Month: July 2024

Post-infection fatigue can be a debilitating aftermath of an infection, leaving you feeling drained and exhausted long after other symptoms have subsided. This condition can significantly impact daily life, making even simple tasks seem insurmountable. Fortunately, certain nutrients play a crucial role in supporting the body’s recovery process and can help alleviate the symptoms and support a more robust immune response. Here’s an in-depth look at the essential nutrients that can aid in a faster and more effective recovery, as well as prevention.

1. Vitamin C

Vitamin C is well-known for its immune-boosting properties, but its role in combating post-infection fatigue is equally vital. It helps reduce oxidative stress and supports the adrenal glands, which may be taxed during and after an infection. High levels of Vitamin C can also enhance the production of energy at the cellular level, thereby reducing feelings of lethargy and fatigue. Citrus fruits, strawberries, kiwifruit, capsicum, and leafy greens are excellent sources of Vitamin C.

2. B Vitamins

The B vitamin complex, particularly B12 and B6, is crucial for energy production and the proper functioning of the nervous system. These vitamins help convert food into ATP (adenosine triphosphate), the form of energy that cells use. They also play a key role in the synthesis of neurotransmitters that help regulate mood and sleep patterns, which can be disrupted for a time, post-infection. Incorporating a wide variety of real food including eggs and grass-fed meats can help maintain these essential vitamin levels.

3. Magnesium

Magnesium is another critical nutrient that supports muscle and nerve function, both of which can be compromised during a prolonged recovery from an illness. It helps relax muscles and reduces the feeling of fatigue by supporting energy production and mitochondrial function. Foods rich in magnesium include nuts, seeds, and leafy green vegetables.

4. Omega-3 Fatty Acids

Omega-3 fatty acids are known for their anti-inflammatory properties, which are essential in combating the inflammation often associated with infections and their aftermath. They also contribute to the health of nerve cells, helping to improve cognitive function and mood, factors often affected in post-infection states. Oily fish like wild-caught salmon and sardines, as well as flaxseeds and walnuts, are great sources of omega-3s.

5. Coenzyme Q10 (CoQ10)

CoQ10 plays a role in energy production within the mitochondria, the powerhouse of the cell, making it an important nutrient for combating fatigue. It also acts as an antioxidant, helping to neutralise the free radicals that can accumulate during and after an infection. CoQ10 levels can be increased by eating fatty fish and organ meats.

6. Zinc

Zinc is crucial for maintaining a strong immune system and plays a role in cell division and cell growth, which are vital during the recovery phase of any illness. It also supports hormonal balance, which can be disrupted during extended periods of fatigue. Foods high in zinc include oysters and red meat, and there’s a small amount in eggs and seeds, like sunflower seeds.

Alongside a nutrient-dense way of eating, ensure adequate hydration and rest to support your body’s healing process. If symptoms persist, consider consulting with a healthcare provider to rule out other underlying conditions and to discuss the possibility of supplementation to address any specific nutrient insufficiencies or deficiencies. Remember, recovery is a journey, and each step towards nourishing your body is a step towards regaining your vitality.

It’s often said that the gut is our second brain, and this isn’t just a metaphor. The enteric nervous system, located in our gastrointestinal tract, is a complex system of about 100 million nerves that communicate directly with the brain. This remarkable connection is largely mediated through neurotransmitters, the chemical messengers typically associated with the brain. You might be surprised to learn that a significant amount of these neurotransmitters is actually produced in the gut, cementing exactly how important it is to have a well-functioning digestive system. Let’s dive deeper into the roles and impacts of these gut-derived neurotransmitters.

Serotonin: the mood regulator

Often dubbed the “happiness hormone,” serotonin plays a crucial role in helping to regulate mood and contentment. Intriguingly, up to 95% of the body’s serotonin is produced in the gastrointestinal tract. The cells lining the gut’s walls manufacture serotonin in response to signals of food intake which is then used to regulate intestinal movements. But serotonin’s influence goes beyond digestion; it impacts emotions, mood, and even sleep. This substantial production in the gut highlights the direct influence your gut health has on your mental and emotional wellbeing.

Dopamine: the reward and pleasure neurotransmitter

Dopamine is another neurotransmitter that’s traditionally linked with the brain’s pleasure, motivation and reward centres. It motivates us to seek out experiences like food and social interactions. While most of the body’s dopamine is produced in the brain, a smaller yet significant amount is produced in the gut. This dopamine can influence local intestinal movements and function but also communicates back to the brain, affecting our overall sense of wellbeing and motivation.

GABA: calming the nervous system

Gamma-aminobutyric acid (GABA) is primarily known for its calming effects on the nervous system, helping to reduce feelings of anxiety and stress. The gut is also a site for GABA production, where it plays a role in modulating gut activity and its flow of contents. It’s fascinating to consider how the calming effects of GABA might not just influence our brain but also our gut activity, possibly providing a feedback mechanism that affects our overall calmness and stress levels.

The implications of gut-produced neurotransmitters

The fact that our gut manufactures these critical neurotransmitters opens up new avenues for understanding and treating a variety of states and disorders, from depression and anxiety to irritable bowel syndrome and Parkinson’s disease. It also underscores the importance of gut health, not just for digestive wellness but for maintaining mental and emotional health.

What we eat literally becomes part of us, playing a pivotal role in supporting the production of these neurotransmitters as well as countless other factors that contribute to how we look and feel each day. A way of eating rich in whole real foods fermented foods, fibre, and essential nutrients can help cultivate an environment where these neurotransmitters can thrive and supportively influence both gut and brain health.