Dr Libby Weaver

If you’re dealing with the constant annoyance of a blocked nose, you’re probably familiar with its many downsides. A congested nose doesn’t just impact your ability to breathe freely – it can disrupt your sleep, drain your energy and even affect your ability to think clearly. This persistent congestion can leave you feeling foggy, tired and less able to enjoy daily life. If sinus congestion has become your everyday norm, it’s worth digging a little deeper. Here are five considerations that may be the root cause of a perpetually blocked nose. 

1. Seasonal allergies

Seasonal allergies, or hay fever, are among the most common culprits of sinus congestion. When allergens like pollen, grass, or mould spores enter the nasal passages, the immune system releases histamines in response, causing inflammation and mucus buildup. This results in that all-too-familiar congestion, often accompanied by itchy eyes, sneezing and fatigue. Yet even seasonal allergies are still just an immune response and so supporting the immune system can make a huge difference. 

What to do: Increasing your intake of anti-inflammatory nutrients like vitamin C and zinc helps reduce histamine levels, while natural antihistamines like grapeseed extract can ease symptoms. Reducing exposure by keeping windows closed on high-pollen days and using a high-quality air purifier indoors can also help.

2. Food sensitivities

Food sensitivities don’t just affect digestion; they can also manifest as sinus congestion. In my clinical nutrition practice, experience showed me time and time again that cow’s milk protein was a common driver of sinus congestion. In addition to dairy foods, certain food preservatives, particularly the sulphur-based ones commonly found in wine and dried fruit, could also be a trigger. 

What to do: Try eliminating dairy super strictly – not a drop – for four weeks to see if it helps relieve your symptoms. Aim to eat whole real, minimally processed foods to avoid preservatives. If you drink wine, seek out preservative free varieties and do the same for dried fruit. If sinus congestion improves after removing dairy or processed foods, this could be a clue that food sensitivities play a role in your sinus issues. It can be wise to consult a nutrition professional to make sure your diet is meeting all of your needs if changes are sustained longer term.

3. Poor digestive health

Your digestive system and sinus health may seem unrelated, but they are actually closely connected. The gut houses a large portion of the immune system and imbalances in gut health – like an overgrowth of bad bacteria or a leaky gut – can lead to inflammation that affects other areas of the body, including the lining of airways and sinuses. Poor digestion and gut microbiome challenges can trigger immune responses that foster sinus congestion.

What to do: Support your gut health by eating mostly whole, real foods that the body knows exactly how to digest and feeds all the good bacteria in our intestines. Minimising sugar and processed foods, which can disrupt gut bacteria, can also help. Try including fermented foods (such as sauerkraut, kimchi and kombucha) and bone broth which are restorative and nourishing for the gut. 

4. Nutrient deficiencies

Deficiencies in key nutrients can weaken the immune system and impair your body’s ability to manage inflammation effectively, contributing to chronic sinus congestion. For instance, vitamin D, vitamin C and zinc are essential for immune health and reducing inflammatory responses. Low levels of these nutrients can lead to an overactive immune response that aggravates sinus issues.

What to do: Consider a way of eating rich in immune-supportive nutrients, focusing on foods like citrus fruits, leafy greens, nuts, seeds and good quality proteins. Make sure you give yourself some time outdoors to soak up some sunshine as your body will turn this into vitamin D. A blood test can help identify specific nutrient deficiencies and your healthcare provider may recommend supplements if needed.

5. Hormonal imbalances

Hormonal fluctuations can impact sinus health, too. For example, during pregnancy, elevated estrogen levels can lead to swelling in the nasal passages, which for some, congests airflow. Hormonal changes associated with the menstrual cycle, menopause, or thyroid challenges can also contribute to sinus congestion in some people. When hormone levels shift, inflammation and mucus production can increase for some people, making it feel like your sinuses are always blocked.What to do: If you suspect hormones might be playing a role in your sinus congestion, consider working with a healthcare provider to evaluate your hormone levels. Supporting healthy hormones through lifestyle adjustments – like regular exercise, proper nourishment, reducing stress hormone production and adequate sleep – can support sinus health and reduce congestion.

