Zoe Henderson Kinesiology

31/10/2025

29/10/2025

A U T U M N

So, the last few days, I’ve really noticed the difference in the mornings with that icy chill in the air… I’m sure you know full well what I’m talking about. I really like Autumn, it’s such a pretty season and it prepares you for the Winter months ahead.
With the days starting to get shorter and darker evenings, I love nothing more than wearing my cosy PJ’s around the house, lighting scented candles and watching movies.

October is a great month to reset your mind and body and ways to improve this could be…

- Eating seasonal fruit & veg
- Sleep… make sure you are getting enough and if you struggle with sleeping, perhaps think about supplements to support this.
- Get together with old friends. Why not get your mates over for a catch up and some hearty food… Good friends are great for mood lifting and who doesn’t love a girlie night in.
- Take a trip out to see the changing colours of Autumn. Westonbirt Aboretum is fabulous for this.
- Porridge for breakfast… ok, so not everyone is gonna be with me on this one. As a kid, I hated porridge but there is something comforting about a bowl of hot porridge, served with warm fruit, seeds and lashings of maple syrup.
- Declutter - think your phone (removing unwanted Apps, sorting photos, notes etc), car, house and of course the MIND.

Happy Wednesday All
Much Love Zoë x

27/10/2025

So, there are two types of people…Energy Givers and Energy Takers.

Energy givers are usually solution-focused, filled with positivity and when you leave a conversation with them, you’re inspired and feeling invigorated. People are usually more drawn to energy givers; they can brighten the room and are very genuine.

Energy takers are the opposite, they are usually the ones to be stuck in a negative mindset and you leave conversations feeling drained and overwhelmed.

Why not try to include a few of the positive Energy Givers to perhaps help your mind feel clearer & more grounded.

Do remember that Kinesiology is a great way to reboot your body & give you that great boost that so many of us need now and again.

Happy Monday all ###

26/10/2025

Pumpkin

T H E P U M P K I N

Seeing as we’re approaching Halloween, I thought I’d pop a post up around this marvellous time of year.
Let’s take a look at the humble pumpkin 🎃 …

Beyond its delicious taste, pumpkin is nutritious and linked to many health benefits.
Below are some health benefits of a pumpkin.

🎃 Pumpkin is high in vitamins and minerals while being low in calories. It’s also a great source of beta-carotene, a carotenoid that your body converts into vitamin A.

🎃 Pumpkin contains the antioxidants alpha-carotene, beta-carotene, beta-cryptoxanthin and many others, which may protect your cells against damage by free radicals.

🎃 Pumpkin is high in vitamins A and C, which can help boost your immune system. Its supply of vitamin E, iron and folate may strengthen your immunity as well.

🎃 Pumpkin is a good source of potassium, vitamin C, fiber and antioxidants, which have been linked to heart health benefits.

🎃 Pumpkin is high in beta-carotene, which acts as a natural sunblock. It also contains vitamins C and E, as well as lutein and zeaxanthin, which can help keep your skin strong and healthy.

🎃 Pumpkin, once sliced and cut, can be easily roasted, puréed into soup or baked into pies. Its seeds are also edible and highly nutritious. Eating only a small amount of them can provide you with a substantial quantity of healthy fats, magnesium and zinc.

It’s worth mentioning that while all pumpkins are edible, some are great as food, and some are better suited for other purposes.
Carving Pumpkins, the large ones we buy in the shops to make ‘Jack o’ Lanterns’ have a woody texture and are stringier than pumpkins intended for eating. So while they're edible, you'll get a better product (and one that is softer and more moist) by opting for a smaller heirloom pumpkin instead, like the sugar pumpkin.
In Sainsbury’s, for example, they’ll be labelled up as British Cooking Pumpkins.

10/09/2025

S L E E P

For those of you who struggle with sleep at night, it’s possible your melatonin levels are not working to their full potential.
Melatonin is a hormone that regulates sleep-wake cycles, and while the body naturally produces it, certain foods contain melatonin or compounds that help boost its production. Below are some melatonin rich foods, that could actually help with your sleep cycle.
Kiwis are especially good for promoting sleep; so why not add some of these to your daily food intake, you might find they help with those restless nights!

Nuts & Seeds
* Pistachios – One of the richest natural sources of melatonin.
* Almonds
* Walnuts
* Sunflower seeds
* Flaxseeds

Fruits
* Tart cherries (especially Montmorency cherries) – Very high in melatonin.
* Grapes – Red and black varieties have more.
* Kiwis – Also promote sleep due to serotonin and antioxidants.
* Bananas – Contain melatonin and magnesium.
* Pineapples
* Oranges

Grains & Cereals
* Oats
* Barley
* Rice (especially black rice and Japonica rice)
* Corn
* Wheat

03/09/2025

4 SIGNS of an UNHEALTHY GUT….

1. Upset stomach
Think gas, bloating, constipation, diarrhoea, and heartburn; these can all be signs of an unhealthy gut.
A balanced gut will process food easily.

2. Sugars
A diet high in sugars & processed foods can decrease the amount of good bacteria in your gut. This imbalance can cause sugar spikes & increase cravings. Large amounts of refined sugars can cause inflammation in the body & inflammation is often a cause of disease.

