Top Tips for a healthy Christmas!

A healthy Christmas survival guide!

So Christmas is just around the corner! Are you full of festive cheer? Have you finished your Christmas shopping? Wrapped your gifts and placed them underneath the Christmas tree and now eagerly awaiting the holiday to arrive along with precious time to spend with family and friends? Maybe you haven’t even started yet and it’s all going to be a little last minute with you burning the candle at both ends and then when Christmas Eve finally arrives – you collapse in a heap, start to relax into the festivities and wham (and I don’t George Michael singing last Christmas!) you’re suddenly hit with the sniffles that develop into a cold or even worse, the dreaded flu and Christmas is spent feeling under the weather, or, you miss out completely and spend it in bed!

Do you think about keeping healthy over Christmas and take steps to keep yourself fighting fit? Or is it a time where you throw caution to the wind, party hard, eat whatever you want and yep you guessed it drink whatever you want and then worry about the consequences in the new year?

Well here’s a few tips that may just keep you in the festive spirit and carry you through to the new year without a cough, sniffle or a sneeze in sight! Or a huge hangover and a belly as big as Santa Claus himself!

 Support your immunity

 A weakened immune system is susceptible to not only colds, flu & infections but also to more serious health conditions. Strengthening your immune system through good nutrition and supplementation are ways in which you can support your overall health. Research has highlighted the central role vitamin D3 plays in immune health. The anti microbial proteins that fight viruses and bacteria are dependent on adequate levels of vitamin D whilst the minerals selenium, copper & zinc and vitaminc also contribute to the normal function of the immune system. 

Olive leaf has been traditionally used for centuries in many cultures for medicinal purposes and is constantly recommended to boost the immune system, particularly for those who suffer from recurrent infections. Common conditions where olive leaf has been effective in boosting the immune system include colds & flu, ear infections, warts, cold sores, urinary tract infections, yeast issues and many more.It is thought to work by supporting your body’s innate immunity through interaction with white blood cells known as macrophages.By improving the function of macrophages, our first line of defence is increased and our ability to repel harmful microorganisms enhanced. 

AllicinMax, a stabilised, patented Allicin extract from garlic has many anti fungal and anti viral applications. It is particularly beneficial during the winter months as a preventative – research confirming a 60% reduction in the likelihood of developing a cold and should you be unlucky and fall prey to colds & flu, then it has also been shown to reduce symptom duration and reduce the chances of re-infection.

Should you succumb to a nasty cough then a traditional cough remedy containing black elderberry, manuka honey and thyme may provide significant relief helping to coat and soothe irritated and inflamed respiratory membranes whilst working as an expectorant helping to expel mucus from the lungs.

Diet – you are what you eat! 

Christmas seems to be the season where we take leave of our senses a little, the supermarket shelves are crammed with seasonal delights and then there’s the Christmas TV adverts, one after another ,enticing us in with an array of treats, puddings, fantastic deals on alcohol and chocolates galore! The choice is astounding and we give ourselves free reign to eat, drink and be merry until we’re ready to burst. Everyone deserves a treat every now and again and I’m no party pooper. However, there are lots of ways to make sure you are getting the balance right at Christmas, and by introducing healthier alternatives into the mix you might just save yourself from the discomfort of over indulging: bloating, indigestion, wind, nausea, headaches and the dreaded hangover! 

At Christmas there’s a fantastic array of fruit & vegetables on offer. Try and cut down on your portion sizes of meat and roast potatoes and go for extra vegetables, especially greens such as broccoli & kale which are packed with essential nutrients and love them or hate them, Brussel sprouts are packed with Vitamin C!

Love your roasties? Well, as an alternative to potatoes try a healthier option of sweet potatoes, roast beetroot, celeriac and parsnip. Seasonal fruits such as cranberries, satsumas, dates and figs are also in abundance at this time of year and are full of vitamins, minerals and fibre. 

Buy organic where possible, eat smaller amounts of food, but more often to keep your blood sugars stable and to keep those hunger pangs at bay! Cut back on the salt too or use Pink Himalayan salt a much healthier alternative. You can find this at your local health store.

