Dr Libby Weaver

Zero-alcohol drinks are having a moment. As more people seek healthier lifestyles or experiment with alcohol-free periods (think Dry July, Octsober or other mindful drinking trends), the demand for zero-alcohol options has skyrocketed. Brands have been quick to respond, offering everything from craft-style beers, ready-to-drink mocktails and botanical spirits to sparkling wine alternatives. For those who want to enjoy the social aspect of having a drink without the effects of alcohol, they can feel like a perfect solution.

Yet are these drinks the “healthy” alternative they’re often marketed to be?

What’s really in them?

As with anything packaged, it’s essential to look beyond clever marketing. One of the biggest concerns with zero-alcohol beverages is their ingredients. While they’re often touted as a “healthier” alternative, many of these drinks contain high levels of sugar, artificial sweeteners, or a cocktail of additives and preservatives.

• Sugar content: To mimic the taste and mouthfeel of traditional alcoholic drinks, many zero-alcohol options rely on sugar. A single bottle or can of a non-alcoholic beverage can contain as much sugar as a soft drink, which can wreak havoc on many aspects of our health if consumed regularly.
• Additives and preservatives: From stabilisers to flavour enhancers, some zero-alcohol drinks can be packed with synthetic ingredients. Regular consumption – especially if these substances also creep into your way of eating via packaged and processed foods – could add to your overall ‘toxin’ load, placing additional pressure on your detoxification systems.
• Artificial sweeteners: In some cases, sugar is swapped out for artificial sweeteners, which may affect your gut microbiome or lead to other health concerns for some individuals.

The takeaway

While zero-alcohol drinks may have a place as an occasional alternative to alcoholic beverages, making them a daily habit might not align with your health goals – especially if they’re loaded with sugar and additives.

The good news is that not all zero-alcohol drinks are problematic. Many brands are now offering more health supportive alternatives, using natural ingredients and minimal processing. If you choose to enjoy these drinks, be as savvy as you can:

1. Read the labels: Look for options with minimal sugar, no artificial sweeteners and no unnecessary additives or preservatives.
2. Consider natural alternatives: Instead of pre-packaged drinks, you could create your own alcohol-free options. Sparkling water with fresh lime and mint or a herbal tea served chilled can be refreshing and free from additives.
3. Enjoy them occasionally: Enjoy zero-alcohol drinks as part of a varied approach to hydration and celebration, not as an everyday or regular weekly staple.

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.