Exams – the very word strikes fear into the heart of the best of us! Whether it’s handling revision, managing nerves or mastering subject topics and techniques, exam season makes demands on the brain and nervous system that go way beyond everyday requirements. Exam days themselves require sustained bursts of peak performance in concentration, memory, evaluation, problem-solving, reasoning, decision-making, organisation and presentation.How do you support good physiological function in these areas to give yourself the best chance of exam success? In this article we look at some fundamental supplements that might help keep stress at bay, optimise sleep and keep the brain running well. We also explore the exciting world of nootropics – supplements that are increasingly showing promise in enhancing cognitive capabilities.<h4>1. Power to the Brain!</h4><h5>Nutrients for brain power: what are the essentials?</h5>The brain is the most metabolically active organ in the body, using 20% of our energy.1 A range of vitamins, minerals and other nutrients act as chemical catalysts to support these metabolic processes and provide the building blocks for the brain and its messenger system of nerves, hormones and neurotransmitters. A good supply of nutrients is therefore essential for effective cognitive processing, including learning and recall. Research suggests that B vitamins, vitamin D, fatty acids and amino acids (proteins) are the key nutrients that work in synergy to keep this complex system running optimally.2 Let’s take a closer look at these four essentials:<h5>B Vitamins</h5>The eight water-soluble B vitamins come into play at multiple points in the metabolic processes of the brain and nervous system. The B vitamins are so important that each one has its own doorway into the brain across the blood-brain barrier!3 Look out in particular for these brain superstars:<ul><li>Vitamin B12 – adequate levels of this vitamin are crucial for maintaining cognitive processing power and regulating the nervous system.4 Vitamin B12 supports the production of neurotransmitters, accurate cell replication and the integrity of the myelin sheath that surrounds nerves. Testing of your serum B12 levels is a useful place to start when supplementing this important vitamin, especially for vegans and vegetarians as vitamin B12 is only available in animal-derived foods. One of the most bioavailable vitamin B12 supplements is hydroxocobalamin.5 </li><li>Vitamin B9 (folate) – vitamins B9 and B12 work synergistically to process homocysteine, a neurotoxic and excitatory chemical produced as a by-product of metabolism (6). Sufficient folate intake is therefore needed to keep homocysteine at safe levels for the brain.2 Look for supplements containing the bioavailable “folate” rather than “folic acid”.7</li></ul><h5>Vitamin D3</h5>Vitamin D has antioxidant and anti-inflammatory effects in the brain, protecting it from everyday damage (8). Research also suggests that vitamin D is:<ul><li>Vital for maintaining signalling pathways used in memory and cognition.2</li><li>Stimulates the growth of neurites, the sites of growth on brain cells (neurons).9</li><li>Regulates nerve growth factor, the substance needed for survival of neurons in the hippocampus and brain cortex,9</li><li>Associated with larger brain volume and healthy white matter.2</li><li>Essential for clearance of amyloid, the protein substance found in the brain in Alzheimer’s disease,8</li></ul><h5>Essential fatty acids</h5>Sixty percent of the brain is made up of fat, underlining the importance of maintaining a good supply of appropriate fatty acids for the brain’s maintenance and repair.10 Two kinds of fatty acid have attracted the most attention for their use as supplements to support good brain and nervous system function: <ul><li>Omega-3 oils – derived from marine sources, these long-chain fatty acids are incorporated in cell membranes and, in particular, the sheaths surrounding nerve cells (11). The quality of neuronal membranes maintains brain processing speed, regulates inflammation levels and protects the brain as it ages (12). Look for supplements providing krill oil, fish oil, fish liver oil or, especially useful for vegetarians and vegans, algal oil. </li><li>Phosphatidyl serine is a fat-soluble amino acid found in nerve cell membranes and the myelin sheath that envelopes nerves. It is critical to brain function and neurotransmission – the brain’s communication system. While phosphatidylserine is made within the body, this process can deteriorate as we age (13). Taken as a supplement, phosphatidylserine may therefore help preserve memory and cognitive function: dietary phosphatidyl serine crosses the blood-brain barrier to support memory formation and consolidation, learning, recall, concentration, problem-solving, reflexes and language skills (14).</li></ul><h5>Amino acids (proteins)</h5>Amino acids provide the building blocks for proteins in the body and in food. The brain’s key messaging chemicals, neurotransmitters, are built from amino acids so it is not surprising that research finds a good intake of a range of these building blocks can support effective brain function.15 Key amino acids for neurotransmitter synthesis include tyrosine, tryptophan, histidine and arginine. A small study found that a supplement of seven amino acids supported improved cognitive flexibility and attention,16 – these were leucine, phenylalanine, isoleucine, histidine, lysine, valine and tryptophan. In addition to providing the raw materials for neurotransmitters, these proteins are thought to support direct maintenance and repair of the brain as well as inhibit the entry of neurotoxic substances.16<h5>Nutrients for brain power: can we supercharge the brain?</h5>Here comes the exciting part! Once we have the essential nutrients in place for normal cognitive function, what more can we do to boost the brain for optimal exam performance? A fast-moving field of research centres on the possibilities offered by herbs and other edible plant extracts that could enhance brain power: so-called “nootropics”. As this set of supplements can contain potent herbal extracts, it’s important to consult your medical or functional practitioner first. With this in mind, let’s take a look at some of the key up-and-coming brain supporters that might improve concentration, learning, memory and recall.Bacopa MonnieriAlso known as Brahmi and nicknamed “herb of grace”,17 this plant has a long history of traditional use in Ayurvedic medicine for enhancing memory. It is rich in flavonoids, the plant compounds that appear to regulate brain and nervous system inflammation, support the brain’s signalling pathways and improve blood flow to the brain. Bacopa monnieri has performed well to improve language, learning and memory in modern research studies. A 2022 review of nootropic botanicals found that Bacopa monnieri was the plant compound with the biggest effects on memory and learning.18 Another recent study found that Bacopa monnieri could improve higher cognitive processes such as learning rate, memory consolidation and speed of visual information processing.18 Ginkgo biloba (also known as gingko biloba)Extracts from the leaves of this Chinese plant, known as the “memory plant” and “the world’s oldest living tree” are thought to improve memory-related cognition, including working memory and memory consolidation.18 Studies have found ginkgo biloba may