Linda Vezzoli, Nutritional Therapist

Nutritional Therapy in London

Linda Vezzoli

Beautiful Winter Skin

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As winter approaches, many of us suffer with dry skin due to the cold winter air as well as spending more time in dry, heated rooms.  This can manifest as dry hands and face or chapped lips. The good news is that there are some steps we can take to prevent our skin from drying out over the winter months to have glowing skin all year round.

Here are my top tips for supple winter skin:

–        Hydrate.  This tip is helpful all year round, but especially during the winter months when we might feel less inclined to drink a lot of water with the colder weather.  You can increase your liquid intake by including non-decaffeinated hot drinks such as herbal teas (hibiscus, comfrey, calendula and plantain are lovely herbs for skin health) or including more soups into your diet. Reducing caffeine and alcohol can also help with keeping your skin moist as both are quite dehydrating to the body.

–        Consume a Healthy diet – adding antioxidant rich fruits and vegetables to your diet can help the formation of free radicals which contribute to premature ageing.  Vitamin c is essential for collagen formation and can be found in foods such as broccoli, peppers, kiwis and citrus fruits. Vitamin C is also a key nutrient for skin health and can be found in orange vegetables such as carrots, sweet potatoes and butternut squash, as well as animal products such as liver. Drinking or using bone broth for soups is another way of adding extra collagen rich foods to your diet.

–        Increase your healthy fat consumption – especially ones containing omega 3 fatty acids such as oily fish (salmon, mackerel, anchovies, sardines, herring), nuts and seeds such as flaxseeds, chia seeds and walnuts,   

–        Invest in a humidifier to add moisture to your home or office and keep skin from drying out due to central heating.

–        Avoid hot baths or showers, or shorten the length of time your skin is exposed to hot water. A good rule of thumb to see if your water is too hot is to check if your skin turns red.  Try using lukewarm water to wash yourself and using gloves if washing dishes with hot water.  

–        Avoid heavily scented cosmetics and creams as these can often irate and dry out the skin further. Opt for more natural creams such as pure shea butter (fantastic for dry hands and chapped lips) or creams containing plantain and calendula.

–        Consider supplementation: My favourite nutrient for skin health is cod liver oil, which contains vitamin A and D as well as Omega 3 fatty acids EPA and DHA. If purchasing, look for an unprocessed cod liver oil supplement such as Rosita Extra Virgin Cod Liver Oil or Dropi Cod Liver Oil.

Winter Wellness Tips

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With the days getting shorter and the air getting colder, we tend to become more susceptible to winter illnesses.  This can be due to factors such as lack of sunshine (and subsequent lack of vitamin D), spending more time indoors with poor ventilation, as well as comfort eating and indulging in alcoholic drinks during the holidays.

But we need not succumb to colds and flu during the winter months if we work on strengthening our immune system throughout the year.

My top tips for boosting our own body’s ability to fight illness in the winter are: 