In the modern world, plastics are ubiquitous, perhaps making life convenient but carrying hidden – and not so hidden – costs. One of these is the impact of plastics on your endocrine system. The endocrine system is a network of glands and organs in your body that produces, stores and secretes hormones directly into the bloodstream. These hormones are chemical substances that act as messengers, controlling and regulating many key functions, including growth and development, metabolism (how your body converts food into energy), sexual function, reproduction and mood. Major components of the endocrine system include the pituitary gland, thyroid gland, adrenal glands, pancreas and gonads (ovaries in females and testes in males). Each gland produces specific hormones that target particular tissues and organs, orchestrating a harmonious balance that maintains health and homeostasis in the body.

Microplastics and human reproductive health

A groundbreaking study has found microplastics in testicular tissue, sparking concerns over male fertility. These tiny plastic particles, which pervade water, food, and even the air we breathe, are feared to disrupt hormonal function, including the regulation of testosterone and sperm production. The exact mechanism remains under investigation, but the correlation between environmental pollutants and declining sperm counts in recent decades is alarming. The presence of microplastics in such a sensitive area highlights a direct pathway through which these particles could be causing significant harm. 

Researchers have also found that these tiny particles can make their way into breast milk, potentially exposing infants to microplastics from birth. This discovery is particularly alarming because breast milk is often the sole source of nutrition for infants, and the presence of microplastics could pose unknown health risks (breast milk remains the best nutrition for newborns, however). These findings contribute to the growing body of evidence that microplastics are pervasive in our environment, infiltrating not just the world’s oceans and wildlife but human bodies as well.

Xenoestrogens: The chemical mimics

The potential for microplastics to interfere with the endocrine system is a significant concern, given that these particles can carry and leach chemical contaminants, acting similarly to endocrine-disrupting chemicals like xenoestrogens. Further complicating the plastic problem are xenoestrogens themselves – synthetic compounds found in many plastics that mimic natural estrogen. These chemical impostors can bind to estrogen receptors in the body, triggering or blocking hormonal activity inappropriately. Xenoestrogens are particularly pernicious because they can accumulate in the body over time. These scenarios can have various health implications, including impacts on fertility and menstrual cycle health, along with increased risks of some cancers.

The mechanisms of disruption

Xenoestrogens like BPA (bisphenol A) and phthalates, commonly found in plastic containers, water bottles, and even on receipts, can leach into food and drinks, particularly when plastic containers are heated. Once inside the body, they can bind to estrogen receptors, either mimicking the effects of natural estrogen or blocking them, which disrupts the body’s hormonal harmony. This disruption can impair reproductive health, alter metabolic processes and increase the risk of certain cancers.

Addressing the challenge

The omnipresence of plastics in daily life makes total avoidance nearly impossible, but there are several steps you can take to minimise exposure and mitigate risks. Choose glass or stainless steel containers for food storage, especially for heating and carrying water. Avoid microwaving plastic containers or covering food with plastic wrap in the microwave. Be cautious with plastics labelled with recycling codes 3 (phthalates), 6 (styrene), and 7 (bisphenols). Opt for fresh or frozen foods over canned goods, as can linings often contain BPA or other bisphenols that we currently know less about (than BPA). Use natural cleaning products and cosmetics free from phthalates and other synthetic additives.

For many of us, our liver health isn’t something we think about daily – unless something goes wrong. Yet, subtle signs can hint that your liver may be calling out for a little extra care. Ignoring these signs is like ignoring a ‘check engine’ light on your car’s dashboard. You can keep driving for a while, but eventually, the issue might lead to a breakdown.

As we move into the brighter, busier days of summer, it’s the perfect time to consider whether we’re supporting our liver or putting it under unnecessary strain. From the annoying roll of fat under the bra line or pec muscles that might suggest a struggling liver, to the energy dips that leave us longing for too many naps, our bodies often find ways to whisper before they start to shout.

