1 00:00:00,200 --> 00:00:02,520 Speaker 1: Hey, they're healthy Ish listeners. Thanks for joining us today 2 00:00:02,560 --> 00:00:05,480 Speaker 1: on this Body and Soul podcast. I am Felicity Harley, 3 00:00:06,160 --> 00:00:09,360 Speaker 1: and we are talking about the best foods and the 4 00:00:09,480 --> 00:00:13,280 Speaker 1: must eat nutrients you should be eating to optimize your 5 00:00:13,320 --> 00:00:16,439 Speaker 1: immunity right now and all through winter. Our guest is 6 00:00:16,600 --> 00:00:19,800 Speaker 1: to Raise Cullen. She is a clinical nutritionist specializing in 7 00:00:19,960 --> 00:00:22,560 Speaker 1: gut health. Now, if you like what you hear from 8 00:00:22,640 --> 00:00:24,240 Speaker 1: terreyse and I know you will, make sure you're listening 9 00:00:24,239 --> 00:00:26,920 Speaker 1: to Extra Healthy Ish, where we go deeper into all 10 00:00:27,120 --> 00:00:30,320 Speaker 1: things immunity. You can catch that wherever you get your podcasts. 11 00:00:42,320 --> 00:00:42,720 Speaker 2: To raise. 12 00:00:42,800 --> 00:00:45,599 Speaker 1: Thank you so much for joining us on Healthyish. How 13 00:00:45,600 --> 00:00:46,680 Speaker 1: are you healthier? Hope? 14 00:00:47,080 --> 00:00:49,199 Speaker 2: Really well? Thank you? And how are you Felicity? 15 00:00:49,320 --> 00:00:52,000 Speaker 1: Oh, thanks for asking. I'm actually feeling good today, but 16 00:00:52,080 --> 00:00:54,480 Speaker 1: I'm looking forward to hearing more about well, how to 17 00:00:54,640 --> 00:00:56,920 Speaker 1: boost your community? Can you really boost your immunity? I 18 00:00:56,920 --> 00:00:59,680 Speaker 1: feel like this headline gets thrown around everywhere and you 19 00:00:59,800 --> 00:01:03,520 Speaker 1: see on social media can you boost it? Well? 20 00:01:03,680 --> 00:01:06,400 Speaker 2: I think that's true. We do see it thrown around everywhere, 21 00:01:06,640 --> 00:01:09,840 Speaker 2: and I think it's really important to know that there's 22 00:01:09,920 --> 00:01:15,320 Speaker 2: no single protocol, program or supplement that's going to solve 23 00:01:15,680 --> 00:01:19,840 Speaker 2: our health or boost our immune system. We need to 24 00:01:19,880 --> 00:01:24,600 Speaker 2: initiate a series of healthy actions toward a persistent well being. 25 00:01:25,200 --> 00:01:29,160 Speaker 2: So I think what I would say is that we 26 00:01:29,200 --> 00:01:32,560 Speaker 2: want to maintain a healthy immune system to ensure that 27 00:01:32,600 --> 00:01:35,600 Speaker 2: it operates effectively. And so what are the things that 28 00:01:35,640 --> 00:01:39,400 Speaker 2: we do around our health to make sure that our 29 00:01:39,440 --> 00:01:44,200 Speaker 2: immune system is working at its most optimum level? Yeah, 30 00:01:44,319 --> 00:01:47,320 Speaker 2: so can we boost it? We can help it along. 31 00:01:47,840 --> 00:01:50,120 Speaker 1: I like that, And actually maybe it's the word optimize. 32 00:01:50,240 --> 00:01:52,240 Speaker 1: How can we optimize it? 33 00:01:53,040 --> 00:01:58,000 Speaker 2: Yeah, so optimizing our immune system. We want to really start, 34 00:01:58,200 --> 00:02:02,560 Speaker 2: I would say, looking at our whole self, a little 35 00:02:02,560 --> 00:02:05,320 Speaker 2: bit like a house that needs the bricks to go 36 00:02:05,600 --> 00:02:08,160 Speaker 2: to build a perfect house. So we want to start 37 00:02:08,240 --> 00:02:11,160 Speaker 2: with the really basic foundation. So a lot of people 38 00:02:11,200 --> 00:02:14,120 Speaker 2: would think I'm going to jump straight into what foods 39 00:02:14,120 --> 00:02:18,200 Speaker 2: to eat, but actually looking at all the five pillars 40 00:02:18,280 --> 00:02:18,760 Speaker 2: of health. 