The Power of Antioxidants

Vitman D & Your Health

Mon, 01 Sep 2025 15:45:38 GMT

Vitamin D

Nine years ago, I discovered just how important vitamin D is when I learned that I was clinically deficient. At the time, I was struggling with joint pain, extreme fatigue, low mood and bowel inflammation. As a natural healthcare practitioner, I had always supported my body through diet, herbs, and therapies, but following the birth of my second child, my recovery wasn’t as strong as I expected.

Wanting to understand what was happening, I gave myself a full health MOT with the support of both my naturopath and my GP. One of the key findings was my low vitamin D status. My results came back at around 20 ng/ml , which is considered clinically deficient.

There’s some debate between functional and conventional medicine about what counts as ‘optimal’ vitamin D levels. Most agree that anything between 30–100 ng/ml is considered adequate, but being just inside the normal range doesn’t always mean your body has enough to function at its best. What I learned from my own experience is that testing your levels is so important and can guide your supplement dose. If you are experiencing any of the below symptoms seek appropriate medical care but also consider checking your vitamin D levels.

Fatigue

Muscle aches and pains

Bone pain

Low mood

Inflammation

Gut issues

Slow wound healing

Vitamin D & your health

Vitamin D is a fat‑soluble vitamin that supports many vital functions in the body. Ideally, we obtain most of our vitamin D from the sun and small amounts from food. When UV rays reach the skin, they react with a type of cholesterol to create cholecalciferol, the precursor to the active form of vitamin D known as calcitriol. The problem is when you live in the northern hemisphere it can be challenging to get the amount of sun exposure we need especially with the long dark winters and use of sunscreens in the summer.

How much sunlight do we need?

Anywhere between 10–30 minutes of direct sunlight exposure without sunscreen is generally enough to meet daily vitamin D needs, depending on your skin type:

Fairer skin types: shorter exposure is sufficient.
Darker skin types: l onger exposure may be needed, as higher levels of melanin reduce UV absorption and vitamin D synthesis.

Why is Vitamin D important?

Vitamin D works in many parts of the body. Its receptors are found in a wide range of cells and help control the activity of hundreds of genes, influencing everything from bone strength to immune function.”
Vitamin D facilitates the absorption of calcium in the intestines important for bone health, mineralization and growth.
It supports our immune system by modulating T-helper cells and cytokines as well as stimulating antimicrobial peptides. Research also supports that it can decrease the number of T-cells in autoimmune disease.
It is important for gut health as it has a regulatory effect on intestinal bacteria.
It has been linked with cancer prevention due to its modulating effect on genes responsible for cell growth, proliferation and apoptosis.
Research has shown that vitamin D plays an important role in brain health and emotional wellbeing. Vitamin D receptors are found in areas of the brain involved in mood regulation, and low levels have been linked to symptoms such as sadness, fatigue, and even clinical depression. While the relationship is complex and not fully understood, studies suggest that deficiency may contribute to low mood, and restoring healthy levels can support overall mental health.

Can I get vitamin D from food?

Yes, you can get vitamin D from food sources such as oily fish, eggs, mushrooms, and fortified products. However, diet alone usually does not provide enough vitamin D to meet daily requirements, especially in regions with limited sunlight. Here are some food sources below:

Salmon, mackerel, sardines, and tuna are among the richest natural sources.
Egg yolks: Contain small amounts of vitamin D.
Mushrooms: Especially those exposed to UV light, which increases their vitamin D content.
Fortified foods: Many dairy products, plant milks, breakfast cereals, and spreads have vitamin D added during manufacturing.
Liver: Beef liver provides modest amounts.

Do I need to take a supplement?

NHS Guidelines on Supplementation:

Seasonal advice : Everyone should consider a daily supplement in autumn and winter, when sunlight is too weak for vitamin D production.
High‑risk groups : Babies, children aged 1–4, older adults, people with darker skin, and those who spend little time outdoors should take supplements year‑round.
Recommended dose : Around 10 micrograms (400 IU) per day for adults, thought this can vary depending on individual health status. I recommend always testing before supplementing, and avoid high levels above 4000 IU without testing first and seeking professional advice.

Variability in Supplements

Vitamin D2 vs D3 :
D3 (cholecalciferol) is generally more effective at raising blood levels.
D2 (ergocalciferol) is less potent and less stable.
Formulation matters :
Oil‑based capsules often have better absorption than dry tablets, since vitamin D is fat‑soluble.
Some products combine vitamin D with calcium, which may be useful for bone health but not always necessary.
Quality differences : Independent testing shows that supplement brands vary in accuracy of labelling, purity, and bioavailability. Seek professional guidance on trusted brands.

Can anything inhibit vitamin D absorption?

Low-fat diets: Vitamin D is fat-soluble, so very low-fat meals can reduce absorption. Pairing supplements with healthy fats (olive oil, avocado, nuts) improves uptake.
Alcohol and caffeine: Excessive intake can impair calcium absorption and disrupt vitamin D metabolism.
Certain medications: Steroids, weight-loss drugs (like orlistat), and cholesterol-lowering medications can reduce absorption or alter vitamin D metabolism.
Digestive conditions: Crohn’s disease, celiac disease, and other gut disorders can impair fat absorption, which is essential for vitamin D uptake.
Age and liver/kidney health: Older adults and those with liver or kidney disease may struggle to convert vitamin D into its active form.

Practical tips to improve absorption

Take vitamin D supplements with a meal containing healthy fats .
Limit excessive alcohol, caffeine, and highly processed foods.
Monitor medications with your healthcare provider if they affect absorption.
Support gut health for better nutrient uptake.

