Integrated Healthcare Collaborative

09/10/2025

Did you know that having a hobby or pastime can have a positive impact on your physical and mental health and wellbeing? Studies have shown that creative hobbies like art or music can reduce and even prevent stress. Different parts of your brain are activated when you take part in creative activities. If you prefer more physical activities, then anything from a hike to a sporting activity can bring significant benefits to health and wellbeing. Either way, whatever interests you, there’s a hobby for you.

When you’re doing something you enjoy you’re completely focused on the task, so think less about other things which may be worrying you. It can be rewarding and enjoying immersing yourself in something.

Hobbies are also a good way to socialise with others who share the same interest. There are lots of clubs, societies and classes out there to try. Group activities are a great way to meet new people, which in itself is a good for your mental and emotional health and wellbeing.

Give tip #15 a try. Choose a hobby or pastime and feel the benefits.

09/10/2025

During Menopause Awareness Month, and throughout the year, make sure you get the information and support you need. Don’t struggle in silence.

Menopause can affect all aspects of your life, your ability to carry out everyday tasks, and your general health and wellbeing. Symptoms can include hot flushes, night sweats, joint pain, brain fog, sleep problems and low mood.

Whilst menopause usually affects women between the ages of 45 and 55, it can happen earlier. Symptoms may go on for a number of years. Perimenopause, the transition phase before menopause, can also last a number of years.

As symptoms can vary between individuals it’s important to look for support options which are individual and personalised to you. Healthy eating, regular activity, good sleep and emotional wellbeing can all have a positive impact as your navigate menopause.

Homeopathy, too, offers a whole-person approach to support your mental, physical and emotional health at this time. As an individualised medicine, a registered homeopath will go through your medical history and symptoms, and prescribe remedies specifically tailored to you personally. You can find a homeopath in your area at https://www.findahomeopath.org/

Let’s raise awareness and challenge stigma. Let’s highlight the support options including homeopathy available for those navigating menopause. Let’s promote and improve health and wellbeing.

23/09/2025

Have you ever tried eating seasonal fruit and vegetables rather than the same things throughout the year? If you haven’t, give it a try. Different fruit and vegetables flourish at different times of the year, and eating them when they’re in season offers increased nutrient density and freshness, along with a more natural favour. Eating with the seasons also means that there’s plenty of variety all year-round, meaning you can try lots of different recipes.

Eating seasonally also supports local communities, economies and producers. It’s good for the environment by reducing the distance that food needs to be transported, lowering carbon emissions, and often doesn’t require preservatives because it goes from picking to plate more quickly too.

Align with your body’s natural needs throughout the year, and be sustainable to the planet at the same time. It’s an easy way to make your diet more varied, more nutritious, and more flavoursome.

Try tip number 14. Eat with the seasons!

10/09/2025

Everyone likes a cup of tea, or so it seems. But how many of you know that herbal teas offer health-promoting properties and can be good for you? In fact, they’ve been used as natural remedies for centuries. We’re not talking about some sugary drinks that you can buy in shops. We mean traditional herbal teas, tisanes, which are blends or infusions of dried fruits, flowers, spices or herbs in water.

Studies have shown that certain teas can boost your immune system, fight inflammation and support cardiovascular health amongst other things. It’s because of the specific antioxidants found in tea. Why not see if there’s a herbal tea for you?

Remember to always buy from a reputable source, and drink in moderation. Some herbal teas can interact with specific medications so make sure you take professional advice if you’re unsure or are concerned about health conditions.

Try tip number 13. Give herbal tea a go!

11/08/2025

How often do you visit a forest? Aside from the enjoyment and visual stimulation of being closer to nature, there are genuine health benefits in regular visits to forests, known as forest bathing.

Have you ever heard the term phytoncides? You’d be forgiven if you haven’t. Think of them as tree essential oils that have medicinal properties. They are one of the main benefits of forest bathing.

