HEALTH
PROFESSIONALS Brought to you by The Adviser
Page 20 – The Adviser. Australia No. 1:1301 Wednesday, May 4, 2016
BYPASS ILLNESS… With the flu season fast approaching, there are a few foods you should be eating to help boost your immune system. Photo: Supplied.
Immunity boosting foods BEFORE you start feeling the tickle in the back of your throat, take a moment to look at some simple foods you could be utilising to boost your immune system to help prevent against the common cold. While frequent hand washing, regular exercise and the flu shot are tried-andtrue methods to fend off sickness, you can also strengthen your immune system with simple food items found in your fridge or pantry.
Garlic
According to health experts, allicin, the major active component found in garlic, provides protection through its antimicrobial and antibacterial properties. Research studies have shown that people taking garlic supplements experienced fewer and less severe colds compared to those taking a placebo.
Beef
Beef is a good source of zinc, which is important in the development of the
white blood cells that defend your body. Research has shown that having a zinc deficiency decreases a person’s immune function and response.
Sweet potato
Sweet potato is a great source of vitamin A, which plays a key role in maintaining the health of your mucosal surfaces. Keeping your mucus membranes healthy is key to keeping infections at bay.
Turmeric
One of the most recent spices to be crowned a ‘superfood,’ turmeric is high in antioxidants and is considered a natural anti-inflammatory.
Dark leafy greens
While people typically associate citrus fruit with vitamin C, dark leafy greens, like spinach, kale, Swiss chard and arugula are also great sources of the cold-fighting vitamin.
Y a f
Caring for Our Community Brought to you by The Adviser
Your vitamins and minerals from A to Zinc
VITAMIN A is involved in immune function, vision, reproduction and cellular communication. Vitamin A is critical for vision as an essential component of rhodopsin, a protein that absorbs light in the retinal receptors. Vitamin A also supports cell growth and differentiation, playing a critical role in the normal formation and maintenance of the heart, lungs, kidneys and other organs.
Foods rich in Vitamin A Apricots Asparagus Baked Beans Basil Beef liver Bok Choy Broccoli
Cantaloupe Carrot Egg Grapefruit Herring Kale Mangoes
Parsley Peppers (sweet & red) Pistachio nuts Pumpkin Ricotta Cheese Salmon
Shrimp Spinach Sweet potato Tomatoes Tuna
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The Adviser. Australia No. 1:1301 Wednesday, May 4, 2016 – Page 21
Page 22 – The Adviser. Australia No. 1:1301 Wednesday, May 4, 2016
HEALTH
PROFESSIONALS Brought to you by The Adviser
Stable mental health JUST like physical health, having stable mental health is important in maintaining an overall healthy lifestyle. Boost your wellbeing and stay mentally healthy by following a few simple steps.
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Connect with others. Develop and maintain strong relationships with people around you who will support and enrich your life. Take time to enjoy. Set aside time for activities, hobbies and projects you enjoy. Let yourself be spontaneous and creative when the urge takes you. Participate and share interests. Join a club or group of people who share your interests. Being part of a group of people with a common interest provides a sense of belonging and is good for your mental health. Contribute to your communit y. Volunteer your time for a cause or issue that you care about. Help out a neighbour, work in a community garden or do something nice for a friend. There are many great ways to contribute that can help you feel good about yourself and your place in the world.
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Take care of yourself. Be active and eat well. These help maintain a healthy body. Physical and mental health are closely linked. It’s easier to feel good about life if your body feels good. You don’t have to go to the gym to exercise. Gardening, vacuuming, dancing and bushwalking all count.
Challenge yourself. Learn a new skill or take on a challenge to meet a goal. Learning improves your mental fitness, while striving to meet your own goals builds skills and confidence and gives you a sense of progress and achievement.
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Deal with stress. Be aware of what triggers your stress and how you react. You may be able to avoid some of the triggers and learn to prepare for or manage others. Stress is a part of life and affects people in different ways. If you have trouble winding down, you may find that relaxation breathing, yoga or meditation can help. Rest and refresh. Get plenty of sleep. Go to bed at a regular time each day and practice good habits to get better sleep. Sleep restores both your mind and body. Notice the here and now. Take a moment to notice each of your senses each day. Simply ‘be’ in the moment. Feel the sun and wind on your face and notice the air you are breathing. It’s easy to be caught up thinking about the past or planning for the future instead of experiencing the present.
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Ask for help. This can be as simple as asking a friend to babysit while you have some time out or speaking to your doctor about where to find a counsellor or community mental health service.