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Our non toxic laundry guide

By Kaya Kozanecka

You pull a warm t-shirt from the dryer and breathe in that scent we’ve been taught to love.

“Fresh.” Comforting. And, quietly, chemical. Laundry detergent has become one of the most intimate chemical exposures in modern life. It’s worn for hours, warmed by body heat, absorbed through skin, inhaled through airways, day after day. And it’s increasingly being linked to hormonal disruption, chronic skin issues like eczema, and respiratory problems, including asthma in children.

Unlike occasional contact with cleaning sprays or perfumes, laundry detergent exposure is constant. Pyjamas, bedding, gym clothes, children’s uniforms, all acting as delivery systems for fragrance, preservatives, and surfactants. Over time, the body compensates. Hormonal signalling becomes noisier. Skin becomes reactive. Airways become sensitised. Symptoms are often treated in isolation, without tracing them back to one of the most persistent exposures in daily life.

The good news is this: it’s one of the easiest things to change. And one of the cheapest…

The first step is the most important

(and it took me a long time to get over this one)

Realising that cleanliness doesn’t need to have a smell. Scent is the great illusion of cleanliness. It bypasses logic and speaks straight to the brain, where smell is tightly linked to memory, emotion, and safety. If something smells “fresh,” we assume it’s clean, even when nothing about the cleaning process has actually improved. Detergent companies know this well. Fragrance is cheap to produce, easy to intensify, and far more convincing than real cleaning performance.

Synthetic fragrances are engineered to cling to fabric and release slowly over time, which is why clothes can still smell weeks later. That lingering quality isn’t proof of hygiene, it’s proof of chemical persistence.

Historically, clean clothes smelled like air, sunlight, or nothing at all. The idea that cleanliness should have a strong, recognisable scent is entirely modern, and entirely manufactured.

What this does to hormones

Once you remove the idea that scent equals clean, the next question becomes harder to ignore: what is that scent actually doing in the body?

“Fragrance” is not a single ingredient. It’s a legally protected term that can hide dozens, sometimes hundred, of synthetic chemicals under one word. Many of these compounds are known endocrine disruptors, meaning they can interfere with hormonal signalling by mimicking, blocking, or confusing natural hormones like estrogen, progesterone, and thyroid hormones.

Hormones work through tiny signals and when synthetic compounds that resemble hormones are introduced repeatedly, the system becomes noisier. The body struggles to interpret what’s real and what isn’t.

For children, whose hormonal and detox systems are still developing, this exposure matters even more. Small bodies processing the same chemical load are far more vulnerable to disruption. What’s framed as a harmless household product becomes, over time, a quiet endocrine stressor the body is constantly adapting around.

And then you start to notice patterns...

Notice how your little one never seems to stop itching. The red patches that come and go. The “sensitive skin” label that never quite explains why it’s always worse at night, or after getting dressed. Or maybe it’s you... the unexplained rash, the persistent itch, the flare that appears despite changing your diet, your skincare, your supplements.

Skin is an immune and signalling organ. When it reacts, it’s often responding to something it’s in constant contact with. Laundry detergent is one of the most overlooked triggers because it feels so ordinary, so unavoidable, that it rarely comes under suspicion.

Detergents contain surfactants, preservatives, and optical brighteners designed to cling to fabric. They don’t always rinse clean. Trapped against the skin, these compounds disrupt the skin barrier and alter the skin’s microbiome, increasing inflammation and sensitivity over time. In children, whose skin is thinner and more permeable, this disruption happens faster and with less exposure.

This is how eczema often shows up, not as a sudden problem, but as a chronic conversation between irritated skin and repeated exposure. Creams may soothe the surface, but unless the trigger is removed, the cycle continues. Sometimes the most effective place to start isn’t the medicine cabinet, but the laundry basket.

And notice how children with eczema often also suffer with asthma...

Skin and lungs are both barrier systems, both part of the immune conversation with the outside world. When one is under constant irritation, the other often follows. Fragranced laundry detergent sits right at the centre of this overlap. The same compounds that disrupt the skin barrier are inhaled into the airways. Pyjamas that irritate the skin at night are also off-gassing chemicals into the air a child is breathing for hours.

Now, enough with the fear mongering

None of this is about blame. These chemicals didn’t end up in our homes because we were careless, they ended up there because they were marketed as normal, safe, and even necessary. Most of us never stood a chance to question it.

Luckily, there is one simple change. And you’ll probably be relieved to hear it, because those laundry pods have been quietly racking up costs in the supermarket aisle.

How to make your own laundry detergent

1. Baking soda & essential oils

Yes, baking soda strikes again. (If you haven’t read our 25 ways to use baking soda article yet, it’s a must. It really might be the most magical, versatile dust you can buy for £1.)

Why it works

Baking soda softens water, neutralises odours, and lifts grime without leaving residue. It cleans without coating your clothes in scent or film.

How to use it

Add around 1/2 a cup of baking soda into the drum with your load. That's it.

If you still want your laundry to smell beautiful (naturally), this is where essential oils shine. Just add 10-15 drops of your favourite essential oils to a small cloth or wool dryer ball and toss it in the drum with the clothes. My personal favourite combination is lavender, peppermint & orange. It smells so good that even my mum, a chronic chemical-cleaning enjoyer, has swapped to it (not a small feat).

2. If you'd rather forage your detergent...

Conkers (horse chestnuts) contain natural saponins, the same soap-like compounds used in commercial detergents.

How to use them

Crush or chop them
Soak in hot water for a few hours or overnight (or alternatively boil them to speed the process)
Strain the liquid and add to the same compartment you'd normally add your detergent (1/2 a cup-a cup depending on your load).

But Gaz Oakley and his wife did a brilliant tutorial here.

While conker season has passed (for now), soap nuts work in the same way and are widely available year-round.

3. But if you’d rather use a pre-made detergent…

Don't be sentenced to the toxic ones. Before purchasing, make sure it aligns with this checklist:

No synthetic fragrance If the ingredient list says “fragrance” or “parfum”, that’s a red flag. It can hide hundreds of undisclosed chemicals.
No brighteners These don’t clean, they coat fabrics to appear whiter and can irritate skin.
No enzymes you can’t pronounce Many commercial enzymes are harsh, petroleum-derived, and unnecessary for everyday washing.
Free from chlorine, phosphates & dyes These burden waterways, disrupt hormones, and add nothing to actual cleanliness.
Biodegradable & septic-safe What leaves your washing machine ends up somewhere. Choose products that return gently to the earth.
Scented only with essential oils (or unscented)

If there’s one thing to take from all of this, let it be this… you don’t need to overhaul your entire life to make meaningful change. And often, choosing the non-toxic option is actually cheaper.

This pattern shows up everywhere, not just in laundry. There’s usually the traditional synthetic choice. Then the glossy, over-marketed “non-toxic” alternative with the eye-watering price tag. And then… quietly sitting in the background… a very simple, very affordable solution.

Usually something our grandparents would recognise. Usually something in a plain bag. Usually something like baking soda.

