Swell Health, Kosti (2025)

02/01/2023

〰️ Last year I had the wonderful opportunity to work with Vicky for the 6 months leading up to her second London marathon.

🤩 Now it’s no secret that sports nutrition is a particular passion for me! And of course the London marathon is nothing short of iconic. So it was a real privilege to help Vicky with her nutrition prep as she went after the goal of shaving an hour (!!) off her previous marathon time.

🔎 You can read more detail about the work we did together on the ‘Testimonials’ tab at swellhealth.co.uk (shameless website plug - link in bio! 😬).

🙌🏻 Turns out all Vicky’s training and commitment set her up for a killer race. I was so stoked to be an embarrassingly loud cheerleader for her on race day and witness her face as she did indeed cross the finish line AN HOUR faster than last time. 🥳

💪🏻 For anyone training for 2023’s London marathon, or if you have any other physical or sporty challenge in mind this year, do drop me a line if you’d like some nutrition support!

It would be my pleasure. 🥰

04/08/2021

〰️ In review: Exhale coffee
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✨ I came across Exhale coffee earlier this year and have really enjoyed a) drinking it and b) watching their brand grow.
✨ Set up by Alex and Kirsty, Exhale is a little different.
👉🏻 Swipe for reasons to like Exhale and scroll below for details on why their coffee is one to watch (and try...!).
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✨ What makes Exhale coffee different?
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👏🏻 They report being 'the UK's first scientifically verified healthy coffee'.
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👩🏼‍🔬 Exhale coffee beans are subjected to 9 different lab tests to ensure the good stuff in coffee is locked in (e.g. polyphenols like chlorogenic acid which make coffee so rich in antioxidants) and the sketchy stuff is removed (e.g. mycotoxins, pesticides, toxins & heavy metals).
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🧪 They ran a comparison study in a lab to pitch Exhale coffee against veggies in the antioxidant department.
🔬They found that: 1 cup of exhale coffee has the same antioxidant power as 12 punnets of blueberries, 55 oranges or 1.2kg of kale! WHAT. Madness!
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😬 I have a lot of time for the statement below this on their website which says: fruit and veg have a ton of other benefits so don’t go dropping them from your shopping list!
Too right.
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🤓 You can geek out and read the full 'Exhale Coffee vs. Veggies' lab report on their website. It's pretty cool.
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✨ Verdict: Taste ✔️ Whole Ethos ✔️ Small Biz ✔️
☕️ Give it a try: order a 30g sample bag for £1.49 with free postage.
☕️ exhalecoffee.com

27/04/2021

Any other routine-loving creatures out there? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I've always had this clash between snuggling into a daily routine...but properly needing regular sparks of spontaneity. It's a funny ol' thing navigating that balance between control and surrender. Especially now as the parameters of our daily lives continue to change seemingly on the daily!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It's been interesting to note where the little pockets of peace sit within my day, the things that ground me when life feels like the inside of a washing machine, albeit a glorious washing machine. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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For me, it's little things like the habit of making a 'posh' cafetiere coffee at school in the AM (who says school coffee can't be fancy!). Or performing familiar and favourite movements at the gym having missed them for so long! Hello hang clean, my old friend. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Where or how are you finding peace in this sea of changing things? What's grounding you? ⠀⠀⠀⠀⠀⠀⠀⠀⠀

10/04/2021

〰️ Take a walk to chill out...is it all in the eyes?
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👀 Our eyes help to set the level of alertness (or sleepiness) of our nervous system.
🧠 Our visual pattern is closely linked to how we think and feel because our eyes are actually two bits of brain (they’re genuinely formed from bits of the forebrain in the early stages of foetal development)!
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〰️ Too much time in tunnel vision?
🔎 Laptops, TVs, phones...modern daily life has us focusing for a long time on a small space in close proximity to ourselves.
❗️All this time in tunnel vision (foveal vision) is linked to the activation of our sympathetic nervous system (SNS).
🥊 The SNS is the part of the nervous system that kicks in automatically when we need a fight, flight or freeze response.
🏃🏽‍♀️Imagine running to catch a bus...your heart’s racing, breath’s pumping, and your field of vision is narrowing to focus on the goal.
🤯 That’s the SNS dominating.
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〰️ Too Much of a Good Thing
🥊 High alert is meant to be an occasional thing to help us deal with threats (or dodgy bus timetables).
🤯 But daily life is hectic, plus pandemic, WFH screen-time means we’re naturally spending more time in this tunnel vision, high alert state than we’re really designed for.
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〰️ Time to Chill
✨ If the SNS is all about ramping up, the parasympathetic NS (PNS) is the chilled out antidote.
💆🏼‍♀️ The PNS dominates when we’re resting, digesting, kicking back.
🌅 Under parasympathetic control, our field of vision is like a wide lens panorama.
👁 How often are you in ‘gaze at the horizon’ mode instead of ‘tunnel vision’ mode?
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〰️ Prioritise the Panorama
🧘🏾‍♀️ Activating the PNS helps to bring us out of that SNS high alert state.
✨ How we 'see' and how we breathe are two ways we can engage the PNS.
👉🏻 Swipe for strategies...!

