New Year on a Healthy High!

The New Year always brings with it a fresh chapter full of possibilities. So, what better way to begin 2022 than through transforming your health and nutrition for the better?

It can often seem overwhelming when the media is filled with headlines that push the latest diet or a list of foods that we need to be shunning, but really, the best way to revolutionise your wellbeing is through micro-changes that can go a long way.

Recently, we have seen a surge in interest regarding taking care of our immune systems (we have the pandemic to thank for that!) and so, with that in mind, let’s explore some of the ways that we can foster healthy new habits for 2022 that nurture our health and immunity…

5 Realistic Goals to Get your Nutrition on Point this Year

1. Fill half your plate with plants – a great way to ensure that you are getting as much nutritional goodness as possible is to fill at least half of your plate with vegetables. Try and opt for non-starchy varieties such as green leafy’s (think spinach, kale, rocket), as well as bell peppers, sprouts, cabbage and courgette.

2. Hydrate, hydrate, hydrate! – after what may have been a boozy festive period, we could all do to increase the amount of water that we are drinking day-to-day. Aim for 1.5-2 litres daily, and if you want to up the flavour factor, why not infuse your H2O with fruits and herbs such as lemon, orange, cucumber, mint, or rosemary?

3. Incorporate anti-inflammatory herbs and spices into your cooking – nature provides many gifts when it comes to our wellbeing, and one of those gifts is the anti-inflammatory benefits found in ginger and turmeric. Ginger, for example, contains gingerol, and turmeric contains curcumin, which are great for countering inflammation (studies indicate that inflammation is a known driver of most chronic, Western diseases). Spruce up your winter curries, stews, and soups by adding these wondrous, immune-supportive ingredients! What’s more, you can get plenty of anti-inflammatory benefits from the NobleBlu Immunity supplement which contains ginger and turmeric extracts.

4. Diversity is king! – one of the most critical factors behind a healthy diet is diversity. The rationale behind this is because our gut microbiome (the communities of microorganisms that live in our gut, such as friendly bacteria) thrive off eating a cocktail of different fibres from our diet. As a result, our gut bacteria help to produce beneficial compounds such as vitamin B12, vitamin K, and anti-inflammatory chemicals called short-chain fatty acids (SCFA’s). Therefore, if you are prone to eating the same thing, day in, day out, (even if you are eating healthy foods!), you may be denying the opportunity to feed different species of your gut microbes with the goodness that they need to benefit our health. Next time you are at the supermarket, see if you can purchase at least two new plant foods that you are not used to eating and then rotate your foods again on the next supermarket shop.

5. Steer clear of fad diets – there are many diets that promise the world in terms of boosting our metabolism and being the answer to our health goals, but bear in mind that there is never going to be one sole diet that fits everybody. We all have a different genetic make-up and gut microbiome, combined with varying time constraints, food preferences, stress levels as well as a unique relationship with food, which will all feed into the way that we eat. The best diet is ultimately one that is sustainable in the long run. Focus your attention towards positive, healthy food inclusions and consistency, rather than thinking about strict diets that leave you feeling deprived and malnourished.

3 Ways Supplements Can Help Me to Kick-start Good Habits in 2022

1. Supplements provide a helping-hand if there is a nutritional deficiency - if nutrient needs are still not being met by a healthy food-based diet, this is a great case for taking a food supplement that delivers the essential micronutrients needed for healthy bodily functions. 

2. Supplements can be enjoyed alongside a healthy breakfast – taking a supplement can be habit-forming, especially if you enjoy taking them with your breakfast as part of your healthy morning ritual.

3. The benefits can have a ripple effect on our lifestyle – the benefits experienced from taking a food supplement can extend towards other aspects of your lifestyle, such as feeling a greater sense of energy and vitality which may encourage you to move more, eat better and make further healthier decisions when it comes to your wellbeing.

How Can NobleBlu Immunity Help me to Start 2022 Right?

NobleBlu Immunity is a carefully formulated blend which harnesses the power of targeted vitamins, minerals, and plant botanicals to help create immune balance.

The immune system is an intelligent body system made up of specialised cells, organs and chemicals which work to fight infection and keep our bodies healthy. To ward off infection, certain nutrients and co-factors can give the body some support to keep the immune system ticking over nicely, which can be found in NobleBu Immunity. For example, studies have shown vitamin D receptors are present on white blood cells such as monocytes (1). Vitamin C, also found in NobleBlu Immunity has been shown in studies to shorten the duration of the common cold (2).

Zinc has been shown to keep the immune system strong and support wound healing (3), whilst black elderberry extract holds antiviral properties and provides a source of polyphenols. You will also find anti-inflammatory compounds such as ginger and turmeric extracts in this blend too.

By Lauren Windas, Nutritionist, Naturopath & Co-founder of ARDERE.COM.

References:

1. Aranow, C. (2011). ‘Vitamin D and the Immune System’, Journal of Investigative Medicine, NCBI [Online]. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406/. (Accessed 16 January 2022). 
2. Hemila, H. (2017). ‘Vitamin C and Infections’, Nutrients, NCBI [Online]. Available at: https://pubmed.ncbi.nlm.nih.gov/28353648/ (Accessed 16 January 2022).
3. Pei-Hu, L. Sermersheim, M. Haichang, L. (2018). ‘Zinc in Wound Healing Modulation’, Nutrients, NCBI [Online]. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5793244/ (Accessed 16 January 2022).