Fibromyalgia is a health condition that is characterised by fatigue, aches, pains and other health issues with no  known medical cure. There may be issues with sleep, and cognition and other symptoms.

Whilst medically there is no known cure, there is a lot you can do to support your health holistically.

There is often stored emotional pain, poor diet (due to complete exhaustion and physical discomfort) amongst other issues to resolve.

When working with Fibromyalgia clients, I use my Biofeedback equipment to help identify what is going on for them, what to work on as a priority, and what herbs, supplements and remedies are needed. We also explore the emotions that come up on the system, and what they mean for the client.

In addition, we work on diet. For this I may suggest a HTMA test (they are available from my self for my clients) to explore the underlying nutritional needs and heavy metals that may be present.

The one thing that can be worked on easily yourself is diet. Now easily does not mean it will be easy, we all have affinities for particular food cravings, or have days where we would rather grab a treat than cook a proper meal, where we are fuelling on coffee and unwinding on wine. But, if you can just stop the wheel, break the programme and start afresh, you start the healing and regeneration cycle, and you put the the breaks on a part of the self destruction.

​In the video below, I share a little on how easy it is to make a few changes to your diet, with a little will power, you can start the healing.

Post Christmas, many of us are on a mission to get fit, lose a few pounds or work towards the body we want for Summer.

This is often coupled with the dilemma of boxes / tins / fridges / cupboards filled with tasty delights that excite our taste buds and cause our waistlines and cellulite despair.

So I want you to think strong and hard about what you want, and why you are keeping the treats. A fridge filled with celery, salad, soups and homecooked stews will nourish you - the seasonal mass produced sugar rich goodies will deplete you. 

If you have good self control, and enjoy making the treats last, then by all means keep them, but if they call to you in the night, and you find yourself eating them without thought, give yourself permission to put them in the bin or pass them on to someone who will appreciate them.  With the foods you do not want out of the way, you are more likely to reach for nourishing options (and of course, you will have room for them too).

With your cupboards now spacious and stocked with nourishment, I am going to ask you to look at what you are drinking. Hydration is really important to flush toxins and help you feel bright.

To help you keep hydrated, aim to reduce caffeinated drinks (so energy drinks, coffee, tea etc) and switch to herbal teas and water. If you do not enjoy cold water in the winter, look to have hot water with a slice of lemon and ginger, or perhaps a dried hibiscus flower. Of course, if you find this difficult, aim to transition, switching out one drink at a time. It is better to do a little than nothing at all.

​Your body will thank you for it.

Vitamin B12, also known as cobalamin, is an essential nutrient that plays a vital role in keeping the body and mind healthy. Unlike many vitamins, B12 is not produced by the body and must be obtained through diet or supplementation. Whilst this vitamin is only required in relatively small amounts, its impact on overall health is enormous.

Why Does Vitamin B12 Matter?
Vitamin B12 supports some of the body’s most critical functions, from energy production to brain health. A deficiency can cause fatigue, memory problems, mood imbalances, and even long-term nerve damage if left untreated. Ensuring adequate levels of B12 is especially important for people who follow plant-based diets, older adults, those with digestive conditions that affect nutrient absorption and, in my opinion, anyone who may have a toxic load (think smoking, vaping, alcohol).

Key Benefits of Vitamin B12
1. Boosts Energy and Reduces FatigueB12 is crucial for converting food into energy. It helps the body produce red blood cells, which carry oxygen throughout the body. Without enough B12, red blood cell production drops, often leading to fatigue, weakness, or anaemia.

2. Supports Brain and Nervous System Health This vitamin protects nerve cells and is vital for producing neurotransmitters that influence mood and cognitive function. Studies suggest that B12 may help reduce the risk of memory loss, support concentration, and protect against age-related cognitive decline.

3. Enhances Mood and Mental Wellbeing B12 contributes to the production of serotonin, the “feel-good” brain chemical. Low levels have been linked to mood disorders like depression and anxiety. Adequate B12 can help support emotional balance and resilience.

4. Promotes Healthy Skin, Hair, and Nails By aiding in cell reproduction, B12 helps maintain the health of rapidly dividing cells, including those that form your skin, hair, and nails. Deficiency may result in skin irritation, brittle nails, or hair thinning.
5. Supports Heart Health Vitamin B12 helps regulate homocysteine levels, an amino acid that, when elevated, can increase the risk of heart disease. Keeping homocysteine in check supports cardiovascular health.

6. Vital for Pregnant Women and Foetal Development During pregnancy, B12 is essential for foetal brain and nervous system development. Deficiency in expectant mothers can increase the risk of birth defects and complications. Check your pregnancy supplements have B12 as part of the formula.

