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Meri Lahti Wellness

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Meri Lahti Wellness

Providing whole person centered personalised holistic health services.

16/11/2025

Winter is coming… ❄️
And your gut is one of your strongest allies this season. 🦠✨

Around 70% of your immune system lives in your gut, which means the healthier your microbiome is, the stronger and more resilient you feel — especially through the colder months.

This winter, think of your gut ecosystem like a team:

✨ Tourist bacteria (Lactobacillus + Bifidobacterium)
Your daily visitors. They don’t stay long, but while they’re passing through they help calm inflammation, support immunity, and keep unwanted microbes in check.

✨ Spore-forming probiotics (Bacillus strains)
The resilient helpers. They survive heat, stomach acid, and even antibiotics — helping stabilise and re-balance your gut environment.

✨ Saccharomyces boulardii
Your protective yeast. Not Candida — actually helps keep Candida balanced. Great for immune support, gut recovery and resilience.

✨ Prebiotics
The fuel. Fiber and plant compounds that feed your helpful microbes and support a strong gut lining + immune function.

✨ Fermented foods
Your natural daily boosts. Sauerkraut, kimchi, kefir, kombucha — all rich in beneficial bacteria and supportive acids.

When you bring these together — probiotics, prebiotics, fermented foods, and a fiber-rich diet — you create a winter routine that keeps your gut thriving and your immune system ready.

Your gut is your winter armour.
Support it ➝ and it supports you. 🧡❄️

Want personalised guidance for choosing the right combination for your body?

Send me a message — I’m here to help. 💛

09/11/2025

Dairy can be a great source of protein and nutrients for climbers, but it can also be the reason behind bloating, low energy, skin flare-ups, or feeling “off” on the wall.

Everyone’s body responds differently, and this post is about how to figure out whether dairy supports your climbing, or holds you back.

Swipe through to learn:
👉 Common signs your body might not agree with dairy
👉 How to test your response with a short elimination
👉 The best way to reintroduce dairy and check for symptoms
👉 Great alternatives that still fuel performance

If you’ve been wondering why your stomach feels weird on training days, understanding your personal tolerance can make a huge difference in digestion, recovery, and overall energy.

26/10/2025

Flying to Your Next Climbing Destination?✈

How to Support Your Body Before & During Flight from a Nutritional Therapy Perspective:

Climbers know altitude stress, but did you know flying mimics some of the same effects on your body? When you’re cruising at 10,000 meters, the cabin environment puts your cells under real pressure.

💡 What Happens to Your Body in the Air

Low Oxygen = More Oxidative Stress

Cabin pressure equals about 2,000–2,500 m altitude. Your cells work harder with less oxygen producing more free radicals.

👉 Oxidative stress happens when free radicals outnumber antioxidants. It can lead to cell damage, slower recovery, and more inflammation, the last things you want before a big climb.

Radiation Exposure
High-altitude flights mean slightly more cosmic radiation, which is another source of oxidative stress (especially on long or polar routes).

Dehydration Zone
Cabin air is drier than most deserts. You lose fluids fast through breath and skin.

Jet Lag & Digestion
Time zone changes and sitting still for hours can slow digestion and mess with your circadian rhythm.

🥦 How to Support Your Body Before & During Flight

Hydrate well:
💧 Reserve at least 250ml of water per flight hour. Add electrolytes or a pinch of sea salt for better absorption.
🚫 Skip alcohol and caffeine as they make dehydration worse.

Feed your cells:
🍊 Vitamin C, berries, greens, and colourful fruit = antioxidant protection.
🥜 Bring your own snacks on the plane

Keep your circulation moving:
🦵 Stretch, roll your ankles, get up every hour if possible.
💊 Magnesium and omega-3s can support muscle and vascular health.

Help your body recover:
🌙 After landing, eat real food, ground yourself (barefoot if you can), and get sunlight to reset your circadian rhythm.

🏔️ In short:

Flying is altitude training for your cells minus the climbing.
Prepare like you would for a big route: fuel, hydrate, recover.
Your post-flight body (and your climbing performance) will thank you.

19/10/2025

How to Calm Anxiety Using the Balloon Technique 🎈

When we start to feel anxious, panicky, or just uncomfortable, we often lose sight on what is happening on the body level. The next time you notice that uneasy feeling creeping in, try this simple check-in and reset:

🧍‍♀️ Step 1: Body Check

Pause for a moment and gently scan your body.

Notice:
-Are your shoulders hunched?
-Is your chest caved in or your posture slouched?
-Are your arms pressed tightly against your sides?
-Are your jaw, temples, tummy, or buttocks clenched?

These are all subtle signs that your body has shifted into fight, flight, or freeze
mode? This means your nervous system is on alert.

In this state:
-Breathing becomes shallow
-Muscles tense up
-Heart rate increases
-Stress hormones like adrenaline and cortisol surge through the body

This is your parasympathetic system stepping aside, making room for your stress response to prepare you for action.

🎈 Step 2: The Balloon Technique

If you feel tightness anywhere in the body, this visualisation can help creating space for deeper breaths, which will help release tension.

👉
-Imagine there’s a balloon under each armpit.
-Imagine these balloons beginning to inflate slowly, allowing your arms to gently lift away from your sides. Allow your arms come off of your sides as much as feels comfortable for you.
-Feel how this opens up your chest and gives your lungs space to expand fully.
-Take a deep breath in this more open posture, and exhale slowly, as if through a straw.
-Allow your body to let go of the tension a little bit more with each exhale. Repeat this process as often as needed.

This simple mental image can help the body shift from panic to peace, and break the anxious tension.

🌟 Why it Works
Our breath and posture directly influence our nervous system. By gently releasing tension and encouraging deeper breathing, you’re signalling to your brain:

“It’s safe. I can settle.”

The balloon technique is subtle, quick, and can be done anywhere, on the wall, on public transport, or lying in bed.

✨ Try it next time you feel anxiety rising.

Body first, breath second, mind follows.

07/09/2025

⏰🧗‍♀️ When should climbers eat around training?
This is one of the most common questions I get — and while there’s no one-size-fits-all, here are some simple guidelines:

🥗 1–2h before: balanced meal (carbs + protein + a bit of fat)
🍌 1h sessions: top up with simple carbs (fruit, rice cakes)
💪 After climbing: protein within 20–30 mins, full meal 1–2h later

Remember — everyone’s different. Experiment and notice what fuels your climbing best.

👉 Swipe through the slides for quick tips & save this for later.

27/07/2025

🧗‍♀️ I’m happy to share that I’ve completed the Climbing Therapy in Psychotherapy and Experiential Education program at the Institute for Climbing Therapy in Bad Ischl, Austria!

The past week has been intense, reflective, and full of insight — a welcomed addition to my toolbox for working with climbers both on and off the wall. 💭

Throughout the course, we explored:

• How climbing can support mental health through trust, fear work, self-esteem, body awareness & executive function

• The role of climbing in supporting those with depression, anxiety, ADHD, OCD & personality disorders

• Designing climbing activities to explore emotional and behavioural patterns

• The art of verbal interventions depending on your role — therapist, instructor, facilitator

• Practical partner & team exercises with debrief methods for therapeutic or experiential aims

Grateful to be learning, growing and connecting movement with mental health 💚

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London

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Monday	6pm - 9pm
Tuesday	6pm - 9pm
Wednesday	6pm - 9pm
Thursday	6pm - 9pm
Friday	6pm - 9pm

Website

http://www.merilahtiwellness.com/

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