What’s the Buzz around Green Tea all about?

Green tea has garnered a lot of attention for its array of health-promoting compounds, including antioxidants like catechins, as well as B vitamins, magnesium, potassium, manganese, caffeine, and the amino acid Theanine. Both green and black tea are derived from the Camellia sinensis plant, but they differ in processing; while black tea is fermented, green tea is made by steaming the fresh leaves to preserve more natural nutrients.

Green Tea Benefits

Research suggests several potential benefits of green tea, such as a modest metabolism boost that may support weight loss, as well as reductions in blood pressure and cholesterol, both of which can benefit heart health. However, while some studies show promise, the evidence isn’t yet robust in these areas.

Regarding cancer prevention, findings are mixed. Certain studies hint at protective effects against lung, breast, and stomach cancers, but many studies have limitations, and the results aren’t statistically strong.

Green Tea’s Impact on Brain Health

Where green tea really stands out is in supporting brain health. Recent studies have highlighted its positive impact on mood, cognitive function, and dementia prevention. Research from 2017 (Edele Mancini et al., PhytoMedicine), 2021 (Keiko Unno et al., Molecules), and 2023 (Peer J.) shows encouraging results in reducing cognitive decline and improving mood.

If brain health is a concern, adding green tea to your routine could be worthwhile—but limit it to no more than 3 cups a day, as excessive amounts can lead to side effects like irritability, acid reflux, palpitations, and insomnia.

A little goes a long way with green tea—sip and enjoy the benefits!

Detox Your Daily Life: A Guide to Reducing Hormone-Disrupting Chemicals for Better Health & Fertility

If you’re trying to conceive, pregnant, managing a hormonal issue (like hypothyroidism, hormonal acne, fibroids, PCOS, endometriosis, or reproductive cancers), or simply interested in protecting your health, this guide is for you. Reducing exposure to endocrine-disrupting chemicals (EDCs) can support reproductive health, hormone balance, and long-term well-being. It can feel overwhelming, but the goal isn’t to panic—it’s about taking manageable steps to reduce your toxic load.

What Are Endocrine-Disrupting Chemicals (EDCs)?

Endocrine-disrupting chemicals can mimic or interfere with your body’s hormones, impacting the thyroid, and reproductive hormones like oestrogen, progesterone, testosterone, and more. These chemicals, such as BPA in plastics and phthalates in scented products, can bind to hormone receptors and trick your body into thinking it’s naturally produced the hormone. For example, a testosterone receptor may react to a “look-alike” phthalate and signal to reduce testosterone production, resulting in lower testosterone levels…. and this is just one way in which EDCs wreak havoc on the system!

EDCs are found everywhere—from plastic food packaging and canned food linings to flame-retardant furniture, non-stick cookware, and personal care products. EDC exposure is linked to various issues, including reduced fertility, lower sperm counts, increased miscarriage rate, smaller genitalia, early menopause and lowered egg quality.

Dr. Shanna Swan, a leading researcher on EDCs, covers these effects in her book Countdown. Her research suggests that sperm counts are dropping by about 1% each year, testosterone levels are declining, and miscarriage rates are on the rise. An example of this is maternal smoking, which has been shown to reduce a male child’s future sperm count by up to 40% due to chemical exposure in the womb. Alarmingly, male exposure to certain toxins, including smoking within the 70-day sperm development window, can also reduce their offspring’s sperm count. Alarmingly, this impacts not only that child, but also their own child’s fertility!

How EDCs Affect Reproductive Health and Beyond

These chemicals have widespread effects on human health and fertility. Studies show that men and women exposed to higher levels of phthalates experience reduced sexual satisfaction, while EDC exposure in animals has caused disordered sexual development, ambiguous genitalia, and even shifts in mating preferences. This has raised questions among scientists, including Dr. Swan, about potential links between EDCs and gender dysphoria or shifts in sexual orientation, though research is still in the early stages.

For individuals undergoing IVF or other forms of assisted reproductive technology (ART), reducing EDC exposure is especially crucial. These chemicals don’t just affect natural conception —they also lower the chances of success with ART treatments.

Tips for Reducing EDC Exposure in Daily Life

You don’t have to overhaul everything at once. Start by swapping out one item at a time, maybe even use Black Friday or holiday wish lists to prioritise your purchases. Here are some practical swaps and changes to start lowering your EDC load. Apps like Yuka or Think Dirty and websites like the EWC - Environmental Working Group allow you to scan or type in products and will give you a rating, and explanation of why things aren’t so good for you.

Food and Cooking

1. Avoid plastics: Plastics labelled with recycling codes 3, 6, and 7 (the number in the little triangle on the bottom of e.g. plastic water bottles) are the most harmful. When you buy food, transfer it to glass, ceramic, metal, or silicone containers.

2. Non-stick cookware: Teflon and other non-stick coatings contain EDCs. Switch to cast iron, which is affordable, heats well, and doesn’t contain harmful chemicals. I love these ones by Green Pan

3. Canned foods: Many cans are lined with BPA, an EDC. Choose produce in glass jars instead, or look for BPA-free cans (though these may contain similar harmful compounds).

4. Utensils: Opt for metal or wood instead of plastic cooking utensils and chopping boards.

5. Foil and cling film: Use glass containers or greaseproof paper instead.

Home and Cleaning Products

1. Furniture: Flame-retardant and scotch guarding chemicals on furniture can release harmful EDCs. If possible, choose products without these treatments or look for brands that prioritise safer materials.

2. Laundry detergent: Choose fragrance-free or low-toxin options, like Faith in Nature products.

3. Dishwasher tablets: Look for eco-friendly or low-chemical alternatives.

4. Surface cleaners: Vinegar or natural cleaners like those from Purdy and Figg are great replacements for harsh, scented cleaning products.

Personal Care Products

1. Period products: Swap conventional pads, tampons, and pantyliners for chemical-free options, like those from Daye, or try menstrual cups or period underwear (be mindful as some may contain chemicals).

2. Deodorant: Opt for natural deodorants that don’t contain harmful chemicals; I recommend the one by Saneux, which is free of parabens and phthalates.

3. Body and hand wash: Faith in Nature offers gentle, natural options.

4. Shampoo: Consider brands like John Masters Organics.

5. Body cream: Weleda products are excellent, especially for sensitive skin. I also love their products for babies and use their nipple balm, nappy rash cream and bath wash for my daughter!

6. Face care: Look for brands with clean ingredient lists, like Soho Skin.

7. Hair oil: Moroccan oil is a popular choice for chemical-free hair care.

8. Suncream: It’s hard to find a good one, I love this one by Mustela for babies which I use on myself and my daughter!

Extras

1. Receipts: Request digital receipts to avoid BPA-laden paper receipts.

2. Reusable coffee cups: Bring your keep cup to avoid disposable coffee cups.

3. Water bottles: Choose glass or stainless steel over plastic, and consider filtered or distilled water at home. This reusable glass water bottle with time markings is toxin-free and helps you drink more water!

4. Organic produce: Buy organic where possible & budget allows, to reduce pesticide exposure.

5. Open food options: Opt for fresh or bulk items to avoid plastic packaging.

The Long-Term Effects of EDCs

EDCs are practically everywhere on Earth, and they’re known to persist in the environment. Some accumulate in body fat, adding to what’s called your “body burden” of toxins. Long-term exposure is linked to early menopause, reduced egg quality, and declining testosterone in men—leading to an increase in younger men seeking testosterone replacement therapy. However, testosterone therapy can also act like an EDC, telling the body it doesn’t need to make its own testosterone, which negatively impacts sperm production…. you can see how the cycle continues!

Start Small, Start Now

Remember, it’s about reducing your exposure bit by bit, not an all-or-nothing approach. Every small change counts toward decreasing your body’s toxic load. By setting reminders, swapping out one product per month, and asking for clean products as gifts, you can make a significant difference in reducing your exposure to EDCs over time.

Good luck!

Soaking, Sprouting, Fermenting – Are They Right for You? Lectins, Oxalates and Phytates: Explained

If you follow a vegan, vegetarian, or primarily plant-based diet, the answer is a resounding YES!

Let’s start with anti-nutrients. These compounds—found in grains, legumes, beans, and nuts—can hinder the body’s absorption of key minerals like zinc, iron, calcium, and magnesium. The main culprits are phytates, oxalates, and lectins. Plants naturally produce these compounds as a form of defence against their environment.

If you suffer from an autoimmune condition, then lectins may bring on a flare-up. If it’s osteoporosis that is bothering you, then oxalates will prevent calcium absorption, lowering bone density further. Lastly, if you are anaemic, then phytates may exacerbate this by preventing iron absorption.

To optimise digestion and nutrient absorption, it’s essential to reduce or eliminate anti-nutrients. Here’s how:

1. Sprouting: Sprouting grains, beans, and legumes is the most effective way to reduce anti-nutrients. Many health food stores now offer pre-sprouted options if you’d prefer the convenience.

2. Soaking: For partial reduction, soak grains, beans, and legumes overnight, then boil grains for 10 minutes and beans/legumes for around 30 minutes. Discard the soaking water before cooking them as desired.

