Ask Ali: Your questions answered

Ask Ali

A.Vogel Nutritional Therapist Ali Cullen answers your questions on immunity

Q. I managed to get through the last few months without any infections, but I usually get at least one bad cold every winter – flu if I’m unlucky. What can I do to make myself more resistant to winter bugs?

A. The behaviour patterns that we have all been getting used to over the summer may well keep general infection rates down this winter. Taking precautions when coughing or sneezing in public; washing hands regularly and being aware of face-touching; not going to work when sick – these all reduce the way we pass bugs on to each other. It really helps if you respond the minute you feel the first sign of trouble or know you’ve been around someone with a cold. Dose up on vitamin C, treat yourself to some Echinacea, and get an early night. Lifestyle risk factors for low immune function include poor diet and poor sleep, as well as stress. So, if circumstances conspire to undermine your diet for a few days, or you get a few stressy days and nights, take Echinacea and give yourself some extra rest time to recoup. Q. I’ve had a bad summer with hayfever, and I’m still feeling quite choked and congested – I wake up with a blocked nose most mornings. What remedies are good for getting clear of this before the winter weather kicks in?

A. Once the membranes lining your nose and sinuses get inflamed, they become more sensitive to external irritants. Even now pollen is less of an issue, things such as household cleaning products, toiletries, animal hair and dander, and general dust and mould, can set symptoms off. The membranes produce mucus to trap and sweep away irritants, so avoid as many as you can. It’s the perfect excuse to get someone else to sweep and dust! Ensure that your rooms are properly ventilated, and don’t let the air dry out – this is a particular hazard in the colder months when we keep windows shut and the heating turned up. Bowls of water near radiators can help, especially if you add a few drops of a ‘clearing’ essential oil such as eucalyptus. You can also get eucalyptus oil in Sinuforce Nasal Spray, alongside menthol and chamomile. This helps clear sinus congestion quickly (although temporarily), whilst you put the other strategies into place.

Q. I had a bad chest infection earlier in the year and haven’t properly shaken it off – still cough occasionally and am ‘aware’ of my chest. I eat healthily and am otherwise well. What extra things will help strengthen my chest?

A. Nutrients that strengthen the mucus membranes include vitamins C and D, and the mineral zinc. Don’t take crazy high doses of D though – just take a sensible amount of around 400 iu daily through the winter. I also like to use a Nasturtium extract, as this is a traditional remedy for lung issues such as coughs and bronchitis, as well as helping to clear mucus generally. You may also find it helpful to practise breathing exercises, as these can improve the strength of your respiratory tract over time. As breathing exercises also tend to be calming and improve circulation, they can benefit your immune function too, because the immune system responds badly to anxiety and isn’t as efficient if your circulation is poor. Outdoor exercise can be great for immune function as well as lung function, so long as you are not exercising in a built-up or polluted area. Just be aware of dramatic changes in temperature, though, as your lungs don’t like going suddenly from hot to cold or vice versa.

Ask Ali anything!

Send your health questions, in confidence to: contact@goodhealthmagazine.co.uk Questions will only be published with your permission and will remain anonymous. Ali’s answers are not intended to take the place of medical advice.

A.Vogel Immune Support

Supports the normal functioning of the immune system

Helps reduce tiredness and fatigue during spells of sickness Immune Support is a dietary supplement containing zinc, vegan vitamin D (from lichen) and vitamin C (from fresh Acerola cherry), which all contribute to the normal functioning of the immune system. Vitamin C additionally helps to reduce tiredness and fatigue. This supplement also contains nasturtium extract.

RRP £12.50 available from health stores nationwide.

Medicinal ushrooms

Herbalist Keren Brynes Maclean unearths some of nature’s most potent medicines found under the canopy of Scotland’s native birch

The iconic birch is one of the most common native trees in Scotland. Its silver and gold hues create our Autumnal canvas, while its roots delve deep into the local eco system to support its symbiotic relationship with a variety of edible mushrooms. The mushrooms that grow on the trunk use the birch wood as a source of nutrition and absorb the betulinic acid abundantly found in the bark. According to modern science, this acid is a potent anti-inflammatory, anti-viral, anti-neoplastic and antimalarial compound – making the mushroom a prized medicine among foragers.

