Barbara Hanachova

What’s Wrong With Mouth Breathing?

admin — Sat, 06 Sep 2025 15:58:17 +0000

'He just always breathes through his mouth'...

If you’re a parent who’s noticed your child always has their mouth open, snores at night, or wakes up tired and cranky, you might have been told, “Don’t worry, it’s probably just enlarged tonsils.” Maybe your child has eczema or allergies. Maybe they’ve been diagnosed with ADHD. Or perhaps you’re just watching their health and development with a growing sense that something’s not quite right.

But what if the common thread linking these issues wasn’t just coincidence?

What if mouth breathing isn’t just a symptom, but a root cause – one that’s been hiding in plain sight?

Why Mouth Breathing Matters So Much

Breathing is foundational to health. And yet, how we breathe is rarely discussed. While we’re designed to breathe through the nose – which filters, warms, and humidifies air while producing nitric oxide (a powerful molecule that supports immunity and oxygen uptake), many children default to breathing through the mouth.

The problem is, mouth breathing bypasses these essential steps. Instead of receiving clean, conditioned air, the body takes in dry, unfiltered air that can irritate the throat and lungs, reduce oxygen saturation, and overstimulate the nervous system. Over time, this impacts sleep quality, immune function, and even facial and dental development.

Change of the Shape of the Face - Really?

Yes, really. In his book Breath: The New Science of a Lost Art, James Nestor outlines how chronic mouth breathing contributes to narrowing of the dental arch, recessed jaws, crowded teeth, and even changes in posture. Children who mouth breathe often develop:

Long, narrow faces
Dark circles under the eyes
Open mouths at rest
Poor sleep and irritability

What’s alarming is that these changes can begin as early as in infancy – especially if unresolved tongue ties or birth trauma have restricted the tongue’s natural function.

Enlarged Tonsils Cause Mouth Breathing - Or Are They?

This is a common assumption. But it is actually a myth. Studies and clinical experience suggest that mouth breathing often causes enlarged tonsils and adenoids, not the other way around.

Chronic mouth breathing leads to:

Dry air hitting lymphatic tissues
Increased exposure to allergens and pathogens
Ongoing low-grade inflammation

In response, the tonsils and adenoids enlarge, attempting to defend the body. While removing them can reduce obstruction temporarily, it does not retrain breathing patterns or solve the root cause. Children often default back to mouth breathing and the cycle continues.

The Ripple Effects

Let’s take a closer look at how mouth breathing plays a role in various chronic conditions:

1. Eczema & Allergies

Mouth breathing dries out the skin, reduces nitric oxide production, and leads to overactivation of the immune system. It alters oral and nasal microbiomes and increases susceptibility to airborne allergens.

Children who mouth breathe often have poor lymphatic drainage and chronic inflammation. All of that contributing to persistent eczema and allergy symptoms.

2. ADHD & Behavioural Issues

Sleep-disordered breathing caused by mouth breathing results in fragmented sleep, low oxygenation, and stress on the developing brain. This can lead to:

Hyperactivity
Poor focus
Emotional dysregulation
Meltdowns or anxiety

It’s no coincidence that many children diagnosed with ADHD also have sleep issues and are chronic mouth breathers.

3. Poor Sleep & Snoring

When nasal breathing is compromised, children are more likely to snore or experience sleep apnoea. This results in non-restorative sleep, daytime fatigue, poor immune resilience, and even bedwetting.

4. Recurrent Infections

Mouth breathing reduces the body’s ability to filter bacteria and viruses, resulting in frequent:

Colds
Sinus infections
Ear infections
Sore throats

The immune system becomes overburdened, which can contribute to chronic inflammation and autoimmunity.

Early Clues You Might Be Missing

Mouth breathing often begins in infancy or early toddlerhood and may be missed because it seems so subtle and even cute. Look out for these red flags:

In Babies:

Clicking or noisy feeding
Shallow latch, fussiness at the breast
Snoring or mouth open during sleep
Poor weight gain or reflux

In Toddlers & Children:

Always open-mouthed or drooling
Snoring or waking unrefreshed
Speech delays
Narrow palate or crowded teeth
Eczema, behavioural concerns, or constant colds

If several of these resonate, mouth breathing may be playing a larger role than you realise.

How Birth Patterns and Tongue Ties Fit in This

Many children who mouth breathe have early restrictions that impair proper oral and facial development. For instance:

Tongue ties prevent the tongue from resting against the palate, which is essential for expanding the upper jaw and promoting nasal breathing.
Birth trauma (such as forceps delivery or prolonged labour) can affect cranial nerve function, swallowing, and suckling ability – all of which influence early breathing patterns.

These restrictions can have a knock-on effect on airway development, digestion, sleep, and even speech.

You're Not Alone and There is Hope

Understanding that mouth breathing is a root cause rather than just a symptom is a game-changer. It means we can shift from managing recurring symptoms to supporting true, lasting healing. But the solution isn’t surgical – it’s holistic and often multidisciplinary.

In Part 2 of this blog, we’ll explore how to address mouth breathing naturally using a range of supportive therapies – including craniosacral therapy, homeopathy, myofunctional therapy, and more. We’ll also talk about what you can do at home and what to expect from treatment.

In the meantime if you wish to discuss your child’s situation and how best to support them, book the free introductory call.

Back To School

admin — Sat, 30 Aug 2025 11:06:38 +0000

A Big Shift For Children and Parents

The start of a new school year is more than new uniform and sharpened pencils. It’s a big emotional and physical shift for children – and often for the parents too. New teachers, new classmates, and new routines can bring excitement, but also jitters, separation anxiety, and tiredness.

Luckily there are many supportive remedies, daily rhythms, and small rituals that can make all the difference. Here are some of my top tips to ease the transition – for children and for you.

Homeopathy for Common Back to School Challenges

Homeopathic remedies are safe, gentle, and can help children adapt to change. A few you may find helpful:

Aconite 30C – sudden panic, first-day fear, “I don’t want to go!”
Argentum nitricum 30C – anticipatory anxiety with restlessness and tummy upsets.
Gelsemium 30C – stage fright, heavy limbs, blank mind before a performance/test.
Ignatia 30C – emotional ups and downs, lump in the throat, sighing.
Calc phos 6X (tissue salt) – for growing children who are extra tired after school.
Kali phos 6X (tissue salt) – mental fatigue, great support during study periods.

(Always match the remedy to your child’s state; if unsure, consult a homeopath.)

Flower Essences for Emotional Balance

Sometimes children need more subtle, emotional support. Flower essences can help smooth transitions:

Rescue Remedy – a classic for immediate calming in wobbly moments.
Walnut – helps with adapting to change and new environments.
Mimulus – for known fears (e.g. loud assemblies, a particular subject).
Larch – builds self-confidence and belief in their abilities.

Australian Bush Flower Essences are another favourite, especially:

Bottlebrush – for moving through life changes like starting a new class.
Crowea – for anxious, fluttery children who “worry about everything.”