3. Nuts and Seeds: These only need to be soaked overnight. Alternatively, you can buy ‘activated’ nuts and seeds, though they’re often quite pricey.

4. Blanching Vegetables: Some vegetables, especially leafy greens like spinach and kale, are high in oxalates. Blanching them briefly or boiling sturdier vegetables (such as potatoes and carrots) for about 10 minutes before discarding the water helps reduce oxalate content.

5. Fermenting: Fermenting is another fantastic way to enhance nutrient availability. Simply wash, cut, and store vegetables in brine for a few days—an easy and effective method.

With these practices, your digestion will improve, and your body will better absorb nutrients. All it takes is a little extra planning.

The Surprisingly Simple Super-Nutrient: Why Fibre is Essential for Optimal Health

Fibre: The Unsung Hero for Your Health

Fibre may not get the spotlight often, but it’s a true game-changer for your health—and surprisingly easy to add to your diet! Often dismissed as “nature’s laxative,” fibre offers so much more. Beyond aiding digestion, it supports heart health, balances blood sugar, and even plays a role in cancer prevention. If you’re looking for one simple change to boost your well-being, increasing your fibre intake is a fantastic place to start.

Why Fibre Matters

Fibre is the indigestible part of plant foods, found in vegetables, fruits, whole grains, legumes, nuts, and seeds. There are two types—soluble and insoluble—and each brings unique benefits. Fibre nourishes your gut microbiome, a powerful community of bacteria in your gut that impacts everything from digestion to immunity and mental clarity.

Most people think of fibre as something that “keeps you regular,” but that’s just the beginning. Fibre acts as fuel for beneficial gut bacteria, which produce short-chain fatty acids (like butyrate) that protect the gut lining and strengthen immune health.

The Health Benefits of a High-Fibre Diet

Research shows that a high-fibre diet can reduce risks of heart disease, colorectal cancer, type 2 diabetes, and even lower all-cause mortality. Fibre-rich diets support blood pressure, cholesterol, and metabolic balance, and fibre’s ability to slow glucose absorption is especially helpful for those managing PCOS or blood sugar issues.

How Much Fibre Do You Need?

Aim for at least 25-30 grams of fibre per day (the UK recommends 30 grams), but many people fall short, with average intake often only half of this. Try to include a variety of whole foods—vegetables, fruits, legumes, whole grains, and nuts—to reach this target naturally. If you’re starting with a low-fibre diet, go slow: increase your fibre intake gradually to avoid digestive discomfort, and be sure to drink plenty of water. Without enough water, fibre can actually have the opposite effect and make you more constipated. Slowly increase the amount each day to let your body adjust.

Types of Fibre and Why Variety Matters

Different fibres have different roles. Insoluble fibre, found in whole grains and vegetables, supports bowel health and lowers cancer risk. Soluble fibre, in oats and beans, helps balance blood sugar and cholesterol. Legume-based fibre is particularly effective for managing blood sugar, while cereal fibres keep the bowels regular. Aim for a variety of fibre sources to enjoy the full spectrum of benefits.

Easy Ways to Boost Your Fibre

Here are some simple ways to increase your fibre intake:

1. Start with Breakfast: Choose oats or wholegrain cereals with fruit. And as I often say (and Traditional Chinese Medicine agrees with me!), don’t skip breakfast—it’s the perfect time to get in extra fibre.

2. Add More Veggies: Fill half your plate with colourful veggies like sweet potatoes, leafy greens, and cruciferous varieties.

3. Snack on Nuts and Seeds: Almonds, chia, and flax are fibre-rich and add healthy fats.

4. Choose Whole Grains: Swap out refined grains for options like brown rice, quinoa, and whole-wheat bread.

5. Add Legumes to Meals: Lentils, chickpeas, and beans are high in fibre and easy to add to soups, salads, and mains.

Ready to Transform Your Gut Health?

Fibre may not be the trendiest nutrient, but it’s a foundation for lasting health. From digestion and immunity to metabolic support, fibre brings powerful benefits. If you’re managing digestive issues, PCOS, or other health concerns, personalised guidance can make all the difference. At Vale of Health, we offer 1-1 nutrition and acupuncture sessions tailored to support your unique health needs. Reach out to explore how we can work together, or BOOK HERE

For even more insights into the power of fibre, I loved reading Fibre Fueled by Dr. Will Bulsiewicz—a must-read on gut health and how to transform your well-being through simple dietary changes.

Fibre Content in Common Foods

• Fruits:

• Apple (medium, with skin): 4.4g

• Banana (medium): 3.1g

• Orange (medium): 3.1g

• Pear (medium, with skin): 5.5g

• Raspberries (1 cup): 8g

• Vegetables:

• Carrot (1 medium): 1.7g

• Broccoli (1 cup, cooked): 5.1g

• Sweet Potato (1 medium, with skin): 3.8g

• Spinach (1 cup, cooked): 4.3g

• Brussels Sprouts (1 cup, cooked): 4g

• Whole Grains:

• Rolled Oats (1 cup, cooked): 4g

• Brown Rice (1 cup, cooked): 3.5g

• Quinoa (1 cup, cooked): 5g

• Whole Wheat Pasta (1 cup, cooked): 6g

• Barley (1 cup, cooked): 6g

• Legumes:

• Lentils (1 cup, cooked): 15.6g

• Black Beans (1 cup, cooked): 15g

• Chickpeas (1 cup, cooked): 12.5g

• Kidney Beans (1 cup, cooked): 13.6g

• Nuts and Seeds:

• Almonds (1 oz/23 nuts): 3.5g

• Chia Seeds (2 tablespoons): 10g

• Flaxseeds (2 tablespoons): 5.6g

• Sunflower Seeds (1 oz): 3g

Fibre-Rich Meal and Snack Ideas

Breakfast Ideas

• Oatmeal with chia seeds, berries, and a sprinkle of almonds (7-10g)

• Wholegrain toast with avocado and a side of fruit like an apple or pear (7g)

• Smoothie with spinach, berries, banana, flaxseeds, and almond milk (6-8g)

Lunch Ideas

• Chickpea and vegetable salad with mixed greens, carrots, cucumbers, tomatoes, and quinoa (10-12g)

• Lentil soup with plenty of veggies like carrots, celery, and spinach, paired with wholegrain crackers (12-15g)

• Wholegrain wrap filled with hummus, mixed greens, shredded carrots, and bell peppers (8-10g)

Dinner Ideas

• Stir-fried vegetables and tofu served with brown rice and a side salad with leafy greens and seeds (10-12g)

• Vegetable chili made with beans (black beans, kidney beans) and served with brown rice or quinoa (15-18g)

• Wholegrain pasta with a tomato and vegetable sauce, and a side of steamed broccoli (10-12g)

Snack Ideas

• Apple or pear with almond butter (5-6g)

• Greek yogurt with chia seeds and raspberries (7-8g)

• Hummus with raw veggies (carrot sticks, bell peppers) (4-6g)

• Trail mix with almonds, sunflower seeds, and dried fruit (6-7g)

Sample Day with 30g of Fibre

Breakfast: Oatmeal with chia seeds, a handful of raspberries, and a sprinkle of sliced almonds (10g)

Total: 10g

Lunch: Lentil and vegetable soup with a side of wholegrain crackers (12g)

Total: 22g

Snack: Apple with almond butter (5g)

Total: 27g

Dinner: Stir-fried vegetables (broccoli, bell peppers, carrots) and tofu with a side of brown rice (8g)

Total: 35g

This sample day not only meets but slightly exceeds the 30-gram recommendation, giving flexibility for smaller portions or adjustments based on preference. The key to hitting fibre targets is variety, so mixing up your meals with different types of fibre-rich foods keeps things both balanced and enjoyable.

If you’d like tailored advice on meeting fibre goals, or if you’re managing digestive concerns or a condition like Type 2 Diabetes or PCOS, reach out for a personalised nutrition session with us at Vale of Health!

The Complete Guide to Cooking Oils: What to Use and What to Avoid

Choosing the right oils can have a big impact on your health, especially when managing conditions like PCOS, endometriosis, fertility, and even inflammation-related issues such as stress, sleep quality, and hormonal balance. Here’s a comprehensive look at which oils to prioritise, which to avoid, and why organic extra virgin olive oil is the standout choice.

1. Extra Virgin Olive Oil: The Gold Standard

Organic extra virgin olive oil (EVOO) is not only versatile in the kitchen, but it’s also rich in health benefits. Cold-pressed and minimally processed, EVOO retains high levels of antioxidants and polyphenols, which combat inflammation and support heart health.

A key component of extra virgin olive oil is oleic acid, a monounsaturated fat that comprises the majority of its fatty acid content. Oleic acid has been shown to lower LDL (bad) cholesterol while raising HDL (good) cholesterol, contributing to better heart health. Studies, including the renowned PREDIMED study, have shown that high consumption of EVOO can reduce heart attack and stroke risk by up to 30%.

Why Extra Virgin Over Regular Olive Oil?

Unlike regular olive oil, which undergoes heat and chemical processing, extra virgin olive oil preserves its antioxidants and polyphenols, maximising health benefits. Choose organic, extra virgin whenever possible for the highest quality and nutrition.