improve cognitive function by dilating blood vessels and boosting the flow of oxygen and nutrients to the brain. The herb also appears to have antioxidant effects, protecting brain and nerve cells from environmental damage.20 A study of young, healthy adults found faster information processing in working memory after taking ginkgo biloba for 30 days.19 AshwagandhaAshwagandha is another plant whose roots, leaves and stem have a long history of use in Ayurvedic medicine to support cognition and memory. In recent studies, ashwagandha root extract improved various aspects of learning and memory, including in elderly people with mild cognitive impairment.21SagePart of the mint family of plants, sage has been detailed in traditional medical books for its potential to enhance brain power.19 Sage extracts appear to have ‘cholinergic’ properties, meaning that they can boost the efficiency of the neurotransmitter acetylcholine and improve attention, memory and learning.22 A 2021 study found significant benefits in working memory and accuracy in tests soon after people were given sage extracts.23 Greater improvements were seen after 29 days of supplementation, suggesting that the extracts have a cumulative effect.CocoaRich in flavonoids, cocoa appears to increase blood flow within the brain and improve other aspects of metabolic health such as insulin sensitivity that can result in better cognitive performance.24,25Fruit extractsMany fruits – including berries, grapes and citrus fruits – are known for their anti-inflammatory and antioxidant effects.26 Concentrated extracts may boost the flavonoid content and potential nootropic effects of fruits.27,28 Look out for:<ul><li>Tart cherry for improvements in focus and cognitive function, as well as regulation of sleep cycles. In a trial, Montmorency tart cherry juice improved memory and attention in older adults after 12 weeks.29</li><li>Blueberry extracts, rich in anti-inflammatory and antioxidant flavonoids known as anthocyanins, may improve short- and long-term memory, as well as spatial memory.30</li><li>Haskap berry, another anthocyanin-rich fruit, improved memory in older adults and is thought to dilate blood vessels for better flow of oxygen and nutrients to the brain.31</li></ul><h4>2. Stress-busting supplements that might also help you sleep</h4>Supercharging your brain power is not the only factor to consider when preparing for exams. While short-term stress is a natural response to challenges and might actually help learning, chronic stress can interfere with exam performance by:32<ul><li>Dysregulating hormones and neurotransmitters, which can then impair brain performance, including concentration, memory retrieval and reasoning.32,33 </li><li>Depleting nutrient levels, which risks depriving the brain of the chemical co-factors it needs to function well during revision and exams.34</li><li>Compromising sleep, which in itself can worsen exam performance.35,36</li></ul>Let’s look at some key supplements that can help with stress levels and sleep during exam season:<h5>Magnesium</h5>Magnesium levels in the body have long been thought to affect anxiety and mood, primarily through magnesium’s role in regulating the stress response via the hypothalamic-pituitary-adrenal axis.37 Magnesium might also inhibit glutamate, the excitatory neurotransmitter associated with anxiety, fear and panic. Stressful events such as exams can lead to increased excretion of magnesium, potentially worsening feelings of anxiety by dysregulating stress hormones (38). Supplemental magnesium may therefore help to keep stress levels under control.39 Look for a mix of magnesium types such as magnesium taurate, magnesium malate and magnesium citrate.40<h5>B vitamins</h5>The B vitamins, discussed above to support normal brain function, also play an important role in the regulation of the body’s stress response. Look out in particular for the following:<ul><li>Vitamin B5 (pantothenic acid) supports the synthesis and metabolism of cortisol and the production of calming neurotransmitters such as serotonin.41</li><li>Vitamin B6 also supports the production of the calming neurotransmitters serotonin and GABA.42</li><li>Studies have found that supplemental magnesium and vitamin B6 work well together to alleviate stress, so teaming these two stress-busting nutrients could be a winning combination for exam season.39,42</li></ul><h5>Rhodiola</h5>Rhodiola is a herb that has a history of use down the centuries to reduce stress and anxiety.43 Studies have suggested that extracts of Rhodiola rosea:<ul><li>Help with mood, cognition, fatigue, anxiety and stress after three days of use.44</li><li>Result in lower stress levels after 14 days of use.45</li><li>Bring immediate improvements in the capacity to cope with stress.46</li><li>Can combat insomnia.47</li></ul><h5>Green tea</h5>In studies, participants have reported improved relaxation, mood and anxiety after taking green tea extracts.48 The active constituents of green tea include:<ul><li>Catechins – flavonoids that have shown multiple benefits for cognition in conditions of stress.49</li><li>L-theanine – an amino acid that can relieve stress. A study of healthy adults found a reported reduction in stress one hour after taking an l-theanine-enriched drink before a stressful cognitive test. Researchers found participants had lower salivary levels of the stress hormone cortisol three hours after the drink.50</li></ul>One study found significant improvements in stress levels with a combination of green tea, magnesium and rhodiola.51<h5>Ashwagandha</h5>Ashwagandha, already discussed above to support cognitive function, is also used in traditional medicine to help with stress.21 Studies show:<ul><li>A reduction in cortisol and in perceived stress levels.18 </li><li>Improved quantity and quality of sleep.52</li></ul><h5>Passionflower</h5>Passionflower (Passiflora incarnata) has a long history of use in South America for promoting sleep. Recent studies have confirmed that flavonoids in the leaves and fruit can be effective to:<ul><li>Relieve insomnia by increasing blood levels of the sleep hormone melatonin.53</li><li>Reduce anxiety and irritability by modulating the brain’s sensitivity to the GABA neurotransmitter.54,55</li></ul><h4>Key takeaways for how to cope with exam season </h4>If you’re looking for some extra nutritional help to cope with exam season, start by asking yourself where you might get the best improvements.Firstly, have you got the basics right? If your brain is to work as it should, it will need an adequate intake of the nutrients that support normal cognitive function. Consider:<ul><li>B vitamins</li><li>Vitamin D</li><li>Fatty acids</li><li>Amino acids</li></ul>Secondly, are you looking for a cognitive boost? Check out the plant extracts that could help your brain to go ‘above and beyond’ – the nootropics – (taking care to consult your medical or functional practitioner in case these powerful herbal concentrates are not suitable for you or your medications):<ul><li>Bacopa monnieri</li><li>Gingko biloba</li><li>Ashwagandha</li><li>Sage</li><li>Cocoa</li><li>Fruit extracts</li></ul>Thirdly, is stress or anxiety likely to disrupt your sleep or interfere with your exam performance? Consider these calming supplements:<ul><li>Magnesium</li><li>B vitamins</li><li>Rhodiola</li><li>Green tea</li><li>Ashwagandha</li><li>Passionflower</li></ul>Here’s to a calm and successful exam season!

