Our Favourite UPF Free Breakfast Brands

In a world where convenience often trumps the nutritional benefits of food, finding breakfast options that are both quick and healthy can be a minefield of misinformation and confusion. 

Ultra-processed foods, often laden with refined sugars, seed oils, additives and preservatives have sadly become the norm these days in UK supermarkets with brands using savvy packaging and marketing to make them seem healthy. 

Thankfully there is a growing movement of brands (including ourselves!) who are disrupting the supermarket shelves to bring higher quality choices with transparent ingredients you can trust. 

Our favourite UPF free brands prioritise natural, wholefoods ingredients that taste delicious and are packed with natural goodness. Opting for a wholefood and nourishing breakfast can help set a positive tone for our health and overall wellbeing. Join us as we share our favourite paleo approved breakfast brands that can help you get off to the best start this Summer!

Best Plant-Based Milks - Plenish Nut M*lks

These delicious nut milks are made with just 3 ingredients: water, nuts and salt and are perfect paired with our granolas for breakfast or as a snack. They contain no added sugars, refined seed oils, emulsifies or gums that are commonly found within store bought nut milks. Make sure you shake them really well before pouring into your bowl or cup!

Best Kefir - Biotiful Kefir Original

Kefir is packed with good bacteria that is essential for our gut health and is packed with protein that helps keep us fuller for longer. Always opt for the natural, unflavoured kefir as the flavoured varieties can contain added sugars, artificial sweeteners and natural flavourings. We love the original kefir from Biotiful that contains just cows milk & live cultures to keep your gut microbiome happy!

Best Yoghurt - Fage Total Greek Yoghurt

A classic Greek yoghurt that has stood the test of time, Fage is made with only milk and live active yoghurt cultures. It comes in 3 fat varieties: 0%, 2% and 5% and contains no added sugar whilst being rich in protein. We love to top Fage with a generous sprinkle of our grain-free granolas to add a boost of plant points, fibre and healthy fats!

Best Collagen - Ancient & Brave True Collagen

Known as the best daily ritual for whole body health, collagen is an important protein in the body that contributes to skin, cartilage and bone health. We love Ancient & Brave’s True Collagen that provides easily digestible, highly absorbable and clinically researched Type 1 hydrolysed bovine collagen peptides. It’s great mixed into yoghurt, added to smoothies or shakes or scooped into your morning coffee or tea for a collagen boost with a wealth of benefits. 

Best Grass-Fed Butter - Kerrygold Salted Butter

Made with just 2 ingredients: cream and salt, this famous pure Irish salted butter is a cult classic with over 50 years of heritage. It’s loved for its rich, creamy taste and is a versatile kitchen staple that contains an abundance of healthy fats and nutrients with no vegetable oils in sight. Grass-fed butter is considered to be healthier than butter from cows that eat grain because it’s higher in nutrients. Grass-fed butter also has a better omega-3 to omega-6 ratio and fewer toxins than regular butter making it a much healthier and tastier option! 

Best Peanut Butter - Meridian Crunchy Peanut Butter

Every jar of Meridian Peanut Butter is crammed with 100% nuts with just a pinch of sea salt added and absolutely nothing else. They roast the whole peanut in their skins and crush them to achieve the perfect crunch. It’s perfect drizzled on your breakfast bowls with a sprinkle of our granola for the ultimate nutty combo!

Common Ultra-Processed Ingredients In Breakfast Granola

It will come as no surprise that cereals and granolas are a popular choice for a quick and easy breakfast or snack. What might come as a surprise however is the number of ultra-processed ingredients that can be found hidden inside some of the UK’s most popular cereal and granola brands.

Recent research published by The British Medical Journal (BMJ) has found that consuming ultra-processed foods (UPFs) is directly linked to 32 harmful effects on our health including a higher risk of cancer, type 2 diabetes, heart disease, mental health conditions and early death. This new research found that 57% of the UK diet is made up of UPFs with many household brands containing UPF ingredients.

Common ultra-processed ingredients found in cereals and granola include refined sugars, artificial sweeteners, refined seed oils, and food additives such as colours and flavours. What’s concerning is that most of us are unaware of how prevalent these UPFs can be in all types of packaged foods consumed within the UK with cereal and granola being one of the worst culprits. 

We encourage you to read labels carefully when shopping for breakfast cereals and granola. Opting for products with simple whole food ingredients and minimal additives.  

We’ll be exploring what UPF ingredients are commonly found in the UK cereal aisle to equip you with the knowledge to make a better choice for your health.

Defining Ultra-Processed Foods 

Ultra-processed foods are those that are made from ingredients that have undergone multiple processes, resulting in a product that is far removed from its original form. These foods often have a long list of ingredients, many of which are additives, preservatives and flavourings.

Key UPF Ingredients Found in Breakfast Cereals

Many breakfast cereals contain a variety of these UPF ingredients to make them taste better yet can be bad for our health. Common UPF ingredients commonly found in cereals and granolas are:

• Refined Sugars and artificial sweeteners like glucose syrup and caramelised sugar syrup 

• Artificial flavours

• Seed oils like sunflower and rapeseed

• Fructose

• Lecithins (made from refined sunflower oil)

• Soya Protein Crispies

• Caramelised Sugar Syrup

• Maltodextrin

• Emulsifiers

• Dextrose

• E numbers

• Artificial sweeteners

• Natural flavourings

Although breakfast cereals and granola are popular choices for a quick and easy breakfast or snack, many of these products are loaded with ultra-processed ingredients that can have a negative impact on our health. Here are some of the key UPF ingredients that are commonly found in breakfast cereals and granolas here in the UK. 

Refined Sugar, Artificial Sweeteners & UPF ingredients 

Refined sugars are added to many products to enhance sweetness, but they can also cause blood sugar spikes and crashes, leading to fatigue and hunger. Artificial sweeteners are often used as a low-calorie alternative, but they have been linked to weight gain and other health problems. Seed oils are used to increase shelf life, but they contain trans fats, which can raise cholesterol levels and increase the risk of heart disease. Food additives such as colours and flavours are used to enhance the appearance and taste of products, but they can also cause allergic reactions and other health issues.

Low Sugar & Keto claims 

Many low sugar and keto/low carb granola brands in the UK contain added artificial sweeteners which research has found can contribute towards an array of health issues. The two most common sweeteners that are used erythritol and steviol glycosides have been linked to blood clotting, strokes and heart attacks. Other less commonly used artificial sweeteners such as aspartame has been found to be carcinogenic to humans whilst sucralose has also been found to damage DNA whilst being a contributing factor towards leaky gut syndrome. 

