Weekend Essentials. #oolongtea #darkchocolate #pasturedeggs #therapeuticfoods #foodforthought #foodforlife #naturopathicnutriton #nutritionaltherapy #nutrientdense #antioxidants #phytochemicals #mörkchoklad #frigåendehöns #fermentedtea #bluetea #nutritionist

When your coffee is trying to convince you to go for a woodland walk.... #coffeelovers #coffeetime #organiclife #organiccoffee #oaktree #coffeegrounds #messageinacup #coffeecup #woodlandwalk #greentherapy #woodland #forestwalk #kaffesump #kaffe #fikapaus #fika

A handful of wild garlic, red onion and a finely chopped garlic clove. One of my favourite health hacks is to mix in some Alliums into my dinner salad. Alliums is the family name of vegetables like onions, garlic, leek and shallots. The Alliums contain compounds that have some impressive properties, making them great for supporting general health and reducing the risk of some of our most common health concerns. •Regulating blood sugar levels, which is essential for people with diabetes or pre-diabetes, as well as anyone seeking to improve general health. Reducing the risk of various cancers, such as colorectal, oral, laryngeal, oesophageal, and ovarian cancer. Supporting liver detoxification due to their sulphur compounds. Providing protection against cancer, heart disease, and allergies through the antioxidant compound called quercetin. Controlling cholesterol levels and benefiting heart health due to organosulfur compounds. Reducing the risk of hip fracture in peri- and post-menopausal women. Improving bone density and reducing bone loss in middle-aged women. Lowering high blood pressure and triglyceride levels. Supporting a healthy immune system due to their high vitamin C content. Inhibiting inflammatory molecules and aiding conditions like arthritis, reducing joint pain and stiffness. Fighting bacteria in the urinary tract. and treating bladder infections by inhibiting the growth of infection-causing bacteria. #alliumfamily #allium #onion #garlic #healthhack #bloodpressure #cardiovascularhealth #cholesterol #bladderhealth #urinaryhealth #wildgarlic #generalhealth #bonedensity #triglycerides #nutrition #nutritionist #näringsrikmat #allergies #liverdetoxification #liverhealth #healthcrisis #simplehealthhack #simplehealthymeals #simplehealthyfood #arthritis #physicalpain #nutritionaltherapy

What defines a health crisis?. As a nutritional therapist there is a pattern that I often see when I work with people. Most of us live a life consisting of little habits that we’ve put into practice for so long it’s developed into behaviour. From the foods we eat to the amount of physical movement we do, our passions and hobbies and what we navigate towards when we are trying to deal with stress, it all adds up and greatly influences our health, or lack of. The real health crisis is not the fact that people experience illness. We live in a highly stressful and toxic world and it is impossible to not feel the effects of it in one way or another. The crisis happens when we do not tune into our body's needs and we actively reach for things that prevent our body from doing what it was designed to do, such as ultra processed foods, excessive alcohol consumption, smoking, a sedentary lifestyle, poor sleeping habits, on-going stress and a lack of meaningful relationships. With this as our foundation we increase our dependency on a healthcare system that is already on its knees and in many cases can offer us nothing but symptom relief. Choosing to prioritise health is not a guarantee that we will never experience any adverse health conditions but it does set us up to deal with those situations far better than if we spend year upon year neglecting ourselves and then putting the full weight of responsibility for our wellness into the hands of the healthcare system. This is the reality we are currently living in and it is a model that is not working. A few small changes can make a big difference in one persons health over time, and if we collectively commit to taking better care of ourselves and making better choices, these changes can have a massive impact on our public health, enabling us to use society's resources more efficiently. It all starts with asking ourselves some necessary questions. #publichealth #healthcrisis #societalhealth #communityhealth #individualhealth #nutritionaltherapist #personalresponsibility #healthwealth #nutritionaltherapy #healthcaresystem #nhs #healthcare #sickcare #healthrevolution #healthyliving #knowledge #bodyknowledge

Trying to conjure up some spring weather by eating berries and kefir in the "sun". #coldspring #springuk #coldapril #tiredofwinter #berries #sunshine #eatigoutside #kefir #sun #aprilshowers #aprilweather #waitingforspring

A Day Off Many of us feel the need to fill every moment with ticking our task boxes and being useful. There is always something that needs doing and in a world that never takes a break it can feel uncomfortable to allow yourself to do nothing. Studies show that we need idleness/inaction in order to actually be productive when we need to be. Just as skeletal muscles need rest between gym sessions, your brain needs rest to be able to take in a process all the information it is exposed to on a daily basis. The constant stimuli of the information age can be very stressful and draining and I find so many people today have a nervous system that is in a perpetual state of high alert. Allowing the body and mind downtime is vital for cognitive health and we don't have to wait until we go on vacation to allow ourselves the be "lazy". Having a free day that you don't fill with planned events or chores can be like a day spa for your mind and your nerves. The British have lovely phrase for this, "Pottering around/pottering" which translates to: " to spend time in a relaxed way doing small jobs and other things that are not very important". So today I am being completely useless - reading my fantasy novel, having a bath and pottering around. #downtime #potteringaround #pottering #doingnothing #nervoussystem #hpaaxis #nervoussytembalance #restandrelax #restandrelaxation #restanddigest #stimuli #overstimulated #lifestyleadvice #lifestyletip #cognitivehealth #brainhealth

As a holistic practitioner I am a firm believer that light and sunshine is one of the most healing things on this planet, if not the most. Nowadays we spend more time indoors than our ancestors ever did and we are also taught to fear the sun for its association with skin ageing and cancer. Sun is vital for proper vitamin D production which in tun is needed for the health of everything from our skeletal system, our immune system, hormones and cardiovascular system. Exposure to UV light has been found to improve mental health, reduce physical pain, improve skin conditions like eczema and psoriasis, lower blood pressure, help us fight off bacterial infections and improve sleep. To benefit from the healing properties of sunlight we do not need to lie on a beach at noon, roasting ourselves while covered in sunscreens full of toxic chemicals. In my opinion, the sun gets blamed for what essentially is our lack of common sense, maybe due to how separated we are from nature these days. In many countries that experience heat and strong sun most of the year you rarely see inhabitants sun bathe, especially not during the hours when the sun is at its strongest. I remember spending time in India and Thailand, reflecting on how white Europeans were lying uncovered on the beach at lunch time while the locals relaxed in the shade. Building up our sun tolerance in early spring when the UV index is lower and eating foods that protect our skin from burning can have a big impact on how our skin reacts to the sun. It is recommended to get 10-30 minutes of sun exposure daily, without sunscreen to ensure healthy blood levels of vitamin D. Your needs will depend on factors like skin colour as darker skin tones may need longer than fairer skin as well as your skin health and overall health. #sunexposure #sunhealing #sun #sunprotection #naturalsunscreen #sunbath #sunbathıng #antioxidants #spf #uvindex #uvrays #funinthesun #middaysun #vitamind #solskydd #naturopath #sunsafe #summer2024 #summer #healthysummer #nutrition #commonsense #sunshine #zincoxide #maddogsandenglishmen #chemicalfree #hormonedisruptors

When the book stacks reveal your life is 50% physiology and 50% fantasy.... #nutritionist #nutritionbooks #fantasybooks #fantasy #spinningsilver #uprooted #naominovikbooks #patrickrothfuss #thenameofthewind #larabriden #thebearandthenightingale #fantasyworld #thehormonerepairmanual #näringsfysiologi #näringsfysiolog #bokälskare #booklover #fantasi #readbooks #bookstagram #bookaddict #booknerd

Sardine salad Sardines are loaded with nutrients like calcium, potassium magnesium, selenium, ziinc, taurine, iron, vitamin B12 and omega-3 fatty acids. Eating nutrient dense foods like sardines instead of ultra processed nutrient poor, high caloric foods is the most important dietary intervention we can incorporate to significantly reduce our risk of obesity, cardiovascular disease, diabetes, cancer, autoimmune disease, and oognitive decline like dementia. Eat real food. It's as simple as that. #realfood #sardines #sardinesalad #sardiner #riktigmat #minerals #nutrientdense #mineralrich #mineralrichfood #allcausemorality #mediterraneandiet

Steamed broccoli & cauliflower with grass-fed butter. Eat real food. It truly is that simple. #cruciferousvegetables #cruciferous #broccoli #cauliflower #grassfedbutter #realfood #sundaydinner #nutritionmadesimple #nutritionaltherapy #liverhealth #liverpathways #detoxification #nutritionist

The last bit of lingonberries that I brought back to the UK, from Sweden. The jar lasted 5 days 😄. There are a few foods that I could easily eat every day and kefir with lingonberries is at the top of that list. What are some of the foods that you can't live without? #favouritefood #kefir #fil #lingonberries #lingon #scandinavianfood #berrics #nutrition #nutritionaltherapy

Skin health bundle First UK shop after 3 months in Sweden. With Easter just around the corner I'm in the mood for more fish and less game and beef. After the cold and dry climate of Lapland my hair and skin is a bit drier than what it normally is after a damp British winter so I'm making sure to incorporate plenty of healthy fat from oily fish like wild salmon and sardines as well as grass-fed butter. Good gut health is an essential foundation for anything we are trying to improve or support and that's why I make sure to eat good quality kefir/yoghurt and fermented vegetables like sauerkraut or kimchi several days/week. #wildsalmon #notfarmed #sardines #guernseydairy #realbutter #grassfed #sheepsyoghurt #sheepsdairy #dryskin #grassfedbutter #itchyskin #healthyfats #fermentation #fermentedveggies #kimchi #guthealth #gutmicrobiome #skinhealth #glowingskin #mucusmembranes #skinhealthbundle #oilyfish

#outdoorliving #outdooreating #familytime #scandilunch #utelunch #scandiliving #swedishlapland #snow #family #lafamilia❤️ #swedishspring #springtime

Ready to smile all weekend. #dentalhygiene #oralhealthtips ealth #xylitol @lumoral_se @lumoral.uk #xylitol #tonguescraper #lightherapy #hydroxyappetite #softtoothbrush #holisticdentistry #oralhealth #oralmicrobiome #oralbiofilm #natuopathy #naturopath #munhälsa #coq10 #q10 #perimenopause #bambootoothbrush #oralroutine #dentaldiet #tandvård #oral healthperimenopause #oestrogen #progesterone #tandhälsa

You can’t really talk about overall health without taking oral health into consideration. More and more research is linking poor oral health to issues like cardiovascular disease, cognitive decline and even cancer. Like most people I do not love going to the dentist and I’ve had a few cavities and teeth that needed fixing, especially in my 20ies when, let’s face it, many of us were not prioritizing our dental health. As I started focusing more on my health in my late 20ies I had very little dental issues. It was not until I got to my early 40ies that I started experiencing things like sensitive gums, more plaque formation, and even painful teeth even though there were no cavities. I soon learned that it is very common that dental work we have had done in our youth comes back to haunt us 10 to 20+ years later. For women, the fluctuation of hormones like oestrogen and progesterone, during our menstrual cycle and later in perimenopause can cause an increase in gum inflammation, gum sensitivity, bleeding gums, receding gums and even loose teeth as bone density can become impaired. Genetically, some of us have higher amounts of pathogenic bacteria in our saliva, making proper oral hygiene even more important. As we get older issues that we've never had before can start popping up, making it important to step up our game when it comes to looking after our teeth and gums. But don’t worry, it’s never too late to start supporting your oral health. For the last 2-3 months I’ve been doing my own dental protocol based on research I have done into healing gums, improving oral bacteria – the oral microbiome, and strengthening tooth enamel. These are some of the interventions I use daily and in 8 weeks in I've noticed a significant reduction in plaque formation, no bleeding gums after flossing and less soreness in my gums overall. I've seen a lot of improvements already which were confirmed by my hygienist who remarked on my "very clean teeth" :) What are some of the things you do to support your oral health? #oralhealth #dentalhealth #holisticdental #naturopath #ayurveda #munhälsa #oilpulling #greentea #redlighttherapy #xylitol #oralmicrobiome #oralprobiotics

