Michele Tagliani - Nutrition and Naturopathy

Norovirus - final thoughts
Norovirus can feel miserable, but with preventative steps like strengthening your microbiome, practising good hygiene, and supporting recovery with hydration and natural remedies, you can protect yourself and recover faster.
Key Takeaways:
* Prevent illness by keeping your gut microbiome strong with probiotics and fibre.
* Stay hydrated with electrolyte-rich fluids.
* Soothe nausea with ginger tea.
* Use binders like Enterosgel or activated charcoal to help remove toxins. Focus on gentle foods to ease back into eating.

If you’ve recently had a viral, bacterial, or parasitic infection and are still struggling with lingering digestive symptoms like bloating, discomfort, or irregular digestion, I offer one-to-one consultations to help restore gut health. Feel free to get in touch if you need support!
Book your free call here: https://client.practicebetter.io/ #/u/bookings/create? step=da...
Wishing you a strong immune system and a healthy gut! Michele*

client.practicebetter.io

Norovirus - part 6

5. Natural Remedies to Help Your Body Recover Faster
Activated Charcoal & Enterosgel – These can help bind toxins and irritants in the gut:
🖤Activated Charcoal absorbs harmful substances but must be taken away from medications.
Enterosgel is a silica-based gel that binds and removes viruses, bacteria, and toxins from the gut, helping reduce symptoms.
🍌BRAT Diet for Recovery – Once vomiting settles, start with easy-to- digest foods:
Bananas (rich in potassium and gentle on the stomach)
Rice (binds stools and provides slow-release energy) Applesauce (soothing and rich in pectin for gut healing)
Toast (bland and easy on digestion)
🍵Chamomile Tea for Gut Healing – Chamomile has anti-inflammatory and relaxing effects on the digestive system, making it helpful after an upset stomach.
L-Glutamine for Gut Repair – This amino acid supports gut lining healing, especially after illness. Found in bone broth or taken as a supplement.

Norovirus - part 5

4. Ginger Tea for Nausea & Soothing the Stomach
Ginger has been traditionally used for nausea, bloating, and digestive discomfort.
How to make ginger tea:
Grate 1⁄2 to 1 teaspoon of fresh ginger into a cup.
Pour over boiling water and let steep for 5–10 minutes. Strain and sip slowly.
This can calm nausea and reduce stomach spasms. You can also chew on small slices of fresh ginger if tolerated.

Norovirus - part 4
3. Electrolytes: Essential for Recovery

With vomiting and diarrhoea, your body quickly loses electrolytes like sodium, potassium, and magnesium, leading to dehydration, fatigue, and muscle weakness.

Replenish fluids with:
✅Coconut water (a natural source of potassium and electrolytes)
✅Homemade rehydration drinks – mix 500ml of water, a pinch of sea salt, and a teaspoon of honey or maple syrup to support hydration.
✅Electrolyte powders or sachets – look for sugar-free options with sodium, potassium, and magnesium.
⚠ Avoid fruit juices, sugary sports drinks, or fizzy drinks, as they can worsen diarrhoea.

Norovirus - part 3

2. Hygiene: The Best Prevention
Because norovirus is highly contagious, hygiene is key:
Wash hands frequently with soap and warm water (sanitisers are less
effective against norovirus).
Disinfect contaminated surfaces using bleach-based cleaners. Avoid sharing food, drinks, or utensils with someone who is unwell. Stay home for at least 48 hours after symptoms stop to prevent
spreading the virus further.

Continuation - Norovirus post - what to do if you get sick:

1. Strengthen Your Gut Microbiome to Reduce Risk
A healthy gut microbiome helps prevent infections from taking hold and supports quicker recovery.
Take a high-quality probiotic to maintain a diverse and balanced microbiome. Strains like Lactobacillus rhamnosus GG and Saccharomyces boulardii have been shown to help with gut resilience and diarrhoea.
Eat a varied diet rich in fibre from vegetables, fruits, nuts, seeds, and whole grains to nourish beneficial gut bacteria.
Include fermented foods like kimchi, sauerkraut, kefir, and live yoghurt for natural probiotics.

Norovirus – How to Protect Yourself and Recover Faster

It’s been a little while since my last post, but I’m back with plenty of useful health tips for you! I hope you all had a relaxing half-term.
We spent ours in the mountains in Germany, and let’s just say it wasn’t quite the peaceful break I had envisioned... One by one, everyone in the family started getting ill, and I was the last one standing—keeping things going while tackling what I strongly suspect was Norovirus. Thankfully, it was short-lived (the kids were back on their skis after a couple of days), but it did bring a fair share of chaos—think four sets of bed sheets in one night kind of situation!
With a big norovirus outbreak currently sweeping through London, I thought now would be the perfect time to share some practical tips on prevention and recovery in case this unpleasant bug makes its way into your home. Here’s how to protect yourself and your family and bounce back faster if you do get sick.
Norovirus is one of the most common causes of viral gastroenteritis, leading to sudden-onset vomiting, diarrhoea, nausea, and stomach cramps. It spreads quickly through contaminated food, water, surfaces, and even close contact with an infected person. While symptoms are usually short-lived, they can be severe and leave you feeling completely drained.
Thankfully, there are ways to strengthen your body’s defences to reduce your risk of infection and support a faster recovery if you do get sick.

