https://www.swann-nutrition.co.uk/blog daily 0.75 2025-11-24 https://www.swann-nutrition.co.uk/blog/success-story-holly-a-busy-mum-of-two-regained-her-energy-no-longer-craves-sugar-and-lost-half-a-stone-all-in-6-weeks monthly 0.5 2025-11-24 https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/db5d5b16-bb10-4bb9-a70c-a24b5d4ee010/Omega+3+Fatty+acids+%281%29.png Blog - Success Story: Holly, a busy mum of two regained her energy, no longer craves sugar and lost half a stone - all in 6 weeks! Hollys main goals were: Weight loss Eat healthier food more consistently Have a better understanding on the nutrients she needs to feel energised and support her hormones Build healthy habits and have the right support to implement these habits https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/b7266559-dc29-4da1-81ac-4b44fe6d929b/Omega+3+Fatty+acids.png Blog - Success Story: Holly, a busy mum of two regained her energy, no longer craves sugar and lost half a stone - all in 6 weeks! To address the snacking, I recommended she stick to 3 meals each day, where she prioritised protein, fats and fibre. Rather than take foods away, I wanted to add nutrients to her plate to fill her up and give her the nourishment her hormones were crying out for. Just like any change, it can feel hard and habits are difficult to break. We didn’t stop the snacking in the evening, I just gave her better options. Luckily Holly loves baking so we worked with that. She was able to make snacks that were high in fibre, essential fats and protein which still satisfied that sweet craving. https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/bcbe038a-b01e-4a23-99fc-d292947c15db/6A3129EF-2BC5-4936-B6F9-BB22A7B36328+%281%29.jpg Blog - Success Story: Holly, a busy mum of two regained her energy, no longer craves sugar and lost half a stone - all in 6 weeks! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/733d0da2-de49-46e1-8fe2-49a8aeae6c69/Omega+3+Fatty+acids+%283%29.png Blog - Success Story: Holly, a busy mum of two regained her energy, no longer craves sugar and lost half a stone - all in 6 weeks! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.swann-nutrition.co.uk/blog/holiday-hacks-how-to-stay-consistent-without-missing-out-on-the-foods-you-love monthly 0.5 2025-07-07 https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/3297e53a-39ee-4c38-8c3f-763c686b9e65/Untitled+design+%2853%29.png Blog - Holiday Hacks- How to stay consistent without missing out on the foods you love! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/d5c00928-57ee-4222-9adf-087cfce10e7e/Untitled+design+%2857%29.png Blog - Holiday Hacks- How to stay consistent without missing out on the foods you love! - 4. Let’s talk alcohol… I remember someone telling me once that you’re always chasing that feeling that you get from that first drink. This really stuck with me, as I’ve found it to be so true. You know the feeling, the buzz, the burst of confidence whilst feeling super relaxed. It feels so good that we want more of it. But after that first drink, you don’t get it back. In fact drinking more and more often leads to the opposite, where you feel tired, bloated with a headache whilst knowing the next day is going to be spent nursing a hangover. We lose our inhibitions more when we’re drinking, which often means we have less awareness which can lead to mindless drinking. Hydration is also key, particularly if you’re in a hot destination so always ask for a bottle of water for the table, and aim to have a glass of water after each drink. Be mindful of the sugar content in drinks as the sugar will only add to the poor sleep and hangover, so limit your cocktails to one or two and choose the ones which have a clear spirit, topped with tonic and the whole fruit, rather than fruit juices and fizzy pop. https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/259ecf3e-765f-473d-9f7c-8512811228c9/Untitled+design+%2855%29.png Blog - Holiday Hacks- How to stay consistent without missing out on the foods you love! - 2. Prioritise protein It’s so easy when we’re away to over indulge on the delicious carbs that are on offer! (Hello pastries, cakes, pasta) If the majority of what you’re eating is carbohydrates, this can lead to fluctuations in blood sugar levels throughout the day making you feel tired, grouchy and even more hungry. This can lead you to chase more carbohydrates and before you know it, you’re on a blood sugar rollercoaster you’re entire holiday. I’m not saying you can’t have carbohydrates, but you want to ensure you’re eating protein with it. For example, if