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Our 40’s are the perfect time for us to focus on our health. Quite often, our bodies are shouting at us to look after ourselves, as it’s a time when niggling health issues can start to come to the fore!

Maybe you’re feeling fatigued, bloated and low, or you’ve noticed your waistline expanding even though you’re exercising and eating the same things.

Maybe your IBS symptoms are getting you down, or you’ve been diagnosed with an autoimmune condition and you’re not sure how to support your health.

Maybe you’re going through perimenopause and you’re experiencing mood swings, energy dips, sleepless nights and weight gain, as well as hot flushes. Maybe you are postmenopause and you’re still getting these symptoms.

By using a functional medicine approach, I can support you in finding the root cause and underlying imbalances contributing to your unique health concerns and symptoms. I recommend diet and lifestyle changes, laboratory testing and nutritional supplements where appropriate for you. Working with you at whatever level you need.

I have a key interest in female hormones, thyroid and adrenal health, digestive health and autoimmune conditions. And as a fellow ‘woman of a certain age’, this puts me in a unique position to help you make fundamental improvements to your health and wellbeing.

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In my last post, we spoke about the importance of zinc for immune function. Today, here’s a list of some of the most common zinc-rich foods.

Bio-availability of zinc is something to consider. This essentially means how well the zinc is absorbed in the body.

🍤 Animal sources of zinc tend to be the most bio-available ie meat, poultry, seafood, eggs, cheese, and yoghurt.

🌰 Plant sources of zinc tend to be less bio-available. This is because of substances called phytates which can reduce the absorption of zinc from food. This includes legumes, wholegrains and some nuts and seeds.

As always, it's a good idea to get a variety of food in to benefit from nutrients.

Other things that will impact on the absorption of zinc include zinc-depleted soils (especially non-organic soils) and a diet high in sugar or alcohol.

So here’s a list of 10 common zinc-rich foods:

1. Oysters. Whilst these are perceived as a luxury (and they’re difficult to find at the moment), it has to be said that they are by far one of the best sources of zinc.
2. Beef
3. Crab
4. Chicken (especially dark meat)
5 Pork Chop
6. Baked Beans (so easy to make your own)
7. Pumpkin Seeds
8. Natural organic unsweetened yoghurt
9. Cashews
10. Chickpeas

Ways to increase your zinc quota by meal:

Breakfast: A portion of unsweetened natural yoghurt with a topping of 1 tbsp each of pumpkin seeds and cashews.

Lunch: Let’s go basic! A slice of wholemeal seeded bread (organic if possible), with some sugar-free (ideally organic or homemade) baked beans and a matchbox sized topping of grated cheese.

Dinner: A beef or chicken stir fry, topped with some roasted cashews or sesame seeds, and plenty of colourful vegetables such as peppers, mange tout, spinach, tenderstem broccoli.

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A Vitamin C rich zingy drink recipe. Keep hydrated and vitamin C'd up whilst staying at home. ...

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Alexis Prior
07909 732017

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