Long before science unlocked its secrets, our ancient ancestors understood that the mushrooms which grew on birch – otherwise known as Birch Polypore – had important healing properties. Otzi the iceman, who walked the earth more than 5,000 years ago, carried strips of Birch Polypore fungus on hide thongs around his neck. Perhaps that’s because Birch Polypore is thought to be nature’s first Elastoplast. It’s antiseptic and styptic, helps to stop bleeding and encourages tissue healing. Taken internally, Birch Polypore has a long history of use as a tonic antiseptic for the immune system and has traditionally been used for treating parasites – the very same parasites discovered in Otzi’s mummified remains. Birch Polypore is a common sight in birch woods and an easy find for most foragers, but more elusive and the real treasure for the medicinal forager is the Chaga mushroom, which prefers a more northernly climate in the cold, damp, exposed landscapes typical of the Scottish valleys. This truly is foragers’ gold – even more so than the delightful Chanterelle – because when you get beneath the charcoal-like Chaga

surface of Chaga, the internal golden conk confirms you have found one of nature’s most potent medicines.

Studies show that Chaga can be highly effective at killing certain cancer lines and that medicinal extracts stimulate the immune system, reduce inflammation and alleviate fatigue. Chaga may even play a role in reducing antibiotic resistance, which is one of the greatest challenges facing modern

medicine.

Birch Polypore

Never eat anything unless you are 100% sure it’s edible!

For help to identify edible and poisonous mushrooms, go to www.wildfooduk.com

We now understand that bacteria can create a biofilm, a protective slime that keeps them hidden and out of reach of antibiotic medications. Biofilm busters, such as Chaga appears to be, expose the bacteria and increase the effectiveness of antibacterial medications which in turn offers scope to fully resolve infection, rather than leaving bacteria lurking beneath the surface ready to strike again.

Betulinic acid, a triterpenoid compound, is the focus of numerous scientific studies into bacterial resistance and the internet is full of research papers confirming its effectiveness. This aromatic compound is ingrained into the very essence of Chaga, along with numerous other medicinal compounds, but for this to happen the mushroom needs to grow naturally, on birch, in the right environment. Plants and fungi respond to their individual environmental experiences and harness and produce chemicals as a direct reaction to what they have been exposed to in their life cycle.

In the case of Chaga it’s a long slow process to grow to a decent size and it takes years of growth in a harsh environment to reach medicinal maturity and immune brilliance. That’s why only ethically harvested wild Chaga is considered to be the gold standard and that anything else should be considered fool’s gold, with little medicinal value.

Shop wisely and, if you are Chaga hunting in the wild, be 100% sure of your ID. There are no shortcuts when it comes to your health.

Keren Brynes Maclean is a consultant medical herbalist at Health Food and More in Kirkcaldy. www.healthfoodandmore.co.uk

Counselling - a therapy for everyone

We all have the capability to be mentally fit. It’s just a case of tapping into the type of counselling that’s right for you, writes Mind and Mission co-founder Louise Scott

There is a perception that counselling is only a treatment for those suffering from a mental illness. It’s certainly true that counselling can and does provide critical frontline support for those with a clinical diagnosis, however this is not the only benefit or value of counselling. Think of the times you visit your GP for a flu jab or cancer screening. Counselling too is beneficial in a proactive and preventative way; think of it as mental fitness coaching. Here are some examples of where visiting a counsellor can be beneficial to your overall wellbeing. Confidence We can all lose confidence in our abilities from time to time, be it at work or in our personal lives, it is a natural response when self-doubt creeps in. A counsellor can help you to explore your sense of self, establish where selfdoubt crept in and provide support to help regain that lost confidence. Relationships There are many psychological theories that seek to explain why we interact in certain ways and get along with some but not others. These theories are also useful to analyse why sometimes relationships fail. If you are going through a difficult period in your relationship, counselling can help you to better understand your interactions with others, where difficulties are arising and support you to work through them. Trauma Experiencing trauma does not necessarily mean you will suffer from post-traumatic stress disorder or any other mental illness as a result. Sometimes we just need a little help to process what has happened in a healthy way to help us overcome a difficult period.

A little help every now and again can prevent recurring difficulties or patterns of thinking that could lead to more serious conditions.

