<p>This recipe is perfect for supporting the immune system thanks to the anti-inflammatory properties of ginger and turmeric.</p><p>Carrots are a great source of beta carotene, the plant form of vitamin A which is vital for healthy immune function and eye health.</p><p>This recipe is gluten-free and dairy-free so is suitable for those with gluten and dairy sensitivities.</p><p><strong>Ingredients:</strong> serves 4</p><ul>  <li>12 carrots, peeled and cut in half</li>  <li>1 white onion, peeled and sliced</li>  <li>2 garlic cloves, crushed</li>  <li>2 tbsp olive oil</li>  <li>2 tsp dried turmeric</li>  <li>2 tsp ginger powder</li>  <li>4 sprigs fresh rosemary, de-stemmed</li>  <li>1 tsp cinnamon</li>  <li>500ml of chicken or vegetable stock</li>  <li>1 can (400ml) organic coconut milk such as Biona</li>  <li>1/4 tsp salt and 1/4 tsp pepper</li></ul><p><strong>Method:</strong></p><p>Preheat oven to 180C.</p><p>Peel and cut the carrots in half lengthwise and widthwise.</p><p>Line a large baking tray with a baking sheet.</p><p>Place carrots on the baking sheet and drizzle with olive oil.</p><p>Roast the carrots for around 20 minutes, or until tender.</p><p>Meanwhile, warm the olive oil in a pan on medium heat. Sauté the sliced onion until soft. Add the crushed garlic and stir for 1 minute. Set aside.</p><p>Once the carrots are roasted, in a food processor, add all ingredients.</p><p>Blend on high until well-combined.</p><p>Heat through on the hob on medium heat. Garnish, serve and enjoy.</p>

Looking for an allergen-free recipe to support your immune system? This recipe has all you need. 

<a href="/directory/ingredients/vitamin-a" target="_blank">beta carotene</a>

<a href="/directory/ingredients/vitamin-a" target="_blank">vitamin A</a>

<a href="/directory/ingredients/olive" target="_blank">olive oil</a>

<a href="/directory/ingredients/rosemary" target="_blank">rosemary</a>

<a href="/directory/ingredients/cassia-cinnamon" target="_blank">cinnamon</a>

<a href="/directory/ingredients/turmeric" target="_blank">turmeric</a>

<a href="/directory/ingredients/coconut-oil" target="_blank">coconut</a>

<a href="/directory/ingredients/garlic" target="_blank">garlic</a>

<a href="/directory/ingredients/ginger" target="_blank">ginger</a>

<a href="/directory/ingredients/black-pepper" target="_blank">pepper</a>

<a href="/directory/ingredients/clove-bud" target="_blank">cloves</a>

<a href="/directory/ingredients/onion" target="_blank">onion</a>

<p>This recipe is perfect for supporting the immune system thanks to the anti-inflammatory properties of <a href="/directory/ingredients/ginger" target="_blank">ginger</a> and <a href="/directory/ingredients/turmeric" target="_blank">turmeric</a>.</p><p>Carrots are a great source of <a href="/directory/ingredients/vitamin-a" target="_blank">beta carotene</a>, the plant form of <a href="/directory/ingredients/vitamin-a" target="_blank">vitamin A</a> which is vital for healthy immune function and eye health.</p><p>This recipe is gluten-free and dairy-free so is suitable for those with gluten and dairy sensitivities.</p><p><strong>Ingredients:</strong> serves 4</p><ul>  <li>12 carrots, peeled and cut in half</li>  <li>1 white <a href="/directory/ingredients/onion" target="_blank">onion</a>, peeled and sliced</li>  <li>2 <a href="/directory/ingredients/garlic" target="_blank">garlic</a> <a href="/directory/ingredients/clove-bud" target="_blank">cloves</a>, crushed</li>  <li>2 tbsp <a href="/directory/ingredients/olive" target="_blank">olive oil</a></li>  <li>2 tsp dried turmeric</li>  <li>2 tsp ginger powder</li>  <li>4 sprigs fresh <a href="/directory/ingredients/rosemary" target="_blank">rosemary</a>, de-stemmed</li>  <li>1 tsp <a href="/directory/ingredients/cassia-cinnamon" target="_blank">cinnamon</a></li>  <li>500ml of chicken or vegetable stock</li>  <li>1 can (400ml) organic <a href="/directory/ingredients/coconut-oil" target="_blank">coconut</a> milk such as Biona</li>  <li>1/4 tsp salt and 1/4 tsp <a href="/directory/ingredients/black-pepper" target="_blank">pepper</a></li></ul><p><strong>Method:</strong></p><p>Preheat oven to 180C.</p><p>Peel and cut the carrots in half lengthwise and widthwise.</p><p>Line a large baking tray with a baking sheet.</p><p>Place carrots on the baking sheet and drizzle with olive oil.</p><p>Roast the carrots for around 20 minutes, or until tender.</p><p>Meanwhile, warm the olive oil in a pan on medium heat. Sauté the sliced onion until soft. Add the crushed garlic and stir for 1 minute. Set aside.</p><p>Once the carrots are roasted, in a food processor, add all ingredients.</p><p>Blend on high until well-combined.</p><p>Heat through on the hob on medium heat. Garnish, serve and enjoy.</p>