24/03/2021

〰️ I think eating out was the hardest thing for me to get my head around when I was first diagnosed with coeliac disease.
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🥴 Mostly it was a trust issue: how could I trust that kitchens I couldn't see into were going to keep me safe from being GLUTENED?
🆘 It felt out of my control and early on led to some pretty panicky moments pre-socialising.
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💡 ‘I have coeliac disease so I'm strictly gluten free' is a useful opening gambit when ordering at a restaurant.
🔎 Sometimes it'll be a case of explaining a) what coeliac disease is, and b) what level of 'strictness' you mean, but other times the server will know exactly what you're talking about!
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🎉 So as we're skipping towards the reopening of pubs and outdoor eateries, it feels like a good time to share some of the strategies that can help with feeling much more comfortable about eating from kitchens that aren't our own...
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👉🏻👉🏻 SWIPE 👉🏻👉🏻
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🧍‍♀️🧍🏽🧍🏾‍♂️For those with coeliac pals, encouraging your GF friend to ask the necessary questions if they're reluctant/lazy with it and being patient when they do so can be a real help too!

17/03/2021

〰️ The countdown to spring swims is ON! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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With the reopening of outdoor pools on the horizon, getting that blue fix is finally within reach...⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🏊🏻‍♀️✨⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🏄🏼‍♀️ Really missing time in the sea at the moment but with volunteering opportunities starting up again, and Level 1 Surf Therapy for Trauma Recovery training in May to look forward to, it won’t be long til this city dweller turns salty sea-dog once again. 😉⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🌊🌊🌊

15/03/2021

〰️ At the beginning of the year, in the depths of Lockdown 3, I was getting increasing numbers of my tutor group at school coming to me with issues around poor sleep, low mood, headaches, difficulty focussing on their online learning...⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🆘 ... all to be expected given the circumstances (!!) but it really got me thinking about using my nutrition work to support their health and wellbeing whilst they were all still stuck at home.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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〰️ So with this challenge, the idea was to take a positive, additive approach to building in nutrition and lifestyle wins that were accessible to all students, regardless of their circumstances:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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💧 Happy Hydration: drink at least 4 glasses of water every day (bonus for having 1 as soon as you wake up!).⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍳 Breakfast is King: aim for brekkie before online lessons.⠀⠀⠀⠀⠀⠀⠀⠀⠀
🌈 Eat the Rainbow: at least 1 fruit and 1 veggie every day.⠀⠀⠀⠀⠀⠀⠀⠀⠀
💪🏻 Protein Power: a source of protein with at least one meal every day (bonus if included at breakfast!).⠀⠀⠀⠀⠀⠀⠀⠀⠀
😴 Sleep Time > Screen Time: turn off all screens at least 30 mins before sleep.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Move Your Body: any way you like, even better if outside!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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📚 In lesson we discussed the theory behind each focus so that the students understood, in simple terms...⠀⠀⠀⠀⠀⠀⠀⠀⠀
- the importance of drinking water throughout the day to support their focus⠀⠀⠀⠀⠀⠀⠀⠀⠀
- the role breakfast and protein can play in regulating blood sugar levels to support focus⠀⠀⠀⠀⠀⠀⠀⠀⠀
- the importance of a fruit and veg rainbow in supporting the functioning of the immune system⠀⠀⠀⠀⠀⠀⠀⠀⠀
- the impact of screen time too close to bed time on sleep quality and fatigue the following day⠀⠀⠀⠀⠀⠀⠀⠀⠀
- the mood-boosting power of daily physical activity!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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✨ For those students that engaged in one, some, or all of these we heard reports of better sleep, fewer migraines, more energy, sharper focus AND creativity in the kitchen!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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22/02/2021

〰️ Today's going to be a big day by all accounts. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🎯 Small steps. We got this.