Published on: January 10, 2026

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12 nutrients for bulletproof joints

As modern diets drift further from traditional foods like bone-in meats and gelatinous bone broths, joint issues are becoming increasingly common. Many people recognise the problem but reach straight for synthetic glucosamine and chondroitin supplements. The truth? Bulletproof joints are built through nutrient-rich whole foods, not poorly absorbed synthetic bandaids. The good news: adding these nutrients back into your diet is remarkably simple, and your body responds quickly to bioavailable, whole-food forms. Important context before we begin: These nutrients rebuild joint integrity and strength, they won't necessarily reduce existing pain (that's a separate discussion). Also, resistance training is essential for strong joints and bone density, while avoiding repetitive strain from activities like long-duration running gives your joints time to recover. 1. Collagen (the structural backbone) Collagen is the foundational protein of cartilage, tendons, ligaments, and joint capsules. It provides the structural framework that holds your joints together and allows them to withstand stress and movement. There's a reason collagen has exploded in popularity, not just for skin or gut health, but it's absolutely key for joint health. When modern diets turned away from slow-cooked bone-in meats and swapped these for convenience foods, people's joints struggled. While collagen powder offers an easy boost, we still recommend slow-cooked meats and broths in addition. Best sources: Bone broth (12+ hours from joints and knuckles), slow-cooked bone-in meats (oxtail, short ribs, chicken with skin), quality grass-fed collagen powder. 2. Gelatine (highly usable collagen) Gelatine is a highly bioavailable form of collagen that supplies glycine and proline, amino acids crucial for joint repair and cushioning. This nutrient has been left behind and even demonised by the candy industry, which once relied heavily on it but is now quickly moving to vegan options. Anyone who's cooked a long bone broth has seen the gelatinous jiggly texture when it cools. This used to be such a common part of people's diets but has been lost to convenience and the vilification of animal products. Best sources: Homemade bone broth (the jigglier, the better), grass-fed gelatine powder, slow-cooked meats with connective tissue, gelatine gummies Try our Matcha Gelatine Gummy recipe 3. Glycine (drives joint resilience) Glycine is the amino acid that drives collagen cross-linking, shock absorption, and long-term joint resilience. Found in high amounts within collagen and gelatine-rich foods, glycine is incredible for the body, aiding sleep, gut health, skin quality, and really helping joints withstand stress over time. Best sources: Bone broth, gelatine, collagen powder, skin-on poultry, slow-cooked connective tissue. 4. Copper (Hardens collagen & elastin) Copper activates the enzyme that hardens collagen and elastin, making your connective tissue strong and resilient. Without copper, connective tissue stays weak and prone to injury. It's highly important to get this naturally, as your copper and zinc ratio needs to be kept at a good level for optimal absorption and function. Best sources: Liver, oysters, crab, heart, spleen, kidney, dark chocolate, egg yolks. 5. Vitamin C (collagen synthesis) Vitamin C is absolutely essential for collagen synthesis and repair. No vitamin C means fragile joints. So many people turn to synthetic ascorbic acid thinking it's the same as vitamin C from food because that's what the label says, but it's really not. Whole-food vitamin C comes with cofactors that help your body actually use it. Best sources: Oranges, clementines, acerola cherry, camu camu, bell peppers. 6. Sulphur (cartilage matrix strength) Sulphur is found throughout connective tissue and is necessary for cartilage matrix strength and durability. It helps build the structural components that give cartilage its ability to withstand compression and maintain integrity under load. Best sources: Eggs (especially yolks), red meat, organ meats, connective tissue, garlic, onions. 7. Hyaluronic Acid (joint lubrication) Hyaluronic acid maintains synovial fluid thickness and joint lubrication, it's what keeps your joints moving smoothly without friction. Your body produces this naturally, but consuming foods that support its production helps maintain healthy, well-lubricated joints. Best sources: Chicken feet (add to broths), fish skin, fish heads and eyeballs (add to broths), egg yolks. 8. Manganese (cartilage matrix formation) Manganese plays a direct role in cartilage matrix and glycosaminoglycan formation, the gel-like compounds that give cartilage its shock-absorbing properties. It helps build the cushioning structure between your bones. Best sources: Clams, mussels, macadamia nuts (also low in PUFAs), pineapple, birch water, dark chocolate, egg yolks. 9. Boron (mineral retention) Boron supports mineral retention and connective tissue integrity, helping your body hold onto the minerals needed for strong bones and joints. It's often missing in modern diets due to soil depletion and decreased consumption of traditional foods. Best sources: Dried fruits (prunes, dates, apricots), avocados, nuts. 10. Silica (organises collagen fibres) Silica helps organise collagen fibres and maintain elasticity in joints and tendons. It strengthens the bonds between structural proteins, keeping connective tissue flexible yet resilient. Best sources: Nettle tea, horsetail tea, bamboo shoots, bell peppers, cucumbers, some mineral waters. 11. Taurine (tissue resilience under stress) Taurine supports cellular hydration, tissue resilience, and protection under mechanical stress. It helps your joint tissues maintain their structure and function even during intense physical activity or loading. Best sources: Organ meats (heart, liver, kidney), red meat, poultry, sardines, shellfish. 12. Vitamin K2 (directs minerals to bones) Vitamin K2 directs minerals into bones and connective tissue instead of allowing soft tissue calcification. It ensures calcium ends up where you need it, in your bones and joints, rather than in arteries or forming unwanted deposits in soft tissues. Best sources: Aged cheeses (especially raw cheese), chicken/goose/duck liver, egg yolks, full-fat raw milk, grass-fed butter. Build your joints from real food Your joints aren't built from a synthetic supplements, they're built from the foods you eat. While synthetic glucosamine and chondroitin might offer modest relief, they don't address the fundamental nutritional deficiencies that weaken joint structure over time. Traditional diets were naturally rich in these nutrients through bone broths, slow-cooked meats, organ meats, eggs, and whole foods. People didn't need joint supplements because their diets provided everything required to build and maintain strong, resilient connective tissue. The solution is simple: return to these nutrient-dense whole foods. Make bone broth a weekly staple. Choose bone-in, skin-on cuts of meat and cook them slowly. Don't shy away from organ meats, liver provides copper, vitamin K2, and countless other nutrients. Your body knows exactly what to do with these nutrients when they come from real food sources. Pair this nutritional foundation with intelligent resistance training, barefoot shoes or more time barefoot and you'll build joints that serve you for decades to come. Your joints are only as strong as the materials you give your body to build them. Choose wisely.

