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12 nutrients for bulletproof joints

By Brett Nethell

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.

Published on: January 07, 2026

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Forget January diets. Do this instead.

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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.

21 things to try before taking a flu tablet

You’re probably experiencing it already. A friend cancelled dinner the other day because they’re “coming down with something.” A colleague started coughing across the office. The group chat is filling with messages about fevers, body aches, and that unmistakable sense of being wiped out overnight. Or maybe you’re one of the unlucky ones, waking up heavy-limbed, head throbbing, throat sore, wondering how it happened so fast. Unmistakably, something is going around. But before you rush to the pharmacy, here are some things to try first. 1. Hit the sauna This is a favourite of founder Niall. Whenever he’s been around people who are ill, or feels that familiar “something’s coming” sensation, an evening sauna session is his first move. Used early, sauna works by mimicking a mild fever. Raising core body temperature makes it harder for viruses to replicate, while simultaneously increasing circulation and immune cell activity. White blood cells become more mobile, lymphatic flow improves, and the immune system gets a head start before symptoms fully land. This definitely isn’t something to force during full-blown illness or an active fever. But used preventatively, or at the very first signs, sauna often shortens or stops an illness before it has the chance to take hold. 2. Take a few drops of oregano oil Oregano oil is one of those old-world remedies with scientific backing.It’s rich in carvacrol and thymol, compounds with strong antiviral, antibacterial, and antifungal activity. In plain terms: it creates an internal environment that’s much harder for pathogens to thrive in. When taken early, oregano oil doesn’t “nuke” symptoms the way flu tablets do. Instead, it supports the immune system in doing what it’s already trying to do: contain and clear the invader. It helps reduce viral load, modulates inflammation, and can shorten the duration of illness if used at the first sign of that scratchy-throat, heavy-head feeling. If you’re someone who always says “I never get sick, until I suddenly do,” oregano oil is often the difference between a brief wobble and a full week written off. 3. Check you’re not under fuelled One of the fastest ways to weaken immune response is undereating. When calorie intake drops, the body prioritises survival systems over immune output. Thyroid conversion slows, cortisol rises, and white blood cell production becomes less efficient. Many people feel flu-like not because the virus is overwhelming, but because the body doesn’t have enough energy to mount a proper response. 4. Stay cosy at all times The rhinovirus, the most common cause of colds, replicates best at cooler temperatures, around 33–35°C. Drop your core body temperature even slightly, and you create a friendlier environment for it to multiply. A warm core temperature, on the other hand, suppresses viral replication and supports the production of interferons, the immune system’s frontline messengers that interfere with viruses before they gain momentum. People with resilient metabolisms who maintain warmth easily often “get away” with exposure without ever falling ill. So think cosily… warm baths, wool socks, layered clothing, and yes, a hat (the scalp loses heat quickly). Preventing even mild hypothermia can be the difference between exposure and infection. 5. Lymphatic massage Did you know you can actively assist your immune system, and quite literally help move illness out of the body, through massage? The lymphatic system is your body’s internal clean-up network. It collects viral particles, inflammatory waste, dead immune cells, and toxins from tissues and transports them to lymph nodes for processing and removal. But it has no pump of its own. If it isn’t stimulated, that waste sits and lingers, intensifying symptoms and slowing recovery. Lymphatic massage gently but deliberately moves this fluid. With light, rhythmic strokes, you physically encourage lymph to drain out of congested areas and toward the nodes where pathogens are neutralised. This is why tenderness in the neck, jaw, armpits, or chest often softens quickly after lymphatic work, stagnation is clearing. 6. Kaya’s Polish grandad’s flu syrup Now I had to add in this personal favourite, because it’s the one thing my family has always returned to whenever anyone gets sick. I’m not even sure where my grandad originally got it from, but trust me, it works (and you can feel it working). 2 onions 5 cloves of garlic 2 teaspoons of honey 1 teaspoon freshly grated ginger Juice of 1 lemon 20 drops of propolis (optional) Everything goes into a sealed jar and sits at room temperature for 2–3 days. You strain it and drink only the syrup that forms. He did also add a shot of vodka to his, to “help it travel faster.” I won’t recommend that part, but the rest has more than earned its place as a family staple. 7. Don’t suppress a fever immediately Before you immediately reach for a cold and flu tablet, it’s worth understanding why a fever shows up in the first place. A fever isn’t the illness, it’s the response. When your immune system detects a virus, it deliberately raises your core body temperature to create an environment that’s harder for pathogens to survive. A fever also signals the release of cytokines and interferons, immune messengers that coordinate the attack and limit viral spread. Suppressing a fever too early can interfere with this process. Cold and flu medications may reduce discomfort, but they also remove one of the immune system’s key advantages, which can sometimes prolong how long the illness lingers. This doesn’t mean you should ignore high or dangerous fevers, or push through severe symptoms. But mild to moderate fevers early on are often doing exactly what they’re meant to do. Sometimes the most supportive move is to rest, hydrate, and let the body finish the job it’s already started. 