16/02/2021

〰️ Calm in the chaos: the importance of keeping blood glucose levels steady in migraine management...
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🧠 A Hungry Brain?
▫️The brain's a seriously greedy bit of hardware.
▫️It LOVES a continuous supply of glucose from the blood in order to keep doing all the important stuff we ask of it.
▫️If glucose levels take a dive, the brain is one of the first organs to be affected (remember that ‘missed meal’ feeling!).
▫️In fact, we know that low blood glucose levels (hypoglycaemia) can be a migraine trigger in around 40% of sufferers.
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😬 Smart Snacking for Migraines...
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🆘 Simple Sugar Snacking
🍪 Snacks rich in simple carbohydrates (think sugary snacks, biscuits, baked goods etc.) quickly break down into glucose in the blood and stimulate a spike in the release of insulin.
💪🏻 Insulin works hard to remove glucose from the blood but when there's lots of glucose around, insulin can be a little too good at its job - it may end up removing too much glucose!
👎🏻 This is called 'reactive hypoglycaemia' and can end up leaving you in a slightly hypoglycaemic state and at risk of triggering migraine.
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🙏🏻 Steady Sugar Snacking
➕ Pairing a carbohydrate with a protein gives a more sustained release of glucose into the blood.
➕ This means a more gradual rise in insulin and so reduced likelihood of that pesky reactive hypoglycaemia.
➕ SWIPE 👉🏻 Consider the snack pairings here as a string to the bow in helping manage migraine risk...
💃🏼 (Feel free to mix and match!)

🤤 ... and trust me on the sweet potato + peanut butter thing...😉

01/02/2021

〰️ You've read the ingredients list...all looks GREAT...and then BAM, you see: 'may contain traces of gluten'. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🤷🏼‍♀️ Maybe you think, 'do I risk it? MAY contain...but also...may not? It's a packet of peanuts, how would gluten even get into peanuts in the first place? I'm sure it'll be fine...'⠀⠀⠀⠀⠀⠀⠀⠀⠀
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⛔️ For coeliacs, I'm afraid the 'may contain traces of' is not worth the risk. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
🚫 Often it means the product has been at risk of cross-contamination due to manufacturing processes...⠀⠀⠀⠀⠀⠀⠀⠀⠀
🆘 And/or the product doesn't comply with 'gluten free' labelling law and the rigorous methods required to earn the right to put 'gluten free' on a product label. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🥇We're lucky in the UK that the use of the term 'gluten free' is governed by law (as of 2012).⠀⠀⠀⠀⠀⠀⠀⠀⠀
🎖Products can't use the label without having shown the authorities that they've paid due diligence to ensuring their product contains less that 20 parts per million (ppm) of gluten.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🎉 GLUTEN FREE = 20 ppm or less. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
👍🏻 This is the level of gluten shown by research studies to be non-toxic to coeliacs. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🥴 If there's a particular product you're unsure about, it's worth contacting the manufacturer to check their processes. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
☎️ coeliac.org.uk also have a helpline you can call to ask questions about certain products - their research is ongoing in this area! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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‼️ Bottom line: don't take the risk with 'may contain traces of gluten/wheat' labels! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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😊 There's ALWAYS a better alternative, I promise.

22/01/2021

〰️ After a day at the screen, my eyes are TIRED. Dry, and tired.
💻 ‘Screen hygiene’ is definitely a thing!
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🔎 We recently had a meeting at school which focused on ‘screen hygiene’, basically how to keep our eyes happy with the sudden up-tick in screen time as a result of teaching online lessons.
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💡 The practical tips shared have made a real difference to me this week.
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🤷🏼‍♀️ What’s the problem?
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👀 The time we spend staring at screens reduces blink rate by 50% or more.
👎🏻 The screen glare actually overrides the natural blink reflex.
🥺 Blink rate keeps the eye coated in moisture.
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🔎 Why is blinking so important?
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🔹 The moisture on your eye is made up of an ‘oily’ part and a ‘watery’ part.
🔹 The ‘oily’ part sits on the outside by the eyelids.
🔹 The function of the oily part is to keep the watery part from evaporating off the eye.
🔹 Every time you blink, a little bit of oil comes away from the eyelid and mixes with the watery part.
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🆘 No blink = no oily part = eyes dry out!
🆘 Dry eyes fatigues the eye muscles, interrupts vision and feels mighty uncomfortable!
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👉🏻 Swipe for suggested ‘screen hygiene’ strategies...
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🎉 Here’s to lubricated, happy eyes!

