Canggu, Bali, August 2016

Buddhist Monastery, Banjar, Bali, August 2016

Yogi at Hindu Monastery, Kauai, Hawaii, March 2014

WELLINGTON APOTHECARY Therapeutic Teas have arrived at the YogAlign Studio in Mount Maunganui

Choose from Calming, Revitalising or Detoxifying Therapeutic Herbal Teas



NZ$16.00 - 50 grams
A blend of herbs traditionally used to support the nervous system, calm the mind and improve sleep quality. Contains passionflower, skullcap, withania root, damiana & rose petals.


NZ$19.00 - 50 grams
A blend of herbs traditionally used to build strength & vitality. Tonic tea blend also helps to enhance memory & alertness. Contains ginko, gotu kola, kawakawa, rosemary, licorice & hibiscus.


NZ$26.00 100 grams
A blend of herbs traditionally used to support the liver, clear the skin and maintain a healthy weight. Contains cleavers, green tea, dandelion root, schisandra berries & fennel seeds.
All dried herbs in our tea blends are wild crafted or sourced organically when available. Non organic herbs may be used when organic herbs are unavailable.

Ascension Meditation Courses

Typically taught over a weekend, our one course gives you everything you need for a powerful, self-sufficient meditation practice. We also do the course in different formats such as mid-week, evenings or residential.

Course hours

Our standard weekend format is Friday evening 7 pm – 9:30 pm, Saturday and Sunday 10 am – 4 pm (finish times are approximate). For a course of an alternative format please see the registration.

Course fee

$NZ395 (incl. GST) is our standard fee.

Waikato/Bay of Plenty

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I make up batches of buckwheat crepes in advance and freeze them. It makes a stunning breakfast come together very quickly – even on a weekday! My instructions for scrambled eggs will ensure you have gorgeously creamy eggs and a breakfast to rival any fancy café fare.

1 cup (145 g) buckwheat flour

1 cup (250ml) milk (dairy or non-dairy will both work)

¼ cup (60ml) olive oil or melted butter

3 free-range eggs – lightly beaten (for crepes)

¼ teaspoon salt

8 free-range eggs (for scrambling) – lightly beaten

200g slices Regal smoked salmon (feel free to add more than this to each plate!)

Ghee or butter for cooking eggs and crepes


To serve: finely chopped chives, avocado slices


Whisk the buckwheat flour, milk, oil, eggs and salt together in a large bowl until smooth. 

Heat a spoonful of oil in a sauté or crepe pan over a medium heat. Pour ¼ cup of batter into the pan and swirl the pan a little to spread the mixture thinly. Cook for 1 minute before flipping, and cook for a further minute. Watch the temperature of the pan. You are aiming for lightly golden. Repeat until all the batter is used. Add additional oil as needed. Store completed crepes, covered, in a warm oven until ready to use, or make up to 24 hours in advance.

Crepes can be reheated gently in a warm sauté pan or in the oven on a low heat.

Season the beaten eggs with salt. Heat a large sauté pan over a low heat. Add three tablespoons of butter and wait until melted and foamy. Add the eggs, leave to sit for 5 seconds and then use a spatula to gently move the eggs around the pan. Use long swirling motions, bringing the eggs in from the outside of the pan into the middle. Once the eggs are 80 percent cooked, remove from the heat (they will continue to set).

Place a warm buckwheat crepe on each plate and divide the scrambled egg among these. Add two slices of smoked salmon to each, sliced avocado (if using) and fold crepe over. Garnish with freshly chopped chives.


Serve immediately.

Serves 4.

Prep time 15 mins. Cooking time 15 mins.



Shoulder Anatomy Animated Tutorial

In this episode of eOrthopodTV, orthopaedic surgeon Randale C. Sechrest, MD narrates an animated tutorial on the basic anatomy of the shoulder.


The Candida-Fighting Tropical Fruit You Didn't Know Could Heal Your Gut

April 29, 2017 

With its unmistakable golden cone topped with spiky green leaves, the pineapple is an emblem of the tropics. First cultivated by indigenous people in South America, the pineapple caught the attention of the Europeans, who brought it around the world, from the Philippines and India to Africa and Hawaii, where it took root and flourished. 

In Cuba where I'm reporting from, pineapple cultivation is on the upswing for export to Europe, supporting the incomes of farmers growing this fruit on the island. In modern times the most common variety of pineapple has been Smooth Cayenne, evidently because it's consistent cylinder shape made it well-suited for canning. Today, as fresh pineapple is in vogue, more varieties of the fruit are gaining popularity. 