you fancy a coffee and pastry for breakfast, could you have it with a side of Greek yoghurt with a few nuts? This will keep you fuller for longer and you wont be craving a snack an hour later! . https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/5c16d12d-71fe-4113-8189-bebc08b78393/Untitled+design+%2856%29.png Blog - Holiday Hacks- How to stay consistent without missing out on the foods you love! - 3. Take the long walk home There are two types of people when it comes to holidays. Those that love to explore and can’t spend more than 5 minutes sunbathing and those that love to spend an entire day by the pool working hard on their tan. If you’re someone that likes to spend the day by the pool, your body is getting very little movement in and whilst you may think that helps your body to rest, it can actually make you feel more tired if you do it everyday. This is why I’d encourage you to make the most of the mornings or evenings. When you get that morning daylight, take a longer walk or jog. You can still be back by breakfast and ready for your day by the pool. Or if you’re heading out for dinner in the evening, could you take a different route home where you get to explore some of the town whilst getting some extra movement in? https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/d39927b4-3aef-4065-960a-a2923be142cf/Untitled+design+%2854%29.jpg Blog - Holiday Hacks- How to stay consistent without missing out on the foods you love! - Morning Sunlight There’s nothing better than waking up before everyone else and heading out for a morning walk. The light we get first thing in the morning is a different type of light to what we get the rest of the day. Those red and orange colours you get in the morning sends messages to the brain which tells us our body is awake and ready for the day which can help keep our energy levels steady over the course of the day. All you need is 10-15 minutes of that early daylight exposure to help regulate your circadian rhythm aka your sleep-wake cycle. Not only will you be getting the morning daylight, you’ll also be getting a bit of movement in. Avoid wearing sunglasses here to get the most out of the light as it’s your eyes that will absorb the light and send messages to your brain that you’re ready for the day! https://www.swann-nutrition.co.uk/blog/how-diet-can-support-the-long-term-effects-of-chronic-stress monthly 0.5 2025-07-01 https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/543bcb51-48de-4f87-99d9-f354cf888004/Add+a+little+bit+of+body+text+%283%29.jpg Blog - How diet can support the long term effects of chronic stress - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/6ec05751-e5a1-4c0b-8c17-df6e30a5d2ed/Add+a+little+bit+of+body+text+%284%29.png Blog - How diet can support the long term effects of chronic stress - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/c03ec562-4259-49f5-a306-40290dd8cc42/Add+a+little+bit+of+body+text+%282%29.jpg Blog - How diet can support the long term effects of chronic stress - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/faf40520-c57e-469e-be9e-57f84957e491/Add+a+little+bit+of+body+text+%288%29.png Blog - How diet can support the long term effects of chronic stress - 4. Eggs Anyone who knows me, knows I am obsessed with eggs! They are one of the cheapest sources of good quality protein, essential for supporting our mood, and packed full of micronutrients including choline, zinc, selenium and vitamin A that supports a range of bodily functions including cognition, gut health and our nervous system. They are super simple to make and so diverse. They can be mixed in with rice to make egg fried rice, added to vegetables to make a frittata, muffins or an omelette. They can even be prepped in advance by boiling them and storing them in the fridge to have as a snack or quick breakfast when short on time. https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/e44bad7b-1d9a-4073-a24b-dfaba55df48b/Add+a+little+bit+of+body+text+%287%29.png Blog - How diet can support the long term effects of chronic stress - 3. Dark Chocolate Swap your milk chocolate for dark chocolate. You may not think dark chocolate hits the spot in the same way as milk chocolate but that’s because your brain is used to the sugar that’s in the milk chocolate that keeps you coming back for more. You’ll find that over time, your taste buds will adapt. I also recommend pairing it with a hot drink as this makes the chocolate creamier, giving it the same mouth feel as milk chocolate. Dark chocolate (over 70 %) is packed full of antioxidants and