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new ways to rid yourself of migraines

Try something different to banish that headache! Xandra says: In the UK, as many as six million people suffer from migraines.1 As a chiropractor, I’ve been treating migraine headaches in my practice for over 10 years. Just making a few daily lifestyle changes can have a huge difference in the frequency and intensity of migraines. ...

sleep and your posture 

how you sleep matters   Xandra says: In the same way that sitting incorrectly all day can play havoc with your back, poor sleeping posture can affect your back and joints too. Poor posture when sleeping can cause back and neck pain, headaches, tiredness, reduced circulation, cramp, reflux and digestive upset.1 A good night’s sleep is ...

the best ways to relieve back pain 

techniques that really work! Xandra says: As a chiropractor, I’ve been treating back pain in my practice for over 10 years. A bad back is something that most of us will experience at least once in our life. The majority of back pain comes not from accident or injury, but is as a result of ...

it’s never too early to start caring for your back

why you should consider giving your children chiropractic care Xandra says: I have been working as a chiropractor for many years, and over that time I’ve supported many patients through stressful events in their life like a new job, a new house, a wedding, and of course, pregnancy.  But what is the right age to ...

adio 3 minute posture correcting challenge

find out what just three minutes a day can do for your posture!  At Adio, we believe that the foundation of good movement begins with taking care of your posture and spine. Xandra has put together a rapid, three-minute programme (from our comprehensive Adio Realign programme), that can help almost anyone to increase their spinal ...

what is functional medicine?

understanding the pillars of the adio philosophy  Functional medicine determines how and why illness occurs, and then works to restore health, by addressing the root cause of disease for each individual. It is a new approach to health and wellness that harnesses medical knowledge from multiple sources, and, in tandem with understanding each patient’s unique ...

what is traditional Chinese medicine?

understanding the pillars of the adio philosophy  Traditional Chinese Medicine (TCM) is a complete system of medicine with its own forms of diagnosis and treatment. It has a history of 2,500 years and is widely used in China and throughout Europe and North America. It is a timeless bridge between ancient philosophy and meticulous observation ...

magnesium: what you may not know about this super supplement

a vital mineral, that we can all benefit from Jess says: Magnesium is definitely one of my top three supplements, along with vitamin D and zinc. I have personally seen the difference that taking magnesium can do to benefit insomnia sufferers or poor sleepers in my patients (and myself).  Magnesium is also my number one ...

goji berries: an antioxidant powerhouse

Dr Jess says: Goji berries, also known as wolfberries or, in traditional Chinese medicine, as Go Qi Zi, are well known for their health benefits. These bright, red-orange coloured berries are often sold dried, or in pre-made juices (these can contain a lot of sugar, so be aware).  The Chinese view goji berries as a ...

exploring endometriosis

how to take back control of this painful, debilitating condition If you are struggling with endometriosis, you are not alone. One in 10 women suffer from what can be a debilitating condition. It’s much more than just ‘bad period pain’! Endometriosis is a long-term, debilitating condition that means struggling with pain and other physical and ...

hypothyroidism

what is hypothyroidism?  Our thyroid glands are located in our neck. Its main job is to produce hormones that regulate our metabolism. When our thyroid is out of sync, it creates one of two conditions:   Hyperthyroidism, which is where the gland is overactive and produces too much thyroid hormone, and, Hypothyroidism, where the gland is ...

support your thyroid the natural way

natural supports for low thyroid function (hypothyroidism) Natural thyroid glandulars – there is a natural alternative to Levothyroxine medication If you have been taking thyroid replacement medication, you could consider taking a natural thyroid glandular supplement to replace your medication. If this is something you are considering, it is important to do this under medical ...

the best vitamins and minerals for hypothyroidism

find natural support through dietary supplements   Vitamins, dietary nutrients and minerals all play a surprisingly big role in how healthy our thyroid is. While the medical profession is still learning about the many and often complex ways in which these nutrients work, we do know which nutrients have shown to be of benefit to those ...

herbs for hypothyroidism

Dr Jess: Traditional herbs have been used to treat symptoms of hypothyroidism like fatigue, low energy, weakness and ‘brain fog’ for hundreds, and in some cases thousands, of years. Scientific evidence is now beginning to show the effectiveness of these herbs on the thyroid and mechanisms for how they work. I have used all of ...