You would think that this fruit, bursting with sweet flavor and enchanting aroma, would have some very special nutritional qualities. And you would be right! And vitamin C, calcium, magnesium, and potassium are just the beginning. Pineapples are also packed with the enzyme bromelain, which was discovered in 1875 and takes its name from the family Bromeliaceae to which the pineapple belongs. Renowned for its ability to fight inflammation, bromelain is often called pineapple protease. 

Naturally, pineapple has been prized in traditional folk medicine, which has inspired intensive nutritional study in recent decades. So what does the literature say? Here is a look at what the science has turned up on pineapples and their powerhouse enzyme:

1. Pain and inflammation relief. 

Because of the anti-inflammatory and pain-relieving effects of bromelain, the earliest studies were on arthritis. Subsequently, an investigation from the University of Reading found an improvement in stiffness and function in acute knee pain for people using bromelain.

2. Liver protection. 

Research from Benin in Africa discovered that the fruit was helpful in correcting liver damage in laboratory rats. This means it can help support our detoxification pathways, which is never a bad thing. 

3. Multifaceted inflammation fighter. 

review from India and Malaysia explained that bromelain decreased key inflammatory mediators in numerous studies. For example, bromelain helped down-regulate an important component of inflammation called COX-2. In another example of its therapeutic impact on inflammation with soft-tissue injuries, bromelain was able to help athletes recover from bruising more quickly. 


Photo Credit: iStock

4. Digestion support. 

Pineapple has been long praised as a digestive aid because of its potent enzymes. In a rather dramatic example of this, a study appearing in the Turkish Journal of Gastroenterology said that drinking pineapple juice led to the dissolution of undigested food in the stomach due to the enzyme in the juice.

5. Improves bowel cleansing. 

Cleansing is paramount in prepping for a colonoscopy since an incomplete cleanse can lead to unsuccessful procedures. A study from Turkey discovered that adding pineapple juice to the cleansing regime significantly helped to clear the tracks for colonoscopies.

6. Fights diarrhea.

Research from the University of Maryland School of Medicine indicates that bromelain can fight diarrhea from GI infections such as the notorious E. coli. The authors concluded that "It may be clinically useful as an antidiarrheal drug."

7. Fights yeast like candida. 

Yeast infections are a major health concern. In a lab experiment done in Germany, bromelain demonstrated an ability to support the immune system and kill candida. 

To learn more about delicious fruit, vegetables, and herbs that can help reduce inflammation, check out the anti-inflammatory program in my new book, The Allergy Solution.





“If you just sit and observe, you will see how restless your mind is. If you try to calm it, it only makes it worse, but over time it does calm, and when it does, there's room to hear more subtle things - that's when your intuition starts to blossom and you start to see things more clearly and be in the present more. Your mind just slows down, and you see a tremendous expanse in the moment. You see so much more than you could see before. It's a discipline; you have to practice it.” Steve Jobs

I tried the Chocolate & Zucchini cake this Easter weekend and would definitely bake and indulge again. It is dark and moist with Whittakers 72% cocoa Dark Ghana Chocolate, chopped up for my chocolate chips. Chocolate ganache was poured over the top & then a sprinkling of dried rose petals.


By Jennifer Pilgrim


Yields: 6 mini bundt cakes or 12 cupcakes

  • 1 ¼ cup flour (preferably gluten free)
  • 1/3 cup unsweetened cocoa powder
  • 1 teaspoon baking soda
  • ¼ teaspoon salt
  • 2 tablespoons vegetable oil (preferably coconut)
  • 1/3 cup honey
  • 1 teaspoon vanilla
  • 1 egg
  • 1 egg white
  • 1 cup shredded zucchini
  • ¼ cup unsweetened apple sauce
  • ½ cup almond milk
  • ½ cup chocolate chips (preferably dark)
  1. Preheat oven to 350 degrees F.
  2. Spray pan with nonstick cooking spray or use liners.
  3. Use a paper towel to blot and squeeze zucchini dry.
  4. In a medium bowl, whisk together flour, cocoa powder, baking soda, and salt.
  5. In an electric mixing bowl, add egg, egg white, oil, honey, and vanilla. Mix on low until smooth.
  6. Add in zucchini, apple sauce, and almond milk and mix.
  7. Slowly add in dry ingredients and mix until just combined.
  8. Gently fold in chocolate chips.
  9. Bake 22-25 minutes or until toothpick inserted into middle comes out clean.
  • Preparation time: 15 minutes
  • Cook time: 25 minutes
  • Total time: 40 minutes



By Joanna Loveys


It is a simple fact that there is an unlimited Source of everything we need or could ever want. This great abundance is already ours, available to all of us all the time. 

