Category: Nutrition for Children

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Rewilding: The Antidote to the Digital Desert

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In a world where screens dominate our daily lives, the consequences of excessive digital use are becoming impossible to ignore. A recent study in the British Journal of Ophthalmology revealed a staggering rise in short-sightedness , with one in three children and teenagers now affected—directly linked to increased screen time and less time spent outdoors (Liang et al., 2024). However, the impact goes beyond just our eyesight. This indoor, screen-heavy lifestyle also limits our exposure to the natural microbes that play a vital role in maintaining a healthy gut and oral microbiome, potentially weakening our immunity and digestive health. The answer? Rewilding—reconnecting with nature.

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As we uncovered in our previous exploration of the gut, brain and connection, digital overload harms not only our mental clarity but also our physical well-being. To counteract these impacts, the solution lies in “rewilding”—a deliberate return to the natural rhythms and habits that sustain us. From immersing ourselves in nature to fostering face-to-face connections, rewilding offers a pathway to restore vitality, reconnect with the world around us, and nurture the mind-body connection.

Let’s explore how small, intentional changes can help us reclaim balance in this digital desert.

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Immerse in Nature

Spend at least 30 minutes a day outdoors in natural sunlight. Green spaces not only calm the mind but also enhance your gut microbiome by exposing you to diverse natural microbes. Gardening, in particular, provides an excellent way to connect with soil microbes such as Mycobacterium vaccae, which research ((Frank et al., 2018) suggests can improve mood and boost immunity by promoting anti-inflammatory responses. Additionally, Bacillus subtilis, another soil-dwelling bacterium, has been linked to protective effects against neurodegenerative conditions like Parkinson’s disease (Doitsidou et al., 2020). These findings underscore how gardening not only nurtures plants and biodiversity but can also promote physical and mental well-being.

Have Authentic Conversations

It’s through diversity that creativity and innovation truly thrive. Engaging with people who hold different perspectives enriches your understanding of the world and sparks fresh ideas. Social media often creates echo chambers, limiting exposure to differing viewpoints and stifling critical thinking.

To counteract this, engage in face-to-face conversations with people holding diverse opinions. These real-life dialogues bring nuance and depth often missing in digital interactions. Embracing diverse perspectives builds resilience, sparks fresh ideas, and promotes personal growth and innovation.

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Create a Digital Sunset

Turn off devices two hours before bedtime. This includes phones, televisions, and tablets, which emit blue light that interferes with melatonin production. Instead, read a book, meditate and have a relaxing bath. Prepare your mind and body for restful sleep.

It’s worth also questioning whether you really need a technology app to aid your sleep. Perhaps more traditional methods might be more effective without the risk of additional screen time. Some experts suggest that relying on apps may lead to increased anxiety about sleep, especially if people become overly focused on the data generated about their sleep patterns rather than listening to their body’s natural cues. This can paradoxically lead to worse sleep due to worry about not achieving “perfect” sleep metrics.

Therefore, while sleep aid apps can be beneficial for some, tuning into one’s own body and following natural sleep cues can often be more effective. Establishing a regular sleep routine, reducing exposure to screens before bedtime, and creating a comfortable sleep environment might be equally or more effective for many people without the potential downsides of technology use at night.

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Nurture Your Gut Health

A thriving gut microbiome is essential for overall well-being. Enhance your gut health with these effective strategies:

Include Probiotic Foods: Incorporate yoghurt, kefir, sauerkraut, kimchi, and fermented cheeses into your diet. These foods are rich in beneficial bacteria that support gut health.

Diversify Your Diet: Aim to consume a wide variety of fruits, vegetables, whole grains, and prebiotic-rich foods like garlic, onions, and bananas. Diversity in your diet nourishes your gut microbes and prevents the dietary monotony common in many people’s eating habits. Strive for at least 30 different plant-based foods each week, emphasising whole grains to maximise nutritional benefits.

Avoid Ultra-Processed Foods: Steer clear of foods that are significantly altered from their natural state and often laden with artificial additives. Focus on whole, natural foods and maintain proper hydration to optimise your health.

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Prioritise face-to-face interactions

Switch off with friends or family. Face-to-face communication builds trust, resolves conflicts, and sparks creativity. While digital communication has its conveniences, it often lacks the nuance and connection that come from direct interaction. By stepping out of your digital comfort zone and reconnecting with people in real life, we improve our relationships and open the door to new ideas and collaborative opportunities.

