Nutrition

I am sure you can relate; when Winter hits, hydration is your last health focus. In Winter, health and wellness priorities increase, as we all want to protect our bodies from illness. This can seen as eating healthy, warming foods or reaching for immune-boosting supplements to ward off colds and flus. However, a crucial step is often overlooked - staying hydrated. While we naturally sweat less than in Summer, staying hydrated in Winter is just as vital to keep your body healthy and thriving! So why stay hydrated? Improve your immune function - Staying hydrated is a critical step to boosting your immune system. Water encourages the circulation of nutrients in the body and how these nutrients enter your immune cells to boost their function. Hydrated cells are healthy cells and have increased permeability for nutrients to enter the cell.  This means water has a collective effect on immune function (1). So remember, a well-hydrated body is a well-equipped, infection-fighting body. Regulating your body temperature - When Winter sets in, regulating your body temperature to cope with the cold is influenced by hydration. Water increases cellular hydration, allowing cells the ability to carry out their life-benefitting functions. This includes your brain cells where your core temperature is controlled. Drinking water allows your brain to function optimally to manage heat distribution and keep you warm in the chilly weather (2).  Preventing dry skin, leading to skin conditions - With Winter comes the cold and wind that causes dry and irritated skin. Drinking water regulates the normal life cycle of your skin cells from their creation to their replacement. This cycle helps avoid dry skin, as unhealthy and dry cells slough off, leaving new healthy skin cells for plump and hydrated skin (3).  Prevent dry air from affecting your respiratory system - Dry air outside and inside in Winter, especially with the use of heaters causes dehydration. This includes dehydration of your internal organs, especially the respiratory system. Dehydration reduces blood flow to the lungs which changes its structure, including the lung wall/surface which can lead to contraction (4). As the lungs are greatly affected by Winter illnesses, keeping their health intact is paramount.  Reduce joint pain and stiffness associated with the cold - To reduce painful joint symptoms in Winter, staying hydrated is key. Water nourishes the cartilage and membranes between your joints and decreases inflammation, allowing your body to have smooth movements and reduced pain (5).    How to maintain water intake in winter?  Flavour your water for a pleasurable taste and increased health benefits. The Greenback Protein Water is ideal for this, as it is packed with vitamins, minerals and protein whilst simultaneously hydrating your body.  Enjoy a smoothie with added Greenback protein powder. Using water or milk, you are nourishing your body and hydrating at the same time. In Winter it is great to use fresh fruits or vegetables rather than frozen to enjoy a mild or room-temperature smoothie. Herbal teas are not only great for warming your body, they are packed with antioxidants to help your immune system thrive. You may be surprised to learn that every fruit and vegetable contains water. So increasing your daily fresh fruit and vegetable consumption is an easy and simple way to hydrate. For example; celery, spinach, cucumber, tomatoes, apples and melons. Enjoy hearty vegetable soups, broths and stews to hydrate and nourish your body.   Key takeaway: Hydration is vital all year round and understanding the positive impact it has on your health is necessary. I encourage you to incorporate the above tips to increase your daily intake. Don't overwhelm yourself and try to do it all. Choose a few manageable ideas from above and before you know it, hydration has become an important part of your health regime, especially in Winter!   References Moeller KT, Butler MW, Denardo DF. The effect of hydration state and energy balance on innate immunity of a desert reptile. Front Zool. 2013 May 4;10(1):23. doi: 10.1186/1742-9994-10-23. PMID: 23642164; PMCID: PMC3660207. InformedHealth.org [Internet]. Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG); 2006-. In brief: How is body temperature regulated and what is fever? [Updated 2022 Dec 6]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK279457/ Verdier-Sévrain S, Bonté F. Skin hydration: a review on its molecular mechanisms. J Cosmet Dermatol. 2007 Jun;6(2):75-82. doi: 10.1111/j.1473-2165.2007.00300.x. PMID: 17524122. Pigakis KM, Stavrou VT, Pantazopoulos I, Daniil Z, Kontopodi-Pigaki AK, Gourgoulianis K. Effect of Hydration on Pulmonary Function and Development of Exercise-Induced Bronchoconstriction among Professional Male Cyclists. Adv Respir Med. 2023 Jun 7;91(3):239-253. doi: 10.3390/arm91030019. PMID: 37366805; PMCID: PMC10295158. Gul R, Nazir I, Imran Amirzada M, Jahan F, Naseer F, Ahmad Baig T. Aging and Synovial Joint Function: Changes in Structure and Implications for Mobility [Internet]. Advancements in Synovial Joint Science - Structure, Function, and Beyond. IntechOpen; 2024. Available from: http://dx.doi.org/10.5772/intechopen.1003866