Artificial and ‘Natural’ Flavours 

Flavour enhancers are often added to breakfast cereals to improve their taste and aroma and to make them more appetising. Some common flavour enhancers found in cereals include natural flavours. Natural flavours are plant or animal extracts or oils that are used to add flavouring to products. They can come from fruits, herbs, spices, vegetables, dairy and meat. Natural flavours, like artificial flavours, are food additives designed to add flavour yet the only thing that makes them ‘natural’ is that they are derived from plants or animals. 

When a product contains ‘natural flavour’ on its ingredients list it doesn’t give a clear understanding of what those added flavourings are. Natural flavourings do not contain any nutrients such as fibre or proteins as they are solely added to enhance the flavour of the product. A common natural flavouring added in UK cereals is barley malt extract, a flavour enhancer. Overall it’s best to avoid cereals that have ‘natural flavouring’ added to their ingredients list as it is unclear what they actually contain. Opting for whole grain cereals with minimal added sugars and preservatives can help promote better health and wellbeing.

Protein Claims 

Many ‘protein boosted’ granolas have added soya protein powder or crispies to boost the protein content of each serving. Soya protein powder is made from defatted soya bean flakes that have been washed in either alcohol or water to remove the sugars and fibre. They are then dehydrated and powdered and added into granola recipes.

Seed Oils 

Many granola products contain oils that are high in saturated and trans fats, such as palm, sunflower, rapeseed and hydrogenated oils. These types of oils can increase the risk of heart disease and other health problems. Recent research has also shown that they can be gut disruptive and cause inflammation in the body. It is best to eat cereal and granola products that do not contain any refined oils and instead choose brands that use unrefined oils like extra virgin olive oil or organic virgin coconut oil. Always choose organic coconut oil as the refined versions can be bleached!

Dried Fruit & Preservatives

Dried fruit is a common ingredient in granola, but many products contain dried fruit that has been treated with preservatives such as sulphur dioxide. These preservatives can cause allergic reactions in some people and have been linked to asthma and other health problems. Dried fruits, although sound healthy, can also be packed with sugar which can cause blood sugar spikes and other gut related issues. 

Nutritional Impact of Ultra-Processed Ingredients

Ultra-processed ingredients found in breakfast cereals and granola can have a significant impact on the nutritional value of these products. These ingredients often contain high amounts of added sugars, sodium, and unhealthy fats, which can contribute to a range of health problems, including obesity, heart disease, and type 2 diabetes.

One of the main concerns with ultra-processed ingredients is their high sugar content. Many breakfast cereals and granola products contain added refined sugars, which can contribute to health problems. In fact, some studies have linked high sugar intake to an increased risk of heart disease, type 2 diabetes, and other health issues.

In addition to added sugars, ultra-processed ingredients often contain high amounts of sodium. This can be a concern for people who are trying to manage their blood pressure or reduce their risk of heart disease. Consuming too much sodium can also lead to other health problems, such as kidney disease and stroke.

Finally, ultra-processed ingredients can contain unhealthy fats, such as trans fats and saturated fats. These fats can contribute to an increased risk of heart disease and other health problems. 

Overall, it is important to be aware of the nutritional impact of ultra-processed ingredients when choosing breakfast cereals and granola products. By choosing products that are low in added sugars, sodium, and unhealthy fats you can reduce the risk of a range of health problems whilst maintaining a healthy diet. 

Shopper Awareness and Labelling 

With the rise in awareness and research around UPF ingredients, consumers are becoming increasingly aware of the ingredients in their food and are seeking more transparency from brands and manufacturers. Labelling laws require manufacturers to list ingredients in their products, but it can be difficult for consumers to decipher the meaning behind the names of ultra-processed ingredients found in breakfast cereals and granola.

To help consumers make informed choices, some manufacturers are voluntarily providing additional information on their product labels. This may include the percentage of whole grains, the amount of added sugar, and the presence of artificial colours and flavours.

It is important to note however  that not all brands disclose this information, and some may use misleading marketing tactics to make their products appear healthier than they actually are. Therefore it is more important than ever for consumers to educate themselves and read ingredient lists carefully to avoid common ultra-processed ingredients.

Consumers should look for products that contain nutrient dense ingredients such as nuts, seeds, whole grains such as oats, small amounts of natural sugars such as Low GI coconut blossom nectar or honey with minimal amounts of refined sugars and artificial ingredients. By being aware of common ultra-processed ingredients and reading labels carefully, you can empower yourself to make more informed choices and improve your overall health and wellbeing.

Boost Your Gut Health: Tips To Increase Plant Diversity

Increasing plant diversity in our diets has been shown to have numerous benefits for gut health. The gut microbiome is made up of trillions of microorganisms, including bacteria, fungi, and viruses, that play a crucial role in digestion, immune function, and overall daily wellbeing. Studies have found that a diverse microbiome is associated with better health outcomes, while a lack of diversity has been linked to a range of health issues.

To increase the diversity within our gut microbiome, we need to ‘feed’ it with a variety of plants. One way to increase plant diversity in the diet is to incorporate a variety of fruits, vegetables, whole grains and nuts and seeds. These foods contain a range of nutrients, including fibre, vitamins, and minerals that support the growth of beneficial bacteria in our gut. Fermented foods, such as sauerkraut, kimchi and kefir, are also rich in probiotics that can help to populate the gut with healthy bacteria. Incorporating a variety of plant-based foods into our diets can be a simple and effective way to support our guts and overall health goals. 

The government’s current healthcare advice that promotes eating 5 portions of fruits and vegetables could now be argued to be outdated and in need of updating. New research is showing us that it’s not just about the number of fruits & vegetables we’re eating per day but focus also needs to be on eating a wider variety too. 

Understanding Plant Diversity and Gut Health

The Role of Plant Diversity in Gut Microbiota

The gut microbiota is a complex community of microorganisms that reside in the human gut. It plays a vital role in maintaining our gut and overall health. The diversity of our gut microbiota is crucial for it to function properly as our guts impact on all other areas of our body. A diverse gut microbiota is associated with increased health and wellbeing, while a less diverse gut microbiota is linked to various health issues.

Plant-based diets are rich in fibre, which is essential for the growth and maintenance of our gut microbiota. The gut microbiota feeds on dietary fibre and produces short-chain fatty acids (SCFAs), which provide energy to the gut cells whilst also having anti-inflammatory properties. By eating a diet rich in a variety of plants, we provide and ‘feed’ a range of fibres to our gut. These fibres support the growth of different types of gut bacteria, leading to a more diverse gut microbiota.