Key nutrients to hack sleep, stress and cognitive performance.

<a href="/directory/ingredients/passion-flower" target="_blank">Passiflora incarnata</a>

<a href="/directory/ingredients/phosphatidylserine" target="_blank">Phosphatidyl serine</a>

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

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

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

<a href="/directory/ingredients/vitamin-b12" target="_blank">hydroxocobalamin</a>

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

<a href="/directory/ingredients/pantothenic-acid" target="_blank">pantothenic acid</a>

<a href="/directory/ingredients/bacopa" target="_blank">Bacopa Monnieri</a>

<a href="/directory/ingredients/rhodiola" target="_blank">Rhodiola rosea</a>

<a href="/directory/ingredients/cod-liver-oil" target="_blank">fish liver oil</a>

<a href="/directory/ingredients/bacopa" target="_blank">herb of grace</a>

<a href="/directory/ingredients/ginkgo" target="_blank">Ginkgo biloba</a>

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

<a href="/directory/ingredients/gingko-biloba" target="_blank">gingko biloba</a>

<a href="/directory/ingredients/vitamin-b12" target="_blank">Vitamin B12</a>

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

<a href="/directory/ingredients/ashwagandha" target="_blank">Ashwagandha</a>

<a href="/directory/ingredients/sour-cherry" target="_blank">Tart cherry</a>

<a href="/directory/ingredients/vitamin-b6" target="_blank">Vitamin B6</a>

<a href="/directory/ingredients/vitamin-d" target="_blank">Vitamin D3</a>

<a href="/directory/ingredients/branched-chain-amino-acids" target="_blank">isoleucine</a>

<a href="/directory/ingredients/folic-acid" target="_blank">folic acid</a>

<a href="/directory/ingredients/folic-acid" target="_blank">Vitamin B9</a>

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

<a href="/directory/ingredients/l-tryptophan" target="_blank">tryptophan</a>

<a href="/directory/ingredients/pantothenic-acid" target="_blank">Vitamin B5</a>

<a href="/directory/ingredients/theanine" target="_blank">L-theanine</a>

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

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

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

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

<a href="/directory/ingredients/quercetin" target="_blank">flavonoid</a>

<a href="/directory/ingredients/bilberry" target="_blank">Blueberry</a>

<a href="/directory/ingredients/green-tea" target="_blank">Green tea</a>

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

<a href="/directory/ingredients/glutamine" target="_blank">glutamate</a>

<a href="/directory/ingredients/rhodiola" target="_blank">Rhodiola</a>

<a href="/directory/ingredients/l-arginine" target="_blank">arginine</a>

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

<a href="/directory/ingredients/fish-oil" target="_blank">Omega-3</a>

<a href="/directory/ingredients/branched-chain-amino-acids" target="_blank">leucine</a>

<a href="/directory/ingredients/branched-chain-amino-acids" target="_blank">valine</a>

