The proper functioning of the whole body depends on our gut bacteria. They are involved in digestion, metabolism, the provision of essential nutrients, protect the integrity of the mucosa and the barrier to pathogens in our intestines and contribute to the proper functioning of the immune system and our nervous system. This is why they play a fundamental role in the proper functioning of the nervous, endocrine and immune systems, as well as enhancing our longevity, showing that there is no single system in our body that is isolated.
When pathogens enter, gut bacteria destroy them by oxidising them through inflammatory processes and then convert them into antioxidants and anti-inflammatories when they are in balance.
Therefore, before we talk about how to defend ourselves against influenza and other worse enemies, we must understand that the dietary recommendations that follow are about "feeding" the huge amount of bacteria we possess. Modern medicine has discovered that the intestinal flora and the rest of the body form a unit, but even so, physical activity, mood, environmental contact, social relations, will condition the health and stability of this flora.
One way to preserve and boost the flora is to first mix several cloves of garlic, a glass of lemon juice, a small onion, then add a watermelon, red beetroot, a piece of broccoli, olive oil, a handful of almonds or walnuts made into flour, and whole grain oat flakes, two tablespoons per person, and cocoa powder. This is the recipe to prevent flu.
To increase its effectiveness, meals should include foods rich in zinc such as pulses, whose fibre is essential for our flora, lean meats, cured ham and small fish. At night, dark leafy vegetables and dairy products in their various forms, cheeses, yoghurts and oat flakes, all of which nourish and support our flora, and a daily egg, which contains all the nutrients. Oats also contain avenasterola phytosterol that contributes to lowering blood cholesterol levels by reducing its absorption in the intestine and by reducing the absorption of cholesterol in the blood. lecithinIt is necessary for the proper functioning of the nervous system and also helps to reduce blood glucose levels, as well as being a sedative that helps you sleep better.
As you can see, I include quite a lot of protein because protein deficiency prevents the immune system from functioning properly and can increase the risk of infections. At the age of sixty we should increase our protein intake, 1.2 per kilo of body weight, because our cells start to replenish and manufacture less, and the lack of protein in older people contributes to their muscle loss among other functions, such as energy production.
Loss of protein homeostasis (proteostasis) is a common feature of ageing starting in the thirties, with protein aggregation, misfolding and other abnormalities routinely suppressed by the proteostasis network, a collection of macromolecular machines that operate in various ways to maintain the integrity of the cell's proteins.
Beware of the recommendations of the WHO and now the EU Agriculture Committee that recommends not eating meat.
Respondents aged 45-65 years who reported high protein intake had a 75% increase in overall mortality and a 4-fold increase in the risk of cancer death over the next 18 years. These associations were abolished or attenuated if protein came from plants, cereals and nuts. In contrast, high protein intake was associated with a reduction in cancer and overall mortality in respondents over 60 years of age. Studies in mice confirmed the effect of high protein intake on the incidence and progression of breast and melanoma tumours, but also the detrimental effects of a low protein diet in the elderly. These results suggest that low protein intake during midlife followed by moderate to high protein intake in older adults may optimise health and longevity.
Vitamin B12 levels decrease with age. Vitamin B12 B12 is found naturally in foods of animal origin, such as fish, meat, poultry, eggs, milk and dairy products, while the vitamin B12 is present in plant foods.
A low-protein diet can reduce substrates for MMA formation and may enhance immune responses against cancer. An isocaloric low-protein diet, but not a low-carbohydrate diet, can induce increased immunosurveillance, suggesting that such a diet may represent a clinically interesting alternative to interventions in the context of cancer development, tumour immunity and treatment.
The aromatic herbs The most recommended during flu are mint, cumin, anise, thyme, rosemary, oregano and basil for their anti-inflammatory power. Ginger is a spicy-tasting root that helps to break up phlegm, thereby clearing and relieving symptoms of congestion. It can be taken fresh, as a tea or cooked with food. An infusion containing all of them can be a great barrier against infections and as an anti-inflammatory.
Vitamin C is essential for the proper functioning of defence cells, which I have already described here in this publication. Citrus fruits such as oranges, lemons or grapefruit, peppers, green leafy vegetables such as rocket, radishes, turnips, cabbage, spinach or broccoli are good sources of vitamin C. Another food rich in vitamin C, perfect for fighting flu, is pomegranate, which is three times more antioxidant than green tea and meets the daily requirement of folic acid. Pomegranate boosts the immune system and relieves fever, sore throat and ear infection.
Vitamin A-rich foods should not be forgotten either, as they are obtained directly from foods of animal origin such as liver, eggs and small oily fish such as sardines or anchovies. For those who prefer a plant-based diet, a vitamin A precursor can be obtained by eating foods rich in beta-carotene, which the body converts into vitamin A, carrots, blueberries, strawberries and green leafy vegetables.
Pumpkin's beta-carotene content, which is converted into vitamin A, strengthens the immune system, which helps to prevent respiratory diseases.
Zinc deficiency is associated with an increased number of flu episodes during the winter, but if you are already ill, zinc can alleviate symptoms and speed recovery by promoting the regeneration of the respiratory mucosa.
This trace element is found in sufficient quantities in foods such as pulses (dried beans, chickpeas and lentils); wheat germ, brewer's yeast and whole grains; nuts such as walnuts, almonds and hazelnuts; vegetables such as asparagus, borage and aubergines; eggs, mussels and sardines; as well as lean meats (lamb, liver, etc.).
There are many micronutrients (vitamins and minerals) that contribute to the normal functioning of the immune system, such as copper, folates, iron, selenium, vitamins A, B12, B6, C, D and zinc, which are present in nuts.
In addition to the consumption of certain foods, the agency Europa Press cites a study by Yale University in the United States, published in the magazine Science ImmunologyThe study found that a diet high in fat and low in carbohydrates helps to fight the flu virus better. For this diet we have olive oil, gazpacho, wholemeal bread with olive oil and ham for dinner, or dressing vegetables with olive oil. Annals of Clinical and Translational Neurology, researchers have observed that olive oil consumption protects memory and learning ability and reduces the formation of beta-amyloid plaques and neurofibrillary tangles in the brain, classic markers of Alzheimer's disease. "We found that olive oil reduces inflammation in the brain, but more importantly, it activates the process of autophagy, the process by which cells break down and eliminate intracellular waste and toxins," explained Domenico Praticò, a professor in the Department of Pharmacy and Microbiology at Yale University.
We have to add that all this is of little use if we don't exercise every day, go to bed very early and get up before the sun and add a short nap.
This text may be reproduced provided that PROA is credited as the original source.
José Antonio Rodríguez Piedrabuena
Specialist in psychiatry, management training, group and couple therapies.