Summary

Vitamin D is essential for strong bones, a healthy immune system, and balanced mood. While sunlight and food provide some, many people still fall short — especially in the darker months. Testing your levels is the best way to know if you need support, and when diet and lifestyle aren’t enough, the right supplement can make all the difference.

This blog is intended for educational purposes only and should not be taken as medical advice. If you have concerns about your health, vitamin D levels, or supplementation, please consult a qualified healthcare professional.

The Power of Antioxidants

Fri, 27 Sep 2024 09:53:40 GMT

What is Oxidative Stress?

Our body produces both antioxidants and free radicals as a natural part of metabolism. You could say antioxidants are the good guys and free radicals are the bad guys, however free radicals are not all bad, they play a role in helping our body fight off foreign invaders and are involved in cell growth regulation. However in a nutshell free radicals are unstable molecules that have an odd number of electrons, this makes them very reactive, and in order for them to become stable they need to steal electrons from other molecules in the body. When free radicals outnumber antioxidants this leads to what is known as oxidative stress, this can cause cell and tissue damage down to the level of DNA and is associated with accelerated aging and diseases such as Atherosclerosis, Diabetes, Cancer, Alzheimer's, and inflammatory conditions.

In addition to our internal production of antioxidants we can also obtain them through food and supplements, but unfortunately poor lifestyle choices and harmful substance also upregulate the production of free radicals. Pesticides, air pollutants, tobacco smoke, alcohol, lack of exercise or extreme exercise, long-term stress, lack of sleep and poor diet are all known to have this effect.

It is impossible to completely avoid all of these factors, but where we can we should try to minimise them as much as possible. This is where the importance of antioxidant rich foods come into their own, but sadly in practice I often find that people just aren't getting enough of them in their diet.

Foods Rich in Antioxidants

Many foods are rich in antioxidants, such a fruits, vegetables, nuts, seeds and whole grains but some have a higher content of than others, here are my go to choices.

Vitamin C Rich Foods: Berries, Kale, Broccoli, Cauliflower, Kiwi, Orange, Brussel sprouts, Red bell peppers

Vitamin E Rich Foods: Hazelnut, Almonds, Wheat germ, Extra virgin olive oil, Avocado, Oats

Chlorophyll Rich foods: Kale, Spinach, Broccoli, Wheat grass, Spirulina, Chlorella, Alfalpha sprouts, Matcha green tea .

Selenium Rich Foods: Brazil nuts, Garlic, Broccoli, Sea food, Shiitake mushrooms, Banana, Whole grains.

Polyphenol Rich Foods: Dark chocolate, Extra virgin olive oil, Berries, Green tea, Organic coffee, Turmeric, Broccoli, Flaxseeds, Beans, Garlic

Herbs and Spices: Turmeric, Cinnamon, Cloves, Garlic, Ginger

Super Foods

There is a way of measuring the antioxidant capacity of food, this is called the ORAC score (Oxygen Radical Absorbance Capacity). When a food has a high ORAC score it is often referred to as a super food! However a super food is also packed with minerals, vitamins, phytonutrients, enzymes and essential fatty acids. Below are just some of the foods that posses these qualities, here are some great versatile choices to add into your diet.

Microalgae: Spirulina and Chlorella. You can obtain these in a supplement or a powder form which you can simply add to food. The powder works well a juice or a smoothie. Microalgae is rich in chlorophyll, iron and protein and posses anti-inflammatory properties, they are also a great support for detoxification pathways and the immune system.

Broccoli Sprouts: All sprouts are nutritionally rich but for me broccoli sprouts stand out from the bunch. Broccoli sprouts are abundant in two highly therapeutic compounds, sulforaphane and I3C (Indole 3 carbinol). Both compounds support liver detoxification and the deactivation of oestrogen, they are anti-inflammatory and anticarcinogenic. Sprouts are very easy to use, simply add to salads, a sandwich or as a garnish for a delicious soup. Most supermarkets sell broccoli sprouts, but if you feel adventurous you can buy the seeds and try sprouting your own!

Garlic: I don't know many people who don't like garlic. Its beneficial effects are mainly due to a therapeutic compound called allicin. Crushing, chopping or smashing the garlic releases an enzyme called alliinase which converts alliin to allicin. Cooking can diminish this compound so add it to your food at the end of cooking rather than at the beginning, or simply crush and mix with some extra virgin olive oil and drizzle over cooked fish, meat, steamed vegetables or salad. It is antimicrobial, antifungal, antibacterial, antiviral, antihypertensive and antiparasitic! Enough said.

Pomegranate: This versatile fruit is rich in the phytonutrients ellagitannins, punicic acid and anthocyanidins all of which exert antioxidant and anti-inflammatory effects. Pomegranates can be juiced, added to smoothies, or the seeds can be sprinkled on porridge, chia puddings or salads.

Black Chia Seeds: These little seeds are a great source of Alpha linolenic acid (a type of omega 3 fatty acid) which make them a good choice if following an anti-inflammatory diet. They are rich in soluble and insoluble fibre and are a high of plant based protein. When soaked or cooked chia seeds swell and produce a mucilage that can help soothe the gut and aid constipation. They are rich in antioxidants, primarily from tocopherols and phenolic compounds. Chia seeds can be sprinkled on porridge, yoghurt and cereal, or soaked in milk, water or juice to make chia puddings.