Benefits of Diet Rich In Plant Foods For Gut Health

A varied diet rich in plant foods has numerous benefits for gut health. It can reduce the risk of gut-related diseases, such as inflammatory bowel disease (IBD), irritable bowel syndrome (IBS), and colorectal cancer. It can also improve gut motility, reduce constipation, reduce bloating and food intolerances and help rebalance and heal the gut lining. 

In addition, a varied plant-based diet can improve our overall health by reducing the risk of cardiovascular disease, type 2 diabetes, and obesity. It can also improve mental health such as reducing the risk of depression and anxiety.

Overall, increasing plant diversity in our daily diets is crucial for maintaining a healthy gut microbiota and boosting our overall health. A varied plant-based diet can provide the necessary fibres and nutrients for the growth and maintenance of a diverse gut microbiota, leading to us feeling happier and healthier. 

Balance Plants With Grass-Fed Meats

Balancing a diet that includes a variety of plant foods alongside grass-fed meats is a great combination to feel healthy and strong. Consuming diverse plant foods ensures a broad intake of essential vitamins, minerals, fibre, and phytochemicals, which collectively support immune function, digestive health, and chronic disease prevention. 

Grass-fed meats, on the other hand, are rich in high-quality protein and bioavailable iron, nutrients that are vital for muscle maintenance, energy production, and oxygen transport in the body. Women should eat grass-fed meats for iron especially during their periods.  During menstruation women can struggle with low iron levels that can lead to fatigue and weakness. Grass-fed meats are an excellent source of heme iron, which is more easily absorbed by the body compared to the iron found in plant foods. Eating grass-fed meats helps replenish iron levels more effectively, keeping energy levels up and supporting overall health.

Grass-fed options also tend to have higher levels of beneficial fatty acids and antioxidants compared to conventional meats. By integrating both plant foods and grass-fed meat you can enjoy a diet with a rich nutritional profile that supports your overall health. 

Tips For Increasing Plant Diversity

There are several ways that we can increase plant diversity into our diets. These tips include incorporating a wide range of plants with the ‘add on’ approach, selecting seasonal and locally grown foods, and consuming fermented foods and probiotics.

Incorporate a Wide Variety Of Plants

One of the easiest ways to increase plant diversity is to incorporate a wide range of plants into your diet, aiming for 30 different plants per week for optimal gut health. This can be achieved by including a variety of fruits, vegetables, nuts, seeds, and grains in meals. 

The ‘add on’ approach can help with this by adding a nut & seed sprinkle or extra veggies to your plate to boost the plant points. Instead of picking up your normal lettuce, opt for a mix which also contains spinach, rocket and baby leaf to boost your salad. Adding a nut & seed sprinkle to yoghurt is a favourite of Gut Health Expert Tim Spector to boost variety.  Adding a sprinkle of our Paleo Foods Co Grain-Free granolas to your morning yoghurt or porridge boosts your bowl by 9 plant points alone!

Try and eat a variety of colours of fruits & vegetables as different foods contain different beneficial plant compounds called polyphenols. Polyphenols give fruits and vegetables their colours and have been shown to enhance the growth of beneficial bacteria in the gut. Matcha Green Tea has one of the highest concentrations of polyphenols and is a delicious alternative to coffee. Another great way to increase plant variety is to experiment with different types of cuisines that incorporate a diverse range of plant-based ingredients such as Indian and Mexican dishes.

Eat Seasonal and Locally Grown Foods

Another great way to increase plant diversity is to select seasonal and locally grown produce. This not only ensures that we are consuming fresh and nutrient-dense foods, but it also supports local farmers and reduces the environmental impact of food transportation. Another fun and rewarding way to increase plant diversity is to try and grow our own produce such as herbs and fruits. If you don’t have access to a garden you can pot herbs and keep them in your kitchen to use when cooking. 

Eat Fermented Foods and Probiotics

Consuming fermented foods and probiotics can also increase plant diversity in our guts by contributing healthy microbes to the population that is already there. They can help prevent and treat dysbiosis in the gut which is an imbalance or deficit of healthy microbes. Fermented foods such as sauerkraut, kimchi, and kefir contain an abundance of these beneficial bacteria that can improve gut health. Other fermented foods like Apple Cider Vinegar and Kombucha are a delicious way to add more probiotic rich foods into your diet. Probiotic supplements can also be taken to increase the number of beneficial bacteria in the gut

Conclusion

In conclusion, increasing the plant diversity in our diets is essential for supporting the beneficial microbes in our gut. By incorporating a wide range of colourful fruits, vegetables, nuts, seeds and herbs, selecting seasonal and locally grown produce, and consuming fermented foods and probiotics, we can support our overall well being from the inside out. 

Grains & Gut Health

Gut Health is the new wellness focus that’s exploding right now. The spotlight over the last few years has increasingly shifted towards the gut as new research has revealed that our guts are the epicentre of our overall health & wellbeing. We’ll be exploring how grains can affect our gut health and will be sharing actionable tips if you are looking to reduce the grains in your diet or go completely grain-free. 

The science of gut health

As scientific research continues to reveal the intricate connection between gut health and various areas of our wellbeing, more people are exploring changes in their diet and lifestyle to support their digestive system. One such approach that has also gained momentum is the adoption of a grain-free lifestyle. By reducing grains from your diet, some individuals say they reap a multitude of benefits such as reduced inflammation, balanced blood sugar levels and improved energy. 

What are grains?

Grains, sometimes referred to as cereal or true grains, are members of the Poaceae family which includes barley, corn, oats, rice, and wheat. These grains make the flour that goes into the majority of the products we eat everyday including bread, wraps, burger buns, pastries, pancakes and most cereals you’ll find on supermarket shelves.  

Grains consist of three important parts:

• The bran (the outermost layer), which contains fibre and B vitamins.

• The germ (aka the embryo), which contains oils, vitamins, proteins, minerals, and antioxidants.

• The endosperm (located above the germ), which contains carbohydrates and protein.

Refined vs unrefined grains

Grains can either be defined as unrefined or refined grains. Unrefined grains are whole grains that have been minimally processed to still contain the bran, the germ and the endosperm. The endosperm makes up around 85% of a wheat grain meaning that just 15% of the grain contains all of its fibre and the majority of its nutrients. Examples of whole grains that still contain the bran, germ and endosperm are oats and brown rice. 

Refined grains come from the same plant as whole grains, but they have been processed to remove the majority of the nutrients. Flour is the most commonly found refined grain that is used to produce the majority of the products we eat everyday including bread, wraps, burger buns, pastries, pancakes and most cereals you’ll find on supermarket shelves.  

