Plant Medicine – All Natural Mumma

In Nutrition

Spring Comfort Foods: Nutritious and Delicious Recipes for Pregnant Mums

September 20, 2024

As the days get longer and the air gets warmer, spring brings a fresh wave of vibrant ingredients that are both comforting and nourishing—especially important for all you amazing mummas-to-be! While you’re busy growing new life, it’s essential to fuel your body with nutrient-rich foods that not only taste good but also help you feel your best.

Here are some simple, comforting, and wholesome spring-inspired recipes to keep you energised and satisfied throughout your pregnancy.

CREAMY ASPARAGUS AND PEA SOUP

Asparagus is a springtime superfood packed with folate, a key nutrient during pregnancy. Combine it with fresh peas and a creamy base made from coconut milk or a dollop of Greek yogurt for a silky, satisfying soup that’s full of fiber, vitamins, and antioxidants. It’s perfect for those cooler spring evenings when you’re craving something warm and comforting.

SWEET POTATO AND AVOCADO SPRING SALAD

Sweet potatoes are a pregnancy staple—they’re full of vitamin A, fiber, and potassium, which support healthy development for your baby. Roast some sweet potatoes and toss them with creamy avocado, fresh spinach, and a squeeze of lemon for a light yet filling salad. Drizzle with olive oil and add some sunflower seeds for a boost of healthy fats and crunch!

QUINOA AND VEGGIE STIR-FRY

This quick, one-pan dish is full of protein, iron, and fiber—perfect for those busy days when you want something nutritious but don’t have a tonne of time to cook. Sauté seasonal veggies like capsicum, zucchini, and snap peas with quinoa, a plant-based protein that’s excellent for pregnant women. Add a splash of tamari or a light soy sauce, and you’ve got a flavourful, nutrient-dense meal!

LEMON AND GINGER TEA WITH HONEY

Okay, this might not be a full meal, but it’s a comforting drink that helps soothe morning sickness and keeps you hydrated. Fresh ginger and lemon are a match made in heaven—ginger aids digestion while lemon gives you a burst of vitamin C. Add a spoonful of raw honey for natural sweetness, and you’ve got a cozy, calming tea to sip on all day long.

STRAWBERRY OATMEAL BAKE

Strawberries are in season and loaded with antioxidants and vitamin C, which are fantastic for supporting your immune system during pregnancy. This baked oatmeal dish combines the sweetness of strawberries with the comforting warmth of cinnamon-spiced oats. Add in some chia seeds or flaxseeds for extra omega-3s and fiber, making it the perfect breakfast or snack that can be prepared ahead of time.

Spring is a time of renewal, and what better way to celebrate this season than by filling your plate with nourishing, comforting foods that support both you and your baby? These easy recipes are packed with the nutrients your body craves, and they’ll keep you feeling satisfied, healthy, and ready to embrace the journey ahead.

In Plant Medicine

Herbal Spring Detox : Natural Ways to Cleanse Your Body with Spring Herbs

September 9, 2024

Spring is a time of renewal and rejuvenation, making it the perfect season for a gentle detox. Harnessing the power of spring herbs like dandelion and nettle can help cleanse your body naturally, promoting overall health and well-being. Here are some tips to incorporate these potent herbs into your spring detox routine:

DANDELION DETOX TEA

Dandelion is a powerful herb known for its detoxifying properties. It supports liver health, aids digestion, and helps flush out toxins. To make a simple detox tea, steep a handful of dandelion leaves or roots in hot water for 10-15 minutes. Add a squeeze of lemon for an extra boost of vitamin C and a touch of honey for sweetness.

NETTLE NOURISHMENT

Nettle is another fantastic herb for detoxification. It’s rich in vitamins, minerals, and antioxidants that support overall health. Nettle can help reduce inflammation, support kidney function, and boost your immune system. Enjoy nettle tea by steeping dried nettle leaves in hot water, or add fresh nettle to soups and stews for a nutritional boost.