As the solar energy increases in spring the water, snow and ice of winter starts to liquefy and move. This awakening of the stagnant energies of winter can be mimicked in our physical bodies and we might experience an increase in mucus and a sense of heaviness in the body as we move from one season to another. Even though the days are lighter and brighter many initially feel drained and a bit weak coming out of a long winter. This is not a time for rigorous exercise and crazy detoxes but for daily movement outdoors and gentle cleansing to support the tawing of our body and mind. Moving away from the heavy and rich foods of winter is a great way to support our body's natural detoxification processes. Eating a bit more fish, lean meats and eggs and a bit less beef and pork can add a lightness to our diet which for many comes naturally as we tend to crave less food in the warmer months. Adding in more greens and seasonal vegetables that are slightly cooked or steamed will support our liver and digestive system to self cleanse and reduce that feeling of sluggishness that may be present after months of winter food. This is a great time for herbal teas that support liver and gallbladder function like dandelion, nettle, ginger and milk thistle as well as just sipping on some hot water with lemon to gently fan the fire of our metabolism. Spring is the season of renewal. Allow yourself to be spontaneous – visit places you never been to, try a new type of food, do a course or change your hairstyle. This is the perfect time for an adventure or two :) #springtime #ayurveda #kaphaseason #springhealth #spring #vårkänslor #seasonalhealth #säsong #säsongshälsa #renewal #naturopath #naturopathy #nutritionaltherapy #naturopathicnutritionist #bitterfoods #pungentfood #pungentflavors #cleansing #détoxification

Sauna in springtime Spring is on our doorstep and this is a great time to sweat. In traditional health modalities like Ayurveda and Chinese medicine the shift from one season to another is recognised as a great time to give ourselves some extra support thats appropriate for the season. The transition from winter to spring is a wonderful time to turn up the heat. Just like the increased temperatures in nature wakes up the earth and gets the waters moving, we can give our inner heat, our metabolism extra support to shed the stagnant and sometimes dull energy of a cold winter full of heavy foods and less movement. Sweating in saunas or through appropriate exercises like brisk walks, running or biking is a great therapy to include a few times a week for a gentle spring cleanse protocol. #ayurveda #fluidmovements #springtime #metabolism #stagnantenergy #svettas #springdetox #natuopathy #springcleanse #sweating #sauna #bastu #saunatime #naturopath #nutritionist #movement #springhassprung #seasonalhealth #seasons #vårsäsong #vår

A story of light. #lighttheworld #lighttheraphy #circadianrhythm #wintersun #winter #arcticlight #lightforhealth #ljusterapi #circadian #lapland #notdic #northsweden #upnorth #scandinavia

Picked up some freshly baked sourdough from the local bakery @granobrod and topped it with some local butter, avocado, feta cheese, organic eggs, peppers and rocket. Lunch in under 10 minutes. #villagelife #sourdough #surdegsbröd #avocado #rocket #lgrassfed #butter #organiceggs #fetacheese #quicklunch #suportlocal #lokalproducerat #localproduce #nutrition #nutritionmadesimple

I've never liked the word fitness. I've never exercised to get a summer body. I've never gone to the gym to become thin. Truth be told if working out only gave me the benefit of looking good in tight jeans I probably would never do it. I lift weights, walk and hike because I know my body was designed to do these things, that it needs these things to support me in everything from physical strength to immunity, hormonal balance, healthy sleep, a functioning brain and a stable mood. Moving your body is non negotiable, regardless of how you feel about exercise. There is no world in where moving less is going to promote long-term health and longevity, this is just a fact of life. That said, how you do it is less important than that you do it. Lifting weights 3 times a week is what works for me. I feel it's been the perfect amount to help me put on muscle mass, increase my overall stamina, increase my energy levels and helped me deal with life's stressors. I combine this with being outdoors, going for walks and hikes in my favourite woodlands, hills and mountains because movement outdoors gives us the added benefit of light exposure and fresh air. Remember, muscles are not important because they make you look good. Skeletal muscle mass is important because it lowers your risk of heart disease, dementia/Alzheimer's,, diabetes and depression. A healthy amount of muscle mass is an amino acid reserve that your immune system can draw from in times of trauma or infection, making your muscles an important part of your resilience against viral and bacterial infections. An increase in muscle mass is also associated with higher survival rates in several different types of cancers and can increase the speed of recovery after surgeries. So let go of the notion that you should move more and build more muscle to fit into some ridiculous beauty standard. You should do it because it is one of the best health insurances you can give yourself, not for next years bikini season but for your general health and well-being for the rest of your life. #weightlifting #exercise #cardiovascularhealth #dementia #cognitivehealth #strenghttraining #musclemass #resilience #recovery

Salmon & cottage cheese. I love this high protein combo after a gym session. It's filling, stabilises my blood sugar and provides me with lots of healthy fats and essential minerals. #cottagecheese #keso #salmon #lax #postgym #highprotein #bloodsugarbalance #satiety #healthyfats

Burgers for lunch • organic beef • sourdough rye bread • basil pesto •raw onion •avocado •rocket #realfood #beefburger #wholefoods #proteinlunch #ryebread #sourdough #ingridients #nutrition #rågbröd #bloodsugarbalance #näringsterapeut #näringsmedicin #organic

For many people pomegranate is just a weird fancy fruit that is a messy affair to eat and not worth the bother, and even though some of that might be true, pomegranates boasts some pretty impressive health promoting benefits. Like most colourful fruit and vegetables it is loaded with antioxidants that support general health, but let's look at some specific benefits of the pomegranate fruit and juice that I feel are definitely worth the hype. • Pomegranate seeds and juice can reduce the growth of dental plaque, strengthen gums and fastening loose teeth. • Daily onsumption of pomegranate juice for 3 months was found to significantly reduce both systolic and diastolic blood pressure. • Pomegranate consumption significantly reduced triglyceride levels, total cholesterol and helped balance HDL/LDL cholesterol levels. • Regular pomegranate consumption was found to reduce oxidative stress to the brain, maintaining brain health and possibly improving memory retention. • Pomegranate juice was shown to reduce the spread of prostate cancer cells. • Acids naturally present in pomegranates were found to reduce the risk of oestrogen dependent breast cancer and inhibit the growth of breast cancer cells. If you have a sweet tooth and you are looking to swap to a healthier option I can really recommend the seeds of 1/2 pomegranate as is or with some plain yoghurt or cottage cheese for a tasty health promoting snack. PMID: 23284205 PMID: 28125044 PMID: 27888156 #pomegranate #pomegranates #dentalhealth #breasthealth #prostatehealth #bloodpressure #cholesterol #granatäpple #fruitpower #nutritionaltherapist #naturopathy #brainhealth #hearthealth

My current favourite super duo for stress relief, sleep and reducing general anxiety, especially in women going through perimenopause or menopause. Magnesium is a mineral that is essential for hundreds of functions in the body and it can really be a game changer when we are going through the normal hormonal transitions of life. In the form Magnesium glycinate, magnesium is paired with the amino acid glycine which stimulates the production of serotonin, slows down neuronal activity which can reduce the feeling of anxiety and overstimulation as well as reduces core body temperature, which is vital for quality sleep. Taurine, also an amino acid, has a similar calming effect to glycine by stimulating the production of the calming neurotransmitter GABA which in turn leads to a reduction of adrenaline being excreted from the adrenal glands, as seen in high stress and anxiety. Taurines interaction with GABA has been shown to lead to improved sleep quality, reduce hormonal mood symptoms like agitation and anxiety in pms and perimenopause as well as reduce menstrual migraines. Both magnesium and taurine help to improve insulin sensitivity and support healthy blood sugar balance, which in turn promotes stable energy levels, calmer mood and better sleep. Magnesium and taurine can be found in foods like leafy greens, nuts, seeds, avocado, dark chocolate and in shellfish, meat and dairy for taurine. The amounts from our daily diet may not be enough, depending on our individual needs, and in these cases supplementation can be really helpful. That said, it is important to seek the guidance of a nutritionist or health practitioner before supplementing, especially if we are on any form of medication. Taurine is a sulphur containing amino acid so should not be taken by someone with a sulphur allergy. #magnesium #taurine #magnesiumglycinate #glycine #GABA #anxiety #perimenopausehealth #perimenopausehealth #perimenopause #pms #hormonalmigraines #sleep #insomnia #corebodytemp #oestrogendetoxification #insulinsensitivity #hormonehealth

Today was one of the best days of my life. I got to meet my beautiful niece Elsa Åsa Maria Äijä for the first time. I promise to be the best aunt in the world and buy you all the hamsters, music instruments and face paint that your heart desires. @micaela_forsberg @stickan72 #auntie #niece #niecelove❤️ #family

Anyone who has ever experienced cold sores know that they can be really annoying, painful and always seem to show up at the worst time. Cold sores are caused by the herpes simplex virus which likes to attach to the trigeminal nerve that runs along the side of the face and branches out towards the mouth, nose and eyes. Because of this, these areas are the places people most commonly experience cold sore outbreaks. For some people the outbreaks might be quite small and manageable while others may experience large sores that are very painful. A common trigger is excessive stress and people often report getting a cold sore when they feel run down and they have overexerted themselves without sufficient rest. This makes sense as when we are drained of energy our immunity takes a hit and our natural defence system that keeps herpes simplex at bay is not able to work as effectively. Once infected with the virus it lies dormant in our bodies and tends to show up when our immunity is low, when we are exposed to very cold or very hot weather, when we sun bath (for some) and in times of high stress. As someone who used to experience cold sores often in my 20ies I can say that proper nutrition, lifestyle and body knowledge can make outbreaks a things of the past. I never have cold sores any more and can’t remember the last time I had one. A key element to prevent outbreaks is knowing your triggers and avoiding running yourself down. If you start noticing the sensation of a cold sore forming, catching it in time can stop it in its track or reduce the intensity and the duration of the outbreak. Any supplements recommended here are ones I have found helpful for myself and other people. Some of them can be taken preventatively and at first sign of an outbreak. I have not stated particular amounts as this is not medical advice and if you suffer from recurring cold sores, working with a practitioner is the best way of ensuring you are supplementing safely. #coldsores #herpessimplex #munsår #herpes #lysine #arginine #trigeminalnerve #zinc #vitaminc #reishi #stress #drained #selfcare #naturopathy #nutrition #coldso#näringsfysiolog #naturopathicnutritionist #nutrition

Banana & fermented dairy for sleep. Proteins like whey and casein in cows milk has been shown to increase circulating tryptophan, a precursor to serotonin and the sleep hormone melatonin, responsible for making us feel sleepy and ready for bed at night. Dairy products are also a good sources of zinc and magnesium, which serve as cofactors in the production of melatonin from serotonin. Further more fermented dairy products like kefir can support the production of gut bacteria that stimulates the production of serotonin, which can then be converted to melatonin to induce sleepiness. Fermented foods also promote the production of the calming neurotransmitter GABA which helps us relax and calm down. Banana before bed was found to reduce sleep disorders in the elderly. Banana is high in magnesium and potassium, two electrolytes needed for muscle relaxation as well as in melatonin. A small scale study found that melatonin levels were highest approximately 2 hours after eating a banana making it a good option as a night-time snack. I always pair my fruit with protein, like dairy to make sure it does not spike my blood sugar too much. A final note, in some people, having banana before bed causes vivid dreams and in rare occasions nightmares. I have never experienced this myself but please share if this is something that has happened to you. Sleep tight! https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10229376/ https://www.proquest.com/openview/fbe14a74282b97e80c766882b10e635f/1?pq-origsite=gscholar&cbl=706338 #dairy #kefir #sleepsnacks #melatonin #serotonin #gaba #sleepsupport #insomnia #sömnsvårigheter #deepsleep #sleepduration #fil #fermenteddairy #fermented #gutbacteria #sleep #sleeproutine #naturopath #naturopathy #nutrition #bedtimesnack #bedtime #sleepaid