Rhythm, Rest and Nourishment

Sleep: Aim for consistent bedtimes; children often need extra rest in the first weeks back.
Breakfast: Start the day with protein (eggs, yoghurt, nut butter, oats) to stabilise energy and moods, and avoid sugar crush.
After-School Downtime: Not every day needs clubs – quiet time, free play, or cuddles can help them reset.
Connection Rituals: A short walk home, a cup of tea together, or a bedtime story provides a safe anchor for sharing feelings.

For Grounded and Connected Parents

Back to school is often your emotional load too – organising uniforms, lunches, paperwork, and managing your children’s big feelings. Here are ways to support yourself as well:

Flower Essences for Parents: Walnut for transition, Elm for overwhelm, Olive for exhaustion, and Rescue Remedy for those “school run meltdown” moments.
Breathing Practices: Try a 2-3 minute nasal breathing exercise in the car before pick-up. Something like Andrew Weil’s 4-7-8 breathing can be exactly what you need.
Simple Meals: Batch cooking, slow cooker soups, or overnight oats lighten the load.
Your Own Nervous System: Children co-regulate from us; the more grounded we are, the calmer they feel.

When Extra Support is Needed

If your child struggles beyond the usual first few weeks nerves – ongoing school refusal, tummy aches, sleep disturbances, or heightened anxiety, it may be worth seeking extra holistic support. Homeopathy, craniosacral therapy, and nutritional tweaks can often make a profound difference.

Back-to-school season doesn’t have to mean stress and overwhelm. With a few natural supports, we can help our children feel calmer, more confident, and resilient – and look after ourselves at the same time.

Would you like to have a chat about further options for your and your child’s support? Book the free introductory call with me and we can explore the best way forwards.

Natural Peri&Menopause

admin — Sat, 23 Aug 2025 12:44:15 +0000

Natural Journey Through the Autumn of Woman's Life

For many women, the word perimenopause stirs up anxiety. We’ve all heard the stories – the hot flushes that arrive out of nowhere, the restless nights, the mood swings, the feeling of suddenly not recognising our own selves. It can feel as if life has been turned upside down.

But what if we began to look at perimenopause differently? Not as a disease or the beginning of decline, but as a natural season of change – the autumn of a woman’s life. Just as the trees shed their leaves to prepare for renewal, perimenopause can be a time of release, healing, and transformation.

What is Actually Happening In Me?

Perimenopause is the transition phase leading up to menopause and typically lasts 4-8 years. During this time, the ovaries gradually begin to slow down hormone production. Progesterone, which is only made after ovulation, is usually the first to decline as ovulation becomes less frequent. This can leave women feeling anxious, restless, and prone to disturbed sleep. Estrogen, on the other hand, doesn’t simply drop in a straight line – it surges and dips, sometimes dramatically, which explains the hot flushes, night sweats, irregular cycles, and mood changes many women notice.

Far from being “all in your head,” these symptoms reflect real changes in hormone rhythms. And understanding this gives us the power to support our bodies naturally rather than feeling at their mercy.

Why Stress and Sleep Matter So Much

One of the lesser-known pieces of the perimenopause puzzle involves the adrenal glands. As the ovaries reduce their work, the adrenals step in to provide small but essential amounts of estrogen and progesterone. But if the adrenals are already worn down from years of stress, lack of rest, and constant “busyness,” they may struggle to carry this extra load.

That’s why stress management and sleep are not luxuries during perimenopause – they are essential medicine. Simple practices like a calming bedtime ritual, daily exposure to morning sunlight (to reset the body’s circadian rhythm – read more HERE), and short pause-points during the day can make a profound difference.

Natural Remedies for Perimenopause Symptoms

Nature offers incredible resources to help us transition through this incredibly powerful life phase with ease and grace.

Herbal medicine has long been used to support women through hormonal changes:

Ashwagandha and Holy Basil calm the nervous system and strengthen adrenal resilience.
Lemon Balm and Chamomile soothe anxiety and prepare the body for sleep.
Sage and Red Clover help reduce hot flushes and night sweats.
Milk Thistle and Dandelion Root support the liver in clearing excess hormones.

Homeopathy provides gentle, individualised support (learn more HERE):

Sepia for irritability, exhaustion, and low libido.
Ignatia for grief and emotional swings.
Lachesis for intense hot flushes, worse at night.
Coffea for the sleeplessness that comes with an overactive mind.

(It is best to work with experienced homeopath for optimal results – find our about my services here.)

Aromatherapy can also be a wonderful daily companion:

Lavender and Roman Chamomile for relaxation and sleep.
Clary Sage and Geranium for emotional balance.
Peppermint for cooling relief during hot flushes.

And for deeper emotional patterns, flower essences offer subtle but powerful support:

Walnut for transitions and new beginnings.
Larch for confidence and self-belief.
Woman Essence (Australian Bush Flower) for nurturing and emotional balance.

The Emotional Side

Alongside the physical symptoms, many women find that perimenopause stirs powerful emotions. Irritability, anxiety, sadness, even grief can surface unexpectedly. Rather than pathologising these feelings, I see them as part of an emotional detox.

It is the body’s way of clearing what no longer serves us – old roles, people-pleasing patterns, beliefs that kept us small. These emotions can feel uncomfortable, but they are also a gateway to transformation.

Perimenopause invites us to begin setting clearer boundaries, to rest when we need to, and to reclaim the parts of ourselves that may have been lost along the way. It is less about losing fertility and more about gaining sovereignty, clarity, and wisdom.

Stepping Into the Autumn Season of Your Life

When we reframe perimenopause as a rite of passage, it shifts from being a season of loss to a season of harvest. We gather the wisdom of our experiences and choose what to carry forward into the next chapter.

It can be an empowering time – if we are supported, informed, and given tools to work with our bodies rather than against them.

If you are reading this and nodding along, please know you are not alone. Every woman deserves support as she navigates this transition. That’s why I created my 6-week programme, Becoming the Autumn Queen.

It’s a journey designed to help you:

Understand what’s really happening with your hormones
Learn how nutrition, lifestyle, and natural remedies can ease your symptoms
Support your adrenals and restore sleep
Explore herbs, homeopathy, aromatherapy, and flower essences in a practical way
Reflect on boundaries, emotional shifts, and the deeper meaning of this transition

It’s not about “fixing” you – it’s about walking together as we step into this new season with more ease, clarity, and power.

You can learn more about this wonderful transformative group journey HERE.

To find out more and start your healing journey, book your free call now!

Baryta Carbonica vs Gallus Gallus Domesticus

admin — Wed, 20 Aug 2025 18:05:30 +0000

Some people are like shy seedlings, slow to sprout in the wide world. Others are like homing pigeons, happiest when close to their nest. In homeopathy, two very different remedies, one from a mineral, one from a humble chicken – capture these human tendencies with surprising accuracy. Meet Baryta Carbonica and Gallus gallus domesticus – unlikely companions, yet united by a shared theme: the need for safety and belonging.

From the Coop to the classroom

When we think of homeopathic remedies, mineral and plant names often come to mind such as Baryta Carbonica from a mineral barium carbonate, or Belladonna from deadly nightshade plant. But sometimes, the animal kingdom offers remedies with remarkable human parallels.