ancient wisdom on gut health

understanding traditional Chinese medicine and the role that ‘damp’ plays the spleen and damp Traditional Chinese Medicine (TCM) looks at the digestion in a  way quite unlike western medicient. Their approach, based on thousands of years of observation of the body and symptoms, encapsulates an inherent health philosophy of balance and flow.  Although this approach ...

beautiful chickweed and its many uses

Dr Jess says: “As a busy, still-learning gardener, I was excited to discover chickweed had appeared in my raised salad bed. Chickweed grows of its own accord and requires absolutely no care! It grows like a weed and reappears every year. As a herbalist, I have found chickweed great as an oil or cream to ...

constipation

how to keep things moving We are a constipated nation. In fact, NICE (the National Institute for Health and Care Excellence) suggest that it is something that affects as many as 20% of the UK population. As a doctor, it would not surprise me if the number was even more!  Constipation has a much greater ...

coconut oil: the most powerful oil for your health

Dr Jess says: I love coconut oil! I have seen spectacular results when using it with patients, in treating everything from eczema in children, to preventing recurrent tooth abscesses in adults. Coconut oil should be a superstar natural medicine and food in every home. I use it every day to cook with, and also after ...

using aloe vera

explore the uses of this wonderful plant Jess says: Aloe vera is a staple in our natural medicine cabinet at home. While you may be more familiar with it in skin creams or aftersun lotions, we keep aloe juice in our fridge, and it is great for soothing an unhappy stomach, acid reflux, constipation or ...

the benefits of psyllium husk, and how to use it 

Jess says: Psyllium husk is a safe, natural and effective fibre that can revolutionise your digestion. This is probably one of the products I recommend the most to patients with digestive problems, including IBS, bowel disease, constipation or diarrhoea.  It’s also great as a support alongside a healthy diet for losing weight and helping blood ...

how to get your child to eat (and enjoy) vegetables

we share our top tips! One of the most common complaints from parents who are trying to give their children a healthy and balanced diet, is that their child won’t eat vegetables. How do you handle a fussy eater who picks out the most finely diced vegetables and refuses, point blank, to eat anything green? ...

natural head lice treatment for kids

Avoid harmful insecticides with this simple, natural solution The insecticides contained in over-the-counter head lice shampoos and treatments have been linked to issues with cognitive performance in children (including memory, learning and development). Jess says: Our natural home herbal shampoo uses the power of lavender and rosemary essential oils, with neem. Not a single child ...

why you need to reduce your sugar intake

it’s time to cut down on the sweet stuff Dr Jess says: In my personal and professional opinion, sugar is the most deadly threat to our health and one of the hardest things to quit. Many people fail to realise that carbohydrates are made of long chains of sugar, and that white flour breaks down ...

what is homeopathy?

understanding the pillars of the adio philosophy  Homeopathy is a safe and natural way to bring the body back into balance. It is the second most widely used system of medicine in the world, successful in treating a wide range of conditions by looking at the whole person and their individual symptoms and traits. It ...

natural insect repellent

a natural, safe bug spray that works! Dr Jess: This recipe was originally adapted and added too from DrMercola.com and it was made it to huge demand for our clinic. We have now tested this bug spray all over the world when travelling and hundreds of our patients and family and friends swear by it. ...

the gut-brain axis

how our gut health affects our brain Dr Jess says: When I graduated medical school in 2006 to become a doctor, I had little knowledge about the emerging research on the gut microbiome (the trillions of microorganisms living in our gut). This explosion of evidence came in 2012 and has only grown since then. We ...

feeling overwhelmed? stressed? feel like you can’t cope, or there is too much to do, so you just procrastinate? 

how to manage your life, and your time, for greater happiness and clarity Dr Jess says: While mental health is slowly becoming something that more people are comfortable with discussing, for others, it still brings feelings of shame that they can’t cope with the pressures of everyday life. But feeling this way is common, with ...

supercharge your health by skipping breakfast 

Jess and Xandra say: Neither of us have eaten breakfast now for over six years (except Jess, when she was pregnant). Many of our patients are also doing the same, as intermittent fasting has become more popular. Once you get used to skipping breakfast, it becomes normal and you feel the benefit to both your ...

how to bring more gratitude into your life

the benefits of being thankful Dr Jess says: One of my favourite ever quotes by Oprah Winfrey is: “Be thankful for what you have, and you’ll end up having more. If you concentrate on what you don’t have, you will never, ever have enough.” This simple quote explains the practice of gratitude in a nutshell. ...