The Manifestation of ABUNDANCE espoused by spiritual teachers like Wayne Dyer, Louise Hay and Deepak Chopra is not a new concept . Often when we hear about The Law of Abundance or Attraction, it refers to money. While it certainly does include financial prosperity, it is much more than that. Abundance relates to the state of being consciously connected to our Source Energy.

When we entertain a lack mentality, such as a lack of time, money or other resources, we literally create an energetic wall around ourselves that keeps those very things from entering our lives.

What really is abundance? Is it a tangible thing – abundant wealth or intangible abundant health? What one considers abundance another thinks is going without – it’s a perception.  The dictionary describes abundance as a great or potential amount or being in rich supply. We do live in an abundant universe, and we attract what we put out there. Each day is a new day that is full of possibilities. What is it that you would like to do or be or have more than anything else in the world? 

I read somewhere that if you hold a thought for 17 seconds the Law of Attraction kicks in but hold it for 68 seconds and things begin to move, manifestation has begun. Whether that is so or not, if you can think about what you do want in your mind, and focus on that, you can bring that into your life. In reverse, focusing on what we DON'T want tends to bring us more of the same! Using positive affirmations, meditation, taking action and expressing gratitude for our many blessings is the key. Keynote speaker Brian Tracy says that thinking continually about what you want and not the things you fear pays dividends.

Peace, prosperity, healing and wellbeing is within the grasp of everyone. Release those things that don’t work for you any more, just let them go, and make room for something better to fill up that space.

Never underestimate the power of the imagination to create miracles. If you listen to your inner voice and truly believe that you are a magnet for the good stuff then you draw that energy towards you – and I know which sort of energy I would rather attract! Energy flows where intention goes! Pay close attention to the abundance you already have and give yourself permission to be prosperous. 

Why not try ending your day with a positive thought , no matter how hard the day was there must be one thing to be positive about and thankful for. You have nothing to lose, and perhaps everything to gain!



Keep your eye out for a rare full moon on the night of April 11. This unique pink moon in Libra will cause a cosmic shift in energy if you open yourself up to it. If you’re standing outside on Tuesday gazing at the sky, you won’t actually see a pink-colored moon. The moon’s name comes from vibrant pink wildflowers called ground Phlox. The pink moon alludes to the changes in nature that happen around this time of year. If you allow yourself to feel the moon’s energy, you may see similar changes in your own life.

Here’s what to expect from Tuesday’s rare pink moon in Libra:

1. Heightened Energy

The pink moon will cause a heightened energy around you. It’s up to you to choose how to channel the energy. You can allow it to become a negative source, or you can use it to better your life and yourself. By welcoming the energy shift with a positive attitude, positive things will follow.

2. Stronger Intuition

If you have a gut feeling in the days ahead, don’t ignore it. The pink moon will strengthen your sense of intuition. You’ll feel more connected to your inner self, including your wants, needs, desires and intentions. Listen to your instincts and follow through with your gut feelings.

3. An Awakening

The pink moon will bring about a wave of conscious awareness. If you open yourself up to it, it will lead to meaningful self-discovery. Use this time to re-center yourself. Find balance in your life. This new awakening will help you see the future more clearly and allow you to see what path to take.

4. Closer Relationships

Areas of communication will be highlighted in the days after the full moon. Use the energy to catch up with friends, family members and loved ones. Take the time to reach out to people you haven’t seen in a while and re-connect. Your social skills will be spot on after the pink moon, and you’ll crave closer relationships with loved ones.

5. A New Adventure

Full moons are associated with rebirth and new beginnings. If there’s something you’ve been wanting to try but never had the chance to, now is the right time. It might be taking up a new hobby, learning a new language or starting a new exercise program. Whatever it is, commit to it. Stop making excuses. Don’t let anyone get in your way from re-charging and trying something new.



If you are depressed you are living in the past.

If you are anxious you are living in the future.

If you are at peace you are living in the present.

Lao Tzu

Two modern day monks from New Zealand meet a diverse range of people making a choice for a better life through meditation.

