September 2019 -

The immune-boosting nutrient you may not be getting from food

So now that we’re at the end of September and at the end of our focus on the immune system and Endometriosis, I need to mention one more immune-boosting nutrient.

I didn’t mention it in this article because although some foods contain this nutrient, the body doesn’t absorb it very well from food if there are digestive problems - which most women with Endometriosis have.

One guess what this nutrient might be …

Yes, vitamin D.

Firstly, a fun fact about Vitamin D: it’s actually not a vitamin, but a hormone!

Vitamin D plays an important role in bone growth, by carrying calcium to the bones. And it helps to regulate the immune system.

Studies on the role of vitamin D in the immune response have shown that T cells and B cells (key cells involved in the immune response) are able to process and respond to vitamin D. That means that vitamin D can help protect against infection.

And even more important is the fact that vitamin D deficiency seems to contribute to autoimmune diseases like inflammatory bowel disease.

In light of the inflammation that underpins your Endometriosis, healthy levels of vitamin D are needed to help ‘calm down’ the growth of T and B cells; reduce the production of inflammatory cytokines; and increase the production of anti-inflammatory cytokines.

So how does the body get the right levels of the immune-boosting nutrient vitamin D?

When the sun hits unprotected skin (if you’ve got sunscreen on, this will not happen as easily), the ultraviolet light is turned to previtamin D3 in your skin. Body heat then creates a version that is transported via your blood stream to the liver. In the liver it is turned into another form of previtamin D which goes to the kidneys where active vitamin D is produced. And if the body produces too much vitamin D, it gets stored in fat cells.

Quite a bit of a process, isn’t it?

Now, you may or may not be vitamin D deficient. Surprisingly, considering the fact that we live in a country with lots of sunshine, a large percentage of people is vitamin D deficient. Because they don’t spend enough time outside in the sun, or when they do they are ‘covered’ up with clothes and sunscreen to prevent skin cancer.

So should you then take a supplement?

Unless you have been tested and shown to have vitamin D deficiency, no. Too much vitamin D creates high levels of calcium in the blood which can lead to stones.

Also, because of your digestive problems, absorbing vitamin D from food or supplements may not be very effective.

No, my first suggestion is to get some sunshine, around 10-20 minutes each day on unprotected skin or if you use sunscreen, longer. Allow your skin to do what your digestive system is not able to.

If you are worried that you might be vitamin D deficient, it may be a good idea to get tested. You can go to you GP to organise a test, or contact me for a referral form.

And if you want to improve your vitamin D absorption from food, why not join the 5-day Online Gut Health For Endometriosis Challenge?

The focus for October's posts is Gut Health. We'll look at what 'leaky gut' is; why it contributes to your Endometriosis symptoms, and how you can start to heal your gut. Of course, joining the 5-day Gut Health for Endometriosis Challenge will be a great way to get you started!

Is today going to be a day you’ll remember on New Year’s Eve?

Imagine it’s New Year’s Eve 2019. You’re with friends and family, you’re toasting the year that’s been. Looking back at amazing year you’ve had.

You talk about the courageous decisions you’ve made that turned your life around.

The actions you took that meant …

you were able to spend more time just relaxing with your friends and family
you spent less time curled up in bed waiting for the pain to go away
you felt lighter, more energetic
you were able to focus better, be more present, productive, creative.

Now that’s worth raising a glass of bubbly to wouldn’t you say?

So you’re probably thinking that sounds great BUT ...

It’s already almost October, the year is nearly over, and none of this has happened.

Well, the good news is that the year isn’t over yet.

I’m going to make you a promise:

If you take part in my 5-day Online Gut Health for Endometriosis Challenge, and you implement every strategy I teach you in the weeks that follow ….

You still have time to make it happen. You can still be toasting with your friends and family on New Year's Eve because you’re feeling fantastic.

You see, here’s the thing.

EVERYTHING changes when you decide to take control over your Endometriosis symptoms and improve your gut health.

You improve your immune system, so it doesn’t react over the top and create inflammation
By reducing your inflammation, you create an internal environment that is less welcoming for endometrial tissue to adhere to organs.
Less endometrial tissue means less pain
Your digestive system works better, and you’ll have less bloating, diarrhoea, constipation, headaches, migraines, head-fog.

In short, you’ll feel so much better and will be able to spend time with friends and family.

I so want you to feel what that is like!

What you celebrate on New Year’s Eve all starts with the actions you take TODAY.

I’m guessing you won’t be celebrating ..

