This month’s case study is ‘Anne’ who came to the Clinic with recurrent colds and infections.

Anne’s story:

Since I reached my thirties I suddenly started becoming susceptible to coughs, colds and infections. I had always been quite well and hardly ever had a sick day until now. Not only was I getting these infections it was becoming increasingly difficult to ‘shift’ them in spite of regular trips to my GP! I was so fed up of feeling run down and realised that in spite of all of the antibiotics I was given it wasn’t helping me at all – in fact I think it was actually making me feel worse.

Every time I went to my GP it seemed that I was given a different antibiotic to try and then sent away with no real support. A new symptom that I started to develop was thrush which I had never experienced before and I had to keep using pessaries which cleared it at the time but it just kept coming back!

I was looking through a magazine and I read an article on ‘Boosting your Immunity Naturally’. It talked about foods to eat more of to provide your body with all the essential nutrients and specific vitamins, minerals and herbs that could be incorporated. It had a very interesting section on the ‘over-use’ of antibiotics and how in the long term we can become resistant to them and they don’t work. It also said that if an infection is viral then antibiotics would not work at all!

This really resonated with me. There was a contact number at the end of the article for The Dr Marilyn Glenville Clinic to book a consultation with one of the Nutritionists. I decided this was the best thing to do because I wanted to get a tailored programme rather than just taking ‘random’ supplements and trying to help myself!

My first consultation was one hour and the nutritionist took a very detailed medical history and went through my ‘typical’ diet. She commented on the lack of fresh fruit and vegetables and the abundance of ‘ready made’ meals and alcohol! I explained that because I worked long hours I had little time to prepare fresh food so I had to rely on prepared meals. The nutritionist explained how important it is to include plenty of fresh fruit and vegetables each day because they provide the body with immune boosting vitamins A, C, and E which are classed as antioxidants

These antioxidants protect the body from damage by ‘free radicals’ which can lower our immunity. She asked me to eat more vibrant coloured vegetables like sweet potato, butternut squash, red and green peppers and carrots which contain amazing amounts of these antioxidants. I was advised to eat more garlic as this has amazing abilities to boost the immune system because it is naturally anti-viral, anti-bacterial and anti-fungal. I didn’t realise just how unhealthy some of the prepared meals could be as she explained they are often high in salt and very low in vitamins and minerals. She gave me recipe ideas and menu suggestions which really helped!

The nutritionist wanted to check my mineral status, particularly concerned about my zinc and selenium levels as these are vital for immunity. I performed a Hair Mineral Analysis which was a very simple test I collected at home and then sent to the lab. It gave valuable information about my mineral levels over the last three months. The test picked up low zinc which is a vital mineral for the production of white blood cells. It was recommended that I eat plenty of seeds, especially pumpkin which are rich in zinc and shellfish – including oysters!

The nutritionist explained how damaging alcohol is on our immune system by stressing the detoxification processes and causing vital nutrients such as zinc, B vitamins and Vitamin C to be depleted from the body. Alcohol is also very high in sugar which adds more burden to our immune system. She advised me to avoid it altogether for three months to get the best out of my programme. I knew it would be difficult but I was determined to get my health back.

She also talked in depth about antibiotics and how they eventually have a damaging effect because we become resistant to them over time, plus they destroy our ‘friendly’ bacteria which she explained would be the reason for why I was getting recurrent thrush. I did not realise how linked our gut (bacteria) was to our immune system and that we need a good supply of the ‘friendly’ bacteria to keep our gut in good order and boost our immune system. The bacteria in our gut provide our system with our first line of defence against viruses and harmful bacteria.

The nutritionist also recommended me specific vitamins and minerals to boost my immune system which included a good quality multi-vitamin and mineral, an antioxidant complex with Vitamin A, C, E, selenium and zinc, together with a friendly bacteria supplement and the herb echinacea. Echinacea has been used by herbalists for years for it’s ability to increase white blood cell production and it is the white blood cells which keep our immune system strong by ‘clearing up’ the bacteria and viruses.

Within the first month I was generally feeling stronger and had not had thrush for the first time in about 12months! I was really enjoying the new way of eating and found that it wasn’t as difficult to cook from fresh as I thought. One of my favourites was roasted butternut squash with garlic and olive oil in the oven which was so easy and tastes delicious!

Six months on and not a cold in sight and I was feeling great! I had not even had a day off work! All my friends and colleagues commented on how well I looked and asked what I was doing! I hadn’t even been near the GP’s surgery! I continue to eat well and take all my supplements and am really motivated to keep it up to keep strong and healthy in the long term. I do have alcohol, but occasionally rather than every day as before. In fact when I do drink now I feel very lethargic and find it then triggers my thrush so that’s motivation in itself not to drink!

