Could this be one of your guts best friends? PHGG (Partially Hydrolyzed Guar Gum) is a water-soluble dietary prebiotic fiber that is derived from the guar bean. The main prebiotic starch found in guar gum is Glucomannan. Bacteria in your gut ferments Glucomannan into short chain fatty acids (SCFAs) like butyrate, propionate, and acetate. These SCFAs provide wide-reaching benefits for gut and immune health. PHGG can improve gut health by promoting the growth of beneficial bacteria and reducing the growth of harmful bacteria. It has also been found to help with constipation, diarrhea, and irritable bowel syndrome (IBS). Lets look at some of the research: -PHGG normalized stool consistency in cases of both diarrhea & constipation (PMID: 31509971) -PHGG can help reduce bloating and gas in people with IBS (PMID: 26855665) - PHGG has been shown to promote gut health by increasing the concentration of bifidobacterium and lactobacilli species in the gut (PMID: 26855665) By suppressing harmful bacteria and reducing inflammation, PHGG may contribute to improved mental health, skin health and sleep quality. The gut microbiome plays a crucial role in immune system function and neurotransmitter production, including serotonin and dopamine. PHGG’s prebiotic effects may contribute to improved immune function and mood regulation. -Cognitive function: In healthy elderly people, PHGG can improve cognitive function, particularly visual memory (PMCID: PMC11054110) -Sleep quality: In healthy elderly people, PHGG can improve sleep quality, including sleepiness on rising (PMID: 38674901) Skin barrier function: PHGG can strengthen the skin barrier and regulate the moisture content of the skin's stratum corneum (MP Kapoor et.al, 2023) Skin hydration: PHGG can increase skin hydration levels, which can help prevent dryness, roughness, and other skin textural issues during the winter (MP Kapoor et.al, 2023) As always, we start by addressing our diet and lifestyle before we turn to supplements. That said, Phgg can be taken alongside a healthy diet to give you that little bit of extra gut support. #phgg #prebiotics #partiallyhydrolyzedguargum #healthygut #guthealth #skinbarrier

Could the bacteria in your gut influence how well you age and how long you live?. Science has been looking at the composition and types of microorganisms that live in the digestive tracts of Centenarians, people who live to 100 years and beyond in the search for the secret to longevity. Although many factors influence ageing – gender, living environment, stress levels relationships, and genetics, to name a few. I'd like to take an extra look at how our gut flora may support not only a longer lifespan but a healthier one as well. The state of your gut microbiome - th microorganisms in your gut depends on your mother’s microbiota, your environment at birth, and your current diet and lifestyle. The good news is that the latter 2, diet & lifestyle we can make changes to at any age. Your gut flora can change within days, after making dietary changes but to make a lasting change you want to adopt habits like a healthy diet, exercise, sleep, and stress management that you take on for life. The type of bacteria in our guts and how much variation of bacteria we have can promote health or drive disease depending on our general health and unique physiology. This means that there is no magic pill that will create optimal gut health for everyone. There are studies pointing to the different gut microbiome compositions of longer lived people. These studies have also looked at some of the dietary and lifestyle factors that are likely involved in the shaping of a gut microbiome that may not just promote long life but a healthier long life. How to best implement strategies to optimise your gut health will depend on your current state of health, your dietary needs, and your lifestyle. That said, some things are universal. I dare to say all of our guts will benefit from us cutting out junk food and excess refined sugar, quitting smoking, and focusing on de-stressing and quality sleep. I can’t promise you this will make you live for 100 years ,ut I can promise it will improve the quality of your lifespan, however many years that turns out to be. #healthyaging #centenarian #longevity #nutritionaltherapy #bacterialdiversity #gutmicrobiome #healthygut

This is your reminder to take care of you. Autumn is considered a time of introspection and letting go, in many spiritual traditions. This is the time to give thanks for blessings received, to slow down and take stock. We live in a time of seemingly never ending chaos and uncertainty. Letting the seasons guide us can create a sense of stability and groundedness that may reduce some of the feelings of overwhelm many of us experience when we try to make sense of the world. Prioritising time in nature, really observing and being present in a natural environment reminds us that, no matter what is happening in the world at large, seasons still change, days grow shorter, temperatures drop and leaves fall. There is never a better time for self care than autumn. Nature is slowing down and so should we. Allowing ourselves to rest when possible, getting outside during daylight, eating nourishing foods, reading a book instead of the news and going to bed a bit earlier helps us ease in from one season to another, making the arrival of winter easier to adapt to, for both body and mind. A few things I like to do to feel my best during autumn: -Go for walks, walks and more walks. If you don't do anything else, do this. Walking, especially in a natural surrounding provides exercise, stress relief, mood and sleep support all in one go. -Watch Lord of the Rings - I do this every year. It brings me childlike joy and that is more powerful than any supplement. -Read fictional books - because we all need a break from the real world. -Eat healthy protein in every meal - meat, fish, cheese and eggs. Sufficient protein supports metabolism. helping the body generate heat, it maintains muscle mass and is essential for optimal immune function, as our immune cells are made up of protein. #autumn #autumnhealth #autumnvibes #naturopathy #seasonalhealth #healthyautumn #höst #hösthälsa #slowdown #selfcare #rest #introspection #givethanks #seasonalhealth #seasonalliving #seasonaleating #walking #reading #lotr #eatprotein #healthyprotein #muscle #musclemass #walkforhealth