Ballet dancers and writers, stressed business people, a cancer patient, foster children and maximum-security prisoners; their stories show peace is possible for individuals and communities - and suggests it may be possible for all of humanity.

Stunning cinematography combined with the power of people sharing from a place of profound peace delivers a palpable and moving experience.

by Aerial Cetnar March 12 2017 

5 Positive Ways Yoga Affects Your Mind Hero Image
Photo: @aeriallynn on Instagram
Although many individuals relish in their yoga practice for physical health benefits, there is just as much of a reason to love yoga for its mental health benefits. In the past few years, yoga and other mind-body practices have been a topic of interest for researchers in the psychology field, exploring its benefits for individuals working to improve their psychological well being. There is an increasing number of communities, such as hospitals, rehab centres and transitional homes incorporating yoga into their programming for improving mental health in many individuals.

Through research, yoga has been proven to help decrease stress, anxiety, insomnia, depression, and many other mental health issues. Yoga works by decreasing activity in the sympathetic nervous system, otherwise known as the "fight or flight" response, which is typically responsible for constricting blood vessels and raising heart rate and blood pressure. The breathing practices in yoga calm the nervous system overall and give us the time to reset.

Here are a few psychological qualities that yoga can cultivate:

1. Mindfulness. 

A lot of yoga practice focuses on using the breath as the main guide through movement. This gives us the experience of tuning into the present moment and increasing overall awareness. Many yoga teachers also encourage their students to let go of judgment toward themselves and accept where they are in their practice. By being in tune with our body movement and breath at the same time, we are practicing ways to be mindful both on the mat and in our daily life.


Photo credit: @aeriallyn 


2. Self-compassion. 

Because yoga requires commitment, it teaches us the importance of self-care and self-love. Along with letting go of judgment, it encourages us to love where we are and who we are. Yoga teaches us to appreciate that we are each perfectly imperfect and to embrace the diversity that we each bring to our yoga classes. We learn to encourage ourselves to maintain a holistic self-care practice that includes making time to care for our mind, body, emotions and spirituality in a non-judgmental and accepting way.

3. Resilience.

Yoga teaches us to take a step back, let go of our ego, and stick to our goals. The best way to improve in your yoga practice is through patience, especially for those who are just beginning their practice. It’s a challenge to let go of comparison, but it takes time to build a solid yoga practice and we learn that along the way. It teaches us to breathe through difficult postures just as we would through life challenges. We learn to find stillness during times of discomfort and find our breath during times when we need it the most.

4. Insight. 

One of the most impactful qualities to gain from yoga is the appreciation that you’re always learning and growing. Yoga gives you the opportunity to pause, reflect and set intentions for your practice that are parallel to your life intentions. You’re persistently checking in with yourself and asking yourself what it is that you need in that very moment in time. Yoga encourages us to always work toward being the best possible version of ourselves, but remaining open-minded and open-hearted during the process.

5. Purpose.

Yoga classes help build community and make people feel that they are part of something bigger. This is also applicable to the spiritual practice that comes from yoga that reminds us of elements of gratitude and aliveness. Yoga is a community where we can find support and a sense of belonging if you take the time to get to know those you’re practicing with. So, don’t be afraid to say hello next time you place your mat next to someone in class. 



Endometriosis: Why The Conversation Needs To Change

Heba Shaheed - 

Physiotherapist and Women's Health Coach, Heba Shaheed, talks about the importance of advocating and raising our voice, and how her own experience with Endometriosis has shaped her practice and allowed her to help hundreds of others who suffer in silence. 


What sparked your interest in working with women who were experiencing pelvic pain?

I have a personal history of endometriosis and pelvic pain including pudendal neuralgia and bladder pain. I was trying to find information to help myself, but at the same time I was a physio and I had seen patients with similar symptoms as myself and wanted be able to give them the best possible treatment plan – because we know with endometriosis, the answer is not just surgery.

A lot of the time it’s the diet worsening their pain – inflammation can be from the food you are eating, a lot of the time the muscles around their pelvis can be quite tight and the connective tissue and the organs can all be impacted. I wanted to offer a holistic approach that was more than just the surgery.

And open that side of the conversation – that you can have a good life just knowing what you need and how to deal with it, in a way that’s best for you.

In my case, I have had period pain since I was thirteen. It was pretty severe my whole life, but everyone told me it was normal and no-one suggested that it could be anything more than that. In 2010 it got really bad to the point where I was experiencing chronic pain in my pelvic area. From 2010-2013 I pretty much had pain every single day.

