Blog seventeen - Kitchen Remedies - The forgotten secrets for our medicine cabinet.

We’ve all heard the saying “you are what you eat,” and in many ways food truly can be medicine. Traditional healers and modern researchers recognise that common foods from your local market, fridge, or home garden can nourish and heal. For centuries, cultures like Traditional Chinese Medicine (TCM) have prescribed kitchen staples like ginger for a cold, and garlic for infections, as remedies. “Millions of intelligent people over many centuries needed plants to survive,” notes renowned herbalist Simon Mills, who emphasises learning and sharing these old healing skills herbalreality.com. Now, science is catching up to this wisdom. In this post, we’ll explore how everyday foods support four key systems of the body:

• Immune system – defending us from illness

• Digestive system – extracting nutrients and housing our gut microbiome

• Hormonal balance – regulating metabolism, reproduction, and more

• Nervous system & stress response – helping us stay calm and resilient

Blending credible science with herbal and TCM insights, we’ll highlight specific foods (like garlic, leafy greens, berries, ginger, pumpkin seeds, fresh herbs, fermented foods, and even grass-fed meats), the nutrients or compounds they offer, and how those benefit your body. Finally, you’ll find a handy summary table of foods and their benefits, and some encouragement to explore your kitchen and garden as sources of healing and nourishment before reaching for the ibuprofen, or paracetamol.

Immune system support: Defenders you’ve probably got in your pantry

A strong immune system is your body’s armor against infections. While no single food is a magic cure, a diet rich in immune-boosting nutrients helps your body fend off viruses and bacteria. Many “superfoods” for immunity are probably already in your pantry or garden, including berries, garlic, and spices. Modern nutrition confirms their benefits, and herbal traditions have long used them to “let food be thy medicine.” Here are some top kitchen defenders for immunity:

• Garlic (Allium sativum): Known as “nature’s antibiotic,” garlic is a powerhouse for immune support. It contains allicin, a sulfur compound with potent antimicrobial properties. In fact, research shows allicin is so powerful that garlic vapor can kill harmful bacteria, including drug-resistant strains, in the lungs pmc.ncbi.nlm.nih.gov. Simon Mills points out that even the compounds you exhale after eating garlic can help eliminate pathogens tiktok.com. In TCM, garlic (Da Suan) is said to “detoxify and tonify yang,” meaning it warms the body and dispels toxins. It’s used to strengthen immunity, kill parasites, reduce inflammation, and even support heart health sitcm.edu.au. Tip: Use fresh raw garlic for maximum allicin, mince it into salad dressings or dips, or try a raw garlic honey tonic – and remember that a little goes a long way (both for health and flavor!).

• Berries: These sweet, colorful fruits (like blueberries, strawberries, and blackberries) are bite-sized immune boosters. Berries are packed with vitamin C and flavonoid antioxidants which help neutralise free radicals and reduce inflammation. A serving of berries can provide a significant dose of vitamin C to support white blood cells. Research has noted that eating berries can improve the profile of circulating inflammatory markers and increase antioxidant capacity in the body sciencedirect.com. In practical terms, this means berries help lower chronic inflammation and oxidative stress, giving your immune cells an advantage.

• Leafy Greens: Dark leafy greens like spinach, kale, collards, and broccoli are among the most nutrient-dense foods on the planet. They brim with vitamins A, C, and K, plus minerals like iron and magnesium, and gut-friendly fiber. For immunity, vitamin C and beta-carotene (which converts to vitamin A) are crucial – they support the production and function of white blood cells. Just one cup of raw kale, for example, provides over 100% of the daily vitamin A and 70% of vitamin C. According to nutrition experts, “dark leafy greens such as spinach, kale and collard greens have high levels of vitamin C along with antioxidants and beta carotene, all of which help fight infection” brownhealth.org. These greens also promote a healthy gut microbiome (important for immune regulation) and contain compounds that lower inflammation. For a simple immune-boosting meal, toss leafy greens into soups, sautées, or blend them into a “green smoothie” with fruit.

• Ginger & Turmeric: Spices do more than flavor your food – they can fire up your immune defenses. Ginger, commonly used in teas and curries, contains bioactive compounds that are anti-inflammatory and warming. TCM regards fresh ginger (Sheng Jiang) as a natural antibiotic and yang-warming food; it’s used to induce a healthy sweat to expel pathogens and to “fire up” the immune system in early colds sitcm.edu.au. Ginger also helps clear congestion and nausea. Turmeric, a golden spice, contains curcumin – a strong anti-inflammatory and antioxidant – which can modulate immune responses and has been studied for its role in relieving inflammatory conditions. Both ginger and turmeric have long histories in Ayurveda and TCM for fighting infection. Try a ginger-turmeric tea or add these spices generously to meals for an immune-friendly kick brownhealth.org.

• Fermented Foods: Your gut is a central command post for immunity – about 70% of immune cells reside there. Fermented foods like yogurt, kefir, sauerkraut, kimchi, and kombucha deliver beneficial probiotics (friendly bacteria) that train and balance your immune system. Exciting new research shows how powerful these foods can be. In one clinical trial, adults who ate a diet high in fermented foods for 10 weeks developed greater microbial diversity in their gut and significantly lower levels of 19 inflammatory proteins, including interleukin-6 (a marker linked to conditions like rheumatoid arthritis, type 2 diabetes, and chronic stress) med.stanford.edu. In other words, fermented foods helped calm inflammation and tuned up immune responses. Another review noted that fermented foods “enhance the immune system, improve gastrointestinal health, and lower the risk of developing inflammatory diseases” pmc.ncbi.nlm.nih.gov. To support your immunity, enjoy a serving of fermented food daily: a cup of live-culture yogurt (rich in probiotic cultures and vitamin D), a side of kimchi or pickles, or a glass of real kombucha.

• Fresh Herbs (Oregano, Thyme, Basil, etc.): Your herb garden can be an medicine cabinet in miniature. Culinary herbs are concentrated sources of phytochemicals that have antimicrobial and immune-modulating effects. For example, oregano and thyme contain thymol and carvacrol – compounds effective against microbes (ever had oregano oil for a sore throat?). Oregano (Niu Zhi) is used in TCM as a warming herb to treat fevers, respiratory issues and even heat stroke sitcm.edu.au. Thyme (Bai Li Xiang) is also a yang (warming) herb in TCM known to “tonify Qi” and clear mucus from the lungs, easing coughs sitcm.edu.au. Basil, beyond its delicious aroma, offers anti-inflammatory benefits (it’s high in eugenol and rosmarinic acid) and has a role in circulation and kidney support in TCM sitcm.edu.au. And let’s not forget sage and rosemary – both have antioxidant oils; sage is even associated with improved cognitive function in herbal lore. To harness herbs for immunity, use them liberally in cooking or as teas. A simple rosemary-garlic chicken or a cup of thyme tea can release these plant essential oils into your system. As Simon Mills writes, many herbs are “aromatic remedies” whose volatile oils have profound effects, from calming digestion to disinfecting the body herbalreality.com. So go ahead and spice up your food – it’s an easy (and tasty) immunity boost.

Digestive system: Healing the gut naturally

Your digestive system does the heavy lifting of breaking down food, absorbing nutrients, and eliminating waste. It’s also intimately linked to immunity and even mood. A healthy gut can mean better overall health, so how can we support our digestion naturally? Start by looking at your plate. Many common foods aid digestion, soothe the gut lining, and nourish your gut microbiome (the trillions of bacteria in your intestines). Simon Mills emphasizes that the liver and gut play a huge role in processing everything and even influence emotions and immunity: “Everything moves through the liver… It’s the gateway from digestion. It handles emotions, it handles the immune system” stevenbartlett.com. In other words, caring for your digestion has wide ripple effects. Here are some kitchen remedies for better gut health:

• Fiber-Rich Vegetables & Whole Foods: Dietary fiber is like a gentle broom for your intestines – it keeps things moving and feeds beneficial bacteria. High-fiber vegetables, fruits, whole grains, nuts, and seeds can prevent constipation, nourish the gut flora, and even aid in weight management. For example, pumpkins and other winter squash are high in soluble fiber that soothes the gut. One ounce of pumpkin seeds contains about 1.8 grams of fiber, contributing to smoother digestion medicalnewstoday.com. Leafy greens (as mentioned above) are not only immune boosters but also contain prebiotic fibers that fuel probiotic microbes. Even humble apples (with skin) or oats provide pectin and beta-glucan fibers that form a gel in the gut, supporting regularity and feeding good bacteria. A fiber-rich diet has multiple benefits: it helps maintain a healthy weight, improves digestion, and even assists in blood sugar control medicalnewstoday.com. Aim to include some fiber-rich plant foods at each meal – think salads, veggie sides, whole-grain breads or brown rice, and snacks like carrots or almonds. Increase fiber gradually and drink plenty of water for best results.

• Fermented Foods (Probiotics): As covered in the immune section, fermented foods play a starring role in gut health. They introduce probiotics – beneficial microbes – that can rebalance gut flora and improve digestion. Yogurt with live cultures, kefir (a fermented milk drink), and fermented veggies (like sauerkraut, kimchi, pickles) are all great choices. These foods can help with issues like bloating, irregularity, or antibiotic-associated diarrhea by restoring microbial diversity. A Stanford study found that adding fermented foods not only reduced inflammation but increased microbiome diversity (a hallmark of a healthy gut) in just 10 weeks med.stanford.edumed.stanford.edu. TCM has recognized the value of fermented and pickled foods for centuries as digestive aids – for instance, fermented black soybeans (douchi) are a traditional remedy for indigestion. Even a daily glass of kombucha or some miso soup can introduce enzymes and acids that ease digestion. If you’re new to fermented foods, start small (a few forkfuls of sauerkraut or 1/4 cup yogurt) and see how your gut responds.

• Bitter Greens and Herbs: In herbal medicine, bitters are plants that stimulate digestive juices. Common bitter-flavored foods include dandelion greens, arugula, endive, radicchio, and herbs like gentian or wormwood (though those last two are less likely in your kitchen!). Eating a salad with bitter greens or sipping an herbal bitters tonic before a meal can trigger the release of saliva, stomach acid, and bile, priming your system to digest more efficiently. Bitters can help with sluggish digestion, gas, and feelings of fullness. Even lemon juice or apple cider vinegar in water can act as a mild bitter to kickstart digestion when taken 10–15 minutes before eating. TCM often recommends warm, cooked bitter greens to support the liver and “spleen” (digestive energy), especially if there’s dampness or sluggishness. So, don’t shy away from those bitter veggies – they may improve nutrient absorption and reduce indigestion naturally.

• Ginger and Fennel: Stomach in a knot? Reach for ginger or fennel. Ginger, beyond its immune perks, is a classic digestive tonic. It speeds up gastric emptying and has been shown to reduce nausea and bloating. This is why ginger ale or ginger tea is a go-to for upset stomachs (just watch out for sugary sodas—opt for real ginger infusions). TCM uses ginger to strengthen the stomach and relieve nausea; it’s often given for motion sickness or morning sickness in small doses. Fennel seeds, meanwhile, have a long history of use as a post-meal digestive aid. They contain compounds like anethole that relax GI spasms and reduce gas – which is why you might have seen fennel seeds offered as mouth fresheners in Indian restaurants (they freshen breath and aid digestion). In TCM, fennel (Xiao Hui Xiang) tonifies the spleen and stomach Qi, alleviating digestive discomfort like bloating and cramps sitcm.edu.au. You can chew a teaspoon of fennel seeds after meals or brew them into a tea. Together, ginger and fennel make a powerful duo against indigestion – try simmering a few slices of fresh ginger with a spoon of fennel seeds to make a soothing gut-relief tea.

• Peppermint & Chamomile: For nervous stomachs or stress-related digestive issues, peppermint and chamomile are gentle herbal heroes. Peppermint contains menthol, which has an antispasmodic effect on the smooth muscles of the gut, helping to relieve cramps and ease irritable bowel syndrome (IBS) symptoms. A warm cup of peppermint tea can help if you’re feeling bloated or have stomach pain from gas. (One caution: if you have acid reflux, peppermint may relax the LES too much – so it’s better for lower GI comfort than upper GI in those cases.) Chamomile is famed for its calming effects on both mind and body. It soothes the nerves and the gut lining, making it great for indigestion tied to anxiety or for gastritis. Chamomile tea before bed not only promotes better sleep but can reduce inflammation in the GI tract and help with mild upset stomach. Both herbs are easy to grow in a home garden: peppermint will eagerly take over a patch if you let it, and chamomile’s daisy-like flowers can be dried for later use. A cup of herbal tea is a lovely, drug-free digestive remedy to incorporate into your daily routine – and as a bonus, it forces you to slow down and relax, which in itself aids digestion.

• Bone Broth and Soothing Foods: When your digestion needs serious TLC (think recovering from a stomach bug or dealing with leaky gut), soothing, nutrient-rich broths can be therapeutic. Bone broth made from simmering chicken or beef bones is rich in gelatin, glutamine, and minerals that may help repair the gut lining and reduce inflammation. It’s essentially a traditional “folk remedy” that science now examines for gut health benefits. Even if you’re not making broth, soft cooked foods like congee (rice porridge), oatmeal, cooked carrots and squash, or plain yogurt can be gentle on an irritated digestive tract. In TCM dietary therapy, easily digestible warm foods like broth, or steamed sweet potatoes are favored for anyone with weakened digestion or after illness – they stoke the “digestive fire” without taxing it. So if you’re feeling unwell depleted, remember that a simple homemade soup might be the most healing thing in your fridge.

(By supporting your digestive system with these foods, you’re not just avoiding tummy troubles – you’re also boosting nutrient absorption, energy levels, and even mood. Speaking of mood, let’s see how food can steady our hormones and nerves too.)

Hormonal Balance: Nourishing Your Endocrine System

Hormones are the body’s chemical messengers, affecting everything from energy and metabolism to mood, fertility, and stress. The endocrine system (which includes thyroid, adrenal glands, pancreas, ovaries/testes, etc.) is delicate – it can be thrown off by stress, poor diet, and toxins. Luckily, many everyday foods provide nutrients that help balance hormones naturally. Key strategies include reducing inflammation, supporting the liver (which metabolizes hormones), and ensuring you get building blocks for hormone production like healthy fats and specific vitamins/minerals. While severe hormonal disorders need medical care, diet can significantly support conditions like PMS, menopause symptoms, thyroid function, and more. Here are some foods and nutrients that shine for hormonal harmony:

• Pumpkin Seeds & Other Zinc-Rich Foods: Tiny but mighty, pumpkin seeds are a hormonal health superstar. They are packed with zinc, magnesium, healthy fats, and protein. Zinc is especially crucial for hormone production and balance – for instance, adequate zinc supports thyroid hormone synthesis and is essential for reproductive hormones (it’s often called the “fertility mineral”). In men, zinc helps maintain healthy testosterone levels and prostate health; in women, zinc is important for ovulation and menstrual cycle regulation. Just a quarter cup of pumpkin seeds provides nearly half the recommended zinc for a day medicalnewstoday.com. Medical research has linked pumpkin seed consumption with improved fertility and reproductive health. One study found that the zinc in pumpkin seeds can improve sperm quality and quantity in men medicalnewstoday.com, while another noted pumpkin seed extract helped with benign prostate enlargement medicalnewstoday.com. For women, pumpkin seeds are often used in “seed cycling” (a practice of eating certain seeds at different cycle phases) to support estrogen in the first half of the cycle – they contain lignans and omega-6 GLA that may aid healthy estrogen levels. Beyond zinc, pumpkin seeds’ magnesium helps calm the nervous system (reducing stress hormones) and their tryptophan content can improve sleep (important for hormone regulation) medicalnewstoday.com. Other zinc-rich foods to include are sunflower seeds, sesame seeds (tahini), lentils, grass-fed red meat, shellfish, and eggs health.harvard.edu. Snack on a mix of seeds daily or sprinkle them on salads, oatmeal, or in trail mix for a hormone-balancing boost.

• Cruciferous Vegetables: Veggies like broccoli, cauliflower, kale, cabbage, brussels sprouts and bok choy are in the cruciferous or Brassica family. They contain unique compounds which support the liver’s detox pathways, especially for estrogen. Put simply, these veggies help your body metabolize estrogen into safer forms. Studies have shown that eating cruciferous vegetables can shift estrogen metabolism towards a less estrogenic (and potentially less cancer-promoting) form pubmed.ncbi.nlm.nih.govpubmed.ncbi.nlm.nih.gov. From a wellness perspective, if you experience estrogen dominance symptoms (PMS, heavy periods, fibroids), upping your broccoli, kale and cabbage intake – along with adequate fiber and water – might help your body process hormones more efficiently. Even TCM values many of these vegetables: for instance, bok choy and radish are used to clear “phlegm” and stagnation, which could correlate to moving stuck hormones. Tip: Lightly cook cruciferous veggies (steaming, sautéing) to enhance digestibility and still retain their active compounds. Aim for at least 3-5 servings a week of these “detox veggies.” Your liver will happily use their sulfur compounds to crank out more glutathione, the master antioxidant involved in hormone detox.

• Healthy Fats (and why grass-fed meat matters): Hormones (especially steroid hormones like estrogen, progesterone, testosterone, cortisol) are made from cholesterol and fats. So, consuming healthy fats is key to hormone production. This includes avocado, extra virgin olive oil, nuts, seeds, and fatty fish. Even saturated fat from quality sources (like coconut oil or grass-fed butter) in moderation can support hormone synthesis and absorption of fat-soluble vitamins. One standout is omega-3 fatty acids, found in flaxseeds, chia, walnuts, and oily fish (salmon, sardines). Omega-3s help reduce inflammation, which in turn helps balance hormones (many hormonal imbalances are worsened by chronic inflammation). For example, women with polycystic ovary syndrome (PCOS) have seen improvements in insulin sensitivity and hormone levels when increasing omega-3 intake.

  When it comes to meat, quality makes a difference. Grass-fed meats (from cattle raised on pasture) have a very different nutrient profile than conventional grain-fed meats. Grass-fed beef is higher in omega-3s and conjugated linoleic acid (CLA), both of which have anti-inflammatory effects healthline.com. In fact, grass-fed beef can contain up to five times more omega-3 fatty acids and twice as much CLA as grain-fed beef healthline.com. CLA in some studies has shown potential benefits for weight management and even anti-cancer properties, making it a beneficial fat for metabolic and hormonal health. Moreover, grass-fed meat is richer in certain antioxidants like vitamin A (beta-carotene) and vitamin E healthline.com. All of these factors mean that choosing grass-fed or pasture-raised animal products can support your body with more nutrient-dense fuel for hormone production and balance. For example, vitamin A is crucial for thyroid hormone receptor function, and vitamin E for ovarian health. And let’s not forget B vitamins, iron, and protein in these foods – they all play roles in energy and hormone enzyme reactions. So, enjoying a moderate portion of grass-fed beef or pasture-raised eggs in your diet can be a smart way to obtain iron, zinc, B12, and healthy fats that keep your endocrine system running smoothly. If you’re vegetarian or vegan, focus on plant-based fats and consider algae-based omega-3 supplements to get those critical fats.

• Adaptogens and Herbal Hormone Helpers: While not exactly everyday foods, certain herbs can be brewed or cooked into everyday recipes to help with hormonal balance. Examples include maca root, ashwagandha, holy basil (tulsi), and shatavari. Maca, a Peruvian root often added to smoothies, is rich in minerals and has been used traditionally to boost libido and alleviate menopausal discomfort. Ashwagandha is an Ayurvedic herb that helps modulate cortisol (a stress hormone), thereby indirectly supporting sex hormones and thyroid function (high stress can suppress other hormones). Holy basil (tulsi), which you can grow in a home garden, is a calming adaptogen that aids in stress relief and blood sugar balance – important for steady hormones. Shatavari, an Ayurvedic tonic, is famous for supporting female reproductive health and easing hormonal transitions like menopause. Even common culinary herbs have hormonal benefits: for instance, sage contains phytoestrogenic compounds that may help with hot flashes, and cinnamon can improve insulin sensitivity (beneficial for conditions like PCOS). While these might not all be in your pantry yet, know that herbal teas and spices can be incorporated for their endocrine benefits. A cinnamon-spiced tea or a basil pesto could offer subtle hormone-balancing effects over time. Always consult with a healthcare provider for significant issues, but remember that the gentle support of these botanicals can complement other treatments. Nature truly provides an “herbal toolkit” for hormonal harmony.

• Balancing Blood Sugar with Diet: One often overlooked aspect of hormonal balance is blood sugar control. Spikes and crashes in blood glucose can wreak havoc on insulin (a hormone) and have downstream effects on sex hormones and cortisol. Eating balanced meals with protein, healthy fat, and fiber (instead of high-sugar refined carbs alone) helps keep blood sugar steady. For example, start your day with eggs and sautéed greens rather than sugary cereal; snack on a handful of nuts (rich in magnesium and protein) instead of candy. Stable blood sugar means fewer insulin spikes – and since high insulin can trigger excess androgen (male hormone) production in women and fat storage in both sexes, keeping it stable is key. Cinnamon, as noted, can help insulin work better brownhealth.org. Apple cider vinegar (a fermented tonic) before meals can blunt blood sugar spikes. Chromium-rich foods like whole grains and broccoli, and magnesium-rich foods like leafy greens and pumpkin seeds, also support healthy glucose metabolism. Think of blood sugar balance as the foundation – when it’s in check, your body isn’t on a hormonal rollercoaster, and other hormones (thyroid, estrogen, testosterone) can stay in better balance too.

(In essence, a diet for hormonal balance looks a lot like a generally healthy diet: whole foods, plenty of greens, good fats, seeds, and perhaps some targeted extras like cruciferous veggies and zinc foods. Now let’s turn to the final piece of the puzzle: how food can soothe your nerves and help your body handle stress.)

Nervous System & Stress Relief: Calm from the Kitchen

Ever reach for a cup of tea to unwind, or feel more relaxed after a hearty meal? What we eat and drink can significantly influence our mood, brain function, and stress levels. The nervous system (including the brain) requires certain nutrients to function optimally – and chronic stress can deplete those nutrients. Additionally, there’s a two-way communication between the gut and the brain (the gut-brain axis), meaning a healthy diet can improve mental well-being and vice versa cambridge.org. TCM and other holistic systems have long used foods and herbs to calm the mind – think of warm milk at night or soothing herbal broths. Let’s explore some common foods that nourish the nervous system and support your body’s stress response:

• Magnesium-Rich Foods (Leafy greens, nuts, seeds): Magnesium is often called “nature’s tranquilizer” because of its calming effect on nerves and muscles. It’s a mineral needed for over 300 biochemical reactions, many of which involve nerve signaling and stress hormone regulation. When we’re stressed, magnesium tends to get used up or excreted faster, so we need to replenish it. Luckily, foods high in magnesium are plentiful: spinach, silverbeet, avocados, almonds, cashews, pumpkin seeds, black beans, and dark chocolate are all excellent sources. Ever notice how you crave chocolate under stress? It’s partly the magnesium (and a bit of mood-lifting theobromine) your body is seeking. A quarter cup of pumpkin seeds provides nearly 50% of daily magnesium needsmedicalnewstoday.com, which can relax muscle tension and even help improve sleep qualitymedicalnewstoday.com. Dark leafy greens in general are magnesium superstars – for instance, one cup of cooked spinach has ~150 mg of magnesium (about 35% of daily needs). By eating a big salad or a handful of nuts each day, you supply your nervous system with the magnesium it needs to prevent anxiety and promote relaxation. As a bonus, magnesium-rich foods also support steady energy and blood sugar, further reducing stress on the body.

• Vitamin B Complex (Whole grains, animal proteins, nutritional yeast): The B vitamins (especially B1, B6, B9 folate, and B12) are vital for neurological function and mood regulation. They help create neurotransmitters like serotonin and dopamine, and support myelin (the protective sheath around nerves). Feeling fatigued, irritable, or blue can sometimes be linked to low B-vitamin status. Foods that provide B vitamins include whole grains (brown rice, oats, quinoa) for B1 and B3, leafy greens for folate (B9), legumes for B1 and B6, and animal proteins (meat, eggs, dairy) for B12 and B6. For example, grass-fed beef is rich in vitamin B12 and B3, supporting brain energy and concentrationhealthline.com. Eggs and dairy give B12 and B2; chicken and fish are high in B6 and niacin. If you’re vegetarian or vegan, nutritional yeast is a great B-vitamin booster (often fortified with B12) – it’s a savory flakes you can sprinkle on popcorn or soups for a cheesy flavor. Ensuring you get enough B vitamins can improve your stress resilience and even reduce symptoms of depression or brain fog in those who are deficient. In TCM dietary terms, many B-rich foods (like whole grains and legumes) are considered “grounding” and nourishing to the spleen (digestive energy), which in turn supports a stable mood and vitality. So, think of hearty whole foods as fuel not just for your body, but for your emotional well-being too.

• Omega-3 fatty acids (Fatty Fish, Flaxseeds, Chia): Our brains are about 60% fat by dry weight, and a significant portion of that is omega-3 fatty acids (like DHA). Omega-3s have been shown to have anti-inflammatory effects in the brain and to support the structure of brain cell membranes. They are also known to be beneficial in conditions like depression and anxiety; several studies have found that people with higher omega-3 intake (or fish consumption) have a lower risk of depression, and omega-3 supplements can be a helpful adjunct to antidepressant therapy. To get omega-3s through food, the best sources are fatty fish (salmon, sardines, mackerel, trout) for EPA and DHA omega-3s. Plant sources like flaxseeds, chia seeds, and walnuts provide ALA omega-3, which the body partially converts to EPA/DHA. Including fish a couple of times a week or adding ground flax/chia to your breakfast can nourish your nervous system. For example, sprinkle ground flaxseed into oatmeal or blend chia seeds into a smoothie. Omega-3s also help reduce inflammation body-wide, which means less physical stress on the system. And heart-healthy = brain-healthy; by improving cardiovascular health, omega-3s ensure the brain gets ample blood flow and oxygen. As Simon Mills and other herbal experts would agree, nourishment is the first step in healing – and healthy fats are truly nourishing for the nerves and brain.

• Fermented foods & the gut-brain axis: Believe it or not, the key to a calm mind might lie in your gut. The emerging field of psychobiotics studies how probiotics and fermented foods can influence mental health. Remember our fermented friends (yogurt, kefir, kimchi, etc.) from earlier? They not only help digestion but also produce compounds like GABA and serotonin, and communicate with the brain via the vagus nerve. Researchers have found that dietary patterns rich in fiber and fermented foods can modulate the microbiota-gut-brain axiscambridge.org. In plain English, eating yogurt and high-fiber veggies might make you more resilient to stress by improving your gut flora, which in turn sends calming signals to your brain. One review noted that fermented foods, thanks to their probiotics, can improve cognitive and emotional functioning when included in the dietcambridge.org. Another study in humans found that fermented food consumption was linked to reduced social anxiety in young adults, especially those with higher neuroticism. This doesn’t mean a pickle will cure anxiety, but it underscores how closely tied our mood is to our gut. So if you’re feeling anxious or under high stress, alongside therapy or other approaches, tweaking your diet to include more gut-friendly fermented fare could be a wise move. Even the simple act of brewing kombucha or fermenting cabbage at home can be a stress-relieving hobby in itself!

• Herbal Teas for Calm: Sometimes the simplest remedies are the best. Herbal teas have been used for supporting nerves and promote sleep. Some superstar calming herbs that you can grow or find easily include: Chamomile, as mentioned, a gentle sedative and anxiolytic; Lavender, famous for its aroma, can also be taken as tea for relaxation; Lemon Balm, a lemony herb that is wonderful for lifting mood and easing anxiety (great for kids and adults); Passionflower, a stronger herb that can help quiet a racing mind (often combined with valerian for insomnia); and Ashwagandha, typically taken as a powder or capsule, but can be simmered in milk as a traditional nightcap in Ayurveda to tone down cortisol and encourage restful sleep. TCM often uses licorice root in small amounts to reduce stress effects, and wild jujube seed (Suan Zao Ren) tea for insomnia. While those are more specialised, and you may wish to work with someone that specialises in herbal remedies, almost everyone has access to chamomile or mint. Establishing a nightly routine with a cup of herbal tea signals your nervous system that it’s safe to relax. For example, a blend of chamomile, lemon balm, and lavender could be the perfect “chill out” cup in the evening. If you prefer something dairy-based, the old-fashioned remedy of warm milk (or a non-dairy almond milk) with a pinch of nutmeg, cacao or ashwagandha is rich in tryptophan and magnesium, which can help you drift into sleep. These rituals aren’t just folklore – they work because they provide phytochemicals that act on the GABA or serotonin systems, and because taking time to pause and sip something warm triggers a relaxation response.

• Dark Chocolate: High-cacao chocolate (70% and above) is rich in flavanols and theobromine that have brain benefits. Flavanols increase blood flow to the brain and can improve cognitive function. Theobromine is a mild stimulant and mood elevator, gentler than caffeine. And let’s not forget chocolate’s magnesium content for relaxation. Chocolate also promotes the release of endorphins and serotonin, which is why it’s a comfort food once you get used to the more bitter taste. If you’re stressed, a small square of dark chocolate savored mindfully can provide a little boost of joy and calm. Just don’t overdo it on the sugar if it’s sweetened. Consider it self-care, not self-indulgence. And perhaps pair it with some nuts or herbal tea for a truly nourishing snack.

In summary, supporting your nervous system through diet involves a mix of nutrient-dense foods (for physical brain health) and soothing traditions (for mental calm). A well-fed brain is more resilient to stress, and a happy gut means a happier mind. By incorporating these foods and herbs, you create a resilient natural buffer against life’s stresses.

#naturalhealth #healingingredients #wholefoods

Blog sixteen: Staying on track while you travel, part 2

Let’s dive a little deeper into some of the unsung heroes of feeling good while travelling, especially when it comes to staying hydrated while flying.

Air travel can be sneaky. You might feel like you’re resting while cruising through the clouds, but your body is working overtime: adjusting to cabin pressure, coping with recycled air, and navigating changes to your circadian rhythm. Cabin air has very low humidity, sometimes less than 20%, compared to the average 40–60% we’re used to on land. This dries out your skin, your sinuses, and can even increase fatigue and bloating. One of the most impactful, overlooked things you can do for your travel wellbeing? Hydrate like it’s your job. Here’s why—and how.

Tips for staying hydrated and well while you fly and travel:

Drink Early and Often
Start hydrating the day before you fly. Don’t wait until you’re on the plane! Then aim to drink 250ml–500ml of water every hour during your flight. It sounds like a lot, but even sipping consistently makes a big difference. If you’re wearing a mask or flying long-haul, this becomes even more important.

Electrolytes Are Your Travel Companion
Filtered water is great, but it can lack minerals. This is where electrolyte sachets can come in really handy. This helps you retain the water you’re drinking and supports your nervous system, energy levels and mood. It can also prevent that headache from starting on the plane. We use f.oreyou as they are super easy to travel with, but there are many other brands you could use. Aim for anything over 1000mg sodium, 200mg of potassium, 60mg magnesium.

Skip the Coffee & Booze (Temporarily!)
Caffeine and alcohol are both dehydrating and mess with your sleep and hydration. Try avoiding both before and during the flight if you want to land feeling clearer and less puffy. Save that Aperol Spritz for the pool, not row 36A.

Herbal Helpers
Consider packing a calming tea bag like chamomile or peppermint in your carry-on. Ask for hot water onboard and enjoy a little ritual mid-air that supports hydration and digestion.

More Tips for Staying Well While Travelling

Support Your Lymphatic System
Travel = swelling, fluid retention and stagnation. Try wearing compression socks for long-hauls, get walking as soon as you land and get up out of your seat as often as possible (don’t worry about being annoying), and if you can, dry brush before flying. Simple, effective, and helps your body bounce back faster. I once had a lymphatic drainage massage pre flight once and the difference in puffiness was significant!

Skin SOS
Hydration isn’t just about water. Use a face mist or rich moisturiser in-flight to prevent that dry, tight post-plane feeling. Bonus: a mini skincare ritual can help relax your nervous system too.

Stay on Top of Digestion
Dehydration slows digestion, so keeping your water and fibre intake high during and after travel helps things move. Chia pudding, fibre sachets, or travel-friendly psyllium can be handy in your toiletry bag.

Be Mindful of Flight Snacks
Salty snacks like pretzels, processed crackers or even plane meals can be super dehydrating. Pack your own protein bars or low-sugar trail mix instead to keep blood sugars balanced and aim to eat meals that make you feel good once you land. This all helps to reduce jet lag severity.

Let Your Body Catch Up

Give yourself a buffer. So often we try to jump straight back into work or full holiday mode the moment we land. Instead, allow space to recalibrate. Movement, hydration, daylight exposure (especially viewing sunrise and sunset, and an early night are your post-flight power combo.

Travelling well isn’t about being perfect. It’s about feeling good while still enjoying the ride. And sometimes, that starts with your flight so you can get right into enjoying your holiday.

#travelhealthtips #healthytravel #hydration

Blog fifteen: Sync Your Cycle: Sauna & Ice Baths for Women’s Health

At Live Well Holistic, we believe wellness isn’t one-size-fits-all, especially when it comes to women’s health. Sauna and ice baths (known as contrast therapy) offer powerful, research-backed benefits for stress, recovery, cardiovascular health, and hormones. But did you know your menstrual cycle can influence how your body responds?

Why contrast therapy works

• Sauna sessions (especially Finnish-style) stimulate heat-shock proteins, improve circulation, and lower inflammation. One study found that regular sauna use improves cardiovascular function and even reduces dementia risk (Temperature, 2024).

• Ice baths promote a calm nervous system and better immunity. A recent meta-analysis found cold-water immersion enhances sleep, mood, and stress resilience (PLOS One, 2025).

Sync with your cycle for best results

Here’s how to tailor contrast therapy to each phase of your menstrual cycle:

• Menstrual Phase (Days 1–5)

  • Sauna: Keep it gentle (60–70°C for 5–10 min). Helps ease cramps and soothe the nervous system.

  • Ice bath: Optional. A quick dip may lift mood but avoid if cramps worsen.

• Follicular Phase (Days 6–13)

  • Sauna: Best time for full sessions (80–90°C for 15 min x 2–3 rounds). Estrogen levels rise, making your body more resilient.

  • Ice bath: Excellent phase for cold plunges (10–12°C for 1–3 min). Builds tolerance and reduces inflammation.

• Ovulation (Around Day 14)

  • Sauna: Maintain full sessions; support detox and balance.

  • Ice bath: A sharper cold plunge (8–10°C) can increase mental clarity.

• Luteal Phase (Days 15–28)

  • Sauna: Body temp is naturally higher. Shorten sessions or lower heat. Prioritise relaxation.

  • Ice bath: Go a little warmer (12–15°C) and limit to 1 min. Too cold may feel intense.

Take-home

By syncing contrast therapy with your cycle, you can support hormonal health, reduce stress, and feel more in tune with your body.

Bonus Tip: Start with awareness

We recommend tracking your cycle using an app like Clue or Flo to better understand your rhythms. Bring that awareness into your contrast sessions. Notice how your energy, sleep, mood, and recovery shift throughout the month—and adjust accordingly. Remember, small changes in your wellness routine can have a big impact when aligned with your body’s natural flow.

Blog fourteen - Small consistent changes that support monumental change for your health.

Creating change, especially when it’s for your long-term wellbeing isn’t always glamorous. There’s often no immediate reward, no overnight transformation, and definitely no guaranteed motivation every morning. That’s why understanding how to make change stick is just as important as knowing what change to make.

If you’ve ever struggled to implement a new habit, you’re not alone. The trick lies in making small, intentional shifts that your brain actually wants to stick to. Here are some simple but powerful hacks to help you build momentum and create lasting change:

1. Start Small — Really Small

The smaller the change, the less resistance your brain puts up. Aiming for an hour-long workout when you're 

not exercising at all can feel impossible — but five squats or a 5-minute walk? Much more manageable.

Tip: Want to start meditating? Begin with just 2–5 minutes a day. Want to drink more water? Start with one 

glass before each meal. Starting small reduces overwhelm and increases your chance of consistency — which is where the magic 

really happens.

2. Make it Obvious

If something is out of sight, it’s out of mind. Visual prompts can work wonders for habit formation. Put the thing you’re trying to remember in your way so it’s harder to forget.

Example: Starting a new supplement regime? Keep the bottle next to your toothbrush, coffee machine, or water bottle — anywhere you can’t miss it.

This small environmental tweak helps bypass forgetfulness and encourages action without relying on willpower.

3. Pair it With Pleasure

New habits often lack instant gratification — so stack them with something enjoyable. This is known as temptation bundling and it's a proven behavioural science strategy.

Examples:

• Only allow yourself to watch your favourite show while you're stretching or foam rolling.

• Listen to a podcast you love while cleaning or meal prepping.

• Plan a coffee with a friend post-workout.

When you associate a new habit with something you already enjoy, it becomes less of a chore and more of a reward.

4. Habit Stack

One of the most effective ways to build a new habit is by anchoring it to an existing one. This method, popularized by James Clear in Atomic Habits, is incredibly effective.

Formula: “After I [current habit], I will [new habit].”

Examples:

• After I brush my teeth, I’ll do 2 minutes of deep breathing.

• After I make my morning coffee, I’ll prep my lunch for the day.

This leverages routines you already do on autopilot and tacks new actions onto them with minimal friction.

5. Plan for the Dip

New habits often feel exciting at first — then motivation dips. This is completely normal. The key is to expect the dip, not fear it.

Tip: Pre-plan for low-motivation days. If your goal is a 30-minute workout, have a “bare minimum” version ready — like a 5-minute stretch or walk. That way, you still show up, and consistency stays intact.

6. Track the Wins (Even the Tiny Ones)

Progress isn’t always visible, but that doesn’t mean it’s not happening. Celebrating small wins keeps your dopamine levels engaged and reinforces the value of your new habits.

Ideas:

• Tick a habit tracker (physical or digital) - I have a free downloadable on my website you can print 

• Journal 1–2 wins at the end of each day.

• Use a sticky note on your mirror with your streak.

The more you reinforce progress, the more likely your brain is to crave more of it.

7. Make it Appealing & Social

We are social creatures, and we thrive with accountability and community.

Tips:

• Pair a workout with a friend, or share your goals with someone you trust.

• Join a group or online community working toward the same change.

• Reward your effort — not just your results — with something kind and nourishing at the end of the week.

8. Know Your Why

If the habit doesn’t feel meaningful, you’re more likely to drop it the second things get hard. Get clear on why you’re making this change. What will it give you? How will it improve your life?

Write your why down somewhere visible. Return to it when you’re tired or unsure if it’s worth it — because if it matters to you, it is.

I believe it is important to understand why you are making a certain change and for what benefit, this helps us to actually want to stick to something.

Change doesn’t require a huge overhaul or a perfect plan. What it needs is clarity, consistency, and kindness to yourself during the process. Focus on one small shift at a time. Stack it with joy. Make it visible. Plan for the hard days.

When you approach change with patience and strategy — rather than pressure — it not only sticks, but it becomes a part of who you are.

If you are struggling to make change, please reach out. 

Blog thirteen -Carrying the calm: Gentle ways to weave rest into everyday life.

Let’s talk about small ways to gently weave intentions set from a rested version of ourselves into our future day to day approach - how can we make slowing down part of how we live, not just something we visit from time to time? 

How do we keep hold of that feeling? 

That rested version of ourselves?

1. Bookend your day with intention
Start or end your day with just 5 minutes of quiet—favourite drink in hand, eyes closed, or a walk without your phone. It's not about doing more, but about being with yourself.

2. Let your pace set the tone
Resist the urge to rush. Walk a little slower, talk a little softer, or pause between tasks. Life's realities don't always allow for this but you can try to hold onto a slower pace.

3. Create little moments of beauty
Bring in sensory reminders of how you felt—light a candle, play calming music while cooking, bring more nature indoors, or leave your journal out as a nudge.

4. Check in with your body
Once a day, ask: What do I need right now? A glass of water? A breath? Some connection? A stretch? This tiny practice keeps you connected and helps to create that default habit of checking in with self. 

5. Protect white space
Schedule nothing. Even if it’s just 30 minutes a week. That space is where rest, creativity, and your real self tend to show up.

Start small, see what fits.

Blog twelve - The mighty L-theanine, what is it?

How exactly does it work, and why might you want to include it in your routine?

What is L-Theanine?

L-theanine is an amino acid that interacts with neurotransmitters in the brain, increasing levels of serotonin and dopamine—chemicals that regulate mood, concentration, and relaxation. It also enhances alpha brain waves, which are associated with a calm but alert state, similar to meditation. This is why L-theanine is often linked to both stress reduction and improved focus.

Unlike sedatives, which can cause drowsiness, L-theanine helps activate the parasympathetic nervous system—the part of our autonomic nervous system responsible for rest and recovery—without making you feel sluggish. This makes it an excellent choice for those who want to ease stress while maintaining mental clarity.

How Can L-Theanine Support You?

Depending on how and when you take it, L-theanine can support different aspects of well-being:

1. Improved Focus and Cognitive Performance

If you struggle with concentration (like I do), taking L-theanine in the morning can help improve attention and cognitive function. When combined with caffeine—such as in matcha or specially formulated coffees—it helps smooth out the jittery effects while enhancing alertness and mental clarity. This is why many people prefer L-theanine as part of their morning routine.

2. Stress Reduction and Anxiety Support

L-theanine increases levels of GABA, a neurotransmitter that helps calm the nervous system. Some people take it to reduce feelings of stress or anxiety without the sedative effects of other calming supplements. If you experience occasional anxious thoughts, incorporating L-theanine in the evening might help ease the nervous system before bed.

3. Sleep Support

Although L-theanine doesn’t directly act as a sedative, it promotes relaxation by reducing stress hormones and encouraging the brain to wind down. For some, taking it at night can support better sleep quality, especially if they tend to have a racing mind before bed.

Sources of L-Theanine

L-theanine is naturally found in several sources, and you can choose the one that best fits your lifestyle:

🍃 Matcha – This finely ground green tea powder is rich in L-theanine and provides a calm yet focused energy boost. While some love its earthy taste, others find it grassy—so it’s worth experimenting with different brands and preparations.

🍃 Green Tea – The source of matcha, green tea contains L-theanine, though in smaller amounts. If you enjoy sipping tea, this is a great way to get some L-theanine while also benefiting from its antioxidant properties.

🍃 Supplement Form – If you don’t have access to matcha or green tea (or simply don’t enjoy them), high-quality L-theanine supplements are an option. They’re especially useful for those who are caffeine-sensitive and want to avoid the stimulating effects of tea.

🍃 Coffee with L-Theanine – Some brands, like @innerboom, add L-theanine to their coffee to balance out caffeine’s effects. This can be a great option for coffee lovers who want to avoid jitters but still enjoy their morning cup.

🍃 Certain Mushrooms – Some mushrooms contain small amounts of L-theanine, though it’s not a primary source. If you’re a fan of mushroom-based adaptogen blends, you might be getting a minor L-theanine boost.

Finding What Works for You

As with any supplement or dietary choice, it’s about finding what fits your body and lifestyle. Some people thrive on taking L-theanine in the morning for improved focus, while others prefer it at night to help with stress and sleep. If you’re super sensitive to caffeine, you may want to opt for an L-theanine supplement rather than tea-based sources.

Ultimately, L-theanine is a powerful yet gentle tool that can support both relaxation and focus—a rare combination in today’s fast-paced world. Whether you choose to incorporate it through tea, supplements, or specially formulated drinks, it’s worth exploring how this amino acid might benefit you.

Have you tried L-theanine? I’d love to hear how it works for you!

#Wellness #HealthTips #HealthyLiving #HolisticHealth #CognitivePerformance #NervousSystemHealth

Blog eleven -The power of prevention and foundational health, a holistic approach to long lasting wellbeing.

In today’s fast-paced world, wellness has become more than just a trend—it’s a way of life and i’m all for it. From mindful eating to stress management, we have access to more tools than ever to support our health. In New Zealand, our binge drinking numbers have reduced in our younger population as they have more access to knowledge and education around why it isn’t ideal for their wellbeing. Yet, despite all this knowledge, modern life brings its own set of challenges: rising stress levels, increased isolation, and an overwhelming number of wellness fads that leave many feeling more overwhelmed than balanced.

Rather than chasing the next quick fix, which is often pressured via social media, a shift towards preventative health is proving to be the key to sustainable, long-term wellbeing and we have known this for a while now. By focusing on simple, research-backed habits that support our bodies and minds—like movement, nutrition, sleep, managing expectations of self and stress reduction - we can improve our quality of life today while safeguarding our health for the future.

Once our health—whether physical, mental, or both—begins to decline, regaining balance can be an uphill battle. This is why there’s been a growing movement in both medical and holistic spaces to shift from a reactive, solution-focused approach to one centered on prevention. Instead of overwhelming ourselves with rigid routines and endless wellness products that promise results but often fall short, embracing simple, scientifically backed strategies can significantly enhance our well-being. By prioritizing movement, nutrition, sleep, and stress management, we can reduce the risk of illness and cultivate a foundation for long-term vitality.

Nourish from Within

The foundation of good health starts with what we eat. A balanced diet rich in whole foods supports digestion, immunity, and mental clarity. In particular, gut health has emerged as a crucial factor in overall wellbeing. Incorporating fermented foods like kimchi, yogurt, and sauerkraut, or taking a high-quality (prescribed) probiotic, can reduce inflammation and promote a strong immune system. What we feed our gut truly impacts how we feel - physically and emotionally.

Move Your Body, Boost Your Longevity

Regular movement is one of the most powerful ways to enhance longevity and vitality. Studies show that even 30 minutes of exercise per day can add years to your life, while reducing the risk of chronic disease. Whether it’s yoga, strength training, or a simple daily walk, finding movement that feels good for you is key to long-term consistency. Regular movement support fascia and reduces injury risk.

The Power of Connection

If we look at the world’s longest-living populations - the mighty Blue Zones - one common thread stands out: community. Strong social connections have been linked to lower rates of heart disease, better brain function, and even longer lifespans. Prioritizing meaningful relationships and fostering a sense of belonging can be just as impactful for our health as diet and exercise. See my previous blog on the Blue Zones for more information on this.

Managing Stress for Optimal Health

Chronic stress is one of the biggest contributors to illness, affecting everything from digestion to immunity and mental wellbeing. Simple daily practices such as breathwork, meditation, or slow, mindful movement help activate the parasympathetic nervous system, allowing the body to shift into a state of restoration and healing. Finding ways to slow down and reset is an essential part of preventative health. Stress can often be those things you are choosing to ignore, the hard things. So don’t be afraid to have a hard conversation with yourself or someone you trust as this deep, engrained, lingering stress can sometimes be a hidden cause for health issues.

The Sleep-Wellness Connection

Good sleep is the foundation of all aspects of health. It’s when our bodies repair, our brains consolidate memories, and our immune system strengthens. Poor sleep increases the risk of chronic diseases and mental health struggles, making it crucial to prioritise restful nights (within reason, we know new parents and people caregiving for others sometimes don’t have the luxury). Creating a calming bedtime routine, reducing screen exposure before bed, getting morning sunlight and optimising your sleep environment can make a world of difference in how you feel day-to-day.

A Plant-Focused Approach

Eating a diverse range of plant foods - vegetables, fruits, nuts, seeds, and whole grains—has been shown to reduce the risk of chronic diseases and support longevity. Rich in antioxidants and essential nutrients, plant-based foods help fight inflammation, protect brain function, and promote overall vitality. A well balance, nutritious plate is a winner for a happy tummy.

The Takeaway

Health isn’t about chasing perfection or keeping up with endless wellness trends. It’s about creating simple, sustainable habits that support you in feeling your best every day. By focusing on prevention—through movement, nourishment, rest, and connection—you can cultivate long-term wellbeing and lead a vibrant, fulfilling life whilst carefully curating a bunch of extra wellbeing practices that work for you that won’t blow your budget and cause a ripple effect toward financial stress, this could range from your sport passions, to a monthly massage, or a consistent cold/hot therapy regime. It’s about balancing our wellness interests and needs and being honest with ourselves about what we really need or can fit into our lives at a present time.

Want more insights on slow living and holistic health? Head over to my website for resources, inspiration, and upcoming events designed to help you embrace a balanced, nourishing lifestyle.

Laura x

Blog ten - Do’s and Don’ts with alcohol intake.

Some opt for 0% alcohol or are "tee total” by choice, or for health reasons, some choose to include alcohol in their lives, including myself. But that isn’t to say I drink all the time or enjoy the side effects alcohol brings me. Enjoying a fresh aperol spritz on a summers day or wines at a wedding with friends sits with me a lot better now compared to my younger days, binge drinking every weekend only to have to deal with the repercussions of this later on in life.

Alcohol intake usually ramps up during the holiday season as we enjoy time socialising, music concerts and having a “break”. We might notice increased lethargy, bloating and changes in our digestion when we drink alcohol as it slows down detox pathways and liver function as it makes it work harder. But there are ways we can support our bods to help keep our health and hormones in check!

Remember, its all about balance - minimising side effects and hangovers while still enjoying and making memories. Alcohol intake should be a rare occasion as we prioritise our health and wellbeing both physically and mentally.

DO:

• Sip on water in between drinks and if you are someone that drinks wine add soda water and some ice to it for spritzer vibes!

• If you enjoy red wine but feel the side effects of too much histamine (itchy and blocked nose, sneezing, red cheeks), consider opting for a sulphite free option, The Good Wine or Fine o Wine have some yummy options if you are in New Zealand.

• Say yes to fresh healthy fats and proteins to help stabilise blood sugar throughout the day making sure to have a decent meal pre.

• Take activated charcoal before bed to bind toxins if you have had a bigger night than planned.

• Drink your favourite liver loving herbs and hydrate with electrolytes or coconut water the next day

• Get into the ocean! Magnesium and nature are our healers.

DON’T:

• Head out on an empty stomach

• Say yes when you really want to say no, there are so many non alcoholic alternatives that fit the bill these days and if you struggle socially without having a drink in hand, take some time to consider why this might be, or speak to a professional.

• Fuel up on excess caffeine the day after, as all this does is prepare us for a bigger crash later on in the day and put extra load on the liver.

  Everyone has their personal approach to alcohol and we need to remember it is a toxin. It’s about how we support our body and mental health while indulging that matters and keeping alcohol to a minimum majority of the time.

Blog nine - Secrets of Longevity: Exploring the Blue Zones 🌍⚖️

Image via Pinterest.

The Blue Zones — regions round the world where people consistently live longer and healthier lives and offer incredible insights into balanced living. They demonstrate that a well-rounded lifestyle rooted in simple yet profound principles can lead to remarkable health and longevity.

• Okinawa (Japan)

• Sardinia (Italy)

• Nicoya (Costa Rica)

• Ikaria (Greece)

• Loma Linda (California)

So, what is their approach and why is their approach is so impactful?

Whole-Person Wellness

Like health coaching, the Blue Zones lifestyle prioritises not just physical health but also mental, social, and spiritual well-being. Their daily routines are designed to foster a sense of purpose, reduce stress, and create meaningful connections. This holistic perspective embodies a truly balanced way of living.

Fun fact, Ikarians Don’t Wear Watches! Time in Ikaria, Greece, moves slowly—literally! Many people don’t wear watches, and there’s no rush to stick to rigid schedules. This relaxed pace of life significantly reduces stress and encourages a more mindful existence.

Natural Movement and Moderation

Rather than intense, structured exercise regimens, people in the Blue Zones incorporate natural movement throughout their day—gardening, walking, and manual tasks. This aligns beautifully with the concept of balance: staying active without overexertion. because mindful eating is a strong concept here, weight is managed enough by this level of exercise along with lower levels of stress.

The 80% Rule (Hara Hachi Bu)

In Okinawa, people follow the principle of hara hachi bu, which means eating until you’re 80% full. This practice encourages mindful eating, portion control, and avoiding overindulgence, creating a sustainable relationship with food. It reflects the broader 80/20 philosophy of balance, where indulgence and discipline coexist.

Social Circles and Community

Strong connections with family and community are central to the Blue Zones way of life. Their social networks reinforce healthy habits and provide emotional support, ensuring a balanced mental and emotional state.

Fun fact, in Okinawa they have a Unique Tradition Called “Moai” which refers to a lifelong group of friends who provide emotional, social, and sometimes even financial support to one another. This built-in support system fosters connection and reduces loneliness.

Purpose and Rest

Having a clear sense of purpose (ikigai in Japan, plan de vida in Costa Rica) anchors these communities. They also incorporate rest, like Ikaria’s daily naps or the Sabbath observed in Loma Linda, balancing activity with restoration. In return, research shows these communities have a lower risk of dementia, because staying engaged with life activities keeps the mind sharp, better sleep because a meaningful life reduces anxiety and insomnia, and greater happiness, because purpose improves mood and resilience, which directly impacts overall health.

Dietary simplicity and plant focus

Their diets are mostly plant-based, emphasising beans, greens, and whole grains, with occasional indulgences in meat or wine. The focus isn’t on restriction but on sustainable, enjoyable choices—another hallmark of the 80/20 lifestyle. This is crucial for maintaining a healthy weight, reducing the risk of obesity-related conditions like heart disease and diabetes, promoting better digestion, eating mindfully at a slower pace gives the digestive system time to process food effectively, reducing bloating and indigestion, and reducing oxidative stress. Overeating can lead to an overload of free radicals in the body, and no time for the liver to do its thing, which accelerates aging and chronic diseases.

Can you see why I love the Blue Zones?

The Blue Zones provide a roadmap for living a longer, healthier, and more fulfilling life by blending moderation, mindfulness, and meaningfulness. Their approach isn't about perfection or extremes; it’s about balance, which makes it not only inspiring but also accessible to anyone seeking a better way to live. The approach provides a less stressful way of living, which means lower inflammation and risk of disease, injury and depression.

If you want to investigate further into a more simplistic lifestyle, take a look at my E-book in the store! It is inspired by the blue zones. Or if you want to learn more check out the Blue Zones website.

Blog eight - The importance of supporting your stress response.

Here we are at the end of 2024 - how did this happen! As the festive season approaches, it’s easy to feel overwhelmed by the endless to-do lists and the pull to prioritise everyone else’s needs. All the forward planning and events becomes a lot, but in the midst of it all, remember this: self-care is not a luxury—it’s essential for maintaining hormonal balance, managing stress, and reducing burnout and overwhelm.

Overwhelm can creep up on us when we least expect it—often building quietly until we experience challenges regulating emotions, experiencing brain fog and just generally feeling knackered. The good news is that you don’t need hours or a full day to feel better.

With just 10 intentional minutes, you can create a moment of calm, reset your thoughts, and refocus your mind and body, regulating and calming your nervous system. The pre-Christmas rush often brings unique pressures, like managing gift purchases, balancing family dynamics, and keeping up with children’s excitement and expectations. It can feel like there’s a never-ending to-do list.

These quick and effective strategies will help you navigate life’s demands with greater ease and can be used anytime, not just around christmas. Whether you're feeling overwhelmed by shopping decisions, juggling work and holiday plans, or simply trying to stay grounded amidst the whirlwind of everything. These 10-minute practices are here to support you.

Take a deep breath—you’ve got this, and you deserve moments of calm, even in the busiest of times.

Set Boundaries

Your time and energy are precious, and knowing your limits is key to hormonal health and mental clarity. Practice saying “no” to obligations that drain you, and instead, prioritize activities that replenish your spirit and bring you peace. If the influx of invites sends your anxiety through the roof, pick your priorities and say no to some of them.

Practice a 10 minute meditation

Find a quiet space where you can sit or lie down comfortably.

• Set a timer for 10 minutes to ensure you stay focused without clock-watching.

• Close your eyes and take a few deep breaths, in through your nose and out through your mouth.

• Focus on your breath or use a simple mantra like “I am calm” or “My body and mind are safe.”

• If your mind wanders, gently bring it back to your breath or mantra.

• When the timer goes off, take one last deep breath and return to your day. Avoid scrolling straight after.

Prioritise Sleep

Quality sleep is essential for hormonal regulation and emotional health. Even if holiday celebrations run late, aim to keep a consistent bedtime routine to ensure you wake up refreshed and ready to enjoy the season.

Intentional questioning to understand your stress

Stress often stems from the unknown or feeling overwhelmed with pressure or a big to do list. Ground yourself with intentional reflection. Understanding your stress helps you process emotions and move forward with intention rather than reaction.

Pause and ask yourself: What am I feeling right now? What’s causing this stress? Is this within my control? Do I truly need to prioritise this stressor right now? Acknowledge your emotions without judgment. Break down overwhelming tasks into smaller, actionable steps. Commit to letting go of what you can’t control, even if just for today. Share the load if have the option, or don’t be afraid to ask for support to share the load.

Your friend thats been saying “let me know if you ever need anything!”, use that friend!

Utilise affirmations!

Affirmations can be a powerful way to shift your mindset and remind yourself of your strength.

• Choose affirmations or questions that resonate with you. Examples:

• “I am doing my best, and that is enough.”

  1. “This pressure does not define me.”

  2. “What is one small step I can take right now?”

  3. “How can I support myself in this moment?”

  4. “I have done this before, I can do this again”

  5. “I inhale peace and exhale worry”

• Repeat these affirmations silently or aloud. Write them down if it helps solidify the message.

• Practice gratitude by listing three things you’re thankful for in that moment.

Moving your body

Moving your body is a powerful way to relieve stress because it combines physical release with mental focus. It helps reduce tension, lower stress hormones, and boost mood by releasing endorphins. By focusing on your movement and connecting with your breath, you ground yourself in the present moment, creating a meditative effect that calms the mind and activates your body’s natural relaxation response. Opting for meditation via movement is a great way of gaining some time for clarity too. It might be a quick walk around the block, a short burst of yoga or stretching or a play with the dog outside.

Take a moment for you!

Whether its in the car before you arrive in the driveway, 10 minutes before you get up out of bed to start your day or with a cuppa (my favourite).

Sitting with a cup of tea can be a deeply healing and stress reducing ritual. The act of making and drinking tea encourages you to slow down and engage your senses—the warmth of the cup in your hands, the aroma of the tea, and the soothing taste with each sip. This mindful pause creates a moment of stillness in a busy day, helping to calm racing thoughts and center your mind. Certain teas, like chamomile or green tea, also contain compounds that promote relaxation and reduce anxiety. By focusing on this simple, nurturing experience, you activate your parasympathetic nervous system, signaling to your body that it’s safe to relax. It’s a small, intentional act of self-care that can bring clarity and comfort.

This holiday season, give yourself the gift of slowing down and self-compassion. By weaving these small but impactful practices into your routine, you’ll not only support your hormones and stress levels but also create a season filled with joy and ease. Consider perceived stressors and how important they really are and how you might be able to reframe or reprioritise. It is amazing how much lighter we can feel once we drop some societal pressures and just enjoy the simple things.

Until next time! I hope your December is as cool as a cucumber x

Blog seven -The rise of wellbeing burnout: an invitation to remember the basic fundamentals.

We live in an age where wellbeing, preventative health, and self-care are more popular than ever. Don’t get me wrong—I LOVE this for us. Promoting wellness is not only my passion, but it’s at the core of what I do.

But I have been reflecting on the following quite a lot lately. In a world constantly promoting more, many of us, myself included at times, have felt a sense of wellbeing overwhelm at certain points. Between endless Instagram posts from influencers, ads cleverly designed to tap into your fears, and the promise that the latest trend or supplement is the key to health and happiness, it can feel like we’re chasing an ever-moving target. You may notice your bank account dwindling or find yourself cycling through products and routines, yet still feeling ungrounded and exhausted.

There’s always new research emerging about how we can support our bodies, and minds for longevity, which is exciting. It’s wonderful that so many of us are actively trying to take care of ourselves, but it can also get confusing. We start to feel like we should be trying every new thing. With so many voices telling us what’s best, it’s easy to lose sight of the fact that wellbeing is really about learning what suits you. Often, it’s the simple things that make the biggest impact.

Reflect on What Truly Feeds Your Wellbeing

Take a moment to step back and ask yourself: What floats your boat? What is it that truly works for you? Are you saying "yes" to things that you actually mean "no" to? Do you actually want to sign up to that supplement subscription because they told you you should? Are you skipping that one glass of wine with dinner because you genuinely don’t want it, or because you feel like you shouldn’t have it? There’s a fine balance between prioritising your health and wellbeing, and making sure the world isn’t consuming your mind with all the health and wellness expectations.

We’re often told we need to try every new wellness hack or incorporate the latest trends, and yes majority of these are actually going to benefit you in some way. But real wellness isn’t about constantly striving for more—it’s about understanding what genuinely serves you and letting go of what doesn’t. Otherwise we just get to a point where everything feels like a chore eventually, going around in circles thinking we need to fit all these things into our weeks on top of the other important parts.

This is why I wrote my ebook, “Getting Back to Basics”. It’s a gentle reminder that health doesn’t have to be complicated or expensive and when we focus on the fundamentals of health, we can then dabble in extras that we feel good about. Sometimes, it’s about reconnecting with the basics first—things like restful sleep, movement that feels good, real food, and a little more mindfulness in your day-to-day life.

So, if you are resonating with this, step off the wellness treadmill and embrace a more grounded, personalised approach to health, ask people you trust questions, look into the research, listen to what your gut is telling you.

I also invite you to explore my ebook. It’s packed with tips and self enquiry to help you realign with what matters most and simplify your self-care, allowing you to create a sustainable, enjoyable path to wellbeing.

Laura x

Blog six - Taking autonomy for your health, a preventative approach.

Why Prevention is the Best Medicine.

In today’s world, many of us wait until we’re feeling unwell before seeking help. But what if we could prevent those illnesses from happening in the first place? Instead of relying on the sick care system, which is designed to treat diseases once they’ve already taken root, a proactive approach allows us to invest in our health now and enjoy better outcomes in the future.

Taking simple steps like eating nourishing foods, moving our bodies, getting quality sleep, and managing stress can make all the difference. By shifting the focus from treating sickness to building long-term health, we not only feel better today but also reduce the risk of chronic conditions tomorrow. It is always worth considering all options to health, being open minded and exploring the importance of prevention and how small daily actions can lead to big health rewards. This is why I love what I do. 

 There are many free and inexpensive ways we can take an autonomous approach to our health. The overused and slightly mocked “health is wealth” is a term I have learnt to love. Our sickcare system is overwhelmed and unfortunately New Zealand follows the approach of bigger countries that have proven multiple mistakes in their approach. By adopting a preventative mindset to your health you are choosing autonomy, choosing to invest in your long term health.

Some questions I encourage people to ponder:

• In what areas of my life am I already taking charge of my health, and where might I need to step up?

• Am I waiting for external circumstances (like illness or medical advice) to guide my health decisions, or am I taking the lead in making proactive choices?

• What changes can I make today that will empower me to have more control over my future health and well-being?

• How can I better educate myself about preventative health measures, so I feel more confident and informed in my daily choices?

• Am I relying too much on the sick care system for answers, or am I embracing my own responsibility to maintain and improve my health?

• What daily habits do I have that contribute to my long-term well-being? Are there areas where I could make small improvements?

• Am I waiting for signs of illness before paying attention to my health, or am I actively working to prevent problems before they arise?

• How do I prioritise self-care, such as nutrition, exercise, sleep, and stress management? Could I make space for more balance in my routine?

• What role does my mindset play in my health decisions? Am I focusing more on treating symptoms or on supporting my overall wellness?

• What steps can I take today to reduce the chances of developing chronic conditions later in life?

So, what are some things we can do to reduce reliance on our medical teams at the bottom of the cliff?

• Identify your roadblocks, take an honest assessment of what the main features, triggers and stressors that are in your life and work on creating a sense of safety in your body and mind.

• Manage how you interact with the external world. The internet, social media, who you surround yourself with), by getting into nature and natural sunlight, slowing down, embracing community and people that lift you up

• Trial new nutrient dense meals and recipes. Include a range of healthy fats, proteins and fibrous foods into your diet to support insulin, cholesterol and hormone levels.

• Nagivate and select additional and valuable tools and self care “go to’s” that work for YOU. Find trustworthy sources of information.

  Sieve through the fads to protect your time and money investments.

• Connect with a coach, professional or some you trust. for accountability, guidance and advise so you can feel more empowered and in control of your own health. Dont be afraid to look outside the mainstream box!

You’ve got this!

Blog five - Staying on track while you travel.

You’ve been working hard at creating a lifestyle for yourself that feels good, sustainable and achievable. You have a holiday or are moving away from your routine and you know you feel crappy when you aren’t able to do those things that make you feel good. Things like exercise, eating healthy and nailing that sleep hygiene and routine. Some love to ditch the routine, forget foods with nutritional value and stay up late every night to make the most the holiday. And thats me too, but only to a point. I know when my body is out of routine for more than a couple of days, I notice changes in bloating, lethargy and energy levels.

Here are some of my suggestions: (tried and tested!)

• If fitness/strength has been a priority for you, walk instead of ubering, gain access to a gym facility, hit up that local pilates class or sign up to an online offering that can hold you accountable!

• Avoid overindulging in alcohol - although we love a drink on holiday, alcohol depletes us, so try to limit this to not having one every day. This will give your liver a break from having to work hard to process it on the daily, benefitting your sleep quality, energy levels and mood.

• Utilise breathwork and cold exposure (if you have access) pre travel to support your bodies immune system if changing seasons or flying long haul. Walk whenever you can, those K’s and steps to count and helps manage blood sugar, lymphatics and digestion!

• If you are someone that supplements, portion them in a small ziplock bag with a label, or buy some travel packs to keep you consistentIf you have a long haul flight, reduce your alcohol and caffeine intake pre and during flights. this helps with hydration, reducing lymphatic swelling and your circadian rhythm.

• Stay hydrated with electrolytes and consider timing of eating on your flight. What time zone are you flying into? If the flight has been long haul, consider using an app like Timeshifter to manage jet lag, and getting your body into its new timezone as effectively as possible.If you are in the yachting industry and are lucky enough to have a chef, let them know what your preferred diet usually is! And take it easy on the endless free chocolate and lollies ;)

• Purchase some protein powder, small sachets, or protein balls for emergency snacks. They travel well. Aim for majority of your meals to be focused around protein and fibre to keep your bowels and gut bugs happy.

  Last but not least HAVE FUN! Eat the pizza eat the pasta, enjoy the cocktail, try the delicious cafe and have that late night. The trick is remaining true to those consistent habits you know will allow you to still feel good and take care of your health. 80/20 for the win.

#traveltips #stayhealthy #80/20

Blog four - Fermented foods and your gut. 6 foods you can, and should, incorporate into your diet, and make at home.

Have you considered fermented foods to support your gut health?

There are so many benefits to incorporating some or all of these options into your diet if prepared and stored properly. Probiotic sources, are live microorganisms that can provide health benefits such as balancing our intestinal flora when consumed in adequate amounts. These beneficial bacteria help maintain a healthy balance of gut microbiota, which is crucial for digestive health and overall well-being.

Fermented foods also contain digestive enzymes, which naturally occur in our bodies but can be depleted when our GI tract isn’t working well. Below are 6 foods I have been incorporating into my diet on rotation, and at times, they are all in the fridge! Being consumed alongside, or with meals throughout the week.

Probiotic Yoghurt / Kefir yoghurt (Try to find a decent Greek yoghurt that doesn’t have added sugars)

Pickled onions (Recipe on my recipe page)

Kombucha (We only drink Good Buzz as it’s all organic, with no added sugars, only natural and made locally!

Sauerkraut/kimchi - Sourced and made from cabbage, here is an easy to make recipe! I’d love to hear how you go.

Sourdough bread - Ask a friend if you can have some of their sourdough starter, buy a bread loaf tin and get practicing. Sourdough is easy on the gut if you are gluten sensitive, but unfortunately not gluten free if you are Coeliac. If i’m not organised, ill buy from our locals at Mount Sourdough.

Water kefir is a fermented, carbonated beverage that is produced using water kefir grains or a scoby, like Kombucha. I haven’t yet attempted to make water kefir but I’m not sure ill bother because I LOVE The Wild Fermentary , their drinks (especially the berry blush) are so delicious and they also make a Kimchi and Sauerkraut! I can vouch for their products as are all organic, with no crappy additives and if you know me well, I don’t recommend brands lightly until ive done my research, or tried them myself. I have been spoilt by The Wild Fermentary who have given me a discount code for you all to use. Enter LIVEWELL15 into the checkout of your online order and receive 15% off.

For some with sensitive digestive systems, excess probiotics may cause discomfort or reactions dependent on the strain of probiotic or if you are suffering from Candida or yeast overgrowth. If you do notice bloating or excess gas from consumption - take it slow!

Listen to your body and slowly introduce these foods into your diet and avoid overconsumption at the beginning.

If you are unsure, speak to a health professional, Naturopath, or qualified Nutritionist about your specific situation. Happy fermenting!

Blog three - 7 practices to mindful and intuitive eating

There are so many amazing benefits to mindful eating. In today’s modern, fast paced and go go world, it can feel really difficult to even feel like you can take time or have the time to mindfully eat. We eat on the go, in the car, or while scrolling or looking at a screen, meaning our brains are distracted from the actual eating itself, therefore not allowing our gut time to produce adequate amounts of gastric juices or saliva to be able to break down the food. This can lead to symptoms such as bloating, feelings of ongoing hunger, burping, reflux etc.

So, what do we mean by “mindful” eating?

Mindful, or “intuitive eating” is an an approach to food that focuses on individuals' sensual awareness of the food and their experience of the food. Embracing the practice of mindful eating is an intentional practice - meaning you need to work daily on creating this habit!

Below are some tips to get you started on your mindful eating journey:

7 Ways for Mindful and Intuitive Eating

1. Listen to Your Body’s Hunger Cues

   • What It Means: Pay attention to physical signs of hunger rather than emotional or habitual triggers. Notice when you're truly hungry and when you're eating out of boredom or stress.

   • Tip: Keep a hunger journal. Before eating, rate your hunger on a scale from 1 (starving) to 10 (stuffed). Aim to eat when you're around a 3 or 4 and stop when you're at a 6 or 7.

2. Eat Without Distractions

   • What It Means: Focus solely on your meal. Turn off the TV, put away your phone, and create a calm eating environment either with others or yourself.

   • Tip: Practice eating one meal a day in silence. Pay attention to the colors, smells, and textures of your food. This helps in truly savoring and enjoying your meals. It can also be helpful to check in with your stress levels - have you just had a tense conversation or stressful drive? Take some time to breathe before eating.

3. Savor Your Food

   • What it means: Take the time to appreciate the flavors, textures, and aromas of your food. Eating slowly can enhance your dining experience and help you recognize when you're full.

   • Tip: Try the "five senses" exercise: With each bite, notice how the food looks, smells, feels, tastes, and sounds as you chew. This can make each meal more satisfying.

4. Understand Your Cravings

   • What it means: Cravings often signal a need for something other than food, such as hydration, rest, or emotional comfort. Learning to decode these signals can help you address your true needs.

   • Tip: When a craving hits, pause and ask yourself: "Am I really hungry, or is there something else going on?" Drink a glass of water, take a walk, or call a friend before deciding to eat.

5. Respect Your Fullness

   • What it means: Pay attention to your body’s signals of fullness and stop eating before you feel uncomfortable. Eating past fullness can lead to discomfort and diminish the pleasure of eating.

   • Tip: Halfway through your meal, pause and check in with your body. Ask yourself if you're still hungry or if you're starting to feel satisfied. Adjust your portion sizes accordingly.

6. Plan and Prepare Balanced Meals

   • What it means: Balanced meals that include a variety of nutrients can help keep you satisfied and energised. Planning ahead ensures you have healthy options available.

   • Tip: Spend a few minutes each week planning your meals. Include a mix of protein, healthy fats, complex carbs, and plenty of fruits and vegetables. Prep ingredients or cook in batches to save time.

7. Practice Self-Compassion

   • What It Means: Be kind to yourself, especially if you slip up or indulge. Guilt and negative self-talk can lead to unhealthy eating patterns. Focus on progress, not perfection.

   • Tip: If you find yourself feeling guilty after eating, remind yourself that it’s okay to enjoy all foods in moderation. Reflect on what led to the experience and how you can make different choices next time, without judgment. The 80/20 rule is a guide I stand by not only for eating, but most other parts of life too!

Implementing mindful and intuitive eating practices can be transformative, but having a supportive guide can make the journey easier and more effective. As a health coach, I can offer a compassionate approach to help you:

• Identify and overcome personal eating challenges.

• Develop a positive relationship with food.

• Create sustainable, healthy eating habits tailored to your lifestyle.

Together, we can work towards your wellness goals in a way that feels natural and enjoyable. Get in touch if you feel you need support after reading this blog post.

Happy eating!

Blog two- Sleep,lighting and your circadian rhythm.

Let’s talk 14 different ways to support your sleep, metabolic health, regulate hormones, and manage hunger and stress.

Firstly, I will share some insights and information that explains why I feel so much enthusiasm for this topic.

Your sleep quality, ability to manage stress, and overall health are deeply influenced by our circadian rhythm. Believe it or not, we can embrace our circadian rhythm (our internal body clock), for optimal sleep, wellbeing and performance. During sleep, the body undergoes repair and growth, the immune system is strengthened, and the brain consolidates memories and processes information.

Quality sleep is characterised by several key factors:

• Sufficient duration (7-9 hours for adults)

• Continuity (uninterrupted sleep)

• Depth (progression through all sleep stages)

• Consistency (regular sleep schedule)

• Restfulness (feeling refreshed upon waking).

These factors collectively ensure that the body and mind are well-rested, supporting optimal functioning during waking hours."

Sleep is one of the most important building blocks for our health. Good sleep hygiene or healthy sleeping habits are important for our mental and physical health, as well as our overall quality of life.

Our morning routine and behaviors during the day, not just before we go to bed can affect how well we sleep. Your food and drink choices, daily schedule, evening routine, stress levels and many other activities all play a part in your ability to sleep.

Artificial blue light, which comes from our screens, TV’s, overhead lighting in our homes, offices, buildings, and our LED lights or lamps in our homes, can all impact on our cortisol levels and ability to create melatonin at night.

So if used when it gets dark, our ability to produce melatonin is significantly suppressed (hence why melatonin can often be prescribed for people to take to get to sleep)

Although they have their place at times of urgency, instead of opting for sleeping pills, reaching for the red wine or scrolling on your phone, consider implementing some of the below to support your sleep cycle, and circadian rhythm first to encourage “sleepiness” before bedtime.

So what is this circadian rhythm you speak about?

Our internal biological clocks known as circadian rhythms control our sleep-wake patterns and other vital physical processes like influencing body temperature, hormone release and sleep wake patterns. They are essential to preserving our health and wellbeing. It is connected to daily environmental cues such as the light/dark cycle, which is the most impactful but other stimuli like exercise, meal timing, social activities, and temperature are also important

Habits to consider integrating into your daily routine:

• Utilise night shift or red light mode on your cell phone

• Reduce alcohol before bed to allow you to access REM sleep and feeling refreshed

• Regular bedtime and wake time and darkness at night (this feeds brain signals to tune in with our clock)

• Get natural, unfiltered light in the mornings for as long as possible (preferably at sunrise, watch the sunrise!)

• Use ‘Flux’ to block the blue light on your computer screen if using in the evenings. it adjusts to the time of day in the timezone you are in.

• Engage in calming practices in the evenings such as yoga, reading, taking some time for yourself in your preferred form, or drinking magnesium rich cacao. Try to stay off your phone at least 1 hour before bed. Watching the sunset also supports melatonin production.

• Anxious or anticipating something? Utilise your toolkit for reducing anxiety (breathwork, yoga nidra, NDSR, or mindfulness)

• Time restricted eating (TRE)

• Keep a cool bedroom (supports continuity)

• Consider a Magnesium supplement (such as Magnesium Glycinate) Be Pure do a great one if you are in NZ or Australia.

• Support Serotonin levels by getting sunlight (unfiltered aka not through windows) throughout your day for at least 5-10 minutes as often as possible.

• If you are a night shift worker, work in an office, parent, or up at times during the night, utilise blue blocking glasses, lamps and light bulbs to block blue light when it isn’t needed. When you get home from your shift, keep all lighting off as best you can.

• Utilise calming herbs or tea (check with your Dr first to ensure these don’t impact on any medications).

• Avoid caffeine including drinks with caffeine such as energy drinks, matcha, english breakfast tea after 12pm.
  

Get your morning routine right and your night time routine should follow. Remember, when introducing new habits. Start small to give yourself a better chance of it being sustainable! Embrace the power of your circadian rhythm for optimal sleep, wellbeing and performance.

I would never share information I didn’t think would be truly helpful and beneficial for people to consider incorporating into their lives and I do do my research. However, I don’t know everything so feel free to do some more research! The more in the know and informed we can be, the easier it is to make informed, and conscious decisions.

Some podcasts that share more insights are Well and Good podcast on Sleep, the Dr Huberman podcast on sleep at night and the @Blockbluelight website.

Happy light adjusting!

Blog one-packaged foods

Welcome to my first blog post!

I am a massive label and ingredient nerd, and recently I realised I have a lot of my own insights and learnings from my own health journey that I should be sharing with others.

This blog will explore some of the nasties and additives that are added to some of our easy to grab packaged foods on the supermarket shelf, how we can go about navigating these and why its important to be mindful of what we consume.

Firstly, lets talk about our gut.

Our gut is an incredibly complex system that plays a crucial role in our overall health and well-being. The gut lining is a thin layer of cells that protects our digestive system from harmful substances. However, many of the foods we eat today are filled with additives, such as gums, fillers, and flavours, that can have negative effects on our gut lining.

When we consume foods that are high in additives, it can cause inflammation and damage to the gut lining which can lead to issues such as gut permeability, also known as leaky gut. When the gut lining becomes damaged, it can allow harmful substances to leak into the bloodstream, causing inflammation, bloating and other health problems.

First, let's take a closer look at what gums, fillers, and flavours are. Gums are substances that are added to foods to provide a specific texture or consistency. They're commonly found in processed foods like sauces, dressings, and baked goods. Fillers, on the other hand, are added to foods to increase their volume or bulk. These can be anything from cellulose to soy protein isolate. Finally, flavours are added to foods to enhance their taste and aroma.

One of the biggest risks of added gums, preservatives, fillers, and flavours is that they can disrupt the balance of bacteria in our gut. Our gut is home to trillions of bacteria that play a critical role in our overall health. When the balance of these bacteria is disrupted, it can lead to a host of health problems, including digestive issues, low energy, autoimmune disorders, and even mental health problems.

So, while these additives may make our food taste better or look more appealing, what can we do to protect our gut lining from the negative effects of added gums, fillers, and flavours? The first step is to be mindful of what we consume. Read labels carefully and avoid foods that are high in additives.

Instead, focus on whole, unprocessed foods that are rich in nutrients and fibre. The more numbers, ingredients, and difficult to pronounce words on a packet there are, chances are its not going to be very good for you.

Some recommended food swaps from me:

• Corn chips: Swap Mexicano corn chips for Proper corn chips (they are additive free and still tasty!)

• Gluten free bread: Swap Tip Top for Venerdi which you will find in most New Words, and Pak’n Save supermarkets in NZ.

• Nut milks: Swap Alpro for Pure Harvest, Mylk Made (found at most woolworths or online, or Otis (the organic one).

Packaged foods with better for you ingredients are usually always more expensive unless you are a good bargain hunter! Some ideas for navigating this are below:

• Make your own corn chips with wraps and bake in the oven. I recommend these Corn Tortillas if you are gluten free and in NZ. Because they are preservative free, they need to stay in the fridge.

• Make your own nut milks! The Milky Plant just bought out a nut milk maker which is most definitely on my to purchase list.

• Freeze any bread purchased and use as needed to avoid wastage.

• Buy more than one when it is on sale!

• Make your own slices and bars to avoid purchasing high sugar muesli bars and biscuits.

In addition, it's important to support a healthy gut by consuming probiotic-rich foods like yogurt, kefir, and kimchi, and prebiotic foods like green bananas, asparagus, chicory root, onions, and garlic. These foods help to replenish the good bacteria in our gut and support overall digestive health.

Finally, consider working with a healthcare professional like myself, a Nutritionist or Naturopath, who can help you identify any food sensitivities or allergies that may be contributing to gut health problems. By taking a proactive approach to gut health, we can protect our gut lining and enjoy better overall health and well-being.

Until next time!