The modern bread problem no one explains

Ever glanced at the ingredients list on a loaf of bread and noticed those brackets crammed with vitamins after "wheat flour"? They might look harmless, even beneficial but there's a troubling story behind why these synthetic nutrients are there in the first place, and what they might be doing to your body. With folic acid now being mandatory for regular grain products across supermarket shelves from 2026, it's time we examined the real reason behind fortification and the potential harm these cheap synthetic vitamins may cause. The history of fortification Grain fortification wasn't born from a desire to make food more nutritious. It emerged in the early 20th century as a workaround, a way to compensate for the nutritional devastation caused by industrial milling. When roller milling spread it revolutionised grain production, but not in a good way for human health. Grains were systematically stripped of their bran and germ to extend shelf life and create a uniform, white product. This process removed fibre, minerals, healthy fats, and naturally occurring vitamins that humans had consumed for millennia as part of the whole grain. What remained was essentially refined starch with minimal nutritional value. As deficiency diseases surged in populations now dependent on white flour, governments faced a choice: restore traditional whole grain consumption or patch the problem with added nutrients. They chose the patch. The wartime push During World War II, maintaining the productivity of soldiers and factory workers became paramount, accelerating fortification policies. In 1941, the United States formalised enrichment standards with FDA support, while the UK implemented similar wartime nutrition programs. Both countries fortified white flour with inexpensive, synthetic B vitamins and iron, compounds chosen primarily for cost, stability, and ease of mass production rather than biological equivalence to natural nutrients. Now including folic acid, further normalises a troubling idea: that nutrients could be stripped from food during processing and simply replaced later with isolated, laboratory-made substitutes. Fortification fundamentally reframed nutrition as a matter of adding cheap synthetic vitamins back into depleted foods, reinforcing a food system that prioritises shelf life and profit margins over genuine nutrient density, metabolic health, and the integrity of real food. The dark side of synthetic vitamins The specific compounds added to fortified flour reveal a system built on convenience rather than biology. These typically include folic acid (synthetic B9), iron (usually reduced iron or ferrous sulphate), thiamine (B1), riboflavin (B2), niacin (often as niacinamide), and sometimes vitamin B6 and calcium. These aren't chosen because they work best in the human body. They're selected for low cost, long shelf life, and chemical stability. Unlike nutrients in whole foods, they're isolated, highly concentrated, and stripped of the cofactors that normally regulate how your body absorbs, metabolises, and distributes them. The iron problem One of the most concerning additions is synthetic, unbound iron. Unlike the iron naturally present in food, which is bound to proteins and tightly regulated by your body, reduced iron and ferrous sulfate are highly reactive and loosely bound. When consumed regularly, especially by people who aren't iron deficient, this form of iron can bypass your body's normal regulatory controls and accumulate over time. Free iron acts as a potent pro-oxidant, promoting oxidative stress, damaging fats in your cells, and triggering inflammation throughout your body. In your gut, unbound iron can irritate the intestinal lining, disrupt your microbiome balance, and encourage the growth of pathogenic bacteria that thrive on readily available iron. So how this all comes together in modern bread... Many people blame gluten alone for their digestive issues with bread, but modern bread represents a convergence of multiple assaults on your digestive system: Non-organic grains treated with herbicides and pesticides Industrial milling that alters grain structure Synthetic vitamins and iron that irritate an already compromised gut lining Commercial baker's yeast selected for speed, not digestibility Industrial seed oils (soybean, canola, sunflower) added for texture and shelf life This combination can increase intestinal permeability and immune reactivity, making it increasingly difficult for your body to tolerate gluten-containing foods. The rapid fermentation used in modern baking leaves little time for the natural breakdown of gluten, phytic acid, and enzyme inhibitors, compounds that traditional long fermentation or sourdough methods would have neutralised. When refined flour meets synthetic vitamins, unbound iron, and inflammatory seed oils, you're left with a product that bears little resemblance to traditional bread. So why add folic acid to grain products in the first place? The synthetic form of vitamin B9 is being added to reduce neural tube defects in pregnancy, a worthy goal. But rather than encouraging consumption of folate-rich foods like eggs, and dairy, policymakers chose mass fortification as a one-size-fits-all solution delivered through refined grain staples. Here's the problem: not everyone needs supplemental folic acid. This is primarily a nutrient found in prenatal vitamins for women who are pregnant or trying to conceive. Yet through mandatory fortification, the entire population, men, children, elderly people, post-menopausal women, consume it daily, often in amounts that exceed what many individuals need or can properly process. This blanket approach ignores a fundamental question: why should everyone consume a nutrient targeted at preventing a specific pregnancy-related condition? It's the equivalent of adding prenatal vitamins to the water supply. Those who actually need higher folic acid intake can take supplements or consume folate-rich foods. Forcing it into the daily grain consumption of millions who don't need it creates unnecessary exposure to a synthetic compound that may cause problems when it accumulates. Form matters The forms used in fortification are chosen for industrial convenience, not biological suitability. Folic acid, reduced iron, ferrous sulfate, and synthetic B vitamins are cheap to manufacture, chemically stable, and survive long storage, high heat, and industrial baking. These qualities make them ideal for food factories but poor substitutes for naturally occurring nutrients. Natural nutrients exist within whole foods alongside enzymes, minerals, fats, and cofactors that guide absorption and metabolism. Your body recognises and utilises these forms readily, often in balanced ratios that support hormone signalling, methylation, and cellular repair. Adding synthetic compounds to refined starch doesn't recreate this complexity. It may introduce new imbalances instead. Unlike natural folate found in animal foods, folic acid must be converted into its active form in your body. When intake exceeds your conversion capacity, un-metabolised folic acid can accumulate in your bloodstream, raising concerns about interference with natural folate metabolism, immune signalling, and critical methylation pathways. This highlights a fundamental flaw in population-wide fortification: it completely ignores individual differences in genetics, gut health, liver function, and nutrient needs. What works for one person may create problems for another. So what shall I do instead? Rather than accepting fortified grains as inevitable, there's a better path forward, one that returns to how grains were consumed for centuries without widespread digestive issues. Choose Whole and Ancient Grains. Whole grains retain the bran, germ, and endosperm, preserving fibre, minerals, fats, and naturally occurring vitamins in their original, balanced state. This intact structure supports digestion, steadier blood sugar, and better mineral absorption compared to refined, enriched flour. Ancient grains like spelt and einkorn offer particularly compelling alternatives. These grains haven't undergone the intensive hybridisaation of modern wheat and tend to have simpler protein structures. Many people who struggle with modern wheat report significantly better tolerance to spelt or einkorn, especially when prepared traditionally. Spelt deserves special attention. It contains a more water-soluble gluten structure, higher mineral content, and a broader spectrum of naturally occurring B vitamins compared to modern wheat. Finely milled spelt flour can act as a direct, one-to-one replacement for conventional white flour in most recipes, offering a practical bridge between modern baking expectations and traditional nutrition. The digestive difference Many people report that non-fortified grains are noticeably easier to digest than modern fortified flour products. Without added synthetic vitamins, unbound iron, industrial seed oils, and yeast, these grains tend to move through the digestive system more efficiently. Instead of the heaviness, bloating, or fatigue commonly experienced after eating modern bread, non-fortified grains are often described as light, satisfying, and quick to digest, with more stable energy and less digestive discomfort. This difference comes down to simplicity and integrity. Non-fortified grains retain their natural structure and nutrient balance, without isolated compounds that can irritate the gut or interfere with normal digestion. When prepared traditionally, especially with slow fermentation, they place far less stress on your digestive system. Finding non-fortified options Although fortification is mandatory for standard white flour in many countries, non-fortified options remain widely available. Wholegrain products are exempt, as are certain types of flour such as durum wheat. Imported flour may also be non-fortified, and many health food shops, artisan mills, and specialty stores carry these alternatives. The best ones we find are organic Spelt and Einkorn. For those sensitive to modern bread, switching to non-fortified grains can be a simple change that makes a noticeable difference in how food feels both during and after digestion. Sourdough fermentation How grains are prepared matters as much as which grains you choose. Traditional breads relied on whole-food leavening methods rather than commercial yeast. Sourdough fermentation uses a natural starter composed of wild yeasts and beneficial bacteria. This slow fermentation process: Partially breaks down gluten Reduces phytic acid (which blocks mineral absorption) Improves mineral bioavailability Creates bread that's easier to digest and metabolically gentler Sourdough starter can be used across a wide range of bakes, breads, pancakes, flatbreads, and even some cakes, replacing both commercial yeast and chemical raising agents. These traditional methods reflect an older understanding of food preparation that prioritised digestibility and nutrient access rather than speed and profit. How to make your own sourdough starter Creating a sourdough starter with ancient grain spelt is surprisingly simple: Mix equal parts wholegrain spelt flour and filtered water in a clean jar Cover loosely and leave at room temperature Feed daily by adding fresh flour and water in equal parts - no need to discard! Wait 4-5 days until the starter becomes bubbly, mildly sour, and reliably rises and falls Use once it doubles in size within a few hours of feeding Once active, your starter replaces commercial yeast entirely, connecting you to centuries of traditional bread-making wisdom. The bottom line Fortification is a way to artificially add back in what may or may not be lost while ignoring the consequences of these cheap synthetic vitamins. It attempts to compensate for the loss of nutrient-dense, traditionally consumed whole foods by layering synthetic vitamins onto nutritionally depleted products. Rather than genuinely correcting deficiencies in the modern diet, fortification reinforces a food system that favours industrial efficiency and shelf stability over true nutritional sufficiency and metabolic health. The alternative isn't complicated. Whole grains, ancient varieties like spelt and einkorn, proper milling that preserves the grain's integrity, and sourdough fermentation offer a fundamentally different approach, one that treats grains as whole foods rather than delivery vehicles for synthetic nutrients. This is how grains were historically consumed, and it's how they can be consumed today for better digestion, nutrient utilisation, and long-term health.