Anti-Inflammatory Carrot, Ginger & Turmeric Soup

<p>If you have just been told that you have high cholesterol, you may be wondering what you can do to lower it.</p><p>With the agreement of your doctor, it can be possible to improve your cholesterol levels through<strong> diet and lifestyle changes</strong> alone. However, this will depend on how high your cholesterol is and your individual risk factors. If you have been prescribed statins to treat high cholesterol, it is still a sensible idea to make sure your diet is full of foods that support a healthy heart and cardiovascular system.</p><h4>What are the best foods to lower cholesterol?</h4><p>The plant foods recommended below provide <strong>fibre</strong> and <strong>plant sterols </strong>to help reduce the absorption of excess cholesterol in the gut. Many of these foods also provide <strong>antioxidants,</strong> <strong>anti-inflammatory </strong>compounds, and <strong>healthy fats</strong> that contribute to lower cholesterol and healthier arteries:</p><h5>Wholegrains</h5><p>Choose whole grains e.g. oats, oatmeal, buckwheat, brown rice, wholewheat pasta, quinoa instead of refined (white) bread, rice, and pasta, biscuits, corn flakes. Avoid pastries, muffins, pies, croissants or consume these only occasionally.</p><h5>Vegetables</h5><p>Consume a mix of both raw and cooked vegetables. Aim to include a wide range of vegetables of various colours. Cook primarily either by grilling, boiling, or steaming, and stir-fry or roast in moderation. Aim for 5 portions of vegetables each day.</p><h5>Legumes</h5><p>Include legumes in meals such as cooked beans e.g. cannellini beans, kidney beans, butter beans, black beans, peas, chickpeas, and lentils (choose tins with no added sugar).</p><h5>Fruit</h5><p>Consume a range of different fruits such as berries, apples, bananas, strawberries, cherries, plums, and kiwi. Aim for 2 portions of fruit per day. Grapefruit can affect how some statin medications are processed by the body, so check with your pharmacist or doctor first if you are taking statins.</p><h5>Sweets and sweeteners</h5><p>Avoid products that contain large amounts of added sugar. Use a natural sweetener such as stevia if you want to sweeten tea or coffee. Consume sucrose, honey, chocolate, or sweets in moderation and limit cakes, ice creams, fructose, and soft drinks to occasional treats.</p><h5>Meat and fish</h5><p>Choose lean meat, poultry (without the skin), and oily fish e.g. mackerel, salmon, anchovies, sardines herring, and trout. Avoid meats such as salami, sausages, bacon, spare ribs, organ meats, and hot dogs.</p><h5>Dairy food and eggs</h5><p>Opt for semi-skimmed milk and low-fat cheeses e.g. ricotta, cottage cheese, parmesan, goat’s cheese, and feta. Eggs can be eaten however stick to boiled or poached. Consume scrambled or fried eggs, cream, and regular cheese occasionally.</p><h5>Oils and dressings</h5><p>Cook with refined oils such as olive oil, avocado oil, or sunflower oil which can withstand relatively high heat. Use extra virgin or cold-pressed oils such as extra virgin olive oil, hemp seed oil, flaxseed oil, and walnut oil for drizzling on salads rather than cooking as heat can damage these oils.</p><h5>Nuts/seeds</h5><p>Consume a small handful of unsalted nuts daily, such as walnuts, almonds, cashews, hazelnuts, and Brazil nuts. Seeds such as pumpkin, sunflower, and ground flaxseeds are also beneficial.</p><h5>Avoid deep-fried foods and takeaways</h5><p>These increase LDL and lower HDL levels.</p><p></p><p></p>

What are the best foods to lower cholesterol? Legumes, wholegrains, fruits and vegetables! 

<a href="/directory/ingredients/olive" target="_blank">extra virgin olive oil</a>

<a href="/directory/ingredients/plant-sterols" target="_blank">plant sterols</a>

<a href="/directory/ingredients/sunflower-oil" target="_blank">sunflower oil</a>

<a href="/directory/ingredients/bean-pod" target="_blank">kidney beans</a>

<a href="/directory/ingredients/flaxseed-oil" target="_blank">flaxseed oil</a>

<a href="/directory/ingredients/strawberry" target="_blank">strawberries</a>

<a href="/directory/ingredients/bean-pod" target="_blank">black beans</a>

<a href="/directory/ingredients/brown-rice" target="_blank">brown rice</a>

<a href="/directory/ingredients/grapefruit" target="_blank">Grapefruit</a>

<a href="/directory/ingredients/buckwheat" target="_blank">buckwheat</a>

<a href="/directory/ingredients/cocoa" target="_blank">chocolate</a>

<a href="/directory/ingredients/sunflower-oil" target="_blank">sunflower</a>

<a href="/directory/ingredients/sweetener" target="_blank">sweetener</a>

<a href="/directory/ingredients/avocado" target="_blank">avocado</a>

<a href="/directory/ingredients/oats" target="_blank">oatmeal</a>

<a href="/directory/ingredients/pumpkin" target="_blank">pumpkin</a>

<a href="/directory/ingredients/sucrose" target="_blank">sucrose</a>

<a href="/directory/ingredients/black-walnut-hulls" target="_blank">walnut</a>

<a href="/directory/ingredients/coffee" target="_blank">coffee</a>

<a href="/directory/ingredients/quinoa" target="_blank">quinoa</a>

<a href="/directory/ingredients/stevia" target="_blank">stevia</a>

<a href="/directory/ingredients/honey" target="_blank">honey</a>

<p>If you have just been told that you have high cholesterol, you may be wondering what you can do to lower it.</p><p>With the agreement of your doctor, it can be possible to improve your cholesterol levels through<strong> diet and lifestyle changes</strong> alone. However, this will depend on how high your cholesterol is and your individual risk factors. If you have been prescribed statins to treat high cholesterol, it is still a sensible idea to make sure your diet is full of foods that support a healthy heart and cardiovascular system.</p><h4>What are the best foods to lower cholesterol?</h4><p>The plant foods recommended below provide <strong>fibre</strong> and <strong><a href="/directory/ingredients/plant-sterols" target="_blank">plant sterols</a> </strong>to help reduce the absorption of excess cholesterol in the gut. Many of these foods also provide <strong>antioxidants,</strong> <strong>anti-inflammatory </strong>compounds, and <strong>healthy fats</strong> that contribute to lower cholesterol and healthier arteries:</p><h5>Wholegrains</h5><p>Choose whole grains e.g. oats, <a href="/directory/ingredients/oats" target="_blank">oatmeal</a>, <a href="/directory/ingredients/buckwheat" target="_blank">buckwheat</a>, <a href="/directory/ingredients/brown-rice" target="_blank">brown rice</a>, wholewheat pasta, <a href="/directory/ingredients/quinoa" target="_blank">quinoa</a> instead of refined (white) bread, rice, and pasta, biscuits, corn flakes. Avoid pastries, muffins, pies, croissants or consume these only occasionally.</p><h5>Vegetables</h5><p>Consume a mix of both raw and cooked vegetables. Aim to include a wide range of vegetables of various colours. Cook primarily either by grilling, boiling, or steaming, and stir-fry or roast in moderation. Aim for 5 portions of vegetables each day.</p><h5>Legumes</h5><p>Include legumes in meals such as cooked beans e.g. cannellini beans, <a href="/directory/ingredients/bean-pod" target="_blank">kidney beans</a>, butter beans, <a href="/directory/ingredients/bean-pod" target="_blank">black beans</a>, peas, chickpeas, and lentils (choose tins with no added sugar).</p><h5>Fruit</h5><p>Consume a range of different fruits such as berries, apples, bananas, <a href="/directory/ingredients/strawberry" target="_blank">strawberries</a>, cherries, plums, and <a href="/directory/ingredients/kiwi" target="_blank">kiwi</a>. Aim for 2 portions of fruit per day. <a href="/directory/ingredients/grapefruit" target="_blank">Grapefruit</a> can affect how some statin medications are processed by the body, so check with your pharmacist or doctor first if you are taking statins.</p><h5>Sweets and sweeteners</h5><p>Avoid products that contain large amounts of added sugar. Use a natural <a href="/directory/ingredients/sweetener" target="_blank">sweetener</a> such as <a href="/directory/ingredients/stevia" target="_blank">stevia</a> if you want to sweeten <a href="/directory/ingredients/green-tea" target="_blank">tea</a> or <a href="/directory/ingredients/coffee" target="_blank">coffee</a>. Consume <a href="/directory/ingredients/sucrose" target="_blank">sucrose</a>, <a href="/directory/ingredients/honey" target="_blank">honey</a>, <a href="/directory/ingredients/cocoa" target="_blank">chocolate</a>, or sweets in moderation and limit cakes, ice creams, fructose, and soft drinks to occasional treats.</p><h5>Meat and fish</h5><p>Choose lean meat, poultry (without the skin), and oily fish e.g. mackerel, salmon, anchovies, sardines herring, and trout. Avoid meats such as salami, sausages, bacon, spare ribs, organ meats, and hot dogs.</p><h5>Dairy food and eggs</h5><p>Opt for semi-skimmed milk and low-fat cheeses e.g. ricotta, cottage cheese, parmesan, goat’s cheese, and feta. Eggs can be eaten however stick to boiled or poached. Consume scrambled or fried eggs, cream, and regular cheese occasionally.</p><h5>Oils and dressings</h5><p>Cook with refined oils such as <a href="/directory/ingredients/olive" target="_blank">olive oil</a>, <a href="/directory/ingredients/avocado" target="_blank">avocado</a> oil, or <a href="/directory/ingredients/sunflower-oil" target="_blank">sunflower oil</a> which can withstand relatively high heat. Use extra virgin or cold-pressed oils such as <a href="/directory/ingredients/olive" target="_blank">extra virgin olive oil</a>, hemp seed oil, <a href="/directory/ingredients/flaxseed-oil" target="_blank">flaxseed oil</a>, and <a href="/directory/ingredients/black-walnut-hulls" target="_blank">walnut</a> oil for drizzling on salads rather than cooking as heat can damage these oils.</p><h5>Nuts/seeds</h5><p>Consume a small handful of unsalted nuts daily, such as walnuts, almonds, cashews, hazelnuts, and Brazil nuts. Seeds such as <a href="/directory/ingredients/pumpkin" target="_blank">pumpkin</a>, <a href="/directory/ingredients/sunflower-oil" target="_blank">sunflower</a>, and ground flaxseeds are also beneficial.</p><h5>Avoid deep-fried foods and takeaways</h5><p>These increase LDL and lower HDL levels.</p><p></p><p></p>

