Holistic Health With Sarah

27/08/2025

🔥 Tired of acid reflux or heartburn after meals?

Sometimes it’s not just what you eat, but how you combine foods.

Different food groups take varying amounts of time to digest. Fruits digest quickly, followed by carbohydrates, and then proteins and fats, which take the longest.

By strategically combining foods, you can potentially minimise acid reflux.

😊Foods That May Help

Low-Acid Fruits:
Bananas, melons (watermelon, cantaloupe, honeydew), and pears are good choices.

Vegetables:
Leafy greens (spinach, kale, lettuce), broccoli, green beans, and fennel are often well-tolerated.

Whole Grains:
Oatmeal, brown rice, and quinoa are good sources of fiber, which can aid digestion.

Lean Proteins:
Chicken breast (skin removed), fish, and egg whites are generally easier to digest than fatty meats.

Ginger:
Ginger tea or ginger chews can help soothe the stomach.

Foods with high water content:
Celery, cucumber and watermelon can help dilute stomach acid, according to Hopkins Medicine.

❌Foods to Limit or Avoid

High-Fat Foods: Fried foods, fatty meats, and creamy sauces can slow down digestion and increase the risk of reflux.

Acidic Foods: Citrus fruits, tomatoes, and spicy foods can irritate the esophagus.

Caffeinated and Carbonated Drinks: These can stimulate acid production and worsen reflux.

Alcohol: Can relax the lower esophageal sphincter, making it easier for acid to flow back up.

⭐Practical Tips:

Smaller, More Frequent Meals: Instead of large meals, try eating smaller portions more often to reduce the volume of food in your stomach.

Proper Hydration: Drink plenty of water throughout the day, especially between meals.

Avoid Eating Before Bed: Allow at least 2-3 hours between your last meal and bedtime to prevent reflux while lying down

Consider Food Combining Rules:

✅Eat fruits on an empty stomach, or with minimal other foods

✅Combine proteins with non-starchy vegetables

✅Combine starchy foods with non-starchy vegetables

Be Mindful of Portions: Even healthy foods can trigger reflux if eaten in large quantities.

Keep a Food Diary: Track what you eat and how your symptoms react to identify your personal triggers because what works for one person might not work for another.

➡Important Note: While food combining can be helpful, it's not a substitute for medical advice. If you experience frequent or severe acid reflux, consider seeing your local kinesiologist for personalised insights and recommendations.

26/08/2025

It is so important to take timeout for your own mental health and wellbeing.
Book a kinesiology appointment to bring yourself back into balance and find out exactly what your body needs.

To find out more or to book an appointment email me: sarah@hhws.co.uk

12/08/2025

✨ Did you know kinesiology supports more than just the physical body?

Kinesiology uses gentle muscle testing to uncover where your body may be out of balance and then applies non-invasive corrections to restore homeostasis (balance).

Our approach looks at the whole person, not just the symptoms, because these are often the tip of the iceberg!

In addition to the physical/structural body, we also support emotional/mental health, energetic and biochemical imbalances.

We can find out where there might be vitamin and mineral deficiencies, as well as carrying out food sensitivity testing.

Whether you’re feeling burnt out, bloated, or emotionally overwhelmed, kinesiology helps restore balance naturally.

Which area of your health would you most love support with right now?

Comment below or email me at sarah@hhws.co.uk

03/08/2025

Really interesting piece on the relationship between weight gain and the lymphatic system.

⚖️ The Truth About Weight Gain & the Lymphatic System

— Why It’s Not Just About Calories In, Calories Out

When it comes to weight gain, most people think of one thing: fat. But what if the real issue isn’t fat—but fluid, inflammation, and a blocked drainage system?

Welcome to the hidden world of the lymphatic system, where weight is not just about what you eat — it’s about how your body drains, detoxifies, and deals with inflammation.

Let’s break it down 👇

💧 1. Fluid Retention ≠ Fat Gain

Your body is made up of up to 60% water—and your lymphatic system manages a big part of that.

When lymph flow is sluggish, your tissues hold onto fluid, especially:
• In the arms and legs
• Around the belly
• Under the chin and eyes

⚠️ This is not fat. It’s fluid — and it can cause your weight to go up on the scale, your clothes to feel tighter, and your body to feel heavy or “inflamed.”