5 health trends to avoid in the new year

January is a strange time to demand transformation. We remove calories when energy demand is already higher. We intensify exercise when recovery capacity is already lower. We shorten sleep when darkness is already asking for more of it. From a physiological perspective, this stacks stress on top of stress. The body doesn’t experience this as self-improvement but instead, as a compounded threat. When the body perceives threat, it doesn’t move toward growth or optimisation. It shifts into conservation. Metabolism tightens, hunger grows louder, energy becomes erratic. What we often call a “lack of discipline” is the body doing exactly what it’s designed to do: protect itself. So if these January protocols aren’t actually aligned with health, what are they? Mostly, they’re marketing trends. Timed perfectly for a season of vulnerability, sold as renewal, and built on urgency rather than biology. They ask for more restriction, more output, more control, not because the body needs it, but because the industry thrives on cycles that don’t last. This is the context most health trends are born from. And it’s exactly why so many of them are worth questioning before we let them shape another year. 1. Detoxes and fad diets Detoxes are one of the most convincing January trends because they appear to be an antidote to overindulgence. After a season of celebration, richer foods, disrupted routines, and more social eating, the idea of “clearing things out” feels intuitive. But biologically, detox diets misunderstand both how the body works and what it actually needs at this time of year. The body does not require external cleansing protocols. Detoxification is a constant, energy-dependent process carried out primarily by the liver, supported by the gut, kidneys, thyroid, and nervous system. And crucially, detoxification does not happen through deprivation, it happens through nourishment. The liver needs adequate calories, protein, carbohydrates, minerals, and fat to convert toxins into forms that can be safely excreted. When food intake drops, detoxification slows, not accelerates. Most detoxes and fad diets do the opposite of what they claim. Juice cleanses, liquid fasts, and extreme eliminations dramatically reduce energy intake at a time when the body is already under seasonal stress. Blood sugar becomes unstable, stress hormones rise to compensate, and the liver shifts focus from detoxification to survival. Symptoms like headaches, fatigue, irritability, and digestive upset are often framed as “toxins leaving the body,” when in reality they’re signs of stress chemistry and nutrient insufficiency. There’s also a nervous system component rarely acknowledged. Restrictive detoxes keep the body in a vigilant state, meals are skipped, hunger is suppressed, and normal digestive rhythms are interrupted. This reduces parasympathetic activity, the very state required for effective digestion, liver function, and elimination. You cannot detox in a stressed body. 2. Cutting out carbs There’s something particularly cruel about the timing of this trend. Just as the body is already working harder to generate warmth and energy, carbohydrates are labelled the problem and stripped away. Yet winter is when carbohydrates are most needed, colder temperatures increase the body’s demand for fuel to maintain heat and the nervous system relies more heavily on steady glucose to stay calm and regulated. Physiologically, carbohydrates play a central role in supporting thyroid function. Glucose signals abundance. It allows the liver to convert thyroid hormone into its active form, keeping metabolism responsive rather than conservative. When carbs disappear, this signal weakens. The body interprets the environment as scarce and adapts by slowing output, digestion becomes sluggish, body temperature drops, and energy becomes unpredictable. Historically, carbohydrates were protective foods in colder months. Roots, squashes, fruits, honey, and slow-cooked starches worked alongside animal foods to stabilise blood sugar, support warmth, and buffer stress. 3. Obsessing over a perfect routine Fitness is riddled with myths, and chief among them is the illusion of the perfect routine Exact wake-up times, rigid morning rituals, colour-coded training splits, perfectly timed meals. The promise is that if everything is structured enough, health will finally fall into place. Obsessing over the “perfect” routine quietly shifts health from something lived into something managed. Every deviation becomes a failure. A late morning feels like damage. A missed workout feels like regression. Instead of supporting the nervous system, rigid routines keep it on high alert, constantly monitoring whether you’re doing enough, early enough, consistently enough. In the quest for fitness perfection, it’s easy to spiral into over analysis, chasing an “ideal” workout routine that’s often unsustainable beyond the first week. The result? Paralysis or burnout. Here’s the antidote: simplicity. Health thrives on rhythms, not rigidity. Think of primal movements: walking at dawn, sprinting with the abandon of a child, or lifting something heavy because it makes you feel capable. Movement doesn’t have to be confined to four walls or a mat. The best routine is one you’ll stick with because it aligns with your interests and lifestyle. 4. Counting calories Calories are a crude metric, a reductive way to approach nourishment. Food is not maths, it’s medicine. Calorie counting treats food as mere numbers rather than the rich, complex fuel your body needs. For instance, 200 calories from bone marrow are not remotely comparable to 200 calories from crackers. When calorie counting becomes the primary guide, people often eat to a limit rather than to need. Hunger is negotiated. Satisfaction is postponed. Meals are shaped around numbers instead of nourishment. Over time, this trains the body to expect constraint even when food is present. Instead of focusing on calorie limits, focus on the quality of your food. Nutrient dense staples like grass fed beef, wild caught fish, raw dairy, and organs provide bioavailable vitamins, healthy fats, and essential amino acids provide bioavailable vitamins and essential amino acids that fuel your body far better than a restrictive calorie limit. 5. Ignoring recovery When did we demonise rest so much? When did being cosy become a character flaw? It’s January. It’s dark before dinner. And somehow we’ve decided this is the month to put ourselves through suffering. In reality, being warm, well rested, and feeling safe is exactly what makes bleak January survivable. Of course exercise in the winter is the most wonderful thing. It's likely your body may even be craving that movement...getting outside into crisp winter light, gently moving your joints, shaking off stagnant lymph, reminding your body it’s alive. But that was never meant to come at the cost Deep, uninterrupted sleep knits torn muscle fibres back together. Collagen rich foods like bone broth repair joints and tissues, making rest as nourishing as exertion. Remember, progress doesn’t happen during the push, it happens in the stillness that follows. And if you’re craving some new habits that support your body instead of fighting it, or you want to ride this wave of change in a way that doesn’t deplete you, we’ve put together a simple guide to help you do exactly that. Eight habits so timeless, so biologically aligned, that health stops feeling so complicated, and finally starts feeling intuitive, for the whole year, not just January.

Forget January diets. Do this instead.