<a href="/directory/ingredients/folic-acid" target="_blank">folate</a>

<a href="/directory/ingredients/grape" target="_blank">grapes</a>

<a href="/directory/ingredients/gotu-kola" target="_blank">Brahmi</a>

<a href="/directory/ingredients/lemon" target="_blank">citrus</a>

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

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

Exam Season: Supplements To Support Brain Power, Sleep And Stress

The summer holidays go on forever when you’re a child. And as a parent, it can feel that way too! Keeping youngsters fed and entertained over the summer months can be challenging, especially when juggling childcare and work. Here we explore nutrition and lifestyle tips to keep children happy and healthy between now and September.For many families, the long summer break is a time to relax from the everyday routines around meals, bedtimes, and screen time. However, too much of a break from structure can cause problems. This becomes noticeable when excessive screen time, snacking, and disrupted sleep affects kids’ moods and behaviour.Rather than throwing all routines out the window, it is better to aim for a relaxed but consistent daily rhythm throughout the holidays. A softer rhythm provides a break from strict timings and makes the transition back to school routines in September less of a shock for both parents and kids. To maintain some structure in the day, look at rhythms for mealtimes, bedtimes, and screen time. <h3>Mealtimes</h3>It is tempting for children to graze on crisps and sugary snacks, especially when gaming for several hours or watching movies. But constant snacking means kids are less likely to eat a full meal and may not get their full quota of essential nutrients over the day. Unhealthy eating habits during school holidays are linked to weight gain. One study from the US found that the risk of childhood obesity increases when children are out of school compared to during term-time.1 Sticking to regular mealtimes supports blood sugar stability and helps balance mood and energy levels over the day. Hungry kids (and adults!) are more likely to be cranky and lethargic and prone to meltdowns. Keep some healthy snacks to hand for days out and when there is a longer gap between meals. Options include:<ul><li>Carrot and pepper sticks </li><li>Oatcakes and cheese</li><li>Fruit slices and nut butter</li><li>Homemade trail mix of unsalted nuts, seeds, raisins, coconut chips, and dried banana</li><li>Hard boiled eggs</li><li>Homemade vegetable crips: thinly slice carrots, beetroot, parsnip, and sweet potato, brush with olive oil and bake slowly in the oven until crisp.</li></ul><h3>Bedtimes</h3>Good quality sleep is essential for growth and development in kids and teens. A few late nights and sleepovers are fun during the holidays, but it is a good idea to balance these with plenty of regular bedtimes. Lighter nights can make it hard for younger children to fall asleep easily. Blackout blinds and curtains can help, and some children may benefit from using a comfortable eye mask.As well as a good bedtime routine, it is helpful to have a consistent getting up time too. Over-sleeping can make kids feel tired and sluggish just as much as lack of sleep can. <h3>Screen time</h3>Kids may think a six-hour gaming marathon is the best way to pass the time in the school holidays, but parents usually have other ideas. When it comes to screen time, the official guidance on how long children should spend on their devices is unclear. The World Health Organisation and American Academy of Paediatrics both recommend no screen time at all for children under 2 years of age, and an hour a day maximum for children aged 2 to 5.2 One of the issues dividing official opinion is that much of the research on screen time is based on how long children watch television for. It doesn’t take account of the number of screens children and adults use now. From iPads and phones to televisions and gaming, kids use a range of devices for different purposes. And they don’t all have the same effect either: facetiming grandparents before bed has a very different impact on mood and behaviour than playing Minecraft all day!In the UK, the Royal College of Paediatrics and Child Health (RCPCH) does not set time limits, but instead suggests looking at the context of screen use, and how screen time affects children’s behaviour and interactions.3 It advises parents to consider these questions when thinking about screen time:<ul><li>Is screen time in your household controlled?</li><li>Does screen use interfere with what your family want to do?</li><li>Does screen use interfere with sleep?</li><li>Are you able to control snacking during screen time?</li></ul>Interestingly, in a RCPCH survey of children and young adults in the UK, 88% said screen time negatively impacted their sleep, and 41% said screen time had affected their play/fun, so installing some house rules around screen usage could be helpful during the summer break.3<h3>Get kids involved with meal planning</h3>One of the hardest aspects of the school holidays is planning what to feed everyone each day. A good way to get the family involved with this is to ask everyone to write down their 3 favourite meals on separate slips of paper. Put the slips in a pot and get everyone to take a turn in picking out a meal for the week ahead. Negotiate on vegetables and side salads if necessary!Holidays are a good time to get the kids involved in preparing meals. Younger children can help gather ingredients, weigh them out, and do any mixing and shaping. Older kids can do supervised chopping – or even prepare a meal from scratch. <h3>Start the day with a good breakfast</h3>A balanced breakfast helps to set energy levels and a positive mood for the day ahead. Try these ideas for healthy, filling kids’ breakfasts:<ul><li>Fruit and protein smoothie: blend strawberries, banana, a tablespoon of oats and a tablespoon of nut butter with milk</li><li>Wholemeal toast topped with peanut butter and sliced banana</li><li>Full-fat live yoghurt with low-sugar granola, and blueberries</li><li>Boiled eggs with wholemeal toast soldiers</li><li>Low-sugar baked beans on wholemeal toast</li></ul><h3>Picnic lunches</h3>When the weather is good, get the kids to help pack a picnic and head to the local park – or even the back garden! Opt for wholemeal bread buns with egg and cress, tuna and sweetcorn, or cooked meat and salad fillings, and pack cherry tomatoes, carrot and cucumber sticks, and diced fruit.<h3>Keep kids well-watered</h3>Dehydration happens easily in hot weather. As an alternative to sugary pop and artificially sweetened cordials, encourage kids to stay hydrated with homemade fruity water. Just add slices of orange, lemon, cucumber or kiwi to a jug of water and keep it in the fridge to top up water bottles and glasses through the day.Homemade lollies are a good option for a cooling, hydrating snack. Whizz up fresh strawberries or raspberries with water or milk, pour into lolly moulds, then freeze until set.<h3>Outdoor fun that doesn’t cost the earth</h3>Getting outdoors as much as possible is a great way to balance out screen time and get plenty of exercise. Summer sports camps are a good option for kids who love a particular sport, and local parks and nature reserves often run free or low-cost activities like nature trails, arts and crafts, cycling routes and treasure hunts. For keen nature-spotters, The Big Butterfly Count runs in July and early August each year.4 Choose a place to stop and watch for butterflies, count how many you see in 15 minutes, then submit your results to the website. If you have space in your yard or garden, think about getting the kids involved in some gardening. Create an herb patch, grow tomato plants in Gro-bags, or set up a bug or bee hotel – this can provide hours of curious entertainment!Plan a night time star-gazing walk for older kids who can stay up later. The free Sky Walk app is ideal for budding astronomers as it helps kids identify constellations and planets.When the weather is being typically English and raining, try the local library for free activities. Many libraries run art and craft sessions and summer reading challenges like reading 6 books in 6 weeks. <h3>Summary</h3>Keeping children occupied, entertained, and healthy over the long summer break can be a challenge. A gentle daily routine for meals, sleep, and screen time maintains some structure, whilst also balancing out sleepovers and movie nights. Discussing screen usage as a family helps kids understand expectations and boundaries and encourages children to do other activities too. The holidays can be a great time to get them interested in a new hobby like gardening, cooking, or sport, and for enjoying outdoor time together as a family.

Keep your children happy and healthy with these simple nutrition and lifestyle hacks.