I'm just back from a check-up with the lovely Emma at @broadstreet_dental. First time for me there, and I was so impressed with how welcoming they are and that they really take the time to listen to your thoughts and concerns. After many years on a vegan/vegetarian diet, low in sufficient minerals and healthy fats. I've had more dental work done that I wish and struggled with bleeding gums for many years. I'm not saying you can't have healthy teeth and gums on a vegan diet, but you definitely have to put the work in, probably supplement, and even consider a genetic test to look at your ability to metabolize certain nutrients like B12, Vitamin A and essential fatty acids to name a few. After many years, I decided it was not the right diet for me, my needs, and my health goals. For the last 3 years, I have worked hard to optimise my diet, and I converted to an omnivore diet, eating plenty of grass-fed beef, game, oily fish, eggs, and fermented dairy. For the last year, I have been focusing a bit extra on my oral health as it's so connected to general health, especially cardiovascular and neurological health. Since Christmas of last year, I started using a sonic toothbrush from @spotlight_oral_care as well as the @lumoral.uk device, and I've made sure to floss every day, at least once. From a nutritional perspective, I've focused on my vitamin D3 and K2, magnesium, and Coq10. I've incorporated oral friendly herbal teas like green tea, peppermint, and ginger, and I've used 100% xylitol chewing gum after eating and cut out most added sugars. Other than this....."There's more?".......I've been very good with not snacking in-between meals and grazing. One year after being told my gums were struggling a bit, I'm so thrilled that I was in the clear today and was told that both teeth and gums were looking good. Now for some tooth and gum friendly lunch. #dentalhealth #oralhealthmatters #oralhealthawareness #dentalcare #healthygums #mineralrich #wholefoods #sugarfree #sonictoothbrush #lumoral #tandhälsa #gumhealth #oralmicrobiome #nutritionalnaturopath #nutritionaltherapy #nutrientdense #nutritionfordentalhealth #xylitol #xylitolgum #omivore #vegan

Ready for another purple week. • purple cauliflower • radicchio • red cabbage • blueberries #anthocyanins #purplefoodchallenge #purplefood #phytochemicals #polyphenols #eatyourmedicine #naturopathicnutritionist #nutritionist #lilamat #näringsterapeut #näringsfysiolog #redcabbage #purplecauliflower #blueberries #raddichio #eatinfullcolour

OK, guys. If you're not already doing this, I'd like you to join me in the purple food challenge (that I just made up). Now, I'm not referring to a bottle of Ribena or purple coloured sweets.... Naturally purple fruit, vegetables, and berries like beetroot, purple carrots, red cabbage, blueberries, grapes blackberries, aubergine, and so on are high in compounds called polyphenols. Different types of polyphenols are found in vegetables, fruit, berries, and legumes. Anthocyanins are a form of polyphenols that are responsible for blue, purple, and red colours in fruits and vegetables. These naturally occurring plant pigments have been found to have health promoting benefits luke: • Regulate blood sugar levels - reducing the risk of type 2 diabetes. • Prevent cognitive decline - reducing the risk of dementia and alzheimers disease. • Heart protective - reducing the risk of coronary heart disease. • Reduce inflammation in the gastrointestinal tract. • Prevent DNA damage from oxidative stress. • Exhibit "anti ageing" effects on the skin • Protect vision and reduce the risk of eye diseases like glaucoma. • Protects the liver - reducing the risk of non alcoholic fatty liver disease. The power of purple is pretty impressive, huh? Now go forth and see how many different purple foods you can incorporate into your diet at least.....ATLEAST, 5 days/week. Gold star to anyone who gets a purple food in every single day for......shall we say 4 weeks? 😃 #purplefoodchallenge #anthocyanins #antioxidants #polyphenols #eatinfullcolour #healthchallenge #eatbetter #purplecarrot #beetroot #blueberries #aubergine #grapes #antiinflammatory #nutritionaltherapy #nutritionalnaturopath @riverford #realfood #godgivenfood

I got this £2 scalp massager a few days ago and have been using it for 10 min every day, usually in the evening before bed. Massaging the scalp is, of course, something you can do just using your hands, but I love this little thing as it has a nice wooden handle, making it comfy to use. I started incorporating scalp massage for increased hair thickness and hair growth. Studies have found that as little as 4 min scalp massage/day, over a period of 6 months led to changes in gene expression in human dermal papilla cells, resulting in thicker hair at the end of the trial period (PMID: 26904154). Research also showed significant hair regrowth in chemotherapy induced alopecia among women with cancer after receiving scalp massage for 15 min, 3 times/day for 3 months (Ghavami, 2020). Scalp massage for 15 and 25 min/day significantly decreased both systolic and diastolic blood pressure in healthy female office workers. This study found a significant decrease in stress hormones like cortisol and noradrenaline when scalp massage was incorporated 2 times/week for 10 weeks (PMID: 2781918). It's early days, so I can't report on any hair thickness just yet, but it's definitely beneficial in switching towards increased parasympathetic activity, promoting relaxation, and calm. Please share your experience with scalp massage or why not join me in this very inexpensive experiment to promote a peaceful mind and a hairy head 😅 #scalpmassage #scalp #selfmassage #bloodpressure #bloodflow #parasympathetic #restandrelax #hairgrowth #hairthickness #alopecia #chemotherapy #mindfulness #relaxation #hairloss #systolic #diastolic #massage #circulation #huvudmassage #hårväxt #hår #hair #tjockthår #headmassage