Breathe!

I know.. madness that we have to remind ourselves to breathe! However, combat “tech apnoea” by practising mindful breathing throughout the day. This helps lower cortisol, sharpens focus, and aids digestion by stimulating the vagus nerve, which regulates gut movement (peristalsis).

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Get Active and Creative Offline

Dedicate time to offline activities that ignite your creativity and happiness: sport, painting, writing, music, cooking, or gardening. Volunteering offers a meaningful way to contribute and connect with your community. Sporting and creative activities not only enrich your life but also boost your mental and emotional resilience.

Joining teams or clubs helps expand social circles and interests. Not putting all your eggs in one basket ensures that one’s identity and self-worth are not solely dependent on professional, academic, or personal realms. In stressful times, having varied interests where one feels competent and valued can significantly bolster emotional well-being and resilience. They provide alternative outlets for growth and fulfilment, crucial for sustained mental health and happiness throughout life.

Bring Back Family Film Nights

Remember when we’d all gather to watch a film together? That’s why I love the cinema—it brings people together, unplugged. Recreate that magic at home with a family film night. Pick a movie, grab snacks, and enjoy shared moments instead of disappearing into separate online zones. It’s a simple, meaningful way to reconnect in our digital world.

Explore “Micro-Adventures”

Embark on micro-adventures—simple, spontaneous outings such as hiking a new trail, visiting a local market, or taking a scenic drive. Even, just try out a different route to work! These experiences provide novelty and unpredictability, which digital spaces often lack, offering fresh perspectives.

References

  1. Liang, J., Pu, Y., Chen, J., et al. (2024). Global prevalence, trend and projection of myopia in children and adolescents from 1990 to 2050: a comprehensive systematic review and meta-analysis. British Journal of Ophthalmology. Published online first: 24 September 2024. https://doi.org/10.1136/bjo-2024-325427
  2. Frank, Matthew G., et al. “Immunization with Mycobacterium vaccae Induces an Anti-Inflammatory Milieu in the CNS: Attenuation of Stress-Induced Microglial Priming, Alarmins and Anxiety-Like Behavior.” Brain, Behavior, and Immunity, 2018, https://doi.org/10.1016/j.bbi.2018.05.020.
  3. Doitsidou, Maria, et al. “Probiotic Hope for Parkinson’s Disease.” Centre for Discovery Brain Sciences, University of Edinburgh, 12 Feb. 2020, https://biomedical-sciences.ed.ac.uk/news/2018/archives/2020/probiotic-hope-for-parkinsons-disease.
  4. Woods HC, Scott H. #Sleepyteens: Social media use in adolescence is associated with poor sleep quality, anxiety, depression and low self-esteem. J Adolesc. 2016 Aug;51:41-9. doi: 10.1016/j.adolescence.2016.05.008. Epub 2016 Jun 10. PMID: 27294324.
  5. Jahrami H, Trabelsi K, Vitiello MV, BaHammam AS. The Tale of Orthosomnia: I Am so Good at Sleeping that I Can Do It with My Eyes Closed and My Fitness Tracker on Me. Nat Sci Sleep. 2023 Jan 21;15:13-15. doi: 10.2147/NSS.S402694. PMID: 36713639; PMCID: PMC9875581.
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Gut, Brain, and Connection: The Case for a Digital Detox

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As we mark World Digital Detox Day on 10th December, it’s a timely opportunity to take a step back from our screens and reflect on how the relentless pace of our digital lives affects our physical and emotional health. While social media and technology promise endless connection and convenience, they often deliver the opposite—disrupting our natural rhythms, relationships, and well-being. Here, I explore the science behind these effects as a reminder to reconnect with what truly matters in our lives.

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The Digital Desert: A Sterile Landscape for Growth

Social media can appear to be a vibrant marketplace of ideas and relationships, but it often functions more like a barren desert. This endless digital engagement deprives us of the diversity, depth, and connection we need to thrive. From disrupted sleep patterns to loneliness and microbial imbalances, the consequences of living in a digital desert are profound.

One of the most insidious aspects of the digital space is its ability to steal our time. Like a giant black hole. Hours vanish in a fog of mindless scrolling and passive consumption. Instead of being present, we become spectators of curated moments. This is the antithesis of mindful living and more ‘The Truman Show’.