January diets promise a fresh start. A reset. A new you. Yet most of them are built on the exact same idea... eat less, push harder, override your body. It works for a few weeks, until hunger catches up, energy drops, cravings spike, and the cycle quietly resets. Restrict. Burn out. Maybe even notice a yo-yo effect. Start again next January. As you can probably tell, we’re very against this cycle. Not because trying new health habits is wrong, but because this pattern keeps you distracted from a much quieter truth. There are ways of eating and living that are so deeply supportive, so biologically familiar, that health stops feeling like something you have to manage. Habits so foundational, so aligned with how the body is designed to be fed, that you no longer need to micromanage calories, willpower, or motivation.You’re not constantly “on” or “off” a plan. You’re simply nourished. And when the body is truly nourished, it doesn’t demand obsession. A year in health, your guide map 1. Live in alignment with your circadian rhythm Circadian health is the foundation of every biological process your body depends on. When it's aligned, every system in your body exists in harmony. Your energy is high, sleep is restorative, and your body performs with maximum functionality. But when it’s out of sync? Cue the chaos... sluggish mornings, hormonal mayhem, and long term health consequences like metabolic dysfunction and even cancer. Our ancestors effortlessly synchronised with the rhythm of day and night, but modern life: jet lag, artificial light, and erratic eating, has thrown our natural cycles into disarray. Luckily, the antidote is deceptively simple: align your day with nature. Here’s how to structure your day for circadian mastery: 2:00–6:00 AM While you sleep, your body temperature lowers, and inflammation drops. This is the time for deep restoration, where healing and repair take place. Prioritise quality sleep during this window by maintaining a cool, dark, and quiet sleep environment.6:00–8:00 AM The day begins with a cortisol spike: your body’s natural alarm clock. Heart rate rises, glucose production kicks in, and adrenaline readies you for action. Step outside for morning sunlight to sync your circadian rhythm, reduce melatonin, and boost alertness. A nutrient dense breakfast with proteins and healthy fats supports this surge in energy. 8:00–11:00 AM Sex hormone levels are at their peak, providing mental clarity and physical vigour. This is an excellent time for focused work or creative tasks. Hydrate well, and incorporate light movement like walking to keep energy steady.2:30 PM Muscle coordination and reaction times hit their stride. This is the sweet spot for physical activity, whether it’s strength training, yoga, or a run. Take advantage of this window to push your fitness goals.5:30 PM Cardiovascular efficiency and recovery are at their highest. Another great window for exercise if you missed the afternoon slot. Blood pressure and body temperature peak, enhancing endurance and performance.7:00–8:00 PM As the sun sets, your body transitions to rest mode. Reduce exposure to artificial light, particularly blue light, to encourage melatonin production. Opt for warm, dim lighting and enjoy a calming dinner rich in proteins and fats but low in carbohydrates to support overnight repair. Prioritise relaxing activities like reading or meditation to ease into sleep. 11:00PM-2:00AM This is when your body enters its most profound state of restoration and repair, with growth hormone reaching its peak levels of secretion. But here's the catch, your body only unlocks this powerful hormonal cascade if you're already in deep sleep during these golden hours. Studies show that the disruptions in this window can diminish growth hormone release, leading to impaired recovery, accelerated ageing and decreased metabolic efficiency. At this time, the glymphatic system, your brain’s detox system, begins to activate, clearing out toxins and cellular waste, reaching its peak activity during the deeper stages of non-REM sleep, clearing out waste products like beta-amyloid, which is associated with cognitive decline and diseases like Alzheimer's. This process is also supported by adequate hydration throughout the day which supports cerebrospinal fluid flow, which is essential for glymphatic efficiency. Studies also suggest side sleeping may enhance glymphatic clearance compared to back sleeping12:00 AM Leptin, the hormone responsible for releasing fat reserves during sleep, becomes active. Your nervous system enters a deep recovery phase, ensuring you’re ready for another day 2. Ground with the earth Grounding is an ancient practice that science is finally catching up with, a reminder that health often lies in the simplest, most primal connections. Beneath our feet, the planet emits a subtle, steady flow of free electrons. When you touch the ground directly, these electrons flow into your body, acting as nature’s most powerful antioxidant. Emerging evidence suggests it also regulates the autonomic nervous system, shifting you out of a fight-or-flight state and into rest-and-digest mode. This recalibration strengthens everything from your immune response to your sleep cycles. The hours just after sunrise are ideal for grounding. Your cortisol is naturally spiking, preparing your body for the day ahead. A barefoot walk on dew covered grass amplifies the Earth’s conductivity, syncing your circadian rhythm while calming inflammation. Feeling that post-lunch dip? Step outside and ground for 10–15 minutes. This small window of reconnection not only resets your energy but also stabilises blood glucose and reduces oxidative stress, a game changer for metabolic health. 3. Buy your food from your local farmer Buying food from your local farmer gently brings you back into conversation with the land. When you eat what’s growing nearby, you naturally become more creative in the kitchen, meals are shaped by what’s abundant now, not by endless choice, and that simplicity invites intuition. Eating seasonally supports your body’s natural rhythms too. The foods that grow at certain times of year often contain exactly what your body needs in that season, supporting digestion, hormones, metabolism and circadian health in a way imported food never quite can. Choosing local also means supporting farmers who are deeply struggling right now, people who care for soil and usually even know all of their animals by name. When food travels fewer miles, it doesn’t need heavy pesticides or preservation tactics to survive long journeys, and it arrives more alive, more nutrient-dense and more aligned with how humans have always eaten. Don't know who your local farmer is? We get it, running a farm often leaves no time for social media and so they often have (understandably) terrible or nonexistent online presences, but you can find them using our free Organised app. Photo from our trip to Hill Farm Real Food one of our beloved family farms who you may already know too as, contrary to everything we just said, Matt from Hill Farm, does share regular farm updates on his Instagram (you will love each one). 