A mishmash of all the things I felt like eating for dinner. Halloumi cheese with eggs, sweet potato, hummus, radicchio, fennel,tomato, and a piece of rye breads. Also, I had a cup of coffee because I really felt like one. I was recently asked if I, as a nutritional therapist, cook from recipes all the livelong day? ....Eh no.... I am not a chef. My interest in food is from a therapeutic standpoint. My focus is to eat as much nutrient rich, nourishing, and unprocessed food as possible. Don't get me wrong, my father is a chef, and I'm in awe of people who use food as a creative and culinary expression, but personally, I tend to eat a vide variety of vegetables with grass-fed meat, fish or eggs as well as fermented foods like yoghurts, sauerkraut or miso. Depending on the season, I will eat less raw foods in winter and more in summer, and I try to choose produce that is in season as much as possible. I always have sourdough rye bread in the morning with good quality cheese, some green leaves, and seasonal fruit. I've been eating pretty much the same things in rotation for the last 4 years. I sometimes feel we pressure ourselves to constantly make food "new and interesting," especially when we use it to satisfy a need for stimulation rather than using it as nourishing medicine - which it is. We are flooded with ultra processed foods that are high in flavour but low in nutrients. These foods ruin our taste buds, and we end up craving things that don't offer us any physical or psychological benefits. Learning to eat for health doesn't mean you have to cook something new and different every day - you can, of course - but more importantly, it's about learning what foods make you feel good - supports your energy levels,your gut health, your hormones, your mental health and your immunity and eating those foods every day. How you eat them is less important than that you eat them. With time and experience, you'll learn what works for you, and you will start to crave foods that are actually good for you. #nutritionalnaturopath #nutritionaltherapy #nutritionmadesimple #eatrealfood #realfood #sweetpotato #coffeelover #healthyfood #wholefoods #norecipe #nutrientrich

In 2019 I coloured my hair for the last time. Prior to this I had been getting highlights for 8 years and before that I had experimented with different browns and reds. First picture shows my natural hair colour which took about 3 years to get back ( not all Swedes are blonde). Studying naturopathy I realized 2 things. Hair can tell us a lot about our general health. The second point, traditional hair dye is full of toxic chemicals like paraphenylenediamine and lead acetate, that have, according to some studies been associated with an increased risk of autoimmune disease like systemic lupus erythematosus (SLE) and rheumatoid arthritis ( PMID: 26000137). Although there is a lot of conflicting research, some studies saw a potential increase in risk for breast cancers and ovarian cancers with longer-term use of permanent dye and a potential increase in risk of non-Hodgkin's lymphoma when using darker dye (PMID: 32878860). Given the amount of conflicting data, more studies are needed to better understand the risks associated with exposure from long-term use. Today there is a big market for "non toxic" hair dye that are plant based and supposedly free from many of the harsh chemicals of traditional salon brands. I have not gone down that route so I can't really speak on the effectiveness or quality of those products. Personally, I wanted to stop exposing myself to unnecessary toxic exposure. As I was also approaching 40, I was curious to see if I'd started to go grey. I found that my hair colour had become naturally much darker than when I was younger, not surprising as very dark hair can be found both on the Finnish side of my mothers family as well as on my fathers family who come from the Lapland region in northern Sweden. A few grey strands, but today, at 45 I still do not have many, which seems to be a genetic trait also. Being able to observe the texture, colour and quality of my hair has been really useful especially as I enter an age where women tend to notice a loss of hair or change in quality. Would you give up hair colouring for health reasons? Also, if anyone has any experience of alternative hair dyes, please share. #naturalhair #hairdye

Goat milk yoghurt with blueberries, walnuts & cinnamon. Did you know that goat milk outperforms cows milk in both amounts of protein as well as levels of crucial minerals like calcium. Goats milk is also lower in lactose, a naturally occurring sugar in dairy that a lot of people today struggle to digest. Dairy from goats is also high in the sane prebiotic carbohydrates called oligosaccharides, which we find in human breast milk. Fucosylated oligosaccharides found in human breast milk and goats milk have been shown to have potent anti - infection properties, preventing the binding of toxins and pathogens to the gut, preventing inflammation and infection. These oligosaccharides have also been found to enhance the growth of bifidobacteria, a beneficial gut bacteria that is associated with healthy digestion and absorption of nutrients, the production of vitamins like vitamin K as well as immune system regulation - reducing the risk of both low immunity and autoimmunity. Today, you can find a range of goat dairy products in many of the bigger shops, everything from milk to cheese and yoghurt. I find adding some goat's yoghurt into my diet weekly really makes a difference to my gut health, and I'm finding it's easier for me to digest than traditional cow's milk. How about you? Have you ever tried milk, cheese, or yoghurt from goat milk, and if so, how did you like it? #goatsmilk #a2dairy #guthealing #healthyprotein #guthealth #calcium #bifidobacterium #ibd #goat @st_helens_farm #oligosaccharides #breastmilk #infection #inflammation #maghälsa #getmjõlk #nutritionalnaturopath #nutritionaltherapy #nutritionist #getyoghurt #magbakterier #dairy #strongguthealth #microbiome #gutmicrobiome

Pre sauna snack Fesh Figs with Fig & honey cheddar & organic coffee Fresh figs are in season, and they are naturally sweet while being nutrient rich as they contain minerals like calcium, magnesium, phosphorus, iron, zinc & copper as well as vitamins like vitamin C, A & K. Their high fibre content make them a great snack to support balanced blood sugar levels as well as supporting gut health and regular bowel movements. I love figs & cheese together. Such a lovely and satisfying combination 😍 #feeshfigs #figs #fikon #healthysnacks #cheddar #mellanmål #nutritionalnaturopath #nutritionaltherapy #nutritionist #snacks #realfood #organiccoffee #cofffeetime #coffeelover #mineralrich #nutrientrich #nutrientdense #nourishingtraditions #nourishingfood ##näringsterapeut #näringsterapeut #materapi #guthealth #guthealing #gutmotility #bowelmovement

