MetaWell

10/10/2025

Happy World Mental Health Day!

Did you know that the use of antidepressants in the UK almost doubled between 2010 and 2021?
(https://tinyurl.com/3a32hwem)

Why do we still use antidepressants as the first or the single treatment approach for depression when we know that diet and lifestyle play a huge role in mental health? Using an approach that focuses on diet and lifestyle can be very effective in many cases. We know that antidepressants are linked to many (and some serious) side effects and patients need to be very carefully weaned off them when they want to stop using them.

We now know that inflammation, gut health and diet quality are the big drivers of symptoms in depression and other mental health conditions. When your gut is inflamed your brain can become inflamed. Reducing gut and neuroinflammation via an anti-inflammatory diet can be as effective as medication in some cases and can also increase the efficacy of medications. A 2019 systematic review also found that low-grade inflammation reduced the effectiveness of antidepressants, while an umbrella review from 2024 linked the consumption of ultra-processed foods to 32 adverse health outcomes, including common mental health disorders.
(https://doi.org/10.3389/fpsyt.2019.00458
https://doi.org/10.1136/bmj-2023-077310)

A paper from 2018 (PMID: 30254980) analysed foods for their antidepressant nutrient content (the nutrients being folate, iron, omega-3 fatty acids, magnesium, potassium, selenium, B1, vitamin A, B6, B12, C and zinc) and gave them an antidepressants food score. The top scoring foods were oysters, mussels and other seafoods, and organ meats for animal foods, and leafy greens, lettuces, peppers, and cruciferous vegetables for plant foods.

Another paper (PMID: 39756916) showed that a high dietary intake of live microbes (that you get from fermented probiotic foods) may be associated with a lower risk of depression as well as improvements in bowel habits. The study found that participants with hard and loose stools had a higher risk of depression than those with normal stools, and participants with depression had a higher risk of hard and loose stools than those without depression.

What a beautiful demonstrations of the gut-brain axis in action! 🥦 💩 🧠

An anti-inflammatory, gut-friendly and minimally processed diet is your insurance against many illnesses, including mental health disorders. So make sure to include some healthy fats, good quality protein, plenty of colourful foods and some fermented foods, in your home-cooked daily meals.

09/10/2025

I was at The Potting Shed Community Cafe launch yesterday.

Well done Clare and Mandy! What a great concept you have created. And what a great timing too as tomorrow is World Mental Health Day.

Check out their events page for different events at the cafe on different days.

I will be at their Monday Mindfulness event on Monday 27th 9.30am talking about nutrition. Please come and join us.

If you plan to come, please click 'going' on the event (link in comments below) so we know how many of you to expect. There will be a special healthy breakfast that I have helped to create. 🥰

05/10/2025

September Wrap-Up email just went out.

Read it here:
https://preview.mailerlite.io/emails/webview/772051/167443740944761875

03/10/2025

"Blaming cholesterol for heart disease is like blaming the firefighters for being at the site of fire."

A quote I heard years ago when I was studying for my nutrition degree (sorry can't remember who said it) and if never left me.

It really sums up the problem we have in the mainstream when we are talking about cholesterol and heart disease.

Cholesterol is not the cause, it's an important molecule that is used to repair the damage and is needed for many other functions in the body too.

Your body needs cholesterol!

And did you know that when your doctor runs a blood test to check your cholesterol they are not measuring cholesterol.

Listen to the video for more and stay tuned for further information on cholesterol and other blood markers in my upcoming posts.

Want to know what your risk of heat disease is?

I can run a comprehensive blood test for you that looks at many markers that you have to take into account when determining what your risk is, not just cholesterol.

Get in touch if you want to know more. 👆🏼

Comment CHOLESTEROL and I'll send you more information. 👇🏼

29/09/2025

I will be at the The Potting Shed Community Cafe for their first Mindfulness Monday session on Monday 27th October 9.30am.

Join us for a breakfast or coffee, and a chat about health and nutrition.

We are thrilled to announce our very first Mindfulness Monday guest speaker the amazing MetaWell founder, gut health expert and registered nutrition and lifestyle medicine practitioner Minna Wood. This will be a popular talk so please head over to our event page and let us know you'll be joining us.

06/09/2025

MetaWell links all in one place, should you need to find any, including some blogs and recipes.

https://linktr.ee/minna.wood

23/08/2025

My 10 top tips for lowering your risk of blood sugar-related health issues without changing your diet

1. Spend more time in nature.
2. Prioritise good-quality sleep between 10pm and 6am.
3. Cook from scratch (and grow your own food).
4. Go for a walk or bike ride after meals.
5. Manage your stress better.

Keep on reading here:

How to lower your risk of blood sugar-related health issues. By Minna Wood, Nutrition and Lifestyle Medicine Practitioner, Bracknell UK

14/08/2025

How do you de-stress and relax?

Is it part of your daily routine?

We live such busy lives that we often forget that stopping for just a few minutes can really make a huge difference in your overall health, your gut health, your mental health, your focus and your performance.

When we allow the nervous system to calm down; when your body's flight or fight/sympathetic mode is given a chance to subside and the rest and digest/parasympathetic mode can switch on, it's when your body will start resetting, relaxing, and healing.

Doing something that allows this should be part of your daily routine.

This was my evening and morning routine during our 3-week holiday in Finland. 🔽

Lying on my Shakti mat.

Oh my! It's incredibly relaxing!

I was nodding off after the first prickly feeling has passed and often lie there for 20-30 minutes.

You don't have to do that long, just a few minutes can be beneficial too.

Breathing deeply while lying on a Shakti mat is the ultimate relaxing experience!

Great before bed to improve sleep.

I've already ordered another one with a pillow to use now that we are back in the UK.

Have you tried? I'd love to know what your experience has been. 👇🏼

19/07/2025

Save the date!

I'm joining Faye Andrews from MoveMindset for one of her menopause walks in August.

Feel free to join us for a good chat as we move our bodies and connect with others. 🚶🏼‍♀️🗣️ 🤝

04/07/2025

Stepping Stones Recovery College Autumn course time table is now out and you can book for the courses.

Book for Food and Mood here:
https://www.steppingstonesrecovery.co.uk/.../food-and-mood

04/07/2025

It's

Reducing plastics is not just for the planet (although this is hugely important since planetary health is directly linked to human health), but also for your health.

Read my blog post on how plastic exposure can affect your health and what to do about.

https://metawell.co.uk/plastic-free-july/

29/06/2025

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Your gut microbiome plays a crucial role in your health.

The diversity and composition of your microbiome is like a fingerprint, specific to you and reflecting your lifestyle, diet and environment.

Your inner ecosystem of gut microbes has the potential to operate as a balanced community promoting health...
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It also looks at gastrointestinal health markers such as intestinal inflammation, digestive secretions, intestinal barrier function and systemic inflammation.

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