4. When struggling with ideas of what to cook, think nose-to-tail This practice, rooted in ancestral wisdom unlocks the full spectrum of nutrients your body needs for robust health. By utilising every part of the animal, from the prized muscle cuts to the nutrient-dense organs, you’re not only honouring the life of the animal but also creating meals that are deeply nourishing and remarkably versatile. Take organ meats, for instance. Liver is packed with bioavailable vitamin A, B vitamins (particularly B12), and iron, all essential for cellular energy and oxygen transport. Heart provides CoQ10, a compound vital for mitochondrial function and cardiovascular health. Bone marrow is rich in essential fats and stem cell-supporting compounds, while bone broths are a powerhouse of collagen, glycine, and proline, amino acids critical for joint health, skin elasticity, and gut repair.Practicality meets nourishment here: blending heart into ground meat makes for a nutrient-boosted burger without altering the flavour, while a slow-simmered bone broth can serve as a mineral-rich base for soups or stews. Even the simplest recipes, like crispy fried chicken skins or roasted marrow bones, deliver a nutritional punch far greater than many conventional meal staples. The possibilities are endless, and the rewards, both for your health and your palate, are immense. 5. Take care of your lymphatic health The lymphatic system is the backbone of your immune function. It’s the body’s filtration network, working silently to transport white blood cells, flush toxins, and deliver nutrients to where they’re needed most. Every time you move, stretch, or even breathe deeply, your lymphatic system springs into action, circulating lymph fluid and keeping your immune defences sharp. Lymph nodes, scattered throughout the body, act as checkpoints where pathogens and harmful particles are trapped and neutralised Unlike your circulatory system, the lymphatic system doesn’t have a pump, which means stagnation can set in without conscious effort to keep it flowing, leaving your immune system sluggish and overburdened. Daily movement is key. Walking, stretching, and even deep diaphragmatic breathing create the pressure changes needed to propel lymph fluid through its vessels. Rebounding (bouncing on a mini-trampoline) supercharges this process by combining gravity and motion, helping to flush lymphatic pathways and energise your immune system. Lymphatic drainage massage is another potent tool. Through gentle, rhythmic strokes, it stimulates lymph flow. Add in the ancient practice of dry brushing: using long, upward strokes toward the heart, to not only awaken the lymphatic system but also exfoliate the skin and boost circulation. Hydration is equally critical. Lymph fluid is primarily water, so dehydration thickens it, slowing its movement and hampering your immune system’s efficiency. Supporting this process with sauna sessions or alternating hot and cold showers can further boost lymphatic flow, encouraging the release of toxins through sweat while enhancing immune strength. 6. Reduce exposure to toxins We’ll keep this one short because, unfortunately, the ways our bodies are attacked by the modern environment feel endless. From hormone disrupting plastics to synthetic fragrances and pesticide residues, these invisible intruders quietly chip away at our health. But don’t panic, this isn’t about living in a bubble. Small, intentional changes make a big difference: If you’re interested to dive deeper, our full toxin reduction roadmap here breaks it all down step by step, without the overwhelm, helping you weave a more harmonious environment that brings alignment to your health. 7. Honour your parasympathetic nervous system Dr. Gabor Maté, renowned for his work on trauma and stress, emphasises how unresolved emotional wounds keep the body locked in survival mode, hijacking our immune system, digestion, and hormonal balance.When the sympathetic nervous system dominates, keeping you in a perpetual state of alert, your body can’t differentiate between a missed deadline and a life-or-death threat. This state of hypervigillance burns through resources, leaving your body inflamed, fatigued, and disconnected. Trauma compounds this, embedding itself in the nervous system and perpetuating cycles of stress that undermine every attempt at healing.Breaking free begins with inviting the parasympathetic nervous system to take the reins. Gentle, intentional practices like slow diaphragmatic breathing, mindfulness, and even body focused therapies like somatic experiencing (a method endorsed by Maté) can signal safety to your body. Cold plunges and humming exercises stimulate the vagus nerve, the main highway of your parasympathetic system, sending a loud and clear message: it’s okay to rest now.The connection between emotional health and physical health is no longer a mystery, it’s a necessity we can no longer overlook. By tending to your nervous system, you’re not just calming your mind. You’re laying the foundation for real, lasting vitality 8. Find movement that exhilarates you Exercise isn’t just a physical act, it’s a state of being, a rhythm that aligns the mind, body, and soul. The most transformative movements are not born of obligation, but of devotion, a love for the act itself. As author Haruki Murakami reflected: “Running is both exercise and a metaphor. Running day after day, piling up the races, bit by bit I raise the bar, and by clearing each level I elevate myself.”For Murakami, running was a personal dialogue. Movement isn’t about punishment or perfection, it’s about showing up each day, meeting yourself where you are, and growing just a little more than yesterday.To find movement you truly love, strip away the expectation of achievement or comparison. Forget rigid schedules and “must-dos.” Instead, ask yourself: what makes you feel alive? For some, it’s the grounding rhythm of a morning walk as the world stirs awake. For others, it’s the meditative flow of yoga, the primal joy of dancing, or the quiet strength found in weightlifting. Maybe it’s running, as it was for Murakami, a solitary act that becomes a refuge. If you’re stuck, try everything. The key is to find what draws you back, day after day, without forcing it. When you fall in love with the act of moving, it stops being a task and starts being a gift, a time to recalibrate, reflect, and renew. Make it simple. Make it sacred. Actionable rituals: 1. Morning sunlight upon waking 2. Ground with the earth 3. Buy your food from your local farmer 4. Eat nose to tail 5. Take care of your lymphatic health 6. Reduce exposure to toxins 7. Honour your parasympathetic system 8. Find movement you love, something you can't wait to do every day