Have a selection of nuts at hand – although higher in calories they are packed full of nutrients. Brazils, walnuts and almonds are ideal and contain the minerals selenium, calcium, magnesium, iron, zinc & potassium. A handful a day is ideal, but make sure they are unsalted.

KEEP HYDRATED! It’s party time – cheers! Certainly enjoy yourselves, but make sure you get to drink plenty of water during the day and in between those glasses of wine, beer or whatever your favourite tipple might be. Start your day with a pint of warm water with a slice of lemon – and always have a pint of water before you go to bed. Alcohol will dehydrate you so by ensuring you stay hydrated you will hopefully keep the hangovers at bay!

Seasonal over indulgence

Ok, so what if you do get a bout of indigestion, wind and bloating or find you succumb to a hangover? Well, there are a few natural remedies that would make great store cupboard essentials for over the Christmas period. Extracts of bitter herbs such as centaurium and yarrow are traditionally recommended for those suffering from acid reflux, acid indigestion and heartburn whilst herbs such as dandelion and artichoke are traditionally used for supporting the liver. If you get general indigestion rather than reflux, feel full and uncomfortable in your abdomen after eating and find rich fatty foods are productive of slight nausea then liver supportive herbs could be helpful. Milk thistle is the herb most commonly associated with the liver due to its ability to protect the liver from alcohol and medications which might do it harm. However, always remember, if you are already taking prescribed medication or have a medical condition always seek the advice of your GP prior to taking these remedies. A course of friendly bacteria in supplement form may also ease symptoms of bloating whilst offering immune system protection. Taking digestive enzymes with meals will help to break down your food so that it can be easily digested and better absorbed by the body. And one very important tip for helping digestion – always chew your food thoroughly!

Get some exercise! 

Why not enjoy a walk with family or friends after your Christmas meal? Exercise has significant benefits, not only will it take you away from all the food and drink, it means you are less likely to help yourself to seconds or over indulgence on your return. It will also support your digestion and metabolism and help to lower your blood sugar levels.

And finally....... try and minimise your stress levels!

Relax and engage in activities over the Christmas period that make you happy. Laugh lots! Laughter is the best medicine! Get plenty of rest and good quality sleep and don’t forget to breathe when it all gets too much. Find a little bit of peace & tranquility among the pre Christmas chaos. Treat yourself to a massage, light some candles, add a few drops of lavender oil to a warm bath and simply let your cares melt away.

Have a great Christmas everyone!

Competition time: 

to win our A.Vogel cold & flu survival kit (see below) simply answer the following question and email your answers to mel@barehealth.co.uk 
by 31/01/2015

Which herb is most commonly associated with the liver due to its ability to protect the liver from alcohol and medications which might do it harm?

The information in this article is intended for information purposes only. Always remember to seek the advice of your GP or healthcare professional if taking prescribed medication or undergoing treatment for any medical condition.

For more information please call into Bare Health, Congleton’s award winning, independent health store.

Manuka Honey - It's the bees knees!

Manuka Honey – Its the bee’s knees, but be aware of quality & labelling!

Honey is an age old remedy for the treatment of infected wounds and in recent years ‘rediscovered’ by the medical profession where conventional modern therapeutics have failed. One particular honey that has gained a great deal of attention in recent years, not only by the medical profession but consumers alike, is Manuka Honey. For evidence of its growing popularity you only need to look at recent sales figures – The Unique Manuka Factor Honey Association (UMFHA) in New Zealand state that in the UK alone 1,800 tonnes per year are now sold. So what is it about this honey that makes it so unique?

 Manuka honey is one nature's special gifts. Sourced from some of New Zealand’s most pure and remote locations it is renowned for its unique flavour and special activity; Manuka Honey is valued by many for its contribution to a healthy diet and recognised worldwide for its unique properties not found in ordinary honey. In early summer the bees forage in the delicate Manuka (Leptospermum scoparium) flowers. It’s a busy start to the honey season for the beekeepers.

Traditionally used by the indigenous Maori population as a medicine, it wasn’t until the early 1990’s that researchers at Waikato University discovered during tests that the honey boasted unique anti bacterial properties that may be beneficial to human health.

