Prevent Sickness & Fight it off.

Coming into winter sickness levels are on the increase. Working in an office with air conditioning doesn't help especially when one colleague gets a bug and refuses to go home, and then within a week its spread like wild fire. I remember these times oh so well.

If you are prone to sickness its important to take some steps to get your immune system equipped to deal with this. The best way to do that is by the food choices you make.

So many different symptoms could mean a vitamin or mineral deficiency.

Nausea- Vitamin A,D,B3,B5, Calcium, sodium, potassium, zinc, flouride, iron or copper toxicity, magnesium deficiency.

Diarrhea- Vitamin B3, or B9 deficiency. Vitamin B3,B5 C, Sodium, potassium, magnesium, zinc.

Loss of appetite- Vitamin A or D toxicity, vitamin B1, B2,B7, B12, Magnesium or zinc.

Constipation- Calcium toxicity

Cracked lips- Vitamin B2 or B6 deficiency

Vitamins, minerals and other micronutrients are involved in almost every biological process and keep us healthy and thriving. If we don't get enough we don't function properly, we get sick and key processes breakdown.

Your gut is your immunity head quarters. The digestive system contains over 70% of our immunity. Chemical in the digestive tract fight bacteria. The immune system needs plenty of nutrients so if your diet is poor, you'll get sick more often. Here's the thing when your sick already you eat and absorb less.

So what to do to avoid sickness and to fight it off if you are sick?

1) Pre-biotics.

Will help build you healthy bacteria and consist of the following foods.

Vegetables- Asparagus, leeks, onions, garlic

Carbs- Barley, beans, oats, quinoa, rye, potatoes, sweet potato

Fruits- Apples, bananas, citrus, kiwi, berries

Fats- Fax seed chia seed

If already sick consider supplementation with meals.

2) Pro-Biotics

Will help build you healthy bacteria and consist of the following foods.

Dairy- Yoghurt, cheese, kefir with live and activate cultures

Fermented Products- pickles, sauerkraut, kimchi, soy sauce, wine

Supplements- a supplement with 3-5 billion live organisms a day (10 billion if sick already)

Foods that can speed recovery:

Honey- Antibacterial - an effective cough suppressant

Garlic- Antibacterial - can lessen he severity of cold or others infections

Green tea- Boost B cell antibodies- helps us get rd of pathogens.

Chicken soup- Provides fluids, electrolytes and anti-inflammatory nutrients that decrease symptoms.

***if your hungry then eat, if your not hungry don't eat.

Supplements that may hep....

Vitamin C


Elderberry extract





Note: all details on nutrition and supplementation taken from Precision nutrition.

Ella Martyn is a Specialist in Online Female Fitness Coaching, focusing on a balanced approach to health and fitness.

Ella can help you take back the control over your diet, your happiness and your results. With a personalised approach to TRAINING and NUTRITION,

Ella can ensure the right balance of training, diet and lifestyle to optimise your success for the long term.

Simply drop Ella an EMAIL today to find out how you can get started on your health and fitness journey for the last time!

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