After Care Advice

Our lifestyle guides provide general health & wellbeing information and tools to support your treatment plan. They may not meet your specific health care concerns, so please consult a healthcare professional if you need medical advice or support tailored to you. We also recommend seeking advice from other specialists, such as a nutritional therapist or personal trainer, for any targeted support you might need.

Nutrition

Aftercare advice on using nutrient dense foods for health & wellbeing including food suggestions, meal ideas and recipes.

Hydration

Aftercare advice on how to stay hydrated for health & wellbeing including delicious recipes for waters and teas.

See Guide

Relaxation

Aftercare advice on gentle movement, breath work and mediation, & creating and connecting with others and nature.

Sleep

Aftercare advice on supporting sleep rhythm, using strategies such as journalling, and improving our sleep environment.

woman sitting on white bed while stretching

See Guide

References

Nutrition Guide

Benton, D., & Donohoe, R. T. (1999). The effects of nutrients on mood. Public Health Nutrition, 2(3a), 403–409. https://doi.org/10.1017/S1368980099000564
Gómez-Pinilla, F. (2008). Brain foods: The effects of nutrients on brain function. Nature Reviews Neuroscience, 9(7), 568–578. https://doi.org/10.1038/nrn2421
Jacka, F. N., O’Neil, A., Opie, R., Itsiopoulos, C., Cotton, S., Mohebbi, M., ... & Berk, M. (2017). A randomised controlled trial of dietary improvement for adults with major depression (the 'SMILES' trial). BMC Medicine, 15(1), 23. https://doi.org/10.1186/s12916-017-0791-y
National Health Service (NHS). (2023). Eat well – Food and mood. https://www.nhs.uk/mental-health/self-help/tips-and-support/food-and-mood
O’Neil, A., Quirk, S. E., Housden, S., Brennan, S. L., Williams, L. J., Pasco, J. A., ... & Jacka, F. N. (2014). Relationship between diet and mental health in children and adolescents: A systematic review. American Journal of Public Health, 104(10), e31–e42. https://doi.org/10.2105/AJPH.2014.302110
World Health Organization (WHO). (2020). Healthy diet factsheet. https://www.who.int/news-room/fact-sheets/detail/healthy-diet

Hydration Guide

Benton, D., & Young, H. A. (2015). Do small differences in hydration status affect mood and cognitive function? Nutrition Reviews, 73(Supplement_2), 83–96. https://doi.org/10.1093/nutrit/nuv045
Ganio, M. S., Armstrong, L. E., Casa, D. J., McDermott, B. P., Lee, E. C., Yamamoto, L. M., & Marzano, S. (2011). Mild dehydration impairs cognitive performance and mood of men. British Journal of Nutrition, 106(10), 1535–1543. https://doi.org/10.1017/S0007114511002005
Masento, N. A., Golightly, M., Field, D. T., Butler, L. T., & van Reekum, C. M. (2014). Effects of hydration status on cognitive performance and mood. British Journal of Nutrition, 111(10), 1841–1852. https://doi.org/10.1017/S0007114513004455
Popkin, B. M., D’Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration and health. Nutrition Reviews, 68(8), 439–458. https://doi.org/10.1111/j.1753-4887.2010.00304.x
Spigt, M. G., Weerkamp, N., Troost, J., van Schayck, O. C., & Knottnerus, J. A. (2012). A randomized trial on the effects of regular water intake in patients with recurrent headaches. Family Practice, 29(4), 370–375. https://doi.org/10.1093/fampra/cmr112
World Health Organization (WHO). (2005). Nutrient requirements for water. In Vitamin and mineral requirements in human nutrition (2nd ed.). https://apps.who.int/iris/handle/10665/42716

Relaxation Guide

Berman, M. G., Jonides, J., & Kaplan, S. (2008). The cognitive benefits of interacting with nature. Psychological Science, 19(12), 1207–1212. https://doi.org/10.1111/j.1467-9280.2008.02225.x
Chiesa, A., & Serretti, A. (2009). Mindfulness-based stress reduction for stress management in healthy people: A review and meta-analysis. Journal of Alternative and Complementary Medicine, 15(5), 593–600. https://doi.org/10.1089/acm.2008.0495
Hansen, M. M., Jones, R., & Tocchini, K. (2017). Shinrin-Yoku (Forest Bathing) and nature therapy: A state-of-the-art review. International Journal of Environmental Research and Public Health, 14(8), 851. https://doi.org/10.3390/ijerph14080851
Porges, S. W. (2011). The polyvagal theory: Neurophysiological foundations of emotions, attachment, communication, and self-regulation. New York: W. W. Norton & Company.
Ulrich, R. S., Simons, R. F., Losito, B. D., Fiorito, E., Miles, M. A., & Zelson, M. (1991). Stress recovery during exposure to natural & urban environments. Journal of Environmental Psychology, 11(3), 201–230. https://doi.org/10.1016/S0272-4944(05)80184-7
Van der Kolk, B. A. (2014). The body keeps the score: Brain, mind, and body in the healing of trauma. New York: Viking.
Zajonc, A. (2009). Meditation as contemplative inquiry: When knowing becomes love. Great Barrington, MA: Lindisfarne Books.

Sleep Guide

American Academy of Sleep Medicine. (2014). International classification of sleep disorders (3rd ed.). Darien, IL: American Academy of Sleep Medicine.
Chiu, H. Y., Chang, L. Y., Hsieh, Y. J., Tsai, P. S. (2018). A meta-analysis of sleep education interventions for older adults. Geriatric Nursing, 39(6), 623–630. https://doi.org/10.1016/j.gerinurse.2018.06.002
Grandner, M. A., & Fernandez, F. X. (2021). The role of sleep in emotional brain function. Annual Review of Clinical Psychology, 17, 679–707. https://doi.org/10.1146/annurev-clinpsy-081219-104918
Hirshkowitz, M., Whiton, K., Albert, S. M., Alessi, C., Bruni, O., DonCarlos, L., ... & Adams Hillard, P. J. (2015). National Sleep Foundation’s sleep time duration recommendations: Methodology and results summary. Sleep Health, 1(1), 40–43. https://doi.org/10.1016/j.sleh.2014.12.010
Irish, L. A., Kline, C. E., Gunn, H. E., Buysse, D. J., & Hall, M. H. (2015). The role of sleep hygiene in promoting public health: A review of empirical evidence. Sleep Medicine Reviews, 22, 23–36. https://doi.org/10.1016/j.smrv.2014.10.001
Kay, D. B., & Buysse, D. J. (2017). Sleep and emotion: A clinical perspective. Current Opinion in Psychology, 17, 47–52. https://doi.org/10.1016/j.copsyc.2017.06.014
Morin, C. M., & Benca, R. (2012). Chronic insomnia. The Lancet, 379(9821), 1129–1141. https://doi.org/10.1016/S0140-6736(11)60750-2
Perlis, M. L., Jungquist, C., Smith, M. T., & Posner, D. (2005). Cognitive behavioral treatment of insomnia: A session-by-session guide. Springer.
Walker, M. (2017). Why we sleep: Unlocking the power of sleep and dreams. New York: Scribner.
World Health Organization (WHO). (2021). Guidelines on mental health promotive and preventive interventions for adolescents: Helping adolescents thrive. https://www.who.int/publications/i/item/9789240025553