magnesium; one of the calming micronutrients that is often depleted during stress so it’s a great addition to your diet. https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/bf33dc94-7cfa-43d1-bac3-8744bd60d554/Add+a+little+bit+of+body+text+%285%29.png Blog - How diet can support the long term effects of chronic stress - Frozen vegetables Not only are frozen vegetables more convenient, but they may even be more nutrient dense than the ones found on the supermarket shelves. The nutritional value begins to decline the moment plants have been picked; whilst ‘fresh’ ones often travel thousands of miles to the supermarket shelves, frozen plants are frozen soon after being picked. All the prep has also been done for you, so you simply just need to boil them and add them to your meal to get a hit of antioxidants and fibre! https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/40f35b51-6265-4f71-b1f0-073692f12ef0/Add+a+little+bit+of+body+text+%286%29.png Blog - How diet can support the long term effects of chronic stress - 2. Tinned Fish Oily fish including salmon, anchovies, mackerel, sardines and herring are a great source of omega 3 and protein which supports inflammation and has been shown to support brain health and cognition which is often affected during stressful periods. Tinned fish have a long shelf life so can be kept in the cupboard and simply opened and added to a salad or pasta dish or even on toast for a quick boost of protein. If you need some inspiration, check out my Anchovy and olive pastry over on my recipe page. https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/570f1fef-0d6e-4c7b-b504-b0503efacae2/Add+a+little+bit+of+body+text+%281%29.jpg Blog - How diet can support the long term effects of chronic stress - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/76f110da-0c06-48a6-b952-4e0ceaacfd00/Add+a+little+bit+of+body+text+%289%29.png Blog - How diet can support the long term effects of chronic stress - 5. Nuts and Seeds Sprinkle these on your porridge, soups, salads, pastas, omelettes (the list is endless) for an extra burst of healthy fats and micronutrients to support inflammation and hormonal balance. https://www.swann-nutrition.co.uk/blog/why-prioritising-sleep-is-fundamental-to-your-health monthly 0.5 2025-07-01 https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/faab9555-fa04-4f7b-a494-784c26ed75dd/Untitled+design+%2836%29.png Blog - Why prioritising sleep is fundamental to your health - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/6de7adfd-faa4-4a6f-8e6b-97efa0b5a1f5/Fibre.png Blog - Why prioritising sleep is fundamental to your health - Sources of Fibre: Wholewheat pasta Vegetables Nuts Seeds Oats Fruits with skins on Lentils https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/24fa5249-7008-4472-89c1-320d2580a331/Untitled+design+%2835%29.png Blog - Why prioritising sleep is fundamental to your health - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/4f0e8c1d-c5ce-4412-832d-85e7654e456d/Healthy+fats.png Blog - Why prioritising sleep is fundamental to your health Source of Healthy fat: Oily fish (Salmon, trout, anchovies, herring, mackerel) Avocados Nuts and Seeds Olive oil Eggs https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/1742300507673-SL2MIEZLZ6QOQFCTFBQF/Untitled+design+%2837%29.png Blog - Why prioritising sleep is fundamental to your health https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/1742300546226-O1XG6NI61P73WH96UR79/Untitled+design+%2838%29.png Blog - Why prioritising sleep is fundamental to your health https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/1742300571257-DOM0V2QSKVA9UET3109G/Untitled+design+%2839%29.png Blog - Why prioritising sleep is fundamental to your health https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/1742300848513-A0B96I6DQX3IHAW9FTCR/Untitled+design+%2840%29.png Blog - Why prioritising sleep is fundamental to your health https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/2b4f54e2-b9ea-4852-8d6e-f1bf19a1d26e/Protein.png Blog - Why prioritising sleep is fundamental to your health Sources of Protein: Meat Fish Eggs Edamame beans Chickpeas Lentils Tofu Quinoa https://www.swann-nutrition.co.uk/blog/tglkv84tc21fozmtmqqk6tc7bbocm0 monthly 0.5 2025-07-01 https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/1737988240479-JDNN1VUJL61KV2KYTJZJ/Untitled+design+%286%29.jpg Blog - Polycystic Ovary Syndrome (PCOS): Symptoms and Management - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.swann-nutrition.co.uk/blog/success-story-how-lola-improved-her-cystic-acne-through-nutritional-therapy