8. Drink a glass of slightly warmed milk Lysine is an essential amino acid with antiviral properties. Many common viruses rely on another amino acid, arginine, to replicate. Lysine competes with arginine for absorption and uptake, essentially making it harder for viruses to multiply. When lysine intake is higher, viral replication becomes less efficient. Of all foods, milk happens to have one of the highest lysine-to-arginine ratios, meaning it naturally shifts the internal environment away from what viruses prefer and toward conditions that support immune defence. 9. Bone broth Bone broth is one of the simplest ways to support the immune system when you’re fighting something, or trying not to. Slow-simmered bones release glycine, proline, glutamine, and minerals that are deeply supportive during illness. That gelatine from the bones coats and soothes the gut lining, supports connective tissue repair, and provides glycine in particularly high amounts, all crucial when the body is inflamed and under immune stress. 10. Have an early bedtime A large proportion of immune activity, including antibody production and immune cell coordination, happens during deep sleep between 10pm and 2am. This window matters. Melatonin peaks during these hours, and beyond regulating sleep, it acts as a powerful immune modulator and antioxidant. Even if total sleep time stays the same, sleeping before 10pm gives your immune system access to its most productive hours. 11. Echinacea Echinacea is one of the most researched herbal immune supports. Echinacea stimulates immune activity by increasing the production and responsiveness of white blood cells, particularly macrophages, the cells responsible for engulfing and clearing pathogens. 12. Increase electrolyte intake When your immune system is activated, your demand for minerals rises sharply. Fever, inflammation, and stress hormones all increase sodium loss through sweat, urine, and respiration. Salt plays a direct role in maintaining blood volume, moving lymph, and allowing nutrients and immune cells to circulate properly. Adding electrolytes doesn’t need to be complicated. A pinch of good-quality salt in water, mineral-rich broths, or salted foods can quickly stabilise the system. 13. And while you’re there, gargle salt water Many respiratory viruses first take hold in the throat, and saline creates an environment that’s far less friendly for them to linger and replicate. A warm glass of water with a good pinch of salt, gargled for 20–30 seconds a few times a day, is often enough. 14. Support aches with magnesium Those deep, heavy body aches that make you want to melt into the sofa are usually a mix of inflammation and nervous system tension. Magnesium helps muscles unclench, calms stress hormones, and supports cellular energy when everything feels heavy and sore. An Epsom salt bath is one of the gentlest ways to deliver it. The warmth and steam often double up as gentle steam inhalation, helping to open airways, thin mucus, and clear up the blocked nose trenches. 15. Add 2 tbsp of baking soda to your bath And while you’re in that bath… add baking soda. When baking soda dissolves in warm water, it releases carbon dioxide, creating those soft, fizzing bubbles that gently cling to the skin. CO₂ improves circulation by encouraging blood vessels to dilate, helping oxygen and nutrients reach tissues more easily while metabolic waste is cleared more efficiently. 16. Eat liver (just a little) Liver is loaded with vitamin A, zinc, copper, and B vitamins, nutrients that directly support immune cell differentiation and mucosal integrity. Vitamin A, in particular, plays a key role in respiratory immune defence. You don’t need much. A small portion once or twice during illness can meaningfully replenish what the immune system is burning through at speed. 17. Reduce decision making Cognitive load is physiological stress. Even low-level mental effort burns through glucose and quietly raises cortisol, the very hormone that suppresses immune function when it stays elevated. When your body is fighting something, mental efficiency matters as much as physical rest. Cancel plans. Say no without explanation. Eat the same meal twice. Remove as many micro-decisions as possible. 18. Change your bedsheets I know, changing your bedsheets when you’re already ill sounds like the most hellish punishment imaginable. It’s the last thing anyone wants to do when all you want is to crawl back under the covers. But it’s surprisingly worth it. When you’re sick, your bed holds onto heat, moisture, sweat, and microbial debris. Changing your bedsheets refreshes that environment, reducing lingering pathogens and making sleep more comfortable and restorative. 19. Sip thyme tea Thyme contains compounds like thymol and carvacrol that have antimicrobial and antiviral properties, particularly for the respiratory tract. Traditionally, it’s been used for sore throats, chest tightness, and stubborn coughs because it helps relax the airways, thin mucus, and make life harder for whatever’s irritating your throat. 20. Manually drain your sinuses Whenever you feel particularly attacked by a blocked nose, this is one of the simplest things you can do, and it takes less than two minutes. Start at the top of the nose where it meets the eyebrows. Using firm but comfortable pressure, sweep your fingers downward along both sides of the nose, then out across the cheeks, and finally down the sides of the neck. Always move downward. It sounds almost too simple, but try it and you’ll see what I mean. It’s one of those rare tricks where the relief is immediate enough to make you go, oh… that actually worked. 21. Let yourself be ill If you’re in the depths of a cold, you’ve tried everything on this list, and you’re still telling yourself you can push through, optimise a bit harder, and be “back on it” for work by Monday, this is the part to read twice. When symptoms are suppressed with medication and rest is withheld, the immune response never fully completes. Instead, illness retreats, then returns, showing up as lingering colds, half-well weeks, or that on-and-off sickness that seems to stretch through the entire winter. Letting yourself be ill doesn’t mean suffering unnecessarily, but it is important to give your immune system the space to finish the job properly. Rest deeply. Cancel what you can. Eat simply. Sleep more than feels necessary. Sometimes the fastest way back to functioning is to stop trying to override the process and let the body do exactly what it’s designed to do. Remember, it’s always working to support you, even when it doesn’t feel like it.