Cold Season is coming!

Unfortunately, it's that time of year again... autumn arrives and with it colder weather, rain, and colds and flu and there is still winter to come!

Last week researchers revealed that taking ibuprofen doesn't help at all and it might just make you worse.  The British Medical Journal reported on a study where researchers from the University of Southampton in the UK, carried out a trial with 889 primary care patients from the age of 3 and over with acute respiratory tract infections (colds, sore throats).  The patients were randomly advised to take ibuprofen, paracetamol or ibuprofen and paracetamol.  The researchers then assessed symptom severity on days 2-4 plus temperature and antibiotic use and it was noted if the patients sought further consultations with their doctor for further complications or lingering symptoms.

The results showed that compared with paracetamol, ibuprofen or ibuprofen and paracetamol combined offered no advantage on the whole to patients with colds or sore throats.  The study found that patients advised to take ibuprofen or ibuprofen and paracetamol were more likely to return within a month with unresolved symptoms or new complications, compared with patients advised to take only paracetamol.  Between 50-70% more of the participants who took ibuprofen or ibuprofen with paracetamol came back.

This may be because ibuprofen reduces inflammation - and an inflammatory response is part of the body's immune response to the infection.

There are several popular remedies for treating these winter ailments, which one do you swear by?

Chicken Soup:

For centuries chicken soup has been thought to help relieve symptoms of cold and flu.  A study in the journal Chest in 2000 speculated that it helped prevent the movement of neutrophils (a form of immune cell) which cause some of the symptoms of a cold by stimulating the release of mucus.

A recent study in the American Journal of Therapeutics suggests that the protein in chicken soup provides carnosine a substance that increases the production of nitric oxide.

Catherine Collins, principal dietitian at St. George's Hospital, London, says:

"Protein is needed for the production of immune cells, but some chicken soups may have little protein in them.  You may as well have a glass of milk.  A bowl of good chicken soup might provide some nutritional benefit - as well as protein, the chicken will give you zinc, also good for the immune function - and just the fluid itself can be helpful.  But to say it will help you recover from a cold or flu is a step too far."

Probiotics:

These are used for preventing and treating norovirus, colds and flu.  Probiotics, also known as good bacteria, and prebiotics - which encourage good bacteria to grow in the gut - are thought to have a preventive effect, as well as treating illness.  A review of 63 studies by the Cochrane Library found that probiotics could reduce the length of time people had a stomach bug, such as norovirus by a day.  Also, a US study published in Paediatrics in 2009 found that giving children probiotic products twice a day reduced their incidence of colds and coughs.

Professor Glenn Gibson, a microbiologist at Reading University says:

"Probiotics help improve the immune response.  The majority of our immune defense is found in the gut wall and probiotics appear to boost the response from immune cells such as T cells and natural killer cells, which are part of the immune system.

"I think the evidence is most compelling for gut infections, but some studies found that taking probiotics speeds up the recovery from a cold by around a day."

You can find probiotics as supplements or in foods such as yogurts or prebiotics also en supplement form or in food such as cereal - personally I'd go for the supplements as far as prebiotics are concerned.  You will need to take them for a few days for them to work.

Honey and Lemon:

This is an ancient remedy for treating a cough and a sore throat.  Israeli investigators tested various honeys as a way to ease a cough in children, giving them either 10g of honey or date extract half an hour before bed.

The honey reduced the severity and frequency of the cough and improved the child's sleep better than the date extract, they wrote last year in the Journal Paediatrics.  Also a U.S Study found honey was better at reducing children's night-time cough than popular suppressant dextromethorphan.

Adam Frosh, a consultant ENT surgeon from the Lister Hospital, Stevenage says:

"The sugar in honey can give a pep up if you haven't been eating, but why honey should reduce a cough is not understood.  Manuka honey is thought to be antibacterial, but there has been no robust research into its use for fighting infections such as a sore throat."

As far as a hot lemon and honey drink are concerned:

"Hot drinks provide steam and warmth, which can soothe inflammation in the throat around the vocal cords.  The taste of citrus can give a strong feeling of wellbeing.  However, any hot drink would do really - but the effects will be temporary." 

Echinacea:

This is a common herbal remedy for speeding up the recovery from a cold.  A review of 14 studies published in The Lancet Infectious Diseases said it seemed to reduce the duration of a cold by 1.4 days.  But, a review from the Cochrane Library said evidence for its ability to help treat colds was "not fully consistent".