All I can say is I wish I’d found the Dr Marilyn Glenville Clinic sooner.

Marilyn’s comments:

Anne’s story is a perfect example of how important a healthy diet is to boost our immune system and a few simple changes can make such an enormous difference. We see it all too often where people are given antibiotics as a ‘blanket’ treatment and ultimately they don’t work and can in fact create more health problems as we have seen with Anne.

This time of the year it is increasingly important to think about eating to nourish your immune system with coughs and colds being more prevalent. If this story resonates with you and you are forever coughing and sneezing and seem to catch everything around you, you may like to think about seeing one of my nutritionists at the clinic.

If you are interested in having the test mentioned here please see the resources page.

You are most likely familiar with the phrase ‘You are what you eat,’ and nowhere is this more true than with regard to protecting your body’s immune defences this winter season. When you eat healthily and consistently you give your body the basic building blocks it needs for renewal, repair and defence against illness.

Food is used to make every part of your immune system, so its strength will depend on the quality of your food. If you’re eating a healthy diet you’ll already be eating foods packed with these immune boosting nutrients but to make sure you really are eating for immunity here are the key nutrients which help to build immunity and protect you against disease and allergies.

 

• Antioxidants:

An antioxidant is a nutrient that protects the cells from oxidative damage. Oxidation occurs when a substance reacts with oxygen, for example when an apple is cut and exposed to air it turns brown. An antioxidant can prevent or slow down this process. Your cells use oxygen all the time for the process of combustion: to burn food for energy production, and to get rid of germs and foreign chemicals such as pesticides. During this process substances called free radicals are formed which can cause cellular damage and trigger disease.

 

Free radicals are produced by all kinds of combustion. Environmental pollution, smoking, radiation, fried foods (high levels of heat damages the oil) but fortunately nature supplies us with rich sources of antioxidant nutrients to disarm the free radicals and come to our rescue.

 

Your diet needs to be rich in the following antioxidants: vitamin A including beta carotene, vitamin C, vitamin E, zinc and selenium. Vitamin C is the king of immune boosting nutrients. It is antibacterial as well as antiviral and is a natural antihistamine which helps with the body’s response to allergens. Vitamin A is a powerful antiviral vitamin because its inclusion in cells walls makes them stronger and more resistant to attack. It is also important for areas with high risk of infection as it is involved in maintaining the mucous membranes of the respiratory, urinary and digestive systems. Vitamin E and selenium are needed for antibody response to infection. Zinc promotes the growth of white blood cells, especially the lymphocytes.

 

• Food sources of antioxidants
• Vitamin A: eggs, fish oil, dairy products
• Beta carotene: pumpkin, melon, carrot, sweet potatoes, apricots, green leafy vegetables
• Vitamin C: broccoli, parsley, kiwi fruit, citrus fruit, berries, peepers, blackcurrants, papaya, mangos
• Vitamin E: avocados, nuts, seeds, unrefined oils, oatmeal
• Zinc: fish, pulses, seeds, nuts, whole grains
• Selenium: nuts, seeds, whole grains, seafood.

Preparing foods that are rich in natural colours red, orange, green, yellow, purple and blue will ensure a good supply of antioxidants. Enjoy a rainbow of fruit and vegetables every day for an optimal mix of beneficial antioxidants, including carotenoids – found in red, orange and green fruit and vegetables such as carrots, mango, watercress, broccoli and peppers. Carotenoids protect and support immune system cells.

• B complex: The B vitamins B1, B2, B3, B5, B6, B12 and folic acid work together and are important for immune health. B6 and B3 help essential fats convert into prostaglandins. B6 and B5 are required for antibody production as well as making sure the immune army of white cells do their job properly. Good food sources include whole grains. 

•  Vitamin D:

Vitamin D is essential for healthy bones.  The immune system suffers if bones are unhealthy as you cannot move freely and therefore cannot push lymph around the body as effectively. Vitamin D is also required to deactivate the immune system after an infection which is important. In the summer months we get plenty of vitamin D from sunlight but in the winter it might be a good idea to make sure you eat foods rich in vitamin D such as eggs and oily fish.

• Iron:

Iron is needed for the production of white blood cells and antibodies and without sufficient iron you are more likely to suffer from frequent colds and infection. Eating vitamin C foods at the same time as iron rich foods will boost absorption of the iron. Good food sources include: eggs, whole grains, green leafy vegetables, lentils, nuts and seeds.