amazing ashwagandha: a powerful, rejuvenating herb

Dr Jess says: Ashwagandha root, Latin name Withania somnifera, is a wonderful, rejuvenating Ayurvedic herb. Safe, gentle and powerful, it is now one of the most commonly used herbs by medical herbalists. Why? Because, like us, they find that it works! I find it a wonderful restorative and strengthener and have seen its benefit in ...

feeling run down? give zinc a try

Jess says: As I’m sitting on the sofa, recovering from a horrible cold writing this, zinc seems the perfect mineral to tell you about. Today, my body is proof that despite a good diet, herbs and supplements, my immune system can’t overcome sleep deprivation, thanks to my son, Jack! I find zinc excellent to help ...

the stress-busting benefits of shinrin-yoku

time to connect with mother nature Dr Jess says: I, like many others, crave being outdoors when I feel stressed or have been working at a computer too long. It doesn’t surprise me that the benefits of shinrin-yoku are so extensive, but it is a wonderful validation for the common advice we give patients to ...

why you need vitamin D: health benefits and natural healing

now more than ever, this shouldn’t be overlooked! Jess says: The benefits of optimum vitamin D levels are now indisputable, particularly in light of the recent pandemic. Vitamin D is definitely in my top three supplements.   I recommend that all UK adults* take a vitamin D supplement through the winter months (October to March) of ...

the (gut) microbiome: the main root cause

what is the gut microbiome?  The microbiome is the trillions of microorganisms (also called microbes or microbiota) of thousands of different species that live over and inside the surfaces of our body, like a ‘living’ paint, which at a microscopic scale, is teeming with life. These living microorganisms include not only bacteria, but also fungi, ...

how to (and why you should) avoid wheat in your diet 

Dr Jess says: “Wheat is a complex topic in natural health. While people with coeliac disease are unable to tolerate any gluten (a protein that is found in grains including wheat, barley and rye and hidden in a lot of processed foods), there are a large number of other people who experience health symptoms when ...

reishi mushroom: an exciting and powerful superfood

Dr Jess says: I use reishi mushroom regularly with my patients, often in combination with cordyceps, to strengthen weakened patients or to boost general health and immunity. I have seen amazing results using reishi to treat a patient suffering from nephrotic syndrome (a kidney condition, where patients have too much protein in their urine). Reishi mushroom ...

jala neti pots: how they work and what they can do for your health

learn more about nasal irrigation Jala neti is the practice of nasal cleansing, used by yogis and in Ayurvedic medicine for thousands of years. Traditionally, a neti pot is a small jug filled with saltwater, poured into the nostril and used to clear the nose for improved breathing. The rinse is made up of a ...

the health benefits of ginger: how to take it & proven remedies

learn more about this wonderful healing super-spice Dr Jess says:  For thousands of years, ginger has been used in traditional Chinese medicine and in Indian Ayurveda to help treat a multitude of health issues.  The root of the ginger plant is not only renowned for helping people to take nausea (sip on a cup of ...

why vitamin B6 is one of the most crucial B vitamins

Jess says: Like many doctors, I was taught to mainly think about thiamine (vitamin B1) and vitamin B12 when considering low B vitamin levels in patients. Vitamin B6 has emerged as being just as critical for our overall health. It is particularly important for regulating the brain and mood. Vitamin B6 is a necessary cofactor ...

long covid

Dr Jess says: Long COVID is the description for ongoing symptoms that continue for several weeks or months after coronavirus infection. This doesn’t always seem to be related to how bad your symptoms were, although I have definitely seen it more in people who had to go to hospital or had strong symptoms. Fatigue, headaches ...

how yoga can improve your mental and emotional wellbeing

 featuring: Jess & Xandra guests: Sarah Lawrence video length: 31 minutes about: Jess & Xandra talk to Sarah about the many benefits of yoga, the different types and how to get started. Also, they learn more about Sarah’s journey to becoming a yoga teacher and how The Yoga Family came about. medical disclaimer – All ...

a holistic approach to pet care

 featuring: Jess & Xandra guest: Chelsea Dawson, True North Vet video length: 49 minutes about: Chelsea Dawson joins Jess and Xandra to discuss all things pet health the natural way. Chelsea takes a holistic approach to the examination and treatment of patients where she looks at the animal as a whole, rather than a ...