Another popular herbal treatment is Koloba (pelargonium).  In 2008 the Cochrane Library reviewed several studies on this medicinal plant and concluded that it may be effective in alleviating symptoms of bronchitis and colds in adults and children, but "doubt exists".

Professor Mike Gleeson, an expert in exercise and physiology at Loughborough University Says:

"There is no evidence that echinacea reduces the incidence of colds but it may reduce their duration by a bit.

"Koloba won't prevent a cold, but it has been shown to reduce the symptoms and duration of a respiratory infection.  Both remedies are thought to help improve white cell function - part of the immune response to bacteria and viruses."

Vitamin D:

Also known as the sunshine vitamin, it is important for bone health, but has also been recently linked to the immune system. The journal PLoS One published a review of 11 studies which says; that taking daily vitamin D pills has "a protective effect against colds and other respiratory infections".

Dr. Adrian Martinueau, a leader in respiratory infection and immunity at Barts and London Medical School, says that vitamin D can help reduce respiratory infections by making certain immune cells in the blood and lungs stronger:

"But it doesn't work for everyone.  For example, a study giving vitamin D to Mongolian children who were profoundly deficient found it had a dramatic effect on preventing colds, but a trial with adults in NEw Zealand who all had good levels found it had no effect."

How you take it also seems to be relevant:

"Some studies have involved giving one big dose a month but this does not seem to be as helpful as giving a smaller does of 10-50 micrograms daily."

The NHS recommends anyone over 65 or who has little sun exposure to take 10 micrograms daily.

Steam Inhalation: 

Putting your head over a bowl of steaming (not boiling) water is an age old treatment for colds especially the mucus build-up in the sinuses.  However,  a study published this month in the British Medical Journal found that using this technique for five minutes, three times a day had no benefit when tried on a group of 200 people with respiratory tract infections.

Adam Frosh, consultant ENT from the Lister Hospital says:

"The warm steam can soothe an inflamed voice box and help the cough associated with laryngitis.  It can also penetrate the sinuses and give a comforting feeling, although won't actually unblock them.

"Adding menthol may temporarily make you feel as if the nose is less congested - actually it isn't, menthol just makes receptors in the nose more sensitive to airflow but does not physically improve the air flow.  Use it for around five minutes, three times a day.

"It can be useful to do before going to bed if you are suffering from a night time cough."

Vitamin C:

Who hasn't heard of the need for Vitamin C to prevent and cure colds?  It became popular as a way to improve immunity back in the Seventies.  A recent review by the Cochrane Library of 29 studies involving more than 11,000 people found that regularly taking Vitamin C (the dose varied) did not affect the number of colds people developed unless they were a serious athlete, when it halved their risk of colds.

Professor Paul Little, Primary Care Researcher at Southampton University says:

"There is no evidence vitamin C will prevent a cold, and little that it will help when you have one."

So what do I do?

Well, one of the most effective things I have found is to take Zinc supplements the minute you start feeling the onset of a cold.  For me it helps considerably.  Obviously drink lots of water and hot drinks too.  Tell me what works for you... I'd be really interested to hear your remedies.

Social Nutrition:

You can make an appointment to improve your health with Social Nutrition either in person (Madrid) or online (Skype).  Just send an email to lucycarr@socialnutrition.com

Just what is your body trying to tell you?

Not enough of us actually listen to our bodies.  Sometimes we experiment cravings for certain foods such as cheese or red meat.  Our bodies are far wiser than we are.  We, after all, are conditioned from the amount of advertising we see on a daily basis to crave sugar, fast food, etc..  But sometimes we suddenly get a craving for a specific food like cheese.  Cheese is high in an essential amino acid called tryptophan which is a precursor to Serotonin, also known as the happy hormone.  If you aren't getting enough tryptophan you may have a problem producing enough Serotonin.

However, there are other little "everyday" minor health problems that annoy us which could simply be our bodies trying to make us aware that there is a nutritional deficit which is not being met and could be easily remedied.

For example:

Swollen ankles.  This could be a sign that you are not getting enough potassium in your diet.  Potassium helps regulate the body's water balance and a low potassium count can contribute to water retention that, in turn, causes blood pressure to rise - this happens especially when combined with too much dietary salt.