• Calcium:

Although best known for its effect on bones and teeth, calcium is also important for efficient functioning of the immune system. Good food sources include: dairy products, seeds, tinned fish with bones and dark green vegetables like broccoli and kale.

• Magnesium:

Magnesium is required for antibody body production and low levels increase the risk of allergic reactions. This is because a deficiency of magnesium can cause histamine levels to rise. Good food sources include nuts, seeds, green leafy vegetables, root vegetables, egg yolks, whole grains and dried fruit.

• Immune system super foods:

• Avocado provides vitamins E and B6, which both contribute to the production of antibodies and also to the responsiveness of specialist white blood cells. This delicious fruit also provides lots of skin-enhancing antioxidants, including vitamin C. Slice some and slip it into salads and sandwiches to top up your nutritional intake.
• Blackcurrants and blue berries are rich in vitamin C and help to strengthen the immune system.
• Broccoli is packed with antioxidant power as well as being a rich source of fatigue beating iron, indoles and chlorophyll which are powerful anti-cancer compounds.
• Chillis contain vitamin C and other antioxidants. The heat of chilli is thanks to a phytochemical called ‘capsicain’, which amongst other things can make your nose run. But this can actually help relieve nasal congestion by thinning down mucus in the sinuses.
• Cinnamon: This culinary spice has wonderful antibacterial and antifungal properties. It warms the whole system and acts as a tonic, combating weakness during viral infections. To make a warm toddy fill a mug with hot water and 2 teaspoons of honey, the juice of a lemon and a quarter of cinnamon stick. Allow to seep for ten minutes, then remove the cinnamon stick and enjoy.
• Citrus fruits: All citrus fruits are great providers of vitamin C, and other beneficial antioxidants. Low vitamin C levels are linked to reduced immunity. Vitamin C also promotes wound healing and helps to keep the skin healthy, so supporting a vital first-line defence against infections.
• Fish and shellfish provide zinc and vitamin B6 which are needed for efficient infection-fighting white blood cells. Seafood is also a good source of selenium, which is an antioxidant, and aids the effective function of many parts of the immune system.
• Garlic has been used for centuries as a natural antibiotic, antifungal and anti-viral remedy. Its pungent sulphur compounds are thought to be what makes it so beneficial. Garlic also contains antioxidants. Crush it into sauces and stews, roast it with soya and mash it with avocado and lemon juice to make a mean, immune system-friendly guacamole.
• Nuts and seeds pack in protein, zinc, B vitamins, vitamin E, selenium, magnesium and essential fats. Also pumpkin seeds are an especially good source of zinc (needed for healthy skin, and proper function of the thymus and white blood cells), and Brazil nuts are a particularly good source of selenium. Almonds, hazelnuts and sunflower seeds are best for vitamin E. Flax seeds are great for omega 3 and sunflower seeds for omega 6, protein and B vitamins.
• Parsley is rich in antioxidant vitamins A and C as well as iron, magnesium and cancer fighting chlorophyll. It is a must for every healthy fridge, back garden or window box.
• Seaweed: A wealth of natural trace minerals, vitamins and amino acids can be found in seaweeds. There are many different types the most popular being nori. Try adding a little to your soups or mix with mashed sweet potato.
• Shiitake mushrooms are superb immune boosters that posses antibacterial, antiviral and anti-parasitic properties and are a natural source of interferon which provides protection against viruses. They are also a good source of germanium an element that enhances immunity. Shiitake mushroom are great in stews, soups and stir fries.

It may seem peculiar, but a sore throat is not necessarily the precursor to disaster and doom, or even a dose of the dreaded flu. This is because your body, however unhealthy your diet and lifestyle may be, maintains a stubborn determination to clear out toxins.

One way of doing this is to raise the temperature in the glands to burn up old rubbish – much like having a grand bonfire with all your garden junk. Another method is to expel toxins via mucous secretions. The upshot of such activity can be a sore, swollen throat with catarrhal congestion and a general feeling of concrete in the head – but this isn’t always a sign that you are going down with a cold it could be a sign that your body is trying to detox.

Although a sore throat can be a sign that your body is trying to detoxify itself if it persists for more than a few days consult your doctor. In the meantime plenty of water will help flush the system through and keep you energised. Regular doses of Vitamin C will help your immune system perform efficiently and prevent a clearout deteriorating into a serious cold or flu. Echinacea tincture can help lubricate the throat whilst delivering its immune boosting herbal effect to the body.

At the first sign of a sore throat, gargle with sage, an herb that has traditionally been used for throat infections, due to its antiseptic qualities. It can be used for mouth ulcers and inflammations, for the same reason. Sage also helps to regulate body temperature, keeping you cool whilst your body battles the bugs.