Green Tea: Anyone who knows me will know I am obsessed with green tea! Although the taste can be a little bitter it packs a huge nutritional punch! It is abundant in epigallocatechin-3-gallate (EGCG) which has major antioxidant properties, in fact this catechin has been associated with improved cardiovascular health, anticancer effects, and even enhancing weight loss. As an extra bonus green tea is also rich in the amino acid L-theanine which has calming and stress reducing effects.

Key Takeaways

Reduce the toxic load: Limit alcohol, quit smoking, wash all your fruit and vegetables and go organic where you can, seek out natural hygiene, beauty and household products, avoid ultra processed foods and aim to follow a whole food diet with plenty of plant based foods, avoid trans fats and high sugar foods.

Eat a diet rich in plant based foods: Antioxidants are found in plant foods, so increase your intake of fruits, vegetables, whole grains, beans and legumes. Add superfoods into your diet where you can. Salads, smoothies, juices and soups pack a punch because you can add lots of plant based foods into one serving!

Keep active: Exercise regularly, aim for 4 times a week. Allow yourself recovery time for your body to heal and repair. Be mindful of over exercising or intense exercise without adequate recovery time.

Manage your stress levels: Wellness therapies like acupuncture, reflexology and massage are a great way to lower stress levels, as are practices like yoga, qigong, meditation and breath work.

Prioritise sleep: Get into a good sleep routine, eat at least 2 hours before bed, minimise exposure to blue light devices like computers and iPads before sleep, aim for 7-8 hours sleep a night.

If you like this blog follow me on Instagram for more health and wellness tips:

References:

Carlson, M. H. Halvorsen, B. L. Holte, K. et al . (2010). 'The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide', Nutrition Journal. 9 (3).

Ciudad-Mulero, M. Dominguez, L. Morales, P. et al. (2023). 'A Review of Foods of Plant Origin as Sources of Vitamins with Proven Activity in Oxidative Stress Prevention according to EFSA Scientific Evidence', Molecules . 28 (21):7269.

Jakubczyk, K. Dec, K. Kaldunska, J. et al . (2020). 'Reactive oxygen species - sources, functions, oxidative stress', Polish Medical Journal. 48 (284). pp.124-127.

Chenyu, C. Deng, J. Man, Y. et al. (2017). 'Green Tea Extracts Epigallocatechin-3-gallate for Different Treatments',Biochemistry Research International.2017;2017:5615647.

Hodges, R. E. & Minich, D. M. (2015). 'Modulation of Metabolic Detoxification Pathways using Foods and Food Derived Components: A Scientific Review with Clinical Application', Journal of Nutrition and Metabolism . 760689.

Janciauskiene, S. (2020). 'The Beneficial Effects of Antioxidants in Health and Disease', J ournal of COPD Foundation. 7 (3). pp. 182-202.

Kikuchi, M. Ushida, Y. Shiozawa, H. et al . (2015). 'Sulforaphane-rich broccoli sprout extract improves hepatic abnormalities in male subjects', World Journal of Gastroenterology. 21 (43). 12457-12467.

Pizzino, G. Irerra, N. Cucinotta, M. et al. (2017). 'Oxidative Stress: Harms and Benefits for Human Health', Oxidative Medicine and Cellular Longevity. 8416763.

Morning Power Smoothie

shellosborneshaw@gmail.com (Shelley Osborne-shaw) — Tue, 06 Feb 2024 16:01:22 GMT

Morning Power Smoothie

Serves 1

This smoothie is so delicious! I like to have it on the mornings that I go to the gym, either an hour before or post workout. It really sustains my energy and its super easy to make. Its packed full of fibre, healthy fats and protein.

Ingredients

1 1/2 cups of plant based milk

1 Banana

2 Cups of Baby Spinach

2 Tbsp of Vanilla Protein Powder (I like Form Vegan blend, Vanilla)

1/2tsp of Cinnamon'

1 Tbsp of Mixed Nuts

1 Tbsp Ground Flaxseed

Place all the ingredients into a blender, blitz well and enjoy!

End Note:

Foods supports the body naturally, it is not medicine and should never be seen as a replacement for medications. If you are seeking to improve your diet and learn more about the therapeutic applications of herbs, foods and supplements please consult a qualified naturopath/ herbalist/ nutritionist. Please be aware of any allergies, this smoothie contains NUTS.

If breast feeding, pregnant or you have a medical condition please check with your health practitioner if protein powder is suitable for you.

Kitchari

shellosborneshaw@gmail.com (Shelley Osborne-shaw) — Mon, 18 Sep 2023 11:18:44 GMT

Food That Taste Good!

This traditional Indian dish draws on the healing power of herbs and spices. Ginger, garlic and cumin are incredibly nourishing for the digestive and circulatory system and can help ward off those nasty winter colds!

It is super easy to make and tastes delicious!