The Dallas Heart Study in the U.S. examined data from 3,300 people which showed that the amount of potassium in urine samples, and therefore reflecting dietary intake, was strongly related to blood pressure readings.  Almost a quarter of all women and teenagers and 16% of people over 65 years of age have low intakes of potassium as a result of their diet, as found by the National Diet and Nutrition Survey data.

The recommended daily allowance of Potassium is 3,500mg.  Bananas are naturally high in potassium, and if you are getting your 5 a day of fruit and vegetables should stop you being deficient.

Those annoying and painful cracks at the side of the mouth could be attributed to a lack of vitamin B2, this also goes for fissures and sores around the mouth.  Vitamin B2 is essential for cell production and growth, without it, the body cannot renew skin and mucosal cells around the lips.  Vitamin B2 is also necessary for converting food into energy, so if you also suffer from fatigue and migraines it may well be a B2 deficiency that is provoking them.

The recommended daily allowance of Vitamin B2 is 1.3mg for men and 1.1mg for women.  Although I am not an advocate for milk and/ or milk produce, a daily glass of 250ml of milk should solve a deficiency.  I, personally, would take a supplement.

Are you constantly in a bad mood?  Grumpy all the time?  Then you could have an iron deficiency.  The usual symptoms of iron deficiency are pale skin, spoon-shaped nails and light-headedness, however, feeling grumpy together with tiredness and poor concentration, is an early warning sign for lack of iron due to reduced levels of oxygen reaching the brain - as stated by the U.S. National Library of Medicine.

Iron is an important component of red blood cells which allows them to collect oxygen and transport it around the body.  As much as 30% of teenage girls and 17% of women suffer from low iron counts, and the risk is even higher in women who have heavy periods.

The recommended daily allowance for iron is 8.7mg in men and 14.8mg in women.  Red meat, nuts and greens are packed with iron, the easiest to absorb come from animal sources such as beef, eggs and sardines.  However nuts, pulses, green leafy vegetables are also a good source, however you must accompany them with a source of Vitamin C such as fresh tomato with the skin left on or natural orange.  For a more severe deficiency supplements will be needed but you should see your doctor before taking supplements.

Has food become bland and unappetizing?  It might not just be your cooking (or your Mum's!).
Inadequate levels of zinc in the body can affect our sense of taste.  The University of Ulster  conducted a study on 387 participants and found that those participants with lower levels of zinc in their blood cells were less able to detect salty tastes.

Zinc is required for the production of salivary enzymes and development and maintenance of tastebuds which may point to the relationship between the lack of zinc and debilitated taste - although this is still unclear.

But a low zinc level does not just affect your tastebuds, other signs of zinc deficiency include more frequent infections such as colds and flu, wounds that take a long time to heal - this is due to the zinc's vital role in immune system function and the repair and renewal of cells.

Teenagers are most at risk, nearly one fifth of girls and a tenth of boys have been found to have unacceptable levels of zinc due to their diets.

The recommended daily allowance of zinc is 5.5 - 9.5 mg for men and 4-7mg for women.  Red meat - beef and lamb are among the best sources of zinc, so try to eat at least one to two portions a week.  Other sources include nuts, especially Cashews and Peanuts and other whole grains.

Those general aches and pains may not just be down to getting older!  Vitamin D is such an important part of a healthy body.  Weak bones are known symptoms of a long term Vitamin D deficiency but general aches, weakness and tiredness can also indicate a lesser deficiency.

Low Vitamin D levels occur across all age groups, this vitamin helps regulate calcium and phosphorous, minerales that are vital for developing and maintaining bone and muscle.  It is also thought that Vitamin D is important to the immune system and may boost cancer protection.

The recommended daily allowance is 5mcg (micro grams)  However it can be easier than that, 20 minutes of sunshine a day with no sunscreen on will keep your Vitamin D levels topped up, also you can eat two portions of oily fish such as salmon or sardines per week to prevent deficiency.

So, take a good look at your body, what is it trying to tell you?  Do you have any of the symptoms I've described?

Social Nutrition:
You can make an appointment to improve your health with Social Nutrition either in person (Madrid) or online (Skype).  Just send an email to lucycarr@socialnutrition.com

5 ways to help your skin get through the winter.