Best Foods to Lower Cholesterol 

<h4>Learn about inflammation and how to reduce it through key lifestyle changes.</h4><p>Inflammation is a normal immune response to injury or infection in the body. Redness, swelling, pain, heat, and loss of function are five classic symptoms of inflammation. This is your body’s way of protecting the area in order to heal and repair the cells and tissues.</p><p>Whilst an inflammatory response is designed to be acute and typically resolves itself, problems occur when inflammation persists long-term. Certain diet, lifestyle, and environmental factors can contribute to persistent, low-grade inflammation in the body. Over time this may lead to tissue damage and the development of chronic health conditions such as heart disease, diabetes, joint pain, allergies, cancer, anxiety, and depression. Symptoms of chronic inflammation may include fatigue, digestive problems, weight gain, skin issues, muscle aches, joint pain, and headaches.</p><h5>Here we discuss 5 key ways to manage or reduce chronic inflammation</h5><p><strong>1. Lose weight</strong></p><p>The body stores fat in a type of tissue called adipose tissue. Research shows that the adipose tissue of obese individuals releases inflammatory molecules into the body. Therefore, it is important to find ways to lose weight through dietary changes and physical activity if you are overweight or obese.</p><p><strong>2. Manage stress</strong></p><p>Research indicates that emotional stress is associated with increased levels of inflammatory molecules, known as cytokines, in the body. Long-term stress can therefore be a significant factor in the development of chronic inflammation. Aim to include at least one relaxing activity in your daily routine. This will depend on personal preference but could include taking a warm bath, going for a walk in nature, watching a funny film, or reading a book.</p><p><strong>3. Eat a rainbow diet</strong></p><p>Different coloured fruits and vegetables, as well as culinary herbs and spices, contain antioxidants and other plant compounds which help to protect cells from inflammation. Aim for 5 portions of vegetables and 2 fruits per day. Avoid trans fats and excess refined sugar from biscuits, cakes, crisps, pastries and white bread as these can tip the body into a pro-inflammatory state over time.</p><p><strong>4. Quit smoking</strong></p><p>Cigarette smoke can increase inflammation and weaken the body’s immune defences. Speak to your doctor or local pharmacy about the support that’s available and treatment options to help you quit. There are lots of choices available such as nicotine tablets and patches, e-cigarettes as well as support groups and cognitive behavioural therapy.</p><p><strong>5. Maximise your sleep quality</strong></p><p>Frequent lack of sleep is associated with chronic inflammation. If you are struggling to sleep, try taking a hot bath with Magnesium salts before you go to bed to aid relaxation. You could also avoid screens that emit blue light such as mobile phones and tablets for 1 hour before bed, as the light can interfere with sleep onset, sleep quality and duration. If these strategies do not help, consider speaking to your doctor for help with insomnia.</p><p>Whilst chronic inflammation can contribute to poor health over time, the good news is that there are plenty of steps you can take now to improve your health, by improving your diet and engaging in more physical activity and relaxation.</p><p></p><p></p>

What causes inflammation? How to reduce it naturally with top diet and lifestyle tips. 