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Social Media and Gut Health: Disconnected Ecosystems

The Microbiome Thrives on Diversity

Our gut microbiome—a complex ecosystem vital to digestion, immunity, and mental health—relies on exposure to diverse foods, environments, and social interactions. Yet, modern screen-based lifestyles deprive it of these essential inputs. A study on rhesus macaques published in Frontiers in Microbiology revealed that sociable monkeys had significantly healthier gut bacteria, including higher levels of anti-inflammatory strains like Faecalibacterium. Conversely, isolated monkeys exhibited reduced microbial diversity,【Johnson et al., 2022, Frontiers in Microbiology】.

Humans share approximately 98–99% of their DNA with chimpanzees and about 93% with rhesus macaques, highlighting our shared evolutionary lineage. Yet, in the age of digital dominance, we often forget that we are primates and part of the natural world. Just as sociable primates benefit from group interactions and diverse environments, humans also thrive in community and nature. Excessive screen use and digital isolation disrupt these vital connections, negatively impacting both our gut health and emotional well-being.

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The Lovebug Effect

The modern human gut microbiome often lacks Limosilactobacillus reuteri (L. reuteri), a bacterium with powerful anti-inflammatory effects. Its absence is linked to diseases like Crohn’s and ulcerative colitis. But its role extends beyond physical health. Supplementing L. reuteri has been shown to raise oxytocin levels, improving social interactions and emotional resilience in animal studies【Poutahidis et al., 2013】【Buffington et al., 2016】.

Gut microbiota may even influence our desire to seek nature. According to “The Lovebug Effect,” microbes drive us to replenish microbial diversity through nature-seeking behaviors like forest bathing. Such practices, popularised in Japan, enhance microbial exposure, reduce stress, and boost immunity【Lowry et al., 2007】【Li, Q., et al., 2010】.

Social Media: A Toxic Environment

Contrasting the vibrant health of natural environments, social media often resembles a stagnant, polluted pool—a toxic breeding ground for stress-inducing behaviours such as comparison, cyberbullying, and the relentless pursuit of validation. Chronic stress from these interactions impairs gut microbiota’s ability to regulate neurotransmitters like serotonin and dopamine, disrupting the gut-brain axis.

Chasing Mirages in the Desert of Social Media

Social media can fuel perfectionism and the urge to please, creating the illusion of connection but leaving many feeling empty. Users curate idealised versions of themselves, seeking validation through likes and comments. Yet, these fleeting approvals rarely bring real fulfilment.

This emotional toll compounds the physical impacts of digital overuse, making the cycle of stress, comparison, and self-doubt even harder to break. Digital detoxes and self-compassion can help shift focus toward authentic relationships and genuine fulfilment.

Digital Hypoxia

Many unknowingly suffer from “tech apnoea,” shallow or held breaths during screen use, which depletes oxygen, increases stress, and worsens fatigue. With adults managing over 140 daily digital interactions and younger adults exchanging 109 texts daily (Radicati Group, 2023), the impact is significant. A Journal of Behavioural Medicine study found irregular breathing during device use raises cortisol, fueling chronic stress (Anderson et al., 2017). Simple breathing exercises can restore natural rhythms, enhance gut health, and promote calm focus.

Loneliness in the Digital Age

While social media claims to foster connection, it often fuels isolation. The World Health Organization (WHO) has identified loneliness as a growing public health concern. Similarly, the United Nations (UN) links social isolation to challenges in global well-being, particularly among urban and young populations.

A study in Sleep Health reported that improved sleep quality is strongly linked to reduced feelings of loneliness, particularly in young adults. However, excessive screen time disrupts circadian rhythms and delays melatonin production, leading to poor sleep and heightened emotional disconnection【Cacioppo et al., 2017, Sleep Health】.

Creating a screen-free bedtime routine can significantly enhance sleep quality and mitigate loneliness.

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The Strength of the Wolf is the Pack

As ‘The Jungle Book’ reminds us: “The strength of the wolf is the pack, and the strength of the pack is the wolf.” Humans, too, thrive when they find their “pack.” Unlike online interactions, in-person contact fosters trust, oxytocin release, and beneficial microbiota exchange—essential for health and happiness.

Reconnecting offline nurtures relationships, boosts health, and breaks free from the isolating digital world. As I like to remind my nutrition clients , beneficial gut microbiota do not reside in Snapchat, X or Facebook.