41 00:02:19,000 --> 00:02:21,639 Speaker 1: So the five pillars of health is what we really 42 00:02:21,680 --> 00:02:23,000 Speaker 1: should focus on. First. 43 00:02:23,080 --> 00:02:26,639 Speaker 2: What are these five pillars of health? Are looking at 44 00:02:26,639 --> 00:02:32,920 Speaker 2: things like our firstly, stress levels, So stress will invariably 45 00:02:32,960 --> 00:02:35,799 Speaker 2: affect our immune system and are over all health. So 46 00:02:35,840 --> 00:02:40,480 Speaker 2: how we are addressing our stress? Sleep? Sleep is so 47 00:02:40,639 --> 00:02:45,040 Speaker 2: important and getting a really good sleep routine, making sure 48 00:02:45,240 --> 00:02:49,120 Speaker 2: that we're allowing the body time to rest and rejuvenate 49 00:02:49,240 --> 00:02:54,960 Speaker 2: and repair overnight exercise, maintaining a really good exercise routine. 50 00:02:55,480 --> 00:03:00,120 Speaker 2: Then of course we're looking at our community and making 51 00:03:00,120 --> 00:03:03,880 Speaker 2: sure that we've got a really healthy and vibrant community 52 00:03:04,040 --> 00:03:10,519 Speaker 2: around us, So knowing that connections really enhance our well being. 53 00:03:11,440 --> 00:03:15,200 Speaker 2: And really that's one of the main focuses actually on 54 00:03:15,960 --> 00:03:18,639 Speaker 2: being well and keeping healthy is making sure that we've 55 00:03:18,639 --> 00:03:21,800 Speaker 2: got a strong community around us and a community that 56 00:03:21,960 --> 00:03:24,920 Speaker 2: supports what we're doing. If you're hanging out with people 57 00:03:25,000 --> 00:03:28,080 Speaker 2: who are drinking, smoking and staying out till three in 58 00:03:28,120 --> 00:03:31,440 Speaker 2: the morning, well that's how you're going to feel. But 59 00:03:31,600 --> 00:03:36,040 Speaker 2: if you're keeping a community around you that has the 60 00:03:36,040 --> 00:03:40,320 Speaker 2: same interests as looking after their sleep, their health, and 61 00:03:40,360 --> 00:03:43,400 Speaker 2: their nutrition, then you're going to be feeling a whole 62 00:03:43,440 --> 00:03:46,960 Speaker 2: lot better. And then of course looking after our diet 63 00:03:47,040 --> 00:03:51,760 Speaker 2: and nutrition is imperative in keeping our health and immune system. 64 00:03:52,600 --> 00:03:56,160 Speaker 1: So when it comes to focusing on immunity, what are 65 00:03:56,200 --> 00:03:59,720 Speaker 1: the essential vitamins we should be consuming. 66 00:04:00,600 --> 00:04:04,600 Speaker 2: Okay, so I'm going to start with vitamin C, and 67 00:04:05,440 --> 00:04:08,080 Speaker 2: that is really important for the growth and repair of 68 00:04:08,080 --> 00:04:12,760 Speaker 2: our tissues, the antioxidant properties and supporting various cellular functions 69 00:04:12,800 --> 00:04:16,320 Speaker 2: in the immune system. Good sources of vitamin C would 70 00:04:16,320 --> 00:04:22,640 Speaker 2: be things like you citrus fruits, oranges, lemons, strawberries, bell peppers, broccoli, spinach, 71 00:04:23,440 --> 00:04:26,400 Speaker 2: and really making sure that we are having a dose 72 00:04:26,440 --> 00:04:31,320 Speaker 2: of that each and every day. Vitamin D is incredibly important. 73 00:04:31,760 --> 00:04:37,039 Speaker 2: Vitamin D enhances pathogen fighting effects and it increases white 74 00:04:37,080 --> 00:04:40,120 Speaker 2: blood cells that are important part of the immune defense. 