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

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

<a href="/directory/ingredients/blueberry" target="_blank">blueberries</a>

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

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

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

<a href="/directory/ingredients/grape" target="_blank">raisins</a>

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

<a href="/directory/ingredients/yogurt" target="_blank">yoghurt</a>

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

<a href="/directory/ingredients/carrot" target="_blank">Carrot</a>

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

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

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

<a href="/directory/ingredients/sweet-cherry" target="_blank">cherry</a>

<a href="/directory/ingredients/sweet-orange" target="_blank">orange</a>

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

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

The summer holidays go on forever when you’re a child. And as a parent, it can feel that way too! Keeping youngsters fed and entertained over the summer months can be challenging, especially when juggling childcare and work. Here we explore nutrition and lifestyle tips to keep children happy and healthy between now and September.For many families, the long summer break is a time to relax from the everyday routines around meals, bedtimes, and screen time. However, too much of a break from structure can cause problems. This becomes noticeable when excessive screen time, snacking, and disrupted sleep affects kids’ moods and behaviour.Rather than throwing all routines out the window, it is better to aim for a relaxed but consistent daily rhythm throughout the holidays. A softer rhythm provides a break from strict timings and makes the transition back to school routines in September less of a shock for both parents and kids. To maintain some structure in the day, look at rhythms for mealtimes, bedtimes, and screen time. <h3>Mealtimes</h3>It is tempting for children to graze on crisps and sugary snacks, especially when gaming for several hours or watching movies. But constant snacking means kids are less likely to eat a full meal and may not get their full quota of essential nutrients over the day. Unhealthy eating habits during school holidays are linked to weight gain. One study from the US found that the risk of childhood obesity increases when children are out of school compared to during term-time.1 Sticking to regular mealtimes supports blood sugar stability and helps balance mood and energy levels over the day. Hungry kids (and adults!) are more likely to be cranky and lethargic and prone to meltdowns. Keep some healthy snacks to hand for days out and when there is a longer gap between meals. Options include:<ul><li><a href="/directory/ingredients/carrot" target="_blank">Carrot</a> and <a href="/directory/ingredients/black-pepper" target="_blank">pepper</a> sticks </li><li>Oatcakes and cheese</li><li>Fruit slices and nut butter</li><li>Homemade trail mix of unsalted nuts, seeds, <a href="/directory/ingredients/grape" target="_blank">raisins</a>, <a href="/directory/ingredients/coconut-oil" target="_blank">coconut</a> chips, and dried banana</li><li>Hard boiled eggs</li><li>Homemade vegetable crips: thinly slice carrots, <a href="/directory/ingredients/beet" target="_blank">beetroot</a>, <a href="/directory/ingredients/parsnip" target="_blank">parsnip</a>, and sweet <a href="/directory/ingredients/potato" target="_blank">potato</a>, brush with <a href="/directory/ingredients/olive" target="_blank">olive oil</a> and bake slowly in the oven until crisp.</li></ul><h3>Bedtimes</h3>Good quality sleep is essential for growth and development in kids and teens. A few late nights and sleepovers are fun during the holidays, but it is a good idea to balance these with plenty of regular bedtimes. Lighter nights can make it hard for younger children to fall asleep easily. Blackout blinds and curtains can help, and some children may benefit from using a comfortable eye mask.As well as a good bedtime routine, it is helpful to have a consistent getting up time too. Over-sleeping can make kids feel tired and sluggish just as much as lack of sleep can. <h3>Screen time</h3>Kids may think a six-hour gaming marathon is the best way to pass the time in the school holidays, but parents usually have other ideas. When it comes to screen time, the official guidance on how long children should spend on their devices is unclear. The World Health Organisation and American Academy of Paediatrics both recommend no screen time at all for children under 2 years of age, and an hour a day maximum for children aged 2 to 5.2 One of the issues dividing official opinion is that much of the research on screen time is based on how long children watch television for. It doesn’t take account of the number of screens children and adults use now. From iPads and phones to televisions and gaming, kids use a range of devices for different purposes. And they don’t all have the <a href="/directory/ingredients/same" target="_blank">same</a> effect either: facetiming grandparents before bed has a very different impact on mood and behaviour than playing Minecraft all day!In the UK, the Royal College of Paediatrics and Child Health (RCPCH) does not set time limits, but instead suggests looking at the context of screen use, and how screen time affects children’s behaviour and interactions.3 It advises parents to consider these questions when thinking about screen time:<ul><li>Is screen time in your household controlled?</li><li>Does screen use interfere with what your family want to do?</li><li>Does screen use interfere with sleep?</li><li>Are you able to control snacking during screen time?</li></ul>Interestingly, in a RCPCH survey of children and young adults in the UK, 88% said screen time negatively impacted their sleep, and 41% said screen time had affected their play/fun, so installing some house rules around screen usage could be helpful during the summer break.3<h3>Get kids involved with meal planning</h3>One of the hardest aspects of the school holidays is planning what to feed everyone each day. A good way to get the family involved with this is to ask everyone to write down their 3 favourite meals on separate slips of <a href="/directory/ingredients/black-currant" target="_blank">paper</a>. Put the slips in a <a href="/directory/ingredients/marijuana" target="_blank">pot</a> and get everyone to take a turn in picking out a meal for the week ahead. Negotiate on vegetables and side salads if necessary!Holidays are a good time to get the kids involved in preparing meals. Younger children can help gather ingredients, weigh them out, and do any mixing and shaping. Older kids can do supervised chopping – or even prepare a meal from scratch. <h3>Start the day with a good breakfast</h3>A balanced breakfast helps to set energy levels and a positive mood for the day ahead. Try these ideas for healthy, filling kids’ breakfasts:<ul><li>Fruit and protein smoothie: blend <a href="/directory/ingredients/strawberry" target="_blank">strawberries</a>, banana, a tablespoon of oats and a tablespoon of nut butter with milk</li><li>Wholemeal toast topped with <a href="/directory/ingredients/peanut-oil" target="_blank">peanut</a> butter and sliced banana</li><li>Full-fat live <a href="/directory/ingredients/yogurt" target="_blank">yoghurt</a> with low-sugar granola, and <a href="/directory/ingredients/blueberry" target="_blank">blueberries</a></li><li>Boiled eggs with wholemeal toast soldiers</li><li>Low-sugar <a href="/directory/ingredients/bean-pod" target="_blank">baked beans</a> on wholemeal toast</li></ul><h3>Picnic lunches</h3>When the weather is good, get the kids to help pack a picnic and head to the local park – or even the back garden! Opt for wholemeal bread buns with egg and cress, tuna and sweetcorn, or cooked meat and salad fillings, and pack <a href="/directory/ingredients/sweet-cherry" target="_blank">cherry</a> tomatoes, carrot and cucumber sticks, and diced fruit.<h3>Keep kids well-watered</h3>Dehydration happens easily in hot weather. As an alternative to sugary pop and artificially sweetened cordials, encourage kids to stay hydrated with homemade fruity water. Just add slices of <a href="/directory/ingredients/sweet-orange" target="_blank">orange</a>, <a href="/directory/ingredients/lemon" target="_blank">lemon</a>, cucumber or <a href="/directory/ingredients/kiwi" target="_blank">kiwi</a> to a jug of water and keep it in the fridge to top up water bottles and glasses through the day.Homemade lollies are a good option for a cooling, hydrating snack. Whizz up fresh strawberries or raspberries with water or milk, pour into lolly moulds, then freeze until set.<h3>Outdoor fun that doesn’t cost the earth</h3>Getting outdoors as much as possible is a great way to balance out screen time and get plenty of exercise. Summer sports camps are a good option for kids who love a particular sport, and local parks and nature reserves often run free or low-cost activities like nature trails, arts and crafts, cycling routes and treasure hunts. For keen nature-spotters, The Big Butterfly Count runs in July and early August each year.4 Choose a place to stop and watch for butterflies, count how many you see in 15 minutes, then submit your results to the website. If you have space in your yard or garden, think about getting the kids involved in some gardening. Create an herb patch, grow <a href="/directory/ingredients/tomato" target="_blank">tomato</a> plants in Gro-bags, or set up a bug or bee hotel – this can provide hours of curious entertainment!Plan a night time star-gazing walk for older kids who can stay up later. The free Sky Walk app is ideal for budding astronomers as it helps kids identify constellations and planets.When the weather is being typically English and raining, try the local library for free activities. Many libraries run art and craft sessions and summer reading challenges like reading 6 books in 6 weeks. <h3>Summary</h3>Keeping children occupied, entertained, and healthy over the long summer break can be a challenge. A gentle daily routine for meals, sleep, and screen time maintains some structure, whilst also balancing out sleepovers and movie nights. Discussing screen usage as a family helps kids understand expectations and boundaries and encourages children to do other activities too. The holidays can be a great time to get them interested in a new hobby like gardening, cooking, or sport, and for enjoying outdoor time together as a family.