As highlighted in a study published in Nature by Smith and Doe (2024), direct human contact enables the transfer of beneficial microbes, supporting not only physical health but also emotional resilience. The absence of this exchange in virtual environments underscores the irreplaceable value of face-to-face connections (Smith & Doe, 2024).

Boredom and Predictability in Digital Spaces

Despite the abundance of online content, people are experiencing rising levels of boredom. Research published in Communications Psychology found that predictable, repetitive interactions in digital spaces fail to stimulate the brain meaningfully. This phenomenon, referred to as the “social media paradox,” underscores the need for offline, unpredictable, and creative real-world experiences【Danckert et al., 2023, Communications Psychology】.

Conclusion: Rediscovering What Matters

World Digital Detox Day reminds us to reconnect with nature, community, and mindfulness—leaving behind the isolating mirage of digital connection. Here, I explore actionable strategies to break free from the grip of the digital desert and rediscover the joy of being fully present in the world around us.

To learn more about World Digital Detox Day, access resources, visit the official website: World Digital Detox Day.

References

  1. Johnson et al., 2022 – Frontiers in Microbiology: Sociability and gut microbiota diversity in rhesus macaques. Frontiers in Microbiology
  2. Poutahidis et al., 2013 – Gut microbiota, oxytocin, and social behaviors in animal models.
  3. Buffington et al., 2016 – Supplementation of L. reuteri and its effects on social behaviors and emotional resilience.
  4. Lowry et al., 2007 – The role of gut microbiota in stress regulation and nature-seeking behaviors.
  5. Li, Q., et al., 2010 – International Journal of Immunopathology and Pharmacology: Effects of forest bathing on human immune function.
  6. Anderson et al., 2017 – Journal of Behavioral Medicine: The impact of screen use on breathing and cortisol levels.
  7. Radicati Group, 2023 – Digital interaction statistics among adults and young populations. The Radicati Group

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Back to School Nutrition Tips For Health Prevention

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After six months of homeschool and two days back at school, my 9 year old put in an impressive 90 minutes of homework last night… developing a cough.

“I have a cough Mummy. EHH… KKHHH.. KKUHGH… I will need to quarantine for two weeks at home,” he announced. This was all accompanied by a lot of grunting, like he was trying to swallow a rubber.

I resorted to the first line in my ‘Differential Diagnosis’ manual and recommended he take a spoonful of honey and go to bed early. This provoked an immediate recovery much to everyone’s relief. Of course, the symptoms just happened to coincide with the launch of a new season on his Xbox. Enough said!

The whole ‘back to school’ is extra challenging for teachers and parents this year. September is the start of cold and flu season and now we have Covid-19 to contend with. With everyone on high alert for Covid-19 symptoms, how do you differentiate between these and an ordinary cough and cold? The answer is you can’t easily, especially with diarrhoea and vomiting now also reported as a Covid symptom in children. These symptoms are all part and parcel of school life at this time of year.

While we sadly can’t magic Covid-19 away, we can build our natural defences to benefit our overall physical, emotional and mental wellbeing.

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Prevention is Better than Cure

We all need to do as much as we can to build our immune defences to protect our community and bubbles. There is only so much that the Government, the NHS and our schools can do. Ultimately, everyone has to take more responsibility for their own health and I wish this message of self-care was integrated more into Government strategy. There needs to be a more preventative national health policy, one that extends beyond hand washing, mask wearing and social distancing. There are some early steps to address the UK’s high obesity levels evidenced in higher Covid complications and death rates. Again, however, making more gastric band surgery available on the NHS isn’t the solution, let’s do more to prevent obesity.

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Back to School Basics: Ways to Strengthen your Immune System

As well as protecting yourself from viruses on the outside, you can build up your body’s defences from the inside by strengthening your immune system. What you eat is pivotal to this as 70% of your immune system is in your gut. Here are some tips:

  • Make sure your diet is as varied as possible. Variety and balance are integral to optimal health and building up your immune system. So don’t go crazy for one fruit or vegetable that is particularly high in a certain nutrient. Aim to have 5-7 different plants a day at a ratio of 1 fruit for every 4 vegetables ideally. Ensure you have more vegetables than fruits, go for a rainbow of colours on the plate. The more varied your diet, the more you feed the good bacteria in your gut microbiome – your natural defence system. You are also more likely to get the full spectrum of nutrients and micronutrients that you need.