HERBAL INFUSED WATER

Create a refreshing detox drink by infusing water with fresh herbs. Add a handful of dandelion leaves, nettle leaves, and slices of cucumber to a jug of water. Let it sit in the refrigerator for a few hours to allow the flavours to meld. Sip on this herbal-infused water throughout the day to stay hydrated and support your body’s natural detox processes.

SPRING DETOX SALAD

Incorporate detoxifying herbs into your meals with a vibrant spring salad. Mix fresh dandelion greens and blanched nettle leaves with other seasonal vegetables like radishes, carrots, and beets. Top with a light vinaigrette made with lemon juice, olive oil, and a touch of apple cider vinegar for a delicious and cleansing meal.

HERBAL BATH SOAK

Detoxifying doesn’t have to be limited to what you consume. Create a relaxing herbal bath soak by adding a few handfuls of dried dandelion and nettle leaves to your bathwater. The warm water helps extract the beneficial compounds from the herbs, allowing your skin to absorb their detoxifying properties. This soothing bath can help reduce inflammation, relieve stress, and support overall detoxification

By incorporating these natural herbal remedies into your routine, you can enjoy a gentle and effective spring detox. Which one of these will you try?

In Plant Medicine

Winter Herbal Remedies for Respiratory Health: Breathe Easy This Season

August 20, 2024

Winter can be a challenging time for respiratory health, with cold air and seasonal illnesses taking a toll on our lungs and airways. Fortunately, nature offers a variety of herbal remedies and natural therapies to support and maintain respiratory health during the colder months. Today I’ll share some effective herbal remedies and practices, such as steam inhalation, herbal chest rubs, and lung-supportive herbs, to help you breathe easy all winter long.

STEAM INHALATION: A SIMPLE YET POWERFUL REMEDY

HOW IT WORKS

Steam inhalation is a traditional remedy that uses warm, moist air to open nasal passages, loosen mucus, and soothe irritated airways. It’s an excellent way to provide immediate relief from congestion and respiratory discomfort.

HOW TO DO IT

To create a steam inhalation, boil water and pour it into a large bowl. Add a few drops of essential oils like eucalyptus, peppermint, or tea tree oil, which have decongestant and antimicrobial properties. Drape a towel over your head, lean over the bowl, and inhale the steam for 10-15 minutes. Be sure to keep your eyes closed and maintain a safe distance from the hot water to avoid burns.

HERBAL CHEST RUBS: COMFORTING AND THERAPEUTIC

BENEFITS OF A CHEST RUB

Herbal chest rubs can provide comfort and support for respiratory health by promoting circulation, easing breathing, and relieving chest tightness. They work through the combination of essential oils and carrier oils, delivering therapeutic benefits directly to the skin and respiratory system.

HOW TO MAKE A HOMEMADE CHEST RUB

To make a homemade herbal chest rub, you’ll need a carrier oil like coconut oil or shea butter, and a blend of essential oils such as eucalyptus, rosemary, lavender, and cedarwood. Melt the carrier oil in a double boiler, then add the essential oils and mix well. Allow the mixture to cool and solidify before applying a small amount to your chest and neck area. Gently massage it into your skin, taking deep breaths to inhale the vapours.

LUNG SUPPORTIVE HERBS: NATURE’S RESPIRATORY ALLIES

MULLEIN

Mullein is a well-known herb for respiratory health. It helps soothe the respiratory tract, reduce inflammation, and clear mucus. Mullein can be consumed as a tea or used in a tincture form. To make mullein tea, steep dried mullein leaves in hot water for 10-15 minutes and drink 1-2 cups daily.

LICORICE ROOT

Licorice root has natural anti-inflammatory and soothing properties, making it an excellent herb for respiratory support. It helps to reduce irritation in the throat and lungs and can ease coughing. Licorice root can be taken as a tea, tincture, or in supplement form. Note that it should be used in moderation and avoided by individuals with high blood pressure.