an introduction to the structure & movement zone

 featuring: Jess & Xandra video length: 32 minutes about: Jess & Xandra take us through an introduction of the Structure & Movement zone. Medical disclaimer – All Adio services are provided for informational purposes only and are not intended to diagnose any medical or health care condition, replace the advice of a registered healthcare professional ...

an interview with Katy, our health coach

 featuring: Jess & Xandra guest: Katy Allen, Adio Health Coach video length: 30 minutes about: Health coaching is a vital part of modern medicine and multiple studies show that having a health coach dramatically improves your chance of meeting your health or wellness goals. Find out what a health coach is and why they ...

mindfulness for sleep

 instructors: Fiona & George difficulty: Easy class time: 22 minutes you will need: a quiet space, preferably uninterrupted, you may find the audio version on headphones helpful to listen to in bed. about: George and Fiona Adio’s wonderful mindfulness instructors talk you through mindfulness and sleep and teach you a useful technique if you are struggling ...

introduction to mindfulness

 featuring: Jess & Xandra guests: Fiona Foster & George Bate video length: 31 minutes about: Jess & Xandra talk to George & Fiona about the benefits of mindfulness. Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s ...

mindfulness for kids

 instructors: Fiona & George class time: 22 minutes you will need: a quiet space, an apple and some bubbles about: George and Fiona Adio’s wonderful mindfulness instructors talk you through mindfulness for kids. An easy way to introduce mindfulness to your children is through informal practices like the ones in this video, that you can ...

yoga – relax and unwind after work

 instructor: Victor difficulty: Easy class time: 24 minutes you will need: A yoga mat and enough space to move freely around it To help you combat the negative effects of prolonged sitting, Victor from The Yoga Family designed a post-work stretch for healthy posture and happy muscles. Yoga medical disclaimer – Listen to your ...

yoga – post workout cool down

 instructor: Victor difficulty: Easy class time: 46 minutes you will need: A yoga mat and enough space to move freely around it Welcome to a simple and gentle set of yoga stretches from the wonderful Victor of Yoga family in which he takes you through a whole body post workout cool down. Yoga medical ...

yoga – dynamic yoga flow with Sarah

 instructor: Sarah difficulty: Medium class time: 29 minutes you will need: A yoga mat and enough space to move freely around it. Sarah from The Yoga Family guides us through a dynamic yoga flow with an introduction to crow pose. Yoga medical disclaimer – Listen to your body and do not push it into ...

yoga – gentle yoga flow with Sarah

 instructor: Sarah difficulty: Easy class time: 22 minutes you will need: A yoga mat and enough space to move freely around it Sarah from The Yoga Family takes us through this gentle yoga flow where you connect to your breath and body and let go of stresses, worries and burdens with a focus on ...

yoga – restorative and yin yoga practice

 instructor: Sarah & Jane difficulty: Easy class time: 22 minutes you will need: A yoga mat and enough space to move freely around it. Sarah from The Yoga Family guides us through this amazing restorative yoga practice. Breathing is a very important factor in yin yoga so throughout this practice make sure you’re taking ...

yoga – post work stretch

 instructor: Sarah difficulty: Easy class time: 20 minutes you will need: A yoga mat and enough space to move freely around it. Relax and unwind after a hard day with this stress-busting, feel-good yoga flow with Sarah from The Yoga Family. Yoga medical disclaimer – Listen to your body and do not push it ...

yoga – breath space

 instructor: Sarah & Jane difficulty: Easy class time: 17 minutes you will need: A yoga mat Get comfortable and let’s do this together. Sarah & Jane from The Yoga Family guide us through some lovely calming breathwork. They recommend lying down on your yoga mat but you can do this session sitting down leaning ...

yoga – beginner’s vinyasa

 instructor: Victor difficulty: Medium class time: 4o minutes you will need: A yoga mat and enough space to move freely around it. Victor from The Yoga Family guides us through a vinyasa yoga class. The term vinyasa refers to the alignment of movement with the breath,  you’ll move from one pose to the next ...

stop moving my seat! six easy ways to improve your driving posture

Xandra says: Don’t you just hate it when someone else drives your car? If you’re anything like me, I’m sure you’ve felt the same when someone else has moved every aspect of your car seat and you have to spend ages resetting it.  Our car seats are very much like our workstations. As places that ...