Foods made with refined flour have a longer shelf life than whole grains as the oily germ tends to become rancid when exposed to light and heat. Therefore to expand their shelf life, these products are made with refined grains that are bleached and mixed with preservatives and refined oils.

Being a complex carb, whole grains are a good source of fibre as well as being rich in potassium, magnesium and selenium. Carbohydrates are made up of 3 elements: fibre, starch and sugar. Fibre and starch are complex carbs, while sugar is a simple carb. Complex carbs are packed with more nutrients than simple carbs. They are also higher in fibre and digest more slowly. This also makes them more filling, which means they’re a good option for controlling blood sugar levels. 

The history of grains

Grains have long been a dietary staple in cultures around the world, providing sustenance and nourishment for generations but it can be argued that the grains we consume today bear little resemblance to their ancient counterparts. Modern agricultural practices and food processing techniques have led to the widespread consumption of refined grains, which are stripped of their natural nutrients and fibre content. Moreover, many grains contain compounds like gluten, lectins, and phytates, which can pose challenges for certain individuals, contributing to gut inflammation, digestive discomfort, and other health issues.

Benefits of going grain-free

By embracing a grain-free lifestyle, you're not only eliminating these potential irritants but also making room for nutrient-dense alternatives that can support your gut health in a variety of ways. Here's a deeper dive into the benefits of going grain-free for gut health:

Inflammation Reduction

Grains, particularly those containing gluten, have been implicated in triggering inflammation in the gut for some individuals. Chronic inflammation can lead to a host of health problems, including digestive disorders like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). By removing grains from your diet, you may experience a reduction in gut inflammation, alleviating symptoms and promoting healing.

Enhanced Digestive Function

Grains can be challenging for the digestive system to break down, especially when they're refined or processed. This can lead to bloating, gas, and other digestive discomforts. By opting for grain-free alternatives such as vegetables, fruits, nuts, and seeds, you provide your digestive system with foods that are easier to digest, promoting smoother digestion and nutrient absorption.

Blood Sugar Regulation

Refined grains can cause rapid spikes and crashes in blood sugar levels, which can wreak havoc on hormonal balance and energy levels. By eliminating grains and focusing on whole, unprocessed foods, you can help stabilise blood sugar levels, reducing cravings and promoting sustained energy throughout the day. If you do want to eat grains, it’s a great idea to eat them alongside fibre rich foods that can help 

Supports Gut Microbiome Diversity

The health of your gut microbiome, the diverse community of bacteria that inhabit your digestive tract, is crucial for overall gut health. Grains can alter the composition of the gut microbiome, potentially leading to dysbiosis and digestive issues. By opting for a grain-free diet rich in fibre, prebiotics, and probiotics, you can support a thriving microbiome, which is essential for optimal digestion and immune function.

Weight Management

Some studies suggest that reducing grain intake may be beneficial for weight management, as grains are calorie-dense and can contribute to excess calorie consumption. By replacing grains with nutrient-dense, lower-calorie alternatives, you can support a healthy weight and metabolic function, reducing the risk of obesity and related health conditions.

While the benefits of going grain-free for gut health are compelling, it's essential to approach dietary changes with mindfulness and balance. If eliminating grains from your diet, it’s important to enhance your intake of nutrient dense foods from a diverse range of foods to nourish your body. Incorporating a diverse array of vegetables, fruits, lean proteins, healthy fats, and gluten-free grains like quinoa or buckwheat can help ensure you're meeting your nutritional needs while enjoying a satisfying and fulfilling diet.

Conclusion

Whether you’re reducing your refined grains or going grain-free it can be an empowering step on your overall journey to good gut health and overall wellbeing. You may decide that eliminating grains altogether is not for you and instead decide to reduce your intake of grains, particularly refined grains that can be found in processed products. By prioritising nutrient-dense, whole foods and reducing or eliminating potential gut irritants, you can cultivate a thriving digestive system, paving the way for good health and wellbeing. If you do choose to eat grains, ensure that they are unrefined complex wholegrains and organic where possible and make sure to balance them with a diet rich in fruits and vegetables. Embrace the journey, listen to your body, and do whatever feels good for you and your gut. 

Keto vs Paleo 101: Everything you need to know

Introduction

Today in the ever-evolving landscape of wellbeing and nutrition, you’ll find it hard to step foot into a gym or have a scroll on Instagram without finding a mention of the ketogenic (Keto) or Paleolithic (Paleo) diets that have exploded in popularity in recent years. 

Whether you are looking to lose weight or improve your overall health both the Keto and Paleo diets share the common goal of promoting wellbeing. The Paleo diet focuses on consuming foods that were available to our ancestors during the Paleolithic era, such as lean meats, fish, fruits, and vegetables. The Keto diet, on the other hand, is a high-fat, low-carb diet that puts the body into a state of ketosis, where it burns fat for energy instead of carbohydrates. 

With January being a natural time to review our health goals for the year ahead, we thought it would be a good time to delve into these two popular diets that each offer a different approach for achieving weight loss or optimising our health.

Keto vs Paleo Diet: What are they?

What is the Paleo Diet?

The Paleo diet, also known as the Paleolithic diet, is a way of eating that is based on the foods that our ancestors used to eat during the Paleolithic era. This diet includes foods that were hunted, fished, and gathered by our ancestors from nature, such as:

• Meat

• Fish

• Fruits

• Vegetables

• Nuts and seeds

The idea behind this diet is that our bodies are not designed to eat the ultra processed foods that are sadly now part of our every day diets. There is a belief that by eating wholesome and nourishing foods like our ancestors used to, we can improve our overall vitality, health and wellbeing.

Some of the key principles of the Paleo diet include avoiding processed foods, grains, legumes, and dairy products. Instead, the focus is on consuming whole foods that are high in protein, healthy fats, and fiber to fuel and nourish the body. This diet is also low in carbohydrates thanks to avoiding grains, which can help to reduce insulin resistance and promote weight loss.

What is the Keto Diet?

The Keto diet, also known as the Ketogenic diet, is a high-fat, low-carbohydrate diet that is designed to put the body into a state of ketosis. This is a metabolic state in which the body burns fat for fuel instead of carbohydrates. By reducing carbohydrate intake and increasing fat intake, the body is forced to burn fat for energy, which can lead to weight loss and improved health.