Stay Balanced and Enjoy the Holidays
The holiday season is here—a time for family, friends, and of course, delicious festive meals. While it’s a season to celebrate and indulge, it’s also easy to overdo it, leaving us feeling sluggish and bloated. The good news? You can enjoy the holidays without sacrificing your health or feeling guilty about that extra serving of dessert.
As I write this, I’m in Bavaria with my in-laws, where we’re enjoying potatoes in every way imaginable, the local beer is delicious, and someone insists on buying fresh bread and cakes daily. It’s the kind of indulgence that makes the holidays special, but it can quickly tip the balance. To counteract all the overindulging, I make a fresh celery juice and a protein- and antioxidant-rich smoothie for the family every day, and I try to include lighter meals like salads and soups when possible. It’s a small effort that helps me stay balanced and enjoy the season to its fullest.
With a few mindful strategies, you too can support your digestion, stay active, and savour the festivities without losing track of your health goals. Let’s dive into some practical tips to help you thrive this holiday season.

Tips to Improve Digestion After a Big Meal

1. Start with Digestive Enzymes
Take digestive enzymes or a combination of enzymes and HCl (hydrochloric acid) at the beginning of a heavy meal. These help break down food more effectively and reduce bloating and discomfort.

2. Try Digestive Bitters
A few drops of digestive bitters before your meal can stimulate stomach acid production and support digestion.

3. Chew Your Food Well
Digestion begins in the mouth! Take your time, chew thoroughly, and savor each bite. This helps reduce the strain on your digestive system.

4. Time Your Water Intake
Avoid drinking water with your meal, as it can dilute stomach acid and slow digestion. Instead, drink water 30 minutes to an hour before eating or wait at least 2 hours after your meal.

5. Sip on Digestive Teas
Fennel, ginger, or peppermint teas are excellent for easing digestion and reducing bloating. For an extra boost, try a ginger juice shot after your meal to support gut health.

6. Go for a Walk
A gentle 10-15 minute walk after a big meal helps stimulate digestion and prevent that uncomfortable "too full" feeling.

Why Detox-Friendly Foods Matter

Detox-friendly foods are those that support the body's natural detoxification processes. They help to eliminate toxins, improve digestion, and boost overall health. Incorporating these foods into your diet can lead to increased energy, better sleep, clearer skin, and improved gut health.

Top Detox-Friendly Foods and Their Benefits

1. Leafy Greens (Spinach, Kale, Swiss Chard)
- Benefits: High in chlorophyll, which helps detoxify the liver, neutralize heavy metals, and support overall liver function.
- How to Use: Add to salads, smoothies, and juices, or sauté as a side dish.

2. Beets
- Benefits: Rich in antioxidants and nutrients that support liver health and detoxification.
- How to Use: Juice them, roast as a side dish, or grate raw into salads.

3. Lemons
- Benefits: High in vitamin C and antioxidants, aids in digestion and helps to alkalize the body.
- How to Use: Add fresh lemon juice to water, teas, and salad dressings.

4. Ginger
- Benefits: Anti-inflammatory and antioxidant properties that support digestion and detoxification.
- How to Use: Grate fresh ginger into teas, smoothies, and stir-fries.

5. Turmeric
- Benefits: Contains curcumin, a powerful anti-inflammatory and antioxidant that supports liver detoxification.
- How to Use: Add to soups, curries, smoothies, and teas.

6. Garlic
- Benefits: Contains sulfur compounds that activate liver enzymes, which help flush out toxins.
- How to Use: Use fresh garlic in cooking, dressings, and marinades.

7. Artichoke
- Benefits: increase the bile secretion by the liver and has a positive effect on the solubility of bile. It also contains FOS, which feeds the beneficial bacteria in the gut.
- How to use: Add it in salads, steam and eat whole.

Hotel breakfast - healthy version. Oh how much I love a breakfast buffet! 😋I always like to start with fruits 🫐so I get less tempted by all the pastries. With a fruit plate, I get a variety of colours in, which means different flavonoids and vitamins. I also get my fibre in, to keep me regular. On the same plate I like to add high protein yogurt with honey and walnuts (omega 3s)

Simple Daily Detox Habits

Start Your Day with Lemon Water:
Drinking warm water with lemon first thing in the morning stimulates digestion and helps to flush out toxins.

Incorporate Leafy Greens:
Foods like kale, spinach, and arugula are rich in chlorophyll, which helps to detoxify the liver.

Practice Dry Brushing:
This stimulates lymphatic drainage and helps to remove dead skin cells.

Drink Herbal Teas:
Teas like dandelion root, milk thistle, and green tea support liver function and overall detoxification.

Engage in Deep Breathing Exercises:
Deep breathing increases oxygen flow and helps to expel toxins from the lungs.

Include Fibre-Rich Foods:
Foods high in fibre, such as fruits, vegetables, and whole grains, help to bind and eliminate toxins through the digestive tract.