16/01/2021

〰️ If you don't suffer migraines yourself, chances are you know someone who does.
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🧠 Migraine is influenced by genetic and environmental factors - often, sufferers are already aware of their personal triggers.
🥝 From a nutrition perspective, there’s some promising data starting to come out about dietary interventions for helping to manage migraine.
🥬 Folate in particular is getting some of the spotlight!
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💡 Migraine onset has been linked to the activation of the trigeminovascular system.
🤪 When the trigeminal nerves (which sit by your temple and spread across your cheek) become over-excited, they release a chemical which widens the blood vessels in the brain.
😌 Keeping the trigeminal nerves chilled out is important.

👻 Homocysteine, an amino acid in the blood, doesn’t help this situation!
👎🏻 Its presence can get the trigeminal nerves all excited and lead to that blood vessel dilation in the brain that’s linked to migraine.
👻 Homocysteine levels rise when the body struggles to convert homocysteine (H) into another amino acid called methionine (M).
🥬 The conversion of H into M relies on the presence of folate (vitamin B9).
♻️ So low folate levels may be linked to a bit too much homocysteine hanging around and causing havoc.
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👊🏻 Boost your folate to kick homocysteine...
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💧 Folate is a water-soluble vitamin - it struggles to be stored in the body.
👍🏻 If you’re a migraine sufferer, consider boosting your intake of natural folate sources daily.
🎉 ENTER: green leafy veg (and other friends), which contain the natural active form of folate, ready to go.
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SWIPE for sources...👉🏻
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🙏🏻 Food first: Aim for folate from food in the first instance rather than jumping into folic acid supplements without consulting a practitioner.
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(Gazerani, 2020)

01/01/2021

〰️ If 2021 could be a vehicle...✨⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🛣 He's freedom on the open road. Freedom to roam!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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⛺️ He's back-to-basics. Pack what you need, use what you have. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🏔 He's adventure. Static close-to-home...or buckling up to explore. We know there’s value in both! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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💃🏼 He's a party. How many friends can we fit in the back of a van?!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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😍 He's joyous. Look at his little red butt! Pure joy.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🎉 Here's to a shiny 2021 full of roaming adventures with jolly friends. And parties. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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〰️ All in swell health, of course. ✨

28/12/2020

〰️ When I was diagnosed with coeliac disease a couple of years ago, I immediately did two things:
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1. Stormed into Waterstones and bought a book called 'Gluten is My Bitch'. (GF-friends - 10/10 would recommend) 👍🏻
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2. Totally and ruthlessly de-glutened my kitchen.
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🚫 Yep, it was a swift goodbye to wheat, rye, barley and any ingredients or products derived from them.
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❌ De-glutening the kitchen was simple enough...until it came to sharing said kitchen with my then still 'team gluten' boyfriend.
🥴 We became terribly anxious about 'cross-contact', aware that even just a miniscule crumb of gluten is enough to kickstart the autoimmune response that makes coeliacs so sick.
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🔎 What is 'cross-contact'?
🔸 It's when a gluten-free food or food product is exposed to a gluten-containing ingredient or food.
🔸 Cross-contact of any kind makes a food unsafe for coeliacs.
🔸 Because gluten is a protein, it can't be 'killed off' with heat or disinfectant.
🔸 This means ensuring zero-contact with gluten, even the TINIEST amount, is super important.
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✅ The post here sets out a summary of some of the key lessons we quickly learnt on how to make the kitchen a coeliac-safe zone...A little organisation is worth it, I promise.
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🔅 Further info at coeliac.org.uk!

