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5 Nutrients To Boost Immunity

22nd October 202322nd October 2023 christinasmithdd

It is now the time of year where the days grow shorter and colder. This makes it really important to boost immunity and minimise the risk of coming down with sickness.

Here are 5 nutrients to boost immunity and how you can make sure they are sufficiently in your diet!

Vitamin C

Vitamin C has many roles in immunity! It increases the production of immune cells and acts as a major antioxidant. This means it prevents cell damage from infection and promotes recovery.

Collagen is built from vitamin C, which is important for maintaining our skin and mucous membranes which act as barriers to pathogens.

This is a water soluble vitamin, meaning our body cannot store it. Therefore it is important to eat sources throughout the day to maintain an adequate level.

With every meal/snack try to have a handful of red pepper, citrus fruit, kiwi, blueberries, strawberries, cauliflower or broccoli.

Selenium

Selenium promotes antioxidant activity and helps to lower inflammation.

Inflammation is a vital process in fighting infections, but sometimes the body takes a while to reduce inflammation during infection, causing fatigue and lasting symptoms.

Everyday, try to have a source of selenium, this includes 5 brazil nuts, 2 eggs, 2 tablespoons of sunflower seeds or a chicken breast.

Glutamine

Glutamine is an important amino acid which immune cells use for energy. When immune cells are fighting a bug off they need more energy to prevent or recover from infection.

Glutamine is also a building block for an enzyme called glutathione. Glutathione is a vital antioxidant in the body which prevents cell damage and aids the process of detoxification in the liver.

As it is an amino acid, the primary sources in the diet include poultry, beef, as well as raw spinach and cabbage.

Vitamin A

Vitamin A is paramount in maintaining the first line of defence in the immune system. being a fat soluble vitamin, it maintains the mucous membrane which covers the inside of our mouth, nose, respiratory tract and digestive tract (these are a few examples).

pumpkin soup in a metal cup held by a person

This layer gathers bugs and prevents them from multiplying and causing an infection in our body. Vitamin A also helps to increase secretory IgA (sIgA) within the mucous membranes. sIgA is a broad antibody which fights against many pathogens, preventing infection.

When it comes to vitamin A in the diet, think of orange and dark green vegetables. Eat at least 2 portions of carrots, pumpkin, butternut squash, sweet potato, broccoli and spinach everyday.

Zinc

This mineral helps to activate enzymes which breakdown pathogens so they can be excreted. High immune activity depletes zinc, therefore it is really important to get sufficient zinc through the diet.

Zinc also aids taste and smell, so it is important to eat plenty of zinc if you are struggling with taste and smell post infection.

Poultry, beef, nuts, seeds and whole grains are all high in zinc. Oysters however are the richest in zinc!

* Herbal teas like mullein, echinacea and elderberry are really good when you are ill with a cold or flu. They help with hydration as well as clearing congestion. I always keep some at home just incase!

Thank you for reading 5 Nutrients To Boost Immunity, I hope you found it useful! Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out 5 ways to reduce your risk of getting Type 2 diabetes and 5 easy ways to reduce your toxin load!

Recipes

Homemade Chicken Shish!

15th October 202314th October 2023 christinasmithdd

Here is my homemade chicken shish recipe, this dish has been one of my favourites since my childhood! It is delicious and a perfectly balanced meal.

Serves 2

Macros:

Calories: 630
Carbohydrates: 3g
of which sugars: 0.5g
Fibre: 0g
Protein: 60g
Fat: 40g

Ingredients:

2 chicken breasts diced
2 tbsp olive oil
1 tsp cumin
2 tsp smoked paprika
1 tsp oregano
2-3 cloves garlic
Juice and zest of 1 lemon
A handful of fresh parsley
Salt and pepper

Chicken Shish Method:

1. For the marinade, add the olive oil, cumin, paprika, oregano, lemon, parsley and garlic to a blender. Blitz until combined.

