The Sunday RISE Newsletter
Welcome to wellness insights from March 2026. My weekly Newsletter will show you how to build health and wellness through your lifestyle, and teach you how what you eat can be your partner in health.
Build Your Health and Wellness through Lifestyle.
Sunday, 29 March 2026
Add fiber to every meal. Fiber slows digestion, meaning you feel full and satiated longer, it feeds your gut microbiome, empowering that core health-supporting part of your body, and it keeps your blood sugar stable, meaning your moods are more balanced and weight management becomes easier.
Fiber acts like a net for sugar. As food enters your stomach, it catches the glucose and slows down absorption into the bloodstream. Fiber also fuels the microbes that break down estrogen and cortisol, which supports the liver to break down hormones rather than store them in belly fat.
Add a big green salad or some chopped vegetables to every meal. Good sources of fiber include seeds and nuts (pumpkin seeds, flaxseeds, almonds), vegetables (avocado, broccoli, carrots, sweet potatoes), whole grains (oats, quinoa) and fruits (raspberries, pears, bananas, apples).
Sunday, 22 March 2026
Adaptogens help you adapt to stress, and support sleep. There is one potent adaptogen that you can include in your diet to help regulate your nervous system: Ashwagandha.
Ashwagandha is an Ayurvedic herb used traditionally to help the body manage physical and mental stress. Take 125mg – 500mg twice daily to counteract severe nervous system dysregulation. It doesn’t smell or taste nice in its raw form, so you may want to choose a capsule or health drink for this one. My favourite is the one in the image.
Scientific research has shown Ashwagandha to help normalize the HPA axis (the hypothalamus, pituitary and the adrenals), and it has a strong effect on lowering cortisol in the bloodstream.
Sunday, 15 March 2026
Honey contains enzymes and natural compounds that boost the immune response and fight infection. Honey is also a natural humectant (a substance that retains or preserves moisture), which draws moisture into the skin and supports the skin barrier.
Due to its antibacterial and healing properties, honey can be used on second-degree burns (partial-thickness burns) to speed up healing.
Honey can also help to treat acne: apply raw honey onto the skin 2-3 times per week, leaving it on for 15-20 minutes. Dab on pimples overnight to reduce size and redness.
Sunday, 8 March 2026
Over the last few months we have been taking a closer look at the health benefits of the ingredients in my Power Tea. We have talked about turmeric, ginger, cinnamon and coconut milk. The last ingredient, other than water, is honey.
Raw or unfiltered honey has the highest levels of antimicrobial enzymes, antioxidants and natural healing properties. The antimicrobial properties help to reduce sore throat symptoms and support wound healing. Honey coats and soothes the throat, helping to reduce irritation and coughing.
Honey’s natural enzymes have antibacterial effects, helping to fight off respiratory infections. You can take ½ teaspoon of honey, or combine with warm liquids, to ease symptoms.
Sunday, 1 March 2026
As discussed last week, coconut milk contains phenols which help the body to fight and remove free radicals, protecting it from disease. Phenols also protect lipids, proteins and DNA in the body from the damage caused by oxidative stress.
Oxidative stress is caused by an imbalance of free radicals. Free radicals are produced by the body, as waste products, during metabolism and other processes. Cells in the body produce antioxidants to neutralise these free radicals, but poor diet and lifestyle choices, obesity and pollution contribute to oxidative stress on the body.
We have now discussed many health benefits that you can receive from including coconut milk in your diet. If you missed it, you can catch up by clicking the link below.
