adds amazing colour and a distinctive taste to a range of dishes such as paella, Bouillabaisse and risottos as well as desserts. And for an interesting twist on your egg-based breakfast, why not cook up some scrambled eggs and add a pinch of saffron and chilli flakes together with some mushrooms? It will certainly be a powerful start to your day!

So enjoy trying these delicious and health-giving herbs and spices this spring time.

¹Arshad Husain Rahmani et al. Role of Curcumin in Disease Prevention and Treatment. Adv Biomed Res. 2018;7:38

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How to fight hay fever the natural way

July 18, 2017July 13, 2017 / feelaliveuk / Leave a comment

If the onset of summer means itchy eyes, tickly throat and lots of sneezing, then there’s plenty of natural help at hand for hay fever. Unfortunately, summer can be a miserable time for millions of hay fever sufferers but there are lots of ways that nature can actually help.

Clinical Nutritionist, Suzie Sawyer, looks at some natural remedies to help combat hay fever so you can better enjoy the lovely summer days.

IMMUNE DEFENCE

Any allergic reaction involves a response from the body’s immune system. An allergy triggers the release of histamine, which, in, turn causes the tell-tale itchy eyes, sneezing, coughing and wheezing.

Supporting the immune system needs to be the first line of defence. Vitamin A is key in helping to reduce inflammation in the mucous membranes which get irritated and cause these symptoms. Plus it’s also a key immune-boosting vitamin. Eating plenty of eggs, liver and fish, all high in vitamin A, is a good plan.

The body also converts something called beta carotene into vitamin A as it needs it; colourful fruits and vegetables, particularly carrots, peppers, mangoes and sweet potatoes all contain beta carotene and should certainly feature high on the menu to really help boost the immune system.

With the summer months now in full swing, we tend to naturally eat more fruits, vegetables and salads in any case so you’ll generally be eating more vitamin C, another key immune-booster. Berry fruits, in particular, are all high in vitamin C.

If you’re time-poor having a selection of fruits and vegetables in the freeze is a great way to make sure you have access to those immune-boosting nutrients at any time.

SPICE UP YOUR LIFE

The spice, turmeric, is currently hot, in more ways than one! There’s been extensive research published on the many health benefits of turmeric (also known as curcumin), and one of its key uses is reducing any inflammation in the body.

Turmeric appears to dampen down a specific enzyme in the body which is triggered by pollen, therefore, it can certainly help manage hay fever symptoms. It’s easy to include turmeric in lots of dishes, not just spicy curries. As an idea, spicy scrambled egg with spinach makes a wonderful breakfast.

Additionally, turmeric is widely available in supplement form if it’s just a little bit too hot for your palate.

INCLUDE QUERCETIN

What’s that you may ask? Quercetin is a bioflavonoid or plant compound that helps to support immunity. More specifically it’s been found to help manage the body’s release of histamine, therefore it can help prevent some of the unpleasant symptoms of allergies.

Foods such as onions, citrus fruits, apples and green tea all contain quercetin. Interestingly, bromelain, which is a protein-digesting enzyme found in pineapples, helps the absorption of it, so eating a fruit salad containing both apples and pineapple is certainly going to help.

MAKE A CUPPA

There are two herbs of particular note which can help alleviate symptoms of hay fever. Camomile makes a wonderfully calming tea and is a natural anti-inflammatory and antihistamine; Elderflower tea can help chesty conditions and so may also help to ease hay fever.

EAT MORE FISH

Oily fish such as mackerel, sardines, salmon and tuna are all good sources of the omega-3 fats which help to manage any inflammation in the body. It, therefore, naturally follows that these healthy omega-3 fats can help to dampen down some of the unpleasant hay fever symptoms.

With the barbecue season now in full flow, all these fish are great cooked in this way; try to eat oily fish three times a week if possible.

So, if you’re a hay fever sufferer, hopefully some of these natural remedies can help stop you sneezing your way through the summer!

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For everything you need to know about vitamins, minerals and herbs visit Herbfacts

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