… spending a week in bed each month because the pain’s too much

… missing your children’s special events and activities

… having to take unpaid leave, or use up your annual leave, because you’ve run out of sick leave entitlements

But you WILL celebrate participating in the 5-day Online Gut Health Challenge and implementing all the strategies you learn.

I’ll see you in the Challenge!

Click here for more information and to sign up.

Recipes that will support and improve your immune system.

So September has been about the immune system and how it affects your Endometriosis.

Let’s recap.

I started by explaining how your immune system differs from women without Endometriosis. Your immune system is triggered more easily and overreacts. If you missed the post, you can read it here.

Then I explained how this overreacting immune system causes the systemic inflammation that creates such a perfect environment for endometrial tissue to ‘settle’ outside your uterus. Read the full post here.

And last week I shared with you 5 key nutrients that support and build your immune system.

But you may wonder how to pull it all together in the meals you eat.

So I thought I’d finish the month with some recipes that will support and improve your immune system.

Now as you may know, I’m passionate about nutrition, but I hate cooking. So any meal that I cook has to be nice to eat AND super easy to make. I don’t go for fancy meals. I’ve taken our favourite family meals and tweaked them. So if you are not too keen on cooking either, you might like these! You can download the recipes by clicking on them.

1. Tray-baked chicken with mushrooms and steamed vegetables

I have to start with this one, because based on the feedback from my clients, this is a winner!

So why is it a great meal to support the immune system:

It contains a good source of protein in the chicken
The variety of vegetables and the vegetable stock paste (you’ll need the recipe for that too – download here) makes sure the meal contains a wide range of vitamins and minerals.
The mushrooms are the only plant food that contains vitamin D. I didn’t write about vitamin D in my previous post, because the best way to get enough vitamin D is by getting into the sun.

2. Vitamin A soup with haloumi

Vitamin A and beta-carotene are powerful anti-oxidants, and this soup provides it in spades. If you’re dairy free, you can leave out the haloumi and replace it with a good source of protein, such as chicken, or with lentils for a vegetarian option.

3. Easy fish curry with brown rice

The tikka sauce used in this curry contains turmeric and ginger, both powerful anti-inflammatory spices. To make it a truly immune system supporting curry, make sure you use sweet potato, carrot and broccoli and you could swap the white fish with tuna or mackerel.

So 3 easy recipes that will support and improve your immune system, without spending hours in the kitchen. I’d love to hear which recipe is your favourite!

The theme for October is Gut Health, and I am running a free 5-day Gut Health for Endometriosis challenge from Monday 7 – Friday 11 October.

Your gut health has a major impact on your microbiome (our theme for August) and immune system. To find out more about the challenge and sign up: 5-Day Gut Health for Endometriosis Challenge

Nutrients to build and support the immune system

Over the past 2 weeks, I’ve explored the role of the immune system and the inflammation is creates because it’s not functioning optimally.

“Yes, and what do I do about it?” I hear you ask.

Well, the good news is that we know which nutrients play a key role in the immune system and that deficiencies of these nutrients are causing the problems with the immune system. So by increasing the intake of nutrients to build and support the immune system, you can help reduce inflammation.

So let’s take a close look at these nutrients, and the foods that they are in.

Zinc

Zinc plays 2 important roles: as a co-factor (like an ‘assistant’) in immune processes, and as an anti-oxidant protecting against free radicals, and even as an antiviral. Foods high in zinc are pumpkin and sunflower seeds, egg yolks, seafood, oysters and beef.

Vitamin A and beta-carotene

Beta-carotene is found in orange and red fruit/vegetables. The body converts it in to vitamin A, in just the right amounts needed.

A deficiency in vitamin A causes immune cells to function less well and affects the health of mucous membranes (a key defence against pathogens).

Beta-carotene is an antioxidant in itself that is active during the immune system’s response to infection.

Foods high in beta-carotene are: carrots, broccoli, red capsicum, papaya, sweet potatoes. Vitamin A is found in kohlrabi, egg yolks, carrots, apricots, and fish liver oils like cod liver oil.

Vitamin C

Vitamin C is very actively involved in the immune system, as an antioxidant, to stimulate the immune response, fight off infection, as an anti-allergic, and by increasing the activity of white blood cells.

Foods high in vitamin C are: mango, guava, strawberries, blackcurrants, sweet potatoes, paw paw, pineapple, and kiwi.

Essential Fatty Acids

As inflammation is at the core of Endometriosis/Autism, any nutrient that has powerful anti-inflammatory actions should be included. Essential Fatty Acids in Omega-3 Fish Oil and fatty fish like salmon, tuna, mackerel, rainbow trout help keep immune cells undamaged and functioning properly.