According to Mandal et al (2011) the leptospermum scoparium (manuka) honey has been reported to have an inhibitory effect on around 60 species of bacteria, including aerobes and anaerobes. More specifically, it has been reported to exhibit antimicrobial activity against pathogenic bacteria such as staphylococcus aureus (S.aureus) and Helicobacter pylori making this a promising functional food for the treatment of wounds or stomach ulcers. It is also well documented for its ability to promote wound healing and as a potent anti inflammatory agent. A recent study in 2012 by Hammond & Donker also found that Manuka honey exhibits a bactericidal action against Clostridium. difficile This organism is associated with severe infections including diarrhea, pseudomembranous colitis, toxic megacolon, perforation of the colon, and in some cases, sepsis

The antibacterial properties of honey can be mainly attributed to the presence of hydrogen peroxide and its level of concentration, which determines the level of antibacterial activity, however there are other significant factors which also play important roles such as acidity (low pH), high osmolarity and also the presence of a number of ‘non peroxide’ components like the phytochemical Methylglyoxal (MGO). Most conventional honeys will contain hydrogen peroxide but in some cases this can be destroyed by heat, body fluids or by an enzyme known as catalase and antibacterial activity will often vary. The levels of anti bacterial activity may also deteriorate over time. It was Professor Peter Molan of Waikato University who identified that honey from certain strains of the Manuka Bush contained extraordinary and powerful ‘non peroxide’ anti bacterial properties that were light and heat stable and remained unaffected in the presence of catalase. These properties are ‘unique’ to Manuka Honey and are what sets it aside from other honeys on the market today.

Fake Manuka

Currently within the UK and worldwide, there is much debate and confusion surrounding Manuka honey in regards to authenticity, quality, potency, pricing and labelling claims. Recent independent testing on a batch of Manuka Honey brands on sale in the UK have shown discrepancies between lab tests and what is shown on the label with certain brands products falling short of label claims. However, this may be about to change as the Ministry for Primary Industry in New Zealand is about to reveal findings of a review body that has been working on establishing a long term solution to companies selling fraudulent Manuka through the creation of series of labelling guidelines. Tighter regulation will hopefully bring a degree of clarity & standardisation for consumers & retailers.

Since many customers buy and consume Manuka honey for its efficacy, the best way to get true levels of Manuka’s key benefit is to buy products displaying a UMF® rating. UMF® products are frequently independently tested by the Unique Manuka Factor Honey Association (UMFHA), regulators, competitors and the media to verify their quality and activity levels. For over three years UMF® products tested worldwide have always been shown to exceed their stated UMF® levels.  NPA is another Manuka rating acronym. Products displaying NPA should contain the same quantity of UMF® as a UMF® product of the same number e.g. NPA 5+ should equate to UMF® 5+ in terms of the UMF® activity. The difference between the two is NPA is unregulated and doesn’t include the quality checks UMF® has. Most Manuka honey products use a numbering system, often ending with a “+” e.g. 5+, 10+ and 15+. Higher numbers denote higher strength products, but these are rarer and in great demand despite the higher pricing.

Are you buying the real thing?

The best indicator of genuine Manuka honey is the UMF® mark. It is the most credible verification of the quality and efficacy of Manuka honey. Secondly, choose a brand you trust, with a long history of its UMF® levels publicly confirmed by scientific testing.

More changes in labelling legislation are on their way, but until then, be conscious of the varying qualities of Manuka out there, ask questions - be a savvy manuka buyer!

COMPETITION TIME - You could win this fantastic prize from Comvita (worth £38) by simply answering the question below:

What does the abbreviation UMF® stand for?
Please send all answers to mel@barehealth.co.uk by September 30th.

For more information please call Bare Health on 01260 408413

References:

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3609166/

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3669629/

http://www.thegrocer.co.uk/buying-and-supplying/the-great-manuka-honey-swindle/359035.article

http://www.thegrocer.co.uk/buying-and-supplying/marketing/manuka-honey-health-claims-should-be-removed-says-nz/370128.article

The information in this article is not intended to replace the advice of your GP or any other medical professional. Always seek the advice of your GP if taking prescribed medication or undergoing any form of treatment.