Food for thought… and preventative medicine
It was nice while it lasted, but that late September heat wave is starting to feel like a distant memory. It’s officially fall and while there’s something comforting about the colourful leaves and bundling up to face the cooler temperatures, this season also brings a fair amount of discomfort with an increased prevalence of colds, flus, scratchy throats, and clogged sinuses. What is it about fall that causes an increased risk of infection?
Science points towards a combination of factors including change in air temperature, more time spent inside sharing indoor air, and decreased exposure and absorption of vitamin D. So, instead of crossing your fingers and hoping you’ll get lucky by dodging a respiratory infection this fall, why not focus on prevention with something we all love anyway: Food – not just any food – local and seasonal food!
Local and in-season food is fresher, so it has more flavour and it’s as close as you’ll get to peak nutrient value, packed with micronutrients your system needs to stay healthy. An easy way to find the fall veggies that best support your immune function at this time of year is to look for those that mimic the changing leaves.
Orange vegetables such as butternut squash, carrots, and sweet potatoes are high in Vitamin A – an immune system building block. Vitamin A helps to build and maintain the mucus membranes in your mouth, nose, and gut. Mucus membranes are an important barrier against infection, but even when germs do make it past them, Vitamin A continues to work for you by helping to build the immune army that fights germs. If you’re decorating for the season, don’t forget to enjoy the seeds from your pumpkin, as they are a great source of zinc and much needed protein, fat, and antioxidants – key players in your immune health.
Red apples, tomatoes, and purple beets do a great job of supplying a daily dose of Vitamin C. Vitamin C stimulates the production of immune cells that attack viruses and bacteria. Its powerful antioxidants have been shown to protect immune components and regenerate Vitamin E levels, another friend of the immune system.
Dark green vegetables like kale, broccoli, and spinach, grow late into the season and are high in magnesium, a micronutrient regarded for improving sleep. As the days shorten and we become more accustomed to darkness, are you still getting that good night’s sleep? Our bodies need sleep to maintain immune health. If you’re dipping below seven hours, you’re at a statistically heightened risk for the common cold.
The magnesium in your local fall veggies also helps to regulate cortisol, the hormone our body releases when we’re stressed. High cortisol levels kick the immune system offline, so germs have an easier time entering and becoming infections. Managing cortisol with the right foods and the right amount of sleep is a crucial part of supporting your fall wellness.
These dark green vegetables are also high in fiber. When it gets broken down by the bacteria that live in our bellies, vegetable fibres further promote growth and diversity of beneficial gut bacteria. And with the gut acting as such an integral part of the immune system, it is important to keep the good bacteria thriving.
Your local farmers have harvested a bounty of medicines to keep you healthy this season and the best part — no teaspoon of sugar is needed; this medicine tastes great!
Maggie Pattillo is a Naturopathic Doctor. She lives in Dunedin and sees patients in her Collingwood practice at StoneTree Clinic.