Ingredients

(serves 2)

1 tbsp Olive oil

3 whole cloves

2 tsp freshly grated ginger

1-2 cloves garlic crushed

1/2 tsp cumin seeds

1/2 green chilli finely sliced or 1/2-1 tsp chilli flakes

1/2 small sweet potato cut into 1cm chunks

1/4 cup frozen peas

1/2 cup basmati rice (100g)

375ml water

1/2 tsp low salt stock powder

1/2 cup of rinsed brown or green lentils (canned)

1-2 tbsp live plain yoghurt (optional)

Chopped coriander to dress (optional)

Method

1) Heat the oil in a medium saucepan over a low heat

2) Add the ginger, garlic, cloves, cumin seeds and chilli stirring for 1 minute

3) Stir in the potato, peas, rice, water and stock

4) Bring to the boil, cover and simmer for 15 minutes

5) Remove from the heat, cover and stand for 10 minutes

6) Stir in the lentils, top with yoghurt and sprinkle with coriander to serve

7) Enjoy

3 Nutritious Breakfasts

shellosborneshaw@gmail.com (Shelley Osborne-shaw) — Sun, 20 Nov 2022 14:24:48 GMT

1. Porridge boost

1/4 cup oats, I use Nairn's gluten free oats

1 handful of chia seeds

1 handful (organic if possible) blueberries

1 tbsp nut butter (or 1/2 tbsp depending how nutty you like it). I use Meridian crunchy almond butter

1 cup of plant-based milk or water

This breakfast will keep you going through to lunch without the need to snack, why? This is because oats are a good source of complex carbohydrates which release sugars slowly in comparison to processed cereals, therefore you are unlikely to get energy dips or sugar cravings between meals. Oats are also high in soluble fibre (Beta Glucan), supporting healthy digestion and regular bowel movements. Blueberries are rich in antioxidants, including vitamin C and make up 1 of your 5 a day, or in my opinion 1 of your 8 a day! Nut butter is a great source of protein and healthy fats, and chia seeds are also a good source of protein, omega 3 fatty acids and fibre. Oh, and this breakfast taste delicious!

Method

Put the oats, chia seeds and water or milk into a saucepan and gently bring to the boil, then allow to simmer for 5 minutes stirring and adding more liquid if needed.

Once the porridge has got to your desired consistency add the blueberries and stir through simmering for another 1-2 minutes until the purple colour of the blueberries starts to leak into the porridge.

Take off the heat and add the nut butter, stir through well to combine. This shouldn't be too thick or stodgy, if it is you needed to add more liquid whilst cooking.

Eggs and Avocado with a twist

1 egg

1 ripe avocado

handful of coriander leaves

handful of spinach

Juice of a freshly squeezed lemon

2 pinches of cayenne pepper

1 slice of wholegrain bread or gluten free bread (I use Schar Wholesome seeded loaf)

This is another nice option for an autumn or winters morning as it is warming and comforting. Eggs are a great source of protein, fantastic for a pre workout breakfast, they contain all the essential amino acids and are highly nutritious, rich in B vitamins and vitamin D. Coriander is one of my favourite herbs rich in immune boosting antioxidants and it is so easy to add to foods, I use it all the time in curries, salads, fish dishes and breakfast! In eastern medicine the warming properties of spicey peppers are thought to increase the digestive fire and stimulate metabolism but if you are not a fan of spice then simply leave it out. The addition of lemon juice is a great way to get a dose of vitamin C to start the day as well as improving iron absorption in the gut, spinach is rich in non-haem iron and is a great source of fibre. This breakfast is an all-round winner!

Method

scoop out the avocado and put into a food processor with the coriander, lemon juice, spinach and cayenne pepper, blend until smooth. You will see the herbs and spinach, but it should just be a nice smooth consistency, if it's a little thick I sometimes add a drizzle of extra virgin olive oil. For the egg or eggs if you are having 2, cook however you like, I usually opt for scrambled or poached. Once your toast is ready spread the avocado over the toast (if there is extra put on the side of the plate) and put the egg on top, give it a sprinkle of black pepper and you are good to go!

Salmon and Vegetable wrap

2 slices of smoked salmon roughly chopped

1/2 a red pepper finely sliced into thin strips

1 handful of spinach leaves finely chopped

A sprinkle of baby capers

Cream cheese

a squeeze of 1/2 a lemon

1 wholemeal wrap or gluten free wrap

Salmon is an oily fish along with mackerel, anchovies, sardines and herring. Oily fish are rich in omega 3 fatty acids specifically EPA and DHA. They are essential to our diet and can only be obtained from food, we do not produce them naturally. They are anti-inflammatory and play an important role in joint health, cardiovascular health and contribute to healthy skin and hair. Red peppers are one of the highest sources of vitamin C, a cup of red pepper contains over twice as much vitamin C than an orange! Vitamin C is one of the most powerful antioxidants this means it helps to protect our cells from damage, it is also needed for collagen synthesis and iron absorption.

Method

lay the wrap out flat and spread a thin layer of cream cheese over the surface of the wrap. Then at one end start to layer the ingredients. I usually put the smoked salmon down first, then the peppers, followed by the spinach and capers and then a squeeze of lemon before rolling up the wrap. I chop off the loose bits at the end and then cut in half. It's so easy and is a great start to the day.

Foods supports the body naturally; it is not medicine and should never be seen as a replacement for medications. If you are seeking to improve your diet and learn more about the therapeutic applications of herbs, foods and supplements please consult a qualified naturopath/ herbalist/ nutritionist. Please be aware of any allergies you may have and check ingredients thoroughly before consuming. These recipes contain EGGS, CHEESE, NUTS and GLUTEN (unless opting for a gluten free replacement).

Golden Milk

Mon, 07 Mar 2022 12:39:58 GMT

Ingredients

250ml plant based milk

1tsp runny honey

1/2 tsp turmeric

1/4 tsp cinnamon

A sprinkle of ground Black pepper

Dash of nutmeg (optional)

Method

Put all ingredients into a pan and warm gently,

as it heats through use a small whisk to blend all the ingredient's together until the herbs have dissolved.