monthly 0.5 2025-07-01 https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/595cd1ad-ff41-4973-82c2-0f4e8715764d/Untitled+design+%2817%29.jpg Blog - Success Story: How Lola improved her cystic acne through Nutritional Therapy - Meet Lola Lola managed to improve her acne using nutritional therapy after 6 years of trying different medications and skin care routines without success. Find out the steps Lola took to uncover the route cause of her acne which improved her skin no end! https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/4dbcadf2-c60b-4914-b448-5999b29b5269/Untitled+design+%2818%29.png Blog - Success Story: How Lola improved her cystic acne through Nutritional Therapy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/955d71c4-b261-4bd3-8801-b14b1cd3d0d9/Untitled+design+%2820%29.png Blog - Success Story: How Lola improved her cystic acne through Nutritional Therapy - Lola’s Initial Protocol https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/f9ffece5-5527-4701-ab6a-bd98a864c99b/Untitled+design+%2821%29.png Blog - Success Story: How Lola improved her cystic acne through Nutritional Therapy - 6 months on https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/6c1fbff1-6549-4f14-ac4f-b013be37025e/Untitled+design+%2823%29.png Blog - Success Story: How Lola improved her cystic acne through Nutritional Therapy - Lola’s skin after we started to address the dysbiosis Her skin is looking smoother, more even with less inflammation https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/00aaf657-0306-4076-b9fa-20afb590bf86/Untitled+design+%2822%29.png Blog - Success Story: How Lola improved her cystic acne through Nutritional Therapy - Getting to the route cause of Lola’s acne https://www.swann-nutrition.co.uk/blog/the-rise-of-ultra-processed-foods-upfs-and-the-decline-of-our-physical-and-mental-health monthly 0.5 2025-07-01 https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/414e0dcf-5e48-4c86-bd36-b9b650106fdd/Untitled+design+%2820%29.png Blog - The Rise of Ultra Processed Foods (UPF’s) and the decline of our Physical and Mental health - 5. Make the most of your freezer Frozen fruit and vegetables are rich in nutrients and in some cases, more nutrient dense than exported fruit and vegetables. You also don’t have to spend time chopping them as they are already prepped so you just need to boil them in a pan. It’s also great for storing leftovers. Why not give batch cooking a go? You’ll be amazed at how much you can do in 1 hour and your future self with thank you for it! https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/838a423b-b7c6-4e9d-8cc8-4c410ffea98f/Untitled+design+%2818%29.png Blog - The Rise of Ultra Processed Foods (UPF’s) and the decline of our Physical and Mental health - 3. Stock up on canned goods Often we reach for convenient foods because we’re in a rush and don’t have time to make something from scratch. Stocking up on tinned fish, beans and pulses means we have a good quality protein source available without having to do anything. They are also versatile and can be added to toast or paired with salads and vegetables and you have yourself a nutritious meal ready in under 10 minutes. https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/9b90a8fd-2f4b-4c6d-9e94-abc1bfb451e9/Untitled+design+%2815%29.png Blog - The Rise of Ultra Processed Foods (UPF’s) and the decline of our Physical and Mental health - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/4a204e18-0371-493a-9ae0-6dd496ae68f0/Untitled+design+%2817%29.png Blog - The Rise of Ultra Processed Foods (UPF’s) and the decline of our Physical and Mental health - 2. Look for alternatives You will often find alternatives to your favourite foods that will have less ultra processed ingredients and are not always more expensive. Double cream is one example where the supermarket home brand contains nothing but milk, whereas the premium brands have additional unnecessary additives and stabilisers https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/c66349af-0efc-45fa-ad3c-e3302c34cf9d/Untitled+design+%2816%29.png Blog - The Rise of Ultra Processed Foods (UPF’s) and the decline of our Physical and Mental health - Check the ingredients list You shouldn’t just rely on the front packaging of products as marketing companies often use buzz words or phrases such as ‘high in protein’ ‘low sugar’ or ‘rich in vitamins and minerals ’ etc to make us think we are buying a healthy product. An easy way to identify whether a product is ultra processed is to look at the ingredients and if it contains