In 2010 I became a physio. So I thought – it could just be musculoskeletal pain. So I went and studied everything I possibly could from that point of view and that helped me and my patients.

In 2011 I went into women’s health because I thought there is more to the pelvis than just the outside, there is internal stuff too. I went and studied courses in women’s health physiotherapy, which is pelvic floor based. By 2013 I had completed a large number of courses in pelvic health and this was when I learnt about endometriosis and thought to myself, I wonder if that’s what I have?

So I went and saw a pelvic floor based physio and they agreed that it looked like I had endo. I went to a gynaecologist and she confirmed I had endo and I had the excision surgery, but I still had a lot of pelvic and abdominal pain. That’s when I started putting everything together- treating the musculoskeletal side of things both externally in the pelvis, back and hips, and also internally through the pelvic floor. I did two nutrition trainings and one was specifically in women’s health and endo, and radically changed my diet. The nutrition trainings looked at how gluten can be really inflammatory, and people with endo very often have a gluten intolerance.

Basically, it was my life story and my professional history, as well as my patients and trying to help them, that lead me down my chosen path.

Everyone is different. I teach a yoga-based method, which releases tension around the nervous system. It’s more important than stretches. It’s about getting the nervous system to flow, while lengthening and strengthening muscles. That’s where I am today and now I work collaboratively with some of the best endo-surgeons in Australia.

What is the most important thing to do when women are experiencing pain?

I believe certain things happen and I was given this experience to help change the world and make an impact in this area. I think the most important thing as a health or medical professional is to listen. A lot of people just don’t listen to the woman, because it doesn’t show up on scans. It’s important to come up with a plan based on symptoms not scan results. When you have a chronic illness you have to look at it through a holistic lens. You don’t want the endo to rule your life. You want to find whatever means possible to live your life normally.

What do you do when a woman comes to you presenting these symptoms?

When a woman comes with endo it’s a different kind of assessment to a normal physio assessment or women’s health assessment. When it comes to endo you need to put on every lens possible, you can’t look at it with narrow eyes. I listen and clinically reason. I try and pick up what’s going on and what I need to target. I might not do any treatment in the first session, I just listen. I ask a lot of questions to do with everything including their bladder history, bowel history, sexual history, their musculoskeletal pain history, fertility, diet, stress, other doctors they’ve seen and what pain they have experienced. I ask them everything! I also ask a lot about their hormones because there are certain symptoms that point to endo.

Their therapy would then involve a lot of things. One thing I do is nutrition and hormone coaching. With endo and pelvic pain, there can be an imbalance in their endocrine system (hormone) and an imbalance in their nervous system (brain and nerves). These two systems dance together so if one is out the other will likely be out. You need to restore balance. I get them to do a food-mood-poop diary. After looking at that, I can go ahead and make nutrition recommendations based on whatever their nutritional and hormonal imbalances are and then give them a specific dietary plan.

From the physio perspective, think about how the women who are always in pain hold themselves – they often move into the foetal or ball position. This makes the ab muscles tighten. The muscles of the pelvic floor and surrounds can also tighten so we look at this muscle imbalance. Every time you have a period everything down there contracts and your muscles go along for the ride as well. Very often, women with endo will have an overactive pelvic floor. So we do a lot of pelvic floor release work.

A lot of the time doing this can reduce period pain by 50%. Abdominal and cranial release work too. For all my endo girls I do a six-week pain education and exercise program, which I call stretch and relax for pelvic pain. Here I go through posture and how important it is, alignment though a yoga lens, getting the body to flow and open out the hips and pelvis but in a safe and controlled way, strengthening some of their muscles, and educating about the nervous system of the pain. Understanding pain reduces pain. There is no cure but you can manage it. Make the symptoms the best they have ever been.

Do you have a lot of women who come to you with a preconceived idea of what endo is? What’s the most frustrating thing you have seen in the media of how endometriosis has been portrayed?

There are so many things! The common ones are that the cure is pregnancy or hysterectomy. That period pain is normal - that probably frustrates me the most. I am of the belief that period pain is not normal. It might not be endo, but it could be another hormonal imbalance. Advice like have rye bread and don’t have white bread, this made things ten thousand times worse and is so frustrating to hear. Then there is the other end of the spectrum - you’ve got it, you’ve got to live with it and this is your life. Or you have pain, you have surgery and your pain should be gone. If you still have pain then it’s in your head and you should go and see a psychologist. So many patients come to see me, telling me they have been told that by medical professionals.