One such example is Gallus gallus domesticus – the humble domestic hen. Yes, the same bird that clucks in your backyard has a place in the homeopathic materia medica! And surprisingly, in some cases, it can look a lot like Baryta Carbonica.

Baryta Carbonica - the hesitant learner

Baryta Carbonica’s keynote is developmental immaturity – whether in children slow to walk and talk, or in elderly patients showing mental decline. They are shy, dependent, and easily overwhelmed by the world. New people and new situations often bring anxiety.

Physically, Baryta Carbonica is well known for chronic glandular enlargements, recurrent throat issues, and circulatory degeneration in old age.

Gallus gallus domesticus - the hen in the nest

The chicken remedy carries a different flavour. The nest is central to its theme – safety, belonging, and the security of home. The Gallus gallus individual may not simply fear strangers; they feel a deep pull to return to their “coop,” whether that’s their family home, a group of close friends, or a workplace “flock.”

There is also an awareness of hierarchy and position – much like hens have their pecking order. In human terms, this can mean sensitivity about rank, fairness, or social standing. While they can be timid, there may also be sudden bursts of agitation or defensiveness, like a hen protecting her chicks.

Where they meet

Both Baryta Carbonica and Gallus gallus domesticus share a core theme of shyness and reluctance to face the outside world. Patients often retreat into the safety of what feels familiar, relying heavily on the presence of trusted companions. In both remedies, there is a strong desire for the protective circle of family or a close-knit group, where the individual feels secure and sheltered.

On the physical plane, each remedy shows a tendency toward recurrent throat or glandular problems, reflecting a shared sensitivity in this sphere of the body. These overlaps can sometimes make it challenging to distinguish between the two remedies without looking deeper into their unique emotional themes.

Where they differ

Baryta Carbonica child

Eight-year-old boy came to me with his parents because “he’s just not keeping up.” He was small for his age, spoke in a whisper, and wouldn’t look at me either. At school, he forgot lessons quickly and froze when the teacher asked him questions. Physically, his tonsils were enlarged, and he caught cold after cold.

He was shy, insecure, and fearful of strangers. His developmental milestones had been somewhat delayed – he walked late and spoke even later.

After a course of Baryta Carbonica, his confidence grew, even his school commented on his improved participation in the class work, and the colds became far less frequent.

Gallus gallus child

One of my little patients, 7 years old girl, was generally bright and cheerful – but only at home. In the security of her family, she was playful, talkative, and even bossy with her two younger brothers. However, the moment she was away from them, she became anxious and withdrawn.

At school, she stuck close to her best friend and hated group changes. A class trip caused a meltdown – she cried for hours and begged to go home. When asked why, she said, “I just want to be with my people.”

Physically, she had frequent sore throats during the school term but was perfectly well during holidays at home. She could also become surprisingly defensive if someone teased her younger brothers – “like a mother hen” according her mum.

I prescribed Gallus gallus domesticus and soon she was able to attend after-school activities without distress, made new friends, and even enjoyed her next school trip!

Takeaways

Both are lovely remedies that highlight the deep human need for safety and belonging – one through the lens of insecurity and delayed growth, the other through the instinct to remain close to the flock.

To learn more on Baryta Carbonica read this blog and watch this podcast.

To learn more about my homeopathy services please go HERE.

If you are ready to start your healing journey, book free introductory call now!

Travelling with children

admin — Sat, 09 Aug 2025 19:34:22 +0000

Travelling with children can be stressful for parents, teachers, carers and more so if the children have complex issues such as autism or ADHD.

Trust me, I know what I am talking about and what many of you might be experiencing or even dreading with upcoming holidays. When my youngest was little (it is getting easier and easier as he grows up and with all the work we do with him), it was often much easier to go on road trips rather than attempting getting through an airport 🚗

So here are my top tips for long (or even short) car journeys:

🔸️ PLAN! – use maps, sat nav and even chatGPT to plan your journey. The AI can help you find the fastest and easiest routes that usually avoid heavy traffic (especially if you are travelling through Germany 😆), where to stop for refreshments (including playgrounds), scenic places you might want to visit…

🔸️ plan regular breaks, don’t rush it, take it easy

🔸️ take lots of different snacks and easy drinking bottle for your child

🔸️ think of the car seating arrangements and have a support person (older sibling, your partner or another responsible adult) who can pay attention to the child while you can safely focus on driving – this is crucial

🔸️ take various activities that can occupy your child at least for a few minutes at a time (you need the helper here to swap the activities as needed or read a book, colour along etc) – we used to have a sort of portable play table with velcro pockets for colouring pens, little stamps, stencils etc (the child will need someone to help them set it up and clear it away though)

🔸️ I know screen time is not ideal however on long car journeys it can be a life saver – download films that you are happy for your child to watch. Or have kids stories on Audible or other audio options (forget about listening to your podcasts or books 😆)

My car travel first aid homeopathy kit:

🌸Cocculus Indicus – for motion sickness with dizziness, exhaustion, unwell kids

🌸Nux vomica – another one for car sickness with irritability, overeating on snacks, travel constipation

🌸Gelsemium – for anxiety, fearfulness, weakness – when the kids seem kind of droopy

🌸Chamomilla – for irritable, screaming kids who settle only when carried meaning you would have to stop every 10min (yes, done that too)

🌸Arnica – that goes with me everywhere, can be used not just for minor injuries but also shock, tiredness and soreness from long sitting

🌸Ledum palustre – mainly for insect bites but also other puncture wounds

🌸Arsenicum album – food poisoning, vomiting, restlessness, anxiety

🌸Belladonna – heatstroke with flushed face, hot skin, throbbing headache

🌸Apis mellifica – insect (especially wasps and bees) bites and stings that are swollen, itchy and burning, allergic reactions

🌸China – weakness after diarrhoea or dehydration

Non homeopathic remedies:

🌾Bach Flower Rescue Remedy – for anything and everything really, stress around travelling, tantrums, if you’ve had poor sleep…

🪻Lavender essential oil – can be applied on skin neat without diluting in a base oil (always do a patch test!) and can be used on insect bites, minor scratches, sunburns, on pulse points for headache, can help you sleep and relax or simply just improve the smell in your car after your kid threw up (tried and tested 🤢).

🌞 Wishing you safe and smooth travels wherever and however you travel!

And if you feel like you need more support or want to have expert advice at your fingertips even while travelling, join my Mother’s Herbal Club with dedicated private WhatsApp group where you can ask questions anytime!

If you want to find out more or start your healing journey with me, book your free introductory call now!

Constipation (not only) in Babies

admin — Tue, 05 Aug 2025 11:45:54 +0000

Constipation is one of the most common concerns parents bring up – and often one of the most frustrating, confusing and even misunderstood. Whether it’s a baby straining to pass stool, a toddler who refuses the potty, or an older child who seems chronically backed up, the story is familiar to many families. And yet, constipation is rarely just a digestive issue. It’s a message from the body – an invitation to look deeper.

In my practice, I often meet children with autism, ADHD, eczema, or sensory sensitivities whose constipation isn’t resolved with prunes or fibre supplements. But not only these children often need support on a much deeper level – one that acknowledges the powerful link between the gut, brain, nervous system, and daily rhythm.