2. Next, add the marinade, diced chicken, salt and pepper to a large mixing bowl. Cover and leave it in the fridge for at least 30 minutes.

3. Add a drizzle of olive oil to your skillet (or frying pan), turn to a medium heat and start to cook the chicken.

4. Continue to regularly turn the chicken until its cooked through (usually takes around 12-15 minutes). For the last few minutes turn to a high heat to get the chicken crisp.

5. Once it is cooked, serve onto a plate with your choice of sides. I normally have a pitta, some rice, greek salad and tzatziki.

6. Next, enjoy! 🙂

Thank you for reading my Homemade Chicken Shish recipe, let me know how it goes when you give it a try! Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out Orange & Mustard Chicken Pasta and Turkey Burger recipe

Education on Diabetes

Rage Bolusing 101

8th October 20237th October 2023 christinasmithdd

Rage bolusing is when lots of insulin is administered to get a high blood sugar down quickly.

From my experience, all people living with diabetes rage bolus from time to time when blood sugars are running high and we get annoyed that they are not coming down.

It is completely normal to feel agitated when you have stubborn blood sugars, but rage bolusing can actually do more harm than good. It is common to think that getting hyperglycaemia down quickly is optimal, when the opposite it actually true.

Getting high sugar levels down gradually is better than overcorrecting and having a subsequent hypo. Rage bolusing can lead to ‘rollercoaster’ sugar levels which can become much harder to control.

My tips on dealing with rage bolusing

1. Gradually administer insulin – Administer your first correction dose and if you can, do some very gentle exercise. I like to go for a short walk (about 15-20 minutes), I then check my levels again. If they are not coming down one hour after the correction dose, I will administer another one. Sometimes it can take a few hours for the insulin to fully kick in.

*Be careful with insulin layering, this is when multiple doses of insulin are administered over a short period. This can result in delayed hypoglycaemia which can be very difficult to get back up.

2. Be patient – Try and do something you find relaxing while you wait. I like to watch my favourite TV show, read my book or play with my cats. When we get annoyed it increases the level of stress hormones in our blood, which can result in blood sugars rising even higher.

3. Keep hypo snacks at the ready – Always be ready for sudden low sugars, keep your favourite snacks nearby (and portioned!).

4. Share your annoyance – I like to talk to someone I trust when my sugar levels are being stubborn. Talking really helps to let emotions out, which may help to prevent a rage bolus.

Thank you for reading Rage Bolusing 101, be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out Restaurants and Diabetes 101 and Riding The Blood Sugar Rollercoaster

Recipes

Autumn Apple Flapjack!

30th September 202330th September 2023 christinasmithdd

Here is my apple flapjack recipe which is one of my new favourites! I have apple trees in my garden so it’s the time of year to cook them down, and make some delicious autumnal recipes!

Makes approx 16

Macros:

Calories: 179
Carbohydrates: 21g
of which sugars: 3.6g
Fibre: 3g
Protein: 2.5g
Fat: 10g

Ingredients:

3 medium cooking apples
100g golden syrup
175g unsalted butter
300g rolled oats
1 tsp ground cinnamon
1/4 lemon

Apple Flapjack Method:

1.Firstly, peel, core and chop the apples into small chunks.

2. Put the apples in a saucepan with around 1tbsp of water and a drizzle of lemon juice. Cook them on a medium heat for around 5 minutes, the apples should start to crush down. Once all of the apples are crushed, remove them from the heat and mash them down into a paste.

3. Next, preheat the oven to 180 and line a 20x20cm tin with baking paper and grease it.

4. In another saucepan, melt the butter and golden syrup together.

5. In mixing bowl, mix the oats and cinnamon together. Next, add the apple and the butter mixture. Fold them until thoroughly combined.