It looks like Skittles, but unlike them, this IS fit for human consumption. We are in peak root vegetable season, and this is a great time to add in those liver & gut health supporting beetroots, carrots, turnips, parsnips, and radishes. Root veggies are full of fibre that promotes healthy digestion by supporting healthy bowel movements, acting as prebiotics to feed our gut flora, and reducing the risk of inflammatory gut conditions. They are also rich in minerals like magnesium, potassium, calcium, zink, copper, and phosphorus, all needed to keep us healthy and our immunity strong during the colder season. Tonight, we made a side salad consisting of: • Grated Beetroot • Sliced Carrots • Chopped Radishes • Pomegranate seeds • Edamame Beans • Apple cider vinegar • Olive oil • Sea salt I find the natural sweetness of a root salad goes really well with a nice piece of grass-fed beef, venison, or boar. It's a great flavour combo, but more importantly, it's nutrient dense real food that is so good for you. Root vegetables are also very affordable, so I can't stress enough how much I love them as functional food to support my health in autumn. Think salads, soups, oven roasts, and stews - these veggies are so versatile. #rootvegetables #rootveggies #rootveggiesalad #autumnfood #liverhealth #liversalad #skittles #autumnvibes🍁 #autumnhealth #prebiotics #gutbacteria #liverpathways #minerals #mineralrich #radishes #edamebeans #fibre #gutmotility #antiinflammatory #magnesium #copper #potassium #zinc #nutritionist #naturopathicnutritionist #realfood #autumnfood #seasonaleating #ancestraleating

The Hearty Food Season is here. #autumnfood #wildboar #rootvegetables #pomegranate #figs #seasonaleating #groundingfood #eatforhealth #wildgame #boar #thyme #seasons #höstmat #höst #foodforautumn #ancestraleating #seasonalproduce

There can be no true health improvements if we don't start by addressing our gut health. I truly believe this. Giving your digestive health some love and attention can transform your well-being and have profound effects on your hormones, your immunity, your weight, and your mental health. How to best support your gut health will depend on your individual needs, and this is why working with a nutritionist can help you find the best approach for you. These are just some of the things that work for me and that I have found keeps my tummy happy and has a knock-on effect on my overall health and happiness. #gutbrainconnection #guthealth #prebiotics #probiotics #plantvariety #guthealth #healthygut #microbiome #stomachacid #maghälsa ##gutmotility #healthyfats #electrolytes #nutritionaltherapy #nutritionalnaturopath #naturopathicnutritionist #guthealing #guthealthmatters ##gutfriendly #nutritionmadesimple #realfood #magbakterier

As autumn grows closer and the long days of summer slowly fade away, many of us feel a mixture of sadness, joy, relief, fatigue, and heaviness. The transition between seasons is a time to pay extra attention to your needs, both physical, mental, and emotional. As temperatures drop, we may find we crave more nourishing foods than during the hotter days of months gone by. September is a month to celebrate the harvest, to enjoy the bounty of apples, pears, root vegetables, and berries. These foods are rich in minerals and vitamins that support our immune systems in preparation for cold and flu season. Good quality grass-fed meats, organic full fat dairy, and pastured eggs supply proteins that our body needs to build itself up for the coming winter. Natures own disease fighters, garlic, ginger, oregano, and mushrooms like shitake make tasty additions to warming soups and stews that replace lighter meals like summer salads and fruit smoothies. My favourite autumn eating tips: • Switch out cold/raw food for warm/cooked • Start adding in some more spices like ginger, black pepper, cinnamon, cayenne & turmeric. • Start sipping on warming herbal teas instead of cold drinks. • Eat more of your greens cooked. •Add garlic to your meals several days/week. • Eat seasonal fruits stewed - apples & pears with a pinch of cinnamon 😋 #autumn #autumnvibes🍁 #seasonaleating #ancestraleating #realfood #rootvegetables #warmingfood #nourishingfood #spices #immunity #höstmat #nutrition #nutritionaltherapy #höst #nutritionalnaturopath #naturopathicnutritionist #stewedapples #autumnsoups #eatseasonal #rotsaker #gingertea #cookedgreens #blackberries #applecrumble #grassfedbeef #oregano #beets #beetroot #eatwholefoods #nourishingtraditions

It's messy but worth it! If you live in the UK you know we are in peak blackberry season. Berries are one of the best, and tastiest foods you can eat to support your health. In an economy of absolute corruption, everything that is good and nourishing seems to be going up in price. Thankfully, God in his infinite love and wisdom, created food for both animals and humans that is free and healthy. I'm not often in the UK for prime blackberry season as I'm usually in Sweden eating wild blueberries by the bucket load 😄 but this year I'm stocking up on blackberries instead. and making sure my freezer is full for the winter. Blackberries are high in compounds called polyphenols. Polyphenols are amazingly beneficial for everything from skin health to cardiovascular, immune and hormone health. Alot of their beneficial properties come as a result of how good they are at supporting our gut health and reducing excess inflammation. They ncrease the abundance of beneficial gut bacteria, such as Bifidobacterium, Lactobacillus, and Akkermansia. Decrease the abundance of pathogenic bacteria, such as Clostridium and Escherichia. Shift the gut microbiota towards a more diverse and balanced community. Anti-Inflammatory Effects Polyphenols have anti-inflammatory properties, which can contribute to their beneficial effects on gut health. They have been shown to: Inhibit the production of pro-inflammatory cytokines, such as TNF-α and IL-6. Reduce oxidative stress and reactive oxygen species (ROS) production. Activate anti-inflammatory pathways, such as the Nrf2 pathway. So get that bucket out and start picking! #blackberry #guthealth #antiinflammatory #freefood #blackberries #polyphenols #gut microbiome #praisegod #björnbär #naturopath #gutbacteria #foraging #abundance #berrypicking #maghälsa