Then after 6 sessions of physio and classes their pain is significantly reduced. Often girls will have the endo surgery and their pain is exactly the same and then they are not even given advice on where to go and what to do about. They are just left stranded.

I think for so long endometriosis has been a surgical procedure (and yes it is 100%), but we can’t have the attitude that it is only surgery. It needs to be a multidisciplinary approach and a holistic integrated approach of everything. Your whole lifestyle needs to change. We need to advocate for ourselves because the doctors aren’t going to do it. We need to do this for our sisters, daughters, friends and future generations. We don’t even know if this affects 1 in 10 it could be more!

I run regular period pain workshops, I will go to uni groups and school groups and just give a talk about period pain. The first question I ask is who here has period pain? Alarmingly, about 80% of the hands in the room will go up. Period pain itself, you are not supposed to live with that! Being 13, 14, 15, 16, 17 and you’re experiencing period pain that you’re vomiting from or you can’t get out of bed, obviously something is wrong.

It is a combination of the food we are eating, the toxins going into our body, the amount of stress we are under at such a young age – all of these things. Hopefully we can make a cultural change on this topic! There is still so far to go. We’ve got to get in early.

So what can we do to change the conversation?

Because it’s a women’s issue and affects strictly women, that means that unfortunately it’s an issue that gets swept under the rug. Now we are thankfully seeing women’s rights improve in the workforce but now we need to see it in health. It’s also up to the women! When men have issues they go and want to find out but women will suffer in silence. Especially if they are told it is normal. We need to empower ourselves and put our foot down. It starts with education, that this isn’t normal, then we as women need to assert ourselves and acknowledge that we don’t need to live like this. We should be able to go to work and be able to care for ourselves. We need to advocate. No one is lobbying or advocating but because our generation is more educated, I think in the next 10-20 years we will have what Deborah Bush has achieved in New Zealand.

We are doing this for the betterment of society, this isn’t about my personal treatment, but about how I can use my experience to help others! How can I change the world from what I have been through? I think if we can get (celebrities obviously) people in government, who don’t necessarily have endo, but might know someone with it and we can get them to open up about it, then they can lobby and start to make changes on a national scale.

When was the last time you saw endo being discussed on tv? The intensity and depth of endo is not appreciated. When someone says to me “period pain”, my first thought is endo and that’s how it should be. You have to work backwards from worse case scenario so that you can rule it out. We need to change the language.


Heba Shaheed is a Physiotherapist & Women’s Health Coach. The Founder of  The Pelvic Expert, she works in physiotherapy for women’s health and treats: Chronic pelvic pain, sexual pain and dysfunction, vaginismus, incontinence, bladder dysfunctions, bowel dysfunctions, constipation, pelvic organ prolapse and abdominal separation.

Heba is also an exercise specialist and is trained in Pilates and Yoga. She draws on this experience to create individualized exercise programs for women tailored to their needs, with particular specialized programs for pregnancy, post-partum, and pelvic pain. Heba works closely with some of Sydney’s leading urogynecologists, endogynecologists, colorectal surgeons, obstetricians and fertility specialists.

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As summer fades and we prepare for shorter days and lower temperatures, a few simple steps will boost your immunity and help you stay well this season. 

Slow Cook for Health

Now is the time to swap cooling salads and iced food to warming, nourishing dishes such as soupscurries and casseroles to give your immune and digestive system a boost. Make the most of foods that have been fermented or pickled and promote gut health. “Raw, fermented foods like sauerkraut and kimchi are also great,” says functional nutritionist Jo Grabyn.

Try our favourite nourishing Autumn recipes here. 

Check Your Levels

The skin manufactures vitamin D when exposed to the sun, but shorter days mean fewer rays. “Vitamin D can start to become an issue from March because of the way the sun is angled,” says Grabyn. “Vitamin D is crucial for your immune system. If you are prone to colds and flu, suffer from allergies, or have an autoimmune disease, it’s worth getting your vitamin D checked.”

Combat Dry Air

Now the humidity has dropped, the air can be very drying for the nose, eyes, skin and throat. Grabyn says, “When the mucous membranes dry out, this natural barrier is impaired, and it increases your risk of catching a cold or flu. Staying hydrated with water, vegetables and fruit is important. It’s also vital you have adequate healthy fats to ensure the cell walls stay strong.”


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