As the crispness of autumn sets in, maintaining our health becomes crucial, especially with the changes in weather that can challenge our immune system and mental clarity. In this blog, we'll explore essential foods that not only bolster your immunity but also help combat mental fatigue, ensuring you stay energetic and focused throughout the season.
Boosting Immunity with Nutrient-Rich Foods:
1. Citrus Fruits
Packed with Vitamin C, citrus fruits like oranges, grapefruits, and lemons help increase the production of white blood cells, key to fighting infections. Healthline identify the 15 Foods That Boost the Immune System which includes citrus fruits, bell peppers and more and they discuss the immune-boosting properties of these fruits.
2. Broccoli
Rich in vitamins A, C, and E, as well as fibre and many other antioxidants, broccoli is one of the healthiest vegetables you can put on your plate. The All About Broccoli: Nutrition, Health Benefits, How to Use It provides guidelines on how to keep its power intact by cooking it as little as possible or eating it raw.
3. Garlic
Found in almost every cuisine in the world, garlic adds a little zing to food and is must-have for your health. Early civilisations recognised its value in fighting infections. BBC Food notes garlic’s capabilities in lowering blood pressure and slowing down the hardening of the arteries.
4. Ginger
Another ingredient many turn to after getting sick is ginger, which may help decrease inflammation, which can help reduce a sore throat and inflammatory illnesses. Ginger may also help decrease nausea. During cold weather, ginger tea is a great beverage to warm up.
5. Spinach
Not only is it rich in vitamin C, but it's also packed with numerous antioxidants and beta carotene, which may both increase the infection-fighting ability of our immune systems. Similar to broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients. Spinach: Nutrition, health benefits, and diet elaborates on its benefits.
Foods That May Contribute to Mental Fatigue:
Understanding which foods can inadvertently lead to mental fatigue is crucial for maintaining optimal brain function and energy levels throughout the day. Here are some common culprits:
6. Sugar and High-Glycemic Carbs:
Foods high in sugar and refined carbohydrates, such as sweets, white bread, and pastries, can cause quick spikes in blood glucose levels followed by a sharp drop, often referred to as a "sugar crash." This fluctuation can lead to feelings of fatigue and decreased cognitive function. The American Journal of Clinical Nutrition discusses how these foods affect your energy and alertness.
7. Fried and Fast Food:
Heavily processed and fried foods are harder for the body to digest and are high in fat, which can make you feel lethargic and sap your mental energy. Research from the Mayo Clinic Trans shows that a diet high in trans fats and saturated fats can result in reduced brain health.
8. Excessive Caffeine:
While moderate caffeine can be energising, too much caffeine, especially in the afternoon or evening, can disturb your sleep cycle. Poor sleep doesn't just lead to physical tiredness but also mental fog. Healthline offers insights into how caffeine affects your sleep and what amounts might be counterproductive.
9. Highly Processed Snacks:
Snack foods that are high in artificial additives, preservatives, and salts, like chips and processed meats, can affect brain health. These foods often contain little nutritional value and can lead to a decrease in energy levels. According to The Truth About Processed Food, these snacks may impair concentration and memory.
Conclusion:
Incorporating the right foods into your daily diet this autumn can significantly impact your immune system and mental energy, while being mindful of foods that might contribute to mental fatigue is equally important. As we adjust to the cooler weather and shorter days, strategically prioritising nutrition can greatly influence your overall health and well-being. Understanding which foods to embrace and which to avoid can help you navigate the challenges of the season more effectively, keeping you healthy and energised.
Additional Support from Acorn EAP:
At Acorn EAP, we understand the importance of holistic health, which is why our coaches are ready to support you in prioritising your health and wellness this season. For personalised nutrition advice and wellness coaching, contact us today and take the first step towards a healthier autumn.