When I work with helping people improve their health and make better choices I start by looking at their current diet and find ways to make healthier swaps. Going from one way of eating to another over night can be hard and frankly, most people will fall back to their old ways as the way we eat is often strongly emotional and habitual. With this in mind I take a "good, better, best" approach. The best choice may be to cut out a food or snack completely, but if this feels like too big of a step I encourage my clients to find a healthier version of the food that they struggle to give up. I know crisps are a favourite snack for many people. One of my big issues with crisps are that they almost always contain sunflower or rapeseed oil. These are oils that tend to be highly processed and excess consumption of sun flower oil and other seed oils is linked with higher rates of obesity, heart disease, dementia, and chronic pain. Occasionally consumption is not an issue but if you start reading labels you will soon notice that sun flower and rape seed oil is present in the majority of processed foods. I just found these Patatas Fritas in @waitrose and with only 3 ingredients and one of them being Extra virgin olive oil, I think these would be a better choice than something like a bag of Doritos, Walkers or a tube of Pringles, all full of inflammatory oils and nasty additives. Now I don't suggest a healthy diet should consist of crisps but when someone is starting to make better choices, this is a better choice combined with eating it in moderation. #healthierchoices #healthyswaps #nutrition #nutritonaltherapy #näringsfysiolog #sannicasio @chipssannicasio #extravirginoliveoil #oliveoil #seedoils #inflammation #sunfloweroil #rapeseedoil #waitrose #bättreval #hälsosammareval #patatasfritas #goodbetterbest #naturopathy #naturopath

I've been lucky enough to not have suffered a bad cold in probably 5-6 years and I've not had the flu in over 15+ years. As we come to the end of August we are about 1-2 months away from the start of flu season. When seasons shift it can make us vulnerable to infections as our body tries to adjust to a change in temperature but also routines. Tuning into what my body needs as the days grow shorter and cooler has always worked well for me. Switching out the salads for more warming foods and also increasing my intake of natural immune supporters like ginger, garlic, thyme, oregano and turmeric is something I do at the start of September, every year. The exact time depends on the weather of course. We may still have a few warm days ahead of us. I've used Medicinal mushrooms every autumn/winter for many years now as they contain some of the most powerful compounds out there, when it comes to supporting immune health. Today there are several high quality mushroom supplements on the market. I've been using @hifasdaterrauk for years as their quality and purity is top notch and, *knock on wood, I've been staying healthy for many winters now. As always, supplements work the very best when paired with a healthy, clean diet, appropriate exercise, healthy sleep and sufficient natural light exposure. All of these factors are essential for a healthy immune response and should always be our main focus, before supplementation. Putting healthy practices into place before flu season starts can be a game changer in terms of staying well or recovering quicker in case of illness. If you find yourself always catching every cold out there come winter a few diet and lifestyle changes may be just what you need. #healthyautumn #autumnwellness #nutritionaltherapy #naturopath #winterflu #coldsandflu #influensa #influenza #herbalmedicine #meducinalmushrooms #seasonalhealth #autumn #autumnvibes🍁 #förkylning

#wildswimming #wales #natureheals #grounding #greetherapy #gardenofeden #riverswimming #summerjoy

Putting together snacks for hubbies outdoor climbing day in Wales. These guys spend 5-6 hours rock-climbing so they need high quality protein and healthy sugars to keep their energy up. • Apples & Cheese - such a good combo of healthy protein and fibre. • Eggs - because they are truly natures multi vitamin • Greek yoghurt with home-made blackcurrant jam a la @wholeistichealth.me and lions mane powder. Snacks can be made into functional foods that support your lifestyle, health goals and everyday health rather than being sources of nasty chemicals, trans fats and refined sugars. Make food work for you and not against you ❤🙏 #outdoorclimbing #rockclimbing #healthysnacks #healthyprotein #healwithfood #healthysugar #protein #nutritionaltherapy #sportsnation #climber #functionalfood #snacking

Going to the mountains should be part of every stress relief prescription.... Can wait to visit this lovely place again. #mountainair #liveoutdoors #mountains #mountainsgandalf #stressrelief #stressreduction #cleanair #freshair #bergterapi #björkliden #abisko #swedishmountains #natureheals #mountain #fjäll #bilbo #Lotr #thehobbit

7 min lunch • Waitrose Peppery Mackerel • Eggs • @lanecottageproduce salad leaves • Mixed chopped organic vegetables • Basil pesto • Unfiltered Extra virgin olive oil Quick & Easy healthy animal protein, plant fibre & phytonutrients and high quality fat. #quicklunch #nutritionaltherapy #nutritious #nutritionmadesimple #simplehealthymeals #nutritionist #hälsosam #pasturedeggs #mackerel #unfilteredoliveoil #pesto #organicveggies #organicfood #organic #organicliving #ekologiskt

