Does Your Job Involve Sitting Inside All Day?

Does your job involve sitting inside all day (and maybe night?) Have you spent years on a weight gain-weight-loss-weight-gain roller coaster?

Could lack of sunlight be a contributing factor? My simple answer to that is “yes, most definitely”.

Without sufficient vitamin D, AKA vitamin “daylight”, your body thinks you are hibernating.

It thinks winter is coming.

So what does it instinctively do as a response?

It slows down the metabolism, encouraging you to eat more, and store lots of fat to help you to “see through the winter”.

Even when it’s not winter!

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Energy Enhancing Raw Cauliflower Rice Salad

Say what? You want me to eat RAW cauliflower Audra?!! I sure do, because when it’s raw, it’s wonderful nutritional benefits become even more pronounced.

Being part of the cruciferous family, it helps with detoxification, which, if you’re struggling to lose weight whilst working 24/7 can be super helpful.  This is because toxins create chemical stress in the body, leading to raised levels of the stress hormone, cortisol.

Sadly, high cortisol levels increase body fat, especially around the belly or torso region, as it wants to protect your organs from any impending “danger” brought on by stress.

When we eat too much processed food (which is full of manufactured chemicals), the liver also has to work harder to filter out these toxins, which can lead to cellular damage.

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Gut Loving Energising Smoothie

Do you experience gut discomfort and lack energy?

Yeah I know. It’s a bit of a silly question as most shift workers do.

This is due mostly to something called circadian misalignment, which is just a fancy way to describe eating out of sync to our natural body clock.

That being said, it’s not just about food timing.

When we’re tired we don’t always make the healthiest of food choices because let’s face it. It’s really hard to muster up the strength to whip up a culinary delight when we can barely keep our eyes open from exhaustion!

This ends up being a bit of a Catch-22 because it contributes to an even further lack of energy due to insufficient nutrients needed for energy production on a cellular level. 

This leads to a disruption in the regulation of the nervous system. In other words, makes us feel even more tired, anxious and frazzled!

The good news is, I’ve got a “can’t-be-bothered-to-make-anything-fancy” smoothie recipe that is not only quick to make, but will supply your body with a wonderful assortment of nutrients to give you more zing.

The apple cider vinegar and ginger in this smoothie will also help to settle an anxious tummy.

What’s In It?

100g blueberries (preferably organic)
250ml almond milk (or milk of your choice)
1 orange – juice and zest
2cm piece of fresh ginger
1 tsp ground turmeric
1/2 tbsp raw apple cider vinegar
1 tbsp coconut oil
a pinch of freshly ground black pepper

How To Make It?

Throw everything into a blender and blitz until smooth.

Drink immediately or pop into a chilled thermos to take into work and enjoy whilst on shift.

Note: you’ll need to give the smoothie a good shake once it’s been in the fridge for a while as the coconut oil will harden slightly.

Audra x

References:
.

Antunes, L, Levandovski, R, Dantas, G, Gaumo, W & Hidalgo, M 2010, ‘Obesity and shift work: Chronobiological aspects’, Nutrition Research Review, vol. 23, no. 1, pp. 155-168.

Kanarek, R 1997, ‘Psychological effects of snacks and altered meal frequency’, British Journal of Nutrition, vol. 77, pp. S105-S120.

Nor, A, Norsham, J, Nur, T, Sahar, A, Srijit, D & Effendy N 2020, ‘Consequences of circadian disruption in shift workers on chrononutrition and their psychosocial well-being’, International Journal of Environmental Research and Public Health, vol. 17, no. 6, pp. 1-17.

Is Your Waist Circumference Sabotaging Your Immune System?

This week I’m talking about something called Central Adiposity, or the more fancy term being “Belly Fat”.

Why is this important?  

Well, just like high blood pressure, obesity has an inflammatory component which means it can interfere with the immune response and vice versa.

In a review published in the Proceedings of the Nutrition Society (2012), researchers stated:

Obesity, like other states of malnutrition, is known to impair the immune function, altering leukocyte counts as well as cell-mediated immune responses. In addition, evidence has arisen that an altered immune function contributes to the pathogenesis of obesity. 

When we’re carrying extra weight, especially around the middle, it shifts our biology out of balance because fat cells release pro-inflammatory proteins called cytokines.

In other words, fat cells are a living breathing thing. They’re not stagnant that just sit there and do nothing!

They’re actually endocrine cells because of their ability to secrete hormones and influence cells in other parts of the body, that in many cases, can lead to further weight gain.

Sorry, not exactly the rosiest of scenarios but it’s important that I tell it as it is!

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Reducing High Blood Pressure to Support the Immune System.

Last week I chatted briefly about a condition called metabolic syndrome (MetS), and how it’s inflammatory effects can alter the normal functioning of lymphatic tissues involved in the immune response.

Now there are 5 risk factors that fall under the banner of metabolic syndrome, but in today’s post, I’m going to concentrate on High Blood Pressure, also known as hypertension.

First and foremost, something to keep in mind is that high blood pressure is an inflammatory disease that impairs immune function.  That being said, a compromised immune system also leads to inflammation, so it works both ways.

When the immune response becomes dysregulated, it causes the sympathetic nervous system (a fancy way to describe our ‘fight or flight’ stress response), to go into overdrive. This raises our heart rate and blood pressure (which is fine in the short term), but over the long-term, can lead to oxidative damage causing arterial stiffening and hardening of the arteries.

Picture a rusty pipe and this is pretty much what oxidative damage does to our inner piping, so definitely something we want to avoid!

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