What Constipation Really Is

Many people define constipation by how often a child has a bowel movement. But it’s more than just that. True gut health means that the body is able to eliminate easily, completely, and comfortably. If a child is holding in stool, straining to go, or passing dry, hard pellets – even if it happens daily – that’s constipation too.

The digestive process is a beautifully coordinated system, governed not only by muscles and food but also by the nervous system, hormones, microbiome, and emotional regulation. When this delicate balance is disrupted – whether by birth trauma, chronic stress, sensory overload, or inflammation – the bowels can slow down or shut down completely.

The Gut-Brain Connection

The gut and brain are in constant communication through the vagus nerve which is a kind of information superhighway that runs from the brainstem to the intestines. When a child feels safe, calm, and connected, the vagus nerve helps switch on the “rest and digest” system. This is when digestion flows, nutrients are absorbed, and elimination happens with ease.

But when a child is stuck in fight-or-flight mode perhaps due to sensory overwhelm, trauma, unresolved tension from birth, or ongoing stress, the body diverts energy away from digestion. Muscles tighten, peristalsis slows, and the bowel reflex is suppressed. Over time, this can lead to chronic constipation, especially in children who are already sensitive or neurodivergent.

Feeding Matters: Breastmilk, Formula, Solids

Breastmilk plays a vital role in shaping a baby’s healthy gut microbiome. It contains not only probiotics (beneficial bacteria) but also prebiotics, especially human milk oligosaccharides (HMOs), which selectively feed and encourage the growth of healthy gut flora like Bifidobacteria. These friendly microbes help crowd out harmful bacteria, reduce inflammation, support smooth bowel movements, and set the stage for long-term gut and immune health as well as brain development. Breastmilk also contains antimicrobial and anti-inflammatory compounds that gently protect the gut lining as it matures.

For formula-fed babies, you can still support a healthy gut microbiome by choosing formulas that include added prebiotics and probiotics, and by introducing prebiotic-rich weaning foods when solids are developmentally appropriate.

Constipation in young babies is often linked to feeding challenges – suboptimal latch, inadequate milk transfer and excess air intake can be the root causes of bloated tummy and impaired elimination. And this affects breastfed as well as bottle fed babies! Working with lactation consultant on positioning and attachment, identifying oral restrictions and implementing paced feeding for your bottle fed baby can be all that is needed to resolve their discomfort.

One common mistake is offering water too early. Babies under six months don’t need extra water. Breastmilk (as well as correctly prepared formula) is already perfectly hydrating and contains all the nutrients, fats, and enzymes a baby needs. Giving water too early can actually disrupt this balance, stress the kidneys, and lead to constipation.

When it comes to solids, timing and food choice are everything. Many babies become constipated when solids are introduced, especially if they’re started too early, in too large quantities or with processed foods like rice cereal or iron-fortified formulas. The immature gut simply isn’t ready for this type of load. Gentle first foods like meat stock, avocado, or soft-boiled egg yolk are more aligned with a baby’s natural digestive capacity.

Why Older Children Struggle Too

Constipation doesn’t always resolve with age. In fact, it can become a chronic pattern, particularly in children with autism, ADHD, or other complex health issues. Many of these children experience a combination of sensory processing challenges, low interoception (awareness of body cues), food aversions, and chronic stress. This makes it harder for them to recognise the need to go and even harder to act on it.

Sometimes, children begin to withhold stool because of a painful past experience – a hard poop, a scary toilet, or pressure from adults. Withholding leads to stool build-up, which stretches the rectum and dulls the natural urge to go. Over time, this cycle can lead to impaction, emotional distress, and even encopresis (leaking around a hard stool mass).

This is where a holistic approach becomes essential helping not just to soften the stool, but to rebuild the child’s sense of safety in their body and environment.

The Importance of Daily Rhythm

One of the most overlooked contributors to constipation is lifestyle and especially irregular routines. Our digestive system thrives on rhythm and predictability. The gastrocolic reflex, for instance, is a natural wave of bowel activity that happens after eating. But it can only be activated if a child is calm, connected to their body, and given time to sit and respond.

Morning light supports the circadian rhythm, boosts cortisol naturally, and stimulates the gastrocolic reflex (the urge to poop after eating)
Movement helps activate peristalsis
Toilet timing – encouraging your child to sit on the toilet after meals, in a calm setting, can help rebuild the brain-gut-toilet signal

Screens during meals, irregular routines, and chronic stress can all confuse the system and suppress gut signals.

Nutrition Goes Beyond Fibre

When it comes to nutrition, the goal is to soothe and nourish, not overwhelm. While fibre plays a role, not all fibre is helpful and too much of the wrong type can irritate a sensitive gut or create more bloating.

We often focus on soluble, soothing fibres from stewed fruits (like apples and pears), soaked chia or flax seeds, and soft-cooked vegetables. Healthy fats like ghee, olive oil, and avocado help lubricate the bowel. And of course, hydration is essential – but it must be consistent throughout the day, not just in bursts. Apart from water (with a pinch of sea salt or some lemon juice) you can include soups, juicy fruits (melons, grapes, cucumbers), coconut water.

We also reduce constipating and inflammatory foods like white flour snacks, processed dairy, and sugar-laden yoghurts. These not only slow digestion but can disrupt the microbiome and increase inflammation.

Gentle Remedies & Natural Support

There are many beautiful tools we can draw on to help the gut return to balance:

Herbal teas like fennel, chamomile, and marshmallow root can calm cramps, reduce gas, and soothe inflammation
Homeopathic remedies, chosen individually, can help reawaken the gut’s natural reflexes and release emotional tension linked to holding. For example Nux vomica for straining but no result; Silica for soft stool but hard to push out; Calc Carb for sluggish digestion in slower, more robust children.
Magnesium baths (with Epsom salts), abdominal massage, and craniosacral therapy can all support the body’s rhythms and vagal tone

One of the most powerful (and free!) tools? Sunlight. Morning light stimulates cortisol and serotonin – key regulators of the gut-brain connection. It also helps set the circadian rhythm, which influences melatonin production at night (another gut-healing hormone).

When To Seek Help

While many cases of constipation can be gently supported and resolved at home, some Red Flags should not be ignored. These include:

Blood in the stool
Severe pain, refusal to eat, or vomiting
Chronic withholding
Signs of gut inflammation or regression (behavioural changes, eczema flares, mucus in stool)

If in doubt, always reach out. Sometimes what’s needed is a combination of holistic care and professional guidance to prevent long-term gut issues and emotional patterns.

Where To Go From Here

Constipation is never just about poop. It’s a reflection of how a child is processing the world through their nervous system, their digestion, and their sense of safety and rhythm. When we zoom out and look at the whole child, we find clues and opportunities for healing.

With time, consistency, and gentle support, even the most stubborn chronic constipation can shift. The gut can relearn its rhythm. And children from babies to teens (and even adults) can return to a place of comfort, flow, and ease.