Some of the key principles of the Keto diet include:

• Consuming high amounts of healthy fats

• Consuming moderate amounts of protein

• And consuming very low amounts of carbohydrates

The keto diet can also be high in fiber when fiber rich foods such as avocados, nuts, seeds and leafy greens are consumed regularly. This can help promote digestive health and reduce inflammation in the body. 

Keto vs Paleo: What are the key similarities?

1. Emphasis on Whole Foods: Both diets encourage the consumption of whole, unprocessed foods. Whilst this is the main focus of the Paleo diet, avoiding processed foods, refined sugars and grains is less of a focus with the keto diet. 

2. Elimination of Grains: Both diets restrict or eliminate grains. In the paleo diet, all grains are excluded, while in the keto diet, grains can still be included if they fit within the daily total carb limit. 

3. Both diets promote a wealth of different health benefits thanks to the focus on a diet of wholesome and nutrient dense foods. More on that below!

Keto vs Paleo: What are the key differences? 

Although both diets share many similarities with a key focus on consuming whole and unprocessed foods, there are also key differences between the two that need to be considered. These differences include:

• Macronutrient focus:

• Keto Diet: The primary focus of the ketogenic diet is on macronutrient composition. It's a high-fat, low-carbohydrate diet designed to induce a state of ketosis, where the body burns fat for energy. Typically, the macronutrient breakdown is around 70-75% fat, 20-25% protein, and 5-10% carbohydrates although this can differ.

• Paleo Diet: The paleo diet doesn't have strict macronutrient guidelines but does emphasise limiting sugar intake and avoiding processed and ultra processed foods. It's more focused on food quality and allows a more balanced intake of fats, proteins, and carbohydrates. Refined sugars are considered harmful, and processed foods are generally discouraged. The emphasis is on consuming whole foods like lean meats, fish, fruits, vegetables, nuts, and seeds.

• Carb Restriction:

• Keto Diet: Keto is highly restrictive in carbohydrates, typically allowing no more than 50 grams of net carbs per day, which can vary depending on individual goals.

• Paleo Diet: While it restricts grains and legumes, the paleo diet allows for higher carbohydrate intake from starchy vegetables and fruits.

• Dairy and Legumes:

• Keto Diet: Keto allows for some dairy consumption, primarily high-fat options like butter and full-fat cheese, as long as they fit within the daily carbohydrate limit.

• Paleo Diet: Paleo excludes all dairy and legumes, including beans, lentils, and peanuts.

• Ketosis:

• Keto Diet: The primary goal of the keto diet is to enter and maintain a state of ketosis, where the body relies on fat for fuel. 

• Paleo Diet: The Paleo diet does not specifically aim for Ketosis. It's more focused on consuming natural whole foods that our bodies are designed to eat.

Keto vs Paleo: What are the health benefits? 

Paleo Diet: The Benefits

Many people who adopt a Paleo diet report an increased sense of health and wellbeing thanks to the increase in the consumption of whole, unprocessed foods with a focus on high protein and lower carbohydrates. The Paleo diet comes with a variety of health benefits including: 

• Improved digestion: Consuming a diet of whole and unprocessed foods can improve gut health by helping aid digestion and reducing inflammation in the gut.

• Increased nutrient intake: The Paleo diet encourages the consumption of nutrient-dense foods, such as fruits, vegetables, and lean meats, which can increase overall nutrient intake.

• Weight loss: The Paleo diet is low in carbohydrates and high in protein, which can lead to weight loss.

• Reduced inflammation: The Paleo diet is often chosen for its potential to reduce inflammation, promote a more balanced and natural way of eating, and improve overall health and wellbeing.

Keto Diet: The Benefits

With a focus on the consumption of healthy fats and limited carbohydrates to induce a state of Ketosis, potential benefits of the Keto diet include:

• Weight loss: The Keto diet can lead to rapid weight loss, especially in the first few weeks of the diet as the body adjusts to a new state of Ketosis

• Improved insulin sensitivity: The Keto diet can improve insulin sensitivity, which can reduce the risk of developing type 2 diabetes

• Reduced inflammation: The Keto diet has been shown to reduce inflammation in the body, which can reduce the risk of developing chronic diseases

Keto vs Paleo: Summary

Whilst the Paleo diet focuses on whole, unprocessed foods our ancestors would have consumed during the Paleolithic era, the Keto diet is a high-fat, low-carb diet that puts the body into a state of Ketosis. The Keto diet requires strict adherence to macronutrient ratios to make sure a state of Ketosis is achieved, while the Paleo diet is more flexible with a focus on whole and unprocessed foods.

Both the Paleo and Keto diets have been shown to have health benefits, including weight loss, improved blood sugar control, and reduced inflammation. However, it is important to note that these diets may not be suitable for everyone, and it is always important to consult a healthcare professional before starting any new diet or exercise program.

Immunity Hacks to Kickstart 2024

After a busy festive period filled with indulgence and reunions, January is the perfect time to set the tone for the year by prioritising our physical and mental wellbeing. We’re sharing our top hacks so you can start the year feeling empowered with the knowledge you need. By incorporating small changes you can boost your immunity and improve your overall wellness in 2024.

Fundamentals of Immunity 

Understanding the Immune System

The immune system is a complex network of cells, tissues, and organs that work together to protect the body from harmful pathogens, such as bacteria, viruses, and parasites. When the immune system is functioning properly, it can identify and destroy these invaders before they cause us any harm or illness.

The immune system is composed of two main types of cells: white blood cells and lymphocytes. White blood cells, also known as leukocytes, are responsible for identifying and destroying foreign invaders. Lymphocytes, a type of white blood cell, are further divided into two categories: B cells and T cells. B cells produce antibodies that target specific pathogens, while T cells directly attack infected cells.

Nutrition & Immune Health

Nutrition plays a crucial role in maintaining a healthy immune system. A balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats can provide the essential vitamins and minerals that the immune system needs to function properly.

Some key nutrients that are essential for immune health include:

• Vitamin C: This antioxidant helps to boost white blood cell production and enhance the immune system's ability to fight infections. Citrus fruits, cherries and peppers are all rich in Vitamin C. 

• Vitamin D: This vitamin helps to regulate the immune system and has been shown to reduce the risk of respiratory infections. Fatty fish such as salmon and sardines are rich in Vitamin D as well as egg yolks and mushrooms. 

• Zinc: This mineral is important for the development and function of immune cells. Red meat is a great source of Zinc as well as nuts and seeds. 

Including these nutrients in your diet can help to support a healthy immune system.