2. Flaxseed Oil: Omega-3-Rich, But Don’t Heat It

Flaxseed oil is an excellent source of alpha-linolenic acid, a type of omega-3 that can help counteract the high levels of omega-6 in the typical Western diet. Omega-6 can be problematic because, when consumed in excess, it can be broken down in the body into arachidonic acid, a pro-inflammatory compound that can contribute to chronic inflammation. However, flaxseed oil should be used unheated—perfect for salad dressings or drizzling over cooked foods—as it oxidises and loses its beneficial properties when exposed to heat.

3. Coconut Oil: Use Sparingly for High-Heat Cooking

Coconut oil has a high concentration of saturated fats, making it a stable option for occasional high-heat cooking. However, due to its saturated fat content, it’s best to use coconut oil sparingly to avoid raising LDL cholesterol, which over time may increase the risk of heart disease.

4. Sunflower Oil: Best Avoided, Especially for Cooking

While sunflower oil contains some vitamin E, it is high in omega-6 fatty acids, which are already overabundant in most Western diets. When sunflower oil is heated, it rapidly oxidises, producing harmful free radicals that increase inflammation. Excessive omega-6 intake, along with the breakdown into arachidonic acid, contributes to pro-inflammatory effects that can disrupt hormonal balance and worsen cardiovascular health.

5. Palm Oil: Environmental and Health Drawbacks

Palm oil, often used in processed foods due to its low cost and stability, is high in saturated fats and often undergoes reheating and reuse in the food industry. This repeated heating produces harmful compounds linked to inflammation, type 2 diabetes, atherosclerosis, and cognitive decline. Given its environmental impact and health drawbacks, palm oil is best avoided.

6. Butter and Margarine: Understanding Their Roles

While not an oil, it’s worth mentioning butter due to its high smoke point and its suitability for cooking at moderate temperatures. Butter, rich in natural fats, can be a good option when used in moderation. However, margarine—a highly processed product often containing trans fats—is best avoided, as trans fats have been linked to inflammation, heart disease, and other health risks.

A Note on Heating and Reusing Oils

Heating any oil beyond its smoke point causes it to break down and produce toxic compounds, making it “rancid.” Rancid oils not only lose their nutritional value but can also contribute to health issues, including type 2 diabetes, atherosclerosis, and cognitive degeneration. For health and flavour, avoid reusing or reheating oils, and be mindful of the smoke points for each type.

Key Takeaway: Stick with Organic Extra Virgin Olive Oil

For daily use, organic extra virgin olive oil is an excellent choice due to its rich oleic acid content, antioxidants, and heart-healthy profile. Adding flaxseed oil in small amounts is a great way to increase omega-3 intake, counterbalancing omega-6. Avoid oils high in omega-6, especially when cooking, as well as highly processed oils like margarine and palm oil.

Choosing the right oils and using them wisely is a small but impactful way to support your health, hormone balance, and overall well-being.

Manuka Honey

Should we have manuka honey every day? The answer is a definite YES.

This ‘liquid gold’ as it’s sometimes called, has multiple benefits attributed to its antibacterial and anti-inflammatory properties.

• Manuka honey helps improve gut health, and digestive and urinary issues, and some report immediate relief with acid reflux.

• It also helps prevent tooth decay and gingivitis;

• it treats wounds, burns, colds and coughs.

• Even with cold sores, it provides a protective layer, reducing healing time and discomfort.

• The medicinal use of honey goes back thousands of years, but recently, Manuka honey gained evidence that it might be useful against several cancers, especially breast and liver cancers, thanks to its anti-tumour potential. This benefit is highlighted in the recent WDDTY November issue. The article also talks about its positive effect on brain health, including Alzheimer’s and various eye conditions!

So I ask you: is there anything that Manuka can’t help???  The answer seems a definite NO.

Just be careful with pollen allergies and diabetics due to its high sugar levels. Also not recommended for infants under 1, as it may have some germs from production! 

Hormonal Acne

Struggling with Hormonal Acne? Let’s Clear it from Within

Being a teen with acne is hard enough, but facing it as an adult can feel disheartening and knock your confidence. The endless cycle of trying out the latest cream or facial only to see little improvement is frustrating and expensive. At Vale of Health, we’re here to help you address the root cause of hormonal acne – from within – using nutrition, lifestyle adjustments, and, if desired, acupuncture.

While topical treatments can help, lasting clear skin comes from addressing the hormonal imbalances, supporting detox pathways, and lowering inflammation in your body. This approach is what we offer in our consultations, helping you build a healthier foundation so you can confidently face the world – makeup-free.

What is Hormonal Acne?

Hormonal acne often appears as painful, cystic spots around the jawline, chin, and mouth, typically worsening around your period. It’s driven by imbalances, such as excess "bad" oestrogen or elevated androgens like testosterone, common in conditions like PCOS. Clearing hormonal acne starts with detoxifying these hormones, supporting your liver, and managing inflammation.

Nutrition Tips to Help Clear Hormonal Acne

1. Balance Blood Sugar

Balancing blood sugar is the foundation to our protocols, a stable blood sugar helps calm your skin, improves sleep, and reduces mood swings. Make each meal a mix of complex carbs, protein, healthy fats, and fibre. Never skip breakfast!

• Example Breakfast: Porridge with nuts, seeds, and berries, or eggs with avocado and spinach on sourdough toast.

2. Add Phytoestrogenic Foods

Phytoestrogens help regulate oestrogen. Include:

• Lentils, chickpeas, tempeh, and natto: Tempeh, miso and natto are great fermented sources so add beneficial probiotics.

• Brassica Veggies: Broccoli, kale, cauliflower, and sprouts support oestrogen detoxification.

• Flax Seeds: Two teaspoons of organic, milled flax seeds daily support hormone balance and provide fibre and healthy fats.

3. Reduce Inflammation with Antioxidants

A colourful diet full of polyphenols and antioxidants helps reduce inflammation.

• Spices: Add turmeric and ginger daily, and combine turmeric with black pepper and healthy fats to enhance absorption.

• Green Tea: A single cup daily has calming and anti-inflammatory effects, helping reduce acne.

• Avoid: Dairy and gluten, which often worsen acne by increasing inflammation.

4. Herbal Teas for Detoxification

Support your liver with teas like dandelion, fennel, liquorice, nettle, and peppermint, all of which encourage detoxification and hormone balance.

5. Prioritise Organic Choices

Organic foods, especially animal products, reduce exposure to pesticides and hormones that can disrupt your own hormone balance.

6. Fibre, Fibre, Fibre!

Fibre plays a key role in hormone regulation and detoxification. It bulks up your stools, ensuring regular bowel movements that help your body eliminate excess hormones. Constipation prevents proper clearance of these hormones, causing them to recirculate in the body – which can worsen acne. Incorporate:

• Wholegrains, beans, and lentils: Rich in fibre, B vitamins, and magnesium, these foods are ideal for hormone support.

7. Probiotic Foods

Fermented foods like sauerkraut, kimchi, and kefir balance your gut microbiota, which in turn can help improve acne.

8. Hydration

Drink at least 2.5 litres of water daily – hydration is essential for reducing inflammation, supporting detox, and keeping skin hydrated.

9. Avoid Caffeine, Alcohol, Fizzy Drinks, Refined Sugar, Fried & Processed foods: 

Limit caffeine, alcohol, sugary drinks, fried foods, and highly processed foods, which all fuel inflammation and gut dysbiosis and worsen acne.

10. Ditch ‘Bad’ Fats

Switch to organic extra virgin olive oil for healthy fats, and avoid margarine and processed oils that can worsen inflammation and hormone balance.

The Chinese Medicine Perspective

In Traditional Chinese Medicine, red, inflamed acne suggests “heat” and “dampness.” To balance this, avoid spicy and heating foods (like chilli and cumin) and opt for cooling herbs like mint and parsley. Fried food, Dairy and gluten are also considered damp-inducing, so reducing these can help alleviate acne.

Lifestyle Tips

Limit Endocrine Disruptors

Minimise exposure to BPA, certain plastics, and conventional cosmetics, which can contribute to hormone disruption. Apps like ‘Think Dirty’ or ‘Yuka’ help you find safer cosmetics.

Manage Stress

Stress increases inflammation, gut imbalances, and hormone disruption, all of which impact acne. To manage stress:

• Relaxation Techniques: Meditation, mindfulness, and nature walks all help lower cortisol.

• Magnesium Baths: Epsom or magnesium salt baths with lavender can ease tension and support sleep.

• Morning Light Exposure: Natural light exposure helps regulate cortisol and melatonin, supporting sleep and hormone balance.

Get Acupuncture

Acupuncture is the perfect all in treatment for problem skin. it helps balance your hormones, restores digestive issues/dysbiosis, decreases unwanted inflammation and helps clear that damp & heat from the body, all improving your skin. At Vale of Health we also utilise LED light therapy which is antimicrobial and antiseptic. We are trained in facial cosmetic acupuncture, so can also target any acne scarring that might be present!