My gut support berry bowl of the day. I love yoghurt and I love granola. That said, alot of forms of cereal and granola don't vibe with my gut. I recently tried this @bioandmeuk brand of granola that I found on sale (yay!) at Waitrose. Most granolas out there are full of added sugar and vegetable oils like rapeseed and sunflower oil, which in excess can have a negative effect on our gut health and health in general. The @bioandmeuk uses olive oil instead which was a pleasant surprise. I've also been having the @st_helens_farm goat yoghurt as goat milk is A2 dairy and often much easier to digest than cows dairy, for sensitive tummies. Im no fan of goat based dairy due to the strong flavour but this one is very nice and really mild. Then I add in berries of course, to feed my gut fibre and polyphenols to stimulate growth of beneficial gut bacteria with some added grass-fed collagen to protect my gut lining. All these products (except the collagen and lingonberriy powder) were bought on sale at @waitrose..I find it's worth making a note of my favourite products and then keeping an eye out for when they are at a reduced price which is quite regularly in my experience. Keeping feeding your gut those healing foods and have a lovely Sunday. #gutlove #gutmucrobiome #loveyoyrguts #microbiome #gutbrainhealth #maghälsa #magflora #magbakterier #gutbacteria #polyphenols #granola #goatsyoghurt #goatdairy #berries #getmjölk #a2dairy #collagen #lingonberries #grassfedcollagen #guthealth #healthygut

Health is about so much more than just food. In the past, doctors would recommend their patients visit the seaside to help recover from ailments like respiratory conditions or mental health issues. Do you ever notice how being by the sea calms you down?, almost like a dis-charge of built up tension. Positive electrons in the form of free radicals can build up in our bodies. Direct contact with the sea water, which has a negative charge, can help balance this out. Sea water’s high concentration of minerals and organic chemicals have incredible healing properties that range from improving skin conditions like psoriasis and eczema. reducing allergies, asthma and hayfever, reducing blood pressure, easing muscle and arthritic pain, boosting the release of dopamine and serotonin, enhancing mood and supporting thyroid health by supplying minerals like iodine and zinc. By swimming in the sea or just breathing in sea air you are supporting your health on a multitude of levels. And it's free :) #seawater #ocean #seahealing #healingbythesea #rotsidan #barstahamn #negativeions #sea #bythesea #högakusten #highcoastofsweden #minerals #traceminerals #takethewaters #naturopathy #naturopath #havsluft #seaair #wildswimming #seaswimming

The best summer holiday with my favourite girls. #family #summerinsweden #sisterlove❤️ #niece #summerwithfamily #sweden #familytime #tribe #babyniece #littleniece #familytime #restanddigest #socialconnection

After a week of travel, holiday foods, lot's of Swedish coffee and a busy vacation schedule the tummy is in need of some extra support. Swedish fermented yoghurt with cloudberries, dried apricots pumpkin seeds , banana and puffed spelt to make sure I'm feeding my gut bacteria foods that will support my immunity, my energy levels and gut health during and after my vacation. #vacation #gutsupport #healwithfood #gutmicrobiome #microbiome #maghälsa #constipation #traveltummy #travelgut #semester #semestermage #gutflora #peristalsis #cloudberries #fil #fjällfil #fermented #shortchainfattyacids #magbakterier #nutritionaltherapy #nutritious #prebiotics #probiotics

#holiday #homesweethome #homeland #northerner #swedishlapland #wildberries #wildstrawberries #foraging #swedishsummer #svensksommar

Digestive upset is reported by as many as 1/3 of the UK population, with millions reaching out to their primary care provider due to irritable bowel syndrome (IBS). Living with bloating, chronic constipation, diarrhoea, stomach cramps and acid reflux can be debilitating both physically and mentally. Our digestive system is our gateway to the rest of the body, starting with our mouth and ending with our anus. As food travels down our GI (gastrointestinal) tract the body has to perform a myriad of tasks like the production of digestive enzymes and stomach acid to break down the food and extract the nutrients, produce peristalsis to ensure what we ate is propelled forward through our intestines, the liver and gallbladder has to supply sufficient bile to break down fats and deal with any waste products that the body wants to get rid of. Your digestive system is truly a work of art. So why do so many of us have issues in this area?. It turns out that modern life with its overly processed foods, disconnect with nature, stressful and demanding lifestyles, lack of movement, excess artificial light and high chemical/toxic load is too much to handle for a system that has not changed much since our hunter & gatherer days. The good news is that there are lots of things you can do to feel better that can be supportive of you digestive system and all its daily tasks. If you are already dealing with gut issues that are affecting your quality of life its advised to work with a nutritionist or holistically thinking dietician to make sure you get a targeted plan for your particular concerns. If you are not struggling with any specific complaints I highly recommend you start caring for your amazing digestive system today so you can enjoy the benefits of a healthy gut for years to come. What are those benefits you ask?. When we support our digestive tract we are also supporting our immune system, our hormone balance, our urinary tract, our reproductive system, our oral health, our cardiovascular health and our mental health. If that isn’t a sales argument than I don’t know what is. #guthealth #digestivehealth #oralhealth #gutmicrobiome #maghälsa #stomachacid

With all the advice regarding health out there it is easy to become overwhelmed. If you feel overwhelmed, do less not more. Go out and sit in the sun, walk in the woods, listen to the birds. This is a recipe for wellness that your brain and body understands. #slowdown #calm #reconnect #meadowwalker #rewilding #naturetherapy #natureheals #fearofillness #parasympathetic #breath #overwhelmed #healthstress #healthanxiety #bepresent

Rainy weather won't stop me from enjoying summer berries. #summerberries #blackcurrant #strawberries #organicberries #coconutyogurt #sommarbär #jordgubbar #svartavinbär #guthealth #rainysummer #summer #nutritionaltherapy

Bits & bobs #bitsandbobs #foodie #pasturedeggs #organiccoffee #blackcurrant #goatsyoghurt #goatsmilk #qualityfood #foodshopping #antioxidants #berries #nutritionaltherapy #näringsfysiolog #nutritious #digestivehealth #brainandguthealth #guthealth #cognitivehealth #organicfood