Pour and enjoy

Golden Milk Benefits

Turmeric: Turmeric is well known for its anti-inflammatory properties this is due to it containing a compound called curcumin. Although it is difficult to obtain the amount needed for therapeutic effect through diet alone it is a wonderful herb to add into foods and drinks to support your body with its soothing properties. Curcumin is also a powerful antioxidant helping to protect your cells from free radical damage. To aid the absorption of curcumin it is useful to use black pepper alongside as it contains a natural compound called piperine that helps to increase curcumins bioavailability.

Cinnamon: A warming herb often added to hot drinks and porridge. In Chinese medicine it's hot but sweet flavour is seen to resonate energetically with the heart, spleen and pancreas, this is reflected in its associated benefits for weak digestion, poor circulation and blood sugar regulation.

End Note:

Foods support the body naturally, it is not medicine and should never be seen as a replacement for medications. If you are seeking to improve your diet and learn more about the therapeutic applications of herbs, foods and supplements please consult a qualified naturopath/ herbalist/ nutritionist. Please be aware of all ingredients and avoid if you have any associated allergies. This post contains no health claims.

Banana and Pineapple Smoothie

Tue, 15 Feb 2022 14:08:36 GMT

Ingredients

1 Banana

1 cup Pineapple chunks

1/2 tbsp Coconut Oil

1/2 Tbsp Spirulina

1/2 Tbsp Macca Powder

1 Tbsp Milled nuts and seeds

1 Handful chopped Kale

Plant based milk to desired amount

Smoothie Benefits

Pineapple: Pineapple not only tastes delicious but has a high nutrient profile and is a great option for giving your immune system a boost. It also contains an enzyme called bromelain that can aid digestion by helping to break down proteins into amino acids, this is why it is often used in a supplement form for people with poor digestion. Bromelain also has strong anti-inflammatory properties, hence pineapple juice is often recommended to soothe a sore throat. A smoothie is one of many ways to add pineapple into your diet, it can be added to salads, live yoghurt, fruit salads or even with cooked food such as homemade curry.

Spirulina: This blue-green algae is particularly high in iron and B12 as well as being a great source of protein (it contains all the essential amino acids). The strong taste of Spirulina is easily disguised in a smoothie and its a great way to support energy production in the body.

Macca powder: Also known as Peruvian ginseng is a real power boost for the mind and body. Traditionally it was used for increasing energy, fertility support and low libido, these health benefits are thought to be attributed to bioactive compounds called macamides. If I am feeling sluggish or lacking motivation I always add Macca to my smoothie in the morning. It is high in protein, iron and fibre and supports mood and cognition, for me (someone who doesn't drink coffee) it has a similar effect to caffeine in terms of sharpening the mind but without the overstimulation.

End Note:

How Qigong Helped Me

shellosborneshaw@gmail.com (Shelley Osborne-shaw) — Mon, 10 Jan 2022 17:18:47 GMT

Qigong

I started my clinical qigong training back in the summer of 2020 during lockdown With Sifu Anita Mason, at the UK College of Qigong . As an acupuncturist I was familiar with qigong and tai chi but had never had any specific training. I was drawn to this practice because clinical qigong is used to support those with chronic conditions such as Parkinson's Disease, Multiple sclerosis, Stress, Infertility and Chronic fatigue syndrome, as well as general health and wellbeing. The beauty of this technique is that once you have grasped the movements, breath and visualisation it is something you can do everyday, at home or outside in nature. It has certainly enhanced my life in many ways and I hope it will do the same for others.

How Qigong Helped Me

When I first started practicing Qigong I mainly focused on the footwork, breath and rhythm. I had 80 hours to complete before gaining my certificate so I gradually built up from 10 minutes every morning to 20 minutes a day and it very quickly became second nature. I can't make any claims about this practice but I have certainly experienced many benefits and below I discuss my personal experience and what I feel I have gained from practicing Qigong on a regular basis.

Lung Capacity: As a natural healthcare practitioner I have done a lot of breath work over the years, not only for my practice but also for myself. I have always sporadically suffered with shortness of breath as far back as childhood. I am a strong swimmer but my breath has always let me down, I am also one of those people you are best to avoid at a kids party if you need help blowing up balloons as I won't be much help! My breathing has improved dramatically with qigong. I have been able to expand my chest and breathe much deeper on inhalation and swimming has felt much easier. I have also noticed a difference with exercise, as my stamina and strength have increased, this means I can exercise more efficiently. It is wonderful to know that such a simple practice is supporting my lung health.

Circulation: I know I am not alone when I say I suffer with cold hands and feet. Every year when autumn turns to winter my hands turn to blocks of ice. Since practising Qigong I have not had this problem. I started practice during the summer of 2020 and the last 2 winters I have not suffered with cold hands. I may wake up in the mornings and feel a little sluggish but after qigong it feels like the blood is circulating nicely around my entire body. During practice I start to feel a nice warmth and it remains throughout the day. This may be because it helps release tension from the neck and shoulders, or because of the gentle stretches into the arms and rib cage that increase blood flow to the extremities, for what ever reason I am happy with the results. It is nice to start the day with a warm glow.

Focus: Being a busy mum of 2 my mornings involve me organising two vibrant children for school, this can often be chaotic, noisy and sometimes manic! I have always found it important to prepare for clinic because moving from a loud busy environment to a focused calm state can be challenging when you need to do it quickly! I have many tools I use to help set me up for the day and Qigong is now one of them. I feel it helps reset my mind and body, it takes a couple of minutes but literally seems to gather my thoughts, and set my focus for the day. Because of this the whole day seems to flow better, and I start with a focused mind, calm heart and settled breath.