Let’s walk through some of the signs that might indicate your liver could use a helping hand, so you can move into the warmer months not only feeling lighter but also with a revitalised sense of health and wellbeing.

Liver roll

Where we hold body fat offers us information about what’s happening inside our bodies. An increase in tummy fat can indicate insulin resistance is occurring, a thickening of the torso is often linked to excess cortisol. If you notice a roll of fat just under the bra line in women or the pectoral muscles in men, this visual clue could indicate your liver is ‘overwhelmed’.

Elevated cholesterol levels

The liver plays a crucial role in managing our blood cholesterol levels. The cholesterol we consume has minimal direct impact on blood levels for most individuals (although what we consume can directly impact liver function and hence blood cholesterol levels). Acting as a traffic controller, the liver regulates the distribution and reabsorption of cholesterol, which directly influences the cholesterol readings on blood tests. However, the liver’s efficiency can be compromised if it doesn’t receive adequate support, a situation heavily influenced by our lifestyle choices, and this can result in elevated blood cholesterol levels. 

Stubborn body fat

When the liver is taxed and cannot efficiently process ‘toxins’, these toxins have to go somewhere and so the body has a backup system – it stores them in places such as our bones, brain and fat cells. This storage can make it particularly challenging to lose body fat, as the body retains the fat to keep the stored toxins from circulating. 

Recurring headaches 

An overwhelmed liver may fail to effectively break down toxins, leading to more frequent headaches as these toxins linger in your system.

PMS or challenging perimenopausal symptoms

The liver plays a critical role in managing sex hormone levels, including estrogen and progesterone. When the liver is overwhelmed or functioning suboptimally, it can struggle to effectively metabolise these hormones, leading to hormone-related symptoms. This can intensify premenstrual syndrome (PMS) symptoms and contribute to more painful, heavy, and clotty menstrual cycles. It can also exacerbate perimenopausal symptoms. Essentially, when the liver can’t regulate hormones efficiently, excess hormones or concerning forms of estrogen can circulate in the body, exacerbating the impact on a woman’s cycle through all stages of life. 

Skin breakouts or rashes

The main roads of elimination of waste out of the body are via the bowels and urine. Yet if the liver is overwhelmed, the skin can become a ‘secondary exit ramp’. As such, congested or inflamed skin can be an indication that your liver is not currently able to keep up with its load. 

Waking Between 1-3 AM

Your liver, an essential multitasker, not only does critical detoxification work and produces proteins, but it also stores crucial nutrients. According to Traditional Chinese Medicine (TCM), each organ has a specific time during which its activities are heightened, with the liver’s peak hours being from 1 to 3 am. Modern chronobiology, which studies biological rhythms, supports this ancient view, suggesting that disruptions in our sleep cycles can influence organ function, particularly the liver’s.

During these early morning hours, the liver is actively engaged in detoxifying the blood, metabolising fats, and processing various biochemicals. Normally, this process does not interrupt your sleep. However, if the liver is overburdened – due to excessive alcohol consumption, eating too many ultra-processed foods, exposure to environmental toxins, or prolonged stress – it may struggle, leading to sleep disturbances or nighttime overheating.

It’s vital to understand that nothing in the entire world can replace a highly nutritious way of eating. Supplements are designed to supplement – not replace – a nourishing diet. But it is becoming increasingly challenging to get all the nutrients we need to avoid insufficiency or deficiency and so I am also a fan of supplementation. 

Not all supplements are created equally and I want to make sure you’re not just wasting your money on shelf help that doesn’t benefit you in the ways you expect or need. Here are some essential tips to guide you in choosing the right supplements to enhance your health and fill in any nutritional gaps effectively. 

1. Understand the bioavailability 

The bioavailability of a supplement determines how much of what you ingest is actually utilised by the body. Some nutrients are enhanced when taken with others (like vitamin C enhancing iron absorption) or may require specific forms for better bioavailability (such as magnesium in citrate form versus oxide). This is a good reason to opt for supplements that are made from real food and/or herbs as the nutrients are in a form that the body knows exactly what to do with. 