With guidance and targeted nutrition and acupuncture sessions, hormonal acne can absolutely be managed. If you’re ready to take a lasting approach, reach out to book a 1-1 consultation. At Vale of Health, we’re here to support your journey to clear, confident skin.

Managing Inflammation: A Holistic Approach

Inflammation is a natural, beneficial process, such as when swelling occurs after twisting your ankle to promote healing. However, chronic inflammation can harm the body, leading to numerous health issues.

Nutrition to Fight Inflammation

When starting a new diet, focus on adding beneficial foods first, which helps reduce cravings for unhealthy options. Key elements include:

• Blood Sugar Regulation: Balanced meals combining complex carbohydrates, plant-based proteins, and healthy fats help stabilise blood sugar, reducing inflammation and improving mood.

• Anti-Inflammatory Foods: Incorporate ginger, turmeric (with black pepper), leafy greens, oily fish, and nuts. These foods contain essential nutrients like omega-3s, magnesium, and antioxidants, all of which reduce inflammation. Aim for colourful vegetables and herbs such as oregano and rosemary.

• Hydrate Properly: Being dehydrated worsens inflammation dramatically!

• Consume pre and probiotics and FIBRE! Probiotics found in kefir, yoghurt, and fermented foods like sauerkraut, kimchi, kombucha, tempeh, miso, and natto, support gut health, which is closely linked to mental health. Including these foods can help balance your gut microbiota, easing inflammation and improving any anxiety or depression. Prebiotics, including fibre-rich foods like dandelion greens, radish, onions, garlic, leeks, beans, oats, bananas, berries, asparagus, and whole grains, feed the beneficial bacteria in your gut, enhancing the positive effects of probiotics. 

• Avoid inflammatory foods, drinks and toxins: Smoking, alcohol, processed foods, artificial flavourings and sweeteners all worsen inflammation. Avoid processed vegetable oils like rapeseed and sunflower oil, when heated and processed these turn very inflammatory! Stick to Extra Virgin Olive Oil!

Vitamin D and Sunlight

Vitamin D is crucial for regulating inflammation. In the UK, where sunlight is limited, supplementing with vitamin D is essential, especially in the colder months.

Stress and Inflammation

Chronic stress elevates cortisol levels, which increases inflammation in the body. To manage stress, improve sleep and reduce inflammation:

• Mindful Practices: Yoga, meditation, and deep breathing can help.

• Regular Exercise: Walking, resistance training, and nature exposure are great for mental and physical health.

• Acupuncture: Acupuncture is an excellent tool for reducing inflammation and stress.

Book an acupuncture session here

By adding these habits to your routine, you can manage inflammation naturally, improving your physical and mental well-being.

Improving Sleep Naturally: Tips from a Naturopathic Nutritionist

Struggling with sleep? You're not alone. Many people face challenges with sleep quality, but there are natural ways to improve your rest. Let’s dive into some simple yet effective lifestyle changes, dietary habits, and supplements to help you sleep better.

1. The Science of Melatonin and Cortisol

Melatonin and cortisol are key regulators of your sleep-wake cycle. Melatonin is your body’s natural sleep hormone, and it also acts as a powerful antioxidant, cleaning up harmful free radicals during the night. Cortisol, often referred to as the "stress hormone" as levels rise when we are very stressed, is a naturally occurring substance in our bodies. We all have cortisol in our systems, and when it’s properly regulated, it’s a useful and important contributor to your sleep-wake cycles. Cortisol naturally peaks in the morning to help you wake up and stimulates your appetite for breakfast. Levels then should decrease over the day to almost nothing during the night to allow you to fall and stay asleep. Cortisol and melatonin work together - when cortisol is high melatonin is low and vice versa. If cortisol remains too high due to extra stress on the system, melatonin cannot rise in the nigh as it should, and your sleep will be disrupted.

Open your blinds first thing in the morning to get exposure to natural light. This signals your body to suppress melatonin and increase cortisol, helping you feel more awake and energised. This morning light exposure also improves insulin regulation, which helps manage weight, supports mental health and leads to better quality sleep. In the evening, keeping lights dim and reducing screen time allows melatonin to naturally rise and prepare your body for sleep.

2. Prioritise Your Circadian Rhythm

Our circadian rhythm plays a major role in sleep quality. By eating your largest meal early in the day (between 8-10am), you align with your body’s natural insulin sensitivity, which is highest in the morning. As the day progresses, cortisol levels drop, and your stomach’s ability to stretch becomes more sensitive, signalling you to eat less at night. This helps with digestion and avoids the common mistake of eating large, late meals that disrupt sleep.

3. Foods That Support Better Sleep

Diet plays a significant role in sleep quality. Incorporating foods rich in magnesium, such as leafy greens, nuts, seeds, and whole grains, can help relax muscles and nerves, promoting restful sleep. Tryptophan, found in foods like turkey, eggs, and dairy, helps boost melatonin production. Make sure to pair these tryptophan rich foods with some complex carbohydrates as these are needed to help the tryptophan to cross the blood brain barrier, where it can be converted into serotonin. Avoid refined sugars and caffeine close to bedtime, as they can cause blood sugar spikes and disrupt your ability to fall asleep.

Drinking herbal teas in the evening, such as chamomile, peppermint, or lemon balm, can promote relaxation and ease digestion, preparing your body for sleep. These herbal teas, unlike caffeinated beverages, calm your nervous system and support a deeper, more restorative sleep.

4. Supplements to Consider

While diet should always come first, certain supplements can aid sleep, especially if stress or anxiety is keeping you awake. Magnesium would be the number 1 supplement as it helps relax the muscles and mind and reduces stress before bed, all improving sleep quality.

Be cautious with melatonin supplements, though. They may offer short-term help for jet lag or shift work, but relying on them regularly can interfere with your body’s natural melatonin production. Focus instead on creating the right environment and lifestyle to encourage your body to produce melatonin naturally.

5. Sleep Hygiene and Relaxation

Creating a conducive sleep environment is essential for improving sleep quality. Follow these tips for good sleep hygiene:

• Dim your lights and reduce screen time 2 hours before bed.

• Keep your room cool and very dark, as light exposure suppresses melatonin and disrupts sleep.

• Establish a regular sleep schedule, going to bed at the same time each night, ideally between 10-11pm, and waking up between 6-7am.

• Exposure to Natural light first thing in the morning.

Incorporating relaxation techniques like acupuncture, meditation, deep breathing, and warm baths can also help lower cortisol levels and prepare your mind and body for sleep. These practices calm your nervous system and help counteract the effects of stress, which is often a major culprit behind sleepless nights.

Improving sleep naturally is all about understanding your body’s rhythms and supporting them through diet, lifestyle, and sleep hygiene. From getting morning sunlight and eating according to your circadian rhythm, to supplementing mindfully and creating a restful sleep environment, these tips will help you achieve deeper, more restorative sleep.

What is L-Theanine and Should You Be Taking It?

L-Theanine is a calming amino acid found in green and black tea. Known for reducing anxiety and promoting relaxation, it also supports healthy blood pressure. However, instead of reaching for supplements, it’s often better to source L-Theanine from tea. Nature pairs nutrients together for a reason, and the compounds in tea help with absorption.

Tea also has digestive benefits, helping with flatulence, cooling the body, and aiding with conditions like diarrhoea and IBD. Oolong tea, with less caffeine, can be a great evening option.

Why You Should Drink Tea Over Supplements

While supplements have grown in popularity, it’s important to be cautious, especially with newer trends. Tea offers a natural, synergistic way to consume L-Theanine alongside other beneficial compounds that nature provides, offering holistic support. It’s always good to consider whole foods first.

L-Theanine’s Additional Health Benefits

In addition to its calming effects, L-Theanine can also aid digestion, and applying tea leaves to cold sores can help alleviate herpes outbreaks. Drinking tea with meals can reduce the fats from rich dishes and support digestion, offering cooling and diuretic benefits.

Instead of relying on supplements, enjoy the time-tested benefits of tea for a calming, natural boost of L-Theanine. Drink black or green tea for its array of digestive and soothing effects, or opt for oolong tea in the evening for a lower caffeine option.

Understanding Lectins and How to Reduce Them in Legumes, Pulses, Nuts, and Seeds

Lectins are natural chemicals found in legumes, nuts, seeds, and starchy carbs like rice or potatoes. While they act as a defence mechanism for plants, lectins can trigger immune reactions in some people, especially those with autoimmune conditions like IBD. Fortunately, soaking these foods helps remove lectins, making them easier to digest.

Soaking Legumes and Pulses

Soaking legumes is key to reducing lectins. After soaking for 8-12 hours, gently shake them to remove their skins containing most of the lectins. Rinse them thoroughly until the water runs clear, and during cooking, skim off the scum that forms on top—this further helps reduce lectin content. Here is an Instagram reel that I made showing how to properly prepare lentils. The same principles can be used for all legumes (chickpeas, beans etc!)