Stress We all experience stress in our lives. Stress can be good for us when it is driving motivation, innovation, or creativity but other times it can be acute or even chronic, weighing us down and potentially leading to more serious conditions. Getting a handle on how you manage and respond to stress is something a counsellor could work on with you to understand and manage stress better. Self-esteem It is possible to have low self-esteem without having a diagnosed mental illness. Self-esteem is not the same as self-confidence, it is about how you feel about yourself at your core, not about your abilities. Counselling can help you to delve into your belief system and explore the way you feel about yourself to then establish more helpful thinking patterns and re-establish that feeling of worthiness.

These are just a few examples of where counselling can help in the absence of a clinical diagnosis. We are all different and difficulties arise day in day out, sometimes impacting us sometimes not. A little help every now and again can prevent recurring difficulties or patterns of thinking that could lead to more serious conditions. Remember too that not all counsellors are the same. There are many different theories and methods and not all appropriate for every situation. Finding the right one for you may take time. We have no issue going to our GP when we need physical support, it should be the same for our mind. We all have the capability to be mentally fit. NOTE: If you are experiencing severe symptoms such as being withdrawn, weight loss, fatigue, lack of enjoyment, aches & pains or suicidal thoughts and have been experiencing these for 2 weeks or more you should make an appointment to see your GP as quickly as possible.

For more information about Mind & Mission and Mental Fitness Coaching, visit www.mindandmission.com or email info@mindandmission.com

HEALTH What are nootropics?

Nootropics is the latest buzzword on the health scene, but what are they? Harley Street nutritionist Kim Pearson explains…

Nootropics can be natural supplements or synthetic drugs that support brain health and function. Natural nootropics, which include herbs, amino acids, vitamins and minerals, have effects on the brain that support cognitive function.

While these nutrients occur naturally in day-to-day foods, it is now possible to enhance various brain functions by supplementing specific nootropics in higher doses.

The most common reason many people take nootropics is to boost VITAMIN B12 If you struggle with mental alertness, consider vitamin B12. B12 is involved in energy production and supplementing can help reduce tiredness and fatigue. As B12 is a vitamin that is difficult to absorb in our gut, supplementing might be a good idea if you often feel tired, or have difficulty focusing. a specific area of the brain, such as increased alertness, memory, mood, motivation or general cognitive function. Each of these areas require our mental state to be altered in a different way, so it’s important to understand which natural nootropic can support us and how. As well as focusing on increasing your dietary intake of certain nutrients, it is also worth considering a supplement to provide therapeutic

Natural adaptogens

doses. TURMERIC Curcumin is the compound behind turmeric’s health benefits. It has been used in India for its anti-inflammatory properties for decades. Alongside its physical benefits, are many mental benefits too. It enhances neurogenesis – the production of new nervous system cells – for example. Curcumin is also a powerful antiinflammatory shown to help prevent brain inflammation.

Give your brain a boost

EDITOR’S PICKS

Turmeric is poorly absorbed through traditional digestive routes, however, so it needs to be taken in a form that’s easily absorbed by the body – such as a spray. CAFFEINE If you kick start your day with a strong cup of coffee, you’re already dabbling in nootropics. Caffeine enhances alertness and has been shown to boost memory and cognition. Increasing sympathetic nerve activity, caffeine enhances dopamine signalling in the brain, contributing to the stimulant effect experienced when consuming it. But while there’s nothing wrong with enjoying a good quality coffee in the morning, it’s worth make sure you’re getting all the energy you need from a healthy, balanced diet and not relying solely on caffeine. ASHWAGANDHA This ancient medicinal herb is classified as an adaptogen because it can help your body manage stress, as well as enhancing concentration and focus. Studies have shown that ashwagandha supplementation can lower levels of the stress hormone cortisol by an average of 30%. Ultimately, these brain-boosting nutrients can help to improve cognitive performance when taken alongside a healthy and balanced diet. A holistic view is important when looking at any aspect of our physical and mental health, so seek advice if you are unsure about your nutritional intakes. London Nootropics Adaptogenic Coffee Blends www.londonnootropics.com

Neubria Shine Nootropic Multivitamins www.neubria.com

Nature’s Way Ashwagandha www.naturesway.com

BetterYou Boost B12 Oral Spray www.betteryou.com

BetterYou Turmeric Oral Spray www.betteryou.com

For the love of apples Apple Bird Feeder www.redcandy.co.uk HEALTH

STARPOWA Green Apple Premium CBD Gummies www.uk.starpowa.com

Clear Vegan Protein with Apple & Elderflower www.myvegan.com

Nordic Roots Apple Complex Moisturiser www.greenpeople.co.uk

Apple Crumble Tea by Born Wild Tea www.notonthehighstreet.com

Red Apple Get Well Soon Card by Showler and Showler www.notonthehighstreet.com

Nature’s best kept secret?