The things I do to honour my God given body & spirit. A lot of little things that make a big difference. #natureheals #naturetherapy #organicveggies #grassfedmeat #eggs #berries #family #relationships #lighttherapy #circadianrhythm #weightlifting #liftheavy #rest #sleep #naturopath #nutritionalsupplements #life #qualityoflife #praisegod #littlethingstheory #blessed #littlethings #nutritionaltherapy

You'll never see me eating a smoothie bowl or chia pudding for breakfast. I'm a bread in the morning person, sourdough rye to be more exact. This doesn't mean that I don't make a point to get fruit and vegetables into my first meal to make sure I'm feeding my gut flora with beneficial plant fibre to support good health and good mood. #breakfast #gutflora #gutmicrobiome #feedgoodbacteria #sourdough #sourdoughrye #organicveggies #organicfood #frukost #pasturedcheese #plantfibre #shortchainfattyacids #scfa #eattherainbow #nutritionaltherapy #nutritious #nutrientdense #grönsaksfibrer #maghälsa #brabakterier

Lunch to sustain me through the day Peppery mackerel with mixed greens, purple radishes, broccoli and sugar snap peas. So good for you, so easy to do. #healthylunch #lunch #mackerel #peppermackerel #oilyfish #greens #radish #sugarsnappeas #wholefoods #nutritionaltherapy #nutritious #liverhealth #guthealth #näringsfysiolog

Happiness = a box of Welsh grass-fed beef & game delivered at your door. Thank you @graigfarmorganics for your amazing craftsmanship #graigfarmorganics #organic #grassfedbeef #supportfarmers #supportlocal #grassfed #gamemeat #venison #boar #wildboar #nutritionist #realfood #healthymeat #meat #farmer #wales #welshbeef #foodie

Saturday retail therapy #retailtherapy #foodshopping #foodformood #foodie #mediterraneandiet #salmon #sourdough #darkchocolate #miso #guthealth #brainfood #nutritionaltherapy #nutritionmadesimple #nutrientdense #nutritious

I rarely eat chicken but who can resist a discount on organic meat off the bone. This is super easy and very tasty. Dip the drumsticks in olive oil with salt, cumin & black pepper. Pop in the oven at 200⁰ for 20 min, then turn the drumsticks and cook for another 20 min. Serve with plenty of fresh vegetables & sweet potato. Nutrient dense real food is the only "diet" you need. #organicchicken #wholefoods #realfood #chicken #nutritionaltherapy #nutrientdense #naturopathicnutriton #ovenroasted #nutritionmadesimple #organicmeat #organic #meatoffthebone #nutrition #kyckling #ekologiskt #eko #ekologiskkyckling #näringsfysiolog

Come Thursday we are usually low on vegetables and fruit, waiting for Fridays @riverford delivery. I always do a mixed salad with whatever is left and today I had that with some avocado & cheese on organic gluten free sourdough made by my friend @wholeistichealth.me , the most amazing bread! Super easy quick lunch containing plenty of plant fibres to support my gut health, protein for my energy levels and healthy fats to support my brain. Just real food, no monkey business. #realfood #vegetablevariety #eattherainbow #plantfibre #shortchainfattyacids #gutmicrobiome #guthealth #microbiome #maghälsa #glutenfree #sourdough #mixedsalad #organicliving #organicfood #organic #foodforlife #foodforhealth #nutritionmadesimple #nutritionmadeeasy #wholefoods

Today we give thanks for the very best of Sweden ❤🇸🇪 #nationaldagen #nationalday #sweden #sverige

One of the things I love about working with nutritional therapy is discovering the many health promoting qualities of food. The fact that naturally occurring compounds in things like herbs and spices can have a profound effect on human health proves to me there is an intelligent/conscious design to the natural world, which we are a part of. Saffron is a spice harvested from the Crocus sativus flower and as a swede it always makes me think of the bright yellow Christmas buns with raisins I would have as a child. An area of fascinating research in regards to Saffron is its potential to reduce symptoms of anxiety and depression and I have used it personally with great results. The flowers active compounds crocin, crocetin, and safranal are thought to be responsible for saffron's anti anxiety properties by balancing neurotransmitters like noradrenaline, dopamine and serotonin and stress hormones like cortisol. These compounds were also found to be neuroprotective and capable of reducing oxidative stress - making them a promising area of research for diseases like Parkinson's and Alzheimer's.. Studies on saffron supplementation in regards to anxiety found: - A greater reduction in separation anxiety in children, compared to placebo. - As effective as some popular antidepressants in treating mild to moderate anxiety -A 33% reduction in anxiety scores after 12 weeks among premenopausal women, compared to 14% in placebo groups. -30mg of saffron for 8 weeks resulted in improved mood and anxiety scores as well as improved heart rate variability in participants 18-54 years old, compared to placebo. -A significant reduction in perceived stress and anxiety among men aged 18-25 after 30 mg of supplementation for 1 month. Saffron has been shown to increase BDNF - brain-derived neurotrophic factor, a protein in the brain that protects neurons/nerve cells, encourages the growth of new neurons and promotes healing of the brain after a traumatic head injury or stroke. Nutritional therapy offers a myriad of tools that can support anxiety reduction so it's always best to work with a practitioner to tailor a plan that works for you.