<a href="/directory/ingredients/magnesium" target="_blank">Magnesium</a>

<a href="/directory/ingredients/marijuana" target="_blank">joint</a>

<h4>Learn about inflammation and how to reduce it through key lifestyle changes.</h4><p>Inflammation is a normal immune response to injury or infection in the body. Redness, swelling, pain, heat, and loss of function are five classic symptoms of inflammation. This is your body’s way of protecting the area in order to heal and repair the cells and tissues.</p><p>Whilst an inflammatory response is designed to be acute and typically resolves itself, problems occur when inflammation persists long-term. Certain diet, lifestyle, and environmental factors can contribute to persistent, low-grade inflammation in the body. Over time this may lead to tissue damage and the development of chronic health conditions such as heart disease, diabetes, <a href="/directory/ingredients/marijuana" target="_blank">joint</a> pain, allergies, cancer, anxiety, and depression. Symptoms of chronic inflammation may include fatigue, digestive problems, weight gain, skin issues, muscle aches, joint pain, and headaches.</p><h5>Here we discuss 5 key ways to manage or reduce chronic inflammation</h5><p><strong>1. Lose weight</strong></p><p>The body stores fat in a type of tissue called adipose tissue. Research shows that the adipose tissue of obese individuals releases inflammatory molecules into the body. Therefore, it is important to find ways to lose weight through dietary changes and physical activity if you are overweight or obese.</p><p><strong>2. Manage stress</strong></p><p>Research indicates that emotional stress is associated with increased levels of inflammatory molecules, known as cytokines, in the body. Long-term stress can therefore be a significant factor in the development of chronic inflammation. Aim to include at least one relaxing activity in your daily routine. This will depend on personal preference but could include taking a warm bath, going for a walk in nature, watching a funny film, or reading a book.</p><p><strong>3. Eat a rainbow diet</strong></p><p>Different coloured fruits and vegetables, as well as culinary herbs and spices, contain antioxidants and other plant compounds which help to protect cells from inflammation. Aim for 5 portions of vegetables and 2 fruits per day. Avoid trans fats and excess refined sugar from biscuits, cakes, crisps, pastries and white bread as these can tip the body into a pro-inflammatory state over time.</p><p><strong>4. Quit smoking</strong></p><p>Cigarette smoke can increase inflammation and weaken the body’s immune defences. Speak to your doctor or local pharmacy about the support that’s available and treatment options to help you quit. There are lots of choices available such as nicotine tablets and patches, e-cigarettes as well as support groups and cognitive behavioural therapy.</p><p><strong>5. Maximise your sleep quality</strong></p><p>Frequent lack of sleep is associated with chronic inflammation. If you are struggling to sleep, try taking a hot bath with <a href="/directory/ingredients/magnesium" target="_blank">Magnesium</a> salts before you go to bed to aid relaxation. You could also avoid screens that emit blue light such as mobile phones and tablets for 1 hour before bed, as the light can interfere with sleep onset, sleep quality and duration. If these strategies do not help, consider speaking to your doctor for help with insomnia.</p><p>Whilst chronic inflammation can contribute to poor health over time, the good news is that there are plenty of steps you can take now to improve your health, by improving your diet and engaging in more physical activity and relaxation.</p><p></p><p></p>

What Causes Inflammation?

<h3>Supplements for Mind &amp; Mood </h3><p>Are you suffering from low moods and wondering how you can support your mental wellbeing? Depression is a common condition, affecting 4 % of the world’s population. There are several different approaches to supporting your mental wellbeing, including diet and nutrition. </p><p>For many individuals, mild-to-moderate depression can be significantly improved with a variety of natural options, such as dietary changes, nutritional supplements, exercise, stress reduction, other lifestyle changes and therapy. </p><p></p><h3>Key Foods for Mind &amp; Mood</h3><p>Nutrients identified as having an antidepressant effect include: Folate, Iron, Magnesium, Omega-3 fatty acids, Potassium, Selenium, Thiamine (vitamin B1), Zinc, Vitamin A, Vitamin D, Vitamin B6, Vitamin C and Vitamin B12. To support healthy moods, try to include the following foods in your diet:</p><ul><li><strong>Oily fish: </strong>Omega-3-rich foods include salmon, trout, mackerel, sardines and herring, or if you’re vegan; flaxseeds/flaxseed oil, chia seeds and hemp seeds.</li><li><strong>Organ meats:</strong> Kidney, liver, heart, and lung are a dense source of iron, B12, B1, B6, vitamin A, and zinc. </li><li><strong>Leafy greens: </strong>Rocket, kale, mustard greens, spinach, sorrel, chard, and beet greens. The leafy greens supply us with folate, magnesium, beta carotene, potassium, and vitamin C. </li><li><strong>Peppers: </strong>Bell peppers in particular are rich in vitamin C, folate, beta carotene, B1, and B6. </li><li><strong>Cruciferous vegetables: </strong>the brassica or cruciferous family includes kale, rocket, broccoli, radishes (black, white, red, Daikon, Lo bok), mustard greens, cauliflower, cabbage, and Brussel sprouts.  Packed with potassium, vitamin C, beta carotene, folate, magnesium, and iron. </li></ul><p></p><h3>Which Supplements Can Support Mind &amp; Mood?  </h3><p>The top nutrients to consider when looking for supplements to support mental wellbeing are: </p><ol type="1"><li>B Complex </li><li>Vitamin C </li><li>Vitamin D </li><li>Magnesium </li><li>Omega-3 fatty acids (either from fish oil or algae oil) </li></ol><p></p><h3>Top Tips on Buying Supplements for Mind &amp; Mood </h3><ul><li>Look for supplements which contain vitamin D3 which is the bio-available form of vitamin D. Consider getting your vitamin D levels tested so that you can supplement according to your needs. </li><li>The most bio-available forms of magnesium are magnesium glycinate and magnesium citrate, either in powder or capsule form.</li><li>You can supplement with either a fish oil supplement for omega-3 or if you prefer, a vegan source of omega-3, look for supplements derived from algae oil. </li><li>For vitamin C, look for the ascorbate form rather than ascorbic acid, as this is gentler on your stomach. </li></ul><p></p><h3>Nutritional Therapy Support For Mind &amp; Mood   </h3><p>Work with a registered Nutritional Therapist for a personalised nutrition and diet plan, tailored to your specific health requirements. For one-to-one support with mental health and to book a consultation, head over to our expert page here: https://www.vitaminology.co/consultations</p><p></p>

Vitamins for Mind and Mood

Improve your wellbeing with Vitamins for Mental Health. With a range of Depression Tablets to Anxiety Supplements, find the right option for you. Discover more.

Mind & Mood

Registered Nutritional Therapist. PgDip Nutrition Science & Practice. 