Apple Orchard Honey by Travelling Bee Company www.notonthehighstreet.com

Nim’s Apple & Beetroot Edible Tea www.nimsfruitcrisps.com

Happy Apple Cider Anniversary to our friends at New Nordic who are celebrating 20 years of their Apple Cider range! Did you know that cider vinegar, which is made from fermenting fresh ripe apples, contains lots of health boosting ingredients such as vitamins, minerals and beta-carotene? Apple Cider Vinegar is a traditional remedy for water retention, which can cause bloating. Here are some signs your body may be retaining more than normal amounts of water:

3

3 3 3 3 Your body feels heavy and puffy You love salty snacks Your legs feel swollen You have cellulite You don’t drink enough water

New Nordic’s range tablets and gummies include highlyconcentrated bio-available apple cider vinegar to help maintain healthy digestion, support your immune system and improve your skin and hair condition. www.newnordic.co.uk

For the love of apples FOOD

An apple a day keeps the doctor away

Remember the old saying: ‘an apple a day keeps the doctor away’? Well, it’s true!

New research has revealed that apples – aka Britain’s national fruit – are a super food in their own right! According to research from Tom Sanders, Emeritus Professor of Nutrition and Dietetics at King’s College London, apples are packed full of essential nutrients and minerals. British apples are a rich source of fibre (1.2g per 100g), along with vital vitamins, minerals and a wide variety of phytochemicals – which means an apple a day will help towards: • Gut health - Over the last few years, the importance of gut health has become much more of a focus.

Eating an apple a day encourages the growth of more ‘friendly’ bacteria in the large bowel – which is essential for keeping a healthy gut. • Diabetes – With the sharp rise in recent years in the prevalence of type 2 diabetes in the UK, focusing on sugar intake has become a priority.

While eating an apple may seem like a sweet treat, eating a whole apple results in a much smaller rise in blood sugar than drinking apple juice. It’s also recognised that, because they contain polyphenols with antioxidant properties, apples may help to prevent type 2 diabetes. One study, which followed 38,000 women for a period of over 9 years, showed that those who ate an apple a day had a 28% reduced risk of type 2 diabetes, compared with those who ate none. • Cardiovascular disease –

Some of the key nutrients in apples have been attributed to maintaining a healthy heart, with a higher intake of apples resulting in lower risk of stroke and heart disease which can be credited to these funny little things called ‘flavonoids’.

According to Pink Lady® apples, the apple is the second most popular fruit choice among UK shoppers, yet only 28% of adults actually eat their 5-a-day.

One of your 5-a-day

Most of us know we need to eat five portions of fruit and veg a day to maintain a healthy lifestyle, but many of us are sketchy when it comes to what’s included and what counts as a portion. The solution is simple - add an apple to your daily diet!

PS Pink Lady® apples’ flavonoids are also what gives them their unique blush. For recipes and more, go to www.pinkladyapples.co.uk

• Respiratory health - Some studies show there is a direct link between eating apples and reducing your risk of lung cancer, with apple consumption shown to help protect against asthma and pulmonary disease. • Weight management -

Maintaining a healthy weight for your body type is essential for helping you

to avoid prolonged health issues such as these. Apples contain around 77 kcal/150g per serving, making them a great swap from regular snacks, such as crisps or cereal bars, which rack up at least 150 kcal per serving. Find out more at www.britishapplesandpears.co.uk

Make your own WILD APPLE JELLY

YOU WILL NEED: 1 litre of wild apple juice Juice of one lemon 800g light cane sugar

AUTUMN 2020 HOW TO: 1. Mix the apple juice, the lemon juice and the cane sugar in a bowl. 2. Bring the liquid to a gentle boil. 3. Cook over medium heat for between 20-25 minutes, until it reaches 106° C. 4. While allowing the mixture to boil wash your jam jars in very hot water. | Good Health 31 5. Check the temperature is at 106° C and pour the jelly in the jars and hermetically seal them. 6. Keep them upside down until they cool. Recipe: Linda Louis, as told to Fine Dining Lovers www.finedininglovers.com