2. Prioritise high quality and/or practitioner only products

Practitioner-only brands have typically been formulated by people who understand nutrition, rather than marketers. They tend to offer formulations with more potent dosages of nutrients, too. That’s not to say you have to exclusively stick to practitioner only products, but consider the quality and potency of the products you purchase. Low cost supplements are often filled with cheap excipients (additives that make the handling of the manufacturing process easier) or other inactive ingredients that can diminish the overall effectiveness of the supplement or even trigger allergic reactions. 

3. Consider your specific needs

Consider your specific needs when selecting supplements, as they are not one-size-fits-all. Take into account your diet, lifestyle, and any specific health concerns you might have. For example, if you avoid certain food groups due to allergies or preferences, you may need targeted supplementation to compensate for missing nutrients. Additionally, different life stages or circumstances, such as pregnancy, breastfeeding, or periods of intense stress, can increase your body’s need for certain nutrients. By understanding your dietary intake and the demands of your lifestyle, you can make informed decisions about which supplements are most suitable for you, ensuring your body receives the support it needs. A consultation with a qualified nutrition-focussed professional can also be valuable. Jenny Brooks is the senior consultant at the Dr Libby Clinic – you can read more about her here (LINK)

4. Simplicity is often key 

A long list of ingredients doesn’t necessarily translate to better health benefits. Instead, look for products with fewer but more impactful ingredients that provide a concentrated dose of specific nutrients. This is particularly true for greens powders and/or multivitamins that may claim to offer comprehensive health benefits. Simplified formulations ensure that each ingredient is provided in a decent amount and serves a purpose, which not only tends to enhance the absorption of essential nutrients but also supports a more streamlined, effective supplementation routine.

5. Be mindful of inactive ingredients

Many products include additional ingredients to enhance shelf life, taste, appearance, or manufacturability. However, these can sometimes reduce the quality of the supplement, cause undesirable side effects, or negatively impact your biochemistry. Always scrutinise the ingredient list for unnecessary additives and opt for supplements that focus on purity and essential ingredients that support your nourishment.

There are many reasons I am a fan of nutritional supplementation — although not all supplements are created equally. In other words, they don’t all impact the body in the same the way. The quality and the source of the nutrients, as well as what else they are paired and packaged with, all play a role in their bioavailability (usability) for your body.

Here are a few reasons why I like good-quality nutritional supplementation:

1.      Nutrient-rich soil is rare: The loss of ground cover and top soil, desertification, along with some conventional farming practices, deplete the soil of essential nutrients. If these nutrients aren’t in the soil, they won’t be in our food either. This means even the most nourishing way of eating can sadly lack vital vitamins and minerals these days.

2.      Increased pollutant exposure: Today’s environment exposes us to more pollutants than ever through the air we breathe, what we eat and drink, as well as via the cleaning and personal care products we use. These pollutants increase our body’s nutrient demands to support detoxification pathways, in an attempt to help reduce their harmful impacts.

3.      Stress and free radicals: Our fast-paced lives often keep stress hormones like cortisol at high levels, affecting everything from our breathing to how rapidly we metabolise oxygen. This leads to the production of free radicals – molecules that, if in excess, can damage cells and contribute to premature ageing and the development of chronic diseases. Antioxidants from our way of eating are crucial in neutralising these molecules and we need an abundance of them to counter the effects of circulating stress hormones. Yet here is another big change that has occurred in the recent past: the antioxidant levels in our foods have dropped dramatically. Why? Well, while plants have the ability to protect themselves from pests by making certain substances within themselves. Yet if the plant is sprayed to protect it from pests, it doesn’t have to produce these innate protective substances. It has no need. And many of these substances that would naturally protect the plant – but that are now not being made by the plant, due to spraying – are antioxidants to humans when we consume them. Hence their decreased availability to us.

