All we need is love… and some balance in our lives

In these times of Covid-19 it is more than ever important to remember: With a strong immune system we can cope much better with pathogenic factors like viruses, microbes, pollution (environmental, chemical and heavy-metal pollution) or electro smog. The stronger we are, less vulnerable for outside attack.

Immune system and -support

Our immune system consists of two main systems: The innate immune system provides mainly white blood cells, leukocytes to eliminate pathogens, plus the anatomical barriers which are skin, gastrointestinal tract with microbiome, respiratory airways and lungs, nose and eyes and not to forget about the blood-brain-barrier. Our second system is the adaptive -acquired or specific – one: antigens, T- and B-lymphocytes, that eliminate pathogens.

Nature is wise and gave us an immune system that has the power to maintain itself, if we deliver the necessary supporting tools:

nutrition: a base-rich diet with vitamins, minerals, and essential fatty acids
good sleep (at least 7 hours)
relaxation and recreation – less (di-)stress / more “free-time” / “happiness”
physical exercise every day
social life and way of life

Nutrition: Balanced diet

As it comes to nutrition, the first thing to consider is balance: A balanced diet – essential fatty acids, proteins (amino-acids) and “good” carbohydrates from vegetables, fruits and eventually grains, not forgetting essential vitamins (A, B-complex, C, D, E) and minerals – which support our metabolism with basic nutritional components and energy. Balanced nutrition means also having some daily rhythm and eating habits: Generally, that means eating at least 3 times a day, breakfast, lunch and dinner. Here we have the possibility to vary individually and in consideration of your own metabolic rhythm. For example, intermittent fasting is a good way to achieve a “resting phase” of the digestive system, and with a fasting period between 12 and 16 hours you achieve an important health improvement called autophagy (or autophagocytosis, which is the natural, regulated mechanism of the cell that removes unnecessary or dysfunctional components) – our cells can clean themselves. “Over-eating” or eating all the time is a habit – our digestive system gets overwhelmed with continuous work and excessive energy (sugar), that leads to common diseases like metabolic syndrome.

As it comes to our genes – everyone has his own gene repertoire -, nowadays we may test them well and find out, do we carry certain risk for diseases like e.g. cancer. Nevertheless, we should remember that we are not our genes – and we can influence them: the way we eat, drink, consume and what kind of lifestyle we have. Lifestyle includes different factors such as nutrition, behavior, stress, physical activity, working habits, smoking and alcohol consumption. Environmental and lifestyle factors may influence epigenetic mechanisms.

Microbiome – health that comes within the gut

Our microbiome takes a very special and important role in immune-system-support. The friendly bacteria we host in our digestive tract (especially small intestine and colon) are connected to our nervous system and to our brain. Studies have shown that our microbiome may play a role in mental health and neurological conditions such as autism, epilepsy, and depression by interacting with our nervous system and even releasing molecules that can perhaps make their way to the brain. This connection helps to understand mental issues, as neurotransmitters like serotonin, dopamine or amino-acids like tryptophan are connected to microbiome as well as brain function. – Every type of bacteria has its own special place within our gastrointestinal tracts.

With the right kind of food, our bacteria will be happy and stay. Eat all kinds of veggies with high content of fiber, vitamins and good energy. Fermented food like kimchi, Sauerkraut, sour milk products like Kefir or yogurt or fermented soya (miso) bring more variety of lactic acid bacteria to settle our gut.

Good sleep for recovery

Another essential fact for health and immunity is good sleep: Our brain needs to clean itself, and it does within deep sleep phase. A special “washing program” leads to the restorative effect on cognition and brain health. Researchers have found out that cerebrospinal fluid (CSF) may flush toxic waste out, “cleaning” the brain. Studies have shown that garbage clearance is hugely improved during sleep. Nutritionally, good-sleep-food will support your metabolism with amino-acids which are soothing mind and body like tryptophan (almonds, walnuts, cashew, cocoa, bananas) or GABA (gamma amino butyric acid), found especially in fish and wheat bran.

Less di-stress

Another important way-of-life point is balance between work and free time. Many of us spends working time easily 8 or more hours a day, so we do have to put much emphasis on the remaining time, which should be “free” time (apart of sleeping time) – you enjoy and do things that make your heart laugh. A balanced way of life, containing recreation and relaxation (in different forms, because this is individually achieved and could be many things: sport activities, walking, enjoy nature, forest-bathing, drawing or painting, dancing, yoga and meditation, enjoy arts and music, …

Nutritionally, good-mood-food will support you especially in times of stress: Get enough essential fatty acids in form of Omega 3 oils (fish oil, camelina oil), mono- and poly-unsaturated oils (native olive oil, olives) and Omega 6 (borage oil, …). Eat seeds and nuts (especially walnuts for the brain – just inspect the appearance of the walnut itself 😉 -, almonds, all kinds of vegetables and fruit “in colours of the rainbow”. Proteins varied, preferable fish, poultry, legumes and fatty milk-products like mozzarella, ripe cheese, feta and goat cheese. Vegetarian and vegan options for high-protein food are found easily nowadays: besides (fermented) soja products there are tasty options like broad beans or pulled outs.

Physical exercise: bones, muscles and heart

To work properly, our body and metabolism needs physical exercise. Our bones and muscles must be moved to keep their function and growth. Exercise is important for building strong bones when we are younger, and it is essential for maintaining bone strength when we are older. Because bone is living tissue, it changes over time in response to the forces placed upon it. When you exercise regularly, your bone adapts by building more bone and becoming denser (osteoblasts, osteoclasts in balance). Regular physical activity can improve your muscle strength and boost your endurance. Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores.

Nutritionally, get energy and strengthen your muscles with good proteins: amino acids are the building blocks. Eat (fatty) milk-products, fermented milk products, legumes, fermented soja (tempeh), edamame, hemp- and chia-seeds. Protein-drinks and smoothies are just one additive form of getting proteins.

Social life and way of life

Social well–being is when we have good relationships, social stability and peace.

To have an active social life is related to happiness, although everyone has his own measurement of how much social life he/she needs to be comfortable.

To have a sincere friend for sharing good and bad times is maybe the best that can happen to all of us – and this good friend may be a partner, soulmate, “the better half” or complementary one. To widen the possibilities, let’s not forget about human’s best friend: dog or cat or another pet. Let’s remember – we all have love to give and a need to share it with someone.

One form of social gathering is to eat together: At least one meal with someone, family or friends together per day is a good deal to change the daily how-do-you-do’s and to relax. At the same time you enjoy your meal in good companion. Studies have shown that in Mediterranean countries (Spain, France or Portugal) the habit of joining together and eat in community is healthy: Eating is a “happening”, a pleasure – and you eat more slowly and enjoy deliberately.

Nutritional Balance – learn more about yourself, individually.

Would you like to find out, what kind of nutrition meets your individual needs?
Interested in changing some habits of your way of living?
Do you suffer from metabolic disease, autoimmune disease, IBS or hormonal disbalance and need nutritional support?
Would you be interested in joining a group of same interests (e.g. sleep disorder and nutrition, weight loss / gain, nutrition, and caregiving / expectant mothers / adolescents, …) with the same nutritional and life-style-needs?