The Natural Doctor - Dr Jess

20/02/2026

Try This Naturally: 5-Minute Winter Mobility Ritual To Ease Stiffness

When it is cold outside and we spend more time sitting, joints and muscles can feel stiff, heavy and achy. A short daily mobility ritual can gently wake up your body and support circulation without feeling like a full workout.

Here is how I like to do it:
Stand or sit in a warm, safe space at home
Start with gentle neck rolls: slowly look left, right, up and down a few times, staying within a comfortable range
Roll your shoulders forward and back 10 times each way
Place your hands on your hips and make small circles with your hips in both directions
Finish with ankle circles: hold on to a chair or wall for balance, lift one foot and circle the ankle 10 times each way, then switch sides

Why this can help:
Encourages blood flow to joints and muscles that tighten in the cold
Supports lymphatic movement when you have been sitting more
Helps reduce that “stiff and creaky” feeling many people notice in winter
Sends a gentle signal of safety and movement to the nervous system, which can ease tension

Keep everything pain free and comfortable. If you have a significant joint or spine condition, recent surgery or injury, or you are under the care of a physiotherapist or specialist, follow their guidance first and adapt these movements as needed.

I often see patients feel noticeably better when they add just a few minutes of consistent, gentle movement into their winter routine.

Will you try a 5-minute mobility ritual one morning this week and notice how your body feels?

19/02/2026

Sometimes when you understand what’s really going on behind the scenes, like the impact of microplastics or how certain habits affect the gut, you start to question whether it’s worth it.

In this episode, we also talk about coffee. For many people, that morning coffee stimulates the gut and helps get things moving. If you’re a little constipated, that can be a helpful thing. But if you’re sensitive, it can push things a little too much.

It’s another reminder that context matters. The same habit can be supportive for one person and aggravating for another.

Have you noticed how your body responds to coffee first thing in the morning? Helpful or too much? I’d love to hear.

🎧 Listen to the full podcast episode for more practical, honest conversations about everyday habits and how they impact your health.

18/02/2026

The most powerful medicines are already part of your daily life.

Eat well, move your body, rest deeply and soak up the sun, your health depends on it. ☀️🌿

17/02/2026

I’d give this one a 6/10 — because it really depends on the person.

Most people benefit from adequate, and often higher, protein intake. It supports muscle mass, keeps you fuller for longer, stabilises blood sugar, and provides more sustained energy — especially when eaten first thing in the morning.

But it isn’t one-size-fits-all.

Certain genetic types may do better on moderate protein, and in conditions like kidney disease, lower protein intake can be essential.

As always in medicine, context matters. Trends don’t replace individual biology.

Have you increased your protein recently, and did you notice a difference in your energy or appetite? Let me know 👇

16/02/2026

Did you know Vitamin D isn't just for your bones? It plays a vital role in your immune system, mood, energy levels, hormone balance, and even your ability to fight off infections. Yet so many of us are unknowingly deficient, especially in the UK, where sunshine is in short supply! 🌥️

I’ve written a full blog on why Vitamin D is essential for your health and how to make sure you're getting enough of it; naturally and safely.

Read it here: https://drjess.co.uk/why-you-need-vitamin-d-health-benefits-2/

13/02/2026

Try This Naturally: Warming Turmeric Milk Before Bed

Cold evenings and long dark nights can leave your body feeling tense and your joints a little more achy than usual. A simple cup of warming turmeric milk before bed can be a lovely way to support inflammation, digestion and sleep.

Here is how I like to make it:

* Gently heat a cup of your preferred milk (dairy or plant based) in a pan
* Whisk in around half a teaspoon of ground turmeric
* Add a pinch of cinnamon and black pepper
* Sweeten very lightly with a little honey or maple syrup if you tolerate it
* Drink slowly, ideally at least an hour before bed

Why this can help:

* Turmeric contains curcumin, which has anti inflammatory properties
* Warm liquids in the evening can support digestion and relaxation
* The bedtime ritual itself helps to signal to your nervous system that it is safe to wind down
* It is a comforting alternative to late night caffeine or sugary snacks

If you are on blood thinning medication, have gallbladder disease, or any condition where turmeric may not be suitable for you, check with your own doctor first.

