immune support Archives - Alison Tehan Nutrition

Tumeric and Ginger Tonic Smoothie

June 2, 2025

bloating, detox, immune support, inflammation, skin gut connection, Vitamins

This anitiflammatory and immune tonic smoothie is great for when you're feeling unwell or becoming unwell especially in the Winter and cooler months as the cold and flu season kick in. This drink provides plenty of ingredients that lower inflammation and provide your body with vitamin C, digestive enzymes, healthy fats and protein. Its easy to digest and tastes delicious 1/2 cup pineapple 1 tsp grated ginger 1 tsp fresh grated tumeric 1 pinch of black pepper 1 tbsp chia seeds 1 scoop collagen 1 tbsp shredded coconut 1/2 cup milk of your choice Blend all ingredients together and enjoy ...

antiinflammatory immune tonic plant based

How do I know if I am in Perimenopause?

September 23, 2024

anxiety, bloating, coeliac, cold water therapy, depression, detox, Exercise, Health, hormone balance, immune support, inflammation, menopause, perimenopause

How do I know I am in Perimenopause Perimenopause is a natural part of a woman’s life. It’s the stage before your final period (menopause) when your body is transitioning to the end of its reproductive years. The age of onset can vary and can start anywhere between 35 years old and 45 years old. This is when women will start to notice changes in their cycles and hormonal health overall. Perimenopause can last from two to 10 years leading up to menopause when your body is transitioning to the end of its reproductive years. It can be a time that your body lets you know you need to start paying attention. It is the time when symptoms are most likely to occur, but know they are...

menopause perimenopause women's hormones womens health

vitamin d, immunity, energy, inflammation, gut health

How optimal Vitamin D levels can transform your health

August 5, 2024

anxiety, depression, good mood, gut dysbiosis, Gut Health, Health, hormone balance, immune support, inflammation, menopause, Motivation, Nutrition, perimenopause, Uncategorized, Vitamins, weight loss

Its that time of year when it's important to consider your vitamin D levels and ensure they are at an optimal level. Many people start to feel off balance with a low mood and susceptible to every bug circulating. Often, low vitamin D levels are the reason, something I frequently witness in my clinic Vitamin D is essential for several critical aspects of our well-being, including immune function, mood regulation, energy levels, gut health, and thyroid function. It is often referred to as the “sunshine vitamin”, as it is created in our skin in response to sunlight exposure. During winter, shorter days and wearing more layers mean less skin exposure to sunlight, leading to lower Vitamin D production and storage. Here are some surprising benefits of Vitamin...

The missing nutrient for a healthy perimenopause and menopause transition?

July 19, 2024

bloating, detox, fibre, food intolerance, good mood, Gut Health, gut-mind connection, Health, hormone balance, immune support, inflammation, Lifestyle, menopause, Nutrition, perimenopause, Uncategorized, weight loss

While we hear a lot about the importance of dietary protein for women during the perimenopause and menopause transition I would argue that adequate fibre in your diet is just as important. There are so many health benefits to eating more fibre, from aiding in weight management to reducing inflammation and supporting immune health. Here’s why ensuring an adequate fibre intake is essential: Weight management - foods rich in fibre are super dense and filling. This provides the feeling of satiety or satisfaction after a meal which means you will be less likely to overeat or snack. This can certainly help manage your weight during this phase of the life cycle Prevent constipation and symptoms of irritable bowel syndrome - constipation and bloating can increase during...

Perimenopause weight gain, what you need to know

March 25, 2024

bloating, Gut Health, Health, hormone balance, immune support, inflammation, menopause, Nutrition, perimenopause, weight loss

If you’re over 40 and you’ve started to gain weight without making any major lifestyle changes, you may wonder what’s going on with your body. It can be frustrating when you haven't changed your diet or exercise routine, but the kilos still find a way to creep in anyway. Sudden weight gain during perimenopause, however, isn’t unusual. It’s been estimated that the average weight increase experienced during perimenopause and menopause is around 2-5 kgs. This would have to be the most common complaint from women during perimenopause. Weight gain during your 40s is largely due to a decline in your metabolic rate as well as the hormonal change, in particular a reduction in estrogen. Estrogen keeps your body more insulin sensitive, and progesterone reduces inflammation. So...