Anxiety: Its normal to feel worry or anxiety from time to time. Although over the last few years many of my friends and family have experienced heightened anxiety, and myself included. This may be due to Covid and all the loss, stress, and change that has come with it. I have observed that the two times of day where anxiety can be at its worse are first thing in the morning and last thing at night. This is usually because we are without distraction and consequently have more time to think and ponder. I have always found acupuncture and meditation wonderful for managing anxiety and now I can offer patients the chance to learn a home practice that they can do everyday alongside their treatments. For me it has helped to settle feelings of agitation, worry and my over active mind.

More Energy: My energy levels became more stable and consistent with regular Qigong practice. Though I would like to point out this took more than one morning session to achieve, I noticed it after regular practice. For me this is so important because the more energy I have the more productive I am. If you have ever suffered with fatigue you will know it makes everyday feel hard, and I know this feeling well as I have struggled from time to time with anaemia. Although my energy has been in a good place for some time now qigong has added another layer to it, like giving me an extra battery for the day. I notice I can do more, and it just feels easier.

There are many aspects that can impact energy levels such as health conditions, poor diet, disrupted sleep, shift work and high stress levels, therefore an integrated approach is best when addressing this type of problem. In my opinion Qigong has a lot to offer when working to improve energy and vitality and it is something that I highly recommend.

Where To Go From Here

If you are looking for ways to manage stress, support a chronic condition or your general wellbeing then please check out the information on my site regarding clinical Qigong. It requires 4 sessions that cover the physical, breath and visualisation as well as feedback and practice. This is something that can be used as an adjunct to your acupuncture sessions or separately. This course is not advised whilst pregnant or if suffering some types of mental health conditions. For more information don't hesitate to contact me.

End Note: This post is purely based on my personal experience with Qigong, no health claims are being made. Qigong is simply a natural way to support health and wellbeing.

My kids favourite smoothie

shellosborneshaw@gmail.com (Shelley Osborne-shaw) — Wed, 05 Jan 2022 13:35:07 GMT

Recipe

(serves 2-4)

1 small banana

Large handful of blueberries

Large handful of spinach

1 desert spoon of milled nuts

handful of oats

1 small pot organic Greek yoghurt

1 tsp organic runny honey

Plant based milk of choice to desired consistency

Pop all of the above into a smoothie maker or even better a vitamix (my best friend) and blend until smooth.

Smoothie Goodness

Did you know that between the ages of 1-13 yrs old a child may grow 2-3 inches taller and get 5-6lbs heavier each year, it's a busy time for the body! It needs fuel, and the right kind is crucial to support brain development, bone growth and increased muscle mass. Alongside a balanced diet a smoothie can be a great way to support their health by packing lots of nutrients into one delicious drink, and perhaps even sneaking in a few foods that your child might not normally choose to eat. I would recommend this smoothie from 4 years old upwards, at this age they tend to want to explore different flavours and this can be a good way to introduce them to new foods, though be mindful that their tummy's are smaller than ours, I tend to serve mine divided into small cups with straws.

Bananas are a great way to give the mind and body a boost. They contain a range of B vitamins and Magnesium, both of which are needed by the body to produce energy. Even though bananas are high in natural sugars such as glucose, sucrose and fructose their high fibre content slows the release of sugars into the blood, therefore providing a more sustained energy release, unlike chocolate bars, cakes and pastries! Blood sugar balance is of course so important to prevent against diabetes, although for children the immediate impact of sugar imbalance usually results in mood swings, sleep disruption and poor concentration, long-term it can also contribute to weight gain. What is great about bananas is that they are full of vitamins, delicious and are a great way to disguise the taste of less palatable foods.

Blueberries are another fruit that has a natural sweet taste and are usually liked by children in a smoothie or fresh from the pot. They are extremely rich in vitamin C a powerful antioxidant that helps to protect your cells from harmful molecules as well as supporting a healthy immune system. Vitamin C is also crucial for healthy gums, teeth and bones as well as helping the body to absorb iron. Blueberries are also rich in plant compounds called anthocyanins, these compounds are neuroprotective supporting memory and learning.

Greek yoghurt is a healthy source of protein, the benefits of this is that it will help little ones feel fuller for longer, preventing them wanting snacks or sugary foods between meals. Protein also helps support muscle mass and calcium supports bone growth.

Spinach contains high amounts of non haem iron. Adequate iron intake supports muscles, concertation, energy levels and immune health.

Oats are packed full of vitamins, minerals and anti oxidants. They also contain a source of soluble fibre called Beta-Glucans, this type of fibre is a great source of food for our gut bacteria, it also helps maintain stable blood sugar levels and increases satiety reducing the need to snack.

End Note:

Bowel Mover Smoothie

shellosborneshaw@gmail.com (Shelley Osborne-shaw) — Fri, 17 Sep 2021 13:40:07 GMT

Recipe

(serves 2)

150g whole punnet of blueberries

1 apple

1/4 tsp grated ginger

2 prunes

1 heaped tbsp milled flax seeds

150g live organic yoghurt

1 tsp organic coconut oil

Coconut water to desired amount

Pop all of the above into a smoothie maker or even better a vitamix (my best friend) and blend until smooth. This will make either two small glasses or one big glass.

Smoothie Goodness

This smoothie is best served at room temperature, hence no ice is added. This is because ice cold drinks are not favourable for constipation or a sluggish bowel. In Chinese and ayurvedic medicine the digestive fire must be strong for the bowels to work efficiently, therefore adding ice cold fluids and only eating raw foods are best to avoid. Smoothies hold there benefit in that all the ingredients are partially broken down making them easy to digest, and all the nutrients are intact and have not been denatured or destroyed through heating. They also contain a high water content which helps to hydrate the body and lubricate the bowel. Different herbs, fruits, vegetables and healthy fats can be added accordingly.

