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winter health

winter health

The ever-changing seasons present ever-changing challenges to our health, both mental and physical. But with each challenge comes an opportunity. As we move through the seasons, I encourage you to take stock and to look for ways to adapt your diet and environment – why survive when you can thrive? For many, winter is by far the hardest time of year, so I have put together a collection of helpful tips which I hope will lend some seasonal support.

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If you’re curious for information and would like to understand more of the context behind the ‘headline’ well-being advice I share, then this section is for you. You’ll find in-depth articles, evidence-based information and some hard-learned experience. It’s a place to dive deeper into the discussions around lifestyle, science and practice.

As always, nothing written here is a substitute for medical or personalised nutritional advice – so please be mindful of your own needs and seek appropriate professional support as necessary (see FAQs for more info). 

Seasonal Affective Disorder

There is no definitive explanation for what causes SAD just yet, although there are various hypotheses – from chemical imbalances (such as serotonin or melatonin), to reduced light exposure, to…

My Guide To Non-Food Treats

This is a concept that I have shared many times, but I realised I had never really compiled a list of ideas and suggestions on my website – so here they are.

bread

Understanding Food Categories

I know it all might seem rather simple, but it is a good idea to build sensible, balanced knowledge of nutrition up from scratch.

Well Being Article: How much Alcohol is too much? By Amelia Freer

Alcohol: How much is too much?

With Christmas soon upon us and the swing of festive parties and celebrations underway, champagne corks will be a-popping and cocktail shakers to the ready. I, like many, really do love a glass or…

Wellbeing Article: Autumn Health by Amelia Freer

Autumnal Health

As we move into deep autumn, my thoughts turn toward preparing both myself and my larder for the cold months ahead. This transition has never been something I dread – I adore the new flavours of the…

What is Positive Nutrition?

In recent years, I have wholeheartedly embraced the idea of Positive Nutrition. For those who read Nourish & Glow: The 10-day plan, you will probably be familiar with the idea already, as it forms…

How to eat more fibre

Eat More Fibre

Fibre is a key component of a healthy diet. Here in the UK, we are encouraged to consume 30g fibre per day – but the average adult intake is just 19g). We could be doing a bit better - how?

Should I Be Taking Supplements?

This is a question that I am asked almost daily. The idea certainly seems appealing, that by taking these little pills, you can almost ‘insure’ yourself against perhaps a less-than-perfect lifestyle.…

Article: Autumn Health by Amelia Freer

What is Functional Medicine?

You may have noticed in my bio that I have a qualification from the Institute of Functional Medicine. Not many people really understand exactly what Functional Medicine is, nor how it is different to…

Why Clean Eating Needs a Side Order of Common Sense

Just like fashion, trends in dieting come and go. I’ve been an interested observer of these for well over a decade now, watching each new idea peak in popularity before fading away in readiness for…

Gut Health, Part 1: The Basics of Gut Health

This topic is a real interest of mine. I often see clients who are struggling with all sorts of problems – ranging from skin disorders to obesity – which may stem from poor gut health, yet they…

Gut Health, Part 2: Probiotics and Prebiotics in gut health

In the second part of this gut health series, we are going to look at the role of probiotics and prebiotics in gut health – possibly one of the most exciting new topics to emerge in nutrition in the…

Gut Health, Part 3: How to nourish your gut

To nourish our guts, we first need to remove any potentially inflammatory factors (this could be some foods), improve digestion, heal any gut permeability (often called leaky gut), optimise…

Lotions & Potions: How Safe Are They?

Non-Toxic Beauty

When I started to be more conscious of what I put in my body – carefully choosing the most nourishing, unprocessed, and often organic, foods – I also started to wonder about what I was putting on my…

Thinking About: Fish

Fish is such a nutritious, versatile and delicious ingredient. I love how simple it is to make into a super healthy and quick meal – just a few minutes baked in the oven or under the grill, a squeeze…

Christmas Gift Guide

Gifts to Nurture Body & Soul

I don’t know about you, but as much as I adore the run-up to Christmas and all its festive cheer, I find the endless gift buying a stressful task. We so rarely need the things we are brought at…

Functional Weight Optimisation

Thinking About Weight Loss

In summary, Functional Medicine is the scientific approach to health concerns that focuses on identifying any potential root causes for each individual. Whilst many people may have the same…

Spotlight on Exercise, Part 1: The health benefits of exercise

It’s hard to argue with the fact that regular movement is good for our health. As well as playing an important role in helping to prevent heart disease, type 2 diabetes, stroke, some cancers and…

