Who Nose what Food can do for the Sinuses? Irene Ní Fhlannúra
to painful membranes. Make sure to place your nose above the cup when you make a ginger brew and to inhale deeply and let the aroma fill your sinuses for instant relief. Horseradish has a pungent aroma and like the onions, will make you cry when shredding or cutting into this saucy root. It is one of the most powerful natural decongestants - you will instantly feel a tingling sensation in your nasal area when you eat it and within moments the thick mucus in your nose will begin to loosen, helping to clear congestion and restore normal function. Oily fish, flaxseed, avocado, nuts, seeds and egg are good sources of omega 3. Though, not famed for sinus action, omega 3 is a great antiinflammatory for all parts of the body. The lubricating effect of omega 3 oils is also important to the integrity and fluidity of mucus membranes, making it very worthwhile to include in your nose-friendly kitchen.
When thinking of subject matter for writing this article, I am usually prompted by a conversation I may have had or I hear something on the radio that piques my curiosity, or simply the time of the year is enough inspiration to get the thoughts flowing. This week, I have seen so many noses hanging over the top of masks that I took it as a sign from the Universe to dig deep into the nose cavity and see what emerges! For most people, the only time we really think about the sinuses are when they are acting up. Even now, during the pandemic and so much focus on the respiratory system, the sinuses and their role in our health, barely gets a mention. The word “sinus” refers to a system of hollow cavities in the body, more commonly relating to those around the nose and eyes which are all interconnected with each other and to the nose itself. You will find them in the bony part in either cheek, both sides of the bridge of the nose, behind the eyebrows and between the eyes, and behind the nose itself. The sinus cavities are lined with soft tissue, and they are usually empty. The walls of the sinus cavities are lightly coated with mucus, which keeps the tissue moist and healthy. This mucus traps bacteria, viruses, dust and particles entering the body through the airways. Tiny hair-like projections in the sinuses sweep the mucus (and whatever is trapped in it) towards openings that lead to the back of the throat. From there, it slides down to the stomach and destroyed by gastric juices. This continual process is a normal body function and part of our immune defences. In addition, the shape, volume and health of the sinuses influence how we perceive someone’s voice. It is necessary for the sinuses to drain regularly and freely to clear mucus and carry out all its functions. Sinus trouble arises when the lining becomes inflamed, congested, blocked, irritated (due to infections or allergies) or when there is a physical deformity (deviated septum, polyps, narrow openings). Conventional treatments include antibiotics, antihistamines, decongestants, steroids and saline nasal washes, all of which are useful in their own way. However, food is usually the last thing you think of when sinuses act up but there is some great research that warrants nutrition to be included in the treatment and protection of the sinuses.
Vitamin C has been reviewed over and over for various health conditions including allergies, colds and flus. Many studies indicate that the ascorbic acid component of vitamin C decreases histamine production, thus lowering the severity of seasonal and environmental allergies. Again, vitamin C foods are easily found – citrus fruits, being the most obvious but also in parsley, kale, broccoli, kiwis and many other fruits and vegetables. Vitamin C foods are best eaten across the whole day rather than in one meal, as Vitamin C is metabolized quickly in the body and once it’s gone, it’s gone! The same goes for supplementing with Vitamin C, better to divide the dose into two or three times a day, rather than having one big wallop of Vitamin C in one go. Vitamin E is also known to lessen symptoms of allergies and hay fever by inhibiting the production of IgE antibodies. Another cohort of studies examining nutrients and hay fever showed that adults who increase consumption of vitamin E foods prior to the onset of seasonal allergies have less severe reactions and symptoms when exposed to allergens. Vitamin E foods include tofu, spinach, almonds, sunflower seeds, avocado, fish, broccoli and olive oil – it’s amazing to see the cross over of nutrients in the same foods, time and time again! Finally, Vitamin A is considered a “membrane conditioner” that helps build healthy mucus membranes in the nose, sinus, chest, throat, eyes and skin. Our sinuses are as healthy as the mucus that lines them so keeping that mucus thin and clear is of vital importance to the function of the sinuses. Vitamin A (as retinol) is found in liver, butter, eggs and animal products and as betacarotene (pre-cursor to vitamin A) is in yellow and orange fruits and vegetables and dark, leafy greens. If you are a seasonal allergy sufferer, it is best to start your care plan now than when you are in the throws of the pollen season. All of these foods are very identifiable and available year round demonstrating that Mother Nature “nose” best and provides us with plenty of options to keep our sinuses healthy whatever the season or reason! Irene Ní Fhlannúra, Nutritional Therapist at Ré Nua Natural Health, Dingle 086 1662562 - Website: www.renuanaturalhealth.com All Consultations available by video call and phone for now. Just call and I’ll set you up!
Keep Calm, Carry On Cooking!
First up, must be the alliums, more specifically, onions. All that slobbering when cutting onions washes out the nasal passages and can clear congestion of the sinuses. Onions are a good source of Quercetin, a compound that help inhibit inflammatory chemicals and stabilize the mast cells that release histamine, acting like an antihistamine. Quercetin is also found in berries, apples, broccoli, and many nuts and seeds. Garlic, another allium, is famed for its anti-bacterial properties and it also contains allyl thiosulfonate, a compound that is believed to offer relief from congestion. This compound is more potent in raw garlic so load up on the garlic pesto dressings whenever you can. Ginger, often combined with honey and lemon during a cold, is great for reducing inflammation of sinus linings bringing about ease and comfort 6 Corca Dhuibhne Beo
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