15/12/2020

〰️ ‘...But I’ll tell you what hermits realise. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you go off into a far, far forest and get very quiet,⠀⠀⠀⠀⠀⠀⠀⠀⠀
you’ll come to understand that you’re connected with everything...’⠀⠀⠀⠀⠀⠀⠀⠀⠀
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- Alan Watts. 🌱⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🔸 The importance of finding quiet has really hit home for me this year. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔹 Hectic job, hyperconnected everything, seeking mental and physical quiet to reconnect is something people often crave but regularly forget they need!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🌱 Sometimes I find quiet on my cycle to school, sometimes on the yoga mat, sometimes in the sea, sometimes throwing a barbell around, sometimes scrolling social media, sometimes just chatting with friends...⠀⠀⠀⠀⠀⠀⠀⠀⠀
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✨ Whatever flicks the switch to favour restoration and reconnection 👌🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
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〰️ Where do you find YOUR quiet? 🙃🙏🏻

11/12/2020

〰️ In Review: Huel.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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✨ Now, whilst I am ALWAYS going to champion 'whole food' over powdered food, I have just started working with someone for whom missing meals can be a trigger for debilitating migraine. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
☝🏻 In such cases, having a nutritionally solid, immediately available option to fall back on when time is crunched and the fear is real can be a lifeline. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🙌🏻 This is where Huel might step in...⠀⠀⠀⠀⠀⠀⠀⠀⠀
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📍Founded back in 2015, Huel's mission is: 'to make nutritionally complete, convenient, affordable food, with minimal impact on animals and the environment.’👍🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🤷🏼‍♀️ So what is Huel?⠀⠀⠀⠀⠀⠀⠀⠀⠀
(Human + Fuel)⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔹Huel is a nutritionally complete powdered food.⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔹It's high in protein and fibre, low in sugar and salt, rich in phytonutrients, and contains a balanced macronutrient profile, PLUS all 26 essential vitamins and minerals.⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔹Huel's available as a range of four products: Powder, Hot & Savoury pouches, Ready-to-Drink bottles and Bars.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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👌🏻 Other cool things about Huel?⠀⠀⠀⠀⠀⠀⠀⠀⠀
💰 It works out affordably - starting at just £1.10 for what is effectively a 400-calorie emergency meal. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
It contains no lactose or any animal products, no soy, and no GMO.⠀⠀⠀⠀⠀⠀⠀⠀⠀
💡It's so versatile! I’ve found it best to mix Huel powder with berries or a banana to improve the taste. Coffee is said to work well with Huel powder too. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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😆 But possibly the thing I like the most...⠀⠀⠀⠀⠀⠀⠀⠀⠀
Huel's culture is driven by the value, 'Don't be a dick'. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🧐 So where can you find Huel?⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔸Easy to order through their website (uk.huel.com)⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔸You can actually pick up the Ready-to-Drink bottles in Sainsbury's and in some petrol stations.

09/12/2020

〰️ Mid-week memo to practise patience and gratitude for the lessons! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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➰ Lots going on for all of us as we spin through the last few weeks of this crazy year. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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✨ Sending you vibes today!

29/11/2020

〰️ No two ways about it, acne really sucks. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
👎🏻 At the very least, it's painful and does nothing for your self- confidence. Acne’s a multi-factorial condition, but nutrition might be a key puzzle piece.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔎 Researchers are increasingly referencing the link between the gut, the brain and the skin (the 'gut-brain-skin axis') as a contributing factor to acne. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
📌 It’s not a new conversation though, the relationship between the gut and skin health dates way back to c. 1930s!⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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☹️ Does your acne get worse when you’re feeling low, stressed out, upset? The gut-brain-skin axis might help to explain why.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🧠 Brain → Gut? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
We know that in order to have a ‘healthy’ gut, your personal balance of 'good' and 'less good' gut bugs must be living peacefully together. However, the delicate harmony can actually be damaged by emotional stress. Yup, your emotional state is that powerful. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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👀 Brain → Gut → Skin?⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Emotional stress has been thought to aggravate acne by changing the balance of gut bugs, disturbing the lining of the gut and impacting the immune system. This all has a knock-on effect to skin health, driving changes that increase skin inflammation.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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👋🏻 Bottom line: look after your gut to look after your skin!⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻 If you do just 1 thing this week...⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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✨ Prioritise soluble fibres.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🤷🏼‍♀️ Why? The ‘good’ gut bugs LOVE some soluble fibre. They ferment it into a short chain fatty acids, like butyrate, which helps keep a harmonious bug balance and healthy gut lining. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🥦 How? Get a varied mix of veggies (esp. leeks, garlic, onion) every day. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🌈 Bonus points for a mix of veggie colours too!⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
(Lee et al., 2019) (Bowe et al., 2014)

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