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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Meditation is a practice with numerous scientifically-backed benefits for mental health. Here are some of the key ways it can enhance mental well-being:
 
1. Reduces Stress
Meditation helps lower levels of the stress hormone cortisol. Techniques like mindfulness meditation encourage focusing on the present moment, which reduces rumination and helps the mind release stress-inducing thoughts.
 
2. Alleviates Anxiety
Regular meditation can help reduce symptoms of anxiety by promoting relaxation and encouraging a non-judgemental awareness of thoughts and emotions. This practice helps individuals respond more calmly to stressors.
 
3. Improves Emotional Regulation
Meditation strengthens emotional resilience by enhancing awareness of emotions without reacting impulsively. This leads to improved mood stability and reduced mood swings.
 
4. Enhances Focus and Concentration
Meditation trains the brain to sustain attention and avoid distractions. Techniques like focused attention meditation improve cognitive control, which can help with tasks requiring sustained mental effort.
 
5. Boosts Self-Awareness
Practices like mindfulness meditation encourage introspection and help people gain insight into their thought patterns and behaviours, fostering greater self-understanding and personal growth.
 
6. Supports Better Sleep
By calming the mind and reducing stress, meditation can improve sleep quality. Specific practices, such as body scan meditations, help relax the body and prepare it for rest.
 
7. Reduces Symptoms of Depression
Meditation can enhance feelings of well-being and reduce depressive symptoms by promoting positive thinking and reducing negative thought patterns. It may also increase levels of serotonin, the "feel-good" neurotransmitter.
 
8. Decreases Emotional Reactivity
Meditation teaches individuals to observe their thoughts and emotions without immediate reaction, helping them approach situations more thoughtfully and with less emotional intensity.
 
9. Improves Overall Mental Clarity
Regular meditation can enhance cognitive function and memory, providing a sense of mental clarity and reducing feelings of being overwhelmed.
 
10. Encourages Compassion and Connection
Loving-kindness meditation (Metta) fosters feelings of empathy, kindness, and connection to others, which can improve social relationships and reduce feelings of loneliness.
 
Incorporating meditation into daily life, even for a few minutes a day, can lead to significant improvements in mental health and overall well-being. Have you meditated before, do you struggle with it. My FREE mini course, the Gift of Meditation, is available for you to access here. The course is broken down into really simple bite-size steps, with video guidance. There is also a short 6 minute meditation that you can use every-day if you want to, and it is child-friendly. If you want longer, meditations, that help your with deeper mindfulness practise, then please do come along to my on-line Monday meditation classes, or for even better value, and access to the replays, join my Meditation portal, accountability always help us to achieve our goals.
You have nothing to lose, and everything to gain by meditating.

Try it. 
 

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.

If you would like to attend one or more of my sessions, there are both on line and in person options available, With both on line and in person seasonal meditation classes, and also womens meditation and craft sessions at my farm in Brightlingsea, Essex. Sessions are currently held in line with the seasons, so look at March, June, September and December events on the above booking link.

If you have any questions, or would like to arrange a private event for your group, please do get in touch using the contact form.

In 2020, when so many people felt cheated from a Christmas season they had been promised, and the world felt full of doom and gloom, I wanted to share a little light in the corners that had lost all sense of hope.

This turned out to be a special gift, a gift of inner connectedness, a gift of making a journey to heal.

Just like the Holistic Advent, this gift is compeltely FREE. There is no charge, and absolutely no obligation in any way. You decide how much you want to commit to yourself today, and your future self (you will thank you for it).

Over 13 evenings (or nights) you have the opportunity to have a guided journaling session, or moment to meditate if you prefer (or both if you would like to). We explore the year gone past, and the year to come, but break it down bit by bit.

The Holy nights are customisable to you - what you want to do. There is no right or wrong way to do it. The only thing you choose to do is join in as much as you feel able to. There really is no pressure.

So, if you fancy a journey into making your year ahead more of the year you want it to be, and may be you want to put to rest and reflect on the year that has past (letting go of the bits that were not so good, and remembering the best bits), then please do sign up. Connect and feel whole as we work towards the next calendar year.

You can either follow along on FaceBook, or join in via email. Which ever method works for you.

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So go on, hit the button, for your future you!