ingredients that you wouldn’t find in your kitchen cupboards or use in your own cooking, it is likely to be ultra processed. You will also notice the words are difficult to pronounce which is also another indicator of an ultra-processed ingredient. https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/229b3242-c2c7-4587-a39b-1eefbb9e9e2a/Untitled+design+%2819%29.png Blog - The Rise of Ultra Processed Foods (UPF’s) and the decline of our Physical and Mental health - 4. Make your own snacks Shop bought cakes, biscuits and snacks are full of ultra processed ingredients. These can easily be replaced by making your own and will arguably taste a lot nicer! https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/04979e24-42c6-4294-86aa-3e43902d5d0b/Untitled+design+%2814%29.png Blog - The Rise of Ultra Processed Foods (UPF’s) and the decline of our Physical and Mental health - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.swann-nutrition.co.uk/blog/5-key-reasons-to-prioritize-gut-health-to-support-menopausal-symptoms-essential-tips-for-a-healthy-gut monthly 0.5 2025-07-01 https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/b55d95c9-f5c8-4323-b73d-a67f2d4eb2d2/Prebiotics.png Blog - Prioritising Gut Health to support Menopausal Symptoms + Essential Tips for a Healthy Gut - Prebiotics Prebiotics feed the gut bacteria and promote their growth and activity which can reduce inflammation, supporting mood and digestion. Sources include: garlic, onions, leeks, chicory, banana’s and apples. https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/7d716a85-1a17-47ae-8b47-834644194cfa/menopause+%282%29.png Blog - Prioritising Gut Health to support Menopausal Symptoms + Essential Tips for a Healthy Gut - Make it stand out The gut microbiome contains a specific set of bacteria known as the estrobolome, which metabolises and regulates estrogen. When gut health is optimal, the estrobolome helps balance estrogen levels. However, imbalances in gut bacteria and lack of diversity, can lead to oestrogen imbalances, which may worsen those menopausal symptoms including hot flushes, anxiety, brain fog and even weight gain. Here are 5 key reasons why you need to prioritise gut health during the perimenopause and menopause… https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/5e1c9ebd-948e-4684-be32-3cef3484c64e/Prebiotics+%283%29.png Blog - Prioritising Gut Health to support Menopausal Symptoms + Essential Tips for a Healthy Gut - Vitamin D This hormone has anti inflammatory benefits which helps to protect the integrity of your gut lining that also helps with maintaining the balance of friendly gut bacteria. We do not get a lot of vitamin D through food, so supplementation is necessary. The NHS recommend we take 400IU per day of vitamin D over winter but if you are already deficient, you may need more so testing your levels will help determine the appropriate dose for you. https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/ebe316ca-bba6-485f-a97c-b282c003774f/Prebiotics+%282%29.png Blog - Prioritising Gut Health to support Menopausal Symptoms + Essential Tips for a Healthy Gut - Cruciferous vegetables Examples of cruciferous vegetables include broccoli, cauliflower, cabbage and kale. They contain compounds called Indole-3-carbinol which is needed to make Diindolylmethane (DIM). These compounds help to break down excess oestrogen, helping with gut motility and hormonal balance which may help lessen the severity of menopausal symptoms. https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/2a532edb-54ef-4ee2-805b-16196b6fd552/menopause+%283%29.png Blog - Prioritising Gut Health to support Menopausal Symptoms + Essential Tips for a Healthy Gut - Make it stand out During menopause, rising levels of the stress hormone cortisol can contribute to fatigue. Additionally, common menopausal symptoms like night sweats, hot flushes, and anxiety can disrupt sleep, further exacerbating tiredness. Insulin resistance may also impact energy levels, but certain strains of beneficial bacteria support insulin sensitivity, helping to regulate blood sugar, essential for maintaining steady energy. https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/3248c079-efc9-4dd3-b380-0d732aece0dd/Prebiotics+%281%29.png Blog - Prioritising Gut Health to support Menopausal Symptoms + Essential Tips for a Healthy Gut - Probiotics The friendly bacteria that can influence the composition and function of your gut. Certain strains of bacteria have been shown to play a role in the production of chemical messengers that influence our mood, making