5 life giving benefits of spending time with loved ones this Christmas

There's no better season for gathering with family and friends than Christmas, but what many don't realise is that these moments of connection aren't just pleasant, they're deeply restorative to your body, mind, and spirit. We weren't designed to sit isolated in rooms, scrolling a glowing rectangle. We were built for fellowship, for laughter echoing around tables, for conversations that stretch late into the evening. Human beings are fundamentally social creatures and modern science is proving what we've intuitively known all along. When we spend meaningful time with those we love, something remarkable happens: our health improves, our resilience strengthens, and even our memory sharpens. These aren't just nice side effects, they're biological imperatives written into our DNA. So if you're reading this right now, consider it your gentle nudge: after reading this, put down the phone, step away from the screen, and make the most of the people around you. Here's what your body (and mind) will thank you for... 1. Better digestion When your nervous system feels genuinely safe, surrounded by familiar voices and trusted company, it activates your parasympathetic system. This "rest-and-digest" state is governed by the vagus nerve and characterised by increased acetylcholine release throughout your body. Acetylcholine is a multitasking neurotransmitter with profound effects on both brain and body. In your brain, it enhances attention, improves memory encoding and retrieval, and supports learning. It's why you remember conversations with friends more vividly than information you scrolled past online, your brain was actually in an optimal state for forming memories. Simultaneously, acetylcholine is transforming your digestive function. It stimulates saliva production, ensuring proper enzymatic breakdown of food from your very first bite. It triggers stomach acid secretion, essential for protein digestion and nutrient absorption. It promotes bile flow from your gallbladder, necessary for fat digestion. And it enhances gut motility, keeping food moving smoothly through your digestive tract. Many people who struggle with digestive issues, bloating, constipation, poor nutrient absorption, are actually dealing with chronic sympathetic nervous system dominance. They're eating while stressed, distracted, or in fight-or-flight mode. Their bodies simply aren't allocating resources to digestion. Meals shared with loved ones, eaten slowly and with presence, allow your digestive system to function as intended. You produce the right enzymes at the right times. You absorb more nutrients from the same food. You're not just feeding your body, you're actually nourishing it. 2. Sharper thinking & mental clarity Chronic stress floods your system with cortisol, the hormone responsible for your fight-or-flight response. While useful in genuine emergencies, prolonged cortisol elevation wreaks havoc on your cognitive function, impairing memory consolidation, scrambling your focus, and making even simple decisions feel overwhelming. But when you're surrounded by people who make you feel safe and valued, your brain chemistry shifts dramatically. Your cortisol levels drop, and your nervous system stops operating in constant survival mode. This frees up enormous amounts of mental energy that were previously devoted to scanning for threats. The result? That mental fog lifts. Creative solutions appear where you once saw only problems. You can hold complex thoughts in your mind simultaneously. Your working memory improves, allowing you to plan more effectively and think several steps ahead. You're not just feeling better, your brain is literally functioning at a higher level. Research shows that people in supportive social environments perform better on cognitive tests, make more rational decisions under pressure, and access creative problem-solving abilities more readily. When your emotional regulation is stable, your prefrontal cortex, the seat of executive function, can do what it does best. 3. Oxytocin release Being with trusted people triggers the release of oxytocin, often called the "bonding hormone," but its effects extend far beyond creating warm feelings. Oxytocin is a powerful neurochemical that fundamentally alters your physiology. When oxytocin levels rise, they directly counteract cortisol, reducing stress hormones throughout your system. Your amygdala, the brain's threat detection centre, receives signals to stand down. Your entire nervous system shifts from sympathetic (fight-or-flight) to parasympathetic (rest-and-digest) dominance. This isn't just about feeling relaxed, it's about your body being able to perform essential maintenance functions. In fight-or-flight mode, your body diverts resources away from "non-essential" systems like digestion, tissue repair, and immune function. But when oxytocin signals safety, these systems come back online. There's more: oxytocin enhances nitric oxide signalling in your blood vessels, which improves circulation throughout your body. Blood vessels relax and dilate, reducing vascular resistance. This means better oxygen delivery to your brain, improved cardiovascular function, enhanced tissue repair, and even benefits to libido and sexual function. Studies have demonstrated that people with strong social connections have lower blood pressure, better heart rate variability (a marker of nervous system health), and improved endothelial function, all markers of cardiovascular wellbeing. 4. Less inflammation, stronger immunity Loneliness isn't just an emotional state, it's a biological stressor that your body treats as a threat. Chronic social isolation triggers an increase in inflammatory markers like C-reactive protein (CRP) and interleukin-6 (IL-6). These pro-inflammatory cytokines were evolutionarily useful when isolation meant vulnerability to predators and injuries, but in modern life, they simply contribute to chronic disease. Sustained inflammation is linked to everything from cardiovascular disease and diabetes to accelerated aging and cognitive decline. Your immune system becomes dysregulated, overreacting to harmless triggers while struggling to mount effective responses against actual pathogens. Genuine social connection reverses this pattern. Time spent with loved ones reduces inflammatory signalling and shifts your immune system from a defensive, hyper-vigilant state to a coordinated, efficient one. Oxytocin and parasympathetic activation increase anti-inflammatory mediators while dampening excessive inflammatory responses. The practical outcome? People with strong social bonds recover faster from infections, have lower rates of chronic illness, and show better vaccine responses. Their immune systems aren't exhausted from constant false alarms, they're calibrated to respond appropriately when genuine threats appear. Research has even shown that socially connected individuals have longer telomeres (protective caps on chromosomes associated with longevity) and lower rates of age-related cognitive decline. 5. The reduction of screen time (don’t sit with others on your phone!) When you choose real presence over digital distraction, you're giving your brain a chance to recalibrate from an artificially stimulating environment that wasn't designed with your wellbeing in mind. Modern apps are engineered to hijack your dopamine system with unpredictable rewards, the same variable reinforcement schedule that makes slot machines addictive. Each scroll might reveal something interesting, so your brain stays locked in a cycle of seeking and scanning. This creates dopamine spikes followed by crashes, leaving you feeling restless, unfocused, and craving more stimulation even as you feel increasingly dissatisfied. Face-to-face interaction provides dopamine too, but it's sustained and wholesome rather than volatile and depleting. Real conversation engages multiple brain regions simultaneously: language processing, emotional recognition, theory of mind, and social reasoning. You're exercising your brain in the way it evolved to function. Short form content affects your ability to focus whereas long conversations improve your ability to concentrate and focus over longer periods. Less screen time also means less blue light exposure, particularly in the evening. Blue light suppresses melatonin production, disrupting your circadian rhythm and making deep, restorative sleep difficult. Poor sleep then compounds into worse mood regulation, impaired memory consolidation, and hormonal imbalances. Beyond the biochemistry, constant scrolling creates visual and cognitive overload. Your attention is fractured across dozens of micro-stimuli, preventing the sustained focus necessary for deep thought, creativity, and genuine relaxation. When you step away, your nervous system can finally down-regulate from this state of perpetual partial attention. The result is improved focus, better memory, more stable mood, enhanced motivation, and a restored sense of being fully present in your own life rather than observing everyone else's highlights. The gift of presence This Christmas, the greatest gift you can give (and receive) isn't wrapped in paper. It's your undivided attention. Your laughter. Your willingness to sit across from someone and truly see them. These moments aren't just making memories, they're literally making you healthier, stronger, and more resilient. They're lowering your inflammation, strengthening your immune system, sharpening your mind, and allowing your body to rest and repair. So close the apps. Silence the notifications. Look up from the feed and into the faces of the people you love. Your body was built for this. Your brain evolved for this. And every system within you functions better when you honour this fundamental human need. There's no better time than now.