contraceptives – a brief explanation

the different types and what to know before you choose the best solution for you and your body Dr Jess says: As both a natural doctor and a woman, choosing the right form of contraception for myself was a challenge. Personally, I’m not a fan of synthetic hormones, but for others they may be the ...

natural health benefits of wild garlic

wonderful ways to use it in your diet If you are out and about in nature, why not look out for some wild garlic to forage? Wild garlic grows commonly in woodland and you can smell it when walking in late spring. Look for the characteristic large dark green leaves and cluster heads of white ...

why your body needs vitamin B1 (thiamine), and why you may be running low

Jess says: Like many doctors, I was trained to look for conditions caused by a severe deficiency of vitamin B1; particularly Wernicke’s encephalopathy, but I failed to understand the wide range of lesser symptoms like low energy, mood and sleep problems which can also be caused by a vitamin B1 deficiency. Over the years, however, ...

why you need to know about vitamin K2

Jess says: You may never have heard of it, but did you know that vitamin K2 is probably one of the most important vitamins? It can help to treat a wide range of conditions and is at its optimal best, when taken alongside vitamin D (and if you are taking vitamin D, you should consider ...

what Is ho’oponopono? benefits and techniques for the art of forgiveness

Dr Jess says: I first came across this forgiveness ritual on a kinesiology course over eight years ago and found it incredibly powerful. Based on four simple phrases, the practice unexpectedly brought tears to my eyes, really resonated with me and the process had an amazing impact on the group of us learning it. I ...
Adio recommends getting the right nutrients

immune heroes

getting the right nutrients Now that we understand the main factors that can damage our immune health, it’s time to look at our immune heroes, which can help you to rebuild and support a healthy immune system. When we look at the relationship between our gut microbiome and our immune system, we can see that ...
Repair your immune system

inflammation

repair your immune system, the natural way  Jess says: Worldwide, three in five of us will die of chronic diseases related to inflammation. Despite people having heard of inflammation, most don’t really understand what it means.  Inflammation is a normal response to protect our body from potential toxins and biohazards, by producing a low level ...
Immune healing colostrum

immune-healing colostrum

a magical start from nature’s first food Colostrum is the fluid produced from the breast tissue of mammals for the first 72 hours after birth, before their milk comes in.  It is rich in vitamins, minerals, lactoferrin and essential fats and is food for the developing immune system of the newborn. Colostrum is the main ...

the best natural remedies to beat hay fever

Jess says: Most of us long for spring and summer, but for some of my patients this can be a miserable time of year. They develop symptoms such as itchy eyes, a runny or blocked nose, a sore throat, skin problems and in some cases, asthma. The time of year that these symptoms start can ...
the best herbs to boost your immune system

the best herbs to boost your immune system

Jess says: These are my tried and tested top seven immune-boosting and healing herbs that help prevent infections and strengthen natural immunity. This list is not of the most common herbs found in an online search, or even in medical papers or research. It’s compiled from my own extensive clinical experience of treating thousands of ...
the superpowers of vegetables

the superpowers of vegetables

their benefits, and how to get more into your diet Dr Jess says: While we may consider vegetables to be the accompaniment to our meal, they are in fact powerful medicines that can help to reduce the risk of dying from many diseases1 and can help you to lose weight.  While the government guidelines are ...
the power of plant phytochemicals

the power of plant phytochemicals

learn more about the healing power of vegetables Dr Jess says: Throughout the Adio site, we advocate ‘eating the rainbow’ of fruit and vegetables. This is not only to optimise our nutrition, but because plants are nature’s medicine. They are packed full of vital plant phenols, phytochemicals and flavonoids that can help our bodies to ...
The best natural remedies

Mother Nature’s armoury of remedies

Did you know that 50% of drugs in use today are directly derived from natural products? 1 At Adio, we believe that food is medicine and that Mother Nature has a tremendous armoury of remedies that can help to treat anything, from minor to major afflictions.  Natural medicine is about far more than just homeopathy ...
only 5-10% of cancers are genetic

did you know that only 5-10% of cancers are genetic?