Ginger is a pro-kinetic meaning it can help stimulate the digestive tract. It is also well known for its soothing action on the digestive system possibly due to containing anti-inflammatory and antiemetic compounds.

Flax Seeds are a great source of soluble fibre, they produce a gel like substance when soaked in water, this helps to lubricate the bowel and soften the stools. They are also a great source of omega 3 fatty acids which are anti-inflammatory and are packed full of anti oxidants, vitamins and minerals.

Prunes are high in non soluble and soluble fibre, this means they help bulk out the stool as well as soften the stool by drawing in water. They are high in sorbitol (a type of sugar) that can have a laxative effect. Although prunes are high in sugar it is thought that they negate a spike in blood sugar due to their high fibre content.

Blueberries are one of my favourite fruits. They are high in fibre helping to maintain regular bowel movements but they are associated with anticancer and antiaging effects due to containing high amounts of antioxidants.

End Note:

Foods should never be seen as a replacement for medications if you are seeking to improve your diet and learn more about the therapeutic applications of herbs and foods please consult a qualified naturopath/ herbalist/ nutritionist. Please check the recipe for an allergies you may have.

Apple and Cinnamon Smoothie

shellosborneshaw@gmail.com (Shelley Osborne-shaw) — Fri, 03 Sep 2021 21:06:45 GMT

Recipe

1 whole apple chopped

1 small banana

large handful of spinach

1 cup of almond or oat milk (or desired amount)

2 heaped tsp of milled nuts and seeds

1/4 tsp cinnamon

1/2 tsp turmeric

Handful of ice

Dash of honey

Pop all of the above into a blender/smoothie maker or even better a vitamix (my best friend) and blend until smooth.

Smoothie Goodness

Apples are a great source of soluble and insoluble fibre helping with efficient bowel transit and elimination of toxins. They are also bursting with vitamins and minerals such as vitamin A, C, E and K as well as B vitamins, magnesium calcium and iron. Apples are high in quercetin a phytonutrient (plant chemical) found in the red/green skin of fruit. Quercetin is an antioxidant meaning it protects against free radical damage, and has anti-inflammatory and antiallergic properties.

Turmeric has been extensively researched and is well known for its anti inflammatory properties, it is often used as a natural support to help

manage arthritic pain.

Cinnamon is a warming herb often added to hot drinks and porridge. In Chinese medicine it's hot but sweet flavour is seen to resonate energetically with the heart, spleen and pancreas, this is reflected in its associated benefits for weak digestion, poor circulation and blood sugar regulation.

Spinach is abundant in magnesium (the chill mineral) aiding sleep, muscle relaxation and high stress. it is also high in B vitamins essential for energy production in the body and is a good source of non haem iron, facilitating red blood cell production.

References:

Davis, A. P. Yokoyama, W. (2011). 'Cinnamon Intake Lowers Fasting Blood Glucose: Meta Analysis', Journal of Medicinal Food, 14 (9).

Heidari-Beni, M. Moravejolahkami, A. R. Gorgian, P. et al. (2020). 'Herbal formulation "turmeric extract, black pepper, and ginger" versus Naproxen for chronic knee osteoarthritis: A randomized, double-blind, controlled clinical trial', Phytotherapy Research 34 (8), pp. 2067-2073.

Ranasinghe, P. Pigera, S. Premakumara, G. A. S. et al. (2013). 'Medicinal properties of 'true' cinnamon (Cinnamomum zeylanicum): a systematic review', BMC Complementary Medicine and Therapies, 13 (275).

Solomon, T.P.J., Blannin, A.K. (2009). 'Changes in glucose tolerance and insulin sensitivity following 2 weeks of daily cinnamon ingestion in healthy humans', Eur J Appl Physiol, 105, 969.

End Note:

Can Acupuncture Help Post Viral Symptoms Of Covid-19?

Thu, 29 Oct 2020 12:03:33 GMT

Covid-19

Over the last few weeks, I have had an increasing number of people contact me asking if acupuncture can help in the treatment of post Covid-19 symptoms. Coincidently I was just deciding what to write my first blog post on when I suddenly realised that all of us are asking the same questions right now:

How can I keep my immune system strong?

What can I do to help lower my stress levels and anxiety?

What can I do to help my body recover from Covid-19?

Acupuncture can support the body in many ways, traditionally it has been used to help people recover from illness for many years. Most acupuncture practitioners treat post viral symptoms all the time as a result of the common cold, chest infections and influenza. The threat of contracting a virus is always there, although since March 2020 we have all been thrown into a new way of living with a heightened risk of being exposed to the new Corona virus, and it’s not just contracting the virus that is causing problems, mental health, living conditions, stress levels and emotional health have all been impacted. For these reasons I have been seeing more patients in clinic suffering with anxiety, grief and sadness as well as stress and fatigue, a lot of this stems from how overwhelming and uncertain life has become over the last 7 months.

Covid-19 and Acupuncture

Covid-19 is a relatively new virus and health specialists are still learning about it. Little is documented in terms of how acupuncture can help, however, in China Acupuncture and Herbs have been used in the treatment of Covid-19 with positive effects. Results from one study showed significant improvement in respiratory symptoms, fever, and a reduction in the amount of positive nucleic acid tests. A study carried out at Harvard medical school also suggested that acupuncture could be beneficial in influencing the body’s immune response by helping to lower the intensity of cytokine storms, these can occur in patients with Covid-19 when the body’s immune system responds too aggressively. The study used a modern form of acupuncture on mice with sepsis to see if it could help lower inflammation. The mice treated with acupuncture had lower levels of cytokines in their blood and a better survival rate compared to those that did not receive acupuncture treatment.