🔥 2. Inflammation Blocks Your Body’s Ability to Burn Fat

Inflammation is the body’s fire alarm — and the lymphatic system is the firefighter.
But if the lymph is congested, the fire keeps burning.

Chronic inflammation:
• Traps toxins in fat cells (especially visceral fat)
• Slows down thyroid and metabolic function
• Causes pain, fatigue, and a “swollen” feeling
• Makes it harder to lose weight even when you’re eating clean

✅ Lymph drainage clears inflammatory molecules (like cytokines) from your tissues, calming the immune response so your body can focus on repair and fat burning.

⚙️ 3. Stuck Lymph = Slow Metabolism

Your lymph system works closely with your:
• Thyroid (which regulates metabolism)
• Liver (which processes fat and hormones)
• Gut (which absorbs nutrients and regulates immunity)

If any of these organs are congested due to poor lymph flow, your body goes into survival mode:
• Slower digestion
• Sluggish detox
• Hormone imbalances (especially estrogen)
• Increased fat storage

This is not your fault. It’s not laziness or lack of willpower — it’s a systemic backup.

🧬 4. Fat Cells Can Become Toxic Dumping Grounds

Here’s something few people know:
Your body stores toxins and excess estrogen in fat cells when it can’t eliminate them properly through lymph, liver, or bowel.

This means:
• More toxins = more fat storage
• Less drainage = more inflammation = more weight

💡 That’s why supporting your lymphatic system is a smart way to naturally reduce toxic load and make weight loss easier.

🛠️ 5. How to Support Your Lymph for Sustainable Weight Balance

You don’t need extreme diets or hours of cardio. You need flow.

Here’s how to support your lymph daily:
• 💦 Hydrate: Lymph is 96% water. No flow without fluids.
• 🧼 Dry brushing: Stimulates superficial lymph vessels
• 🏃‍♀️ Gentle movement: Walking, stretching, rebounding, vibration therapy
• 💆‍♀️ Manual Lymph Drainage: Deep reset for stubborn puffiness and fluid
• 🌿 Support your liver: Herbal bitters, lemon water, castor oil packs
• 🍽️ Eat anti-inflammatory: Ditch sugar, processed foods, and seed oils

🌟 The Bottom Line

If you’ve been:
• Doing “everything right”
• Gaining weight anyway
• Battling bloating and inflammation

Then it’s time to look beyond fat — and start supporting your drainage system.

The lymphatic system is not a weight loss gimmick—it’s the foundation of your body’s internal balance.
When your lymph flows, your body knows how to heal, reset, and find its natural weight again.

24/07/2025

💚Love your liver! 💚

Why Does the Liver Play Such a BIG Role in Your Daily Life? 🌿

(This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider before making changes to your diet, exercise, or health regimen.)

When you think about your most hardworking organs, your brain or heart might come to mind first. But there’s another silent hero in your body working 24/7 — your liver. This incredible organ performs over 500 essential functions that affect your energy, mood, digestion, hormones, immunity, and even your lymphatic system. Let’s explore why your liver truly is the life manager of your internal world.

🧠 1. The Master Detoxifier

Every day you’re exposed to environmental toxins, medications, food additives, alcohol, and metabolic waste. Your liver’s job is to filter these harmful substances and break them down so they can safely exit your body via bile, urine, or sweat. Without this constant detoxification, your lymphatic system can become overloaded and stagnant.

🔄 2. Supports the Lymphatic System

The liver produces bile, which is essential for fat digestion and for binding toxins to be eliminated through the gut. But did you know your lymphatic system relies on the liver to help clear inflammatory byproducts and filter pathogens? A sluggish liver = sluggish lymph!

⚖️ 3. Regulates Hormones

From estrogen and cortisol to insulin and thyroid hormones — your liver helps metabolize and balance hormones. If the liver is congested, hormone levels can become imbalanced, leading to PMS, weight gain, fatigue, acne, and more.