<p>According to the NHS, adults should aim to include at least 150 minutes of moderate intensity exercise every week to stay healthy.  Current research shows that exercising outdoors may have more significant benefits for mental health than exercising indoors. So how does being outside help your mental health?</p><h4>Our connection with nature</h4><p>We humans are strongly influenced by our environment.  From air quality and drinking water, to natural light and connections with animals and plants, our health is dependent on our surroundings.  Air pollution, stressful sedentary jobs, poor nutrition, and lack of social connections are all associated with poorer health outcomes – both physically and mentally.</p><p>Re-establishing our links with the natural world can help alleviate depression and anxiety.  Many healthcare professionals now advocate ‘green gyms’ and walking groups as part of managing mental health conditions.</p><p>A systematic review of 11 studies on exercise in natural environments showed that compared to exercising indoors, exercising in natural outdoor spaces was associated with decreases in tension, confusion, anger, and depression, and increases in energy and positive engagement.</p><h5>Forest bathing</h5><p>In Japan, forest bathing is a popular form of ecotherapy. Developed in the 1980s as a response to increasing levels of burnout, shinrin-yoku or “taking in the forest atmosphere” was encouraged to help people reconnect with the nation’s forests.</p><p>Studies reveal that even short-term exposure to the forest environment can reduce levels of inflammatory markers and stress hormones and enhance mental wellbeing.</p><h5>Nature’s microbiomes</h5><p>Exercising in nature also exposes us to different microbiomes – communities of bacteria and microbes that can support the diversity of our own microbiome.  A diverse and healthy gut microbiome is linked with healthier mood regulation. Our gut microbes are in constant communication with the central nervous system via the vagus nerve, a large wandering nerve that travels from the brain and innervates the entire digestive system.  Microbial metabolites transmit messages via the vagus nerve, just as neurotransmitters can send messages from brain to gut. Supporting the gut microbiome by exercising in nature is another way of supporting mental wellbeing.</p><h5>Getting outdoors</h5><p>Fitting 150minutes of exercise into your week may feel daunting at first but can be broken down into small actions.  Two short 15minute walks a day between Monday and Friday adds up to 150mins, or you might prefer an hour-long bike ride at the weekend and shorter walks during your workday lunch breaks.  Whatever you choose, exercise outside in a park or woodland, if possible, to maximise your mental wellbeing.</p>

Getting outdoors and exercising regularly is an important part of mental health. 

Why Getting Outside Is Good for Mental Wellbeing

<h4>How to improve your blood flow and circulation</h4><p>The circulation system reaches to all the body’s cells and comprises the heart, arteries, veins, capillaries and other blood vessels. It transports nutrients and oxygen in the blood to cells and removes carbon dioxide and waste materials from cells. Problems can arise when that system becomes restricted or blocked, slowing or preventing the delivery of fresh blood to the body’s cells. This article discusses ways to improve your circulation by adjusting your lifestyle and behaviours.</p><h5>Signs of poor circulation</h5><p>The following symptoms may be signs that you have poor circulation:</p><ul><li>Weak or sore muscles when you move</li><li>“Pins and needles” sensations in your skin</li><li>Pale or blue skin colour</li><li>Cold fingers or toes</li><li>Numbness</li><li>Swelling</li><li>Chest pain</li><li>Bulging veins, especially in the legs</li></ul><h5>Lifestyle tips to improve blood flow and circulation</h5><p><strong>Get moving!</strong></p><p>Daily movement is vital for keeping our circulation in good health. The daily recommendation is 150 minutes per week of moderate intensity exercise. You can do this in shorter sessions such as 5x30 minutes or whatever fits your daily schedule. If you have been sedentary for some time, then please check with your GP before undertaking an exercise programme. The key is to move around daily, this encourages our heart to pump a bit quicker, encouraging blood flow around the body and to the extremities.  Even fidgeting whist seated can help!  Remember, if you spend a lot of time sitting, this is detrimental for your circulation, get up and walk around for five minutes every hour. Other examples of simple activities to get you moving are: walk to the furthest toilet or kitchen facilities, always use the stairs, park your car furthest from the door and walk around the block at lunchtime.</p><p><strong>Stop smoking</strong></p><p>Smoking is detrimental to your circulation by damaging the cell walls (endothelium) of the arteries through oxidative stress and inflammation. The endothelium is responsible for regulating blood coagulation and vascular tone. When damaged by smoking, the endothelium can be susceptible to plaque development which can progress to thrombosis, atherosclerosis and a range of heart diseases and/or death. E-cigarettes can cause similar long-term damage to the circulatory system. Speak to your GP for support in stopping smoking.</p><p><strong>Try dry brushing</strong></p><p>Using a loofah sponge of natural bath brush, give yourself a dry massage over your entire body. Always brush towards the heart, even when brushing your legs. This stimulates your circulation, bringing blood to the skin surface and helps to cleanse the cells by removing waste.</p><p><strong>Manage your weight</strong></p><p>Being overweight or obese has a negative impact on your circulation in that your heart has to work harder to pump blood around your body. Obesity is an inflammatory disease which promotes the production of atherosclerotic plaques and increased blood volume (and pressure). Aim to manage your weight to achieve a BMI (Body Mass Index) between 19.1 and 25.0. <a href="https://www.nhs.uk/live-well/healthy-weight/bmi-calculator/" target="_self">Use the NHS BMI calculator provided here</a>.</p><p>In summary, there are several ways in which you can help your circulation and blood flow.  In particular, get moving!! Try the suggestions above to help you improve your circulation and feel great as a result.</p>

What are the signs of poor circulation, and are there any tips for better circulation?

<a href="/directory/ingredients/activated-charcoal" target="_blank">carbon</a>

<a href="/directory/ingredients/luffa" target="_blank">loofah</a>

<h4>How to improve your blood flow and circulation</h4><p>The circulation system reaches to all the body’s cells and comprises the heart, arteries, veins, capillaries and other blood vessels. It transports nutrients and oxygen in the blood to cells and removes <a href="/directory/ingredients/activated-charcoal" target="_blank">carbon</a> dioxide and waste materials from cells. Problems can arise when that system becomes restricted or blocked, slowing or preventing the delivery of fresh blood to the body’s cells. This article discusses ways to improve your circulation by adjusting your lifestyle and behaviours.</p><h5>Signs of poor circulation</h5><p>The following symptoms may be signs that you have poor circulation:</p><ul><li>Weak or sore muscles when you move</li><li>“Pins and needles” sensations in your skin</li><li>Pale or blue skin colour</li><li>Cold fingers or toes</li><li>Numbness</li><li>Swelling</li><li>Chest pain</li><li>Bulging veins, especially in the legs</li></ul><h5>Lifestyle tips to improve blood flow and circulation</h5><p><strong>Get moving!</strong></p><p>Daily movement is vital for keeping our circulation in good health. The daily recommendation is 150 minutes per week of moderate intensity exercise. You can do this in shorter sessions such as 5x30 minutes or whatever fits your daily schedule. If you have been sedentary for some time, then please check with your GP before undertaking an exercise programme. The key is to move around daily, this encourages our heart to pump a bit quicker, encouraging blood flow around the body and to the extremities.  Even fidgeting whist seated can help!  Remember, if you spend a lot of time sitting, this is detrimental for your circulation, get up and walk around for five minutes every hour. Other examples of simple activities to get you moving are: walk to the furthest toilet or kitchen facilities, always use the stairs, park your car furthest from the door and walk around the block at lunchtime.</p><p><strong>Stop smoking</strong></p><p>Smoking is detrimental to your circulation by damaging the cell walls (endothelium) of the arteries through oxidative stress and inflammation. The endothelium is responsible for regulating blood coagulation and vascular tone. When damaged by smoking, the endothelium can be susceptible to plaque development which can progress to thrombosis, atherosclerosis and a range of heart diseases and/or death. E-cigarettes can cause similar long-term damage to the circulatory system. Speak to your GP for support in stopping smoking.</p><p><strong>Try dry brushing</strong></p><p>Using a <a href="/directory/ingredients/luffa" target="_blank">loofah</a> sponge of natural bath brush, give yourself a dry massage over your entire body. Always brush towards the heart, even when brushing your legs. This stimulates your circulation, bringing blood to the skin surface and helps to cleanse the cells by removing waste.</p><p><strong>Manage your weight</strong></p><p>Being overweight or obese has a negative impact on your circulation in that your heart has to work harder to pump blood around your body. Obesity is an inflammatory disease which promotes the production of atherosclerotic plaques and increased blood volume (and pressure). Aim to manage your weight to achieve a BMI (Body Mass Index) between 19.1 and 25.0. <a href="https://www.nhs.uk/live-well/healthy-weight/bmi-calculator/" target="_self">Use the NHS BMI calculator provided here</a>.</p><p>In summary, there are several ways in which you can help your circulation and blood flow.  In particular, get moving!! Try the suggestions above to help you improve your circulation and feel great as a result.</p>