Storing and Soaking Nuts and Seeds

Nuts and seeds also contain lectins and benefit from soaking. They should be stored in the freezer to preserve freshness, but soak them to neutralise lectins before consuming. The soaking time depends on the fat content:

• Almonds, hazelnuts, pistachios: Soak for 8-9 hours

• Brazil nuts, pecans, walnuts: Soak for 3-4 hours

• Cashews, macadamias, pine nuts: Soak for 2 hours

After soaking, nuts and seeds are easier to digest, and rinsing them well helps remove lectins, just like with legumes.

Proper Storage of Nuts and Seeds

Nuts and seeds should be kept in the freezer, not at room temperature, to avoid oxidation of their healthy fats. If you want to snack, you can take a handful out and they’ll defrost in minutes. Soaking before eating helps make the nutrients more bioavailable and reduces lectins.

Soaking legumes, nuts, seeds, and starchy foods is crucial for reducing lectins, making these nutrient-rich foods easier to digest. Proper storage, rinsing, and cooking further enhance the safety and health benefits of these plant-based staples, particularly for individuals with sensitivities or autoimmune conditions.

The Benefits of Naturopathic Nutrition for Endometriosis

Endometriosis affects millions, often causing chronic pain and infertility. Naturopathic nutrition, alongside lifestyle changes, can help manage symptoms naturally. By regulating blood sugar, reducing inflammation, and balancing hormones, this holistic approach addresses root causes and alleviates discomfort.

Blood Sugar Regulation for Hormonal Balance

Maintaining stable blood sugar levels is crucial for managing endometriosis symptoms like mood swings, fatigue, and inflammation. A balanced meal should include:

• Complex carbs: Whole grains, quinoa, brown rice

• Protein: Plant-based sources like lentils and chickpeas

• Healthy fats: Avocado, nuts, seeds, and oily fish

• Fibre: Legumes, pulses, vegetables like onions and leeks

• Probiotic foods: Kimchi, sauerkraut, kefir

Balancing meals this way not only stabilises blood sugar but also enhances energy and reduces cravings, contributing to better overall health. Herbs like cinnamon can further support blood sugar control, helping to ease symptoms associated with hormonal imbalances.

Cruciferous Vegetables for Hormone Detoxification

Cruciferous vegetables like broccoli, kale, Brussels sprouts, and cabbage should be consumed daily to help detoxify oestrogen, a hormone that exacerbates endometriosis. These vegetables support liver function and are rich in fibre, promoting regular bowel movements, which is essential for eliminating excess hormones.

Anti-inflammatory and Phytoestrogenic Foods

Anti-inflammatory foods such as turmeric, ginger, flax seeds, and omega-3-rich foods like salmon and chia seeds can reduce inflammation, a key factor in endometriosis pain. Additionally, phytoestrogenic foods such as flax seeds, lentils, and chickpeas help modulate oestrogen levels, which is crucial for managing the hormonal component of endometriosis.

Gut Health and Hormonal Balance

Gut health plays an essential role in hormone regulation. Probiotic-rich foods (e.g., miso, kefir) support a healthy gut, helping reduce inflammation and supporting digestion. Consuming prebiotics (such as onions, leeks, and pulses) alongside probiotics helps maintain a healthy balance of gut bacteria, which can reduce endometriosis symptoms.

Hydration and Detoxification

Staying hydrated is vital for supporting the body’s detoxification processes, particularly for hormone metabolism. Aim for at least 2.5 litres of water daily, and incorporate detoxifying foods like parsley, coriander, beetroot, and seaweed into your diet to assist liver and hormone detoxification.

Acupuncture for Endometriosis

Along with dietary changes, acupuncture is an effective treatment for managing endometriosis symptoms. Regular acupuncture sessions can reduce inflammation and pain by improving blood flow and regulating the body's energy, or Qi. Many women report significant relief from pelvic pain, menstrual cramps, and even digestive discomfort with acupuncture.

Lifestyle Modifications for Symptom Management

Managing stress through mindfulness, meditation, and moderate exercise is essential for alleviating endometriosis symptoms. Regular yoga, acupuncture, and relaxation techniques help lower cortisol levels, reducing inflammation and promoting hormonal balance. Additionally, prioritising sleep and creating a restful evening routine can improve overall well-being and help manage pain.

Avoiding Inflammatory Foods and Toxins

To reduce inflammation, it’s important to avoid alcohol, refined sugars, fried foods, and processed meats, which can worsen endometriosis symptoms. Opt for organic, hormone-free produce where possible, particularly when consuming animal products, to avoid endocrine disruptors. It’s also recommended to reduce exposure to environmental toxins like BPA by using glass or stainless steel containers for food storage.

Supplement Recommendations

• Omega-3 fatty acids: Reduce inflammation

• Magnesium: Supports relaxation and pain relief

• Vitamin D + K2: Supports hormone balance and immune function

• Probiotics: Support gut health and hormone regulation

Conclusion

A combination of naturopathic nutrition, acupuncture, and lifestyle adjustments offers a holistic approach to managing endometriosis symptoms. By focusing on blood sugar regulation, anti-inflammatory foods, and hormone balance, women with endometriosis can experience significant relief and improved fertility outcomes. This approach targets the root causes, helping to alleviate pain and support long-term health.

Gut Health and Acupuncture: A Holistic Approach to IBS

These days, it seems like everyone has Irritable Bowel Syndrome (IBS). IBS is an umbrella term used by Western medicine to describe symptoms like gas, bloating, abdominal pain, diarrhea, constipation, or alternating between the two when there is no clear cause. Western medicine often lumps these symptoms together without a specific treatment, leaving patients frustrated.

While IBS is incredibly common, it’s important to distinguish it from Inflammatory Bowel Disease (IBD), which includes more serious conditions like Crohn's disease and ulcerative colitis. IBD involves inflammation of the intestines, while IBS does not—so treatment approaches differ greatly.

At Vale of Health, we take a Traditional Chinese Medicine (TCM) approach to gut health, which often provides more effective solutions for treating IBS symptoms. Let’s explore how acupuncture and naturopathic nutrition can help restore balance to your digestive system.

Why Is IBS So Common Today?

A major reason why IBS is so prevalent, especially in the West, lies in our modern diets. In TCM, IBS is often linked to Spleen Qi Deficiency, which refers to an imbalance in the spleen’s ability to process and distribute nutrients properly. This isn’t the spleen we learned about in biology class; in TCM, the spleen is responsible for digestion, energy production (Qi), and even making blood.

A weak spleen often leads to issues like loose stools, fatigue, and digestive discomfort—key symptoms of IBS. The main culprit? Dampness in the body, which is caused by consuming too many cold, damp-inducing foods like:

• Alcohol (especially beer and wine)

• Dairy products

• Gluten

• Fried and oily foods

• Processed white carbs (bread, pasta, rice)

• Sugary foods and drinks

Our cold, damp environment—like here in London—can further weaken the spleen, exacerbating digestive issues. If you’ve ever felt bloated or had diarrhea after a night of drinking or eating gluten-heavy meals, this might be a sign of Spleen Qi Deficiency.

How Acupuncture Supports Gut Health

Acupuncture, a core practice of TCM, can be incredibly effective for improving digestion and treating IBS. Here’s how:

• Regulating Digestive Function: Acupuncture stimulates specific points on the body to restore balance, helping normalize digestion and reducing symptoms like bloating, gas, and diarrhea.

• Strengthening the Spleen: By targeting the meridians associated with the spleen, acupuncture helps to improve Spleen Qi, reducing dampness and strengthening the body’s overall digestive capacity.

• Reducing Inflammation: Chronic inflammation can often trigger IBS symptoms. Acupuncture promotes the body’s anti-inflammatory responses, soothing the gut lining and aiding in healing.

• Stress Reduction: Stress is a major trigger for IBS flare-ups. Acupuncture helps calm the nervous system, reducing the impact of stress on the gut.

Naturopathic Nutrition for IBS Relief

While acupuncture helps on a physical and energetic level, diet plays an equally crucial role in managing IBS. In TCM, we focus on strengthening the spleen and avoiding foods that cause dampness. Here are some dietary changes to consider:

1. Warm, Cooked Foods: The spleen thrives on warmth. Cold, raw foods weaken the spleen, so it’s essential to include hot meals like soups, stews, and slow-cooked dishes. Even water should be consumed at room temperature, not straight from the fridge.

2. Spleen-Strengthening Foods: Incorporate foods like sweet potatoes, squash, oats, bone broth, and warming spices such as cinnamon, ginger, and garlic to support digestive health. These foods help nourish the spleen and improve energy levels.

3. Avoid Damp-Causing Foods: Cut back on damp-inducing foods like alcohol, sugar, gluten, dairy, and fried or processed items. These foods increase dampness in the body, further weakening the spleen and contributing to IBS symptoms.

4. Mindful Eating: Avoid overwhelming your digestive system by eating smaller, more frequent meals and chewing your food thoroughly. This helps the spleen process nutrients more efficiently, leading to better digestion.

How TCM Treats IBS-D (Diarrhea)

If your IBS leans more toward diarrhoea (IBS-D), this is often a sign of a seriously weak spleen. In addition to the general guidelines above, consider focusing on more specific treatments:

• Warming spices like ginger (powdered ginger may be better than fresh for some people).