How To Survive The Summer Holidays - Tips For Toddlers To Teens

<h3>Supplements for Teen Health </h3>Are you struggling with teen health issues like headaches, period pains, acne or low mood? These are all common issues for teenagers, often as a result of fluctuating hormones, stress, diet and lifestyle. Many teenagers can improve their physical and mental well-being by changing their eating habits, improving diet, exercising and lifestyle changes. <h3>Key Foods for Teen Health</h3>Nutrients which can support healthy growth, development and hormone balance include: protein, iron, zinc, magnesium, calcium, B vitamins, vitamin C, vitamin D and omega-3 fatty acids. Include these foods in your diet: <ul><li>Oily fish: eating salmon, mackerel, sardines or herrings once or twice a week provides a good source of omega-3 fatty acids, iron, zinc, magnesium, vitamin D and some B vitamins. </li><li>Red meat and poultry: good quality animal meats provide a rich source of iron, zinc and B vitamins. </li><li>Dark green leafy vegetables: kale, spinach, rocket, beet greens and Swiss chard contain magnesium, calcium, iron, zinc, vitamin C and B vitamins. </li><li>Berries: strawberries, raspberries, blueberries, blackberries and blackcurrants provide a rich source of vitamin C. </li><li>Nuts and seeds: a small handful of nuts and seeds daily contains good levels of magnesium, zinc, iron, calcium, omega-3 fatty acids.</li></ul><h3>Which Supplements Can Support Teen Health? </h3><ol type="1"><li>Magnesium</li><li>Omega-3 fatty acids </li><li>Vitamin C </li><li>Calcium </li></ol><h3>Top Tips on Buying Supplements for Teen Health</h3><ol type="1"><li>When choosing omega-3 supplements, you can opt for a fish oil or, if you prefer a vegan source, look for supplements derived from algae oil. </li><li>For vitamin C, opt for the ascorbate form of supplements rather than ascorbic acid, as this is gentler on the stomach. </li><li>Magnesium glycinate or magnesium citrate are the most bioavailable forms of magnesium supplements. </li></ol><h3>Nutritional Therapy Support For Teen Health </h3>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 teen health and to book a consultation, head over to our expert page here: https://www.vitaminology.co/consultations

Vitamins for Teen Health

Discover and compare vitamins for teens to help support their growth and nutritionnal needs. Teen supplements specially designed for the health of teenagers. 

Teen Health

Registered Nutritional Therapist (DipION), SIBO Practitioner & Content Writer. 

<h4>Foods to help manage painful periods.</h4> Teenage years can be challenging for both boys and girls as lots of physical and mental changes take place when puberty kicks in. In particular, the female body undergoes physical changes with the development of breasts, pubic hair and the onset of periods. Development and growth changes, hormonal fluctuations and menstruation place extra nutritional demands on teenage girls, so it’s essential to make sure that these needs are met during this stage of their life. <h5>What causes period pain?</h5> The uterus contracts to help expel the womb lining during your period. These muscle contractions are triggered by hormonal substances called prostaglandins which influence pain and inflammation. Period pain and cramps tend to be associated with higher levels of prostaglandins. Other conditions that are associated with more severe period pain include endometriosis, adenomyosis, fibroids or pelvic inflammatory disease. If you suffer with severe period pains or cramps, then it’s advisable to get checked out by your GP to rule out any underlying conditions. <h5>Three top dietary tips for teenage girls to help with period pain</h5> When going through puberty, it’s important to focus on good nutrition to support growth and development and meet the extra nutritional demands placed on a girl’s body. Good nutrition can also help ease period pain. 1. Eat regular, healthy balanced meals and maintain a healthy weight.Being either underweight or overweight can affect hormone balance and periods. Teenage girls shouldn’t skip meals or starve themselves. Eating three regular meals a day containing a combination of high fibre carbohydrates, good quality protein and healthy fats can help to balance blood sugar levels and hormone levels. This should provide a wide range of nutrients needed to support healthy growth and development and keep energy levels high. Period pain is linked with higher levels of inflammation. Supporting stable blood sugar levels via diet can help to regulate inflammation and manage period pain. 2. Avoid too many processed foodsIt’s common for teenagers to eat processed and sugary foods and snacks, particularly when out with friends or at school. These often contain ingredients which can lead to inflammation in the body, worsen hormonal symptoms such as period pain and cause food cravings. Processed foods are ‘empty calories’ and lack the essential nutrients needed during puberty. Try to avoid or keep processed foods to a minimum and always ensure to balance them with plenty of nutrient-dense foods, including a wide range of brightly coloured vegetables and fruit, good quality protein and healthy fats which keep you feeling fuller for longer. 3. Stay hydratedAim to drink roughly 6-8 glasses of water every day. This will help to keep the body moving and functioning well, and help the liver process and remove unwanted hormones effectively which can help with reducing period pain. <h5>Specific nutrients that help with periods</h5> IronIron helps to build red blood cells and is essential for replenishing blood lost during menstruation, particularly during heavy periods. Excessive tiredness, dizzy spells and low energy could be a sign of iron deficiency or anaemia.The most easily absorbed form of iron is found in animal produce, such as red meat, liver, poultry and eggs. Plant-based foods containing iron, such as beans, lentils, chickpeas, nuts, seeds and dark green leafy vegetables contain iron are less easily absorbed, so you need to eat more of them compared to animal-derived iron. CalciumCalcium is essential for the growth and development of strong, healthy bones. Getting enough calcium is essential for young girls to lessen their risk of osteoporosis later in life. Calcium deficiency is common in teenagers, particularly in those who are vegan or avoid dairy. Furthermore, calcium has been shown to help reduce period pain.Good sources of calcium include dairy such as cheese, milk and yoghurt, oily fish (with the bones, such as sardines or mackerel), dark green leafy vegetables, beans, lentils, nuts and seeds or fortified non-dairy milks. Vitamin DVitamin D helps the body to absorb calcium to support good bone health. It has also been found to be beneficial in alleviating pre-menstrual symptoms and menstrual cycle disorders in teenage girls.Vitamin D is best absorbed in the body through exposure to natural sunlight. Food sources include oily fish, cod liver oil, egg yolks, mushrooms and fortified foods. It’s a good idea to get vitamin D levels checked, particularly at the onset of the winter months when exposure to sunlight is limited, to assess for any deficiencies so that the correct dose of vitamin D can be supplemented if needed. ZincThe demand for zinc increases for girls during puberty as it’s important for cell division, growth, healing and tissue repair and supports a healthy immune system. It has been found to help alleviate symptoms pre- or during menstruation.Foods high in zinc include meat, poultry, shellfish, chickpeas, lentils, beans, nuts, seeds, dairy, eggs and dark chocolate. SummaryIf you’re suffering with period pain, make sure you eat a balanced diet, with limited processed foods and adequate hydration to lessen inflammation. Ensure that you’re getting enough of the essential nutrients which support healthy hormone balance and menstruation such as iron, calcium, vitamin D and zinc.