  • Open your windows for 10-20 minutes every day Even in the bitter cold, airing out your house every day will get rid of condensation (which leads to mold), toxins, dust, viruses, bacteria and indoor air pollution, all of which can have a negative effect on our health.  Central heating also tends to dry out our mucus membranes, form a mechanical barrier for pathogens entering our bodies. 
  • Boost your nutrient status by eating a variety of vegetables (and some fruits).  Vitamin C is a powerful antioxidant and critical for immune health. Vitamin C rich foods include leafy green vegetables, peppers, broccoli, cauliflower, brussell sprouts, oranges and kiwis. Including zinc-rich foods such as seafood, pumpkin and sunflower seeds, lentils, grass fed beef and lamb can help with immunity provided by your mucous membranes, including the gut lining – which we know is fundamental for immune health. Vitamin A, found in liver, cod liver oil, and orange produce such as carrots, butternut squash, pumpkin and sweet potatoes are also important to include for immune health (as well as skin and reproductive health). Eating cooked vegetables and stewed fruits in the winter helps with digestion and keep us warm!
    Reducing foods high in sugar and refined carbohydrates is helpful as these foods will negatively impact your white blood cells (needed to attack pathogens) as well as your microbiome – which we know now is a key player in immunity. 
  • Ensure you are adequately hydrated by drinking plenty of fluids. Central heating tends to dry out our mucus membranes, form a mechanical barrier for pathogens entering our bodies. Including plenty of non-caffeinated fluids such as filtered water, herbal teas and infusions, soups and broths into your daily diet can replace the ones lost during fevers or from your body making mucous. 
  • Minimise stress, as stress depletes nutrients important for health defence, such as Vitamin C, zinc and magnesium. Easier said than done, but one important thing to remember is that most stress is a mindset – your brain cannot distinguish from actual stress (i.e. being chased by a bear) and perceived stress (i.e. sitting in a traffic jam) and will activate the same physical stress response system, which can have damaging repercussions on your health. Look at including mindfulness and relaxation in your daily life and working on a mindset shift.
  • Exercise has a profound effect on immunity.  Whilst strenuous exercise has been shown to temporarily suppress our immune function, regular, moderately intense exercise is beneficial.  As little as 30 minutes of walking five times a week can increase white blood cells and antibody response, whilst acute bouts of moderate duration (<60 minutes) and intensity (< 60% VO2max) will positively impact our natural killer cells, neutrophils and macrophages. 
  • Sleep well   Getting a regular eight hours of sleep and finding time for rest and relaxation replenishes the immune system and improves resistance to infection.  Lack of sleep depletes many nutrients and can increase the body’s production of cortisol – our stress hormones. If you are struggling with your sleep, look at practising good sleep hygiene such as avoiding screen use 2 hours before bed, dimming the lights in the evenings and keeping your room temperature cool.
  • Consider taking an immune tonic. One of my favourite immune tonics for the winter is elderberry syrup. You can make this yourself by simmering some dried elderberries until half the liquid has absorbed and mixing the decoction with equal parts honey (this is a lovely recipe), or you could purchase elderberry syrup (I like Pukka). I also love cod liver oil for a multitude of health benefits (including hormonal, skin and immune health) – my favourite brands are Rosita and Dropi. Echinacea root tincture is fantastic for cold and flu and bacterial infections or for general immune strengthening. 

 References

Zinc and immune function: the biological basis of altered resistance to infection. https://www.ncbi.nlm.nih.gov/pubmed/9701160 

Water, hydration and health https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/

Exercise and the Regulation of Immune Functions https://www.ncbi.nlm.nih.gov/pubmed/26477922

https://www.ncbi.nlm.nih.gov/pubmed/9129268

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3205674/

http://www.susunweed.com/Article_Antibiotics.html


Pumpkin Protein Muffins (grain free, gluten free, dairy free, sugar free)

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I’m always looking for ways to include more vegetables into my dishes, and it is no different with baked goods. Adding cooked vegetables in baking can help the goods retain their moisture, as well as adding precious nutrients.

Pumpkin, for example, is packed with betacarotene, a carotenoid which converts to vitamin A (very important for immune health, skin and fertility). It is also a great source of vitamin C and E, which are great anti-oxidants, as well as minerals such as magnesium, which can help with stress and energy production.

I adapted this recipe from a My Generation Nourished recipe and played around with other flours and adding cooked pumpkin for a more autumnal dish. I love the nuttiness that chestnut flour imparts to these muffins, as well as a subtle sweetness, which make these muffins a great sugar-free option for children and adults alike.