🍽️ 4. Aids Digestion & Nutrient Absorption

The liver produces bile, which helps emulsify fats and aids in the absorption of fat-soluble vitamins like A, D, E, and K. These vitamins are crucial for immune function, bone health, skin repair, and brain clarity.

🛡️ 5. Immune System Ally

Up to 70% of your immune system is found in the gut — and the liver is its first line of defense. Every nutrient, toxin, or pathogen absorbed from the gut is filtered by the liver. It identifies invaders and activates immune responses before they enter systemic circulation.

🔋 6. Your Energy Generator

The liver helps regulate blood sugar and stores glycogen (your backup energy supply). It also plays a role in breaking down proteins and producing ATP, the energy currency of your cells. If your liver is sluggish, fatigue is often one of the first symptoms to appear.

💊 7. Processes Medication & Alcohol

The liver breaks down medications, caffeine, and alcohol into usable or excretable forms. Overuse of medication or alcohol can impair liver function and create long-term damage. Supporting your liver improves tolerance and recovery.

💚 How Can You Support Your Liver?
• Drink plenty of clean water
• Eat bitter greens like dandelion and arugula
• Support bile flow with lemon water or apple cider vinegar
• Use castor oil packs or manual lymphatic drainage therapy
• Avoid excessive alcohol, sugar, and processed fats
• Take breaks from medications when safe and guided by a doctor
• Practice deep breathing and movement to stimulate lymph and liver synergy

🌀 Final Thoughts

Your liver isn’t just a detox organ — it’s a life-giving, multitasking powerhouse. When supported, it boosts your vitality, clears your skin, sharpens your mind, balances your hormones, and keeps your lymphatic system flowing freely. When neglected, you feel the consequences in every corner of your body.

So love your liver… because it’s loving you every moment, without asking for applause.

©️

10/07/2025

Always feeling tired, sluggish, bloated?

Unlock your peak performance with kinesiology 🎾🎾🎾

Email me: sarah@hhws.co.uk to book an appointment or happy to provide a free 15 minute phone consultation to see if kinesiology can help you 💚

Using Kinesiology to unlock peak performance

When we talk about elite athletic performance, few names resonate like Novak Djokovic. But behind his record-breaking career lies a fascinating story of self-discovery and holistic health…one that includes the powerful role of kinesiology.

Kinesiology, played a crucial part in Djokovic's transformation both on and off the court.

Struggling with health issues early in his career, Djokovic turned to applied kinesiology and muscle testing to uncover hidden food intolerances, muscular imbalances, and energy blockages.

Through kinesiology sessions and adopting recommended lifestyle changes, he was able to fine-tune his body’s mechanics, improve his recovery, and achieve mental clarity.

Djokovic identified these key benefits of Kinesiology:

✅ Identifying Food Sensitivities: Using muscle testing, Djokovic discovered a gluten intolerance that had been affecting his energy levels and endurance. Eliminating gluten dramatically improved his stamina and focus.

✅ Balancing the Body's Energy: Kinesiology helped him rebalance his nervous system and optimise muscle coordination, essential for fast reactions and injury prevention in tennis.

✅ Holistic Health Awareness: Beyond physical fitness, kinesiology opened Djokovic to a broader understanding of emotional and mental well-being, helping him cultivate mindfulness and resilience under pressure.

✅ Enhanced Recovery & Performance: By addressing imbalances in his muscle coordination, Djokovic improved his movement efficiency, reducing fatigue and enhancing his speed on the court.

Djokovic’s story is a testament to the power of looking beyond conventional modalities.

Kinesiology, when combined with nutrition, mindfulness, and physical conditioning, can unlock untapped potential in both athletes and anyone seeking optimal health.

It really is a game changer!

To find a kinesiologist near you, visit our website: www.kinesiologyassociation.org

04/07/2025

Kinesiology has a quick and simple technique to stimulate your vegas nerve as part of your session.
Email me at sarah@hhws.co.uk to book an appointment.

🌬️✨ Meet Your Vagus Nerve: The Wanderer That Talks to Your Lymph!

Did you know there’s a superhighway of communication between your gut, your brain, and your immune system? It’s called the vagus nerve — and this magical nerve does way more than most people realise.