On cold winter nights, I find this kind of gentle, nourishing ritual can be as healing for the mind as it is for the body.

Will you try a calming turmeric milk one evening this week?

12/02/2026

Truth or Trend: Protein! I gave it 9 out of 10… but my caveat is always the protein shake.

Protein can be incredibly supportive, especially if you’re training or working on muscle strength, but it’s not just about having protein. It’s about where that protein comes from and how your body responds to it.

I’ve seen so many people struggle with digestive issues because they’re forcing whey protein when they don’t tolerate dairy, or switching to pea protein and finding that doesn’t suit them either. Just because something is marketed as “healthy” doesn’t mean it’s right for you.

Your digestion is always giving you feedback. The key is listening.

Have you ever realised a “healthy” food wasn’t actually working for your body? I’d love to hear your experience.

🎧 Listen to the full podcast episode for a deeper discussion on protein, digestion, and choosing what truly supports your health.

11/02/2026

10/02/2026

Truth or Trend? GLP-1 injections.

I’d rate these 10/10 trend and 1/10 truth.

While they can lead to weight loss, a significant proportion of that loss can come from lean muscle mass, which has serious knock-on effects. Losing muscle raises blood sugar, slows metabolic rate, and over time increases frailty rather than long-term health.

We’re also now seeing concerns around impacts on the pancreas, gallbladder and thyroid, alongside low mood and nutritional deficiencies in some people.

Weight loss without metabolic health isn’t a win. Before jumping on a trend, it’s worth asking what the long-term consequences might be.

What are your thoughts on GLP-1s? Are you seeing them everywhere at the moment too? 👇

09/02/2026

✨ Feeling run-down or just looking for a natural health boost? 🌿

Discover why astragalus, a powerful Chinese adaptogen also known as Huang Qi—could be your new go-to herb for immune and gut support!

In this blog post, I explore how this ancient root helps stimulate white blood cells, rebuilds resilience after illness, and enhances overall wellbeing.

Curious how it works and if it’s right for you? 🌱 Dive into the full article to learn:

✅ The science-backed benefits of astragalus
✅ Who can benefit the most
✅ Safe ways to include it in your daily routine

👉 Read more here: https://drjess.co.uk/why-astragalus-could-be-your-new-herbal/

06/02/2026

Try This Naturally: Saline Nose Rinse For Winter Airways

Cold air outside and central heating inside can really dry and irritate the nose, which is part of your first line of defence. A simple saline rinse can gently support the nasal passages in winter.

Here is how I like to approach it:
-The simplest option is to use a pre-made sterile saline spray or rinse from the pharmacy and follow the instructions on the pack
-If you prefer a homemade option, always use previously boiled and cooled water, or distilled water, with a pinch of good quality salt
-Use a neti pot, squeeze bottle or simple dropper, and keep the device clean and dry between uses
-Start slowly, once a day or every few days, and see how your nose and sinuses feel

This gentle practice can help to:
-Keep the nasal lining moist in dry winter air
-Support the natural clearance of mucus
-Wash away irritants like dust and pollen
-Make breathing feel more comfortable when the heating is on constantly

I do not recommend nasal rinses if you have an active ear infection, severe nosebleeds, recent nasal surgery, or if your doctor has advised against them. If you are unsure whether it is suitable for you, check with your own doctor or pharmacist first.

Used safely, a saline rinse can be a simple, natural part of your winter airway support.

Have you tried a nose rinse before?

05/02/2026

One of the most transformative changes I’ve made to my own diet has been reducing seed oils. Ingredients like sunflower lecithin are highly processed fats, and they can place a real burden on the body.

When you take those out and return to more traditional fats, things like butter, ghee, olive oil, and coconut oil, the body often responds so much better. These are fats we’ve used for generations, long before ultra-processed alternatives became the norm.

Just because something is cheap or widely used doesn’t mean it’s supportive of your health. Sometimes going back to basics is the most powerful step forward.

Have you ever experimented with changing the fats you cook with? I’d love to hear what you’ve noticed.

🎧 Listen to the full podcast episode for a deeper conversation about fats, inflammation, and making simple dietary swaps that matter.