Spotlight on Exercise, Part 2: The potential risks of over-exercising

Whilst no single definition of ‘over-exercising’ exists, I tend to think of it as the point at which your body is starting to struggle with the amount of training stress you are asking it to handle,…

Spotlight on Exercise, Part 3: Creating An Exercise Habit

Moving our body throughout the day, regularly getting out of breath and incorporating some strength and resistance training into our week are all fantastic ways to maintain health and prevent future…

Shopping Locally

Back in our grandparents’ day there were few supermarkets. Everything was brought locally, either from independent stores or directly from the producers. Most meals were cooked from scratch, and…

Life as a Nutritional Therapist, Amelia Freer

Life as a Nutritional Therapist

One of the wonderful things about my profile as a nutritional therapist is that I get lots of budding nutritional therapists asking for advice. And of course I believe that there is plenty of room…

Food Sustainability: A discussion of the EAT-Lancet report

Food Sustainability: A discussion of the EAT-Lancet report

I was really interested to read the EAT-Lancet Commission’s ‘Planetary Health Diet’ paper published in January 2019. It led to a 3-part mini-series on my Instagram account, and I was very grateful…

Buying Meat: The Questions to Ask

What is right for one person may be wholly wrong for another. I'm a strong advocate and supporter of personal choice – and this is especially true when it comes to considering the choice between…

Is Organic Food Worth It?

In an ideal world, all of our food would be organic, home-grown and eaten within a few hours of picking, but that isn't a fair reality. Given the opportunity, which foods are worth prioritising to…

Detox: Fact or Fad?

‘Detox’ is certainly an appealing concept. For some, it allures to the purification and redemption of an unhealthy lifestyle; a ‘quick-fix’ to undo the late nights and hangovers. For others, the…

What’s Your Body Image?

With today’s cultural and technological appetites, especially for social media, we have laid sadly ourselves bare to the constant bombardment of staged and altered images of perceived beauty. For…

Thinking About: Fats

The National Obesity Forum, in association with Public Health Collaboration, published a report which sought to address the epidemics of obesity and type 2 diabetes. Some of the recommendations are…

Thinking About: Milk

I was brought up to believe wholeheartedly that milk (by which I mean cow, sheep or goat’s milk) is good for us; indeed, that we need milk in our diet for optimal health. We are told that it will…

Thinking About: Oily Fish

We have all seen the headlines that oily fish is apparently yet another ‘superfood’ and therefore something we should be including more of in our diets. But does the evidence support these claims?…

Tap Water

Is the tap water in the UK safe to drink? What are the UK water regulations? Drinking water in the UK is very tightly regulated: it must fulfil a wide range of safety standards that are in place to…

Salmon Soba Noodle Salad by Amelia Freer

Food & Mood

Good food is, for me, a huge source of comfort. That includes the process of cooking as well as sharing the resulting meal. Perhaps the most powerful impact that food can have on our mood is not…

Plant-based Diet: 9 Key Nutrients

This article gives a broad overview of 9 important nutrients to be aware of if you choose to consume a plant-based diet. They are not the only nutrients that need consideration, nor is this a…

Thinking About: Eating a plant-based diet

I believe it is important to be nutritionally informed when choosing to adopt a completely plant-based diet for the long-term (i.e., beyond Veganuary), to make sure we’re giving our bodies everything…

Mindful Self Compassion: how to be kinder to yourself

A Kinder Approach to Healthy Living

Mindful self-compassion is a beautiful concept and a radical shift for those of us used to having a particularly active and harsh inner critic - that internal voice that undermines us, criticises us,…

Healthy Winter Home

Winter Health

As autumn gently slides into winter and the riotous colours of Mother Nature subside into gentle, greyscale hues, the call of the natural world - and often of ourselves - is to withdraw, rest and…

14 Meal-planning Tips

14 Meal-planning tips for a cheaper, simpler and more nutritious diet, plus a printable sheet to help you get started.

How to build a healthy plate

How to ‘Build’ a Healthy Plate

If you, like many of us (myself included!), get stuck for inspiration on how to plan or put together a healthy meal from scratch, this simple guideline will hopefully lend some guidance.

Food & Symptom diary

The Benefits of Keeping a Food & Symptom Diary

A food and symptom diary, can be a helpful way to take stock of our everyday eating and drinking habits and start to tune into how our body is feeling.