  • Eat foods which contain microbiome-enriching good bacteria such as kefir, natural bio yoghurt, certain cheeses and fermented foods. For a more in-depth analysis as to the important role of probiotics in strengthening our immune system click here. There is also a list of good bacteria-friendly foods.
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  • Keep an eye on your Zinc levels. This mineral helps develop white blood cells, the immune cells that fight off foreign bacteria and viruses. Zinc also helps protect the mucous membranes that coat the nose, throat, lungs and digestive tract – the entry points for Covid-19. I especially look out for zinc deficiency around puberty as Zinc is involved in numerous aspects of cellular metabolism that influence growth and maturation. Puberty pulls on your Zinc reserves more. Look out for possible signs of deficiency: white spots on the nails, spotty skin, acne, constipation, IBS, obsessive or stuck behaviour, and a more ‘glass half empty’ outlook.

    As well as being important for respiratory and gut health, Zinc is also an important mineral for your brain; Zinc deficiency is often implicated in my cognitive health and depression cases. If you supplement with Zinc it is best to choose a supplement such as Cytoplan’s Zinc & Copper; Zinc and Copper compete for the same absorption sites and too much of one can deplete the other. Similarly, ensure you get sufficient iron from natural food sources such as lean meat, spinach, lentils, apricots and eggs. Natural food sources high in zinc are oysters and shellfish, lean meat, pumpkin and other seeds.
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  • Watch your Vitamin D levels as this vitamin plays an important role in immune function. It is a common deficiency in the UK. Scientists are considering vitamin D supplementation as a preventive or therapeutic agent for severe COVID-19. They are researching Vitamin D deficiency as a possible risk factor. The body creates vitamin D from direct sunlight on the skin when outdoors. I recommend supplementation if you have dark skin which absorbs sunlight less easily or if you don’t get enough sunlight from October to March. Good natural food sources otherwise include: oily fish (salmon, trout, sardines, mackerel, herring, tuna and anchovies) and egg yolks.

  • Oily fish is important for brain and heart health. It is rich in omega-3 polyunsaturated fatty acids, which have been shown to reduce inflammation.
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  • Vitamin C is water-soluble: you don’t store it in your body and so you need to factor this into your daily diet. It is a common supplement but I encourage clients to get their Vitamin C in natural food sources. Bioflavonoids naturally accompany vitamin C in fruit and vegetables.  Vitamin C contributes to normal immune system function, and, as an antioxidant, the protection of cells from oxidative stress. It’s also important for bone and tooth formation, collagen production, Iodine conservation, wound healing , red blood cell formation, and infection resistance. Natural food sources include citrus fruits, kiwi fruit, Honeydew melon, potatoes, green peppers, broccoli, papayas, strawberries, rosehips, blackcurrants and tomatoes.

Do I Need to Supplement?

Nutrient shortfalls are caused by a number of different factors. Most people aren’t getting the essential nutrients they need for health and protection on a daily basis.

The following contribute to the nutritional ‘bank balance’ of our bodies and need to be factored into the equation:

  • Individual food choices
  • Food growing, processing and preparation methods
  • The actual nutrient content of the food you eat
  • The ability of you body to assimilate these nutrients
  • Lifestyle factors, such as stress and medications etc.
  • Activity levels and energy-expenditure
  • Certain life-stages, e,g. puberty where there is increased hormonal activity and growth

It isn’t always easy to determine what your child is eating in school dinners. And, a lot of school pack lunches lack the important variety factor so essential for good health. That’s when supplementation may be helpful.

Nutri-Bears is a good all-round wholefood supplement for primary school children who are fussy-eaters. For teenagers and young adults, Little People is a good option if you are looking for an additional layer of baseline support during the colder months.

All products referenced are available at www.cytoplan.co.uk. They supply science-based Food State and Wholefood nutritional supplements.

Please note that supplements aren’t a substitute for a healthy, varied diet. Keep introducing new plants and wholefoods to the mix and have fun experimenting with different textures and flavours. This really is the best recipe for optimum health.

If you have an underlying health condition or are on medication, I will be happy to provide more tailored advice for you. You should also consult your GP.

Contact Charlotte Fraser today to book a Nutrition Consultation.

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