Studies have shown that if you visit forests regularly you could experience health benefits including reducing stress levels and boosting immune function, as well improvements to a range of other lifestyle-induced illnesses.

Our tip number 12 is to try forest bathing. Get outside and breathe in the fresh phytoncide-filled air. It’s a fantastic way to promote your health and wellbeing.

06/08/2025

Well done to our newest member HAT for the work they're doing helping students with their bursaries and grants.

HAT is thrilled to have been able to award bursaries again this year to students of homeopathy to help them with tuition fees. The quality of applications continues to be high, and we are excited to see the next generation of homeopaths develop.

HAT is the only charity supporting students passionate about homeopathy on their journey towards becoming successful practitioners.

Congratulations to all of our award winners this year, and thanks to the students who took the time to apply but were not successful. HAT offers opportunities throughout your training and as you transition into practice. Support us as we support you. Join HAT today and be part of the future of a strong homeopathic profession. Find out more at www.homeopathyactiontrust.org.uk

22/07/2025

Are you a fast eater? We all know who in our family is the one whose plate will be empty before anyone else has barely started. Maybe it’s you? It’s actually a common habit for many people, made worse by busy lives and people often rushing from one thing to another.

It’s not a joke though. Eating slowly has been shown to be better for your health than eating quickly. It takes about 20 minutes for your brain to register that you’re full, so slowing your eating pace lets your body register fullness signals from your brain. This can help to control calorie intake and weight management. It also gives you more time to chew and break down food, which can help improve nutrient absorption and reduce problems like bloating, indigestion and heartburn.

Try pausing throughout your meal, chew your food more mindfully and thoroughly before swallowing, and give your body the chance to know when it’s full.

It’ll give you greater enjoyment and appreciation of the food that you’re eating too!

Give tip number 11 a try. Eat slowly

Let’s improve our health together.

21/07/2025

In a world dominated by phones and computers, many of us rarely actually write anything.

Our tip number 10 is therefore to write something. By writing, we mean physically writing something with a pen or pencil. Typing emails doesn’t count!

Writing by hand isn’t a nostalgic skill which we don’t need in our everyday lives, it’s more stimulating for the brain than writing on computer. There’s lots of evidence that it has psychological benefits. It Increases brain connectivity and keeps your mind active. If you write a diary or journal it can help you gather your thoughts and process life’s emotional ups and downs too. This can support positive wellbeing.

So whether you write a diary or journal, or something more creative, the benefits to your wellbeing could be surprising.

Remember too, that the physical action of writing is also good for maintaining dexterity, and engaging the fine motor system has positive effects on learning and memory.

Let’s improve our health together.

24/06/2025

Stretching isn’t just something which sports men and women do. We should all be doing it regularly, ideally daily, whatever your age.

Stretching is important in keeping our muscles flexible and healthy, and the increased flexibility helps us maintain motion in our joints. It can also help to release tension. If our muscles shorten and become tight then our mobility suffers, and we risk injuries, strains and joint pain.

Our tip number 9 is to develop a stretching routine to fit into your day.

Now don’t feel overwhelmed. Aim for a couple of days a week, and work from there. Start with the areas which are key to mobility, such as your hamstrings and calves and hip flexors. Shoulders, neck and lower back are all important too. Focus on the areas which you feel need attention most.

It’s important to get the blood flowing in the muscles a bit first before stretching, else you might hurt them. Warm muscles are more pliable and receptive to being stretched. A quick walk is enough, and perhaps you could combine this tip with our tip number 1 which was to go for a walk.

Hold your stretch for about 30 seconds, or build up to that. Keep breathing and be aware of your back, neck and shoulders to prevent injury from twisting badly. Don’t bounce or do anything sharp, which could cause injury. You can do stretches seated too if it’s easier for you.

You should feel a little tension as you stretch, but nothing more. If you feel any pain or discomfort, or if you’re not sure what to do, then consult a suitably qualified healthcare professional who will help you with any advice or concerns.