6. Next, push the flapjack mixture down into the tin and bake for 20-25 minutes (until golden and slightly crisp).

7. Once the flapjack has cooled, cut it into chunks (I usually get 16).

8. Next, enjoy! 🙂

Thank you for reading my Autumn Apple Flapjack recipe, make sure you give it a go! Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to checkout Strawberry jam cake recipe and Ginger Cookies you have to make this Christmas!

ripe red fresh apples growing on tree in orchard

Diet

Nutrient Feature: Chromium

23rd September 202322nd September 2023 christinasmithdd

Chromium is a trace mineral that is vital for the breakdown of carbohydrate, fat and protein, as well as maintaining balanced blood sugar levels.

Mechanisms

One role of chromium is to increase the number of insulin receptors on the surface of cells. Having more receptors means more glucose can move into cells, preventing high blood glucose.

This helps insulin to become more efficient, meaning the body needs less of it to get sugar into cells to produce energy.

Chromium deficiency can therefore increase insulin resistance, potentially influencing the progression of high blood glucose and diabetes.

Remember that insulin resistance always changes, the body can alter how sensitive your cells are to insulin depending on your body’s needs at that given time. Severe insulin resistance is the main characteristic of type 2 diabetes, meaning it may be more applicable to support type 2.

Chromium Rich Foods

Make sure you are eating at least 2 of these daily!

Apples
Green beans
Broccoli
Garlic
Whole wheat bread
Beef and poultry
Grape juice

Chromium picolinate supplements are often ‘recommended’ for people who are prone to insulin resistance. E.g. Type 2 diabetes, gestational diabetes, polycystic ovarian syndrome (PCOS) and pre-diabetes. I always recommend opting for foods rich in specific nutrients first, rather than jumping straight to supplements.

Some research has shown that chromium picolinate supplements can increase the action of insulin, potentially leading to severe hypoglycaemic episodes. Therefore please do not take any chromium supplements if you are taking any form of diabetic medication, always speak to a medical professional first.

Thank you for reading Nutrient Feature: Chromium, be sure to like, subscribe and follow me on Instagram!

If you liked this post, be sure to checkout Vitamin D Deficiency & Autoimmunity and Leaky Gut Syndrome 101

Education on Diabetes

Riding The Blood Sugar Rollercoaster

9th September 20232nd September 2023 christinasmithdd

The blood sugar rollercoaster, also known as ‘dysglycemia’ is when sugar levels quickly bounce between highs and lows (see graph below). The rollercoaster causes severe fatigue as well as detrimental physical and mental symptoms.

Many factors can cause the rollercoaster, such as:

Severe hypoglycaemia
‘Rage bolusing’
Eating too much or too little
Menstrual cycle
Intense exercise
Illness
Lack of sleep

My Tips On Handling The Blood Sugar Rollercoaster

1.Portion your hypo snacks before – When you have hypoglycaemia it can send you into a ‘hangry’ monster, trying to eat everything in sight. To prevent this I always carry/have portioned hypo snacks, for example I have small juice bottles and small boxes of raisins etc. This can help to prevent over-treating a low sugar, causing a rebound high.

2. Resist the ‘rage bolus’ – If you do become a hangry monster (don’t panic we have all been there!) try not to take a big dose of insulin to overcome the high sugar. I know it’s annoying, but bringing sugar levels back down gradually is preferable because it will prevent another sudden hypo.

3. Close your eyes and rest – If your sugar levels are everywhere it can become tiring and stressful. When we get stressed it can cause blood sugar levels to rise even more, which is not ideal in this situation. So I like to close my eyes and focus on my breathing, always set a 20/30 minute alarm incase you fall asleep so you can check your levels again.

4. Reach out to your support network – If you are feeling really unwell and are struggling, ask for help! If you need someone to grab you snacks or give you a hug, ask your parents, partner, friends, whoever is your go-to!

Thank you for reading Riding The Blood Sugar Rollercoaster, be sure to like, subscribe and follow me on Instagram!

If you liked this post, be sure to check out Dangers of Frequent Hypoglycaemia and How to handle a hypo mid-workout!