• Slow-cooked breakfasts such as porridge or congee made with oats or brown rice.

• Avoiding cold and raw foods at all costs.

In TCM, diarrhoea is linked to the spleen’s inability to hold things up—hence the loose stools. Strengthening the spleen through warming, nourishing foods and acupuncture can help address the root cause.

Taking a Holistic Approach

Western medicine often leaves IBS sufferers to “figure it out” by identifying triggers and avoiding them. But at Vale of Health, we offer a more comprehensive approach. By combining acupuncture and naturopathic nutrition, we aim to treat both the symptoms and root causes of IBS, providing long-term relief and improved overall health.

Remember, good health starts in the gut. If you’re tired of managing IBS symptoms without seeing real improvement, book a consultation today and discover how TCM and holistic treatments can help restore your gut health.

Holistic Strategies for Managing Inflammatory Bowel Disease (IBD)

Inflammatory Bowel Disease (IBD) is a complex autoimmune condition that can be severely debilitating. It encompasses two primary types: Crohn's Disease (CD) and Ulcerative Colitis (UC). While both conditions result from an overly aggressive immune response that damages the gut mucosal lining, they differ significantly in their symptoms and the areas they affect.

In this article, we'll explore holistic strategies, including dietary changes, acupuncture, and lifestyle modifications, to help manage IBD symptoms effectively. It's important to note that these are broad suggestions; a personalised approach tailored to your unique circumstances and triggers will yield the best results. Many doctors disagree or do not know that diet can make a difference, but countless individuals with IBD have experienced significant improvements through dietary changes. At Vale of Health, we have great success working with clients with IBD, creating a personalised, tailored plan just for you.

Understanding IBD

IBD is often confused with Irritable Bowel Syndrome (IBS), but it is important to understand that IBD is an autoimmune condition characterised by chronic inflammation of the gastrointestinal tract. Symptoms may include urgent bowel movements, diarrhoea, rectal bleeding, and abdominal pain, often leading to complications such as weight loss and nutritional deficiencies, including a notable risk of Vitamin B12 deficiency, especially in Crohn's Disease.

The exact causes of IBD remain unclear; however, they likely involve a combination of genetic predisposition, immune system dysfunction, and environmental triggers. Key environmental factors include smoking, alcohol consumption, certain medications (like NSAIDs and antibiotics), and infections. Diagnosis typically involves blood tests measuring inflammation markers, such as C-reactive protein (CRP), which can indicate high levels of inflammation (often seen at 500-600+ in IBD patients).

Acupuncture: A Complementary Approach

Acupuncture can be a valuable adjunct to traditional IBD treatments. Research has shown that acupuncture is beneficial for managing flare-ups, preventing future episodes, and alleviating associated symptoms like abdominal pain and anxiety. Additionally, acupuncture can help reduce stress, which is both a contributing factor and a consequence of living with IBD. By promoting relaxation and improving overall well-being, acupuncture addresses the mind-body connection crucial for managing chronic conditions.

 

At Vale Health, we offer acupuncture sessions tailored to your needs. Book a session with us today to experience how acupuncture can support your journey to better health.

Dietary Recommendations for IBD Management

Diet plays a pivotal role in managing IBD. Here are key nutritional strategies that can support your gut health:

1. Eat a Hot, Cooked Breakfast: Starting your day with a warm breakfast, such as porridge with nuts and berries or scrambled eggs on sourdough toast, can help balance cortisol levels and improve digestion. This practice supports your digestive system, hormonal balance and detoxification processes.

2. Focus on Well-Cooked, Hot Foods: Incorporate nourishing soups, stews, and broths. These foods are easier to digest and can help soothe an inflamed gut. Cooking food well can help break down complex structures, making nutrients more bioavailable.

3. Incorporate Anti-Inflammatory Foods:

• Polyphenols and Antioxidants: Aim for a variety of colourful vegetables daily. These nutrients are crucial for lowering inflammation and enhancing mental well-being. A diverse intake of these foods supports the health of the gut microbiome and helps combat oxidative stress.

• Spices: Use ginger and turmeric regularly. Combining turmeric with black pepper and healthy fats like olive oil enhances the absorption of curcumin, the active compound in turmeric, which has powerful anti-inflammatory properties.

4. Include Probiotic Foods: Interestingly, stool tests of IBD patients show a marked reduction in gut microbiota diversity, which is crucial for maintaining gut health. A healthy microbiome has a diverse array of beneficial bacteria. Those with IBD however, often exhibit an overgrowth of pathogenic bacteria like E. coli and a deficiency of Short-Chain Fatty Acid (SCFA)-producing bacteria. SCFAs, particularly butyrate, play a vital role in gut health by nourishing gut cells and maintaining the integrity of the gut lining. Without sufficient SCFAs, the gut barrier weakens, allowing toxins to enter the bloodstream and contribute to systemic inflammation. Fermented foods such as kimchi, sauerkraut, and kefir can help balance your gut microbiome. Probiotics contribute to the diversity of gut bacteria, which is essential for gut health. However, be cautious with probiotics if you are on immunosuppressants or during active flare-ups.

5. Bone Broth: This nutrient-rich broth contains collagen and glutamine, both of which are essential for healing the gut lining. Making it from organic meat, chicken, or fish maximises its nutrient content.

6. Stay Hydrated: Aim to drink at least 2.5 litres of water daily. Proper hydration is vital for overall health and can help alleviate symptoms, as dehydration can exacerbate IBD symptoms.

7. Avoid Inflammatory Foods: Limit caffeine, alcohol, fizzy drinks, refined sugars, and processed foods, which can exacerbate symptoms. Instead, opt for whole grains, nuts, seeds, and plenty of fruits and vegetables rich in fibre and nutrients.

Specific Foods for Colitis

• Green Juices: Focus on vegetable-based juices, ideally cooked rather than raw, to help lower inflammation. Adding berries can provide additional antioxidants.

• Pomegranates: Rich in ellagitannins, pomegranates inhibit the growth of pathogenic bacteria and promote the growth of beneficial gut bacteria. Punicic acid in pomegranate seed oil also decreases intestinal inflammation.

• Aloe Vera: Known for its anti-inflammatory properties, aloe vera can assist in gut healing. Ensure it’s not pasteurised and check for formulations without laxative effects.

Supplements for Long-Term Management

In addition to dietary changes, certain supplements can be beneficial for the long-term treatment and maintenance of IBD:

• Probiotics: Regular use of high-quality probiotics can help restore and maintain a healthy gut microbiome, which is crucial for managing IBD symptoms.

• Vitamin D: Essential for immune function and gut health, Vitamin D has been linked to improved IBD outcomes. Many people in the UK are deficient, especially during the winter months, so consider supplementation with Vitamin D3 alongside K2.

• Omega-3 Fatty Acids: Found in fatty fish and algae, omega-3s are known for their anti-inflammatory properties. If you follow a vegan diet, consider algae-based omega-3 supplements for optimal benefits.

Lifestyle Adjustments

1. Improve Sleep Hygiene: Prioritise a regular sleep schedule and create a calming environment to promote restorative sleep, essential for managing IBD. Poor sleep can exacerbate inflammation and impact gut health.

2. Manage Stress: Incorporate relaxation techniques like meditation, deep breathing, and acupuncture to help lower cortisol levels, which can trigger flare-ups. Chronic stress can lead to increased inflammation and gut permeability.

3. Exercise Mindfully: Engage in moderate exercise like yoga or walking, which can help reduce stress and improve digestive function. Regular physical activity has been shown to enhance gut motility and overall health.

4. Eat Mindfully: Focus on the way you eat as well as what you eat. Chew your food thoroughly, avoid distractions during meals, and maintain regular eating times. Mindful eating can enhance digestion and nutrient absorption.

Managing IBD requires a multifaceted approach that includes dietary changes, lifestyle adjustments, and possibly complementary therapies like acupuncture. At Vale of Health, we are committed to helping you create a personalised plan that addresses your unique needs. Book a session with us today to explore how our acupuncture and nutrition services can support your health journey. Remember, these strategies are just starting points; a tailored approach is key to achieving the best results. Together, we can work towards managing your IBD and improving your quality of life.

Well, it’s official. Summer is Over. Here’s how to NOT get sick this Autumn.

With this rain, it's impossible not to feel the seasonal shift. Sore throats, stuffy noses, & stiff necks are everywhere. Here's how to give our immune systems the care and support they need to get us through this autumn.

Avoid inflammatory foods like refined sugar, heated vegetable oils, dairy, gluten, and processed foods, which can lower your immune defences. Instead, opt for a variety of colourful fruits and vegetables daily. Dark leafy greens, berries, and root vegetables are packed with antioxidants and nutrients that help your immune system work at its best.

Special mention foods include ginger, turmeric, echinacea and oregano for their incredible anti-inflammatory properties! Incorporating these into your meals or teas can give you an extra boost. Oregano supplements can be an amazing helper if you feel like a sore throat is brewing.

Manuka Honey is another cold-weather must-have. With both antibacterial and antiviral properties, it's fantastic for preventing and treating colds or the flu. Add it to warm teas or take a spoonful when you feel something coming on.