75 00:04:40,760 --> 00:04:45,600 Speaker 2: And it's also really important to decrease inflammation in our body. 76 00:04:45,760 --> 00:04:49,000 Speaker 2: So vitamin D is obviously best sourced from the sun. 77 00:04:49,440 --> 00:04:51,760 Speaker 2: Over the winter months, we find that a lot of 78 00:04:51,839 --> 00:04:55,719 Speaker 2: us our levels of vitamin D are decreasing, so it's 79 00:04:55,720 --> 00:04:59,400 Speaker 2: always a good thing to get checked. But vitamin D. 80 00:05:00,120 --> 00:05:03,040 Speaker 2: I can't stress it enough. It's just so important. And 81 00:05:03,200 --> 00:05:06,039 Speaker 2: when you're getting it from the sun, it's interesting to 82 00:05:06,120 --> 00:05:09,200 Speaker 2: note that we absorb it the highest through the inner 83 00:05:09,240 --> 00:05:13,320 Speaker 2: parts of our arm. It's just interesting, like from the 84 00:05:13,360 --> 00:05:16,680 Speaker 2: elbow down to the wrist and also across the midline 85 00:05:16,720 --> 00:05:22,520 Speaker 2: of the body, so the abdomen so little time outside 86 00:05:22,960 --> 00:05:26,000 Speaker 2: and just flip the hands over so that the sunlight's 87 00:05:26,080 --> 00:05:28,799 Speaker 2: getting the inner part of the arm that is really 88 00:05:28,800 --> 00:05:32,560 Speaker 2: good food sources are harder with vitamin D, but you're 89 00:05:32,600 --> 00:05:35,760 Speaker 2: looking at things like fatty fish, the salmon, the mackerel, 90 00:05:36,440 --> 00:05:41,920 Speaker 2: fortified foods, milk, and orange juice, and they would probably 91 00:05:41,920 --> 00:05:45,200 Speaker 2: be your best. But getting out in the sun not 92 00:05:45,240 --> 00:05:47,440 Speaker 2: only gives us the vitamin D, but it's also really 93 00:05:47,480 --> 00:05:52,919 Speaker 2: good for obviously your mental health and potentially physical activity. 94 00:05:53,200 --> 00:05:57,719 Speaker 2: Vitamin A is also really important. It maintains the structure 95 00:05:57,760 --> 00:06:00,800 Speaker 2: and the cell's skin. It's really good for the respiratory 96 00:06:01,120 --> 00:06:04,800 Speaker 2: tract and the gut, and these are the areas which 97 00:06:04,920 --> 00:06:08,240 Speaker 2: are the first the body's first line of defense. So 98 00:06:08,320 --> 00:06:13,720 Speaker 2: when you think about how bugs and bacterias entering, they're 99 00:06:13,839 --> 00:06:20,240 Speaker 2: entering through mouth, eyes, ears, so vitamin A is really important. 100 00:06:20,600 --> 00:06:24,760 Speaker 2: Really good sources of vitamin are sweet potato, carrots, dark 101 00:06:24,880 --> 00:06:30,240 Speaker 2: leafy greens, and eggs. Vitamin E it's really important. It's 102 00:06:30,240 --> 00:06:33,400 Speaker 2: a great antioxidan in the body. It helps protect cells 103 00:06:33,400 --> 00:06:38,000 Speaker 2: from damage by free radicals. It supports the immune system 104 00:06:38,240 --> 00:06:44,120 Speaker 2: by enhancing the production of cells that help decrease inflammation. 105 00:06:45,000 --> 00:06:49,480 Speaker 2: Really good sources of that are nuts, almonds, hazel nuts, 106 00:06:49,920 --> 00:06:54,000 Speaker 2: seeds like some of our seeds, spinach and broccoli, and 107 00:06:54,200 --> 00:06:57,720 Speaker 2: the last one which is really important, which so often 108 00:06:57,760 --> 00:07:02,640 Speaker 2: in blood results, people are diffuse in zinc because mostly 109 00:07:02,720 --> 00:07:06,839 Speaker 2: because of the quality of our soils, now are lacking 110 00:07:07,000 --> 00:07:12,280 Speaker 2: those really important minerals. And zinc is really very crucial 111 00:07:12,400 --> 00:07:17,080 Speaker 2: to the mediating innate immunity, and it supports skin and 112 00:07:17,200 --> 00:07:22,040 Speaker 2: mucosal cells, which are again the first the body's first 113 00:07:22,080 --> 00:07:31,400 Speaker 2: line of defense. So sources of zinc are things like meat, shellfish, legumes, chickpeas, lentils, seeds, 114 00:07:31,400 --> 00:07:36,200 Speaker 2: and nuts. So they would be my top vitamins. And 115 00:07:36,360 --> 00:07:39,920 Speaker 2: I would always say try food first, like it's there 116 00:07:39,920 --> 00:07:43,680 Speaker 2: are always supplements available, but I'm very much a believer 117 00:07:43,840 --> 00:07:49,320 Speaker 2: in food and nutrition first, So really sourcing out those 118 00:07:49,800 --> 00:07:53,360 Speaker 2: foods that are high in these vitamins, which will naturally 119 00:07:53,440 --> 00:07:57,480 Speaker 2: then see your plate have a really good source of 120 00:07:57,520 --> 00:08:01,200 Speaker 2: a healthy five, healthy fat and healthy pro routine. And 121 00:08:01,680 --> 00:08:04,080 Speaker 2: if you've got that on your plate, then you really 122 00:08:04,120 --> 00:08:06,240 Speaker 2: shouldn't be lacking too many envitaments. 