If you’d like to explore this topic further, you’re warmly invited to join my Mother’s Herbal Club, where you’ll get access to the full Constipation workshop recording, join a private WhatsApp group to ask your questions, and have expert support at your fingertips. You can also book a 1:1 consultation with me if your child is struggling with chronic constipation or other gut-related issues – let’s work together to help you find a personalised, holistic path forward.

Want more information or ready to start your healing journey? Book your free introductory call now!

Sunshine For Health

admin — Thu, 26 Jun 2025 21:40:48 +0000

Sunshine is one of the simplest and most healing resources that are available to us. Yet it is often overlooked and lost in our busy modern lives full of screens, time spent indoors and constant rush from place to place. There is also quite a bit of ‘bad press’ and fear surrounding the sun exposure. But it wasn’t always that way. So let’s take a moment to reconnect with the sun and rediscover its incredible benefits.

Vitamin D - the ‘sunshine hormone’

Pretty much everyone has heard about vitamin D. And most people have been diagnosed with vitamin D deficiency at some point in their life. But what exactly is this vitamin D?

Well It is actually a hormone, not just a vitamin, that plays a vital role in immune regulation, bone health, mood balance, sleep and gut health. Unlike most nutrients that we get from food, vitamin D is produced only when our skin is exposed to the UVB rays from the sun. When these rays hit the skin, they convert a cholesterol-based compound into a precursor to vitamin D3, which is then transformed by the liver and kidneys into the active D3 form called calcitriol.

This hormone then travels through the bloodstream to help regulate calcium absorption, support immune cells, reduce inflammation, protect the integrity of the gut lining and much more – basically every function in the body needs vitamin D.

To make enough vitamin D naturally, the skin needs to be regularly exposed to midday sun – without sunscreen for a short period.

What about the UVA?

Sunlight actually has two main components – apart from the UVB that helps us make vitamin D it also has UVA rays. The UVAs are present throughout the whole day and penetrate deeper into the skin. One of their key benefits is helping the body release nitric oxide – an important molecule that improves blood flow which helps lower blood pressure and distribute oxygen and nutrients around the body.

Early morning and late afternoon sunshine is invaluable for gentle support of our nervous system as the UVA increases endorphins – our happy hormones which bring us better mood and emotional regulation.

Yes, too much of UVA, especially through windows or sunbathing too long if our skin is not used to it, can lead to sunburns and contribute to skin aging. But sensible, regular sun exposure in nature should be part of healthy, holistic lifestyle.

Sunshine and Sleep

There is another big reason why we should go out early in the morning – our sleep. Wait a minute, we just woke up, so what does it have to do with sleep? Actually a lot.

The early morning light (even if the sun is hidden behind the clouds as it often is here in UK) enters our eyes and stimulates receptors in the retina. The signal then travels to the suprachiasmatic nucleus in the brain – it is a tiny area in the hypothalamus that is a centre of the body’s circadian rhythm. You can think of it as internal body clock that regulates all physiological and behavioural processes including sleep and wake cycles, hormone levels, body temperature etc.

It also starts a ‘timer’ for melatonin release which should happen 12-14hrs after the first morning light signal in the eyes. Windows, glasses, some contact lenses block this morning blue light and hence may affect melatonin production and sleep.

So if you are struggling with sleep – finding it difficult to fall asleep, stay asleep or you are not waking up refreshed enough in the morning, try this little hack. Go out first thing in the morning, take off your glasses even just for a few minutes and let the daylight and sunshine reset your body clock!

(Note: it doesn’t mean looking directly into the sun!)

The Gut, Brain and Two Serotonins

Melatonin is not the only hormone linked to the sun and daylight. Sunlight is also important in balancing the gut-brain connection through serotonin – the ‘feel good’ hormone and neurotransmitter.

Serotonin is primarily associated with the brain but only 10% of it are actually produced in the brain. About 90% is produced in the gut. Both are important yet they have slightly different functions. The brain serotonin regulates mood, emotions, sleep, memory, attention and impulse control. The gut serotonin on the other hand affects gut mobility, digestion, secretions, gut lining repair and local immune responses as well as the enteric nervous system (aka ‘gut brain’).

So when the natural light hits our eyes in the morning, it signals to the brain to boost serotonin levels. This sets our mood for the day – feeling good, calm, regulates attention and behaviour… It also stimulates the vagus nerve that connects the brain and gut. This communication can contribute to production of serotonin in the gut (there are other mechanisms at play too). That is how the sun can indirectly help improve digestion, gut immune function and nervous system balance.

Even though the gut produces much more serotonin than the brain, the gut serotonin stays in the gut – it cannot substitute the brain serotonin. The brain must make its own and that is why the daylight is so important. And why most of us feel much better when the sun is out 🙂

How much sun do I need?

How long is a piece of string? I am afraid there is no one simple answer to neither of these questions. There are several factors that determine the time each one of us needs on the sun to synthetize enough vitamin D in our skin.

We already talked about the time of the day when the UVB rays are most intense and help us produce more vitamin D in a short amount of time. Another important factor is the season. In the Northern hemisphere the vitamin D rays are of course much stronger in summer while in winter there may be little to now UVB available.

Your geographical location also matters. The closer to the equator the more consistent exposure you can get generating more continuous vitamin D supply. Although we can still get some degree of vitamin D even on cloudy days, clear skies enable maximum production.

Another variable is the altitude. The higher you are above the sea level, the more intense is the UVB radiation so you may get more vitamin D than your friends at sea level within the same time. Also snow, sand and water reflect the rays which can boost your exposure – this might be useful while skiing in winter but it may lead to quicker sunburns when swimming in the sea in summer (also depending on your Fitzpatrick skin type).

Last but not least, probably the most obvious factor is the skin exposure. The more of your skin you expose, the more vitamin D you’ll be able to get in a shorter time.

Even though it is the UVB that provides us with vitamin D, we need to start with the morning UVA too! The morning sun basically tells our brain that the sun is getting warmer so it is time to start producing various neurochemicals and hormones to prepare the skin for receiving the hotter sun later on during the day.

And it is equally as important to limit exposure to artificial light in the evening, wear blue light blockers and keep your sleeping environment really dark so that your body can repair itself during the night and produce plenty of melatonin. All this will help you enjoy the time in the sun during the day and maximise the benefits of your exposure to the UVB.

Bonus tip: There are various apps that can help you determine when is the best time to get your vitamin D and how much time you’d need to spend in the sun. My favourite is My Circadian App.

Enjoy the Sunshine!

Due to our modern life spent mostly indoors most of us are deficient in vitamin D and other elements associated with the sun. More and more research results confirm the link between low vitamin D levels and many chronic health conditions including autism, ADHD, eczema, endometriosis etc.

Apart form low vitamin D people with most of these conditions also have symptoms of disrupted circadian rhythm (poor sleep), imbalanced serotonin (behavioural and mood issues), gut inflammation (leaky gut).

Nature has given us the sun not just for warmth but also for health and rhythm. Gentle, regular sunlight exposure especially in the morning is one of the most powerful, free and effective healing aids. Even simple habits like sitting outside barefoot (for grounding) a few minutes in the morning sun can make big difference 💛

(If you are not used to being in the sun, please start slow and little by little build up your skin resilience to avoid sunburns.)