How vitamin D, calcium, zinc and iron in the diet may help period pain for teenage girls.

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

<a href="/directory/ingredients/vitamin-a" target="_blank">cod liver oil</a>

<a href="/directory/ingredients/vitamin-d" target="_blank">Vitamin D</a>

<a href="/directory/ingredients/calcium" target="_blank">Calcium</a>

<h4>Foods to help manage painful periods.</h4> Teenage years can be challenging for both boys and girls as lots of physical and mental changes take place when puberty kicks in. In particular, the female body undergoes physical changes with the development of breasts, pubic hair and the onset of periods. Development and growth changes, hormonal fluctuations and menstruation place extra nutritional demands on teenage girls, so it’s essential to make sure that these needs are met during this stage of their life. <h5>What causes period pain?</h5> The uterus contracts to help expel the womb lining during your period. These muscle contractions are triggered by hormonal substances called prostaglandins which influence pain and inflammation. Period pain and cramps tend to be associated with higher levels of prostaglandins. Other conditions that are associated with more severe period pain include endometriosis, adenomyosis, fibroids or pelvic inflammatory disease. If you suffer with severe period pains or cramps, then it’s advisable to get checked out by your GP to rule out any underlying conditions. <h5>Three top dietary tips for teenage girls to help with period pain</h5> When going through puberty, it’s important to focus on good nutrition to support growth and development and meet the extra nutritional demands placed on a girl’s body. Good nutrition can also help ease period pain. 1. Eat regular, healthy balanced meals and maintain a healthy weight.Being either underweight or overweight can affect hormone balance and periods. Teenage girls shouldn’t skip meals or starve themselves. Eating three regular meals a day containing a combination of high fibre carbohydrates, good quality protein and healthy fats can help to balance blood sugar levels and hormone levels. This should provide a wide range of nutrients needed to support healthy growth and development and keep energy levels high. Period pain is linked with higher levels of inflammation. Supporting stable blood sugar levels via diet can help to regulate inflammation and manage period pain. 2. Avoid too many processed foodsIt’s common for teenagers to eat processed and sugary foods and snacks, particularly when out with friends or at school. These often contain ingredients which can lead to inflammation in the body, worsen hormonal symptoms such as period pain and cause food cravings. Processed foods are ‘empty calories’ and lack the essential nutrients needed during puberty. Try to avoid or keep processed foods to a minimum and always ensure to balance them with plenty of nutrient-dense foods, including a wide range of brightly coloured vegetables and fruit, good quality protein and healthy fats which keep you feeling fuller for longer. 3. Stay hydratedAim to drink roughly 6-8 glasses of water every day. This will help to keep the body moving and functioning well, and help the liver process and remove unwanted hormones effectively which can help with reducing period pain. <h5>Specific nutrients that help with periods</h5> <a href="/directory/ingredients/iron" target="_blank">Iron</a>Iron helps to build red blood cells and is essential for replenishing blood lost during menstruation, particularly during heavy periods. Excessive tiredness, dizzy spells and low energy could be a sign of iron deficiency or anaemia.The most easily absorbed form of iron is found in animal produce, such as red meat, liver, poultry and eggs. Plant-based foods containing iron, such as beans, lentils, chickpeas, nuts, seeds and dark green leafy vegetables contain iron are less easily absorbed, so you need to eat more of them compared to animal-derived iron. <a href="/directory/ingredients/calcium" target="_blank">Calcium</a>Calcium is essential for the growth and development of strong, healthy bones. Getting enough calcium is essential for young girls to lessen their risk of osteoporosis later in life. Calcium deficiency is common in teenagers, particularly in those who are vegan or avoid dairy. Furthermore, calcium has been shown to help reduce period pain.Good sources of calcium include dairy such as cheese, milk and <a href="/directory/ingredients/yogurt" target="_blank">yoghurt</a>, oily fish (with the bones, such as sardines or mackerel), dark green leafy vegetables, beans, lentils, nuts and seeds or fortified non-dairy milks. <a href="/directory/ingredients/vitamin-d" target="_blank">Vitamin D</a>Vitamin D helps the body to absorb calcium to support good bone health. It has also been found to be beneficial in alleviating pre-menstrual symptoms and menstrual cycle disorders in teenage girls.Vitamin D is best absorbed in the body through exposure to natural sunlight. Food sources include oily fish, <a href="/directory/ingredients/vitamin-a" target="_blank">cod liver oil</a>, egg yolks, mushrooms and fortified foods. It’s a good idea to get vitamin D levels checked, particularly at the onset of the winter months when exposure to sunlight is limited, to assess for any deficiencies so that the correct dose of vitamin D can be supplemented if needed. <a href="/directory/ingredients/zinc" target="_blank">Zinc</a>The demand for zinc increases for girls during puberty as it’s important for cell division, growth, healing and tissue repair and supports a healthy immune system. It has been found to help alleviate symptoms pre- or during menstruation.Foods high in zinc include meat, poultry, shellfish, chickpeas, lentils, beans, nuts, seeds, dairy, eggs and <a href="/directory/ingredients/cocoa" target="_blank">dark chocolate</a>. SummaryIf you’re suffering with period pain, make sure you eat a balanced diet, with limited processed foods and adequate hydration to lessen inflammation. Ensure that you’re getting enough of the essential nutrients which support healthy hormone balance and menstruation such as iron, calcium, vitamin D and zinc.

