By Drew Mulvey MS, CDN
It is the month of June and that means the first official day of summer is upon us! It’s time for us to spend more time outdoors, have family picnics and BBQs, and when the quarantine has lifted, get some much-needed beach time. When I think of June I think of Farmer’s Markets. Although it may look a little different this year, there is still an abundance of produce that can be enjoyed. Check out all the health benefits the environment and its produce offer to our body during this transition of the seasons!
Sunlight
To me, there is nothing better than going out on my porch, the lawn, or even the beach and soaking up a little of this natural nutrient. Why is this so important during this time? This vitamin plays a large role in supporting the immune system by stimulating the production of white blood cells and protecting the individual from acquiring an infection.1 It also acts as a natural antioxidant due to its ability to decrease the production of inflammatory proteins, also known as cytokines, such as TNF-alpha and IL-6, that have been linked with several diseases, particularly autoimmunity.2 Vitamin D is also directly responsible for the uptake of calcium, a much-needed mineral not only for bone density but for muscle contraction and nerve conduction.1 The RDA for men and women between the ages of 19-50 is about 600 IUs. When an individual is deficient, a typical therapeutic dose of Vitamin D can range between 4,000 IUs to 10,000 IUs daily dependent on how depleted they are.3 (Note: The Tolerable Upper Limit is set at 4,000 IUs. It is strongly advised to be under the supervision of a licensed professional when taking higher dosages.) When sunlight hits our skin there is a chemical reaction that stimulates the production of 25(OH)D or vitamin D3. Did you know that 30 minutes in the sun can produce upwards of 10,000 to 20,000 IUs of Vitamin D?4 Sunscreen can work against us in this respect as it blocks the production of this essential nutrient. I would still be careful but instead of slathering on the sunscreen immediately, let your skin be exposed directly to the sun for 15-30 minutes to get your daily dose.
Beach
Touching your feet to the ground can have a beneficial effect on your health. Direct contact with anything in nature is better known as grounding or earthing. Grounding/earthing may be responsible for improving a sense of well-being and decreasing inflammation. In one particular study assessing the effects of earthing on subjects with Delayed Onset of Muscle Soreness (DOMS). Inflammatory proteins such as neutrophils and the amount of cell-damaging Reactive Oxygen Species (ROS) were decreased in the grounded subjects, ultimately accelerating recovery.5 At the beach, your body is in direct contact with natural elements from the sand and ocean, working in your favor.
What else is beneficial about the beach? The saltwater. Do you ever get that high or that burst of energy when you get out of the saltwater? This adds an additional “earthing” component being in direct contact with nature and natural water. As the authors hypothesized in a recent review on earthing, the benefits may come from the ability of the earth to transfer mobile electrons through the body, acting as a natural antioxidant and neutralizing reactive oxygen species. This is attributed to the body’s ability to transfer electrons through a semiconductor network better known as “the living matrix.”5As mentioned in this study, your body is a redox (reduction-oxidation reactions) which requires the absorption and donation of these electrons for essential processes, such as those which contribute to immunity. The salt may just be an extra component contributing to this to further promote the reduction of inflammation and improve mood!
Sports
Now that the gyms are closed and the weather is nice, it is time for some more outdoor activities such as kayaking, cycling, running, hiking, etc. It is important with the warm weather that you replenish properly, especially after long intense bouts of exercise. Here are some of the basics on how and what to refuel your body with.