For more health hacks and wellness ideas consider joining me and our growing community of likeminded women in the Mother’s Herbal Club!

Ready to start working on your health? Book your free introductory call now!

Anxiety & ADHD

admin — Fri, 18 Apr 2025 18:03:07 +0000

Anxiety and ADHD often go hand in hand – and for many parents, it’s hard to know where one ends and the other begins. Children with ADHD are wired to feel and experience the world intensely. Their brains are constantly processing, filtering, and reacting, which can lead to emotional overload, difficulty regulating big feelings, and often a deep undercurrent of worry.

While ADHD is often associated with inattention or hyperactivity, it’s easy to overlook the anxiety that can sit quietly underneath. Many children with ADHD experience high levels of worry – whether it’s performance-related (“What if I can’t do this?”), social (“Will the other kids laugh at me?”), or generalised anxiety that’s hard to name. And when that anxiety builds up, it can look like defiance, procrastination, meltdowns, or even physical symptoms like tummy aches, poor sleep, or nail biting.

Why Is Anxiety So Common in Children with ADHD?

Children with ADHD are navigating a world that often feels overwhelming. From sensory overload and school expectations to social struggles and repeated experiences of “getting it wrong,” many of them internalise a sense of failure or not being good enough. Over time, this can chip away at their self-confidence and lead to chronic worry or perfectionism.

But the roots of anxiety often go deeper than just day-to-day stressors. When we look through a holistic lens, we see anxiety as something that’s woven into the child’s physical, emotional, and energetic experience. We consider:

Birth trauma or early stressors that have affected the development of the nervous system.
Mouth breathing or tongue ties, which can impact oxygen flow and keep the body in a low-grade fight-or-flight state.
Gut imbalances and food sensitivities, which can affect mood and neurotransmitter production.
Environmental stressors, such as EMFs, screens, overstimulation, or a lack of downtime.
Family history or inherited predispositions that influence how a child processes stress.

Anxiety is the nervous system’s way of saying, “I don’t feel safe.” And our job is to gently create the conditions for safety, both internally and externally.

Creating Safety from Inside Out

Here are a few supportive lifestyle shifts that can make a real difference:

Establish predictable routines – Children with ADHD and anxiety thrive on rhythm. A calm, predictable routine helps reduce decision fatigue and provides a sense of control.
Prioritise rest and sleep – Anxiety often worsens when a child is overtired. Gentle bedtime routines, reducing screens before bed, and ensuring physical comfort can help.
Encourage movement and play – Physical activity is one of the best ways to regulate the nervous system. Dancing, jumping on a trampoline, swinging, or even better time in nature utilising natural daylight and sunshine all support grounding.
Reduce sensory load – Busy environments, clutter, or even certain clothing textures can be overwhelming. A calm, soothing space helps the nervous system settle.
Address breathing patterns – Many anxious children breathe shallowly or through the mouth, especially during sleep. If there’s a history of mouth breathing, tongue tie, or sinus issues, consider exploring myofunctional therapy, which helps retrain the muscles involved in breathing and swallowing.
Consider craniosacral therapy or osteopathy – Gentle bodywork can help release tension from the body, especially if anxiety is linked to birth trauma or a heightened stress response.

How Homeopathy Can Support Anxious Child?

Homeopathy views anxiety not as something to suppress, but as a signal of imbalance that can be gently supported from within. Remedies are chosen based on the whole child – not just their anxious thoughts, but how they sleep, how they express emotion, their fears, physical symptoms, and temperament.

When the right remedy is given, children often begin to feel more grounded, less reactive, and more able to cope with stressors that previously overwhelmed them.

Common Homeopathic Remedies for Anxiety in ADHD

Argentum Nitricum – For children who worry before events or new experiences. They may rush, talk fast, crave sweets, and experience digestive issues with nerves.
Phosphorus – For bright, sensitive children who are affectionate and anxious when alone. They may be fearful of the dark, thunderstorms, or being separated from loved ones.
Arsenicum Album – For anxious perfectionists who worry about their health or safety. These children may be restless, easily chilled, and struggle to fall asleep without reassurance.
Calcarea Carbonica – For cautious children who resist change and feel anxious in unfamiliar settings. They may sweat easily and prefer predictability.
Silicea – For shy, self-conscious children who fear failure or being judged. They tend to internalise their anxiety and may experience constipation or low stamina.
Pulsatilla – For clingy, emotionally sensitive children whose anxiety improves with affection and reassurance. Their moods may shift easily, and they often dislike stuffy environments.
Gelsemium – For children who freeze under pressure – such as during tests or performances – appearing foggy or unresponsive when anxious.

Always consult a qualified homeopath when possible, as the correct remedy is best selected based on the full picture of your child.

Every Cloud Has Silver Lining

Anxiety in children with ADHD is common – but it’s also something we can lovingly support. Rather than seeing anxiety as “just part of ADHD,” we can ask deeper questions: What does this child need to feel safe? How can we calm their environment, their body, and their inner world?

With the right tools – like homeopathy, breath awareness, bodywork, and nervous system nourishment – children can begin to feel more centred, secure, and connected. And from that place, focus, resilience, and joy begin to blossom.

If you want to learn more about homeopathy, natural remedies and holistic lifestyle for the whole family, I invite you to join our Mother’s Herbal Club. You will have the opportunity to join our weekly live zoom workshops and Q&As, watch all the past recordings and join our vibrant, supportive WhatsApp community for instant advice and chitchat

-> Read on Lifestyle & ADHD

Would you like to explore healing options for your or your child? Book the free introductory call now!

Lifestyle & ADHD

admin — Fri, 18 Apr 2025 10:56:51 +0000

When it comes to supporting a child with ADHD, many parents find themselves searching for more than just symptom management – they’re looking for real understanding, and tools that appreciate their child as a whole person. While every child is unique, there’s growing recognition that lifestyle factors can play a powerful role in how we focus, behave, sleep, and regulate our emotions. From the food we eat to how we breathe, sleep, move, and interact with the digital world, small shifts in daily habits can make a meaningful difference. In this blog, we’ll explore gentle, simple strategies that work alongside any professional support you’re already receiving.

Nutrition: Feeding the Brain

What we eat affects how we feel and how our brain functions. For children with ADHD, nutrition plays a particularly important role.

Balanced Blood Sugar

Fluctuating blood sugar levels can lead to mood swings, irritability, and difficulty concentrating. The key is to focus on:

Whole foods over processed.
Protein with every meal – eggs, beans, fish, nut butters.
Healthy fats – avocado, olive oil, nuts, seeds.
Slow-burning carbs – oats, sweet potato, quinoa.

Try to avoid sugary breakfasts (like cereals or toast with jam) which can cause a mid-morning crash. A protein-rich breakfast sets the tone for better regulation throughout the day.

Common Sensitivities

Some children with ADHD are sensitive to certain foods, and reducing or eliminating these may help:

Artificial colors and preservatives – linked to hyperactivity in some studies.
Dairy or gluten – not always an issue, but worth exploring if symptoms are significant.
High salicylate foods (like grapes, tomatoes, apples) – some children are sensitive to these too.