I am also a fan of getting as much nutrition as possible from our food, including plenty of vegetables. They are superstars when it comes to what they are able to do for us. Consider the Brassica genus of vegetables, for example. They contain not only vitamins, minerals and fibre, but also substances unique to this botanical family – substances known as indoles and glucoraphanin, which is converted into the ultra-superstar sulphoraphane. These substances support the optimal functioning of some of our most important biochemical pathways: those of the liver, and particularly those needed for estrogen and pesticide detoxification. 

Then there is beetroot. This stunningly-coloured plant contains many nutritious substances, including nitrates which convert to nitric oxide. This can help regulate blood pressure and provide better oxygen delivery to the tissues – again, essential for great energy, a clear mind and disease prevention.

Blackcurrants (with their seeds in), grapes (with their seeds in) and berries are also superstars with their oligomeric proanthocyanidins (OPCs), which are a set of bioflavonoid complexes that act as free radical scavengers inside us. Many names refer to this set of bioflavonoids, including leuco-anthocyanin, anthocyanidin and many more. Think of OPCs as being nutrients with super-powers: they support virtually every metabolic system in the body. Research has shown that decent intakes of OPCs help protect against cardiovascular and other degenerative diseases, and have numerous other benefits, including lowering LDL cholesterol levels in the blood, reducing platelet aggregation (you don’t want your blood to be too sticky for so many reasons), increasing the strength and elasticity of blood vessels, helping collagen repair itself,

reducing fluid retention and inflammation, relieving functional problems associated with varicose veins, lessening the tendency toward diabetic retinopathy, and improving skin health. 

All of that from Nature.

This shows the power inherent in our food. Yet remember that the nutrient density in our food is predominantly reliant on soil health. And the usability of nutrients by the body can also be impacted on, based on their source. 

For example, did you know that most nutritional supplements are synthetic, and are made in a laboratory? Arguably, vitamin C is vitamin C no matter what. Certainly, vitamin C is ascorbic acid, and ascorbic acid can be created in a laboratory or by Nature in, for example, an orange or a lemon. Both sources behave as vitamin C in the body. Yet studies have been undertaken to examine the effectiveness of a number of nutrients based on their source – synthetically produced or as nutrients from food – and the vitamin C from food wins. 

It seems, then, that there are compounds unique to food that make nutrients highly bioavailable. So, in a world where soil is depleted and our nutritional needs are greater than ever before, I have seen great health be obtained and maintained through eating nutritiously, and supplementing this with additional nutrients and herbs from wholefood, real-food and botanical sources. 

Could the way you eat do with a nutritional boost? 

How are you going to do this?

Looking after your joint health becomes even more of a priority, the longer we spend on the planet. Joints are crucial to our mobility and if they start to become stiff and sore it can be difficult to maintain our routines and keep active. The human body has an amazing capacity to repair itself, however, our joints can at times, need extra love and care. 

A joint is the connection between two bones in the body. Joints and their supporting structures allow you to bend your elbows and knees, move your hips, turn your head and even move your fingers. 

Smooth tissue called cartilage, synovium and a lubricant called synovial fluid, cushion the joints so that our bones do not rub together. Increasing age, injury, poor movement patterns and carrying too much body fat can lead to increased wear and tear of cartilage – which subsequently can lead to discomfort, pain or even debilitating joint conditions.    

Fortunately, taking steps to protect our joints now can reduce the chances of needing to replace them later in life. Here are a number of ways you can support your joints. 

Fundamental movements

There are seven key movements that are necessary for life and the earlier we learn (or relearn) how to do these with precision, the less wear and tear on the joints occurs in the first place. These movements are squat, bend, lunge, push, pull, twist and gait. Having good body awareness and executing these basic motion patterns well are a key aspect in preventing joint degradation. 

Muscle strengthening exercise

Muscles essentially act like shock absorbers in our bodies and help to stabilise and protect joints. Muscle strengthening movement such as weight training can be incredibly protective for joint (and bone) health. It becomes increasingly important as you age that you continue to strengthen your muscles with weight bearing exercise. Knee joints in particular are the most prone to wear and tear – so strengthening the muscles with movement such as cycling, can help protect them from premature damage.  