Recipes

The Best Scrambled Egg Recipe

2nd September 202330th August 2023 christinasmithdd

I absolutely adore scrambled egg, for me it is a quick and healthy breakfast or lunch which I enjoy multiple times a week! I thought I’d share this recipe as it is my favourite way to have scrambled egg.

Eating eggs a couple of times per week is a great way to add protein and healthy fats to your breakfast or lunch, so if you like eggs, make sure you are getting them in!

Serves 1

Macros: *Including eggs and bread.

Calories: 435
Carbohydrates: 61g
of which sugars: 10.5g
Fibre: 5.5g
Protein: 22.5g
Fat: 11.5g

Ingredients:

2 medium eggs
1 small diced spring onion
4 sun-dried tomatoes
1/2 tsp smoked paprika
1 tsp oregano
Olive oil
Salt and pepper for seasoning
2 slices sourdough bread

Method:

1.In a small frying pan heat a drizzle of olive oil, once it is hot add the spring onion, sun-dried tomatoes, paprika and oregano. Let this fry off on a medium heat for around 2 minutes.

2. Next, decrease the heat to a low setting and crack the eggs directly into the frying pan. Using a spatula, whisk the eggs to scramble them as they cook.

3. Cook the eggs to your preference, I prefer mine a bit runny so I usually remove them from the hob quickly and let them cook in the hot pan.

4. Once the scrambled egg is cooked, season with salt and pepper.

5. I usually have my eggs on 2 slices of sourdough, garnished with coriander and cheese, alongside a salad.

6. Next, enjoy! 🙂

Thank you for reading The Best Scrambled Egg Recipe, let me know if you give it a try! Be sure to like, subscribe and follow me on Instagram!

If you liked this post, be sure to check out What I Eat Daily With Type 1 Diabetes and Sun-dried tomato and chicken pasta dish!

Diet, Education on Diabetes

Vitamin D Deficiency & Autoimmunity

26th August 202325th August 2023 christinasmithdd

Vitamin D plays many crucial roles in maintaining our health. This includes maintaining bone density, muscle contraction, hormone balance and immunity.

The active form of vitamin D is actually a hormone called calcitriol, which is produced by the kidneys after sunlight hits our skin, or we eat vitamin D through food sources.

Calcitriol binds to vitamin D receptors aiding balanced immune response and appropriate levels of inflammation. This prevents the immune system from attacking its own tissues, known as autoimmunity. Therefore, inadequate levels of vitamin D in the body can increase the risk of developing autoimmune diseases. This includes type 1 diabetes, multiple sclerosis and rheumatoid arthritis.

This is demonstrated across research, if you would like to know more here is a great paper to read.

Preventing Vitamin D deficiency

Spend time outside – 12pm is actually the best time to go outside. At midday the light rays are at the optimum length to efficiently absorb UVB rays to make vitamin D. Get some rays for about 10 minutes before applying suncream. If you have very pale skin limit this time to 5 minutes or less, and if you have darker skin increase the time (to up to 20 minutes) to allow adequate vitamin D synthesis.

Eat vitamin D food sources – Mushrooms are great sources of vitamin D, try and pick mushrooms that have filaments facing vertically. This means they have been exposed to sunlight, allowing them to make vitamin D for us to absorb. Eggs and liver are also good sources.

Supplements – particularly during the winter months when sun exposure is low, I think it is worth taking a vitamin D3 supplement. A dose of 2000IU is a good maintenance level.

Thank you for reading Vitamin D Deficiency & Autoimmunity, please leave a like if you enjoy reading content like this! Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out Autoimmune diseases 101! and Autoimmune conditions linked with type 1 diabetes

Education on Diabetes, Top Tips

Dangers of Frequent Hypoglycaemia

19th August 202319th August 2023 christinasmithdd

Everyone living with diabetes knows how draining hypoglycaemia can be, particularly when low sugars frequently occur. Until recently the long-term dangers of hypoglycaemia have not really been spoken about, or known. So I wanted to write a post about what recent research has started to find.