Natural Sources of Vitamin B12
​Vitamin B12 is primarily found in animal-based foods such as:
Meat (beef, lamb, poultry)
Fish and shellfish (salmon, tuna, clams)
Eggs
Dairy products (milk, yoghurt, cheese)
If you are following a vegan or vegetarian lifestyle, fortified foods such as plant-based milks, breakfast cereals and nutritional yeast are valuable options. Supplements are also widely available in tablets, sprays or injections if additional support is needed.
Who May Need Extra B12?Vegans and vegetarians (as dietary sources are limited)
Older adults (as reduced stomach acid can impair absorption)
People with digestive conditions (such as Crohn’s or coeliac disease)
Individuals on certain prescribed medicines.
Individuals with a poor diet or negative lifestyle factors (for example, smoking / drinking / vaping / eating junk food / takes outs etc)
 
B12 is essential for many functions in our body. If you are unsure if you need supplementation, please do get in touch for an appointment. If you would like to purchase B12, Biocare has excellent quality supplements. Please find out more about their range, and also how to receive a discount when you order here. 

Please note, This article does not replace medical advice

​

When you want to lose weight, eating right, drinking lots of water, and getting plenty of rest, fresh air and exercise are essential. Additionally, herbs can support your body with letting go of the weight.

Here are 10 herbal teas that may support weight loss naturally by boosting metabolism, aiding digestion, reducing appetite, and improving fat oxidation. Remember, tea alone won't lead to significant weight loss without healthy eating and exercise, but it can be a great addition to your routine:

1. Green Tea

• Benefits: Rich in catechins (especially EGCG) that boost metabolism and fat burning.
  
• How it helps: Increases energy expenditure and helps break down fat, especially during exercise.
  

2. Oolong Tea

• Benefits: A partially fermented tea that combines the benefits of green and black tea.
  
• How it helps: Enhances fat oxidation and boosts metabolism.
  

3. Peppermint Tea

• Benefits: Suppresses appetite and improves digestion.
  
• How it helps: Reduces cravings and bloating, making it easier to stick to healthy eating.
  

4. Ginger Tea

• Benefits: Aids digestion, boosts metabolism, and has thermogenic properties.
  
• How it helps: Encourages fat burning and reduces inflammation that can lead to weight gain.
  

5. Hibiscus Tea

• Benefits: Contains enzymes that help break down sugars and starches.
  
• How it helps: May lower fat absorption and promote a healthy metabolism.
  

6. Rooibos Tea

• Benefits: Caffeine-free and rich in antioxidants.
  
• How it helps: Contains aspalathin, which may help reduce stress hormones that trigger hunger and fat storage.
  

7. Dandelion Tea

• Benefits: Natural diuretic and liver detoxifier.
  
• How it helps: Reduces water weight and supports digestive health.
  

8. Cinnamon Tea

• Benefits: Regulates blood sugar and reduces insulin spikes.
  
• How it helps: Helps control cravings and supports stable energy levels.
  

9. Fennel Tea

• Benefits: Eases bloating, aids digestion, and may suppress appetite.
  
• How it helps: Helps you feel full and comfortable after meals.
  

10. Matcha

• Benefits: A concentrated form of green tea, rich in antioxidants and chlorophyll.
  
• How it helps: Boosts thermogenesis and energy, ideal before a workout
  
  
  Tips for Use
• Drink 1–3 cups daily depending on caffeine sensitivity.
  
• Choose organic, high-quality teas without added sugars.
  
• Combine with a healthy diet and physical activity for best results.
  
• Do get in touch if you need an appointment to support your weight loss journey. Emotions, trauma and underlying nutritional imbalances and health conditions can be underlying obstacles to achieving your desired outcome.
  

Mouth ulcers can be painful and irritating, but natural remedies can help speed up healing and reduce discomfort. Here are some effective options:

1. Saltwater Rinse

• Mix 1 teaspoon of salt in warm water and rinse your mouth for 30 seconds.
• Repeat 2–3 times a day to reduce bacteria and promote healing.

2. Honey

• Apply raw honey directly to the ulcer.
• Honey has antibacterial and anti-inflammatory properties that help soothe and heal.

3. Coconut Oil

• Dab a little coconut oil on the ulcer for its antimicrobial and soothing effects.
• Repeat multiple times a day.

4. Aloe Vera

• Apply fresh aloe vera gel to the sore for pain relief and faster healing.
• Aloe vera has anti-inflammatory and antibacterial benefits.

5. Baking Soda Paste

• Mix baking soda with a little water to form a paste.
• Apply to the ulcer for a few minutes before rinsing off.
• Helps neutralize acids and reduce irritation.

6. Clove Oil

• Dab a small amount of clove oil on the ulcer using a cotton swab.
• Clove oil contains eugenol, a natural pain reliever and antiseptic.

7. Chamomile Tea

• Brew chamomile tea and use it as a mouth rinse or place a cooled tea bag on the ulcer.
• Chamomile has anti-inflammatory and healing properties.

8. Liquorice Root

• Soak liquorice root in warm water and use it as a mouth rinse.
• It forms a protective barrier and reduces inflammation.

9. Vitamin B12 & Iron

• Deficiency in B12 or iron can cause recurrent mouth ulcers.
• Increase foods rich in these nutrients, like leafy greens, nuts, and eggs, or take supplements if needed.

10. Avoid Triggers

• Avoid spicy, acidic, and rough-textured foods that can worsen irritation.
• Reduce stress, as it can contribute to ulcers.

Mouth ulcers can represent underlying immune issues, or gastric issues. If the ulcer persists for more than two weeks or worsens, consult a healthcare professional. Please do reach out if you would like to work with me.

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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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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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.