It’s an easy and common misconception to believe that if we get ill, it’s because of something hereditary that is hardwired into our DNA, because our parents and grandparents had the same illness. Yet in fact, only 5-10% of all cancers are down to our genetics.1 It’s a similar story for many other serious illnesses. ...
Adio teaches you simple ways to change how you think about health

risk of hospitalisation with flu-like illnesses is up to six times higher if you have diabetes

Did you know that your risk of hospitalisation with flu-like illnesses is up to six times higher if you have diabetes,1 and twice as likely if you are overweight or obese?2 It seems that especially since covid, we essentially know that being overweight or diabetic is bad for us and can lead to more serious ...
suffering from long term stress?

suffering from long term stress?

Did you know that you are nearly 50% more likely to suffer from an autoimmune disease, if you suffer from long-term stress?1 Chronic (long term) stress is becoming more and more common. We live in a world of instant everything. Instant gratification, instant shopping, instant news, instant communication. In so many ways, technology is a ...
A healthy gut is vital for a healthy immune system

up to 80% of your immune system lives in your gut

A healthy gut is vital for a healthy immune system. Medical knowledge is beginning to appreciate the issues that a leaky gut can cause and even how our brain function can be affected by a lack of a diverse gut microbiome.  Now, more than ever, we need to be doing what we can to ensure ...
Symptoms of depression

mindfulness can reduce ongoing symptoms of depression as effectively as medication

Did you know that mindfulness can reduce ongoing symptoms of depression as effectively as medication, but without any of the side effects?1 Meditation and mindfulness aren’t all about wearing tie-dye clothes and chanting mantras whilst sitting cross-legged. (Well, not unless you want them to be.) More and more people are beginning to see the value ...
Are you feeling lonely?

nobody wants to feel lonely

Did you know that loneliness increases the risk of dying early by over 25%?1 Nobody wants to feel lonely, but in an ever more digital world, those real-world, meaningful connections that we used to make with neighbours, friends, work colleagues and group activities are slowly being replaced with video chats and instant messaging.  Of course, ...
Adio’s hub features a wide range of yoga and meditation resources

yoga is incredibly effective at reducing trauma-related symptoms

ACE’s (adverse childhood events) are proven to play a big part in our overall health and wellbeing. As adults too, we often have to face and overcome traumatic events that can shape our entire lives. Unfortunately, this is quite often simply part of life. We have to find forgiveness, heal and move on and try ...
dementia and Alzheimer’s are two of the leading causes of death

dementia and Alzheimer’s are two of the leading causes of death

When we’re young, it’s easy to believe that most people die of old age, but that simply isn’t true. Whether it’s cancer, heart disease, dementia or Alzheimers, it’s always something that kills us.  Dementia and Alzheimer’s in particular are harrowing ways to end a life. For the people that love the person who is affected, ...
weight loss comes from diet changes

over 75% of weight loss comes from diet changes

Yes, they say that ‘abs are made in the kitchen’ and it’s largely true. While exercise is particularly great for looking after our heart, flexibility and mental health, if we are trying to lose weight, the greatest results come from making changes to what we eat, not how often we work out.  Adio doesn’t believe ...
How do I reduce my blood pressure?

a walk in the woods can reduce your blood pressure

We all know that the idea of taking a walk for a ‘breath of fresh air’ when we are feeling stressed is a good thing. Just taking that break from what it is that is stressing us out or causing us anxiety can do us the world of good and help to calm our nerves ...
the benefits of regular exercise

the benefits of regular exercise

Exercise: It’s one of those things that people tend to either love or hate. And, while it’s all too common to use the excuse that you don’t have time to exercise, it really doesn’t have to be that big a commitment.  In fact, the human body needs to exercise for a minimum of 150 minutes ...
Chiropractic treatments

it takes over 4,000 hours to train as a Doctor of Chiropractic

Chiropractic treatments are gaining in popularity. In the UK, there are still only 3,000 registered chiropractors, but in the USA, there are over 95,000!  Training to become a chiropractor is a lot of work. There is classroom learning and lab work and then clinical internships to complete – over 4,000 hours in total (that’s over ...
there are over 360 joints in the human body

did you know that there are over 360 joints in the human body?

Every one of those 360 joints is lined with cartilage to cushion their surface. Most contain synovial fluid, which acts like our own version of oil, lubricating our joints.  Our brain coordinates all the movement in those joints, as if it were conducting an orchestra, using nerves to send and receive information and muscles to ...
Antibiotics can damage your gut bacteria

antibiotics can do more harm than good

Did you know that antibiotics can damage your gut bacteria for up to four years?1 A lot of people now know that antibiotics can do more harm than good. Of course, there are still times when we need and must take them, but doctors are already warning people that they may develop a tolerance for ...
All kinds of factors can affect how diverse our microbiome is

are we more bacteria than we are humans?