My favourite brain food. Even during the years I was boarding on veganism I never gave up eggs. Thank God for that. Other then being a great source of dietary protein, containing all 9 essential amino acids eggs are one of the foods highest in the macronutrient Choline. Although dscovered iin 1864, choline was not classified as an essential nutrient until 1998. Present in the body as phosphatidycholine, this nutrient plays a part in bodily processes that are carried out every single day,. This water-soluble compound is neither a vitamin or a mineral but it's often referred to as 'vitamin B4' in the literature due to its similarity of action to the B vitamin family in terms of energy production and brain health. Some of the merits on Cholines impressive CV : • A building block for the neurotransmitter Acetylcholine, that plays a key role in memory & learning. • Choline acts as a methyl donor in a process called methylation - needed for DNA support, nervous system support and proper detoxification. • Vital for healthy cell structure -enabling the cell to do it's job. • Supports healthy cholesterol - eggs are NOT a bad food in terms of cholesterol. • Choline is essential in pregnancy to form the brain, nerve channels and cell structure of the growing fetus. When we eat foods that we evolved to eat it is truly a lock and key effect. Your body requires it and knows how to utilise it to support hundreds of bodily functions that are constantly being carried out. Food does not have to complicated, fashionable or political - just functional. #eggs #choline #ägg #dnahealth #acetylcholine #methylation #nutritionmadeeasy #functionalnutrition #ancestraldiet #ancesteralwisdom #egg #neurotransmitters #bvitamins #functionalmedicine #nutritionaltherapist #nutritionaltherapy #brainfood #brainhealth #hjärnhälsa

#reindeer #lapland #roadrrip #lappland #arcticadventures #homeland #roadblock #offthebeatenpath #arctic #laplandlife #arcticlife #winter2024 #reindeers #swedishwinter #swedishlapland

Feeling almost tropical at only -25 after five days of over -33 degrees. Back to the daily walks to make the most of the winter sun and the seasons precious daylight. It can't be stated enough how important it is to get outside during peak light for maintaining physical and mental health and well-being during winter. #lapland #arctic #minusdegrees #northsweden #circadianrhythm #naturallight #liveinlight #lightbeing #naturopathy #seasonalliving #seasonalhealth #winter #vintervälmående #hälsa #naturlighälsa #vinterhälsa #naturallight #serotonin #melatonin

As temperatures dropped to -36 degrees in the north of Sweden and both heaters and wood burners are on full blast our mucus membranes are starting to feel the effects of the dry air. It's common to experience both dry eyes and nose as well as skin in the winter season. Mucus membranes are part of our immune systems first line of defence and protects our body from pathogens and foreign particles in our environment trapping them and preventing their entry into deeper tissues. Sea buckthorn oil extracted from the sea buckthorn berry is high in fatty acids. It contains fatty acids including omega-7 (palmitoleic acid), occurring in high quantities in sea buckthorn oil. The sea buckthorn seeds and orange berries contain a wide range of essential nutrients, most notably omega-7 fatty acids, along with omega 3s, omega 6, omega 9 and fat-soluble vitamins and antioxidants like vitamin C, vitamin A, vitamin E and K. Studies have shown that Omega 7 fatty acids can have an especially beneficial effect on the mucus membranes in the eyes, nose, vaginal, urogenital and digestive tract, decreasing inflammation and promoting mucus formation and hydration. Sea buckthorn oil has been used successfully to reduce symptoms in Sjogrens syndrome, an autoimmune disorder where the glands that make moisture in the eyes, mouth, and other parts of the body are compromised. As sea buckthorn in supplement form can impact the mechanism of medications like blood thinners it is, as always, best to seek the advice of a suitable practitioner or health-care provider if in doubt. As with most supplements I never advice being on anything indefinitely. I'm currently taking sea buckthorn in gel capsules during the harshest time of the year to give my dry nose and eyes some added support. Sufficient hydration and getting dietary fat from sources like oily fish, olive oil, grass-fed butter, quality dairy and avocados are also essential daily interventions to support healthy mucus membranes. For extra support consider investing in a humidifier to add some extra moisture to the air in your bedroom. #seabuckthorn #seabuckthornoil #mucousmembrane #mucousmembranes #mucusmembrane

After a few days of heavy, animal protein rich foods it's nice to break things up with a sweet potato, carrot and chickpea soup. Plenty of onion, garlic, ginger, turmeric and black pepper to support liver detoxification pathways, supporting digestion and heat up our tissues in the coldest and darkest time of year. #sweetpotato #ginger #turmeric #blackpepper #onion #detoxification #chickpea #winter #swedishwinter #sötpotatis

Preparing for travel with the ultimate power coffee brew. Mixing in some 'Chag-o-charge' from @northamericanherbandspice to give me some extra rocket fuel for what is going to be a 3 day journey. This powder contains chaga mushroom that is high in Beta -D-Glucans, compounds that supports a healthy immune response. It also contains purple maca root that has been shown to increase the production of our bodies own antioxidants like SOD, Glutathione and CAT, reducing oxidative damage, supporting the immune system and balancing blood sugar levels. Lapland here we come! #chaga #purplemaca #organiccoffee #macaroot #travel #healthytravel #coffeetime #kaffe #betadglucans #antioxidants #glutathione #travelhealth #nutritionmadeeasy #naturopathy #medicinskasvampar #medicinalmushroom #lapland #homebound #goinghomeforchristmas #sweden

Fermented foods like kefir, yoghurt, sauerkraut, kimchi and miso are known to promote the growth of beneficial bacteria in our body by way of their probiotic content. New and exciting research is now showing that probiotics may reduce the damage caused by the microplastics that I dare say we all come in contact with on a daily basis. Everything from plastic containers to textiles and personal hygiene products expose us to microplastics and it's been found that these nanoparticles can enter our blood, organs and cross the barriers of our gastrointestinal tract. This in turn is being hypothesised to trigger an inflammatory cascade in the body, of the kind that is found in inflammatory bowel diseases like ulcerative colitis and Crohn's disease. When our gut bacteria feed on these microplastics it can negatively effect the bacterial composition of our gut flora leading to inflammation and dysbiosis - bacterial imbalance. Recent studies found that probiotic strains like Lactobacillus plantarum, found in fermented dairy was able to bind to and break down harmful chemicals like BPA and phthalates, commonly found in plastics. Probiotics have also been shown to bind to and neutralise toxic heavy metals like mercury and cadmium in animals. Studies on mice showed that probiotics were able to reverse testicular damage, low sperm count and gut dysbiosis caused by microplastics. We can do our best to avoid plastic containers but at this stage it is difficult to avoid exposure as plastic is such a massive part of modern society. Choosing materials like glass and paper whenever we can is a really good health investment and after reading some of the latest research on probiotics I think I'll have another bowl of kefir :) https://www.frontiersin.org/articles/10.3389/fnut.2023.1186724/full https://www.academia.edu/108078520/Reduction_of_bisphenol_A_by_Lactobacillus_acidophilus_and_Lactobacillus_plantarum_in_yoghurt #microplastics #nanoparticles #probiotics #probiotika #plastic #bpa #inflammation #ibd #crohnsdisease #ulcerativecolitis #guthealth #maghälsa #kefir #fermentedfoods #yogurt #fil #nutritionist #sauerkraut #kimchi #pickles #dysbiosis

In a world that is lit up 24/7 darkness has become something rare that most of us do not experience other than while we are sleeping and for many of us living in the west, not even then. The first electric lights were introduced at the end of the 18th century and indoor electric light started becoming common in the UK around the 1930ies. Although indoor and infrastructural lighting has greatly improved many aspects of modern life there is a flip side to what is now referred to as 'Light Pollution'. Human evolution has taken place alongside the rhythm of light and dark, day and night. Just like many other species on this planet we need darkness to thrive. Due to the fact that many of us live in well lit-up urban areas or at least in the vicinity of street lights we rarely experience true darkness. According to a 2009 study 63% of the worlds population lived in areas where the night sky was brighter than the threshold for light-polluted status set by the International Astronomical Union, and that was 15 years ago (PMID: 19165374). Many of us already know that bright light in the evening can be disruptive to our sleep by suppressing the production of the sleep stimulating hormone melatonin but a multitude of studies from the last decade have shown that our constant exposure to artificial light may also increase the risk of health conditions like obesity, depression, neurological disorders, cardiovascular disease and certain cancers. So what can you do to lower your exposure to artificial light and reduce its potentially negative effects? •Get your bright light in the morning to create alertness and balance your circadian rhythm. •Turn as many lights off in the evening as you can. •Choose down light lamps over ceiling lamps in the evening. •Opt for light bulbs with a low colour temperature (Kelvin), 18800-3000K. •Enjoy the warm glow of candle light and orange light of salt lamps. •Use black out curtains in your bedroom, especially if you live in an urban area. •Invest in blue blocking glasses. •Choose a red coloured night light as this will not disrupt melatonin production as much if you need to get up during the night. #lightpollution #kelvin #circadianrhythm

A woman's life is a story full of hormonal shifts and changes. From menarche to pregnancy, childbirth and menopause we experience transitions that affect how we feel both physically, mentally and emotionally. In the years leading up to menopause (the end of monthly periods or menstruation) – referred to as perimenopause, women can experiences a lot of changes to both body and mind. Although often portrayed as age related its important to mention that these changes can appear as early as 5-10 years before the actual menopause and having them does not mean that you are old. In the late 30ies to early 40ies some women can start to experience mood changes, a change in the monthly cycles, sleep disturbances, weight gain, headaches and hot flushes. Fluctuations in sex hormones like oestrogen and progesterone in perimenopause can also decrease our tolerance to stress and make us feel more irritable and prone to depression. Some women experience all of these symptoms and some none or very few. We are all individuals although we all go through this transitional period. The status of our general health when we reach our 40ies can have a big impact on how we feel during perimenopause and while these changes can seem like a life-time away in our 20ies, the earlier we start making healthy choices the better we will feel as we age. For some women HRT- hormone replacement therapy can be a great support during perimenopause and menopause but it’s not for everyone and in my opinion it should not be used instead of dietary and lifestyle interventions but together with, if needed. This is a time where a bit of added support and self-care goes a long way and making a commitment to make better choices can have a profound impact on your health in the years to come. #perimenopause #hormonebalance #oestrogen #progesterone #estrogen #womenshealth #stressreduction #weightlifting #healthyprotein #sleepsupport #nutrition #naturopath #naturopathicnutrition #female #40yearold #nutritionaltherapy #förklimakteriet #kvinnohälsa #lifetransitions #toxicfree #organicskincare #organicfood #ekologiskhudvård #organic

Winter wellness: I'm a big advocate of starting and ending the day with optimal natural light exposure. With precious little day light during this time of year I do my best to expose myself to early morning light as well as the setting sun – regardless of if its overcast or not. Which lets face it...its going to be for a while now. At the moment, in the UK, the sun starts to set at around 4pm. I like to get an afternoon walk in between 2-4 so I can expose myself to the natural dimming of dusk. Our eyes contain photosensitive retinal ganglion cells, nerve cells that are wired to different regions of our brain. One region is the suprachiasmatic nucleus (SCN), a brain centre known as the “circadian pacemaker”. The SCN is a master regulator of the entire body’s light-dark rhythms. This region of the brain causes sleepiness by stimulating the release of melatonin into the bloodstream, something that requires a reduction of light and increase in darkness. Since the brain is encased by a thick layer of tissues, the SCN receives little light and must therefore use electrical signals from retinal ganglion cells in our eyes to align bodily functions according to a 24-hour clock. In this case, retinal ganglion cells act as cellular messengers, keeping the brain aware of what time it is and pointing to the importance of exposing our selves to the right type of light in the morning and in the evening. Light exposure has a large impact on a number of physiological functions including hormonal cycles and cognitive performance, with different wavelengths (colors) having different impacts. Blue wave lengths can be beneficial during the day as they increase alertness and attention but for that very reason they may be disruptive to sleep. When sunset arrives, the blue light has been mostly removed, leaving mostly red and yellow light remaining making us feel tired because the energising blue light is fading away. So to end that long rant – get out there and look at that setting sun – regardless of if its cloudy or not. #suprachiasmaticnucleus #melatonin #circadianrhythm #naturallighthealthbenefits #naturallight #winterwellness #settingsun #lighttherapy #liveinlight