123 00:08:06,440 --> 00:08:10,320 Speaker 1: How do you how do you personally change your diet 124 00:08:10,560 --> 00:08:13,520 Speaker 1: during winter? You know, is this something that you do 125 00:08:13,600 --> 00:08:15,360 Speaker 1: with a view to boosting your own immunity or it's 126 00:08:15,400 --> 00:08:18,960 Speaker 1: just an eight In many ways, As a nutritionist. 127 00:08:18,800 --> 00:08:23,080 Speaker 2: I think I'm a very much a seasonal eater. So 128 00:08:23,600 --> 00:08:26,760 Speaker 2: when it starts to get warm, when it starts to 129 00:08:26,760 --> 00:08:31,320 Speaker 2: get cold, I'm naturally drawn to warm foods. And I 130 00:08:31,320 --> 00:08:36,040 Speaker 2: think it's really important to educate people around eating seasonally. 131 00:08:36,960 --> 00:08:42,960 Speaker 2: And you know, we've become really disconnected from the environment 132 00:08:43,200 --> 00:08:46,600 Speaker 2: and seasons because we can walk into a supermarket and 133 00:08:46,760 --> 00:08:52,400 Speaker 2: everything is available all year round. But actually we're not 134 00:08:52,400 --> 00:08:57,679 Speaker 2: supposed to be eating mangoes in winter, yes, so looking 135 00:08:57,800 --> 00:09:01,280 Speaker 2: for the foods when naturally we we start to go 136 00:09:01,480 --> 00:09:04,880 Speaker 2: in we need to be quieter during winter. It's a 137 00:09:04,920 --> 00:09:10,000 Speaker 2: real time to rest and rejuvenate. So looking more at 138 00:09:10,240 --> 00:09:15,120 Speaker 2: warming foods and healing foods is definitely something that I'm 139 00:09:15,200 --> 00:09:20,400 Speaker 2: drawn towards. I suppose I really enjoy cooking, and I'm 140 00:09:20,440 --> 00:09:22,600 Speaker 2: pretty blessed for that. I think I know a lot 141 00:09:22,640 --> 00:09:28,600 Speaker 2: of people don't enjoy cooking, and so often in client 142 00:09:28,679 --> 00:09:32,959 Speaker 2: sessions it's actually just teaching people that it's not that hard, 143 00:09:33,000 --> 00:09:35,600 Speaker 2: that you can make a really good meal with not 144 00:09:35,679 --> 00:09:37,559 Speaker 2: that much effort and very little. 145 00:09:37,320 --> 00:09:42,840 Speaker 1: Time to raise great info. Thank you for coming on healthy, oh. 146 00:09:42,840 --> 00:09:45,400 Speaker 2: Thank you for having me, and good luck with everyone 147 00:09:45,559 --> 00:09:47,120 Speaker 2: keeping well, keeping well. 148 00:09:47,160 --> 00:09:55,480 Speaker 1: Ah, that's the key, right Hey to Raise has a 149 00:09:56,040 --> 00:09:59,679 Speaker 1: Narration Clans gut healing five day program which is perfect 150 00:09:59,720 --> 00:10:01,560 Speaker 1: for this time time of year. If you are interested 151 00:10:01,559 --> 00:10:03,640 Speaker 1: in that, I will leave a link in the show notes. 152 00:10:03,840 --> 00:10:06,200 Speaker 1: Make sure you rate and review this episode or subscribe 153 00:10:06,200 --> 00:10:08,800 Speaker 1: to this podcast. Anything else, head to body insoul dot 154 00:10:08,800 --> 00:10:10,439 Speaker 1: com dot you follow us on socials. Grab our print 155 00:10:10,559 --> 00:10:12,680 Speaker 1: edition which is out in your local Sunday paper, and 156 00:10:12,760 --> 00:10:16,880 Speaker 1: until tomorrow, stay healthy.