Nuts are loved by many for their moreish taste, snacking convenience, and their added crunch at mealtimes. As fads come and go in the health and wellness world, nuts have unfortunately become the "bad guys", with some people aligning nuts with weight gain. I am here to debunk this misconception.  Yes, eating salted or roasted nuts can be higher in calories (added oils), add unnecessary sodium to your diet and speed up the loss of their nutrient value via processing (1). The solution to this is to simply opt for the raw form, nut butter or nuts in food such as Greenback's protein bars. As most nutritionists will agree - enjoy in moderation.  Note: Moderation is not counting or weighing (unless you are on a specific professionally guided plan). It means on every other day, stick to a handful, and don't eat the whole bag in one sitting. It is okay to have leftovers for the next day!  Here is a list of reasons why nuts can be beneficial for weight loss: Satiety: This refers to feeling full enough to end your meal or the influence on the size of a meal. Nuts are high in protein, fibre and healthy fats which means satiety can be reached quickly, allowing you to enjoy smaller meals and not overeat (appetite control). You now have the power to say no to less healthy foods and feed your body with enough energy to power you through the day (1)! Nutrient Dense: Nuts are full of essential nutrients including protein, healthy unsaturated fats, fibres, vitamins E & K, and the minerals magnesium and zinc. This nutrient density means that even small portions can provide significant nutritional benefits (especially in calorie-restrictive diets) and increase satiety (2).  Healthy Fats: Nuts contain unsaturated fats, which studies show can improve heart health, reduce cholesterol, improve gut health, and improve brain cell function and are neuroprotective (2). These fats are more satisfying than carbohydrates, helping you feel full for longer (1).  Thermogenic Effect: Studies suggest the body uses more energy to digest nuts as their shell and protein content is less biodegradable in the gut. This effect means your body burns more calories digesting nuts and as this process is lengthy the longer satiety lasts (3).  Portion Control: Studies show diets considered for weight loss such as energy-restrictive diets benefit from nut incorporation as small portions are considered more satisfying to avoid overconsumption (3).  Low Glycemic Index: This means nuts cause a slower and gradual rise in blood sugar levels. This helps maintain steady energy levels, improves insulin sensitivity, and can reduce cravings for sugary or high-carbohydrate foods (supporting weight loss) (3).  Equipped with this knowledge of the nutritional value of nuts and their assistance with weight loss/management, how will you incorporate them into your daily food intake? My go-to is the Greenback plant-based protein bar range and my favourite flavour is the Layered Choc Raspberry Protein Bar.   References (1). Jackson CL, Hu FB. Long-term associations of nut consumption with body weight and obesity. Am J Clin Nutr. 2014 Jul;100 Suppl 1(1):408S-11S. doi: 10.3945/ajcn.113.071332. Epub 2014 Jun 4. PMID: 24898229; PMCID: PMC4144111. (2). Gonçalves B, Pinto T, Aires A, Morais MC, Bacelar E, Anjos R, Ferreira-Cardoso J, Oliveira I, Vilela A, Cosme F. Composition of Nuts and Their Potential Health Benefits-An Overview. Foods. 2023 Feb 23;12(5):942. doi: 10.3390/foods12050942. PMID: 36900459; PMCID: PMC10000569. (3). Mattes RD, Dreher ML. Nuts and healthy body weight maintenance mechanisms. Asia Pac J Clin Nutr. 2010;19(1):137-41. PMID: 20199999.

  What if I told you by increasing your protein intake this Winter, you may have a better chance to prevent colds and flus? It's true! It would assist in building your immune system to be strong enough to fight them off quicker than you would expect! Why Protein? Studies show that protein malnutrition can impair your immune function. Specifically, this affects your T cells (immune cells which prevent infections) which means you are more susceptible to infections. The good news is arginine a specific amino acid found in high amounts in pea protein is most beneficial to help repair and increase the function of your immune cells to aid in fighting off colds and flus (1).  Immunity, Gut Health & Protein Once entering your body, protein is broken down by enzymes and your gut lining utilises these amino acids to rebuild its cells. This increases the gut barrier strength to reduce pathogens entering your system. Improving your gut health is also associated with less inflammation in the body which reduces immune system impairment. Fun fact...70% of your immune cells are produced and live in your gut (2).  Now, to the How! - Add protein powder to your overnight oats, smoothies, chia puddings and cereals. - Carry snacks in your bag such as natural nuts and protein bars. - When unwell and eating is difficult, protein shakes are easily digested and are absorbed quickly for your body to use. Use a protein with water to increase your hydration levels at the same time to flush your system. - Have a protein shake/meal before bed as this will allow the protein to be utilised by your body effectively while your body is at rest.  The Key Take-Away  Protein is more than a macronutrient for fitness. Think bigger! Protein is needed for everyday essential health and wellness!     References 1. Daly JM, Reynolds J, Sigal RK, Shou J, Liberman MD. Effect of dietary protein and amino acids on immune function. Crit Care Med. 1990 Feb;18(2 Suppl):S86-93. PMID: 2105184. 2. Childs, C.E.; Calder, P.C.; Miles, E.A. Diet and Immune Function. Nutrients 2019, 11, 1933. https://doi.org/10.3390/nu11081933