Sleep & Immunity

Getting enough sleep is essential for maintaining a strong sense of wellbeing whilst supporting the immune system. During sleep the body regenerates by producing cytokines, a type of protein that helps to fight infection, inflammation, and stress. If we are in a sleep deficit and aren’t getting enough, the production of cytokines can be reduced which can make it harder for the body to fight off infections.

Building a nighttime routine to help achieve a better quality and quantity of sleep is a great thing to incorporate into 2024. Small changes such as no screens before bedtime, using ambient light to create a cosy, peaceful environment and reading a book or listening to relaxing music can help you wind down for the night. 

When we don’t get enough sleep there can be an increase in the amount of stress hormones in the body. Too much of these hormones such as cortisol can throw the body off balance and suppress the immune system. The optimal amount of sleep will be different for everyone depending on many factors including age and lifestyle but aim for 7-9 hours of sleep per night if possible. 

Nutritional & Enhanced Immunity

Maintaining a healthy and balanced diet is essential for overall wellness, and it can also help boost the immune system. Here are tasty additions you can diet that can help enhance immunity:

Superfoods for Immunity: The Power of Superfoods

Certain foods are known for their immune-boosting properties. Incorporating these superfoods into the diet can help strengthen the immune system:

• Citrus fruits: These fruits are high in vitamin C, which is known to increase the production of white blood cells that fight infection.

• Garlic: Garlic contains compounds that have been shown to enhance immune function.

• Ginger: Ginger has anti-inflammatory properties that can help reduce inflammation and boost immunity.

• Leafy greens: Leafy greens such as spinach and kale are high in vitamins A and C, which are important for immune function.

• Berries: Berries are packed with antioxidants that can help protect the body from damage caused by free radicals.

Supplements and Vitamins

In addition to incorporating immune-boosting foods into your diet, you can also incorporate certain supplements and vitamins to help boost and enhance immunity:

• Vitamin D: Vitamin D plays a crucial role in immune function, and many people are deficient in this vitamin. Taking a vitamin D supplement can help boost immunity.

• Zinc: Zinc is important for immune function and can be found in foods such as oysters, beef, and pumpkin seeds. Taking a zinc supplement may also help enhance immunity.

• Probiotics: Probiotics are beneficial bacteria that can help improve gut health and boost immunity. They are found in fermented products such as kimchi, kombucha, kiefer and sauerkraut and also have great benefits for gut health. 

Lifestyle Adjustments for Robust Immunity

Maintaining a healthy and robust immune system is vital for overall wellness. Making lifestyle adjustments can greatly improve immunity and protect against illnesses. Here are some tips to incorporate into daily routines:

Exercise Routines

Regular exercise can help boost the immune system. It increases blood circulation, which helps the body's cells and substances move around the body more efficiently. Exercise also helps reduce inflammation and stress, which can weaken the immune system.

Incorporating at least 30 minutes of moderate exercise, such as brisk walking or cycling, into your daily routine can help improve immunity. Strength training exercises, such as weightlifting or bodyweight exercises, can also help build a stronger immune system. Mindful movement such as pilates or yoga can help calm the nervous system which helps immune function in the body.

Stress Reduction Techniques

We live in an increasingly fast paced world that can cause periods of stress. Chronic stress can negatively impact the immune system, making it more susceptible to infections. Practising stress reduction techniques can help improve immunity and overall wellness.

Meditation, deep breathing exercises, and yoga are effective ways to increase presence and mindfulness whilst reducing stress. Engaging in relaxing activities, such as reading or taking a warm bath, can also help reduce stress levels.

Hydration and Immunity

Staying hydrated is essential for a healthy immune system. Water helps flush out toxins and waste from the body, which can weaken the immune system if left to accumulate.

Drinking at least 8 glasses of water a day can help maintain hydration levels. Aim for fresh water and herbal teas or water infused with lemon or berries. You can also boost this by upping your intake of foods with high water content, such as fruits and vegetables. Watermelon and coconut water are delicious ways of improving your hydration and boost your immunity.

Natural Remedies and Alternative Therapies

Herbal Boosters

Herbs have been used for centuries to strengthen the immune system and protect against infections. Some of the most popular herbs used for immune support include echinacea, elderberry, and astragalus. Echinacea is a natural remedy for cold and flu support that is believed to stimulate the immune system and reduce the severity and duration of colds and flu. Elderberry has antiviral properties and is packed with nutrients and antioxidants .Elderberry contains anthocyanins, antioxidants that protect cells from damage and may have antiviral and antibacterial effects. Adaptogen herbs can also be beneficial for supporting the nervous system and bringing the body back into balance. Popular herbs like Ashwagandha, Rhodiola rosea and Astragalus can help the body adapt to stressors in our environment overall helping the bodies ability to cope with stress. 

Homeopathy and Immunity

Homeopathy is a natural system of medicine that uses highly diluted substances to stimulate the body's own healing mechanisms. Some of the most commonly used homeopathic remedies for immune support include oscillococcinum, arsenicum album, and gelsemium. Oscillococcinum is a popular remedy for flu-like symptoms, while arsenicum album is used to treat colds and coughs. Gelsemium is believed to help with anxiety and stress-related symptoms. Weleda does a wonderful range of homeopathic remedies available in the UK. 

Aromatherapy and Immune Function

Aromatherapy is the use of essential oils to promote physical and emotional well-being. Some essential oils are believed to have immune-boosting properties, including tea tree, eucalyptus, and peppermint. Tea tree oil is also known to have antimicrobial properties and is commonly used to treat respiratory infections. Eucalyptus oil is a decongestant and can help relieve coughs and colds and has a wonderful scent. Peppermint oil is believed to have antiviral and antibacterial properties and can help with respiratory infections.

Incorporating natural remedies and alternative therapies into your wellness routine can be a great way to support your immune system and stay healthy. However, it's important to remember that these remedies should not be used as a substitute for medical treatment and should always be used under the guidance of a qualified practitioner.

By incorporating small switches into your daily routine you can boost your immunity this year to help you thrive in 2024. Each small incremental change really does add up to create a happier and healthier you. 

Have yourself a Merry Keto Christmas: Our Keto friendly Christmas guide

The keto diet has been gaining popularity in recent years, with many people turning to this low-carb, high-fat diet for weight loss and other health benefits. With the holiday season in full swing, those following the keto diet may be wondering how they can enjoy the festive season whilst staying on track with their keto lifestyle. 

Fortunately, there are plenty of keto-friendly Christmas foods and recipes that can help you stay on track while still enjoying the holiday season with family and friends. From a keto-friendly Christmas dinner including classic dishes like roast turkey and Brussels sprouts to low-carb desserts alternatives; there are plenty of options for those following the keto diet to indulge in the festive spirit!