Lifestyle Tips To Improve Your Blood Flow And Circulation

<p>Gas and bloating can be extremely uncomfortable and distressing.</p><p>There are many causes of gas and bloating and as such there is no one-size-fits-all remedy. However, if you are looking for quick relief of symptoms from gas and bloating, there are a few self-help remedies you could try at home.</p><h4>Self-help remedies for gas and bloating:</h4><ul><li><strong>Keep active </strong>- Movement keeps the digestive tract working and may help to shift the build-up of gas. Try gentle walking and stretching exercises. Certain yoga poses can be helpful in  relieving bloating and these can be found by searching online or asking a qualified yoga instructor.</li><li><strong>Massage</strong> - Abdominal massage can help to relieve symptoms of gas and bloating, as well as constipation and pain. Try gently massaging the abdominal area in a clockwise direction or around the painful spot.</li><li><strong>Lie on your left-hand side</strong> - Lying or sleeping on your left-hand side can help to relieve gas and bloating. Because of the body’s anatomy, this position allows gravity to move gas and waste through the colon without the weight of the larger surrounding organs pressing on it.</li><li><strong>Drink warm herbal teas</strong> - A warm herbal tea such as peppermint, chamomile or ginger tea can help to soothe the gut and calm inflammation to relieve gas and bloating. You can use teabags already prepared (use a couple steeped for 10 minutes in boiling water) or make your own using dried leaves. Alternatively you might like to try a carminative herbal tea recipe to help relieve more stubborn bloating, particularly after meals (Find the recipe here).</li><li><strong>Apple cider vinegar</strong> - Drinking apple cider vinegar can aid digestion and relieve gas or bloating. Drink 1 tablespoon of organic apple cider vinegar (containing the ‘mother’) in a glass of warm water before a meal to aid digestion or when experiencing bloating to help release the gas.</li><li><strong>Change your diet </strong>- Eat foods which help to alleviate symptoms of gas and bloating and avoid the common foods that cause them. Foods which can help to reduce gas and bloating include kiwi, papaya, avocado, stewed apple, cooked and cooled potatoes, ginger, peppermint and turmeric. Examples of foods to avoid include gluten, dairy, foods high in FODMAPs, nightshades or sulphur, sugar, sweeteners and fizzy or carbonated drinks.</li><li><strong>Supplements</strong> - There are many supplements which can alleviate gas and bloating such as peppermint oil, papaya extract, digestive enzymes or activated charcoal. Medications such as prokinetics and anti-spasmodics may help with gut motility and pain or cramping associated with gas and bloating.</li><li><strong>Avoid stress</strong> - Stress can slow down digestion and increase inflammation in the digestive tract, causing  symptoms such as gas and bloating.  Find ways to avoid or manage stress to aid proper digestion.</li></ul><p></p><p></p>

How can I reduce gas and bloating at home? Keeping active, changing your diet and herbal teas can help. 

<a href="/directory/ingredients/apple-cider-vinegar" target="_blank">Apple cider vinegar</a>

<a href="/directory/ingredients/activated-charcoal" target="_blank">activated charcoal</a>

<a href="/directory/ingredients/digestive-enzymes" target="_blank">digestive enzymes</a>

<a href="/directory/ingredients/peppermint" target="_blank">peppermint oil</a>

<a href="/directory/ingredients/peppermint" target="_blank">peppermint</a>

<a href="/directory/ingredients/german-chamomile" target="_blank">chamomile</a>

<a href="/directory/ingredients/sulfur" target="_blank">sulphur</a>

<a href="/directory/ingredients/papaya" target="_blank">papaya</a>

<a href="/directory/ingredients/apple" target="_blank">apple</a>

<p>Gas and bloating can be extremely uncomfortable and distressing.</p><p>There are many causes of gas and bloating and as such there is no one-size-fits-all remedy. However, if you are looking for quick relief of symptoms from gas and bloating, there are a few self-help remedies you could try at home.</p><h4>Self-help remedies for gas and bloating:</h4><ul><li><strong>Keep active </strong>- Movement keeps the digestive tract working and may help to shift the build-up of gas. Try gentle walking and stretching exercises. Certain yoga poses can be helpful in  relieving bloating and these can be found by searching online or asking a qualified yoga instructor.</li><li><strong>Massage</strong> - Abdominal massage can help to relieve symptoms of gas and bloating, as well as constipation and pain. Try gently massaging the abdominal area in a clockwise direction or around the painful spot.</li><li><strong>Lie on your left-hand side</strong> - Lying or sleeping on your left-hand side can help to relieve gas and bloating. Because of the body’s anatomy, this position allows gravity to move gas and waste through the colon without the weight of the larger surrounding organs pressing on it.</li><li><strong>Drink warm herbal teas</strong> - A warm herbal <a href="/directory/ingredients/green-tea" target="_blank">tea</a> such as <a href="/directory/ingredients/peppermint" target="_blank">peppermint</a>, <a href="/directory/ingredients/german-chamomile" target="_blank">chamomile</a> or <a href="/directory/ingredients/ginger" target="_blank">ginger</a> tea can help to soothe the gut and calm inflammation to relieve gas and bloating. You can use teabags already prepared (use a couple steeped for 10 minutes in boiling water) or make your own using dried leaves. Alternatively you might like to try a carminative herbal tea recipe to help relieve more stubborn bloating, particularly after meals (Find the recipe here).</li><li><strong><a href="/directory/ingredients/apple-cider-vinegar" target="_blank">Apple cider vinegar</a></strong> - Drinking apple cider vinegar can aid digestion and relieve gas or bloating. Drink 1 tablespoon of organic apple cider vinegar (containing the ‘mother’) in a glass of warm water before a meal to aid digestion or when experiencing bloating to help release the gas.</li><li><strong>Change your diet </strong>- Eat foods which help to alleviate symptoms of gas and bloating and avoid the common foods that cause them. Foods which can help to reduce gas and bloating include <a href="/directory/ingredients/kiwi" target="_blank">kiwi</a>, <a href="/directory/ingredients/papaya" target="_blank">papaya</a>, <a href="/directory/ingredients/avocado" target="_blank">avocado</a>, stewed <a href="/directory/ingredients/apple" target="_blank">apple</a>, cooked and cooled potatoes, ginger, peppermint and <a href="/directory/ingredients/turmeric" target="_blank">turmeric</a>. Examples of foods to avoid include gluten, dairy, foods high in FODMAPs, nightshades or <a href="/directory/ingredients/sulfur" target="_blank">sulphur</a>, sugar, sweeteners and fizzy or carbonated drinks.</li><li><strong>Supplements</strong> - There are many supplements which can alleviate gas and bloating such as <a href="/directory/ingredients/peppermint" target="_blank">peppermint oil</a>, papaya extract, <a href="/directory/ingredients/digestive-enzymes" target="_blank">digestive enzymes</a> or <a href="/directory/ingredients/activated-charcoal" target="_blank">activated charcoal</a>. Medications such as prokinetics and anti-spasmodics may help with gut motility and pain or cramping associated with gas and bloating.</li><li><strong>Avoid stress</strong> - Stress can slow down digestion and increase inflammation in the digestive tract, causing  symptoms such as gas and bloating.  Find ways to avoid or manage stress to aid proper digestion.</li></ul><p></p><p></p>