The vagus nerve (Latin for “wandering”) is the longest cranial nerve in your body. It starts at your brainstem and wanders all the way down to your chest and abdomen. Along the way, it stops to chat with your heart, lungs, liver, spleen, kidneys, digestive organs… and yes, your lymphatic system!

🧠 What Makes the Vagus Nerve So Special?

This powerful nerve is the main highway of the parasympathetic nervous system — the “rest and digest” part of your nervous system. When your vagus nerve is happy, it promotes calmness, slows your heart rate, helps you digest food, and reduces inflammation.

But when it’s underactive or overwhelmed, your body gets stuck in fight or flight mode. That’s bad news for healing, detoxing, and lymphatic flow. 😮‍💨

💧 So, How Does the Vagus Nerve Help the Lymphatic System?

Great question! Here’s where it gets juicy:

1️⃣ It Regulates Lymphatic Flow Through Movement and Rhythm

The vagus nerve influences the smooth muscle tone of your intestines (peristalsis). These gentle contractions actually help to pump lymph, especially through the gut-associated lymphoid tissue (GALT), one of the biggest immune hubs in your body.

➡️ When the vagus nerve is stimulated, it keeps this rhythm going — supporting lymphatic drainage through the abdomen.

2️⃣ It Reduces Systemic Inflammation

The vagus nerve activates something called the cholinergic anti-inflammatory pathway. This directly reduces the production of pro-inflammatory cytokines — a massive help for anyone with autoimmune disease, chronic inflammation, or sluggish lymph.

➡️ Less inflammation = less lymphatic congestion.

3️⃣ It Enhances Immune Surveillance

A well-toned vagus nerve improves communication between the brain and immune system. This helps the lymphatic system filter invaders more efficiently and coordinate better with the spleen, thymus, and lymph nodes.

➡️ This means quicker detection and clearance of toxins and pathogens.

4️⃣ It Works With the Glymphatic System While You Sleep 🧼🧠

Yep, your brain has its own lymph system — called the glymphatic system. The vagus nerve supports deeper sleep, during which cerebrospinal fluid washes over your brain to clear waste. This reduces the burden on your body’s detox and immune systems.

➡️ Vagus + Glymphatics = Dream detox duo!

🌀 How to Stimulate Your Vagus Nerve (And Support Your Lymph)

The best part? You don’t need expensive tools to activate this healing connection. Try these daily habits:

🌬️ Deep belly breathing
🎶 Humming, chanting, or singing
💧 Gargling water for 30 seconds
🧊 Splashing cold water on your face
🧘‍♀️ Meditation or prayer
🌿 Manual Lymphatic Drainage Therapy
💚 Castor oil packs (calm + drainage = yes please!)
🐾 Lying down with a pup (bonus points for your 5 dachshunds!)

🧠💧 In Summary

The vagus nerve is the calm conductor of your inner healing orchestra. When it’s functioning well, it works hand-in-hand with the lymphatic system to reduce inflammation, support detoxification, enhance immunity, and promote true rest.

So if you’re working on healing your lymphatic system, don’t forget the nerve that’s quietly running the show behind the scenes.

📚 Research & Resources
• Tracey, K. J. (2002). The inflammatory reflex. Nature, 420(6917), 853–859. https://doi.org/10.1038/nature01321
• Breit, S., Kupferberg, A., Rogler, G., & Hasler, G. (2018). Vagus nerve as modulator of the brain–gut axis in psychiatric and inflammatory disorders. Frontiers in Psychiatry, 9, 44. https://doi.org/10.3389/fpsyt.2018.00044
• Meneses, G., Bautista, M., Florentino, A., et al. (2016). Electric stimulation of the vagus nerve reduced the mortality and serum TNF in a murine sepsis model. Brain, Behavior, and Immunity, 47, 191–195. https://doi.org/10.1016/j.bbi.2015.03.012
• Jessen, N. A., et al. (2015). The glymphatic system: A beginner’s guide. Neurochemical Research, 40, 2583–2599. https://doi.org/10.1007/s11064-015-1581-6

©️

23/06/2025

I have had a fantastic weekend at the Kinesiology Association, listening to some amazing therapists that bring other practices in to their clinic.
The most interesting for me were the Emmett technique, breath work and sound healing.
The question is which one do I look at training in first?!! 🙂

20/06/2025

Primary and Primitive Reflexes

I am a kinesiologist but also trained in integrating retained primitive reflexes. These are extremely beneficial for children and adults.
I have seen quite a few neurodiverse children that have particularly benefited from this.
It is non invasive and will include some simple exercises.