One of my favourite tweaks in winter is to spice up my coffee. If your looking for an easy way to incorporate more dietary health promoting compounds into your day to day this is great one. Adding spices like cinnamon or cardamom to a nice organic dark roast creates an aromatic brew that enlivens the senses. I simply add about 1/2 teaspoon of preferred spice to my coffee grounds before putting them in my French press. Some of my favourite coffee spices are: Cardamom: With it's earthy aroma cardamom is a popular spice in breads, pastries and curries. Studies have shown that 1.5 grams of cardamom, taken twice/day significantly reduced both systolic and diastolic blood pressure in study participants (PMID: 20361714). Cinnamon: Not just flavourful and tasty cinnamon has been found to reduce serum glucose, triglyceride, LDL cholesterol, and total cholesterol in people with type 2 diabetes, at 1 gram/day (PMID: 14633804). Ginger: A great one for supporting our digestive systems by stimulating gut peristalsis and reducing symptoms of nausea as well as our immune systems with its high antioxidant and zinc levels. Turmeric: This golden beauty contains the active ingredient curcumin which has inflammatory, antimicrobial, anti-aging, and pain-relieving properties. Other than these you can add spices like cayenne, cacao nibs, clove or nutmeg in very small amounts. If you do not take you coffee black I find a bit of cream or almond milk tastes nice with a spiced coffee, Remember that spices contain strong active compounds and its important to consume them in appropriate amount without overdoing it. One 1/2 teaspoon of spice for a press that serves 5-6 cups of coffee is more than enough or 1 pinch for 3 cups of less. Always start slow and look up safe amounts if you are not sure. If you are on medications always make sure there are no interactions between you pharmaceuticals and your spices. #spices #spicedcoffee #cinnamon #cardamom #ginger #turmeric #organiccoffee #bloodsugar #antioxidants #nutmeg #clove #cayenne #antioxidants #phytochemicals #curcumin #aromaticcoffee #winterboost #winterbooster #winterwellness #ayurvediccoffee #ayurveda #kryddkaffe #kryddor

Who doesn't like a cheeky snack?. As the days grow shorter and colder sometimes you just need a bit of a 'pick me up'. Since we often reach for snacks when we are tired or stressed why not make it count. So back away from those Red Bulls, Oreo cookies, jelly babies and crisps....I mean it....I'll hunt you down if you don't... 😉 • Citrus fruit: November and December are the best months for oranges and tangerines, clemintines and so on. Full of much needed vitamin C and fibre as well as blood sugar friendly. • Walnuts: rich in polyphenols, antioxidants, healthy fat and protein. •70%+ Dark chocolate: High in minerals like magnesium, iron copper and manganese needed for numerous bodily functions. High in biologically active compounds like catechins, flavanols and polyphenols that can reduce oxidative stress. •Pomegranate: High in compounds known to support cardiovascular health - reduce blood pressure and decrease plaque build-up. #smartsnacking #pholyphenols #healthysnacks #nutrition #hearthealth #pomegranate #darkchocolate #walnut #oranges #70procent #mörkchoklad #cardiovascular #nutritionist #granatäpple #apelsin #nutritionaltherapistuk #snacks #healthylifestyle #wintersnacks #näringslära #näringsterapeut #näringsfysiolog #näringsmedicin

How much alcohol is too much?. This is a debated topic and of course there are so many variables that need to be taken into account - everything from gender, age, health and addiction tendencies. For the last ten years I’ve been pretty much completely alcohol free, with the exception of an occasional glass of red wine once or twice a year. Even though I was never a big drinker, cutting out alcohol completely made a huge difference to my energy levels, sleep, immunity and mood and I honestly don’t miss it one bit. In our society, alcohol has become an accepted part of having a good time, treating one self and even as a stress reducer. I will not dive into the problematic use of alcohol to deal with unwanted emotions or unresolved trauma as we all know that’s always a bad idea. Regardless of if its a fancy wine or a pint of cheap beer, to our body alcohol is a toxin, plain and simple. About 90-98 % of alcohol is broken down in your liver and 2-10 %is removed in urine, breath and sweat. In the liver enzymes break the alcohol molecules apart, allowing them to be excreted from the body. The processes that detoxify alcohol need a lot of different nutrients like zinc, vitamin C, B-vitamins and important endogenous antioxidants like glutathione. Regular moderate to heavy drinking and binge drinking, 4-5 drinks in one go - can lead to the depletion of most vitamins and minerals which can have serious implications for long-term physical and psychological health. Studies have shown that small amounts of alcohol may have benefits for things like cardiovascular health, although no amount of alcohol is considered safe or beneficial for everyone. This is not a post about shaming those who enjoys an occasional drink but to highlight that in certain health conditions or health related goals, cutting out the booze for a short or longer period of time may be a game changer in terms of reducing symptoms and achieving desired results. If you are dealing with a hormonal imbalance, gut issues, poor sleep, weight gain or low mood and you are regularly consuming alcohol you might want to consider if this is triggering a worsening of symptoms and preventing healing from happening.

Dairy often gets vilified without taking source and quality into account. Due to factors like a lack of certain enzymes or a compromised gut barrier function, dairy can be a problematic food for some people but it can also be an amazing health supporting food for others. The majority of dairy consumed in the west contains primarily A1 beta casein, which refers to the type of protein present in the milk. The A1 protein is known to be difficult to digest and may create bloating, gas and excess inflammation in some people. On the other hand, A2 beta-casein, a protein found in cow breeds like Jersey & Guernsey as well as in sheep and goats milk has been found to be easier to digest, have anti-inflammatory properties and increase levels of endogenous antioxidants like glutathione. This may be due to A2 dairy being our ancestral dairy, the form we would have consumed for generations while the A1 dairy is a product of industrialised farming, something that is relatively new to both society and human biology. Pasteurisation, is a process that kills off pathogens and extends product shelf life. Although safer for consumption, especially for people with compromised immunity, it reduces levels of some nutrients found in dairy. Dairy is considered a complete food as it contains so many of the essential vitamins and minerals, protein and fat that our body needs to function. If dairy agrees with you and it’s a part of your diet, just have a think of the products you choose and how they may impact your health for better or worse. Some of my favourite dairy products are: Sheep yoghurt/cheese: -A2 dairy -Contains 10 essential amino acids. -High in short chain fatty acids that help balance blood sugar and reduce inflammation. Unpastuerised butter: High in vitamins A, D, E, and K – all needed for the body and brain. Contains minerals like zinc, selenium, and iodine in a highly absorbable form, essential for things like proper thyroid function. Contains The Wulzen or “anti-stiffness” factor, a nutrient unique to unpasteurized cream / butter that protects against degenerative arthritis, hardening of arteries, cataracts and pineal gland calcification. #dairy #health

Liver loving winter salad. Oooh I love a good winter salad. Especially the ones who are quick and easy to make. • 1-2 cups of grated purple cabbage • 1 grated yellow beet • 1-2 grated carrots •Dressing: olive oil with a squeeze of orange and lemon juice, a tiny drzzle of raw honey and a pinch of sea salt. You can eat this just before your main meal or with it. I have it with everything from a stew, on the side with soup and mixed in with my curry. The taste is great but I'm also thinking of what I'm getting in terms of health benefits.This is a great salad to incorporate into your diet 2-3 times a week to prepare your liver for the holidays. •Purple cabbage is high in compounds that are anti inflammatory and protect liver cells from damage. Cabbage contains glucosinolates that contribute to the production of our bodys own master antioxidant Glutathione, needed for detoxification of toxins and heavy metals from the body. • Beets contain betaines that stimulate and support liver function by activating liver enzymes and stimulating the production of bile, needed for the breakdown of fat, absorption of fat soluble vitamins like Vitamin A,D,E and K and for healthy cholesterol. • Citrus fruit: Citrus contain compounds like naringin and naringenin that have shown to be protective against the development of Non alcoholic fatty liver disease, the most common liver disease worldwide. I mean....that's a pretty impressive salad guys. #wintersalad #purplecabbage #redcabbage #beetroot #rödkål #liverhealth #liverdetox #liver #leverhälsa #brassica #liversupport #detoxification #liverdetoxification #holidays #christmasfood #citrus #citrusfruit #phenolic #antioxidants #liverenzymes #glutathione #nutritionmadeeasy #nutritionist #naturopathy #nutritionaltherapist

As we come closer to the end of this year and the shop windows are reminding us that Christmas is just around the corner, I’m hearing this sentence being spoken more often, “I’ll start in January”. Usually this is referring to that new and improved version of ourselves that we aim to create once we’ve eaten and drunken our way through the holidays. There is of course nothing wrong with setting goals but I will argue that making small changes now is much easier and much more sustainable than waking up on January 1st and attempting to reinvent ourselves and change all of our unhealthy habits over night. Starting small by incorporating some healthier foods and habits into your life now will prepare you for that new years resolution rather than overwhelm you once that day arrives. Even if you do not manage stay on top of these small changes during the holidays you will have set the intention to improve your health both in thought and in action and that holds great power my friend. Don’t think you have to change your diet and lifestyle completely to reap the benefits. You can for instance choose one day out of the week to try a new healthy recipe, switch out one cup of coffee or black tea for a herbal tea, drink one more glass of water a day, switch one of your milk chocolate bars for some dark chocolate and go for a 20 min walk instead of watching the news. Most people wouldn't run a marathon without ever having gone for a run. Don’t put pressure on yourself to change everything all at once because it rarely works. Start small today and I promise you, your future goals will be much more achievable and feel less daunting moving forward after the holidays. Christmas is 46 days away. What can you do today? #newyearnewme #newyearsresolution #startsmall #smallchanges #nutrition #nutritionmadeeasy #naturopathy #smallhealthychanges #january1 #startnow #healthyduringchristmas #sustainability #christmasdiet #christmasfood #nutritionaltherapist #juliet #julmat #nutritionaltherapy #healthyduringtheholidays #christmasholidays #healthychanges #healthyswaps

Scandi lunch on the go. The fat and protein from oily fish keeps me full for hours and is a great way to reduce those sneaky sugar cravings. I always pair it with a sturdy rye bread because I'm Swedish and part Finnish after all :) #gravlax #salmon #smokedsa #lax lmon #fattyacids #healthyprotein #lunchonthego #ryebread #rågbröd #nutritionmadeeasy #bloodsugarbalance #nutritionmadeeasy #sugarcravings

Time for my afternoon Japanese sencha tea. I think obtaining and sustaining health should be enjoyable and as simple and straightforward as possible. I often use supplements with my clients but I am especially passionate about the use of herbal tea. Using tea as a therapeutic tool can be very effective, pleasurable and cost friendly. Whether it's for general health support, sleep issues, energy levels or digestive, hormonal or urogenital conditions to name a few, there is a tea to support most ailments. Some of my favourites at the moment are: • Japanese Sencha tea: for energy, mood, immunity and oral health. • Hibiscus tea: to support urinary tract health and healthy blood pressure levels. •Turmeric Chai with ginger root: As a warming winter brew. •Passion flower tea: For relaxation and sleep. I find loose leaf tea superior to bagged tea as you can make a stronger blend. I get my tea from @theuklooseleafteacompany that have some fantastic organic blends. If you are looking to support a specific health issue, work with a nutritionist, herbalist or naturopath to find the perfect teas for you. #tealover #japanesesencha #herbaltea #herbalmedicine #tedrikaren #teadrinker #therapeutictea #hibiscus #hibiscustea #passionflowertea #turmerictea #chai #organictea #affordablehealth #naturopathy #healthonabudget #budgetfriendly #naturopathicnutrition #nutritionmadeeasy #nutritionaltherapist