Keeping a food and behaviour journal for a few weeks can help you identify patterns between what’s eaten and how one feels or behaves.

Supportive Micronutrients

Always check with a practitioner before supplementing, but commonly helpful nutrients include:

Omega-3 fatty acids – support brain health and reduce hyperactivity. They can be found in fatty fish, nuts & seeds, eggs, edamame etc.
Magnesium – calming and supports the nervous system. Epsom salt baths or foods such as legumes, seeds, nuts and whole grains can help increase your magnesium levels.
Zinc – involved in attention and dopamine regulation. Beef, nuts and seeds (especially pumpkin), legumes, eggs and dairy are excellent sources of zinc.
Iron – low iron stores can impact focus and energy. Focus on animal sources (heme iron) as this form of iron is generally more easily absorbed by the body. Red meat and eggs are great. Best plant sources (non-heme iron) are beetroots, legumes and dark leafy greens.

EMFs and Screen Time

Today’s children are growing up in a digital world – often surrounded by screens and exposed to constant low-level electromagnetic fields (EMFs) from Wi-Fi, tablets, phones, and smart devices. For children with ADHD, this constant stimulation can have a noticeable impact. Excessive screen time has been linked to increased dopamine surges followed by crashes, reduced attention span, and difficulty with emotional regulation. Meanwhile, EMF exposure has been shown in some studies to disrupt sleep patterns, raise cortisol levels (the body’s stress hormone), and increase oxidative stress in the brain. Together, these factors can make it harder for a child to feel calm, focused, and well-regulated. Limiting screen use – especially in the evenings – and creating tech-free zones at home can go a long way in helping sensitive children find more balance.

Tips for screen hygiene:

Keep screens out of the bedroom, especially before bed.
Use blue light filters on devices after sunset or blue light blocking glasses to help protect melatonin production.
Have tech-free zones or times during the day, especially in the morning and during meals.
Opt for engaging real-world activities instead of digital stimulation (e.g., crafts, puzzles, imaginative play, board games etc).

Simple EMF-reducing steps:

Switch Wi-Fi off at night.
Keep devices on airplane mode when not in use.
Use wired internet where possible.
Keep phones and tablets out of pockets and off the body when not needed.

Breathing Habits: The Mouth-Body-Brain Connection

Breathing is often overlooked not just in ADHD, yet it plays a central role in nervous system regulation as well as immune system functioning.

Mouth Breathing and ADHD

Many children with ADHD breathe through their mouths rather than their noses – especially during sleep. Mouth breathing is associated with:

Poor oxygenation of the brain.
Fragmented, low-quality sleep.
Increased stress hormones like cortisol.
Altered facial and jaw development (which can lead to airway and sleep problems).

Why Does Mouth Breathing Happen?

Mouth breathing is often a symptom rather than the root issue, and understanding why it’s happening can help guide more effective, long-term support. In many children, structural issues like tongue-tie can restrict proper tongue movement and positioning, making nasal breathing difficult – especially during sleep. Others may develop mouth breathing patterns following birth trauma, such as a difficult delivery, forceps use, or even c section, which can subtly affect the alignment of the jaw, palate, and airway. Mouth breathing can also lead to chronic nasal congestion and allergies, food sensitivities, or enlarged adenoids and tonsils. Identifying and addressing these underlying causes – often in collaboration with a holistic dentist, bodyworker, or airway-aware practitioner – can make a profound difference in overall health, behaviour, and development.

Why this matters

Poor sleep quality and low oxygenation can mimic or worsen ADHD symptoms. In some cases, correcting breathing patterns has led to major improvements in behavior, focus, and sleep.

Encouraging Nasal Breathing

Helping a child (or adult) shift from mouth to nasal breathing can improve sleep, focus, and emotional regulation over time. Here are some supportive strategies you can explore:

Daytime breathing awareness – gentle reminders to keep lips closed and breathe through the nose can make a big difference. Try practicing together in front of a mirror or during quiet time.
Mouth taping at night – with guidance from a knowledgeable practitioner, using a small piece of medical tape or special mouth strips can encourage nasal breathing during sleep.
Check for obstructions – such as a tongue-tie or other form of oral dysfunction. These can physically block nasal airflow and often require assessment by a holistic dentist, ENT, or airway-focused practitioner.
Breathing exercises – practices like the Buteyko Method, alternate nostril breathing, or simple slow nasal breaths help retrain the nervous system and restore proper breathing patterns.
Craniosacral therapy or osteopathy – gentle, hands-on bodywork that can release tension or restrictions in the cranial bones, jaw, and fascia. Particularly useful for children with a history of birth trauma or oral restrictions, these therapies can help restore natural function and encourage easier nasal breathing.
Myofunctional therapy – a specialized type of therapy that strengthens the tongue and orofacial muscles, improves tongue posture, and supports nasal breathing. Often led by a trained myofunctional therapist or airway-aware speech therapist, it can be especially helpful when mouth breathing is linked to oral habit patterns or tongue dysfunction.

Small Shifts, Big Results

Lifestyle changes may seem simple, but their impact can be profound. Every child and adult with ADHD is unique, and finding the right combination of strategies takes time and observation. What’s most important is consistency, curiosity, and compassion – both for the individual with ADHD and for the caregivers supporting them.

Even small shifts – like eating a better breakfast, reducing screen time, or improving breathing – can create a ripple effect that supports better focus, sleep, and emotional regulation.

-> Read on Anxiety & ADHD

Would you like to find out more how you can support your or your child’s health naturally? Book your free introductory call!

Endometriosis

admin — Mon, 14 Apr 2025 21:14:41 +0000

Endometriosis is one of the most common gynaecological problems worldwide and a leading cause of hysterectomy. It affects approximately 10% of women of reproductive age which means roughly 190 million women and girls globally. In UK 1 in 10 women means about 1.5 milion. Those are huge numbers!

What it Actually Is?

It is a condition where the endometrial tissue (the lining of the uterus) grows in locations outside of the uterus. The endometrial cells can be on ovaries, fallopian tubes, bowel, bladder and anywhere else in the abdomen; rarely even in other parts of the body such as respiratory tract and even brain.

The misplaced tissue causes all sorts of symptoms including often debilitating period pain, extremely heavy periods and fertility issues.

The tissue still responds to the cyclic hormonal changes causing bleeding and irritation of local tissues which leads to inflammation (e.g. of the peritoneum). Repeated inflammation can cause scarring and adhesions that leads to pain and dysfunction of the organs (e.g. infertility which affects 30-40% of women with endometriosis).

How is Endo Diagnosed

Because endometriosis symptoms can be similar to other conditions and sometimes may not even be taken too seriously, it takes on average 7 years to get the right diagnosis!

Despite that the symptoms are some of the main leads towards the diagnosis. Based on your history your doctor will suggest various tests to confirm the suspicion and to determine the stage (I. – IV.) of your condition.