body fat inflammation perimenopause perimenopause symptoms weight gain weight loss women over 40

Simple foods to support your mental health

October 16, 2023

anxiety, depression, good mood, gut dysbiosis, Gut Health, gut-mind connection, Health, hormone balance, immune support, inflammation, Lifestyle, Nutrition

For World Mental Health Day I think its important to remember that our diet is now a recognised modifiable factor in the prevention and treatment of mental illness. In fact the clinical guidelines for the treatment of mood disorders in Australia has described diet as an essential non negotiable factor for treatment. The dietary approach that's gained attention for its positive impact on mental health is the Mediterranean diet. Packed with nutrient-rich, brain-loving foods, this diet offers a delicious way to support your mood, cognition, and overall mental health Here are 7 easy foods that can help you get started on your journey to a happier, healthier mind. Walnuts: These brain-shaped nuts are a remarkable source of omega-3 fatty acids, which have been linked to reduced...

anxiety mood food

Benefits of Cold and Hot Water Therapy

June 1, 2023

anxiety, cold water therapy, Gut Health, gut-mind connection, hormone balance, immune support, inflammation, Uncategorized

Are you experiencing inflammation in your body, high blood sugar or carrying excess weight ? While this is not about nutrition, this is definitely something you want to read and understand as it is another tool in your kit for supporting your health that is simple and free and could change your life. When we expose our bodies to the stress of cold or heat, It's called "hometic stress," but it's actually a good thing. This type of stress, which includes activities like taking cold showers or enjoying heat exposure, works wonders for our health. Science calls this process "hormesis," and it's like a secret superpower that helps us thrive. I'm sure you've noticed the recent craze around ice baths and cold plunges. I've delved into the...

cold water therapy Health hometic stress inflammation lifestyle

The best foods to eat during perimenopause

February 21, 2023

bloating, depression, Gut Health, Health, hormone balance, immune support, inflammation, liver support, Nutrition, Uncategorized, weight loss

Perimenopause is also known as second puberty – it is a time of major transition and hormone recalibration. Some days you may not recognise yourself and feel like you have no control of your body or mood regardless of what you do and it can feel like you are riding a rollercoaster. During perimenopause, the declining levels of progesterone and up and downs of oestrogen can cause a range of symptoms. As our sex hormone production lessens and we may experience physiological changes including weight gain, bloating and indigestion as blood sugar imbalances and digestive issues become common. This is why our diet can make such a difference during this time and why dietary habits may need adjustment to make the transition easier. This time is also referred...

Foods that fight inflammation

October 19, 2022

anxiety, bloating, depression, detox, good mood, gut dysbiosis, Gut Health, gut-mind connection, Health, hormone balance, immune support, inflammation, Nutrition, weight loss

The more we learn about the role that inflammation plays in overall health, the more we see that some of the best way we can reduce chronic inflammation are simple things we do every day such as food we eat. Inflammation is an essential process for protecting our body. Your immune system becomes activated when your body recognizes anything that is foreign—such as an invading bug, plant pollen, or chemical. This often triggers a process called inflammation. Intermittent bouts of inflammation protect our health but when inflammation becomes chronic, it can cause long term health issues. Symptoms of chronic inflammation can vary, and present differently in everyone but in general, they can include weight gain, achy joints, puffiness, muscle soreness, anxiety and low mood, bloating and brain...

What is causing my high cholesterol?

September 21, 2022

Exercise, fibre, good mood, Gut Health, Health, hormone balance, immune support, Lifestyle, liver cleanse, liver detox, liver support, Nutrition, weight loss

Cholesterol is a topic that causes so much confusion when it comes to our health. Cholesterol is necessary in our body as it helps to build our sex hormones – estrogen, testosterone and progesterone, vitamin D and is essential for our cell membrane health and bile production. When our levels of cholesterol are tested the standard blood tests will usually include Total Cholesterol HDL LDL Triglycerides LDL cholesterol is sometimes called “bad” cholesterol because too much of it can cause fatty deposits to build up inside the walls of our arteries, restricting blood flow to the heart and brain. HDL cholesterol helps to remove the LDL cholesterol from your bloodstream which is why it’s often referred to as “good” cholesterol. Triglycerides are a type of fat in the blood, used...

immune support

INSTAGRAM:

ali_tehan_nutritionist