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.

Nettles,! If you forage them or have them in your garden, they are free, you can cook them and eat them like spinach, and use them to make teas. They are medicinal and so nutirtional, just be careful how you pick them.

This month we are looking at this wonderful nutritious food.... that may be growing near by.

Liking nitrogen rich soil, Nettles grow in grassland, heathland, moorland, freshwater, farmland, coastal, wetland, woodland, town and garden. You can find it along hedgerows, ditches, untended gardens, along rivers. So it is likely there are nettles close to you.

Both male and female flowers appear on a single plant. Being wind pollinated, nettle has dark green lanceolate leaves and a square stem, all covered with fine needle like hairs. These fine needles contain formic acid, and are what agitates the skin causing hives and similar reactions. This erect perennial plant can grow up to 8ft high, it flowers in summer with tiny yellow-green flowers, females hanging like catkins, males in spikes.
Nettle is a really sustainable plant, being very widespread and  hard to get rid of. That said, as more housing is built, there will be less land available for nettles to grow on (but nettle do like untended gardens!).
 
Harvesting – Nettle tops are best harvested in the spring (If nettles are constantly harvested from spring, then the tops can continue to be harvested through to Autumn). Wear gloves to pick. (Or see how I pick nettle tops here -  https://youtu.be/knEpYz4FZvc ). There is an additional video on Nettle here - https://youtu.be/dRZDdEIMWv0​
Nettle Seeds are harvested when almost ripe (generally late summer, early autumn). Cut the tops (with the seeds) with scissors
Harvest the roots, ideally in the Autumn, but anytime is okay if they are needed. Use a stout garden fork and a pair of close fitting garden gloves. The roots will need untangling.
As with all herbs, avoid harvesting from the road side, as it will also contain pollutants.
 
Indications / Uses
Tea – consumed internallly
Anaemia, Bleeding, Diarrhoea, Gout, fluid retention, low blood pressure, coughs, allergies (including hayfever), regulating breast milk production, skin problems / hives, high blood pressure

Tea – applied topically
Cuts and wounds, hair tonic

Nettle Seed
Kidney support, cough, yin tonic (TCM), Aphrodisiac, Convalescence

Whole Plant
Arthritis and gout (note, it is rich in Iron, and may not suit some people with rheumatism).
 
  
Preparation and Dosage
Tea – allow a couple of fresh nettle tops to infuse in boiling water for up to 20 minutes. Strain and enjoy (adding honey if desired – for drinking). – Drink as needed.
If using to bath an affected area, allow to cool sufficiently before use.

Nettle Seed Electuary – Cut the seed tops when almost ripe and lay them on brown paper out doors on a warm dry (still) day. When dry, strip the seeds off from the stems (it is best to wear suitable gloves). Grind the seeds into a powder and then mix with a little honey to make a paste. Store in a wide mouthed jar. Use 1 to 2 teaspoons daily.

Whole Plant
Use the whole plant to whip the inflamed area with nettle until a rash appears. This is believed to help clear the affliction. (NB – this is not a method I recommend to my clients, but it is one my previous neighbour used. I personally feel he may have had better results drinking nettle tea!)

Nettle Tops
As a soup – see recipe below – use as needed
As a tincture – 1 teaspoon 3 x a day. If using topically for burns, cool the burn under cold running water and then apply the tincture. Texts suggest applying with a cotton ball, I prefer to apply by adding tincture to water and submerging the affected area (if possible)

Nettle Roots
As a decotion – drink a cup full 2 to 3 times a day
As a decotion tincture – drink 1 teaspoonful daily to maintain prostate health, use 3 x daily for more acute problems.
 
Contra-indications or cautions (and  drug interactions)
Do not use Nettle Root in pregnancy.
Because of their high vitamin-K content, patients taking anti-coagulants such as warfarin should avoid taking nettles as it increases the vitamin-K concentration in the blood (which is what the drugs are often usually attempting to lower. The patient would effectively would more of their drug.
Use caution if patient has had an extreme reaction to nettles in the past.

Recipes
Would you like to use nettles in your diet, here is som iinspiration
https://www.dawnwaterhouse.co.uk/nettle-recipes.html
​
 
Folklore (from Grieve)
In old Herbals, taking the seeds inwardly, were recommended for the stings or bites of venomous creatures and mad dogs, and as an antidote to poisoning by Hemlock, Henbane and Nightshade.
 
A quaint old superstition existed that a fever could be dispelled by plucking a Nettle up by the roots, reciting thereby the names of the sick man and also the names of his parents.
 
Preparations of Nettle are said to act well upon the kidneys, but it is a doubtful diuretic, though it has been claimed that incipient dropsy may be remedied by tea made from the roots.
 
A novel treatment for diabetes was reported by a sufferer from that disease in the daily press of April, 1926, it being affirmed that a diet of young Nettles (following a two days' fast) and drinking the brew of them had been the means of reducing his weight by 6 stone in three days and had vastly improved his condition

And if you do not want nettles in your garden!
To get rid of nettles, it is reported that you need to cut them down 3 times a years for three years.
 
 


​

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.