them supportive for anxiety. There are also certain strains that may contribute to less insulin resistance due to their anti-inflammatory properties which may help with weight management. Probiotic foods include kimchi, miso, yoghurt, cheese and sauerkraut. https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/e2cd6b48-8c60-456d-bdf0-68a2ca10a510/Prebiotics+%284%29.png Blog - Prioritising Gut Health to support Menopausal Symptoms + Essential Tips for a Healthy Gut - Magnesium This key mineral supports muscle function that can also help keep the bowels regular, needed for hormonal balance. Magnesium is also a calming mineral that can help support the nervous system. Magnesium rich foods include Leafy greens, nuts and seeds and dark chocolate. https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/47284e60-6fce-4f33-9437-77eaa15af262/menopause+%281%29.png Blog - Prioritising Gut Health to support Menopausal Symptoms + Essential Tips for a Healthy Gut - During menopause, hormonal fluctuations can lead to mood swings, irritability, and depression. Certain strains of bacteria help produce neurotransmitters, which are chemical substances that send signals to the brain to make hormones such as serotonin, dopamine and GABA which can help to support mood and stress. https://www.swann-nutrition.co.uk/blog/parasite-cleansing-worth-the-hype-or-just-another-fad monthly 0.5 2024-09-17 https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/9de3b0d7-dbc4-49f4-b6ef-c9d2cbf99a80/Untitled+design+%285%29.png Blog - Parasite cleansing: worth the hype or just another fad? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.swann-nutrition.co.uk/home daily 1.0 2025-11-15 https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/79b170fa-3df3-49ae-956a-2db2b356a980/IMG-20240712-WA0001+%281%29.jpg https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/7e7925db-631b-4f37-81e2-4ad4e7a543cc/Untitled+design+%2810%29.png https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/2977722e-72a2-4108-971c-3ab82254ace0/PIC+.jpg https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/ff2f6588-66a3-4643-997c-622b3657987f/Untitled+design+%2811%29.jpg https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/7cc34227-26a3-4195-9a24-235fe8662fcd/Untitled+design+%2812%29.png https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/e4ac703c-df42-429f-a6d5-bf38ba3f5118/IMG-20240922-WA0000.jpg https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/bc6bb7a0-8b75-42b0-8f8d-bda27154e232/IMG-20250706-WA0011+%281%29.jpg https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/da4adbd8-6aa4-46be-af13-ceb4e156f323/Add+a+little+bit+of+body+text+%283%29.jpg https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/0d96fef1-6a13-4356-8e25-4a41c96a7101/Nourish+yout+Gut%2C+Elevate+your+mood+5+essential+tips.png https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/1615143694102-0UH0RVHLFAHDTXKWDA9Z/92.+CNHC+Quality_Mark_web+version.jpg Home hand-drawn armchair icon https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/1615143713737-VQT1XKJK8EDF7JIEL1R6/BANT-MEMBER-LOGO-768x267.png Home hand-drawn aim target icon https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/3928a6b7-454f-40a8-8cc5-7312053402b1/nutripractitioner2025.png Home - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.swann-nutrition.co.uk/about daily 0.75 2025-07-21 https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/a9c64c1d-c16c-4ad1-bce9-344f0625eae3/Yoga+mat+pic.jpg https://www.swann-nutrition.co.uk/consultations daily 0.75 2026-01-12 https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/c818f364-282a-4145-a4d6-d00f530aa717/Laptop+pic.jpg https://images.squarespace-cdn.com/content/v1/602c048ef6b7c4321ae636df/5ab8b83c-1819-40d2-b7dc-76852db9c922/weight+Loss++.jpg Consultations - 12 Week programme Discover how to nourish your body and say goodbye to yoyo dieting for good. A 12 week weight loss programme, designed to educate you on the right food and nutrients needed to support your body, whilst promoting a healthy weight loss and positive relationship with food to ensure you can maintain these changes long term. The programme includes: 1 x initial consultation where we review your symptoms, goals and health timeline 5 follow up appointments Regular check ins to keep you on track towards achieving your goals Supplement recommendations 10% off supplements Access to practice better with a chat function and food journal so you can receive regular feedback on your dietary choices. Recipe idea’s. 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