3. Sleep
Believe it or not, an unhealthy gut may contribute to sleep disruption, such as insomnia or broken sleep & therefore can lead to chronic fatigue.
The majority of the body’s serotonin, a hormone that affects mood and sleep, is produced in the gut.

4. Skin
Various skin conditions like eczema may be related to an unhealthy gut. Inflammation in the gut caused by a poor diet or food sensitivities may cause increased “leaking” of certain proteins out into the body, which can in turn irritate the skin and cause conditions such as eczema.

I have helped lots of clients with gut imbalances and to say they are healthy and happier now is an understatement.

Do get in touch if you would like more information on how Kinesiology can help you & your digestive system

Zoe x

01/09/2025

Who doesn’t love September?

So, the summer months are behind us now (by the way I hope you all had a lovely time on hols or enjoying not ferrying your kids to and fro from school)!!!

September for me is always a time to reset, to rethink, to basically do what I should do in January!
So, this month I’ve set my own goals & I wonder, is it just me, or do others do this too?
I love Autumn & actually look forward to cosy nights in.

Happy September all ###

30/06/2025

HISTAMINE

Histamine intolerance (HIT) is a proposed condition caused by an inability to digest histamine in your diet, leading to gastrointestinal and allergy-like symptoms. Histamine is a chemical your body naturally makes. It’s also present in some foods.

What foods trigger histamine?
Some foods contain large amounts of histamine. These include foods that involve an aging or fermentation process like wine, beer and cheeses. Other foods can cause your mast cells to release histamine (histamine liberators). Both of these types of foods can cause excess amounts of histamine in your body.

Some examples include:
* Alcohol (wine, beer and champagne).
* Processed meat.
* Cheeses.
* Sauerkraut.
* Vegetables (tomatoes, eggplant and spinach).
* Tropical fruit (pineapple, bananas, papaya and citrus fruits).
* Fish (mackerel, tuna, sardines and herring) and shellfish.
* Strawberries.
* Nuts and peanuts.
* Licorice.
* Chocolate.
* Pork.
* Egg white.
* Additives (like colorants and preservatives).

One if the best ways to combat histamine levels is to Drink More Water (I know, I always tell my clients to up their water intake)…
Water does more than just quench your thirst; it acts as a natural ally in the battle against histamine-related discomfort. When your body is well-hydrated, it’s better equipped to flush out excess histamine, thwarting its accumulation and the subsequent onset of troublesome symptoms.
Imagine this: dehydration can be a trigger for increased histamine production, akin to the way seasonal allergies set off their familiar woes. But, fear not, for proper hydration acts as a shield against this histamine surge, potentially offering relief from allergy-like symptoms.
Now, here’s the science behind it. Water’s magical properties go beyond mere hydration. It has the remarkable ability to dilute irritants in your system, thus helping to maintain a balanced histamine response.
This means that by consuming enough, you help your body fine-tune its histamine reactions, ensuring they stay within reasonable bounds.
And remember when I say drink more water, I mean pure filtered water (nothing added)!

20/06/2025

With the heat set to continue in the UK, here are a few tips that might help.

KEEPING COOL AT NIGHT

1. Fan - rather obvious but definitely my number 1, if you can put up with the noise.

2. Open up your windows - just keep out those bugs please!

3. Hydrate - drink lots of pure water during the day and at night; this will keep your body temperature low - watch out for extra visits to the bathroom 😂

4. Alcohol and Caffeine - unfortunately this isn’t a 🙌🙌 to drink more, which of course most enjoy in the hot weather, but think about your consumption. Alcohol & Caffeine will dehydrate you. If you are going to drink either of these, make sure you drink plenty of water too.

5. Sun - obviously if you’re going to sit out in the sun, wear a good/high sun screen; no one wants to get burnt; this will keep you up at night and I’m sure even a fan won’t help with being sunburnt!

6. Pillow case in the freezer - yes this is actually a thing!! Pop your pillow case in a plastic bag and put in the freezer for around 40 minutes before you’re headed to bed. It feels super cool on your skin.

Can you think of any other great ideas for keeping cool at night; please let me know as I’m sure myself and others would be much appreciated- I mean it’s gonna be got for a while!

Enjoy the sunshine
Zoë ###

19/06/2025

H2O and the HEAT

As temperatures are soaring this week in the uk, it’s definitely worth keeping any eye on your water levels.
For most of us, between 2-3 litres is considered the correct amount of water to have on a daily basis but this will also depend on height and age.
The hotter the weather, the more water you’ll need. So, stay hydrated and keep an eye on the young and the elderly as they don’t always keep themselves topped up with the good stuff that is H2O.
Try to stick the plain water (filtered is preferable) and drink regularly throughout the day to stop dehydration.

Zoe x

06/06/2025

Do you suffer from TENNIS or GOLFER’S elbow?

I have seen lots of clients with these problems and the results have been amazing.

If you are stuffing with either of these issues, bear in mind joint pain is caused by inflammation in the body.
To help this, try to include anti inflammatory foods such as green leafy vegetables, blueberries, celery, beetroot, broccoli; to name a few.
Try to avoid sugar and processed foods as these will deplete you body of goodness and create inflammation.

If you would like further information on how kinesiology can help with joint pain, do get in touch.

Zoe x