How To Get Rid Of Gas And Bloating Quickly 

<p>The deep purple skin of aubergines is a good source of anthocyanin plant compounds, known to have a neuro-protective effect. Cinnamon and oregano, while providing a rich flavour, also make this dish rich in a range of anti-oxidant and anti-inflammatory flavonoids. As if that wasn’t enough to convince you to try this recipe, the inclusion of tomato paste and chopped tomatoes brings a good serving of lycopene, one of the most powerful antioxidants that is released when tomatoes are chopped and cooked!</p><h4>Lamb Aubergine Bake (serves 2-3)</h4><h5>Ingredients:</h5><ul>  <li>1 onion</li>  <li>3 tablespoons of olive oil</li>  <li>1 tablespoon of tomato puree</li>  <li>1 tin of chopped tomatoes</li>  <li>1 aubergine</li>  <li>1 cup of mushrooms</li>  <li>3 teaspoons of cinnamon</li>  <li>2 teaspoons of oregano</li>  <li>500g (1lb) of minced lamb</li>  <li>Salt and pepper to taste</li></ul><h5>Method:</h5><ol>  <li>Slice up the aubergine and put the slices to soak in cold water.</li>  <li>Heat the olive oil in a deep frying pan.</li>  <li>Chop the onion and brown it gently in the oil.</li>  <li>Add sliced mushrooms.</li>  <li>Add cinnamon and oregano.</li>  <li>Add the minced lamb.</li>  <li>Stir the mixture together.</li>  <li>Add tomato paste and chopped tomatoes.</li>  <li>Heat thoroughly until the meat is cooked.</li>  <li>Arrange layers of the meat mixture with layers of the aubergine slices in a small oven dish.</li>  <li>Bake in the oven for 30 minutes or until the aubergine slices are soft.</li></ol>

This delicious version of a classic lamb moussaka recipe contains brain-boosting protein, vitamins, minerals and phytonutrients. 

<a href="/directory/ingredients/methoxylated-flavones" target="_blank">flavonoids</a>

<a href="/directory/ingredients/lycopene" target="_blank">lycopene</a>

<a href="/directory/ingredients/cassia-cinnamon" target="_blank">Cinnamon</a>

<a href="/directory/ingredients/oregano" target="_blank">oregano</a>

<a href="/directory/ingredients/tomato" target="_blank">tomato</a>

<p>The deep purple skin of aubergines is a good source of anthocyanin plant compounds, known to have a neuro-protective effect. <a href="/directory/ingredients/cassia-cinnamon" target="_blank">Cinnamon</a> and <a href="/directory/ingredients/oregano" target="_blank">oregano</a>, while providing a rich flavour, also make this dish rich in a range of anti-oxidant and anti-inflammatory <a href="/directory/ingredients/methoxylated-flavones" target="_blank">flavonoids</a>. As if that wasn’t enough to convince you to try this recipe, the inclusion of <a href="/directory/ingredients/tomato" target="_blank">tomato</a> paste and chopped tomatoes brings a good serving of <a href="/directory/ingredients/lycopene" target="_blank">lycopene</a>, one of the most powerful antioxidants that is released when tomatoes are chopped and cooked!</p><h4>Lamb Aubergine Bake (serves 2-3)</h4><h5>Ingredients:</h5><ul>  <li>1 <a href="/directory/ingredients/onion" target="_blank">onion</a></li>  <li>3 tablespoons of <a href="/directory/ingredients/olive" target="_blank">olive oil</a></li>  <li>1 tablespoon of tomato puree</li>  <li>1 <a href="/directory/ingredients/tin" target="_blank">tin</a> of chopped tomatoes</li>  <li>1 aubergine</li>  <li>1 cup of mushrooms</li>  <li>3 teaspoons of cinnamon</li>  <li>2 teaspoons of oregano</li>  <li>500g (1lb) of minced lamb</li>  <li>Salt and <a href="/directory/ingredients/black-pepper" target="_blank">pepper</a> to taste</li></ul><h5>Method:</h5><ol>  <li>Slice up the aubergine and put the slices to soak in cold water.</li>  <li>Heat the olive oil in a deep frying pan.</li>  <li>Chop the onion and brown it gently in the oil.</li>  <li>Add sliced mushrooms.</li>  <li>Add cinnamon and oregano.</li>  <li>Add the minced lamb.</li>  <li>Stir the mixture together.</li>  <li>Add tomato paste and chopped tomatoes.</li>  <li>Heat thoroughly until the meat is cooked.</li>  <li>Arrange layers of the meat mixture with layers of the aubergine slices in a small oven dish.</li>  <li>Bake in the oven for 30 minutes or until the aubergine slices are soft.</li></ol>