Whether you're new to the keto diet or a seasoned pro, incorporating keto-friendly Christmas foods into your holiday plans can help you enjoy the festive season without missing out. So, let's dive into some of the best keto-friendly Christmas recipes and foods to help you make the most of the holiday season.

Understanding the Keto Diet 

Basics of Keto Diet

The Keto diet is a low-carb, high-fat diet that has gained popularity in recent years. The goal of the diet is to put your body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. To achieve this, you must limit your carbohydrate intake to around 20-50 grams per day and increase your fat intake.

Foods that are allowed on the Keto diet include meat, fish, eggs, dairy products, nuts and seeds, healthy oils, and non-starchy vegetables. Foods that are not allowed include grains, sugar, processed foods, and most fruits.

Benefits of Keto Diet

The Keto diet has been shown to have several health benefits. One of the main benefits is weight loss. By reducing your carbohydrate intake and increasing your fat intake, your body starts to burn fat for fuel, leading to weight loss.

The Keto diet has also been shown to improve blood sugar control, reduce inflammation, and improve heart health. It may also be beneficial for people with neurological disorders such as epilepsy.

Common Misconceptions

There are several misconceptions about the Keto diet. One of the most common is that it is a high-protein diet. While protein is an important part of the diet, it should not be the main focus which is to eat a high fat diet.  It is best to eat protein in moderate amounts as too much protein can actually kick you out of ketosis. 

Another misconception is that the Keto diet is unhealthy because it is high in fat. However, it is important to note that the diet focuses on healthy fats such as those found in avocados, nuts, seeds and olive oil.

Overall, the Keto diet can be a healthy and effective way to lose weight and improve your health and wellbeing by improving blood sugar control. 

How to enjoy a Merry Keto Christmas

The holiday season is a time for celebration with family and friends and of course, food! For those following a keto diet, it can be challenging to navigate the array of Christmas dishes that are notorious for being carb-heavy and sugar laden. However, with a little planning and creativity, it's possible to enjoy a delicious and keto-friendly Christmas feast!

Planning a Keto-Friendly Christmas Meal

Planning a keto Christmas meal can take a little more effort than a traditional Christmas dinner, but if you plan ahead it can be achieved with a few easy swaps! The key is to focus on whole, unprocessed foods that are low in carbohydrates and high in healthy fats. Here are some tips for planning a keto Christmas meal:

Start with the protein

Choose a keto-friendly protein like turkey, chicken, ham, or beef as the centrepiece of your meal. Turkey is a classic Christmas dish that’s naturally low in carbs.To keep it keto-friendly, avoid stuffing the turkey with bread-based stuffing and instead opt for a low-carb alternative like cauliflower rice stuffing.

Add low-carb sides

Fill your plate with low-carb vegetables like Brussels sprouts, green beans, and cauliflower mash. Brussel sprouts are a nutritious and keto-friendly vegetable. Adding bacon to the mix with your Brussel sprouts is great for adding a delicious smoky flavour and an extra kick of protein and healthy fats!

Cauliflower mash is a great low-carb alternative to the traditional mashed potatoes. Simply steam cauliflower and blend it with butter, cream and seasoning for a delicious and creamy side dish! You could even sprinkle it with cheese for extra flavour. If you are vegan opt for vegan butter, vegan cheese and coconut milk! 

Skip on the condiments

Traditional roast dinner condiments like bread sauce and cranberry sauce can be packed with hidden carbohydrates and sugars so it’s best to avoid these if you can. Always check the label on shop bought gravy too as these can also contain hidden ingredients that you normally wouldn’t find with homemade gravy. 

Plan ahead

If you're attending a Christmas dinner party, offer to bring a keto-friendly dish to share. This way, you'll know there's at least one dish you can eat. 

Keto-friendly drinks

Stay hydrated and opt for keto-friendly drinks like sparkling water, herbal teas, or even a glass of dry red wine in moderation. Hydration is key to feeling your best during the festive season. There are also keto friendly wines and spirits available to buy here in the UK, we love these keto friendly wine cases from Drink Well. 

Don't forget the dessert 

You don’t have to miss out on a festive dessert just because you are following a keto diet! Although traditional festive desserts like Christmas pudding are notorious for being packed with carbs and sugar, there are so many keto-friendly dessert recipes you can make that can be enjoyed by all the family. 

Here’s a selection of our top 5 keto-friendly dessert recipes we’ve created to help inspire you to get baking this festive season.

Keto-friendly Coconut Granola Snowballs

These adorable snowballs are made with just 5 ingredients and are perfect as a dessert or for snacking on throughout the holidays. Recipe here.

Keto-friendly Chocolate Peanut Butter Granola Cookies

These cookies can be enjoyed by all the family and are great for baking on Christmas eve to leave out as a snack for Santa and his reindeers! Recipe here.

Keto-friendly Dark Chocolate & Hazelnut Tart

This indulgent Vegan Dark Chocolate & Hazelnut Tart recipe is made without any refined sugar. The perfect mix of a crunchy granola base paired with velvety smooth coconut ganache! Recipe here.

Keto-friendly Peach Crisp

This Peach Crisp recipe is made with juicy baked peaches and our delicious Low Sugar granola for extra taste & texture! Perfect for batch baking this Christmas. Recipe here.

Keto-friendly Chocolate & Chia Pudding

This chia pudding is made with a delicious blend of Cocoa powder, chia seeds and thick yoghurt topped with our Cocoa & Hazelnut granola for extra nourishment and crunch! Recipe here.

By following these tips and getting creative in the kitchen, you can still enjoy a delicious and keto-friendly Christmas feast whilst staying on track with your health and wellness this festive period.

Finding the Light: Tips for dealing with Seasonal Affective Disorder (SAD) this winter

What is SAD?

As the days grow shorter and the temperature drops, 1 in 5 people in the UK can find themselves struggling with Seasonal Affective Disorder (SAD). Also known as winter depression, SAD is a type of depression that occurs at a specific time of year, most commonly during the winter months when sunlight exposure is reduced. 

The lack of natural light can disrupt our circadian rhythms and lead to a range of symptoms, including low energy, irritability, a lack of interest in activities and a persistent feeling of sadness. While SAD can be a challenging condition to deal with, there are several lifestyle changes that can help individuals manage their symptoms and improve their overall well-being during the winter months.

Check out our top tips below on finding balance and feeling brighter throughout the winter season.