Let’s improve our health together.

11/06/2025

Most of us will have heard the phrase ‘eat your vegetables’ when we were children. As adults we may even say the same to our children, although raw food might seem a step too far. Governments tell us to eat 5 portions of fruit and vegetables a day however we choose to prepare them. To some of us, these things are a natural part of our everyday diet. To others, it’s something that feels like too much hassle in a world where fast, processed foods are so readily available.

Tip number 8 is to try introducing raw foods into your diet. When it comes to eating raw foods start small. Why not begin by choosing one day per week, or one meal a week, which consists off raw food. By raw food, we mean uncooked and unprocessed foods, which will mainly be plant based foods. It might seem daunting, but if you lead a busy life with work and family then it’ll even save time on cooking, as well as costing you less due to not needing to be cooked. With the weather getting warmer it’s often nice to have something which isn’t cooked too. There’s plenty of inspiration for recipes available, so you can’t make the excuse of it being boring or not knowing what to try.

If you can give it a go, then the health benefits could be significant as part of a balanced diet. Better gut health, increased energy, and weight loss are some potential benefits, as well as being kind to the environment, especially if you buy local produce. Remember though, that some vegetables need to be cooked. Don’t go eating a raw potato! And if you’re going to make any significant changes to your diet it’s always better to consult a suitably qualified healthcare professional for advice and guidance.

Let’s improve our health together.

02/06/2025

Life can be hectic at times, and we can get swept along by work and other commitments. It’s important to find time to pause, focus on grounding, awareness and breathing. A sensory reset. Try taking a step away from from work, problems, social media and other distractions, and bring calmness and clarity. Bring yourself back to the present moment.

Tip number 7 is to build mindfulness breaks into your day. They can help to reduce stress, enhance mental wellbeing and relax the body. Maybe you just need to take a breath. Maybe a few moments to connect with your environment through your senses. Maybe some time to sit and think about how you’re feeling about something that's going on.

Mindfulness can involve breathing methods, guided imagery, and other practices to relax the body and mind and help reduce stress. Find a simple mindfulness exercise that works for you. Many can be practised anywhere and anytime. Research indicates that engaging your senses outdoors is especially beneficial. Some mindfulness exercises may need you to set aside time when you can be in a quiet place without distractions or interruptions. These could involve walking, sitting or body scan. Perhaps practice this type of exercise early in the morning before you begin your daily routine.

Let’s improve our health together.

16/05/2025

Practising balance is important because it enhances body awareness, improves coordination, increases stability, and plays a crucial role in maintaining a functional and healthy life. Research has even shown that, as we get older, our ability to balance may have an impact on how long we live.

The key thing is that we should work on our balance before we need to, not after it becomes an issue.

Take any opportunity to practise standing on one leg. Build it into your daily activities if you can - maybe whilst cleaning your teeth. You can stand on one foot in the morning and the other foot in the evening, with your hand resting on a surface or basin if you’re feeling unsteady. See how long you can maintain your balance. Gradually release the fingers so that only a tip of the finger is used. It’s important to make sure that the ankle is flexible and that you soften your eyes and breathe freely into your back. The experience is enhanced if you can do it without socks or shoes.

Make it harder by going up on to your tiptoes or doing 10 small knee bends. When you feel even more confident, you can make it harder by standing on a cushion or pillow. Build up the amount you do slowly though. When you can easily balance on a pillow, and if you’re feeling confident, go back to standing on the floor and repeat the basic balance exercise with your eyes closed.

The foot and ankle have many proprioceptors or sensory neurons which sense the body’s position and movement and send signals to the brain to help to keep it centred and balanced as we walk over difficult terrain. Ageing and diseases like Parkinson’s can cause these proprioceptors to deteriorate and this leads to a decline in balance.

Try tip number 6. You can do it at any time of the day wherever you are, but make sure you do it. Don’t wait until you start to have issues with your balance.

Let’s improve our health together.