How would you spend a perfect Sunday? Also....anyone else feel they were born in the wrong decade? 😅 #sunday #restanddigest #relax #alonetime #selfcare #knitting #hairmask #50ies #borninthewrongdecade #borninthewronggeneration #kinittingscarf #söndag #justchillin #oldladyvibes

Wood pastured beef mince bought directly from the lovely people at @chapelhouse_farm. Beef is nutrient power house high in protein and bioavailable essential B vitamins like B12, B3 and B6 as well as minerals like Iron, selenium in zinc. These are all nutrients our body requires for the production of energy, enzymes, hormones, red and white blood cells and so much more. Pastured meat has been shown to be lower in saturated fat but higher in essential fatty acid like omega 3 as well as fat soluble vitamins like Vitamin A and Vitamin E. The muscle of grass-fed animals closely resembles the muscle structure of a healthy human athlete. In contrast, the muscle of grain-fed animals exhibits early signs of metabolic health issues like heart disease. Demonising red meat as a health hazard is like ignoring the benefits of swimming with the reasoning that you could drown. The key is quality. Just as with humans, an animal is what they eat and that is reflected in the meat that we consume. Natural foods that we have evolved to eat are not the cause of disease. The way we produce that food, the way we treat the animals and the way we eat those foods - quantity and method of preparation, are better indicators of the health or disease promoting qualities of that food. No matter if you are an omnivore, vegetarian or vegan, the quality of your food and your body's ability to extract essential nutrients from that diet are going to be the greatest indicators of if that food is supporting your health, not socioeconomic views or current dietary trends. #meateater #varieddiet #dietpropaganda #ancesteralwisdom #omnivore #dietarychoices #ancesteraldiet #ancientcattle #whiteparkcattle #ancientcow #smallfarmers #supportlocal #pastured #familyfarming #bioavailable #beef #realfood #nutritionmadeeasy #localproduce #nutritionaltherapist

Happiness is a bunch of radishes just pulled out of the soil in your weekly vegetable box from @riverford. #vegetablebox #radishes #rädisor #rädisa #liversupport #bilesupport #nutritionmadesimple #organicvegetables #ekologiskagrönsaker #nutritionaltherapist #nutritionist #ekologiskt #gutbacteria

The Art of Waking Up: How we wake up can determine our energy levels and mood for the rest of the day, as well as our quality of sleep the following night. If you struggle with chronic stress, anxiety, low energy and poor sleep consider these two interventions. Delay looking at your phone: Especially if your are prone to anxiety. Waking up and immediately looking at your phone, bombarding yourself with external stimuli, from things like social media, can create a feeling of stress and overwhelm. Early morning is governed by brain waves that support restful wakefulness - we are awake but not processing too much information. This stage is important for things like creative visualisation, day dreaming and cultivating spiritual awareness. Information overload during this stage can scatter our focus and negatively affect our attention span, creativity and sense of well-being during the day. Try not to look at your phone for the first 30 min to 1 hour after waking. Delay your caffeine intake – Especially if you are a poor sleeper. Waiting to have your coffee or caffeinated tea to at least 90 min after waking can have positive benefits on your energy levels throughout the day. Early morning (7-8 am) is the time when most people’s levels of the stress hormone cortisol is at its peak. This is what helps trigger our natural awakening response. When we ingest caffeine, when our natural cortisol levels are high, this can interfere with our natural production of cortisol, causing a dysregulation in our body's daily rhythm. The morning spike in cortisol clears out sleep promoting hormones like adenosine. If we consume coffee straight away the caffeine will block the body's clearance of adenosine. When adenosine is not sufficiently cleared in the morning it will still be lingering in our system once that morning caffeine wears off, which can then make us feel drowsy in the afternoon. Getting bright light in the morning is a better way of supporting our natural cortisol peak in clearing out sleep hormones rather than blocking them, before we consume caffeine. In this way you’re using caffeine in a way that is more supportive of your body’s natural rhythm.

You may live in a world that has changed dramatically in the last 100 years but your body and your brain never got the memo that we now need to adapt to spending most of our time indoors, sitting more than we move, being exposed to bright light around the clock, eating whenever we want and not adjusting to the changing seasons. Modern life is a new concept to our biology and when our physiology tries to adapt to the daily stressors we expose ourselves to it is going to cause some friction. This ongoing friction, this "wear & tear" over the years leads to inflammation. Think of it as irritation, in the body, mind and maybe even the soul. Remember that when symptoms of discomfort or illness start to manifest our body has been fighting in our corner for months, years, even decades to keep this amazingly sophisticated machinery going. When we start to notice the aches and pains it's often because we've run low on metabolic reserves. Think of your metabolic reserve as your battery pack. Are you making sure you are fully charged, or at least in the green when starting your day or are you always in the red, desperately trying to charge a little bit here and there just to see you through the day?. So what makes up our metabolic reserve, our battery pack?. Some of the factors we need to consider for our metabolic reserve are: -Our nutrient status - the nutrient density of our diets. -Our antioxidant capacity- think of this as the firemen that put out the fire (inflammation), is our diet providing us with what our body needs?. -Our gut health - this is part of our first line of defence. For all of you Game of Thrones fans, the gut with its barriers is like the ice wall standing between the land of the living and the land of the....not so living (yes nerdy, I know). Our genetic make-up. Having an illness in our family tree does not mean that we will experience that illness but having knowledge of it can encourage us to make healthier choices. Countless scientific studies have shown us that our lifestyle and environment play a greater role in our health than our genetics. So ask yourself, do you have the resources that you need to keep your battery pack charged?

Fresh fig season! Good quality pastured cheese, apples & fresh figs. You can't beat this combination. The history of the fig dates back as far as 6000 years and is considered a symbol of abundance and prosperity in many cultures. They are a popular addition to the diets in Mediterranean countries are often used in salads, desserts and paired with things like goat cheese and honey. The fig is often thought of as a fruit when in truth its really a type of flower. Dietary wise figs contain potassium, calcium, sodium, magnesium, and phosphorus. They provide essential trace elements, including iron, manganese, zinc, and copper. Figs also act as a natural laxative because of their high fibre content, making them a good functional food in constipation. The fibre they provide also has prebiotic properties, which feeds our gut bacteria to promote normal gut function and digestive health. Fresh figs contain less sugar and more antioxidants than dried figs. Fresh figs are also listed as a low glycaemic food making them a good option for a sweet treat that does not create a rapid blood sugar spike. Pairing it with a protein source like cheese will also support blood sugar balance. The beautiful figs pictured here are from @riverford in the UK and as well as tasting amazing they are gorgeous to look at 😍. #freshfigs #figs #mediterranean #fikon #healthysweetfood #healthyswaps #healthysnacks #figsandcheese #cheeseandfigs #figsandhoney #figandapple #nutritionaltherapistuk #nutritionaltherapy #näringsfysiolog #näringsterapeut #fibre #seasonalfood #digestivehealth #functionalfoods

Put down that fish & chips! Instead........ Pan fried cod on sourdough rye bread with a side of greens, radishes and avocado. I've used pastured butter but you could use extra virgin olive oil if you prefer. Both of these fats are more stable than vegetable cooking oils, meaning they wont produce as many toxic by-products when heated. The evidence suggests there is a significantly higher risk of developing a number of chronic diseases, such as type 2 diabetes, heart failure, obesity, hypertension, and coronary artery disease, when deep fried foods from restaurants and other food establishments are consumed four or more times per week. (Cahill et al. 2014, Gadiraju et al. 2015). Repeatedly heated vegetable cooking oils especially more unstable vegetable oils like sunflower oil, produce various by-products, containing polycyclic aromatic hydrocarbons (PAHs) and aldehydes, well-known to be a carcinogenic, mutagenic, and tumorigenic. The popular fish & chips is a national dish in the UK and I don't mean be disrespectful of the local cuisine but from a health perspective we need to be aware of the downsides of deep fried foods, especially from food establishments that re-heat oils several times. Having deep fried food on rare occasions are probably not going to cause any issues in otherwise healthy people but if you are someone who likes to eat fish & chips or other fried foods several times a week I highly suggest finding a healthier, equally pleasant alternative that wont trigger excessive inflammation but support bodily functions and future health. #fishandchips #vegetableoil #sunfloweroil #cookingoils #cod #healthieroptions #healthyswaps #nutrition #nutritionaltherapy #deepfried #friedfood #friteradmat #friterat #oxidised #oxidation #unstableoils #cellularhealth

Hey gorgeous guys and gals! Popping in to introduce myself to new and old friends alike. I'm a nutritional therapist with a passion for helping people get their heads around the very confusing and sometimes overwhelming world that is nutrition. I have a special place in my heart for helping people incorporate basic pillars of good nutrition and supportive lifestyle interventions into their lives to improve general health in the present and for the future. I also have an interest in digestive issues, autoimmune conditions and chronic stress. I believe in adapting a longevity mindset where we expect not reject the idea of being healthy regardless of our age. I live in Herefordshire UK, right on the welsh boarder but I’m born and raised in the north of Sweden (far from Stockholm). I spent some of my childhood in California. Therefore there's a bit of a “twang” in my accent. My name Åsa (pronounced "o-sa") is a Swedish name related to one of the most ancient Norse names, referencing Æsir, which means "goddess. In my 20ies I studied art history at university, I went to art school and I’ve done work as an illustrator for articles and books. I’m the happiest when I’m by a lake, in the woods or in a sauna. Preferably all 3 at once. I believe that the healing potential of the human body is far beyond what we can comprehend and that faith is one of the most powerful things in the universe. I love period dramas and literally won’t watch anything contemporary. #outlander. I’m married to the most educated Englishman on the planet. My husband is a biochemist, osteopath, energy healer and electrician. Don’t ask me what he’s going to do next because your guess is as good as mine... Other than spending a ridiculous amount of time researching nutrition and health I spend my time at the gym, hiking, playing computer games (yes that’s right...), reading fantasy novels and currently learning Spanish because learning a new language can reduce our risk of developing dementia and other degenerative neurological conditions. Pretty cool eh? Thank you for following my page and let me know if there is any particular health subject you want me to dig my teeth into :)

It's curry season y'all!. #curcumin #ginger #balti #curry #ayurvedicfood #vatafood #kaphafood #metabolism #winterfood #autumnfood #foodforseason #seasonalfood #warmingfood #spices #cumin #blackpepper #ginger #chili #currynight

In a world obsessed with physical appearance it’s easy to get fed up with the concept of “anti-ageing”. Society tends to place high value on looking young and beautiful, but constantly battling against the natural progression of ageing can lead to stress and anxiety, which can ultimately harm our health. While a youthful appearance can be a by-product of a healthy lifestyle it's important to remember that it's far from the only factor in longevity. I don’t know about you but healthy joints and a sharp mind seems more important than a wrinkle free face. Have you ever considered the benefits of ageing? Experience and knowledge are just a few of the positive aspects to embrace. We've all encountered an older person who looked and acted much younger than their years. Not because they had a face lift or botox injections but because they were eager about life, pursuing their passions, engaging in physical activity, and mindful of their diet. Studies show that individuals that have a positive outlook on ageing tend to live longer than those who don't. Our expectations and attitudes toward ageing play a significant role in shaping our beliefs. Assuming that fatigue and pain are inevitable simply because we reach our 40s, 50s, or 60s can almost become a self fulfilling prophecy. A longevity mindset requires us to set our old dusty preconceived notions about ageing aside and live life to the fullest, whatever that means to us personally. Every age presents new opportunities, and as ageing is a privilege not afforded to everyone we should regard every birthday as a precious gift.. #ageless #longevitymindset #longevity #ageing #gracefulaging #ageless #vibrant #livelifetothefullest #healthyaging #selftalk #antiaging #nutrition #nutritionaltherapist #liveandgrow #lifelonglearning #neverstopgrowing #ageisjustanumber

