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"They say 'sharing is caring" Shared by Dr Santino Atem

so please find below from my colleagues (Complementary Therapies at Foundation House) - I hope those who will read it would take home 1 or 2 ideas to help them improve their and the lives of the loved ones.

Healthy Digestion underpins the ability of the body to mount a strong immune response when needed ________________________________________

The following suggestions are based on principles of Traditional Chinese Medicine and Naturopathic Medicine - to support digestion and maximise nutrient absorption.

Enjoy what you eat - be creative with food - colour, presentation, variety… Eat comfortably and slowly - create a pleasant space to eat, turn off the TV, sit comfortably and if you are working, step away from your desk to eat. Chew well – The digestive process starts in the mouth with chewing our foods properly and not rushing. Eat naturally fermented foods - aids digestion and promotes gut health - miso, natural yoghurt, kimchi, sauerkraut… Eat less cold or raw food - digestion is most efficient when food is warm or room temperature. Cold foods are harder to digest. Avoid ‘digestion depleters’ - greasy, overly spicy and sweet foods, smoking and excess alcohol… Eat and drink at different times - Whilst a small glass of warm liquid – herbal tea or miso soup – before a meal can stimulate digestion, drinking excessively with meals can be detrimental to digestion Change cooking styles to reflect the seasons – light meals and stir-fries in summer, slow-cooked soups and stews in winter Have regular mealtimes – the body responds well to regularity. Eat bigger meals earlier in the day and allow 2-3 hours after dinner before going to bed. Exercise regularly - including getting outdoors in nature and into the sunshine. This can also help regulate the nervous system during times of increased stress and periods of sitting.

Foods to support immune function ________________________________________ ALL vegetables and fruits are SUPER!!! Aim to increase these particular F&V daily to provide zinc, antioxidants and vitamin C - known supporters of the immune system. Foods high in Vitamin C include broccoli, tomatoes, capsicum, oranges, lemons, limes, berries, parsley, apple cider vinegar and kiwifruit. Try to include foods rich in Vitamin C with each meal. This list is just a few...ask your search engine for more. Rich food sources of Zinc include oysters and other seafood, meat, chicken, dried beans and nuts. Antioxidant-rich foods include all types of berries, green tea, beans and lentils, red cabbage, kale, Molokhia, dark chocolate. Garlic: “Where you find garlic, you find good health ~ Spanish proverb. There are many ways to enjoy garlic including; in a dip with avocado, salt & pepper and lime or lemon juice - enjoy with carrot, celery or zucchini sticks or have with crackers. Add extra to soups, stews, tabbouleh, adis, shorba, ful medames, pasta sauce, curries…it is very versatile!! Oxymel of Garlic recipe ________________________________________ This recipe makes a delicious salad dressing as well as an effective remedy. The quantities aren’t critical, you can adjust any of them according to your tastes and needs. Take in a teaspoon or dessertspoon doses as necessary for sore throats, colds, coughs, ‘flu etc.

Ingredients: 30 gm (about 10 cloves) garlic bulb (Allium sativum) 4 Gm (1 heaped tsp) fennel seeds (Foeniculum vulgare) 4gm (1 heaped tsp) caraway seeds (Carum carvi) 100 ml apple cider vinegar 40 ml (about 2 tbsp.) honey

Method 1: (for a mild garlic taste and effect) Gently warm seeds in vinegar without boiling for a few minutes. Remove from heat. Add the peeled and crushed garlic. Strain and add honey. Warm to combine if necessary.

Method 2: (for a very strong garlic taste and effect) Gently warm seeds in vinegar without boiling for a few minutes, then strain. Add honey and warm water to combine. Peel and crush garlic and place in a jar. Pour the warm honey and vinegar mixture over the garlic and steep.

Method 3: (for a milder garlic taste but strong effect) Steep herbs in warmed vinegar and set aside for 7-14 days. Strain, press and add melted honey. Simmer at very low heat until thickened if a syrupy consistency is desired.

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