Winter is here - at least for most of us in the northern hemisphere.  Summer is but a memory.  Let's face it, summer does us all good.  A healthy glow to the skin and plenty of Vitamin D provided by the sun.  We all know how important it is to protect our skin from the sun, but it also needs protecting during the cold winter months.  Lots of people say that beauty is only skin deep but if you try looking after the inside it will show on the outside.

The perils of winter for our skin are the cold weather, lack of direct sunlight and dehydration produced by central heating.  Eating the right foods can help protect your skin from all these things.

If you suffer from dry and eczema-prone skin, you will benefit from eating oily fish on a more regular basis.  Salmon, Trout, Sardines, Swordfish, Whitebait, Fresh Tuna - not canned, Anchovies, Eels, Kippers, Mackerel and Carp, to name a few, are full of essential fatty acids Omega-6 and Omega-3.  Omega-3 is especially good for us and helps the skin by reducing water loss.  These essential fatty acids also have anti-inflammatory properties so you will be less prone to sore skin from eczema outbreaks.  Omega-3 has a whole host of health benefits:

1. Reduction of LDL ("Bad" cholesterol) levels in the blood.
2. Alleviates inflammatory diseases such as arthritis.
3. Reduces high blood pressure.
4. Prevents blood clot formation which, in turn, reduces the risk of heart attack and stroke.
5. Prevents heart and circulatory problems.
6. Promotes healthy development of the brain and eyes.
7. Reduces the risk of thrombosis.
8. Helps people suffering from gout.
9. Clears cholesterol from the arteries, widening the artery walls and increasing elasticity.
10. Helps to increase HDL ("Good" cholesterol) which protects the heart.
11. Reduces the rist of developing Dementia, Alzheimer's and depression and helps depression sufferers to overcome their depression.
12. Oily fish during pregnancy helps foetal development although pregnant women should limit intake to 2 portions of oily fish per week.
13. Improves brain function.

Do you need any more reasons to increase your intake of oily fish?  Try eating oily fish at least 3 times a week.

Chapped skin from cold windy weather needs a boost in B-vitamins.  These B-vitamins deliver nutrients and regulate skin cell turnover.  Foods rich in these vitamins are brown rice and dark green vegetables, especially broccoli and kale.  Add these to your lunch and dinner everyday and you will see the benefits.

Has your skin lost its summer glow?  Does your skin look tired and dull when you look in the mirror?  We all know that vitamin E is the top anti-aging vitamin that especially helps the skin - it's in all those expensive skin creams we use on a daily basis.  But the best way to benefit from vitamin E is to eat it.  All fruits and vegetables that are orange and yellow in colour (red and yellow peppers, sweet potato, carrots and mangos) are rich in carotenoids - these are antioxidants that the body converts to vitamin E which, in turn, nourishes the layers of skin under the surface.  Two portions a day will give the best results.

Anthocynidin is a pigment that has been found to strengthen collagen fibres which, in turn, produces a much healthier, firmer and more radiant skin.  So you should eat more blueberries, blackberries, black grapes and even a glass of red wine.  Red wine also contains resveratrol which is thought to contain anticancer, anti-aging, and anti-inflammatory properties, it is also thought to reduce blood glucose levels and have cardiovascular benefits.

Vitamin D is a big problem especially in winter when the days are shorter and getting your daily dose of direct sunlight can be extremely difficult.  Lack of vitamin D can produce low energy levels, tiredness which is directly reflected in our skin.  We only manage to obtain 10% of vitamin D needed from our diet, so it is extremely important to eat the right foods.  Oily fish is the best source of vitamin D but egg yolks, liver and wild mushrooms are also an essential source of this vitamin.  So eating one of these ingredients everyday is very important.

Is your skin pale and brittle?  An antioxidant mineral called Selenium has been proven to improve elasticity and reduce sun damage.  You can find Selenium in turkey, lean beef, chicken and eggs but is especially concentrated in Brazil Nuts.  The concentration in Brazil Nuts (if you are not allergic) is so high that you will only need 1-2 nuts a day.

Are you suffering from spots?  Here our old enemy sugar comes into play.  We should all know by now that sugar does us no good what so ever.  Most people attribute sugar to weight gain, but it also stimulates the sebaceous glands under the skin which makes your skin break out.  Sugar also stimulates production of the male hormone androgen, which can cause acne in women.  It has also been shown that sugar speeds up collagen damage so it is best to avoid sugar all together - for what ever reason.

I hope that this post will help you to protect your skin through the winter.