With husband spending the whole weekend learning to wire a bathroom as part of his electrician course, he needed some brain food. Neuroplasticity, the ability of the brain to change in response to learning is supported by a diet high in quality protein, fats, carbohydrates and plenty of antioxidants to reduce oxidative stress. Foods like wild salmon, avocado and extra virgin olive oil are power house brain foods that support the membrane health of our brain cells and the myelin sheath surrounding our nerve cells, making them great choices for supporting cognitive function and memory. #wildsalmon #extravirginoliveoil #avocado #pasteuredeggs #brainfood #cognitivehealth #neuroplasticity #learning #neuralconnections #memory #foodforstudents #nutritionist #nutritionmadeeasy #näringsterapeut #näringsfysiolog #nutritionaltherapist

Would you like to swap your Saturday candy bar for a sweet treat that has been studied for its benefits to heart health, joint health, sexual health, memory and immunity? Look no further, pomegranate got your back. #pomegranate #pomegranateseeds #polyphenols #sweet #healthytreats #hearthealth #granatäpple #swap #nutritionmadeeasy #naturopathy #nutritionaltherapist #nutrition

Daylight exposure first thing in the morning can help regulate our circadian rhythm, our 24 hour biological clock. Early in the morning is when our levels of the hormone cortisol is at its peak level secretion (07:00–08:00 a.m.). This is as it should be, as cortisol is our "wake up and get shit done" hormone. Without it in appropriate amounts at the appropriate time we'd all be wet blankets on the floor with no motivation to do anything (a subject for another time).As cortisol rises the hormone melatonin, that promotes the feeling of sleepiness, starts to drop. Studies show that exposure to early morning light supports a surge in cortisol that results in advances of the circadian phase. Simply put, cortisol will start to decrease earlier in the evening and melatonin will start to increase earlier in the evening, illustrating how exposure to morning light can help you fall asleep earlier at night. Light exposure also stimulates the release of serotonin, that many of us associate with mood but that is also involved in blood clotting and regular bowel movements. LUX is a measurement of light output, indoors in a lit room, in a dark room, in sunlight and during cloudy days etc. Dim light usually measures under 100LUX while bright light is 1000LUX and higher. Our home environment falls somewhere between 100- 500LUX.Studies show that exposure to bright light, 1000LUX and over during early morning, was effective in improving sleep quality the following night, while bright light exposure later in the day did not have the same effect. Comparatively, room light at 300LUX in the evening suppressed melatonin release in 99% of individuals compared to dim light under 100LUX. Light at as low an intensity as 6LUX has been shown to suppress melatonin production in humans illustrating the importance of turning your lights off in the evening, 3-4 hour before actual sleep. Making sure your evening lights are in line with your field of vision or lower, rather than shining down on you from up above is also important as this is more similar to the angle of the setting sun. So if you are someone who struggles with sleep I really recommend using light as a therapeutic tool.

It's creeping up to that time of the year. The dreaded runny noses, chesty coughs and fevers that seems to have become synonymous with a change in season. As our bodies try to acclimatise to a change in temperature and as we spend more time indoors we can become more susceptible to colds and flus. A cold once in a while is not an issue but frequent colds and flus might point to a need for some extra support. Making sure to eat plenty of nutritious foods, getting adequate sleep and appropriate exercise are essential to ensure a healthy immune response. Ongoing stress increases our risk of infection which is why I never watch or read the news. Being constantly told that you should be afraid of every virus and bacteria that may come your way is definitely not helpful or healthy. Remember, a few small changes weekly can make a big difference after 1-2 months. If you know that you tend to catch a cold right about now why not give yourself some extra care and make sure to do at least 1 thing a day to support your immunity. This does not necessarily mean you will never have another cold but once you start making a few changes to diet and lifestyle you may very well notice that they are fewer and farther between and that you recover much quicker. Junk food: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4074336/ Walking: https://www.sciencedirect.com/science/article/pii/S2095254622000886 Laughter: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6125057/ Spices: https://www.phcogj.com/sites/default/files/PharmacognJ-13-2-600.pdf.pdf Herbal tea: https://www.frontiersin.org/articles/10.3389/fimmu.2020.590716/full #healthy #bodysupport #commoncold #coldandfluseason #fluseason #infection #laughter #walking #spices #herbaltea #betterchoices #nutrition #naturopathy #naturopathicnutrition #nutritonaltherapist #stressreduction #exercise #selfcare #resillience #whitebloodcell #naturalkillercells #autumn

A big part of making better food choices is looking at the foods we eat in-between meals. This is often the foods we reach for because we feel tired, dissatisfied or stressed. Excessive snacking between meals can be a sign that our body is not feeling nourished from the foods we are eating. Unfortunately the most popular snacks on the market are low in nutritional value and full of empty calories. On top of this, many of these foods are full of artificial colourings and additives that act as irritants to our nervous system, our digestive tract, our hormones and our immunity. Things that fall into the “junk food” category tends to be high in sugar and fat, a combination that triggers the release of the neurotransmitter dopamine that gives us a sense of pleasure and reward. The more junk foods we eat the more our brain adapts and we become tolerant to the pleasure enhancing effects of dopamine, meaning we need more junk food to generate the same feel good sensation. To make matters worse, the high levels of refined sugars and unhealthy fats in junk foods leads to a state of inflammation in the brain that damages our brain cells. Brain cells form connections that are constantly being reorganised, a process we call neuroplasticity which refers to the brains ability to rewire itself and form memory in response to the stimulation of learning and experiences. Junk food filled diets have been shown to reduce neuroplasticity and research shows that people who eat lots of junk food perform badly in memory tests compared to those who eat healthily. Because of the dopamine effect, cutting out unhealthy snacks can feel uncomfortable and stressful initially. Swapping out our unhealthy choices for healthier ones can be a good place to start. In this post I share some of my favourite swaps. Starting out, a handful of berries might not give you the same sensation as a bag of jelly babies but it’s about training your brain to want the foods that support health instead of promoting illness. Swapping one unhealthy snack for a healthy one each week can make a world of difference over time and before you know it you have trained your brain to love the things that love you back.

If there is something I consume every day without fail it is olive oil. I drizzle it straight on vegetables at dinner time or mix it with some apple cider vinegar and sea salt as a dressing. I always get organic cold pressed extra virgin olive oil. This means the oil was extracted without use of heat or chemicals which retains more nutritional value and protects the antioxidants in the oil. Cold extraction also ensures the highest levels of oleic acid, an monounsaturated fatty acid responsible for many of the oils health promoting qualities. Oleic acid is an important building block of the brain and nervous system and is also associated with balancing cholesterol and lowering inflammation. The benefits of Olive oil are numerous: • Olive oil intake is associated with a decreased risk of developing type 2 diabetes. • Olive oil consumption was associated with a lower risk of rheumatoid arthritis. • Oleic acid levels in the blood were positively linked with brain plasticity. • Olive oil was associated with a lower risk of severe skin damage from the sun. • Diets high in oleic acid correlate with lower rates of breast cancer. • In animal studies olive oil reduced bone loss in menopause and increased the formation of bone-building cells. • Consumption of extra-virgin olive oil protects memory and learning ability and may reduce the formation of amyloid-beta plaques and neurofibrillary tangles in the brain, markers of Alzheimer's disease. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3435270/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1199629/ https://pubmed.ncbi.nlm.nih.gov/27168821/ https://onlinelibrary.wiley.com/doi/10.1002/acn3.431 #oliveoil #greekoliveoil #mediterranean #mediterraneandiet #oleicacid #vitamine #antioxidants #fattyacids #brainhealth #hearthealth #skinhealth #extravirginoliveoil #olivolja #cognitivehealth #nutrition #nutritionaltherapy #coldpressed

Breakfast...to eat or not to eat? In my humble opinion it’s a big YES to breakfast. How does the saying go? “Eat breakfast like a king; eat lunch like a prince; eat dinner like a pauper” After the natural fast that occurs during sleep, breakfast helps our body start its daily metabolism. Our 24 hour clock biological clock, our circadian rhythm that all our cells run by, is set in the morning by exposure to daylight and by eating. Studies show that people who eat breakfast daily are less likely to be obese, malnourished, suffer from impaired blood sugar metabolism, or be diagnosed with diabetes. Having a morning meal has also been associated with better work performance, better memory recall, improved cognitive function and stable mood. It’s important to start the day with a breakfast that provides plenty of protein and healthy fats, and a minimum of sugars. This helps support blood sugar balance, proper brain function and sustained energy levels throughout the day. Avoid things like sugary cereals, pastries, flap jacks and breakfast bars. Even seemingly healthy foods like porridge and fruits are not ideal, unless paired with a healthy form of protein. As they are predominately carbohydrates this may result in blood sugar dips that can leave you feeling hungry even though you’ve just eaten. In this post I share some of my favourite breakfasts to support energy levels and mood that I find keeps me satisfied all the way to lunch. Do you eat breakfast? And if so, which is your breakfast of choice? https://www.tandfonline.com/doi/abs/10.1080/1028415X.2020.1853411?journalCode=ynns20 https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/s12986-020-00526-z #breakfast #healthybreakfast #proteinforbreakfast #proteinrich #nutrition #nutritionaltherapist #nutritionaltherapy #foodforhealth #frukost #eatforhealth #näringsterapeut #näringsfysiolog #eggs #greekyogurt #fishforbreakfast

Another hot one in the UK! Who wants to cook ey.... I'm chopping up a wide variety of vegetables and adding in some eggs & feta cheese for protein. Vegetables and fruit have a high water content, 94% water in a tomato, 92% water in bell peppers and a similar amount in radishes and lettuce. Other than fluids, vegetables and fruit are a great way to stay hydrated. They contain alot of water but also minerals that are essential for hydration. Hope you all are enjoying September wherever you are ❤ #hotuk #september #hotweather☀️ #hydration #electrolytes #rawvegetables #nutritionmadeeasy #nutritionaltherapist #nutrition #hydratingfoods #hydrating #elektrolyter #näringsterapeut #dehydration #naturalhealth #natureheals

Best of Britain. In Sweden I'm all about the blueberries. This year I'm back in the UK a bit earlier than I've been previous summers and just in time for blackberry season. Loaded with vitamin C and protective antioxidants that support heart and brain health to name a few, these super berries are too good to waste. If you are able to find them where you live then get picking. Pop them in your freezer and use to add some extra nutrition boost to your yoghurt, smoothie or even with some goat cheese (I swear it's brilliant). #blackberry #phytochemicals #blackberries #anthocyanins #berrypower #nutrientdense #vitaminc #antioxidants #hearthealth #brainhealth #nutritionmadeeasy #forager #foraging #björnbär #blackberryseason #ukforaging

Back in the beautiful British Isles. #britain #swedeintheuk #beautifulbritain #englishcountryside #home #secondhome #Herefordshire #rollinghills #countrylife #countrygirl

Thank you Sweden for another magical summer. I feel blessed to call this beautiful country my homeland and give thanks for all the amazing people in it. #swedeinherefordshire #sweden🇸🇪 #swedishgirl #swedishsummer #swedeintheuk #swede #svensksommar #norrland #norrlänning

Harvest season is here. Nothing beats buying gorgeous vegetables like these straight from the producer. #keepitlocal #roknäsgrönsaker #roknäs #grandagen #localproduce #gransnaturbruksgymnasium #buylocal #harvest #fieldtofork #seasonalvegetables #seasonalliving #farmersmarket #rootvegetables #seasonalhealth #nutritionaltherapist #näringsterapeut #näringsfysiolog #nutrition #nutritionist