Antioxidants

Antioxidants are a number of vitamins and minerals that help the body to get rid of free radicals (which create damage that causes inflammation).

Important antioxidants are vitamin E (in almonds, egg yolks, hazelnuts and corn); selenium (found in Brazil nuts, alfalfa, meat, eggs, onion, garlic, broccoli); acetyl-l-carnitine (found in avocados, beef, chicken and fish); and alpha lipoic acid (in broccoli, potatoes, spinach, tomatoes).

Looking at these nutrients and the foods they are in, some foods are clearly strong supporters of the immune system, and you might want to start eating more of these:

Sweet potatoes
Eggs, especially yolks
Carrots
Fatty fish such as salmon, tuna, mackerel, rainbow trout
Pumpkin and sunflower seeds
Almonds and Brazil nuts
Broccoli

Adding more of these foods that contain nutrients to build and support the immune system will help reduce the inflammation that is creating so much havoc.

Next week I’ll share some recipes with you. As you may know, cooking is not my forte (not calling myself the reluctant cook for nothing!), but I do have some family favourite recipes that are great for the immune system.

Are you a keen cook and love to come up with great recipes? Then head on over to my Facebook page to take part in a challenge to create a wonderful recipe from the ingredients above.

Eat Well Live Well with Autism

Eat Well Live Well with Endometriosis

How your immune system affects your Endometriosis

In last week’s post I explained how your immune system is different from women without endometriosis. (If you missed it, you can read it here).

But you might be asking ‘So what?’

Well, your immune system affects endometriosis by creating inflammation.

Although hormones play a part in your endometriosis, it is first and foremost an inflammatory disease. The systemic inflammation in your body provides a perfect environment for endometrial tissue outside your uterus to find places to adhere and grow.

Inflammation is a key response by the immune system to a real, or perceived threat. You may have noticed when you have a cut on your hand that it can become red and warm to the touch around the cut. This is inflammation , and is an essential process to kill of any bacteria or other dangerous pathogens.

The systemic inflammation that underpins your endometriosis is, unfortunately, not such a useful response, because it is a response to non-existent danger.

One way that your immune response is triggered is through leaky gut, or gut hyper permeability.

What this means is that your gut wall allows undigested food particles through into the blood stream. Your immune system recognises these particles as invaders and springs into action! Bloating, constipation and diarrhoea, brain fog are all indicators of leaky gut.

A healthy gut is one of the key elements for a healthy immune system and if you are looking to improve your endometriosis symptoms, this should be your first focus.

If you are interested in exploring how you can improve your gut health and experience the effects of a healthier gut, I’d love to invite you into a FREE 5-day Gut Health Challenge. You can find more information about the challenge here (and you can sign up straightaway):

5-day Gut Health Challenge

In next week’s post we will look at specific nutrients that are key supports of the immune system, and the foods that contain these nutrients.

The Immune System in Women with Endometriosis

The immune system of women with Endometriosis has a significant impact on their symptoms because it is different from that of women without the disease.

If I ask you what the immune system does, you’d probably know that it helps fight off disease. It helps to protect us from microbial pathogens, like viruses and bacteria, as well as foreign substances, like pollen, and cancer cells.

We actually have 2 types of immune responses.

Our primary immune response kicks into gear immediately when a pathogen or substance enters the body. This first line defence is made up of your skin, mucous, saliva, tears, and hydrochloric acid in the stomach.

If the pathogens get through the first line of defence, we’ve got a second immune response, where your body produces specific proteins; specific immune cells; and inflammation.

The secondary immune response is not immediate. It develops when the immune system has ‘learned’ from the primary response that certain pathogens should be fought off. For example, if you have been exposed to a particular cold virus strain, the next time you’re exposed to it, your immune system will have developed specialised T-cells and B-cells to kill that specific strain.

We know that the immune system of women with Endometriosis has some problems:

Natural killer cells, which are part of both the primary and secondary response, don’t work as well as they should.
More pro-inflammatory cytokines.
An excess of T regulatory cells (which suppress the immune response of other cells of the immune system), especially in the pelvic cavity, but they are activated less.
Auto-antibodies and anti-endometrial antibodies are present, causing a kind of allergy response.

What this means for you is that your immune system is not able to deal properly with bacteria that produce endotoxins (the bad bacteria in your microbiome) and it reacts to endometrial tissue as if it is a dangerous pathogen.

In next week’s post, we’ll look at how this impacts your endometriosis.