How to beat seasonal depression

Does winter feel like something to endure or worse, to escape from entirely? For many, the darker months bring a heavy weight of seasonal depression, low mood, and a desperate longing for spring. But what if we've got it all wrong? Our ancestors didn't view winter as an enemy to flee. They understood it as a necessary, even sacred season, a time for turning inward, for crafting, for storytelling, for rest. Winter was when they honed their skills, deepened their knowledge, and allowed their bodies and minds to restore after the demanding activity of the warmer months. The problem isn't winter itself. The problem is that modern life expects us to maintain the same relentless pace year-round, under artificial lights, disconnected from natural rhythms, and never truly slowing down. We're fighting against the season rather than moving with it. Seasonal depression isn't just about a lack of sunlight. It's frequently a signal that your body and mind are craving what winter is meant to provide: rest, warmth, nourishment, meaningful connection, and a gentler pace. In this article, we'll explore how to not just survive winter, but to genuinely thrive through it by working with the season rather than against it. Inflammation and mental health Before diving into specific strategies, it's essential to understand something crucial: there's a profound connection between inflammation and depression. Chronic inflammation directly affects brain chemistry, neurotransmitter production, and mood regulation. High inflammation triggers inflammatory cytokines that interfere with serotonin and dopamine pathways, literally making it harder for your brain to produce the neurochemicals responsible for wellbeing, motivation, and contentment. In winter, when we move less, spend more time near nnEMF’s and spend more time indoors often under blue light, inflammation often increases precisely when our mood is already vulnerable. Signs include persistent fatigue, brain fog, joint achiness, skin issues, digestive problems, and mood disturbances. Start by eliminating the primary culprits... seed oils, processed foods, alcohol, and non-organic produce. Focus instead on whole foods such as wild-caught fatty fish rich in vitamin D, pasture raised red meat, organic vegetables, healing herbs like turmeric and ginger, and plenty of saturated fats. When inflammation drops, many people report that their seasonal mood struggles significantly improve, sometimes dramatically so. You're giving your brain the physiological environment it needs to maintain balanced mood throughout the darker months. Gut health (your second brain) If your gut isn't functioning optimally, your mood simply cannot be optimal either. Winter often brings additional gut challenges. Less sunlight, more time indoors, less movement. All of these compromise the delicate balance of your gut microbiome, leading to increased inflammation, reduced neurotransmitter production, poor nutrient absorption, and a weakened stress response. Support your gut by focusing on sealing, consume bone broth regularly, the gelatine and collagen support intestinal lining integrity. Add natural antimicrobials like fresh ginger and garlic to combat potential overgrowths. When your gut is thriving, your mood follows. It's not coincidental that improving gut health often resolves mood issues that medications couldn't touch, you're addressing the root cause rather than merely suppressing symptoms. Getting outside Getting outdoors regularly is one of the most powerful interventions for winter mood struggles. Even on overcast winter days, natural outdoor light significantly helps your mood and body. Make it a non-negotiable daily practice to spend as much time as possible outside in daylight, preferably in the morning light to start your day right. This could be a walk through your neighbourhood, time in a local park, or simply sitting outside with your morning tea. The light exposure helps regulate your circadian rhythm. Here's what many people don't realise: despite the lack of vitamin D production this time of year, UVA light is present year-round, even in the depths of winter, and it continues to play a crucial role in health. Unlike UVB rays, which become weak or virtually absent in winter at higher latitudes, UVA penetrates through clouds and even glass, reaching your skin consistently throughout the year. Winter UVA exposure helps release nitric oxide from your skin, which improves blood flow and supports cardiovascular health. It also provides essential seasonal and circadian light signals that help regulate mood and maintain healthy hormonal rhythms. Additionally, UVA has immune-modulating effects that may help keep immune responses balanced during the colder months when infections are more common. It's important to understand that UVA does not produce vitamin D, that requires UVB, so winter sunlight can't replace your vitamin D needs entirely. However, in short: even in winter, getting outside genuinely matters. UVA supports circulation, immune balance, and seasonal regulation, even when vitamin D production has dropped to minimal levels. Hiking and walking provide multiple mood-boosting benefits simultaneously: movement, natural light, fresh air, and changing scenery. Even a gentle 20-minute walk in nature significantly reduces cortisol levels and improves mood. If you can find wooded areas, the phytoncides released by trees have additional stress-reducing properties. The seaside offers particularly powerful medicine for seasonal depression. The expansive horizon, rhythmic waves, and negative ions generated by moving water all have measurable effects on mood and nervous system regulation. The salt air itself has anti-inflammatory properties. If you live near the coast, make regular seaside walks a priority, if not getting near rivers and waterfalls as the next best thing. Earthing or grounding, direct skin contact with the earth, helps regulate inflammation and cortisol rhythms. Even in winter, get your bare feet or hands on the earth occasionally. Walk barefoot on grass during milder days, touch tree bark during walks, or sit directly on the ground when possible. Sunrise viewing One of the most underrated interventions for seasonal depression is watching the sunrise, or at minimum, getting outside within the first hour after sunrise. Morning light exposure sends powerful signals to your brain's master clock, helping regulate circadian rhythms that govern sleep, hormone production, and mood regulation. The early morning light contains specific wavelengths that trigger cortisol production (which should peak in the morning for alertness) and suppress melatonin (which should be low during the day). This natural rhythm supports energy, motivation, and a stable mood throughout the day. Try to view the sunrise or get outside within 30-60 minutes of waking, even for just 5-10 minutes. No sunglasses, your eyes need to receive the light directly. This single practice can dramatically improve sleep quality, daytime energy, and overall mood regulation within just a few days of consistent practice. Fire gazing and fire pits There's something primal and deeply soothing about watching flames dance. Our ancestors gathered around fires every evening, it was central to survival, community, and comfort. Modern research shows that watching fire has measurable effects on relaxation, blood pressure reduction, and mental state. The flickering light of fire operates at a frequency that naturally induces a meditative, relaxed state. Unlike harsh blue light from screens, the warm, red-orange spectrum of firelight signals safety and rest to your nervous system. The sounds of crackling wood and the warmth on your skin add additional layers of sensory comfort. Additionally the natural infrared light produced by firelight has immense benefits from the body from eyes to even thyroid health, helping the mitochondria in your cells do their work! If you have access to a fireplace, fire pit, or chiminea, make evening fires a regular winter ritual. Invite friends or family to gather around, or simply sit alone with your thoughts and a warm drink. The combination of warmth, light, fresh air, and the meditative quality of watching flames provides a powerful antidote to winter darkness and isolation. For those without real fire, even candles provide some benefit, the warm light is far preferable to bright overhead LEDs in the evening. Fire connects us to something ancient and fundamental, offering comfort in knowing you're engaging in the same practice humans have used for hundreds of thousands of years. Connection as medicine When seasonal depression hits, the natural instinct is often to withdraw and hibernate alone. While some solitude is healthy in winter, complete isolation actively worsens mood and mental health. Regular connection is essential medicine,not optional. Research consistently shows that social connection reduces chronic stress hormones, which directly improves mood, cognitive function, and resilience. Loneliness and social isolation are strongly associated with increased inflammation, the same inflammation contributing to depression. People with strong social bonds show measurably lower levels of inflammatory markers and report significantly better mental health outcomes. But quality matters more than quantity. Meaningful conversation over a shared meal, laughter with close friends, or genuine phone calls provide far more benefit than superficial interactions. Winter provides perfect opportunities for deeper connection: invite friends for fire pit gatherings, organise regular dinners, start a book club, or commit to weekly walks with a friend. The act of gathering around shared food carries additional psychological weight. Our ancestors always socialised around meals, it was when stories were told and bonds strengthened. Try to prioritise regular communal meals during winter, even if simple. The combination of nourishing food, warm environment, and genuine connection is powerfully mood-supporting. Embracing winter's true purpose Here's perhaps the most important shift: winter isn't meant to be endured or escaped. It's meant to be embraced as a necessary season of rest, restoration, and turning inward. Fighting against this natural rhythm, trying to maintain summer's pace, is a primary reason why seasonal depression feels so overwhelming. In nature, winter is a time of dormancy. Trees conserve energy, animals hibernate, seeds rest in the earth. This isn't weakness, it's essential preparation for spring's growth. For humans too, winter is traditionally a time for slowing down. Before electric lighting, people naturally reduced their pace, went to bed earlier, and conserved energy. They moved with the season rather than fighting it. Give yourself permission to do less. Go to bed earlier without guilt. Reduce your social calendar to only commitments that genuinely nourish you. Say no to unnecessary obligations. This is also the perfect time to work on crafts, skills, and creative projects that require patience and sustained attention. Our ancestors used winter for making tools, crafting clothing, developing skills, and creating art. These activities provide purpose and accomplishment while respecting winter's inward-turning energy. Consider taking up: woodworking, knitting or sewing, writing, drawing, music, cooking, or learning a new skill. The process matters more than the product, it's about meaningful work that allows for flow states and visible progress. Winter is also ideal for planning and dreaming about the year ahead without pressure to execute immediately. Movement and detox pathways While embracing a slower pace, movement remains essential for mental health, but it doesn't need to be intense. Gentler, more intuitive movement often serves winter depression better than aggressive exercise regimens. A daily 30-minute walk provides more mental health benefits than occasionally pushing through exhausting workouts. Find movement you enjoy... gentle hiking, restorative yoga, dancing, swimming, tai chi, or simply walking. Pay attention to your body's signals. Winter is excellent for developing a more intuitive relationship with movement. Hit the sauna or hot bath for much needed detoxification during winter, make sure to move to stimulate the lymphatic system, stagnation will lead to a build up of toxins and therefore impacting mental health. Seasonal depression isn't a personal failure. The epidemic of winter depression points to something deeper... we've lost our relationship with the natural rhythms of the year. When you address the root causes, chronic inflammation, gut dysfunction, natural light deprivation, social isolation, and the relentless pressure to maintain summer's pace, you often find that winter becomes something entirely different. Not something to dread or survive, but a genuinely valuable season with its own gifts and wisdom. Winter teaches patience, rest, introspection, and the value of turning inward. It teaches us that darkness isn't something to fear but a necessary counterpoint to light, that stillness isn't laziness but preparation, and that slowing down isn't weakness but wisdom. This winter, approach it differently. Get outside daily for light and fresh air. Tend to your gut health and reduce inflammation. Gather regularly with people you care about. Watch fires and sunrises. Work on crafts that engage your hands and mind. Give yourself permission to rest more, do less, and turn inward without guilt. You might just find that winter stops being something to endure and becomes something to genuinely appreciate, a necessary season of restoration that makes spring's renewal possible. The darkness isn't the enemy. The fighting against it is.