As summer comes to an end we enter a time of year that some of us love and some of us hate. The transition between summer and autumn can be challenging for many of us and the decrease in temperature and shorter days can have an impact on both body and mind. Autumn is a time of adjustment, both physically and mentally. During this time we may be more vulnerable as our system has to adapt from warm sunny days to cooler, wetter and windier ones. Preparing for seasonal shifts can help us cope better and may help us avoid colds and flu's. The end of summer is harvest time and a period where we can give thanks to the growth that has taken place in nature, in the form of harvested vegetables and fruits but also to look within at the areas where we ourselves have experienced or wish to experience growth. Allow yourself time to turn inward and become conscious about what your body and mind is telling you needs attention, so you can continue and complete the year feeling restored and centred rather than drained and worn out by the time Christmas comes along. Whether it’s eating better, moving more, starting a mindfulness practice or developing a new skill within a field you are passionate about, autumn is a great time for new habits and self-care practices. Set up a goal for yourself, however big or small and I’m certain that act of self-care will set you up for a brighter autumn and winter. Personally I have a stack of nutrition books to get through and looking forward to hikes in the Welsh mountains :) How about you? #autumn #seasonalhealth #seasons #höst #autumnblues #happyautumn #seasonaldepression #höstdepp #naturopathichealth #naturopathy #nutritionaltherapy #healthy #seasonaleating #circadianrhythm #lightexposure #alcoholfree #mindfullness #resilience #selfcare #ayurvedicmedicine #hygge #selfcarepractice #newskills #nutritionaltherapy

Cold water immersion at high altitude #björkliden #highaltitude #coldwaterimmersion #coldwatertherapy #brownfat #resilience #strongconstitution #onewithnature #outdoorlife #kallbad

With only 10 days left I Sweden before heading back to the UK, I'm having as many of my nordic favourites as possible. I'm going to miss reindeer on rye, wild blueberries with 'fil' (fermented milk), cloudberries, moose stew and lingonberries. Although I don't live in Sweden at the moment, I always feel blessed to come from a place on earth where I can wander freely in nature, pick berries & mushrooms, swim in lakes and rivers and watch the wonder that is the northern lights. With age comes wisdom (hopefully),and the Arctic landscape that I couldn't wait to escape in my 20ies has now become a cherished friend that I'm always grateful to be able to return to ❤ #laplandforever #swedeintheuk #nordicsweden #swedishfood #swedishlapland #granö #reindeer #moose #wildfood #arcticfood #ancesteralwisdom #homeland

#countrylife #swedishlapland #landsbygd #animalfriends #slowpace #simplelife

10 min Egg Salad • Green leaves • Chopped veg - peppers & tomatoes • 1/2 avocado • Red onion • Olive oil, apple cider vinegar & seasalt Top of with some basil pesto. I often hear people say that they don't have time or energy to make something healthy when they come home from work. Making a healthier choice does not take longer it just requires you to have the right ingredients in your fridge to start with. You can't go wrong with a generous portion of your favourite vegetables, a good source of protein like eggs, fish or beef and quality fat in the form of olive oil and avocado. Don't complicate things, supporting your body should not be stressful. #nutritionmadeeasy #simplenutrition #enkelmat #eggsalad #ägg #ekomat #ekologiskt #organiceggs #organic #5aday #10aday #vegetables #healthyfats #wholefooddiet #healthierchoices #näringsterapeut #nutritionaltherapist #näringsfysiolog #nutrition

Venison strips with Shitake, fennel and sauerkraut. End of August, and even though days are still warm the evenings are getting cooler. As we enter autumn in September many of us will naturally start to crave heartier foods to help keep our metabolism burning when the air gets chilly. #venison #seasonalhealth #shitakemushrooms #seasonalliving #seasonalfood #säsongsmat #sauerkraut #surkål #fennel #fänkål #nutritionmadeeasy #heartymeal #nutritionaltherapist #nutritional #nutrientdense #grounding #wholefooddiet #natureheals #naturalrhythm

Mixin it up #berries #blackcurrant #redcurrants #rasberry #kefir #gutsupport #gutbacteria #antioxidants #phytochemicals #nutrition #naturopathicnutrition #naturopathy #berryboost #näringsrikt #forager #foraging

Apple cider vinegar (ACV) is vinegar made from fermented apple juice which has a long history of use, ranging from food preservative to digestive tonic, energy drink, topical wound healing and treatment of pneumonia in the 1800s. In modern day times it’s become popular in cooking, in dressings, sauces and marinades but also for its health promoting benefits due to its high content of antimicrobial an antioxidant compounds. The main acid in ACV is acetic acid and is one of the bio-active compounds thought to be responsible for some of the vinegar’s health promoting mechanisms. Unfiltered apple cider vinegar also contains a substance called the mother – a thick, gelatinous layer formed by acetic acid bacteria on the surface of the vinegar, which consists of several probiotic bacterial strains, enzymes, proteins and yeast that gives the ACV a murky, cloudy appearance. One of the most compelling properties of ACV is its potential ability to lower blood sugar levels. Small scale studies have shown that ACV mixed in water before a meal can increase insulin sensitivity and reduced post-meal blood glucose and insulin levels. https://pubmed.ncbi.nlm.nih.gov/28292654/ Studies on type 2 diabetics showed that ACV intake in relation to meals was able to lower fasting blood sugar levels as well as HbA1c (the amount of blood sugar (glucose) attached to your haemoglobin). https://pubmed.ncbi.nlm.nih.gov/28292654/ In one study, 20ml of ACV/day had beneficial effects on glycaemic indices and oxidative stress in individuals with diabetes and hyperlipidaemia. https://pubmed.ncbi.nlm.nih.gov/31451249/ In small studies on animals and humans ACV has also shown an ability to reduce total cholesterol, LDL cholesterol and triglycerides while increasing HDL cholesterol. ACV can be used as a digestive support with some studies indicating it may be beneficial in cases of low stomach acid as well as supporting the production of digestive enzymes, needed for the breakdown and assimilation of nutrients from food. Remember, functional foods like ACV work best when paired with a healthy diet and lifestyle. Always dilute vinegar to protect tooth enamel and the digestive tract.

Ending the week all fueled up. Salmon salad & Japanese sencha tea. #senchatea #salmonsalad #greentea #phytonutrients #laxsallad #gröntte #nutritionmadeeasy #nutrientdense #nutritionaltherapist #goodfood #nutritionaltherapy #antioxidanter #sundaylunch

When it's still summer and you'd rather sauna and river swim than cook. •kefir •buckwheat flakes •wild blueberries •garden raspberries •cassia cinnamon •banana #quickmeals #kefir #gutfriendly #gutbacteria #wildblueberries #wildswimming #sauna #näringsterapeut #näringsrikt #nutritionaltherapist #organic #swedishlapland #nutritionmadeeasy #filmjölk #fil #riverswimming

I love this wheatberry salad as a quick nutrient dense meal, on it's own or paired with some meat, fish or falafel. Just boil your wheatberries and mixed them with your favorite vegetables. Today I mixed my wheatberries with chickpeas, chopped cucumber, bell peppers, tomatoes and avocado. Top it of with some olive oil, apple cider vinegar, lemon juice and sea salt. This not only tastes great but also supports digestion. #wheatberries #nutritionmadeeasy #simplenutrition #matvete #nutrition #naturopathy #nutritionaltherapist #nutritionaltherapy #näringsterapeut #näringsrikt #nutrientdense #digestiveenzymes #fibre #organic #organicvegetables #digestionsupport #nutritionist

I think we can all agree that when sleep isn’t working nothing else works. There is no diet, exercise regime or supplement that can take the place of good quality sleep. That being said, laying the groundwork for a good night’s sleep starts as soon as we get up in the morning and everything from what we eat and drink to how we exercise and how we are feeling throughout day, will surely affect how well we sleep at night. The circadian rhythm, our body’s internal clock, runs on a 24 hour schedule and is affected by light and darkness. Based on what is going on in your environment, your brain will send signals to activate certain hormones to make you feel alert or sleepy. The sleep promoting hormone melatonin is secreted after darkness and reaches its peak around 2am – 4am. In the morning our levels of the hormone cortisol should be at its highest, helping us feel alert and ready to face the day and then taper of in the evening to promote sleepiness. Unfortunately a lot of us are out of synch with this natural rhythm and in need of some conscious effort to get back into balance. Sleep issues can range from periodical sleep difficulties to chronic insomnia and can manifest in different ways – trouble falling asleep, waking several times during the night, disturbing dreams or all of the above. It’s important to look for the underlying cause of sleep disturbances, especially if it becomes an ongoing issue. In our modern age we spend a lot of time exposed to artificial light, something our primal brain is not adapted to, which can disrupt our circadian rhythm and negatively affect our sleep cycle. Prolonged periods of stress can also disrupt our sleep quality, preventing us from achieving the relaxation needed to wind down in the evening in preparation for sleep. Creating and maintaining a sleep routine is one of the best things you can do to support restful sleep. Here are some of my favourite tried and trusted sleep promoting interventions. #healthysleep #sleepsupport #naturopathy #sömnsvårigheter #circadianrhythm #melatonin #sleep #naturopathicnutrition #sleephygiene #sleeproutine #restandrelaxation #restanddigest #avslappning #parasympatheticnervoussystem

From forest to table. #wildblueberries #blåbär #smoothies #forager #foraging #antioxidant #anthocyanin #blueberrysmoothie #blueberry #nutritionaltherapy #nutritionaltherapist #wildliving #swedishcountryside #realfood #swedishlapland #offthegrid

Whole-food prep Making sure I get colourful antioxidant rich vegetables, healthy fats and a good source of protein in all my meals. No recipes, just a tableau of health promoting nutrient dense foods to support all my needs. #wholefoodprep #foodprep #nutritionaltherapist #antioxidants #healthyfood #livingfoods #nutritionmadeeasy #nutritionmadesimple #foodforlife #healthylifestyle #healthyfats #näringsterapeut #näringsfysiolog #phytonutrients #nutrientdense #näringsrikt #mat #organic #organicfood #ekomat #ekologiskt

Summer look 2023. Obtained by constant wild swimming 😄. Emersion in natural waters - ocean, lakes and rivers have documented health benefits, particularly on mental health in terms of mood enhancement and stress reduction. After work I like to jump in the nearby river or lake. I find it helps to dissipate the charge of working with and around electronics all day - what is commonly referred to as grounding. I don't have any scientific study to back that claim up other than my own observations on how it affects my mood, sleep and general sense of calm when I do it compared to when I don't. Science is an amazing tool but as we are all incredibly unique, learning to analyse our own health is the best study we can find and partake in. https://www.mdpi.com/2071-1050/14/10/6364 #wildswimming #earthing #negativeions #nervoussystemhealth #tjärn #natureheals #grounding #sleepsupport #livinngwater #lake #swedishlapland #nordicsummer #southlapland #wildchild #moodsupport #scientificstudies #wildcountry #emf #discharge #emfshielding #electrons

The land of the red & white houses. #sweden #northofaweden #nordicsweden #norrland #swedishlapland #arcticcircle #summerinsweden #landsbygd #redandwhitehouse #offthegrid #swedishcountryside #scandinavia #offthebeatenpath #scandinaviansummer