Joint mobility movements

When we move a joint, in a safe and full range of motion, we move the synovial fluid within the joint. This fluid is the joint’s lubrication. By moving our bodies we help the synovial fluid to move. This joint movement moves the old fluid out and allows new fluid to move in. Old synovial fluid can accumulate mineral deposits and microbes. Moving your body and your joints everyday is a wonderful way to lubricate your joints naturally and help freshen the fluid. Incorporate 5 to10 minutes of joint mobility movement each morning. 

Keep joints lubricated with beneficial fats 

The fats that you eat eventually become the fats that populate your cell membranes. These membrane fats become the building blocks for molecules that either call for inflammation or fight inflammation in the body. It is essential we nourish our bodies with specific fats each day, including those from oily fish such as sardines, flaxseeds, walnuts, chia seeds and evening primrose oil. Other nutritious choices of wholefood fats include those from avocado, olives, macadamia nuts, coconut, organic butter and pasture-fed animals. 

Omega 3 fatty acids are particularly effective in fighting inflammation in the body and can be easily incorporated into our diets by eating omega-3 rich fish or flaxseed. The Arthritis Research Campaign (ARC) scored fish oil, derived from fatty fish such as sardines and salmon, as a maximum five for effectiveness. If you can’t eat enough omega 3s, then consider supplementing with them from a sustainable source. 

Osteo-arthritis, a condition affecting millions worldwide, manifests as pain and inflammation in the joints. It can often feel like a life sentence of managing symptoms, but it doesn’t have to define your everyday experiences. Many people turn to natural remedies to not only manage pain but also enhance their overall quality of life. Let’s explore some of the options. 

1. Incorporate anti-inflammatory foods

Adopting an anti-inflammatory way of eating can significantly reduce joint pain and swelling. Focus on incorporating:

• Omega-3 fatty acids, found in fatty fish like wild-caught salmon and sardine, which have been shown to reduce inflammation.
• Antioxidant-rich fruits and vegetables, such as berries, oranges, spinach and carrots, which help neutralise free radicals that can worsen inflammation.
• Whole grains and legumes, which offer fibre that may help to lower inflammation (provided you digest these well –  if you know they irritate your gut, leave them out).

2. Exercise regularly

Exercise is crucial for maintaining joint function and reducing stiffness. Choose low-impact activities that don’t add to the strain, such as:

• Swimming or water aerobics, which reduce the weight load on your joints while providing resistance to strengthen muscles.
• Walking or cycling, which enhance cardiovascular health without heavy impact.
• Tai Chi or yoga, which improve flexibility, balance and strength and also offer mental health benefits.
  

3. Supplement with specific nutrients

Certain supplements have shown promise in helping to manage osteo-arthritis symptoms:

• Glucosamine and chondroitin are among the most commonly used supplements that may help rebuild cartilage and reduce pain.
• Turmeric contains curcumin, a compound with strong anti-inflammatory properties.
• Ginger, another potent anti-inflammatory agent, can be taken as a supplement or used regularly in cooking.

4. Try hot and cold therapies

Applying heat or cold to affected joints can relieve pain and inflammation:

• Heat therapy (such as warm baths or heating pads) can help relax and soothe muscles and joints.
• Cold therapy (such as ice packs) can reduce joint swelling and inflammation.
• Notice if you prefer or respond to one or the other or both and incorporate more of what works for you as far as temperature is concerned. 

5. Explore herbal remedies

Some medicinal herbs are noted for their anti-inflammatory properties:

• Willow bark has been used for centuries for pain relief and inflammation.
• Boswellia, also known as Indian frankincense, can inhibit inflammation and be particularly helpful in managing arthritis-related pain.

Stress can exacerbate arthritis symptoms, so stress management techniques such as meditation and slow-breathing exercises can help manage pain and inflammation. 

Living with arthritis doesn’t mean resigning to constant discomfort; adopting a holistic approach can help transform pain management into a broader strategy for improving your overall wellness.