Omega-3 Fatty Acids: Oily fish like salmon, mackerel, and sardines are rich in omega-3, a potent antioxidant and anti-inflammatory agent. If fish isn't on your menu, an omega-3 supplement can offer similar benefits.

Hydrate with at least 2 litres of room temperature water daily. 

Cold food and drinks can weaken your digestive system, so avoid cold and raw foods like salads, sushi, and smoothies, which can slow down digestion during cooler months. Now is the time for warming, nourishing foods like bone broth, soups, and slow-cooked casseroles helping you digest and absorb nutrients more efficiently and keeping you warm.

Vitamin D: As the days get shorter and we lose hours of sunshine, our natural vitamin D levels drop. Consider adding a vitamin D supplement to your routine. This powerful vitamin is key in strengthening the immune system and keeping those colds away.

Vitamin C and Zinc: Whether from food or supplements, increasing your intake is crucial for warding off sickness. Some foods rich in these nutrients include citrus fruits, bell peppers, broccoli, spinach, pumpkin seeds, and lentils. If you're not getting enough from your diet, a supplement can help.

Keep Your Neck and Shoulders Warm: According to Traditional Chinese Medicine, TCM, cold, windy and damp weather can penetrate via the neck, shoulders, and upper back causing us to catch colds and flu or even stiff necks and sore shoulders. So, bundle up in a cosy scarf, don't go out with wet hair and avoid exposing these areas to the elements!

This is the perfect time to take advantage of traditional therapies like acupuncture and cupping, which can treat an ongoing cold, flu, stiff neck, or bolster your immune system and leave you relaxed and calm when you feel that early tingle of sickness.

For those who are pregnant or looking to avoid over-the-counter medicines, these natural methods can help alleviate symptoms and speed recovery. It's a gentle, safe way to help your body feel its best.

✨ 

Before Winter fully sneaks up on us with its freezing winds and busy schedules, take some time for self-care. Strengthening your immune system now will keep you healthy and energised as the season progresses. Book your nutrition or acupuncture session today and give your body the 

extra support it needs!

Let's stay warm, healthy, and cosy this autumn. 🍂

 

Managing PCOS with Nutrition and Acupuncture: A Holistic Approach

Polycystic Ovary Syndrome (PCOS) affects millions of women globally, leading to symptoms like irregular periods, weight gain, hormonal imbalance, and even infertility. Fortunately, a holistic approach combining acupuncture and PCOS-specific nutrition can help manage these symptoms effectively. Here’s how!

 

Acupuncture Support for PCOS

Acupuncture has been shown to restore hormonal balance, improve ovulation, and regulate insulin levels, which are critical for women managing PCOS. The therapy enhances blood flow to the reproductive organs and reduces inflammation, which is key to PCOS symptom relief. Acupuncture also helps lower cortisol levels and reduce stress, both of which can worsen PCOS symptoms and interfere with fertility.

 

Dietary Changes for PCOS

For women with PCOS, nutrition plays a pivotal role in controlling symptoms, especially since insulin resistance and inflammation are common concerns and often a root cause of PCOS. Here’s how different foods can make a significant difference in your health:

 

                  1.             Low-Glycaemic Index (GI) Carbohydrates: Choosing low-GI foods like wholegrains, quinoa, sweet potatoes, and legumes can help stabilise blood sugar, essential for managing insulin resistance, a hallmark of PCOS. Balanced blood sugar levels also help reduce sugar cravings and keep your energy consistent throughout the day.

                  2.             Anti-Inflammatory Foods: Omega-3-rich foods like salmon, ginger, turmeric, flax seeds and extra virgin olive oil have powerful anti-inflammatory properties. Since inflammation can worsen and be the root cause of PCOS symptoms, regularly consuming these foods can help reduce bloating, menstrual pain, and hormonal imbalances.

                  3.             Fibre-rich foods: such as broccoli, lentils, and flaxseeds, help slow the release of sugar into the bloodstream, improving insulin sensitivity and aiding in weight management—an important goal for many women with PCOS. Fibre also supports digestive health by bulking the stools and regulating bowel movements, which is linked to better hormonal regulation.

                  4.             Magnesium-rich foods: Spinach, pumpkin seeds, and dark chocolate are excellent sources of magnesium, a key mineral that helps regulate insulin, improve mood, and support menstrual health. Magnesium also helps reduce cramps and PMS symptoms, making it a must-have for women with hormonal imbalances.

                  5.             Probiotic Foods for Gut Health: Gut health is crucial for hormonal balance, and probiotics found in yoghurt, kimchi, and sauerkraut can support digestion and reduce inflammation. A healthy gut microbiome can help regulate hormones like oestrogen and testosterone, which are often imbalanced in women with PCOS.

                 

Acupuncture & Nutrition: The Perfect Partnership for PCOS

Combining acupuncture with a well-balanced diet can lead to better long-term outcomes for women with PCOS. Acupuncture addresses the root cause of hormonal imbalances by improving your body’s natural rhythms, whilst a PCOS-friendly diet ensures you’re supporting your body with the nutrients it needs to function optimally. Together, they can help reduce symptoms like irregular periods, acne, and infertility, whilst also supporting weight loss and improving overall well-being.

 

Are you ready to take control of your PCOS? Book a consultation with us today to discover how personalized acupuncture treatments and a tailored nutrition plan can help you manage your symptoms and improve your quality of life. Together, we’ll create a pathway to better health and well-being. Book your session now!

Acupuncture and Nutrition for Endometriosis: A Holistic Approach

Endometriosis is a chronic condition that affects many women, causing painful periods, fatigue, digestive issues, and fertility challenges. While conventional treatments focus on pain management and hormone regulation, acupuncture and dietary changes offer natural, effective alternatives to support healing and symptom relief.

 How Acupuncture Supports Endometriosis

Acupuncture can be a powerful tool in managing endometriosis by addressing both pain and inflammation, two major symptoms of the condition. By stimulating specific points in the body, acupuncture helps to:

- Regulate Hormones: Acupuncture promotes hormonal balance by enhancing the function of the hypothalamic-pituitary-ovarian axis. This balance can help alleviate irregular cycles and reduce the intensity of painful periods.

- Reduce Inflammation: Chronic inflammation is often linked to the development and severity of endometriosis. Acupuncture helps promote circulation and reduce systemic inflammation, which can help relieve pain and discomfort associated with endometriosis.

- Improve Blood Flow: Poor blood flow to the reproductive organs can exacerbate endometrial pain. Acupuncture increases blood flow to the pelvic area, which aids in reducing congestion, promoting healing, and relieving pain.

- Alleviate Stress: Stress can worsen endometriosis symptoms by impacting hormonal regulation. Acupuncture is highly effective at calming the nervous system and reducing cortisol levels, which helps to relieve stress and anxiety that can accompany chronic pain conditions.

 

Nutritional Support for Endometriosis

In addition to acupuncture, ensuring proper nutrition is crucial in managing endometriosis symptoms. Certain foods and nutrients can help reduce inflammation, balance hormones, and support overall health.

- Anti-inflammatory Foods: A diet rich in anti-inflammatory foods, such as leafy greens, ginger, turmeric and berries, can help lower inflammation associated with endometriosis. Omega-3 fatty acids found in foods like fatty fish (mackerel, salmon etc), flaxseeds and walnuts are particularly beneficial in reducing unwanted inflammation.

- Phytoestrogens: These are plant-based compounds that modulate oestrogen. Women with endometriosis, typically have excess oestrogen which phytoestrogens help to reduce. Examples of phytoestrogens include flaxseeds, soy, miso, chickpeas and lentils. Incorporating these foods into your diet can support hormone balance, reduce inflammation, and alleviate endometriosis symptoms.

- Fibre-Rich Foods: Fibre helps regulate oestrogen levels by promoting efficient digestion and the removal of excess oestrogen from the body. Incorporating a variety of colourful fruits, vegetables, whole grains, and legumes can support hormone balance and reduce bloating or digestive issues, which are common in women with endometriosis.

- Magnesium: Found in leafy greens, nuts, seeds, and avocados, magnesium is a natural muscle relaxant that can help ease the painful cramping associated with endometriosis.

- Vitamin D: Research has shown that women with endometriosis often have lower levels of vitamin D. Ensuring adequate vitamin D from sun exposure, a small amount from foods like sun-soaked mushrooms and salmon, or supplements, can help modulate immune response and reduce inflammation.

 

No two women experience endometriosis in the same way, which is why a personalised approach to acupuncture and nutrition is essential. The above list is by no means exhaustive, and by addressing your unique symptoms and hormonal profile, we can develop a holistic plan that works for you. Whether your goal is to fall pregnant, decrease your cancer risk, or just symptom relief, a combined approach of acupuncture treatments with tailored dietary adjustments helps tackle endometriosis from multiple angles. You will not only feel relief from your symptoms but also find your sleep, digestion, energy, mental health and overall well-being improve.

 

Book Your Personalised Session Today

At Vale of Health, we offer bespoke acupuncture and nutrition sessions designed to support women with endometriosis. By addressing the root causes and tailoring treatments to your needs, we can help you manage your symptoms and reach your goals naturally and effectively. Book your session today and start your journey towards better hormonal balance, reduced pain, and improved fertility.

