Take a Deep Breath, Keep Calm and Carry on Cooking! Irene Ní Fhlannúra
There has been no let up this week on the ongoing Covid-19 crisis and with rising numbers and new restrictions, we are surely in for a long Winter of discontent. It is understandable to feel powerless as NPHET and the Government decide our fate and equally, it is fair enough to be envious of the many animals heading into a long hibernation, getting away from it all! On a brighter note, we have been blessed with dramatic sunsets, clear night skies and plethora of activity in Nature that reminds us of who really is in charge. Despite all ups and downs lately, the Seasons remain fairly consistent as far as Mother Nature is concerned. In Autumn, Earth energy begins its journey downwards, shifting from the high of Summer to the low of Winter. In between, we really experience two seasons, Late Summer and Autumn, but our modern calendars say otherwise. With each of the five seasons, different organ systems are nourished through the food in season, the weather outside, our natural environment and our innate ability to go with the flow. It is widely accepted in Traditional Chinese medicine and Ayurvedic medicine that to truly attune with the seasons is the best prevention of disease, discord and disharmony! Earth energy moves along in a cyclical manner throughout the year and as it flows through us during Autumn it nourishes and tonifies our Lungs. Coronavirus has put the spotlight on the lungs and respiratory tract, so listen up because you will not hear this on the nine o’clock news! Right now is the best time to give those airbags some TLC, they work hard, taking up to 25,000 breaths a day! Even before Covid 19, for many Irish people lung health has been a struggle. We have the 4th highest prevalence of Asthma in the World with almost one in ten people suffering from this chronic condition. We are also rank high for lung cancer and Chronic Obstructive Pulmonary Disease (COPD). Throw into the mix bronchitis, pneumonia, chest infections and seasonal allergies and it becomes very apparent that our lungs are besieged in the best of times and in desperate need of help! The foods in season during Autumn nourish the Lungs and their related organs - the eyes and large intestine. Betacarotene-rich foods such as carrots, butternut squash and pumpkin are at their best now. The orange pigment of these vegetables is due to betacarotene, a flavonoid most beneficial to the linings of the intestines, nose, the airways and lungs, offering strength and support to their integrity and also an important nutrient to eye health. Supporting these organs now, will offer greater resistance to the bugs and viruses typically associated with this time of year – tummy bugs, flus, colds and chest ailments, and more than likely, the Coronavirus too.
associated allergies and 16% reduced risk in asthma when compared to those with the lowest levels of folic acid. Black beans and lentils provide the highest dietary levels of folic acid, with dark green vegetables (chard, spinach, romaine lettuce, kale, Brussels sprouts, broccoli) a very close second. Other great foods for the lungs, and indeed the eyes and large intestine include all dark green leafy vegetables, cruciferous vegetables and dark-skinned fruits – all of which make a perfect meal for Autumn days! Foods such as milk, eggs and salt are generally off the menu for those with lung health issues. Milk and egg allergies are common triggers among asthma sufferers. Salt encourages fluid retention which can make breathing more difficult. Use a little sea salt in cooking if needed but avoid adding salt to meals at the table as well as restricting salty foods and processed foods. Interestingly, salt therapy (breath work) and saline rinsing of the nose have shown excellent benefits to lung and respiratory health and is probably the best route for salt for those with respiratory disorders. Breathing techniques such as Buteyko improve the outcome of many respiratory diseases and warrant inclusion in the overall management of lung disease. To escape for a moment, put these Autumn foods on your shopping list. A good recipe book or online resources will provide plenty ideas to get them onto your plate. Aim for two or three varieties every day! Breathe in the aroma of the slow-cooking spices and herbs and let yourself drift away from the news and a little closer to Mother Nature! Irene Ní Fhlannúra, Nutritional Therapist at Ré Nua Natural Health, Dingle 086 1662562 - Website: www.renuanaturalhealth.com •
In-person or online consultations, food intolerance testing and Body Composition analysis, strictly by appointment.
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Irene Ní Fhlannúra, Nutritional Therapist, Ré Nua Natural Health, Dingle
Book your slot! 066 9151360/086 1662562 www.renuanaturalhealth.com
Flavours associated with Autumn are pungent - bay leaves, capers, caraway seeds, cardamom, chives, cinnamon, cloves, cumquats, dill, fennel, leek, oregano, nutmeg, rosemary, thyme, turmeric, watercress, wheat germ, cabbage, turnip, ginger, horseradish, pepper, onions, garlic and chillies. These foods have a drying effect, complementing the season and helping to reduce dampness in the body which is a precursor to most respiratory and gastrointestinal infections. Of course, it is not a surprise that these flavours also pair well with the foods of the season and prepares us for the heartier cooking of the Winter months. Hearty beans, seeds and nuts added to slow-cooked meals provide omega 3, magnesium and B vitamins. Omega 3 (in oily fish, nuts and seeds) is wellknown for its anti-inflammatory properties and renowned for joint and heart health. It also helps to reduce allergy mechanisms which trigger asthma and improves linings of the eyes, respiratory tract and the digestive tract. Magnesium is particularly beneficial to lungs as it helps to dilate airways and relax the muscles around the bronchi thus reducing spasms associated with Asthma. Researchers found a significant association between people with higher blood levels of folic acid and a 30% reduced risk in inflammatory markers, a 40% reduced risk in wheezing, a 31% reduced risk of having
8 West Kerry Live
Nigel Collins, Dingle Harbour Master, presenting a cheque for €1000 to Ursula O’Connell of Kerry Hospice Foundation- West Kerry. Nigel took part in the 10km Galley Head swim last August -(he actually swim 11km!) - in aid of a number of charities including West Kerry Hospice, who are very grateful for this very generous donation.
