Food has such an incredible ability to support our bodies, not just physically but mentally and emotionally too. Every meal is an opportunity to nourish, restore, and bring the body back into balance.

When we think of healing, it’s easy to picture something clinical or restrictive, but true healing through food is about adding in goodness. It’s about using whole, nutrient-rich foods that support your body’s natural ability to repair, energise, and thrive. 

Whether it’s supporting your hormones, improving your digestion, boosting energy, or simply feeling more like yourself again, nutrition plays a huge role. Every system in the body is connected, and what we eat has a ripple effect from our gut health and immune system to our mood and skin.

As a Nutritional Therapist, my role is to help you understand what your body needs and guide you in making realistic, sustainable changes that truly make a difference. It’s not about perfection, it’s about progress and balance. Small, consistent shifts can have a huge impact over time.

When you work with me at The Oast House, we’ll explore what’s going on beneath the surface. Together, we’ll uncover the root causes behind your symptoms and create a plan that fits into your lifestyle, supporting healing, balance, and long-term wellbeing.

If you’ve been feeling low in energy, bloated, stressed, or just not quite yourself, it might be your body’s way of asking for a little extra support. Through nutrition and lifestyle changes, we can bring things back into alignment and help you feel your best again.

5 Food Tips for Healing

If you’re looking for simple ways to support your body’s healing process, here are five nutrition tips that can make a real difference, especially for joint, bone, and muscle health, which ties beautifully into the osteopathic work they do here at The Oast House.

1. Focus on anti-inflammatory foods
Inflammation is at the root of many health issues, from joint pain and digestive troubles to fatigue. Support your body by including a handful of berries each day (fresh or frozen), 2–3 handfuls of colourful vegetables at lunch and dinner, and 1–2 tsp of olive oil as your main cooking or dressing fat. Add fresh ginger or garlic to meals and 1 tsp of turmeric in soups or curries for an extra anti-inflammatory boost.

2. Prioritise omega-3 fats
Omega-3 fatty acids help reduce inflammation and support joint and muscle recovery. Aim for 2 portions of oily fish per week (about a palm-sized piece each time) such as salmon, mackerel, or sardines. For plant-based sources, include 1 tbsp of chia seeds or ground flaxseed daily, or a small handful of walnuts a few times per week.

3. Support your bones with calcium and vitamin D
Strong bones rely on a variety of nutrients. Include 1–2 portions of calcium-rich foods daily such as a glass of fortified plant milk, a matchbox-sized piece of cheese, or a serving of leafy greens. Try to get 10–15 minutes of sunlight on your skin when you can, and consider getting your vitamin D levels checked during the winter and if needed a vitamin D supplement during the darker months.

4. Add in collagen-rich foods
Collagen supports joint, bone, and skin health. Enjoy 1 cup of bone broth as a warming drink or base for soups, or include 1–2 servings of chicken or fish (with the skin on if possible) each week. You can also add 1 scoop of collagen peptide powder to smoothies, porridge, or yogurt. Pair it with a vitamin C source such as a handful of berries, kiwi, or orange slices to help your body use it effectively.

5. Keep magnesium levels topped up
Magnesium helps muscles relax, supports energy production, and aids sleep. Aim for a small handful of pumpkin seeds, 2 squares of dark chocolate, or half an avocado most days. Add a few handfuls of leafy greens like spinach or kale to meals, and enjoy a warm Epsom salt bath in the evening to unwind while boosting magnesium through your skin.

I can’t wait to start working with the team at The Oast House and to meet some of you soon. If you’re curious about how nutrition could help you, please feel free to come and say hello or book a consultation. I’d love to chat!

Here’s to using food as a form of self-care, balance, and healing.