Unfortunately, in this country Acupuncture is not part of our mainstream healthcare, therefore treatment is usually applied for post viral symptoms seen in clinic, rather than the active phase of a virus where someone may be in hospital or bed bound at home. So what kind of symptoms is Covid-19 leaving behind?

Post Viral Symptoms Of Covid-19

Cough, sore throat
Insomnia
Lung disease
IBS symptoms
Fatigue
Nausea
Depression
Anxiety

Insomnia

Evidence supports that acupuncture is as effective as conventional medication in the treatment of insomnia with the added bonus of no nasty side effects. Insomnia and sleep disturbance are common complaints from patients, often secondary to other conditions or stress related issues. Chinese medicine is designed to treat the patient rather than the symptom and this creates results on a wider scale. Even if a patient isn’t coming in for sleep issues I have found acupuncture very effective at improving the quality of sleep and helping people to get to sleep more easily, it seems to be a natural effect of the treatment. Whether the sleep issue is due to a disturbance in someone’s circadian rhythm, secondary to a chronic illness or triggered by stress, Chinese medicine works by addressing the root cause of the problem and will not be the same for each person.

IBS

Irritable Bowel Syndrome is another condition where patients regularly seek out acupuncture for relief as conventional medicine is rather limited in this area. Research suggests that acupuncture may help IBS symptoms in a variety of ways:

Reduction of abdominal discomfort and spasms.
Pain reduction.
Regulation of bowel movements.

In clinic I have found patients suffering with digestive issues respond well to treatment. Acupuncture is a medical system designed to regulate, strengthen, and work in a 3 fold way by addressing our mind, body and emotions. Each system of the body is thought to be deeply connected with a particular emotion, for example the stomach and spleen known as the earth element are associated with worry . This is why patients experience an improvement in mood and state of mind when receiving acupuncture treatment because it works on many levels. The key benefits I have seen in clinic when addressing digestive issues are:

Regulation of bowel movements.
Reduction in bloating and discomfort.
Return of a healthy appetite.
Increased energy levels.
Reduction in nausea and the so called worry tummy.
Reduced signs of inflammation.
Reduced anxiety and feeling more at ease with life.
Improvement in stool quality.

Lung Health

In terms of treating post Covid cough it is possibly too early to tell how effective any treatment will be in this area. However, over the years I have successfully treated many patients with post viral cough and fatigue . These are common symptoms to experience following a bout of the flu or a virus that has led to a chest infection. I have found that one of the most important factors of treatment in this area is frequency. The more consistent and closer together the treatments are, the greater the effect. Once the body starts to regulate treatments are spread out over larger periods of time.

In terms of lung health research suggests that acupuncture may be helpful as an adjunct in the treatment of COPD (Chronic Obstructive Pulmonary Disease) due to its ability to regulate inflammation and cytokine production .

I have treated patients suffering with the common cold many times in clinic and have found acupuncture helpful for symptom relief. Studies support that acupuncture helps symptomatically in treatment of the common cold due to its ability to reduce inflammation, swelling, mucous production, and by increasing and modulating immune cells.

Anxiety & Depression

Anxiety and Depression is a particular area of interest for me. I have found that people can experience a lot of ups and downs when seeking treatment in this area, some may be successful in finding the right medication straight away and others experience a lot of trial and error, often with side effects or/and unfortunately no effect in helping their condition. The wonderful thing about acupuncture is that it is natural and safe and can be used alongside medication, minimising side effects and help your condition at the same time.

Following a course of treatment patients often report that they feel more in control of their mood, less overwhelmed by intense emotions, less anxious and feel a real change in their energy levels. All of these factors really contribute to someone’s quality of life and can actually help people return to work, enjoy socialising, and feel part of life again. This may be due to acupuncture having an effect on neurotransmitters in the brain that help regulate mood, sleep and appetite. It is also thought that acupuncture helps to activate the parasympathetic nervous system helping to reduce stress hormones in the body such as adrenaline and cortisol.

Summary

Covid 19 may be a new strain of virus but the use of acupuncture in the treatment of post viral symptoms isn’t. I do feel it is a great shame that traditional acupuncture is not integrated more into our healthcare system as regular consistent treatment can produce positive effects in many clinical areas. Often when seeking treatment privately consistency is lost due to time and cost. This is why I offer treatments at a very reasonable price to make it available to as many people as possible.

Stay safe and well and for more information on acupuncture check out the rest of my website.

References

Gong YB, Shi XJ, Zhang Y, Jiang K, et al. Clinical Application and practice of Acupuncture for the treatment of Corona virus disease. Chinese Acupuncture and Moxibustion, doi: 10.13703/j.0255-2930.20200319-k0004.

https://hms.harvard.edu/news/quieting-storm

https://www.acupuncture.org.uk/a-to-z-of-conditions/a-to-z-of-conditions/1135-irritable-bowel-syndrome-ibs.html

https://www.acupuncture.org.uk/a-to-z-of-conditions/a-to-z-of-conditions/1587-copd.html

https://www.acupuncture.org.uk/a-to-z-of-conditions/a-to-z-of-conditions/1191-colds-and-flu.html

https://www.acupuncture.org.uk/a-to-z-of-conditions/a-to-z-of-conditions/1283-insomnia.html