Our body naturally produces nitric oxide, a potent vasodilator that causes our blood vessels to widen and consequently increases blood flow and lowers blood pressure. Increased blood flow helps to carry oxygen and nutrients to our tissues as well as removing harmful waste products. We can also consume foods high in nitrates, like beets that convert to nitric oxide that helps prevent and reduce high blood pressure. If you are thinking, “Hey doesn't bacon contain nitrate!” you are right, but highly processed meats like certain hams, bacon and cured meats do not increase nitric oxide production but may convert into nitrosamines which in excess have been linked to an increased risk of certain cancers. The effect of beetroot juice on cardiovascular function, in particular blood flow and endothelial function, cardiac output, heart rate and blood pressure has been researched in several studies. Studies on blood pressure have found: -500g of beetroot juice showed a reduction in systolic blood pressure (SBP) of 5 points 6-hours after consumption (Coles, 2012). -70–250 mL for 2 months reduced systolic blood pressure in patients with arterial hypertension. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8965354/). -250ml of beet juice daily for 4 weeks lowered both systolic and diastolic blood pressure (Jones, 2019). Interestingly, both nitrate rich and nitrate depleted beetroot juice consumption increased blood flow to the thumb and decreased blood pressure in patients with Raynauds disease.. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6879832/ A study on angina patients (narrowing of arteries) showed that those who consumed beetroot juice for 6 months, after having a stent put in had reduced rates of heart attacks or the need to have a repeat procedure compared to placebos. The cause behind high blood pressure include everything from excess weight, smoking, high alcohol consumption, high stress or kidney issues. It’s important to to optimise your diet, exercise routine, sleep hygiene and stress levels as there is no magic pill that can replace a healthy lifestyle when it comes to safely lowering blood pressure long-term. #nitricoxide #beetrootjuice

Dinner salad with gorgeous greens from my lovely friend @svartrot, mung bean sprouts, cucumber, pepper, red onion, chives, grated apple,, feta cheese and eggs. Recently I've been having big lunches and smaller dinners which supports my quality of sleep. If you want to improve your sleep quality, energy levels or mood, having less carbohydrates like rice, pasta or potato in the evening can promote a more even blood sugar level which in turn supports your daily and nightly rhythm. Always make sure you add in good quality protein to support blood sugar levels. By the way, the combination Feta cheese and apple, yum yum. #circadianrhythm #greensalad #bloodsugarbalance #blodsocker #sleepsupport #nutritionmadeeasy #sleepquality #nutritionmadesimple #healthyprotein #nutritionaltherapist #nutritionaltherapy #naturopath #eggs #organic #ekologiskt #foodie #blodsockerbalans #wholefooddiet

I'm a lazy chef...Falafel sandwiches for dinner 😅 After a long day's work I rarely feel like cooking. Sometimes I just like have a sandwich for dinner but if I do I make sure it hits all the important points Falafel sandwich • Good source of protein: organic falafel & Feta cheese • Quality bread: Organic seeded sourdough rye • Healthy fat: olive oil as my "butter" and chopped olives • Leafy greens: rocket and mixed leaves • Gut support: 1 tablespoon of sauerkraut • Immune support: chopped red onions and garlic • Electrolyte/mineral support: Good quality sea salt #lazychef #nutritionmadeeasy #simplelunch #simpledinner #nutritionaltherapy #näringsterapeut #nutritionaltherapist #nutritionist #näringsfysiolog #falafel #organicvegetables #nutrientdense #fetaost #fetacheese #organic #wholefooddiet #cleaneating #sauerkraut #seasalt #nutritiontips

Nothing says summer quite like a good watermelon. Although 92% is water there is more to this jewel of a fruit than just aqua. A cup of water melon contains significant amounts of •Vitamin A: immunity, eye health, healthy skin, reproduction and growth. •Vitamin C,: immunity, collagen production, increases iron absorption, protect bone and joints. •Vitamin B6: prevent depression and support mood, brain health, reduce pms symptoms, reduce nausea during pregnancy. •Lycopene(antioxidant): heart health, prostate health, protect against sunburn, promote eye health. Watermelon also contains important electrolytes like potassium and magnesium making it a great hydrating food for hot days. #wateemelon #vattenmelon #hydration #electrolytes #vitaminc #vitaminb6 #vitamina #näringsterapeut #nutritionaltherapy #nutrition #näringsfysiolog #summerfood #summerfruit #skinhealth #eyehealth #prostatehealth #naturopath #naturalhealth #wholefoods

Grounding, also called earthing, is thought to have health promoting benefits by, among other things, electrically reconnecting you to the earth. Grounding refers to direct skin contact with the surface of the earth, with bare feet, hands or with specific earthing patches or rods, creating electrically conductive contact of the human body with the natural electric charge of the earth’s electrons. Lightning strikes and atmospheric pressure produce electrons in the earth, creating a negative charge. A lot of our everyday electronics admit a positive charge that may negatively impact our health, while a more negative charge has been theorised to have health benefits. The atmosphere around forests and water, such as waterfalls and oceans is described as containing an abundance of negatively charged particles which may explain why we feel good when we spend time in nature and by bodies of water. The theory is that when our bodies make skin contact with the earth, these electrons flow into the body and are absorbed by your cells and organs, where they may have antioxidant effects by reducing the damage created by reactive oxygen species, which are known to contribute to ageing and certain chronic diseases. Lifestyle factors such as insulating rubber footwear that do not possess a natural conductive affinity for the earth's surface,Mhas created a disconnect with the electrons of the earth. Scientific research has looked at the effects of grounding on inflammation, cardiovascular disease, muscle damage, chronic pain, insomnia and mental health. Although there are not a huge amount of studies on this, the ones that have been done show some intriguing results. Neutralizes free radicals and reduce cell damage Relieve muscle tension and headaches Shifts us from fight-or-flight (SNS) to rest-and-digest (PNS) Reduce inflammation Reduce blood thickness. Balance the autonomic nervous system Improve heart rate variability (HRV). Reduced cortisol levels. Improve sleep quality Grounding as a therapeutic intervention is free, easy and safe so why no give it a few minutes/day and see how you feel. We don't need science to tell us it feels nice to walk barefoot in the grass :)

My favourite building - Sauna season is here! There are so many different paths you can take to support health and longevity, different ways of eating, moving, cleansing and building. If you choose the ways that not only bring you physical health benefits but also bring you joy because you love doing them, you've found your own holy grail of wellness. Your health journey is unique just like you. Incase you missed it....I love sauna :) #sauna #bastu #cleansing #sweatlodge #sweating #healthylifestyle #biohacking #healthjourney #hälsa #wellness #detoxification #scandinaviansummer #naturopath #swedishlapland #woodburningsauna #svett #nutrition #saunabenefits #saunabathing #nordic #nordicsummer #southlapland #lapland #laplandadventures

Few things beat the feeling of sitting on your porch, drying off in the sun after the heavens opened up to give us some much needed rain. #countrybumpkin #simplelife #countrylife #cointrygirl #northsweden #lapland #scandinavianliving #southlapland #nordic #thenorth #summerrain #scandinaviansummer #swedishlapland #porchsitting

Evening cleansing practice #wildswimming #nordicsweden #outdoorliving #scandinavianliving #northofaweden #southlapland #wildliving #offthebeatenpath #natureheals #skinnydipping #nakedswimmer #nordicsummer #midnightsun #landofthemidnightsun #granö #norrland #arcticcircle #swedishlapland #vikinglife #norse

Swedish 'Gravlax', raw cured salmon with eggs & rocket. I love a protein rich lunch to keep my blood sugar levels stable. What does that actually mean?. It means more stable energy release throughout the day, fewer cravings, energy dips and a higher sense of feeling satisfied after a meal. If you struggle with energy levels throughout your day, hormonal issues, mood swings or stress you should definitely consider if you are including enough healthy proteins into your diet on a daily basis. #bloodsugarbalance #blodsocker #bloodsugarfluctuations #protein #proteinrich #gravlax #healthyprotein #salmon #organic #organiceggs #swedishfood #nutritionaltherapy #nutritionmadeeasy #realfood #lax #ägg #omnivore #nutrients #nutritionist #näringsfysiolog #näringsterapeut #proteinpacked

Love my kitchen table leafy green garden 😍 Rocket and coriander growing like mad and readily available to add to all my meals. #leafygreens #coriander #rocketsalad #arugula #ruccola #magnesium #bittergreens #digestivehealth #bitters #nutritionaltherapy #tablesetting #nutritionmadeeasy #koriander #organicgarden #organic #liverfoods #liverphasedetoxification

1-2 times a week I sprinkle some raw garlic on my salad. Raw garlic that has been chopped or crushed and exposed to oxygen contains a powerful organosulfur compound called allicin. Studies show sulfur-based compounds like allicin can play a role in combating fatty liver and can stimulate your liver enzymes and support the excretion of toxins from the body. Allicin has also been found to: • stabilise blood sugar levels • support cardiovascular health • support healthy immunity • lower blood pressure • protect brain cells, reducing the risk of dementia and Alzheimers disease. Well worth a bit of stinky breath don't you agree 😉 https://www.sciencedirect.com/science/article/abs/pii/S0924224418307398 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8772758/ https://www.frontiersin.org/articles/10.3389/fonc.2021.650256/full https://www.frontiersin.org/articles/10.3389/fmicb.2021.746795/full #allicin #garlic #rawgarlic #brainhealth #hearthealth #liverhealth #heavymetals #heavymetaldetox #liverdetox #nutritionaltherapy #liverenzymes #sulfurcompounds #phase1and2 #bloodsugarbalance #bloodpressure #leverhälsa #näringsfysiolog #naturopath #naturopathicnutrition

That's a wrap #wraps #vegetablewrap #vegetables #organicvegetables #7aday #vegetablevariety #gutmicrobiome #fetacheese #nutritionaltherapy #nutritionmadeeasy #nutrientdense #nutrients #nutritionist #näringsterapeut #näringsfysiolog #näringslära

Sweet flavours and summer go hand in hand.Wild blueberry & kefir smoothies with home-made banana bread makes for a quick gut health supporting lunch when it's too hot to cook. #wildblueberries #blueberrysmoothie #blåbär #bananabread #quicklunch #pittadosha #summerfood #summertime #Ayurveda #bananbröd #kefir #filmjölk #nutritionaltherapy #nutrientdense #nutritionmadeeasy #swedeintheuk #nutritionmadesimple

One of the best things about coming home is the Nordic flavours. This is food that's literally ingrained in my genes. Lingonberry, blueberry, reindeer and moose meat. This is my kind of shopping. #ancestral #ancestraldiet #lingonberries #blueberries #reindeer #moose #wildgame #gamemeat #nutrition #foodtradition #mattradition #älgkött #nordic #nordisk #nordicflavours #lapland #nordicsweden #näringsterapeut #näringsfysiolog #foodshopping #Sweden #lapland #swedeintheuk #nomad #viking

Nothing symbolises summer quite like strawberries. The strawberry (Fragaria ananassa) originated in Europe in the 18th century and is a hybrid between different wild strawberries. Nutritionally this berry is rich in essential nutrients like vitamin C, manganese and potassium as well as containing high amounts of beneficial plant compounds and antioxidants, such as pelargonidin, ellagic acid, ellagitannins, and procyanidins Pelargonidin is the main anthocyanin antioxidant in strawberries and is responsible for the berries bright red colour. Pelargonidin demonstrates powerful antioxidant activities and studies have shown it to be a highly hepatoprotective (liver protective) compound with anti-invasive properties against hepatitis B as well as showing anti-carcinogenic effects especially relating to liver and colon cancer. Other fruits and vegetables that contain high pelargonidin levels are kidney beans, pomegranates, raspberries and radishes. Strawberries contain compounds shown to; -decrease oxidative stress -improve vascular function -reduce inflammation -slow down glucose digestion and reduce spikes in both glucose and insulin Important to note is that strawberries are some of the most heavily sprayed produce, if not the most sprayed and I always buy mine organic or grow my own. More than 90% of strawberries in the UK have been shown to contain residue of several different pesticides. We now know that the so called “Cocktail effect”, the combination of different chemicals in pesticides may be more harmful than exposure to a single chemical. Washing with water and salt or vinegar may reduce some of the residue but as this berry is so porous I personally always choose organic and wash these as well. I find the UK climate really good for growing strawberries and it’s fun and rewarding growing your own produce, and at the same time supporting your health and the health of the environment. #organicstrawberries #strawberry #antioxidants #phytochemicals #berries #pesticidefree #growyourown #thecocktaileffect @pesticideactionnetworkuk #cocktaileffect #nutritionaltherapy #nutrition #jordgubbar #ekologiskt #bekämpningsmedel #eko