Holistic Health for Male Fertility: Boosting Sperm Health Naturally

When it comes to fertility, male reproductive health is just as important as female fertility. The quality of sperm—its motility, count, and morphology—plays a key role in conception. Diet, acupuncture and lifestyle changes have a profound impact on sperm health.

Dietary Patterns for Sperm Health

A diet rich in whole, unprocessed foods is key to male fertility. Focus on plant-based foods, lean proteins, and healthy fats, while avoiding trans fats and excessive sugar, which can negatively impact sperm quality. The Mediterranean diet, rich in fruits, vegetables, whole grains, and healthy fats like olive oil, improves sperm parameters. Eat a variety of colourful fruits and veggies daily to get all the different antioxidants into your diet.  

Key Nutrients for Male Fertility

To improve sperm production and quality, it’s essential to incorporate specific nutrients into your diet:

1. Zinc: Known for boosting testosterone levels and sperm count, zinc is found in foods like lean meats, nuts, seeds, and legumes. A zinc deficiency has been linked to reduced fertility and poor sperm quality.

2. Vitamin C: This potent antioxidant helps protect sperm from oxidative stress, a common cause of male infertility. Vitamin C-rich foods like citrus fruits, berries, and leafy greens can reduce sperm DNA damage and improve sperm health.

3. Selenium: An essential mineral for sperm motility, selenium also protects against oxidative damage. Foods like Brazil nuts, eggs, and whole grains are rich in selenium and are important for reproductive health.

4. Omega-3 Fatty Acids: Found in oily fish such as salmon and mackerel, omega-3s are critical for sperm membrane fluidity, which improves sperm motility and morphology. Omega-3s also reduce inflammation, which can impact fertility.

5. Folate: Folate (or folic acid) is vital for DNA synthesis and cell division in sperm production. Foods like spinach, broccoli, and beans are excellent sources of folate.

6. Vitamin E: Another powerful antioxidant, vitamin E helps protect sperm from oxidative stress and supports motility. Nuts, seeds, and plant oils are high in this nutrient.

Be cautious about obtaining the above nutrients from whole foods, rather than opting for lots of different supplements. Research shows that taking too many synthetic antioxidants can have a detrimental effect on sperm health!

 

Acupuncture and Male Fertility

Acupuncture is a powerful tool in improving male fertility. It promotes blood flow to the reproductive organs, enhances sperm quality, and helps balance hormones. Acupuncture also reduces stress by regulating the nervous system and lowering cortisol levels. Studies show that regular sessions can increase sperm count, improve motility, and support healthier sperm morphology by addressing underlying health factors like anxiety, sleep issues, and digestion.

 

Lifestyle Habits and Sperm Health

Aside from nutrition and acupuncture, lifestyle habits impact sperm quality. Smoking, excessive alcohol consumption, and drug use can significantly lower sperm count and motility, as well as cause DNA damage to sperm cells. High levels of stress, exposure to environmental toxins (such as pesticides and heavy metals), and sedentary behaviour also negatively affect fertility. Ensuring regular exercise, reducing exposure to toxins, and maintaining a healthy weight are essential for supporting optimal sperm health.

Temperature plays a significant role in sperm production. The testes need to be slightly cooler than the rest of the body for optimal sperm production. Frequent exposure to heat—such as placing a laptop on your lap for extended periods or spending time in saunas and hot tubs—can raise the temperature of the testes, impairing sperm production and reducing sperm count. Avoiding these habits can help protect sperm health and improve fertility outcomes.

Poor sleep, stress, and digestive issues can all affect your fertility and sperm health. At Vale of Health, we take a holistic approach, offering personalised acupuncture and nutrition sessions designed to help you function optimally as a whole person. By supporting better sleep, boosting energy levels, reducing stress and anxiety, and improving digestion, we can help make you feel your best while optimising your reproductive health.

We specialise in tailoring nutrition plans to meet the unique fertility needs of each client. By incorporating nutrient-dense foods and avoiding harmful dietary habits, we can help optimise sperm health and boost your chances of conception.

If you want to improve your fertility, now’s the time to book a personalised nutrition, acupuncture or fertility coaching consultation at Vale of Health. Our expert team will create a research-backed plan that’s right for you, ensuring your body is functioning at its best, helping to support not only fertility but also a balanced, healthy lifestyle.

The Impact of Stress on Fertility: Acupuncture and Nutrition Solutions

Stress is a major factor impacting fertility for both men and women. When the body is under chronic stress, it produces cortisol, which disrupts reproductive hormones such as oestrogen, progesterone, and testosterone. This can lead to issues such as irregular cycles, poor egg quality, and reduced sperm count, making conception more difficult. Addressing stress is key to improving fertility, and acupuncture and nutrition offer proven solutions.

The Effects of Stress on Fertility

Stress triggers the release of cortisol, which, when present in excess, can interfere with ovulation in women and reduce sperm quality and count in men. Stress also disrupts the hypothalamic-pituitary-adrenal (HPA) axis, affecting many hormones, bodily functions and various systems, including reproduction. Over time, chronic stress can lead to inflammation, immune dysfunction, and further hormonal imbalances, making it even harder to conceive.

How Acupuncture Supports Fertility

Acupuncture, a practice rooted in Traditional Chinese Medicine (TCM), works to reduce stress and improve reproductive health. Fine needles used, targeting specific acupuncture points help lower cortisol levels, promote relaxation, and increase blood flow to the reproductive organs. Enhanced blood flow improves ovarian function, strengthens the uterine lining, and boosts sperm quality. Whilst it may sound crazy that having needles inserted into your body helps relax you, it really does. Regular acupuncture sessions have been shown to regulate hormones and reduce the effects of stress on the reproductive system, increasing the likelihood of conception.

Scientific studies also suggest that acupuncture can increase the success rates of fertility treatments such as IVF by up to 32%, by increasing blood flow to the uterus, helping to thicken the uterine lining, reducing stress and supporting overall hormonal balance.

Nutritional Solutions to Combat Stress and Support Fertility

Nutrition plays a vital role in managing stress and improving fertility. Prolonged stress depletes the body of critical nutrients like magnesium, zinc, and B vitamins, all essential for hormone production, ovulation, and sperm health. Diets rich in anti-inflammatory and stress-reducing nutrients can help rebalance the body and optimise fertility.

Magnesium, found in leafy greens, nuts, and seeds helps regulate cortisol levels and support adrenal health. Omega-3 fatty acids from oily fish such as salmon reduce inflammation and support cell function, essential for fertility. Foods rich in B vitamins—such as whole grains, beans, and fortified cereals—support the nervous system, helping to stabilise moods and regulate the body’s response to stress. Additionally, antioxidants from fruits and vegetables help reduce oxidative stress, which can damage eggs and sperm.

At Vale of Health, we emphasise a balanced, nutrient-dense diet tailored to your unique fertility needs. By focusing on whole foods and reducing processed foods, sugar, and caffeine, you can create a nourishing environment that supports both stress management and reproductive health.

We know that each fertility journey is different. Our personalised acupuncture and nutrition plans are designed to meet your individual needs, reduce stress, and improve your chances of conceiving naturally or through assisted reproduction.

Take the Next Step in Your Fertility Journey

Stress doesn’t have to stand in the way of starting your family. Book a personalised acupuncture and nutrition session today at Vale of Health, either in person at one of our London locations (Queens Park NW6 or Hampstead NW3), or via video call anywhere in the world. Get ready to start your journey towards improved fertility and emotional balance!

Tackling Tendinitis or any inflammatory condition

As a qualified nutritionist and acupuncturist, I’m tackling a flare-up of tendinitis (aka tennis elbow). If you have any condition ending in -itis, it means inflammation. Here are my top 5 recovery tips:

1. Boosting Anti-Inflammatory Foods: Incorporating turmeric (with fats and black pepper to enhance absorption), ginger, olives, extra virgin olive oil (rich in oleocanthal), avocado, green tea (high in catechins), berries (loaded with antioxidants), and nuts.

2. Increasing Omega-3 Fatty Acids: Eating more oily fish like wild salmon, mackerel, and sardines (high in EPA and DHA), flaxseeds, chia seeds, and walnuts. I also love the omega-3 supplement by @barebiology, which supports heart health and reduces inflammation.

3. Avoiding Inflammatory Foods: Steering clear of processed foods, refined grains/sugars, alcohol, gluten (temporarily to reduce gut inflammation), eggs, red meat, and dairy. These foods can promote the production of pro-inflammatory cytokines.

4. Watching Oil Quality: Avoiding poor-quality oils like vegetable and rapeseed oil, which can be high in omega-6 fatty acids that promote inflammation. Stick to organic extra virgin olive oil, stored properly to maintain its beneficial properties.

5. Regular Acupuncture and Cupping:Keeping the area warm to enhance blood flow and reduce inflammation. Acupuncture releases endorphins and boosts circulation, while cupping helps detoxify and relieve muscle tension. No ice baths or cold compresses, as cold can slow the healing process.

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