Electrolytes
When you sweat or you are exerting extra energy to getting up the last hill, this has a direct effect on the balance of electrolytes in your body, particularly sodium and potassium. These are important not only for muscle function and prevention of cramping, but for cognition and neural function. Have you ever sweat and found that it has a somewhat salty taste? There is a reason for this. You are losing sodium molecules directly through your sweat. This loss of sodium needs to be replenished quickly when one is exercising for a long period of time. If not, one runs the risk of cramping, dizziness, or even more fatal, hyponatremic encephalopathy, or the swelling of brain cells that can lead to brain damage.6 This is where the advent of Gatorade came from. This was made for the college football team, the Florida Gators (hence Gatorade), to directly replenish the electrolytes that had been lost in their sweat after hours of training in high-temperature conditions. Potassium and magnesium are also of importance as any stressor placed on the body can offset the intra- and extracellular balance of these two electrolytes.7 If one does not replete these properly, muscle cramping and fatigue can start to set in. I suggest on those long bike rides, hikes, and other outdoor activities to have a source of electrolytes on hand, particularly natural sources. Drop-in a tablet of NUUN which is made from all-natural ingredients, throw some pink Himalayan sea salt and maple syrup or molasses into your water, use watermelon or coconut water and replenish with snacks high in sodium and potassium such as potatoes, bananas, and avocado with a dash of sea salt.
Protein
This macronutrient is essential for maintaining muscle mass and repairing damaged muscle. Opt for clean sources of protein such as organic grass-fed beef and dairy, pasture-raised eggs, and poultry wild-caught fatty fish such as cod or salmon. Trying to decrease your animal protein intake? Try plant-based sources such as seeds (pumpkin, hemp, chia, and flax), lentils, beans, whole grains such as quinoa and amaranth, and organic soy.
Carbohydrates
Simple carbohydrates in whole food forms such as maple syrup, honey, and molasses are excellent for repleting the body’s natural energy stores after long bouts of exercise. Other great sources of carbohydrates include mangos, sweet potatoes, oats, bananas, pineapple, and dates.
Chocolate and Beets
Both of these are full of antioxidant compounds such as flavanols. These particular foods are high in the amino acid arginine. This AA is responsible for the generation of nitric oxide, a potent vasodilator, or vein expander. This accelerates the delivery of blood and nutrients to muscles and organs which may accelerate post-workout recovery.
For more information on post-workout nutrition, refer to my former blog post “Nutrients for Post-Workout Recovery”
https://www.redeeminglifenutrition.com/blog/nutrients-for-post-workout-nutrition.
Seasonal Foods
Eating seasonally can have a beneficial impact on our health, and particularly our health. Why is that? The nutrient content is much greater! Each have their own set of health benefits that can contribute to better vitality and well-being. Did you know you can use food as medicine? It is quite true! Here are some of the fruits and vegetables to be sure to add to your picnic or barbeque tables this month.
Strawberries
The strawberry fields are ripe for the picking and some of nature’s gems. They are lower in sugar than blueberries which makes them ideal for those trying to follow a lower sugar diet and those with blood sugar issues adhering to a low GI/GL diet. Berries, in general, contain a wide array of antioxidants, particularly flavonoids, which are beneficial for insulin sensitivity, and cancer. They get their red color from a pigment known as lutein. This compound is not only beneficial for the eyes but can add further protection from the damaging effects of the sun’s rays! 8
Apricots
These are not only good as dried treats in trail mixes but the whole fruit delivers several nutritional benefits. Apricots are an excellent source of vitamin A, particularly beta carotene which is essential for eye health and glowing hair, skin, and nails. These little orange gems also contain Vitamins C, E and K for extra antioxidant protection (particularly of lipid membranes) and bone health, along with potassium and fiber to prevent muscle cramping and act as fuel for beneficial bacteria in the gut.8
Asparagus
This is one great veggie that you can add to the grill. Asparagus is one of the only foods that are a natural source of glutathione, the body’s natural antioxidant. This alone may help with better detoxification and the ability to lower negative inflammation. This is also an excellent source of prebiotic fibers, particularly fructooligosaccharides, which help to feed and diversify beneficial microorganisms in the gut responsible for 80% of our immunity.8
Peas
This goes together like peas and carrots for the month of June. Peas are not only great in a soup or in an Asian stir fry but can add a little extra nutrition to those summer dishes. Peas are an excellent source of protein and are often used in the form of protein powders. They are a bit on the starchier end but possess a decent amount of fiber which may help improve immunity by feeding beneficial bacteria in the gut. This type of fiber may also help with lowering blood cholesterol levels and improving glucose metabolism. By nature, they are green, meaning they contain a good amount of magnesium to calm those nerves and help with liver detoxification, as this is at the center of every chlorophyll atom, the compound responsible for giving plants that green pigment. Peas are also an excellent source of carotenoids, particularly lutein and xanthinin, B vitamins such as B6 and Folate to aid in methylation pathways particularly important for brain health, and zinc to support immunity and digestion of proteins.8
Nettles
These are some very interesting looking plants, but they offer a vast array of benefits! They are considered a bitter herb that helps with the production of hydrochloric acid and promotes better digestion. Nettles are also particularly beneficial for hormones. According to TCM principles, many different ailments, including hormone imbalances, stem from a cold and damp environment.9 In a recent systematic review, nettles were one the main herbs used in the treatment of oligomenorrhea (long, heavy periods) and amenorrhea (the absence of a menses over the period of 4 months). This may be attributed to it’s warm, drying properties which would line up with TCM principles.10 Enjoy them in a tea served over ice.
Other fruits and veggies that are in season include; Fruits: kiwi, cantaloupe, cherries, mangoes, raspberry, currant, plums, tomatoes, and gooseberries; Veggies: carrots, cucumber, celery, dandelion, rhubarb, radish (my personal favorite!), green beans, lettuce and early potatoes.11
References:
1. Zimmerman, M. Burgerstein’s Handbook of Nutrition: Micronutrients in the Prevention and Therapy of Disease. Thieme.
2. Smith EM, Tangpricha V. DRIVING UP THE DOSE: IMPLICATIONS FOR HIGH-DOSE VITAMIN D THERAPY. Endocr Pract. 2015;21(10):1178‐1180. doi:10.4158/EP15899.CO
3. Vitamin D. National Institutes of Health Website. Updated March 24, 2020. https://ods.od.nih.gov/factsheets/VitaminD-health%20Professional/. Accessed May 27, 2020.
4. Cicarma, E. Sun and Sun Beds: Inducers of Vitamin D and Skin Cancer. International Journal of Cancer Research and Treatment. 2009. 20(9):3495-500. Article retrieved from http://ar.iiarjournals.org/content/29/9/3495.long.
5. Oschman JL, Chevalier G, Brown R. The effects of grounding (earthing) on inflammation, the immune response, wound healing, and prevention and treatment of chronic inflammatory and autoimmune diseases. J Inflamm Res. 2015;8:83‐96. Published 2015 Mar 24. doi:10.2147/JIR.S69656
6. Krats, A et. al. Effect of Marathon Running on Hematologic and Biochemical Laboratory Parameters, Including Cardiac Markers. American Journal of Clinical Pathology. 2002. 118: 856-853. Article accessed from
7. Moss, J. (2015, June) The true nature of chronic illness: the key to rational nutritional assessment. Powerpoint presented in University of Bridgeport Assessment of Nutrition, Bridgeport, CT.
8. Reinhard, T. Super Foods: The Healthiest Foods on the Planet. 2nd Edition. Firefly Books. Buffalo, New York. 2014.
9. Pitchford, P. Healing with Whole Foods. North Atlantic Books. Berkeley, CA. 1993.
10. Moini Jazani A, Hamdi K, Tansaz M, et al. Herbal Medicine for Oligomenorrhea and Amenorrhea: A Systematic Review of Ancient and Conventional Medicine. Biomed Res Int. 2018;2018:3052768. Published 2018 Mar 18. doi:10.1155/2018/3052768
11. Magni, P. Fruits and Veggies in Season By Month: June. Lifegate Website. https://www.lifegate.com/people/lifestyle/june-groceries. Access May 21, 2020.