All of us have probably experienced feelings of unease and worry at several times in our lives. Feeling anxious can be a normal response to a stressful situation but for some people anxiety can be a chronic condition in reaction to common, everyday experiences and situations. This is what is known as ‘Generalised anxiety disorder’ (GAD). GAD is a long-term condition that causes you to feel anxious about a wide range of situations and issues, rather than one specific event. Some of us are more genetically prone towards worrying than others, with a nervous system that is more alert to the possible dangers and threats, whether they be real or imaginary. Other than having a genetic predisposition, on-going anxiety can be caused by thyroid imbalances, natural hormonal transitions as seen in perimenopause/menopause, nervous system dysregulation and compromised digestive function due to excessive use of antibiotics, ultra processed foods and regular alcohol consumption. Several studies have shown that a Western style diet high in refined carbohydrates, junk foods, additives, energy drinks, trans-fats and refined sugar can cause both physiological and psychological changes in the body that drive and worsen anxiety. As anxiety without a specific external cause is a metabolic condition (our body's ability to create energy) as much as a psychological one, we can not fully support a person suffering from GAD without addressing diet. GAD with no apparent cause is not to be confused with anxiety and depression that may be present due to traumatic experiences like bereavement, chronic illness, other diagnosed psychological conditions or exposure to violence and abuse. In these cases it is vital to get the appropriate support for that situation. #generalisedanxiety #anxiety #gad #ångest #mooddisorderawareness #mooddisorders #mood #nervoussystemdysregulation #guthealth #gutbrainconnection #healthymind #bodymind #nervoussystemhealth #hpaaxis #nutritionformentalhealth #calm #magnesium #healthyfats #peaceofmind #phytochemicals #bloodsugar #aminoacids #neurotransmitters #nutritionformood #eatformood #naturopathicmedicine #holistichealth

Sardines ❤ Apple I have a feeling I'll be having this for lunch all summer. Apple and Sardines are such a lovely pair and this salad takes 6 minutes to make. Yes I timed myself 😅 Disease fighting phytochemicals, fibre, essential minerals, healthy fat, healthy protein. A meal that has it all and takes no time to make. Win win win win. #sardines #sardiner #sardinesandapples #sardinesalad #healthyfats #summersalad #healthyprotein #nutritionaltherapy #nutritionmadesimple #fibre #bloodsugarcontrol #omega3 #essentialfattyacids #oilyfish #radish #broccoli #liverhealth #healwithfood #wholefoods #wholefoodfaves #realfood #foodforlife #healthrevolution #näringsfysiolog #naturopath #naturopathicnutriton #sommarsallad #bramat #brainfood

Weekly shop. Keeping it simple but nutrient dense. Supporting liver and gut health with plenty of green leaves, berries, fruit and fermented dairy. Feeding my gut flora with the right foods encourages a microbiome that supports my immune health, my skin health, my mental health and supports healthy weight. #weeklyshop #eealfood #organicveggies #organic #grassfedmeat #wholefoods #guthealth #gutmicrobiome #gutflora #matsmältning #riktigmat #skinhealth #healthyweightloss #weughtmanagement #mentalhealth #gutbrainconnection #gutbrainhealth #mentalhealth #foodformood #hudhälsa #psykiskhälsa #nutrientdense #nutritionaltherapy #nutritionmadesimple #nutritionist

Early morning bare feet grounding, natural light & high protein breakfast. #grounding #electrons #earthconnection #barefeets #barefeetlovers #highproteinmeals #breakfast #naturallight #circadianrhythm #morninglight #naturopath #nutritionaltherapy #morgonljus #barfota #laxmacka #salmon #eggs #eggsinthemorning #ryebread #proteinrik #näringsfysiolog #natureheals

Looking after my friends chickens while she's on holiday. She said she'd pay me in eggs. It's turning out to be the highest paid job I've ever had. #pasturedeggs #freerangechickens #petsitting #chickensitting #realfood #eggs #goodfreinds #payinproduce #paidineggs #truewealth #bartersystem #trading #abundance #countryeggs

Taking a day to just be. No work, no studying, no webinars, no cleaning, no sorting, no figuring out or problem solving. But I still need snacks... Cottage cheese for my blood sugar balancing protein and blueberries for my fibre and antioxidants. Taking a day to deompress is good for our cognitive health - our healthy stress response, to support a stable mood but it also can encourage more creative thought and problem solving ability long-term. Pair this with brain supporting foods full of healthy fats, protein, complex carbohydrates and phytochemical, and you have yourself a good foundation for nervous system health, which encompasses everything from a balanced relationship to stress, better sleep, better memory and concentration and maybe even some peace of mind..... #cognitivehealth #brainhealth #decompress #anxiety #brainfood #nervoussystem #stress #sleep #concentration #focus #bloodsugar #healthysnacks #cottagecheese #blueberries #nutritionaltherapy

The Mountains of Lapland Nothing is as grounding and balancing as nature. Sunlight, flowing bodies of water, mountains, plants and earth sooth the human nervous system and gently move us towards a state of rest and repair. If you feel overwhelmed, over-worked, on edge and stressed you may find that spending a lot of time in nature will help alleviate some of these symptoms and allow for better sleep, more energy, deeper relaxation and a more stable mood. Simple things like sitting under a tree, popping your feet in a stream or lying down in a meadow and watching the clouds can act as a powerful tool for your physical and mental health when done regularly. What is your favourite outdoor place? #lapland #bjorkliden #silverfallet #greentherapy #lappland #mountains #hiking #grounding #flowingwater #outdoors #naturetherapy #nervoussytem #restandrepair #anxiety #burnout #calm #parasympatheticnervoussystem #vikings #northofsweden #nordic #nord #northerner #lifestyle #healthylifestyle #suntherapy

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