Brain-Supporting Recipe: Lamb Aubergine Bake 

<h4>How often should babies poop during the first few weeks of their life?</h4><p>Taking care of a newborn baby can be a stressful time for a parent, worrying about how much they are feeding, sleeping, what their stools (or poop) look like and how often their nappies are being changed.</p><p>Find out what to expect with a baby’s bowel movements during the first few weeks of their life.</p><h5>Bowel movements: Age 1 to 3 days</h5><p>During birth, or within the first few days, all babies should pass a substance called meconium:</p><ul><li><strong>Consistency: </strong>Thick and sticky</li><li><strong>Colour: </strong>Green/black</li><li><strong>Frequency: </strong>Once only</li></ul><h5><br/></h5><h5>Bowel movements: Age 3 days to 6 weeks</h5><p>After passing meconium, bowel movements vary depending on whether your baby is breast-fed or formula-fed.</p><p><strong>Breast-fed babies:</strong></p><ul><li><strong>Consistency: </strong>runny or paste-like</li><li><strong>Colour: </strong>Green-yellow by day 4 and yellow brown by day 7</li><li><strong>Frequency: </strong>4 to 12 times a day, or after every feed, but usually around 3 bowel movements per day. After six weeks this may reduce to just once every few days.</li><li><strong>Odour: </strong>No smell</li></ul><p><strong>Formula-fed babies:</strong></p><ul><li><strong>Consistency: </strong>Slightly firm</li><li><strong>Colour: </strong>Yellow brown to dark brown</li><li><strong>Frequency: </strong>Up to 5 times a day. After six weeks this may reduce to just once every other day or so.</li><li><strong>Odour:</strong> Slightly smelly</li></ul><p>Some parents may worry that their baby is constipated if they don’t go every day, but as long as their stools are soft then this is usually perfectly normal. They may cry or strain when passing a stool too.</p><h5>Bowel movements during weaning –  6 months old</h5><p>When introducing complementary foods into your baby’s diet it’s normal to notice changes in their stool. Initially babies may have more bowel movements when they first start solids if they are breast-fed. Formula-fed babies pass a stool on average once or twice a day during the weaning stage.</p><p>It’s perfectly normal to see undigested food in a baby’s stool when introducing complementary feeds, and they also tend to be firmer and more smelly.</p><p>By one year of age, most babies will have a regular stool pattern with no bowel movements during the night.</p><h5>Signs that your baby’s bowel movements aren’t normal</h5><p>It may be alarming if your baby’s stool changes colour but first you should think about what you have been feeding them. Perhaps they have eaten lots of greens, beetroot or a coloured gelatin that could explain it?</p><p>If you’ve ruled out food as a cause, then changes in colour or consistency could be a sign of dehydration (this is common with diarrhoea), a virus or bacteria or even a sign of liver disease if the stool is pale and white, so it’s always best to get your baby checked out by your midwife or doctor if you’re concerned. Here are some changes to watch out for:</p><ul><li>Red or bloody stool</li><li>Black stool (other than the meconium passed in the first few days)</li><li>White or grey stools</li><li>A sudden change in bowel habit such as excessive diarrhoea or constipation and hard to pass stools</li><li>Lots of mucous with the stool</li></ul><p>Being aware of your baby’s bowel movements, how often they poop and noticing any changes in colour and consistency provides a great natural monitor for their overall health.</p><p></p><p></p>

A newborn baby's waste can be a good indicator of their health, but how often should babies poop?

<a href="/directory/ingredients/beet" target="_blank">beetroot</a>

<a href="/directory/ingredients/gelatin" target="_blank">gelatin</a>

<h4>How often should babies poop during the first few weeks of their life?</h4><p>Taking care of a newborn baby can be a stressful time for a parent, worrying about how much they are feeding, sleeping, what their stools (or poop) look like and how often their nappies are being changed.</p><p>Find out what to expect with a baby’s bowel movements during the first few weeks of their life.</p><h5>Bowel movements: Age 1 to 3 days</h5><p>During birth, or within the first few days, all babies should pass a substance called meconium:</p><ul><li><strong>Consistency: </strong>Thick and sticky</li><li><strong>Colour: </strong>Green/black</li><li><strong>Frequency: </strong>Once only</li></ul><h5><br/></h5><h5>Bowel movements: Age 3 days to 6 weeks</h5><p>After passing meconium, bowel movements vary depending on whether your baby is breast-fed or formula-fed.</p><p><strong>Breast-fed babies:</strong></p><ul><li><strong>Consistency: </strong>runny or paste-like</li><li><strong>Colour: </strong>Green-yellow by day 4 and yellow brown by day 7</li><li><strong>Frequency: </strong>4 to 12 times a day, or after every feed, but usually around 3 bowel movements per day. After six weeks this may reduce to just once every few days.</li><li><strong>Odour: </strong>No smell</li></ul><p><strong>Formula-fed babies:</strong></p><ul><li><strong>Consistency: </strong>Slightly firm</li><li><strong>Colour: </strong>Yellow brown to dark brown</li><li><strong>Frequency: </strong>Up to 5 times a day. After six weeks this may reduce to just once every other day or so.</li><li><strong>Odour:</strong> Slightly smelly</li></ul><p>Some parents may worry that their baby is constipated if they don’t go every day, but as long as their stools are soft then this is usually perfectly normal. They may cry or strain when passing a stool too.</p><h5>Bowel movements during weaning –  6 months old</h5><p>When introducing complementary foods into your baby’s diet it’s normal to notice changes in their stool. Initially babies may have more bowel movements when they first start solids if they are breast-fed. Formula-fed babies pass a stool on average once or twice a day during the weaning stage.</p><p>It’s perfectly normal to see undigested food in a baby’s stool when introducing complementary feeds, and they also tend to be firmer and more smelly.</p><p>By one year of age, most babies will have a regular stool pattern with no bowel movements during the night.</p><h5>Signs that your baby’s bowel movements aren’t normal</h5><p>It may be alarming if your baby’s stool changes colour but first you should think about what you have been feeding them. Perhaps they have eaten lots of greens, <a href="/directory/ingredients/beet" target="_blank">beetroot</a> or a coloured <a href="/directory/ingredients/gelatin" target="_blank">gelatin</a> that could explain it?</p><p>If you’ve ruled out food as a cause, then changes in colour or consistency could be a sign of dehydration (this is common with diarrhoea), a virus or bacteria or even a sign of liver disease if the stool is pale and white, so it’s always best to get your baby checked out by your midwife or doctor if you’re concerned. Here are some changes to watch out for:</p><ul><li>Red or bloody stool</li><li>Black stool (other than the meconium passed in the first few days)</li><li>White or grey stools</li><li>A sudden change in bowel habit such as excessive diarrhoea or constipation and hard to pass stools</li><li>Lots of mucous with the stool</li></ul><p>Being aware of your baby’s bowel movements, how often they poop and noticing any changes in colour and consistency provides a great natural monitor for their overall health.</p><p></p><p></p>

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