Understanding SAD

Symptoms of SAD can include feelings of sadness, hopelessness, and low energy levels. Other common symptoms of SAD include:

• Changes in appetite and weight

• Difficulty sleeping or oversleeping

• Loss of interest in activities once enjoyed

• Difficulty concentrating

• Social withdrawal

A diagnosis of SAD is typically made by a healthcare professional after a thorough evaluation of a patient's symptoms. It is important to note that symptoms of SAD can also be indicative of other medical conditions, such as hypothyroidism or vitamin D deficiency. Therefore, it is best to check for these with your health care professional too.

Lifestyle Changes

Maximise Natural Light Exposure 

One of the most effective ways to deal with SAD is to increase exposure to natural light from the sun. This can be achieved by spending more time outdoors during the day when daylight is still present to absorb the Vitamin D from the sunlight. Taking short walks or going for a run outside will help increase your Vitamin D levels which the body produces as a result of exposure to sunlight. Vitamin D is essential for healthy bones and helps regulate inflammation and immune function. 

It’s important to get outside during the winter months to increase your Vitamin D as it cannot be absorbed through windows. The glass blocks the UVB rays from the sun which prevents Vitamin D being produced in the body. The app D Minder Pro helps you track and manage your Vitamin D exposure by sharing forecasts based on your location, solar positions and your daily exposure vs your target. It’s available to download for free from the Apple app store and the Google Play store.

Consider Light Therapy

Light therapy devices (often called SAD lamps) can also be very beneficial as they mimic natural sunlight that is in short supply during the winter months. Light therapy involves positioning a SAD lamp so that it shines indirectly on your face for about 20-30 minutes each day, typically in the morning. A great tip is to integrate this practice into your morning routine whilst you do your skincare or eat your breakfast. 

Reduced exposure to sunlight during the winter months can disrupt the body's natural sleep-wake cycle, which can lead to feelings of depression. Light therapy can help alleviate those symptoms by helping regulate the body's circadian rhythm and the production of melatonin, a hormone that plays a role in sleep and mood.

Create a Light and Bright Living Space

Enhance the lighting in your living and working spaces by changing the bulbs during the winter months. Opt for warm, full-spectrum light bulbs that mimic natural sunlight. You can also rearrange your furniture to maximise exposure to light and consider using light-coloured curtains to allow more daylight to filter through. A light and bright environment can positively impact your mood and energy levels.

Winter is the perfect time to add fairy lights and scented candles to your space to make your evenings feel brighter and cosier. Pink himalayan salt lamps are also great for creating a relaxing and cosy ambiance in the evenings that can give the feeling of a cosy fire. 

Establish a Consistent Routine

Maintaining a regular routine can help stabilise your mood and alleviate symptoms of SAD. Creating a healthy routine with consistent sleep patterns, meal times and regular exercise can help structure your day and get the most out of the sunlight hours. A structured schedule can help provide a sense of consistency, stability and control, helping to counter the feelings of low energy and low mood. 

Focus on Exercise and Nutrition 

Pay close attention to your diet as what you eat  can impact your mood. Eating a balanced diet with plenty of fruits, vegetables, healthy fats and protein can provide the body with the nutrients it needs to function properly whilst also improving overall mood and energy levels. You can also consider taking a vitamin D supplement, as reduced sunlight exposure during the winter can lead to deficiencies. 

Physical activity is a powerful antidote to SAD. Regular exercise releases endorphins, the body's natural mood lift that can help combat the low moods associated with SAD. Choose activities you enjoy, whether it's going to the gym, practising yoga or pilates or getting outside in the daylight for a walk. 

Incorporate Mind & Body Practices 

Incorporating mindfulness and relaxation techniques into your daily routine are valuable tools for navigating the challenges of SAD and can be incredibly beneficial. Practices like meditation and breathwork and mindful movement practices like yoga can help manage stress and improve your overall well being during the winter months. For yoga we love Yoga with Kassandra on Youtube and for meditation we love Yogi Brian on Spotify.

Mindfulness doesn’t have to be complicated and can be as simple as creating a tea or coffee routine where you intentionally slow down and fully immerse yourself in the experience. Take 5 minutes to slowly and mindfully make your favourite hot drink, taking time to feel gratitude and appreciation whilst enjoying each sip slowly. It’s a great way of incorporating mindfulness into your day and can be a beneficial grounding technique. You can also do the same with daily routines and tasks by really slowing them down to be more mindful and present whilst completing them whether it’s doing your laundry or cooking a delicious and nourishing meal.

Get Enough Sleep

Getting enough sleep is crucial for overall health and wellbeing, and can also help manage the symptoms of SAD. Establishing a regular sleep routine, avoiding caffeine and alcohol before bedtime, and creating a relaxing sleep environment can all contribute to better quality sleep, especially during the winter months where energy can be lower. It is also important to try and maintain a consistent bedtime even on weekends, to help regulate the body's internal clock. 

Also try and limit screen time for at least 30 minutes before bed so that you can wind down and switch off ready for a peaceful night's rest. The darker nights are a great opportunity to light a candle and journal or cosy up with a great book. We’ve been loving the book Wintering: The Power of Rest and Retreat in Difficult Times by Katherine May that explores the ways we can care for and repair ourselves through challenging times. 

Socialise and Seek Community

Don't underestimate the power of human connection. Make an effort to maintain social relationships, whether through virtual means or in person gatherings. Share your feelings with friends or family, and consider joining a support group for individuals experiencing SAD. Knowing that you're not alone can provide comfort and understanding and help you deal with the symptoms that you are experiencing. 

Counselling and Therapy

Counselling and therapy can be beneficial for those with SAD, particularly when combined with other treatments. Talking to a mental health professional can help you identify and address underlying issues that may be contributing to their SAD symptoms. Cognitive behavioural therapy (CBT) is a type of therapy that has been shown to be effective in treating SAD.

There are also many benefits to incorporating holistic healing practices like Traditional Chinese Medicine or Reflexology to help alleviate the symptoms of SAD. They can help bring the body back into balance whilst supporting the nervous system that can improve overall wellbeing and quality of life. 

Wrap up

Managing Seasonal Affective Disorder (SAD) requires a multifaceted approach that looks at balancing both physical and emotional wellbeing. By prioritising natural light exposure, incorporating healthy lifestyle habits, and seeking support when needed, you can navigate the winter months with resilience and a positive mindset. 

Embrace the light, both literally and metaphorically with the Winter Solstice happening next week. The Winter Solstice is the longest night and shortest day of the year and takes place next Friday 22nd December. Once this day passes the days will start getting longer with more daylight being present as spring approaches. Also known as The Yule in ancient Pagan traditions, it was celebrated as the re-birth of the sun.