Yes, it may sound gross, but it’s true!1 Not only are our bodies full of microorganisms, but our skin too, is covered in them, however often we bath or shower! In fact, we have ten times more genes from the microorganisms in our body, than we have human genes.  The majority of the microorganisms on ...
what is the gut microbiome?

a healthy gut is vital for a healthy immune system.

did you know that 80% of your immune system is in your gut? 1 A healthy gut is vital for a healthy immune system. Medical knowledge is beginning to recognise the issues that a leaky gut can cause and how even our brain function can be affected by a lack of a diverse gut microbiome.  ...
Over 80% of women struggle with hormonal imbalance.

over 80% of women struggle with hormonal imbalance

Over 80% of women struggle with hormonal imbalance.1 Women and their hormones may have been the butt of many jokes over the years, but finally, the world is starting to acknowledge the power that hormonal imbalances can have over women’s lives.  From when and how to get tested, to the signs and symptoms and illnesses ...
About cortisol (the stress hormone)

cortisol (the stress hormone) can be more dangerous to your health than smoking

Research shows that stress is one of the most damaging lifestyle factors for men and women.1 Of course, we can’t all simply quit our jobs and live in a stress-free bubble, but there are plenty of quick and easy ways to help reduce stress and to live happier, more fulfilling lives.  Cortisol is also responsible ...
Male menopause (or 'manopause')

menopause isn’t just for women of a certain age!

Yes, guys, it appears that menopause isn’t just for women of a certain age! Decreasing testosterone can affect your libido, energy, muscle strength and brain function.1  This decrease usually occurs in men who are in their forties and fifties and is something that doctors are finally starting to recognise. But this isn’t something that you ...
omega-3 may improve the health of your baby’s brain

did you know that taking omega-3 may improve the health of your baby’s brain?

Early research shows that taking a DHA-based omega 3 supplement in the pre-conception period (before pregnancy) improved the folding of the baby’s brain (which is believed to help ensure greater intelligence).  Fish-based omega 3 supplements during pregnancy improved mental processing skills in children at the age of 4.1  Omega 3 is just one of our ...
owning a cat can reduce heart disease

owning a cat can reduce heart disease markers

In a study of nearly 4,000 people, owning a cat significantly reduced the risk of dying from a stroke over a 20-year period.1 Animals are natural stress-busters. Owning and stroking a pet cat or dog can not only help reduce the risk of a stroke, but it can also help reduce blood pressure and improve your ...
carers can benefit from online support

carers can benefit from online support

Having access to the right information can make all the difference. Internet-based health information programmes significantly improved depression, stress and anxiety in those caring for an adult with chronic health problems. The carers benefited most from having online education, information and peer support.1  Being a carer is tough. Whether it’s a friend, family member or ...
Crispy chicken and celeriac chips

crispy chicken and celeriac chips

Chicken and chips, the low-carb way! Celeriac is low carb, high fibre and high in circulation-boosting potassium and bone-healthy Vitamin K. Asparagus is rich in glutathione that helps the body detoxify, supports liver function and may protect against cancer. Serves: 2 Prepare: 15 minutes Cook: 25 minutes Ingredients: 600g/4 cups/1 whole celeriac 1tsp smoked paprika ...
Beetroot and halloumi fritters recipe

beetroot and halloumi fritters 

A fresh and zingy treat! In traditional Chinese medicine, spring onions are used to prevent winter coughs and colds and contain phytochemicals that boost immunity. Chickpeas are high in bone-supporting calcium, heart-helping potassium and may help reduce LDL (bad) cholesterol. Serves: 2 Prepare: 15 minutes Cook: 20 minutes Ingredients: 200g/1½ cups grated beetroot 150g/1¼ cups ...
Sesame salmon and creamy leeks recipe

sesame salmon and creamy leeks

Leeks are high in vitamins A and C, folate and the circulation-boosting flavonoid kaempferol. Salmon is high in heart and brain-healthy omega 3s, calcium and contains the cancer-protective, powerful antioxidant astaxanthin. The red colour of Sockeye salmon is reflective of its high astaxanthin content.  Serves: 2 Prepare: 15 minutes Cook: 30 minutes Ingredients: 2 salmon ...
sweet potato and miso soup recipe