This post is not intended to scare you, but to share knowledge and to help prevent hypoglycaemia.

Frequent hypoglycaemic episodes have now been linked to increasing the risk of developing complications of diabetes, such as heart disease, retinopathy, kidney disease and impaired cognitive function (memory loss specifically). More research is needed to gain more understanding on why and for treatments on these complications.

The best way to avoid further health complications is to prevent hypoglycaemic episodes in the first place.

My tips on avoiding frequent hypoglycaemia

1. Invest in technology

If it is possible, the best place to start is to get a CGM or FGM so you can monitor your sugar levels more easily. I use the Freestyle Libre and this has really improved my diabetes control. Preventing hypos has become so much easier!

Technology for preventing frequent hypoglycaemia

2. Set your alarms with precaution

If you use a CGM or FGM with an alarm system, I recommend setting the low boundary slightly higher. This way the alarm will go off just before you dip into a hypo, giving you more time to treat and prevent the hypo.

My low alarm is set at 4.5 mmol/L, which gives me time to get my levels up before they drop lower.

3. Learn your trends

If you have frequent hypoglycaemia, try to record when your levels drop. For example, I tend to drop during the night if I have done a lot of running, to avoid this I decrease my insulin dose with dinner and I try to run earlier in the day if possible.

4. Avoid ‘rage bolusing’

If you are having a stubborn high glucose, try to not over-correct and take lots of insulin. I know this can be annoying, but we are much better off getting high sugar levels down gradually, to avoid subsequent hypoglycaemia.

5. Always carry your favourite snacks!!

Thank you for reading Dangers of Frequent Hypoglycaemia, I hope this post is useful, let me know if you would like more tips on this topic! Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to checkout How to handle a hypo mid-workout! and Keeping your heart healthy with diabetes

Recipes

Garlic, Lemon & Mustard Salmon

12th August 20236th August 2023 christinasmithdd

Here is my amazing garlic, lemon & mustard salmon recipe, this is one of my favourite meals at the moment. It is so easy to make especially if you are in a rush.

Serves 2

Macros:

Calories: 627
Carbohydrates: 61.5g
of which sugars: 5g
Fibre: 8g
Protein: 39g
Fat: 28.5g

Ingredients:

For the salmon

2 salmon fillets
2 large cloves of garlic finely chopped
Juice & zest of 1 lemon
1 tsp wholegrain mustard
1 tbsp extra virgin olive oil
2 tsp dried mixed herbs
Salt & black pepper for seasoning

For the sides

2 large potatoes
1 large carrot
1 white onion
2 handfuls of broccoli
1 tsp smoked paprika
1 tsp oregano
Extra virgin olive oil
Salt & pepper for seasoning

Method:

1.Preheat the oven to 190 degrees.

2. Remove the salmon skin and place it in a bowl.

3. For the marinade add the olive oil, lemon juice, zest, mixed herbs, garlic and mustard in a bowl. Mix until combined, then pour over the salmon fillets and leave in the fridge for 30 minutes.

4. While the salmon is marinating, wash and cut the potatoes into small chunks. Peel and cut the carrots and place both on the baking tray.

5. Season the potatoes and carrots with olive oil, oregano, paprika, salt and pepper. Put this in the oven for around 15 minutes.

6. Next, prep the broccoli and onion by cutting them into big chunks.

7. When the 15 minutes is up, take the tray out and add the salmon fillets, broccoli and onion. Cook this for another 15 minutes.

8. Once everything is crispy and golden, serve onto plates.

9. Next, enjoy! 🙂

Thank you for reading my garlic, lemon & mustard salmon recipe, make sure to give this one a go! Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out What I Eat Daily With Type 1 Diabetes and Jamie Oliver’s Jerk Chicken Recipe