What are they?
Primary or primitive reflexes are developed in the womb and just after birth, to give us coping mechanisms and appropriate response to stimuli. Due to some form of stress during pregnancy, birth or early infancy, we retain some primitive reflexes, which have an adverse impact on our ability to learn and interact with the world around us.

If the primitive reflexes are retained, the neural structures of the brain, along with the adult reflexes, cannot develop properly. Our normal development of motor and processing skills and integration of the left and right sides of the brain, are affected. The person is stuck with seemingly immature responses to their environment.

The list shows some of the signs of a retained primitive reflex.
There are more than this!
Do you think you may have a retained primitive reflex?

I work in the Uppingham and Oakham area and can offer appointments after school / work and at the weekends.
Email me at: sarah@hhws.co.uk to book an appointment or for more information.

11/06/2025

Look out for the strawberry moon tonight!💗

🌕 Strawberry Moon Lights Up the Sky Tonight! 🍓👇🏻
📅 Date: June 11, 2025

Tonight, the sky will be graced by the sixth full Moon of the year — the enchanting Strawberry Moon. This name dates back to Native American traditions, marking the start of the short but sweet strawberry harvesting season in June.

✨ What Makes It Special?
Though it won’t actually turn pink, the Strawberry Moon often appears with a soft golden or reddish hue when it’s low on the horizon — caused by the Earth’s atmosphere scattering shorter wavelengths of light. It’s a perfect moment for reflection, awe, and a little moon magic.

🔭 When and How to Watch:
The best time to view it is during moonrise, just after sunset. Find a clear eastern horizon, and if the weather allows, you’ll witness the Moon glowing larger and more vibrant than usual.

📸 Photography Tip:
Capture the moment! The Strawberry Moon rising above natural landscapes or city skylines makes for stunning photos. Use a tripod and a zoom lens if possible.

➡️ This full Moon is more than just a celestial event — it’s an invitation to pause, look up, and connect with the rhythm of nature. 🩷

06/06/2025

These cookies look yummy 😋
Definitely going to have to make these!

Happy ! 🍪 Try these easy banana oat cookies - gluten-free & naturally sweet.

Ingredients:
🍌 2 medium bananas
🥜 ½ cup almond butter
🌱 1½ tbsp ground flax
🌾 1½ cups gluten-free oats
🍇 3 tbsp raisins
🧂 ¼ tsp salt
🌿 ½ tsp cinnamon
⚡ ½ tsp baking soda

Method:
- Mash bananas, mix in almond butter & flax
- Stir in oats, raisins, spices & baking soda
- Scoop, flatten, and bake at 180°C for 20 mins
- Cool completely - then enjoy!

05/06/2025

My next available appointment at Life Rituals is Wednesday 25th June.
If you would like to book an appointment or would like to know more, email me at: sarah@liferituals.co.uk or text / leave a message on 07561 548019

💪 Ever wondered how your body communicates imbalances through muscle response testing?

Kinesiology uses muscle response testing as a way to get biofeedback from the body. This helps identify areas of imbalance and guides us to the relevant corrections the body needs to return to balance (homeostasis).

One, two or all of the following areas could be at the root cause of a symptom:

⭐A physical/structural imbalance or misalignment
⭐An emotional stress the body is holding onto
⭐A biochemical imbalance in the form of vitamin/mineral deficiencies or a food sensitivity
⭐An electrical / energetic imbalance

Does it hurt? NO!
Is it invasive? NO!
Do we diagnose? NO!
Do we treat the symptoms? NO!
Do we treat the root cause of the imbalance? ASBOLUTELY!
Does this work on children? YES!

Watch this 2 minute video to see how it works in practice: https://www.youtube.com/watch?v=arwFARFNU4s&t=12s

And if you have any more questions for us, contact sarah@liferituals.co.uk our kinesiologist.