sweet potato and miso soup

A creamy, filling lunch with a subtle sweetness and a gentle kick of heat. Miso is a fermented Japanese food made from beans. It contains the probiotic A. oryzae, which can help your digestion and reduce symptoms of IBS. Regular consumption can reduce the risk of cancer. Once opened, miso lasts for 6-12 months. Serves: ...
Low carb granola

low carb granola

Use for breakfasts, to top desserts or just when you need a little crunch! Brazil nuts are very high in selenium, which helps your thyroid and immune system and your ability to fight cancer. Serves: 10-12 Prepare: 20 minutes Cook: 20 minutes Ingredients: 55g/½ cup unsweetened desiccated coconut or raw coconut flakes  85g/¾ cup Brazil ...
How to make a kefir smoothie

kefir smoothie

A Refresh programme breakfast staple. Kefir is a powerful probiotic with up to 1.5 trillion good bacteria in this recipe alone. It is a superhero level gut food! Serves: 1 Prepare: 5 minutes Ingredients: 250ml/1 cup kefir, preferably homemade (make your own kefir) 50g/½ cup raspberries, blueberries, strawberries or mixed berries OR 2tsp cocoa powder ...
How do I sit properly

homeworking? let’s sit properly!

Xandra says: Good posture is everything. How we sit and stand can affect so many facets of our lives, from our balance and coordination, to how well you breathe possibly even how long you live! Part of the Adio Posture Programme teaches people how to sit correctly. As more of us make the move to ...
kids

five proven ways to make your child more intelligent

We all want to give our children the best possible start in life and to see them reach their full potential… but did you know that you can increase your child’s intelligence, improve their brain function and help them do better in school with just a few simple changes?  These are our best tips for ...
the magic of kefir

the magic of kefir

Jess says: We started using kefir in our practice nine years ago, after we experienced its astonishing results ourselves. After Dr. Xandra’s digestion struggled to recover from a stomach bug, her Russian friend and colleague gave her kefir and she was amazed at her rapid recovery. She brought it home from London for me, when ...
leaky gut

what is leaky gut? 

understanding intestinal permeability ‘Leaky’ gut, or increased intestinal permeability (the medical name for leaky gut), is a condition that occurs when the lining of the gut becomes inflamed or damaged and fails to act as an effective barrier. It allows substances from inside the gut to move through the gut wall into places that they ...
mindfulness

the benefits of mindfulness – how to practice being present

Jess says: How many times do you see a roomful of people staring at their mobile screens, ignoring everything that is going on around them? We have become so caught up in the over-stimulating online world, that many of us have forgotten how to take time out. Sometimes we need to unplug and fully experience ...
astragalus

why astragalus could be your new herbal best friend

Jess says: One of my most important Chinese herbs, astragalus is in most of my Chinese herbal prescriptions, and is a must for any of my patients with low energy or serious health complaints.  It’s a wonderful restorative and energising herb that I have seen give great results for fatigue, preventing infection and helping the ...
eating organic

supercharge your health, by eating organic

Jess says: Remember as a child, when vegetables actually tasted like vegetables? A lot of the change in how our food tastes is down to how our modern-day food is now produced. Organic food doesn’t just taste better, it’s much better for you too! Here are my top five reasons to eat organic, which I ...
The powers of activated charcoal

the dark powers of activated charcoal, and how best to use it

The essential medical support for home first aid Jess says: Activated charcoal is a staple for your home medicine cabinet and is a great, safe go-to remedy in our house for upset stomachs or over-indulging! It’s the only product I have seen that can significantly reduce bloating quickly in patients and is a great digestive ...
Reducing the spread of COVID

can we breathe easy now?

Well almost. As we, and the rest of the world slowly begin to re-emerge from the only global pandemic in living history, as restrictions start to get lifted, we are faced with whole new challenges and need to find ways to stay and remain safe to protect both us, our loved ones and our communities. ...
NHS medical treatments

only 10-15% of NHS medical treatments actually work

An analysis of the evidence for 2,500 commonly used medications and medical treatments published in the 2010 BMJ Clinical Evidence Journal showed that only 12% are definitely beneficial and at least 16% cause harm. It’s a pretty crazy statistic, but one that proves that doctors don’t always have the right answers. Of course, medical science ...
Health advice with Adio

the complete picture of health.

Complete Health with Adio