Ingredients:

  • 2 ripe bananas
  • 1 cup cooked pumpkin
  • 2 eggs
  • 1/4 cup grassfed collagen (My favourite brands are Great Lakes or Planet Paleo)
  • 1/2 cup chestnut flour
  • 1/4 cup tapioca flour
  • 2 tsp baking soda
  • 1 tbsp cinnamon
  • 1 tsp vanilla extract
  • 1/4 cup melted coconut oil (I use odourless coconut oil such as Biona Coconut Oil Cuisine)

Method:

  • Preheat the oven to 200C
  • Blend all ingredients
  • Divide the batter in a muffin tin
  • Cook for 25 minute or until cooked through
  • Cool on a rack and enjoy!

Tart Cherry Gelatin Gummies

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These gelatin gummies are so easy to make and much healthier than ordinary shop bought gummy sweets, which are usually filled with sugar, artificial flavours and colouring.

Did you know? Gelatin promotes healthy digestion and healthy intestinal cells, which are necessary to prevent or heal leaky gut – the root cause of many modern ailments including allergies and autoimmune conditions. It’s great to use if you don’t have time to make or drink daily bone broth, or if you’d just like to add more gut healing foods to your diet.

These gummies are made with tart cherry juice which is rich in antioxidants and a powerful anti-inflammatory. It can help relieve arthritis and gout pain and improve blood circulation. Montmorency cherries are also a natural source of melatonin and have been found to improve and prolong sleep when taken half an hour before bed.

Sweetened with a touch of maple syrup, these make fantastic treats for kids too!

Ingredients:

Directions:

  • Place the gelatin powder in a small amount of water and allow to soak for 10 minutes
  • Heat the remaining water gently in a pan and add the cherry concentrate and maple syrup. 
  • Once warmed, whisk in the gelatin until it is fully dissolved.
  • Pour the mixture in gummy moulds and refrigerate to set.

If you’d like to make these gummies #vegan you can use 2 tablespoons of agar agar flakes. You will still get all the phytonutrients and antioxidants, but you may not experience the same gut healing properties.

Paleo/ Gluten Free / Refined Sugar Free

Tips for Healthy Digestion

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Hippocrates, the father of modern medicine, said, “All disease begins in the gut.” That was 2000 years ago, and it is still sage advice today. Modern medicine is waking up to the fact that the gut health and the diversity of our microbiome — the friendly bacteria in our intestines — are key factors in our overall health because it is a causative foundation in an astonishing diversity of disease conditions including:

  • Constipation / diarrhoea
  • Bloating
  • Flatulence
  • Heartburn
  • Food intolerances
  • Skin conditions such as eczema and psoriasis
  • Mood changes and depression
  • Autoimmune conditions such as rheumatoid arthritis, lupus, multiple sclerosis, Hashimotos thyroiditis, inflammatory bowel disease.

This is why, in order to be really healthy, we must focus on improving our digestion. It is not just about embarrassing gas and bloating, but the foundation of our health and wellbeing. Here are some of our top tips to help you optimise digestion and your microbiome:

  1. Eat in a calm environment — HOW you eat is as important as WHAT you eat, and eating on the go, sat at your desk, watching horror films (including the news), playing computer games will all result in sub-optimal digestion. Digestion begins before you even start eating, with the anticipation of food – ever salivated at the thought of a yummy meal you were about to have? That is your mind helping prepare your body for digestion, by releasing saliva and increasing your digestive juices to help break down the food you are about to eat. Sitting in a relaxed environment, looking at your food and making sure you are mindful of the meal you are eating will help you digest it better, as well as making sure you feel more satiated after your meal. This is the process of conscious eating.
  2. Chew your food well — Your stomach does not have teeth, so making sure that you chew your food thoroughly before swallowing will make it easier to break down once it reaches the stomach. In addition, our saliva contains enzymes such as salivary amylase which initiates the breakdown of carbohydrates. Aim to chew your food 20 times (or longer!), ensuring that it is as close to a liquid form before swallowing. There is also research that shows that chewing food reduces halitosis and also helps protect the teeth and gums with the greater amount of saliva stimulation.
  3. Optimise stomach acid — Hydrochloric Acid (HCL) is found in your stomach and helps with the breakdown of proteins in foods by activating digestive enzymes. Adequate stomach acid levels are crucial for the absorption of minerals, protein and nutrients such as vitamin B12 and folate. Stomach acid levels naturally reduce as we age so it is important to optimise our levels by bitter foods at the beginning of a meal (such as rocket, artichokes, chicory, dandelion) or taking some apple cider vinegar before meals. Digestive bitters are also a great way to get the gastric juices flowing before eating. Some may also need help with an HCL supplement, as well as digestive enzymes.
  4. Eat plenty of fibre rich foods — Increased dietary fibre intake has been associated with reduced risk of constipation, heart disease, diabetes, high cholesterol and various cancers. Soluble fibre dissolves in water and creates a viscose substance fermented by our gut bacteria, creating a sense of fullness. Insoluble fibre does not dissolve and helps food move through the colon by creating bulk, therefore improving regularity. Include whole plant foods such as a wide variety of vegetables, beans and legumes, fruits as well as whole grains.
  5. Include Fermented Foods — fermented foods such as sauerkraut, kimchi, tempeh, miso, yogurt, kefir, kombucha and beet kvass are packed with beneficial bacteria which can improve your gut microbiome and promote optimal digestion, immune function, skin health and even weight control. Make sure to include some form of fermented food into your daily diet, ideally eating a variety of these foods every week.
  6. Consider supplementation — If you are suffering with digestive disturbances, adding a fermented supplement like Micromax can really help kickstart the re-conditioning of your gut. I love this product as it is a biodynamically fermented live gut food supplement made from fermenting 40 wild alpine herbs with organic molasses (used up in the fermentation process). The final product contains over 30 species of both aerobic and anaerobic microbes that can synergistically help optimise the bacterial population profiles in the gastrointestinal tract.

With these healthy eating habits and dietary choices, we can give our health and wellbeing a foundation of which even Hippocrates himself would be proud!

References:

Summer Travel Tips

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Travelling is a great way to explore new countries, cultures and cuisines, but long travel days, being constantly on the go, and indulgent food choices can also impact our health in negative ways. Here are my top travel tips for a really healthy holiday:

  • If flying, make sure you are hydrated throughout the flight by drinking plenty of water and avoiding caffeinated drinks or alcohol if at all possible. (Alcohol can feel good in the short-term, but it does dehydrate you and will make long plane flights more of a health challenge.
  • Move around in the cabin and do some yoga stretches to help blood flow and prevent deep vein thrombosis.
  • When flying across time zones, it is always best to make an effort to adapt to local time on arrival. This minimises the jet lag symptoms and their persistence.
  • Moving across different time zones and travelling long distances can also affect our digestion. Trying new foods abroad can sometimes lead to constipation or traveller’s diarrhea – which will definitely put a dampener on your holiday! Taking a fermented supplement before and during your trip can be a way to prevent digestive issues whilst away. Being adequately hydrated as well as doing some daily exercise (such as exploring your new destination on foot or having a swim in the ocean or pool) will also help keep things moving!
  • Avoid fresh fruit offered to you on market stalls if it is already cut, and there are many countries where it is best to avoid salads as well as making sure you only drink bottled water. 
  • 15 minutes of sun exposure on bare skin is a great way to increase your levels of Vitamin D for the winter, but practise safe sun exposure by ensuring you are either covered up or in the shade during the hottest hours of the day (11am – 3pm), especially if you are travelling to a hot country.  Turmeric has been shown to be protective against UVB radiation , so adding the spice to your foods or supplementing with a curcumin supplement may offer added protection against sun exposure.
  • Prepare healthy snacks – when travelling, often our eating schedule may be slightly disrupted, so having some healthy snacks prepared can help in times when food options are not available or not the healthiest.  Home-made protein energy balls are a great portable snack, as are bananas, some nuts or fresh vegetable sticks with hummus.

Wishing you all a fabulous summer full of travel and adventures!

References: