7 Dietary Tips to support a slow thyroid
 
If you have a slow-functioning thyroid (hypothyroidism), your diet can play a significant role in supporting thyroid function and overall well-being. Here are 7 key diet tips to help:
 
1. Get Enough Selenium
Selenium supports thyroid hormone metabolism. Good sources:
 
Brazil nuts (2-3 per day is enough)
Eggs
Tuna, sardines
Sunflower seeds
 
 
2. Avoid/ keep minimal goitrogen foods.
Goitrogens can disrupt thyroid hormone production by interfering with iodine uptake.
 
Cruciferous veggies (broccoli, kale, cabbage, cauliflower)
Soy products (tofu, soy milk)
Peanuts & millet
NOTE - Cooking these foods reduces their goitrogenic effects.
 
3. Choose Complex Carbs Over Simple Sugars
Refined carbs and sugar can lead to weight gain and blood sugar spikes. Instead, eat:
 
Sweet potatoes
Quinoa & brown rice
Legumes & beans
Whole grains (oats, barley)
 
4. Increase Omega-3 Fats
Omega-3s help reduce inflammation and support thyroid function. Include:
 
Fatty fish (salmon, sardines, trout). Keep this to about once or twice a month if your thyroid is slow.
Chia & flaxseeds
Walnuts
Algal oil (vegan option)
 
5. Stay Hydrated & Reduce Caffeine
Dehydration can slow metabolism. Drink plenty of water and reduce excess caffeine, which may interfere with thyroid function. Herbal teas and lemon water are good alternatives.
 
6. Avoid Ultra-Processed Foods & Excess Sugars
Packaged and processed foods can cause inflammation and weight gain. Avoid:
 
Fast food
Sugary cereals
Soda & energy drinks
Refined snacks (chips, pastries, biscuits)
 
7. Monitor Gluten & Dairy Sensitivity
Some people with thyroid issues (especially Hashimoto’s) may benefit from reducing or eliminating:
 
Gluten (wheat, barley, rye)
Dairy (milk, cheese, yogurt, butter)
Try an elimination diet to see if symptoms improve.
 
I generally recommend testing to see what the nutrient requirements of the body are, to support the body.
 
If you would like to know more about the testing services I offer, and how I work, please do get in touch for a FREE 15 minute call.
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Meditation & Stress Reduction: The Science Behind a Calmer Mind
Stress has become an unavoidable part of modern life. Deadlines, responsibilities, and constant digital connectivity can leave us feeling overwhelmed. While there are many ways to manage stress, one method is gaining significant scientific backing: meditation.
A fascinating study by Tang et al. (2007) found that just five days of integrative meditation practice led to lower cortisol levels—the hormone responsible for stress—and improved mood in participants. These results highlight the powerful impact of meditation, even within a short period.


What Is Integrative Meditation?Integrative meditation is a blend of mindfulness and focused attention techniques designed to enhance relaxation and mental clarity. Unlike traditional meditation, which often requires extended periods of practice, integrative meditation is accessible to beginners and effective in short durations.


The Science Behind Stress ReductionCortisol, often referred to as the stress hormone, plays a critical role in our body’s fight-or-flight response. While essential in short bursts, prolonged elevated cortisol levels can lead to anxiety, sleep disturbances, and even chronic health conditions. The study by Tang et al. demonstrated that meditation can significantly reduce cortisol levels, leading to better emotional balance and overall well-being.


How to Incorporate Meditation into Your Daily LifeIf five days of meditation can yield measurable benefits, imagine what regular practice could do! Here are some simple ways to incorporate meditation into your routine:

1. Start Small: Begin with just five to ten minutes a day.
2. Find a Quiet Space: Minimize distractions to enhance focus.
3. Focus on Your Breath: Deep, mindful breathing can anchor your attention and calm the nervous system.
4. Use Guided Meditations: Apps and online resources can help provide structure for beginners.
5. Be Consistent: The more regularly you meditate, the greater the benefits.
   
   
   

Final ThoughtsThe findings from Tang et al. (2007) suggest that you don’t need to spend hours meditating to experience its benefits. Even a few days of practice can result in reduced stress and an improved mood. Whether you’re a seasoned meditator or just starting out, integrating meditation into your daily routine can be a simple yet transformative step toward a healthier, more balanced life.
Have you tried meditation for stress relief? My FREE Gift of meditation is a really simple mediation mini course that leads you through a quick and easy process to meditating effectively. You can use this daily, or as often as you want, and only takes a few minutes a day. You can also do the mini course with a child, to help them learn the benefits of meditation.

I would love to hear your experiences of meditation, please do leave them below. 

Our immune system is our body's natural defence against infections, viruses, and diseases. A strong immune system helps us stay healthy, recover faster, and can even prevent chronic illnesses. In this post, I will share some practical natural ways to boost immunity.  

1. Prioritize Nutrition The food we eat plays a major role in immune health. A diet rich in whole, nutrient-dense foods provides the vitamins and minerals our body needs to function optimally. Consider using:

• Vitamin C-rich foods: Citrus fruits, bell peppers, and strawberries help enhance immune function.
• Zinc sources: Nuts, seeds, beans, and lean meats support immune cell function.
• Antioxidant-rich foods: Berries, dark leafy greens, and colourful vegetables fight inflammation and oxidative stress. Make sure you eat a rainbow of natural-coloured foods in your diet.
• Probiotics and Prebiotics: Yogurt, kefir, fermented foods, garlic, and onions promote gut health, which is closely linked to immunity.

2. Get Plenty of Sleep:  Sleep is essential for immune function. During deep sleep, our body repairs itself and produces infection-fighting molecules like cytokines. To support immunity:

• Aim for 7-9 hours of quality sleep per night.
• Create a bedtime routine with minimal screen time before sleep.
• Maintain a consistent sleep schedule to regulate your body's circadian rhythm.

3. Exercise Regularly Moderate exercise enhances immune function by promoting good circulation, reducing inflammation, and lowering stress levels. However, balance is key:

• Engage in 30-45 minutes of moderate activity like walking, cycling, or yoga most days of the week.
• Avoid excessive, intense workouts, as they can temporarily weaken immunity if you are not used to them, or if you are feeling off colour.

4. Manage Stress Effectively Chronic stress weakens the immune system by increasing cortisol levels, which suppress immune responses. Try these stress-reducing techniques:

• Meditation and deep breathing exercises (you can sign up to my FREE meditation course here).
• Engaging in hobbies and activities that bring joy.
• Spending time in nature and practicing mindfulness.

5. Stay Hydrated Water is vital for overall health and plays a role in immune function by helping flush toxins from the body. Tips to stay hydrated:

• Drink at least 8 glasses (64 oz) of water per day.
• Consume herbal teas and water-rich foods like cucumbers and watermelon.
• Limit sugary, alcohol and caffeinated drinks that can cause dehydration.

6. Get Enough Sunlight (or Vitamin D) Vitamin D is crucial for immune health, yet many people are deficient. Natural ways to boost Vitamin D levels include:

• Spending at least 15-30 minutes in the sun daily.
• Consuming foods rich in Vitamin D, such as fatty fish, eggs, and fortified dairy products.
• Consider a Vitamin D supplement, if necessary, especially in winter months.

7. Avoid Harmful Habits Certain lifestyle habits weaken the immune system. Be mindful of:

• Reducing alcohol consumption, as excessive drinking weakens immune defences.
• Avoiding smoking, which damages lung health and lowers immunity.
• Cutting back on processed and sugary foods that contribute to inflammation.

8. Keep your air clean. Use pure essential oils in a reed diffuser or oil burner to help keep the air free of pathogens.

• Pine for
• Tea Tree oil for

9. Start the day with a ginger, turmeric and lemon shot
Juice apples, carrots, lemon, orange, ginger and turmeric for a shot of natural goodness to lift your immunity each day.  


10.Have house plants that purify your air
Spider plants release oxygen and also help clear toxins from the air. Having a few spider plants in the house not only bring life and a pop of colour into the house, they also help you have extra oxygen and cleaner air.
 
 
Boosting your immune system naturally is about making consistent, healthy choices. By eating a nutrient-rich diet, prioritizing sleep, exercising regularly, managing stress, staying hydrated, getting enough sunlight, and avoiding harmful habits, you can enhance your body’s defence system. Remember, small daily actions add up to big health benefits over time. Your future you will appreciate all of those little steps!
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Meditation has been practised for thousands of years, and modern science has begun to identify its numerous benefits for both mental and physical health. Here are some key benefits backed by research:
 
Reduces Stress and Anxiety: Mindfulness meditation has been shown to reduce stress and anxiety by helping individuals focus on the present moment and accept their thoughts and feelings without judgement. Studies have found that mindfulness-based stress reduction (MBSR) can significantly reduce symptoms of anxiety and depression(1).
 
Improves Emotional Well-being: Regular meditation practice can increase feelings of happiness and well-being by enhancing self-awareness and promoting positive emotions. Research has shown that meditation can improve overall mental health and reduce symptoms of depression(2).
 
Enhances Cognitive Function: Meditation has been linked to improved memory, attention, and cognitive flexibility. Studies have demonstrated that meditation can lead to structural changes in the brain, known as neuroplasticity, which can enhance cognitive function over time(3).
 
Boosts Immune System: Meditation has been found to strengthen the immune system by reducing stress and promoting relaxation. This can lead to better overall health and a lower risk of illness.
 
Improves Sleep Quality: Regular meditation practice can help individuals fall asleep faster and enjoy deeper, more restful sleep. This can lead to improved energy levels and overall well-being.
 
Slows Aging Process: Some studies suggest that meditation can slow down the ageing process by reducing oxidative stress and promoting cellular health.
 
Increases Compassion and Empathy: Meditation can enhance empathy and compassion by helping individuals become more aware of their own emotions and those of others. This can lead to improved relationships and a greater sense of connection with others.
 
Are you considering starting meditation?
Why not join my FREE meditation challenge (click the button below), which includes a short meditation that takes just a few minutes to enjoy daily, or if you would like the benefits of a longer meditation, try out my Monday Meditation Classes, with huge benefits if you sign up to pay monthly.
 
 
References
American Psychological Association. (2019, October 30). Mindfulness meditation: A research-proven way to reduce stress.
 
Positive Psychology. (2024, October 3). 20+ Health Benefits of Meditation According to Science.
 
The Good Body. (2023, July 22). 14 Benefits of Meditation Backed by Science.
 

Get ready for Autumn and Winter Health - time to top up on your immunity

The weather has changed, the temperatures have dropped, and evenings are noticeably drawing in. With the warmth of the sun being just in the middle of the day now, it is time to consider keeping yourself healthy through the chillier months ahead. Planning now, will help you to make a different to your immunity.

If you look at the hedge rows right now, you will notice they are bountiful with berries. In this article we explore the healing power of elderberries (do make sure you are certain of what you are foraging, as not all berries are edible).
 
Elderberry, scientifically known as Sambucus nigra, has been used for centuries as a natural remedy for boosting immunity and fighting off colds and flu. These small, dark purple berries are packed with nutrients and powerful antioxidants that can support the immune system, reduce inflammation, and promote overall health. But before you reach to eat one, please don't, they are really potent and best used in a tincture or syrup as a medicine. There is a recipe at the end of this article.

Elderberries are rich in antioxidants, particularly flavonoids, which play a crucial role in neutralizing free radicals that can damage cells. This antioxidant property helps reduce oxidative stress, which is linked to chronic diseases and aging. Flavonoids in elderberry also support cardiovascular health and may help protect against certain forms of cancer by reducing inflammation.

Elderberry is widely known for its ability to boost the immune system, particularly in fighting off viral infections. Elderberry contains anthocyanins, a type of flavonoid, that has been shown to have antiviral properties. Studies have found that elderberry can shorten the duration and severity of cold and flu symptoms when taken at the onset of the illness.

Elderberry works by inhibiting the ability of viruses to infect cells, making it harder for viruses like the flu to spread within the body. It also increases the production of cytokines, proteins that help regulate the immune response, ensuring a quicker recovery.

In addition to supporting immunity, elderberries also have anti-inflammatory properties. Chronic inflammation can weaken the immune system and contribute to various health issues, including heart disease and autoimmune conditions. Elderberries help reduce inflammation by inhibiting the production of inflammatory cytokines and promoting the production of anti-inflammatory compounds.

Elderberries are an excellent source of vitamins A, C, and B6, and potassium  all of which are essential for a healthy immune system. Vitamin C, in particular, is known to help prevent infections and enhance the function of immune cells. 

Elderberry Tincture Recipe
A great way to incorporate elderberry into your daily routine is by making an elderberry tincture. This concentrated form of elderberry can be stored for extended periods and taken daily to support immunity.

Ingredients

• 1 cup elderberries (fresh or dried)
• 2 cups vodka or brandy (at least 80 proof)
• A clean glass jar with a lid
• If you want to make this alcohol free (for alcohol free adults and for children) replace the alcohol with 1 cup water and 1 cup vegetable glycerine.
  

Instructions

1. Prepare the elderberries: If using fresh elderberries, make sure to remove the stems and rinse them thoroughly. If using dried elderberries, they are ready to use as is.
2. Fill the jar: Place the elderberries in the glass jar, filling it about halfway.
3. Add the alcohol: Pour vodka or brandy over the elderberries until the jar is almost full, leaving about an inch of space at the top.
4. Seal and store: Secure the lid tightly, then shake the jar to mix the berries and alcohol. Store the jar in a cool, dark place for 4-6 weeks, shaking it every few days. You will observe the alcohol take on the pigment of the berries.
5. Strain and bottle: After 4-6 weeks, strain the mixture using a fine mesh strainer or cheesecloth, discarding the berries. Pour the tincture into a clean bottle and store it in a cool, dark place.
6. LABEL CLEARLY WITH WHAT YOU HAVE MADE AND THE DATE MADE
   

To Use (for adults):
Take 1-2 teaspoons of the elderberry tincture daily for immune support, or up to 3 times daily at the onset of cold or flu symptoms.

This article does not replace medical advice, always seek professional support.

This little herb grows as a weed, appearing very early spring. It has several common names, including clivers, cleavers, goosegrass, sticky weed, and sticky willy to name a few.

The Velcro like hook hairs on the leaves and squarish stem mean this weed will happily stick to your clothes and other plants. It is a straggly weed, that grows to around 3 feet or longer. It either grows along the ground, or upwards with support of other plants. The leaves are narrow in whorls of 6 or 8.
As the plant matures, it has tiny star shaped flowers (generally of 4 white and greenish petals) in clusters or 2 or 3. These shoot from the leaf axils.

As the plant ages, little seeds, or burrs, are produced, in clusters of 1 to 3 seeds. They are covered with little hook hairs that attach to animals to aid seed dispersal.
Gallium Aparine can appear similar to Gallium Odoratum (sweet woodruff). One of the key differences is that sweet woodruff does not have fine hairs.

This herb, grows abundantly in gardens if left untended. It supports lymphatic drainage and supports detoxification of the body.

It supports weight loss, and helps heal dry skin. If you suffer with irritable bladder or painful urination, this is a herb to try. Make it as a tea, or use it as a herbal water (see YouTube video), Also see my recipes here.

Gallium Aparine can also be eaten as a vegetable.

To use, harvest when young. If eating in a mixed leaf salad, use the very young leaves only, as the leaves are very soft. Alternatively, try adding the leaves to soups or spinach dishes. You can also use them to make pesto (the crushing of the leaves makes them soft, so the very fines hairs are not noticeable).
I find the young leaves have a mild cucumber like flavour, so very subtle and quite pleasant.

Other uses of Gallium Aparine include using it as a poultice for sunburn, nettle rash, blisters, open sores, psoriasis, hot inflamed skin and burns. To make a poultice, pop some fresh (washed) cleavers in a pestle and mortar and grind well, then apply to the affected area.
 
Have you used Gallium Aparine before? What have you made with it, and how have you found it. I would love to hear from you.

 - It is time to give mens health a turn in my blog posts. Men have individual and body specific needs just as we do, it is just, in my experience, they often need more support speaking about them.

In this post we are exploring what the prostate is, health conditions of the prostate and some self help for  prostate health.  If you know someone with a prostate, please share with them - they may thank you for it!

The prostate is a chestnut shaped gland found only in males. It is directly beneath the bladder, just in front of the rectum, and  surrounds the urethra (which carries urine out of the body). The prostates function is to produce a fluid ( ) that mixes with sperm from the testicles to make semen. This fluid is stored in the seminial vesicles.  The prostate also produces a protein called prostate specific antigen (PSA), which helps liquify semen, enabling them to swim more freely. PSA is present in trace amounts in blood plasma. The amount of PSA is one of the indicators the medical profession use to identify if there may be a health issue with the prostate.

One of the essential functions of the prostate is to he prostate also acts as a valve for urine flow and control of fluids.

Health problems related to the prostate include Prostatis (inflamed prostate),  Benign Prostate Hyperplasia (Non Cancerous Enlargement of the Prostate) and  Prostate Cancer.

Listed below are some signs and symptoms to look out for. You do not need to have all of the symtpoms. In all cases seek medical attention. Alongside this, Natural remedies will help support your health recovery, and work on the root cause of the problem.

ProstatitisHere the prostate becomes inflamed (swollen). There are different causes for this, one of theem being bacterial infection.  Prostatis can happen at any age, though is more common over the age of 50. 
Symptoms can include:

• perineal pain (pain in the area between the anus and scrotum), which is usually worse for prolonged sitting
• pain in the pelvis, genitals, lower back and buttocks
• pain when urinating
• a need to pee frequently
• difficulty urinating, such as problems starting to pee
• pain when ejaculating

Benign Prostate Hyperplasia (Enlarged Prostate)This is very common and is associated with ageing. More than 1 in 3 of all men over 50 will have some symptoms of prostate enlargement. An enlarged prostate can put pressure on the urethra, which can affect how you urinate.
Signs of an enlarged prostate can include:

• difficulty starting or stopping urinating
• a weak urine flow
• straining when peeing
• feeling like you're not able to fully empty your bladder
• prolonged dribbling after you've finished peeing
• needing to pee more frequently or more suddenly
• waking up frequently during the night to pee

Simple self help includes reducing or removing tea, coffee and alcohol from your diet, and having a healthy fluids consumption routine, where you have your fluid intake in the day time, and avoid drinking late evening / before bed.


Prostate cancerIn the UK, prostate cancer is the most common type of cancer in men, with more than 45,000 new cases diagnosed every year. (source, NHS.uk website). The risks of developing this cancer rise with age, most commonly affecting men over 65. Statistically it is also affected by ethnicity (being more common in black males, and least common in asian males) and family history. So if you have a family member who has had Prostate cancer, please bear this in mind, and certainly look after your health with preventative care.

The problem with prostate cancer, is that in its early stages, it may not cause any symptoms, and as it develops its symptoms can be similar to prostate enlargement. So any concerns, do get checked out.

So, symptoms of Prostate cancer may include:

• needing to pee more frequently, often during the night
• needing to rush to the toilet
• difficulty in starting to pee (hesitancy)
• straining or taking a long time while peeing
• weak flow
• feeling that your bladder has not fully emptied
• blood in urine or semen. 

Prostate cancer generally progresses slowly, but that does not mean you should take visiting your GP or seeking support slowly. Use the time wisely, get help, even if it is just monitoring.

Self Help.
Please note, this is not to replace medical care. See a GP and get a diagnosis. Then you can decide upon an action plan. There is no shame is getting your health sorted. 

So the first step to explore is really easy. Affirmations. Esoterically, every part of the body represents a place where we may store emotion. The prostate (according to Louise Hay) represents Mental fears that weaken the masculinity. Giving up, sexual pressure and guilt. A belief in aging. 

Whilst some may see this as nonsense you can see the links that go with Men not wanting to go to the GP for this area of health, and how the very health problem weakens their health and creates fears. It is also a link with aging.
Louise Hay always has an answer to start your support work. Repeat this affirmation three times, several times a day. Ideally say it out loud, and perfectly, infront of a mirror too. But do not let ideal stop you - just do it.... your way!

"I love and approve of myself. I accept my own power. I am forever young in spirit."

You will be surprised how powerful that is. If you can, journal what comes up. It may stir memories, things you want to resolve, emotions, or just stuff. Write it down. Get it out - process it. Your future you will thank you later.

More self help
Try to eat a high lean protein and a high complex carbohydrate food (wholefood) diet. 
for example, lentil bolognaise on whole meal pasta, chicken curry on brown rice, porridge with ground nuts and seeds, leafy green vegetables. Include eggs, greens, etc.

Keep your bowels regular. Include plenty of fresh water during your day.
Eat flax seed as part of your diet - it helps promote bowel motions.
If you struggle with constipation, try abdominal massage (work in the direction of the bowels)

Keep warm, the cold will aggravate your nerves, which may cause you to need to pee more. Also, keep your stress levels low. Stress always aggravates health.

Herbs and supplements that may help include saw palmetto, nettle root and ginseng. Of course, if you are on medication, please check with your medical practitioner to make sure they are okay . Nutrients wise, you will porobably benefit from additional zinc and selenium in the diet. I have added links for the herbs and extra nutrients below for you (Full disclosure - I do receive a small commission on these products, but I have chosen to share it with you... so we all benefit - please see the link below).

This is a good formula for you to use (do not use if allergic to celery).
For zinc supplements
For Selenium
If you would like a discount when purchasing, please find out how here .

If you are unsure of what you need, please do check in for an appointment. A HTMA test would certainly identify your mineral imbalances and make it clear for you to see an action plan ahead. Do get in touch for a free 15 minute chat on how I would be able to support you.

If you have any concerns about your prostate, do get it checked out. It may be nothing, or it may be a something, but you can not take action if you do not know.