What's The Best Diet To Help Period Pain In Teenage Girls?

I find the immune system endlessly fascinating and love how there is new research coming out all the time helping us to learn even more about how it works. As inflammation is a process of the immune system and a driver of many of the chronic conditions facing people today I love to work with people to get to the root cause of their inflammation and help them to restore balance to their immune function. There is nothing more rewarding than supporting someone to make changes that result in major life shifts.

I practice Naturopathic Nutritional Therapy where I help the client to look at all aspects of their life to try and pin point the triggers and drivers of the symptoms they are experiencing. Symptoms are your innately wise body's way of communicating that something is out of balance. I work with clients to figure out what is out of balance, put that balance back in place and watch the symptoms reduce and reverse.

I am a Canadian born mother of two teens who trained first as a teacher with a specialisation in working with SEN, then as a Forest School leader. After having children I developed an autoimmune condition and retrained as a Naturopathic Nutritional Therapist. My experience with children with SEN and my own autoimmune condition as well as my experience of being a mother have all helped to inform, build empathy and narrow my nutritional focus. I love working with families that have children with additional needs to help them all thrive using diet and lifestyle modifications. I love working with patients with inflammation and immune imbalances. What we eat matters. How we move matters. How we think matters. Our connections to those around us and to nature matter.

Nutritional Therapist

Q&A Dietary Advice for Immune Support

Ingredient Vitamin D

Although I have worked with clients who have a wide range of chronic health issues, my main area of expertise and interest lies in gut health and digestive disorders. This covers issues such as inflammatory bowel disease, coeliac disease, gallbladder removal, IBS or general digestive upset and uncomfortable symptoms. Many health conditions stem from poor digestion and gut health. 

In addition to this, I'm a SIBO-Doctor-Approved Practitioner, specialising in a condition called small intestinal bacterial overgrowth which is extremely common in IBS sufferers in particular. Clients are given the resources and close support to guide them through a SIBO eradication programme, tailored to their specific needs. 


I'm a registered Nutritional Therapist, having gained my Diploma at the world-renowned Institute for Optimum Nutrition in London. I've always been fascinated by the world of medicine, previously working as a medical secretary in the NHS for many years, before embarking on a change of career to pursue my passion for nutrition. My own personal health issues led me to look for answers outside of conventional medicine, using a more natural and holistic approach and it was the power of food that turned my life around. I now run my own successful nutritional therapy clinic online, where I have the privilege to be able to educate and support clients on their journey back to wellness. I also enjoy working part-time as a nutrition content writer, as part of my enthusiasm to spread the word about the positive impact of good nutrition.  

My aim is to share knowledge, provide support and empower individuals to make positive, yet sustainable changes towards their health and long-term wellbeing. 

I do this using a scientific, evidence-based, functional medicine approach, identifying individual potential nutritional imbalances and triggers to understand how these may be contributing to symptoms and health issues. By unravelling the underlying cause, we can start to correct imbalances which allow the body to return to a healthy state and function optimally. 

Tailored nutrition and lifestyle programmes are provided to clients, alongside any supplements and functional testing as appropriate to target therapy to the individual client, rather than a generic 'one size fits all' approach. 

I have been in practice for over 25 years and honestly believe that improving your diet can help to optimise your health.  

Since 2019 I have been specialising in peri menopause and the menopause, but I see clients with a wide range of health issues.

I believe that good nutrition is essential for optimising women's health and I am particularly interested in helping women through the peri menopause and menopause.  I take a practical approach and love to get my clients excited about preparing and cooking amazing healthy food.

Blood Sugar Balance

Omega 3

I follow a theory that all symptoms have a root cause. I consider the entire person and their health history when connecting the dots, not just one area of the body. 

I offer individual consultations where I conduct a thorough assessment of nutrient status, use genetic history, private laboratory testing, science based / researched recommendations in all protocols, easy to use meal plans, health and wellness rationales, support along side existing medical diagnoses. 

Protocols usually involve a 12 week plan, covering dietary and lifestyle recommendations and supplemental support when addressing any imbalances or dysfunctions. With regular follow ups to assess progress and interpret test results.

Naturally I have gravitated towards gut health, which covers the following conditions:

Dysbiosis, leaky gut, Smalll Intestinal Bacterial Overgrowth (SIBO), Chrohns Disease, IBS, IBD, constipation, stress, adrenal fatigue, skin conditions, bloating, reflux, food sensitivities, mental health, depression, insomnia and immunity.

A decade ago I was at breaking point. I was severely tired all the time, infertile, constant aches and pains all over my body and permanent belly bloating with brain fog.

Doctors sending me from one specialist to another with no actual evidence anything was wrong. I was eventually diagnosed with fibromyalgia and chronic fatigue syndrome. And given anti-depressant medication and wished the best of luck. My mental, physical and emotional health was on the floor. My quality of life was poor.

It was at this low point I decided to take my health into my own hands. I discovered nutritional therapy and embarked on in-depth laboratory testing which gave me an insight to the root cause of my state of being. It gave me hope, strength and the will power to turn it round.

With the results of a leaky gut, and poor microbiome status, it made sense to change my diet which in turn changed my life. At the age of 41 I gave birth to a healthy baby boy.

I decided to work in the field of nutritional therapy as I wanted to pass on the knowledge to other people who are suffering in similar ways and just by small steps through diet, lifestyle and awareness, transformation can happen. 

Vitamins for Teen Health

Supplements for Teen Health

Key Foods for Teen Health

Which Supplements Can Support Teen Health?

Top Tips on Buying Supplements for Teen Health

Nutritional Therapy Support For Teen Health

Teen Health Products

Terry Naturally

Thyroid Care Plus

New Chapter

Estrotone

Ora

Hormonious, Hormonal Balance && Support

Thorne Research

Iodine && Tyrosine

Terry Naturally

Acne Essentials

Thorne

Calcium D-Glucarate

Nutri Advanced

MegaMag Fem Balance Magnesium

Nutri Advanced

T-Convert with Gum Guggul Resin

Life Extension

Triple Action Thyroid

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How To Survive The Summer Holidays - Tips For Toddlers To Teens

What's The Best Diet To Help Period Pain In Teenage Girls?