Pelvic examination – basically vaginal examination to check you pelvic area (cervix, uterus, ovaries)
Ultrasound – abdominal or transvaginal, it can help identify endometrial cysts on ovaries and deep endometriosis
MRI – provides detailed images of pelvic or other organs
Laparoscopy – this is the only way to get a definitive diagnosis and sometimes it may even be possible to remove the stray tissue at the same time
CA-125 marker blood test – this is a marker for certain cancers but it can also be elevated in endometriosis. It is used more to distinguish the severity of the condition and to monitor the effects of treatment.

Conventional Treatment

Once you are diagnosed correctly, the treatment offered may include pharmaceutical as well as surgical options. If you have only mild symptoms, the treatment may actually be to do nothing.

Pharmaceutical options include NSAID (such as ibuprofen) mainly to manage pain and inflammation, and hormonal therapies to modulate the cyclic symptoms, bleeding and possibly support fertility.

Surgical approach can be conservative where the misplaced endometrial tissue or adhesions are destroyed and removed to restore normal function as much as possible, or radical such as hysterectomy (including fallopian tubes and ovaries).

Unfortunately none of these methods guarantees permanent recovery. Endometriosis has a high recurrence rates of up to 20%. In terms of the pharmacological approaches the pain and other symptoms typically come back once the medication is stopped.

Natural Support for Endo

Although conventional medicine does not offer a definitive cure for endo at this time, there are many natureal, holistic options to help elleviate your symptoms and support your fertility.

Power of Nutrition

Dietary adjustments are a part of the holistic approach to managing endometriosis symptoms. They can target the root causes such as underlying hormonal imbalances and inflammation, while supporting the body’s natural healing mechanisms.

Omega-3 Fatty Acids – May reduce pelvic pain (esp. in combination with vitamin D); in combination with resveratrol they can reduce inflammation and encourage new blood vessel formation. Best food sources: fatty fish, walnuts, flaxseeds, chia seeds, seaweed etc.
Magnesium – Reduces muscle spasms and cramps as well as the inflammatory effects of histamine and prostaglandins, mitigates hormonal imbalances. Epsom salt baths or foods such as legumes, nuts, whole grains and dark green leafy veg can be great sources.
Pre- and Probiotics – Help lower inflammation in endometriosis and restore gut microbiome balance which can lessen symptoms such as IBS. Some of the best prebiotic foods are garlic, onions, bananas or asparagus; probiotic foods include natural yogurt, kefir, sauerkraut, kimchi and tempeh.
Cysteine – Assists in inhibiting the proliferation of endometrial cells. It is also a precursor to glutathione and when combined with alpha lipoic acid and bromelain, it can help improve endometriosis-associated pelvic pain. High-protein foods such as chicken, turkey, dairy or eggs are rich in cysteine.
Turmeric – Has potent anti-inflammatory, antioxidant, anti-tumour, and anti-angiogenesis effects making it possibly capable of inhibiting the growth of endometrial tissue.
Vitex Agnus Castus – Has a long history of use in traditional herbal medicine for menstrual disorders and hormonal imbalances. It also has anti-inflammatory and antioxidant properties that can help stop the growth of endometrial tissue by regulating oestrogen metabolism.
Vitamin D – Can help improve chronic inflammatory and autoimmune responses associated with endometriosis. Research shows that women with endo have lower vitamin D levels and there is also a correlation between the severity and progression of endometriosis and vitamin D level. Best source of vitamin D is exposure of our skin to the sun. Good food sources include oily fish and egg yolks from free range hens.
Vitamin C and E – They have a huge antioxidant role that leads to reduction in severity of endometriosis symptoms. Citrus fruits, red peppers, broccoli and blackcurrants are some of the best vitamin C sources while olive oil, nuts, seeds and avocados provide us with good amounts of vitamin E.
Bromelain – Group of enzymes with anti-inflammatory effect that offers pain relief in a variety of conditions. Main source of bromelain is pineapple but it is also found in kiwis and bananas.

Natural Therapies

Natural therapies focus on reducing inflammation and supporting the body’s self-healing abilities.

Heat – can help relax pelvic muscles and alleviate menstrual cramps. Heating pads, warm baths, or hot water bottles are some of the ways to utilize heat therapy.
Physical therapy – pelvic floor therapy addresses muscle dysfunction and pelvic pain through targeted exercises, manual therapy, and relaxation techniques.
Herbs and Aromatherapy – herbs such as ginger, cinnamon, and chamomile have anti-inflammatory and analgesic properties that can provide relief and can be used as teas or tinctures. Essential oils such as lavender, clary sage, and peppermint also have calming and analgesic effects; they can be used in a gentle abdominal massage or in a form of warm compress.
Stress management – chronic stress can trigger inflammation and contribute to hormonal imbalances. Techniques such as meditation, yoga, deep breathing exercises, and mindfulness practices can help promote relaxation, improve sleep, and assist with mood-related issues.
Acupuncture – can alleviate pain and promote healing as well as lower anxiety and pain.
Massage therapy – regular massage or Mayan abdominal/Mizan therapy can help with dysmenorrhea (painful period) caused by endometriosis. Specialised treatments such as Mayan or Mizan can also help with adhesions, blood circulation through pelvic organs, and support fertility.
TENS machine – electrical stimulation to the nerves of the pelvis can help reduce pain and discomfort.
Exercise – regular physical activity helps release endorphins that can help manage pain, improve mood and reduce inflammation.

Homeopathy for Endometriosis

Homeopathy offers a gentle, holistic approach to supporting women with endometriosis. Rather than simply suppressing symptoms, it aims to stimulate the body’s natural healing response and address the underlying imbalances contributing to chronic pain, hormonal disruption, and inflammation.

What makes homeopathy unique is that it’s entirely individualised. A homeopath will look beyond the diagnosis to consider your full picture – physical symptoms, emotional wellbeing, menstrual patterns, and how your symptoms affect your daily life as well as your overall health history.

Some commonly used remedies in endometriosis include:

Sepia – often indicated for women who feel emotionally drained, irritable, and heavy in the pelvic area, especially before or during their period.
Magnesium phosphoricum – known as the “homeopathic painkiller,” it can help relieve cramping pains that improve with warmth and pressure.
Lachesis – useful when symptoms are left-sided, worse before the period, and accompanied by a sense of congestion or intensity.
Pulsatilla – for those with changing symptoms, a gentle and tearful disposition, and relief from open air.

While over-the-counter remedies can sometimes provide relief, the best results often come from working with a qualified homeopath who can match you with the most appropriate remedy for your constitution and symptom pattern.

When integrated into a wider holistic plan – including nutrition, stress management, and lifestyle support – homeopathy can be a powerful ally in navigating endometriosis naturally.

Remember, healing is a journey, not a one-size-fits-all solution. A skilled holistic practitioner can guide you toward long-lasting relief and improved quality of life.

If you or someone you know is struggling with endometriosis, feel free to reach out. Together, we can explore gentle, holistic ways to heal.

And if you would like to learn more about homeopathy, natural remedies and holistic lifestyle for the whole family, I invite you to join our Mother’s Herbal Club. You will have the opportunity to join our weekly live zoom workshops and Q&As, watch all the past recordings and join our vibrant, supportive WhatsApp community for instant advice and chitchat

Would you like to have a chat about your symptoms and healing options? Book the free introductory call now!