THYME

Thyme is a powerful antimicrobial and expectorant herb that can help clear mucus and support overall respiratory health. Thyme can be used in cooking, as a tea, or as an essential oil for steam inhalation. To make thyme tea, steep fresh or dried thyme leaves in hot water for 10 minutes and enjoy.

OSHA ROOT

Osha root is a traditional Native American remedy known for its lung-supportive properties. It helps to open airways, reduce congestion, and fight respiratory infections. Osha root can be used in tinctures or teas, providing robust support for respiratory health.

ADDITIONAL NATURAL THERAPIES

HUMIDIFIERS

Using a humidifier in your home can help maintain optimal humidity levels, preventing your airways from drying out and reducing the risk of respiratory irritation. Add a few drops of essential oils like eucalyptus or lavender to the humidifier for added therapeutic benefits.

SALT THERAPY

Salt therapy, or halotherapy, involves inhaling microscopic salt particles that can help cleanse the respiratory system and reduce inflammation. You can visit a salt room or use a home salt inhaler to experience these benefits.

WARM HERBAL TEAS

Sipping warm herbal teas throughout the day can provide hydration, warmth, and respiratory support. Herbal teas made from ginger, chamomile, and peppermint can soothe the throat and promote overall respiratory health.

Winter doesn’t have to be a season of respiratory discomfort. By incorporating these herbal remedies and natural therapies into your routine, you can maintain strong and healthy lungs throughout the colder months. Whether you’re using steam inhalation, herbal chest rubs, or lung-supportive herbs, these time-tested methods can help you breathe easier and stay well. Embrace the power of nature and take proactive steps to support your respiratory health this winter!

Do you have any questions for me or need some specific advice?

Send me a message, I’d love to help you.

In Holistic Health

Natural Cold and Flu Prevention: Proactive Measures for a Healthier Winter

August 14, 2024

As the winter season settles in, so does the increased risk of colds and flu. While the cold weather can be charming, it often brings with it a surge of seasonal illnesses. The good news is that there are many natural ways to fortify your body against these unwelcome guests. From proper hand hygiene to immune-boosting supplements and lifestyle practices, you can take proactive measures to stay healthy and strong. Let’s explore some effective strategies for natural cold and flu prevention.

IMMUNE BOOSTING SUPPLEMENTS

VITAMIN C

Vitamin C is renowned for its immune-boosting properties. It helps stimulate the production of white blood cells, which are essential for fighting infections. Incorporate vitamin C-rich foods like oranges, strawberries, blueberries, kiwi fruit and bell peppers into your diet, or consider taking a supplement during the winter months.

VITAMIN D

Vitamin D plays a crucial role in immune function. With less sun exposure in winter, many people become deficient in this vital nutrient. Spend time outside during daylight hours, eat vitamin D-rich foods like fatty fish or take a vitamin D supplement to maintain optimal levels.

ZINC

Zinc is another essential nutrient for immune health. It helps the immune system fight off invading bacteria and viruses. Foods high in zinc include meat, shellfish, legumes, and seeds. Zinc supplements can also be beneficial, especially at the onset of cold symptoms.

LIFESTYLE PRACTICES FOR IMMUNE HEALTH

BALANCE DIET

A well-balanced diet rich in fruits, vegetables, lean proteins, and whole grains is fundamental for a strong immune system. Focus on colourful produce to ensure you’re getting a variety of vitamins and minerals. Fermented foods like yogurt, kefir, and sauerkraut also support gut health, which is closely linked to immune function.

REGULAR EXERCISE

Regular physical activity can boost your immune system by promoting good circulation, which allows cells and substances of the immune system to move through the body freely and do their job effectively. Aim for at least 30 minutes of moderate exercise most days of the week.

ADEQUATE SLEEP

Sleep is essential for overall health and well-being. Aim for 7-9 hours of quality sleep per night to allow your body to repair and regenerate. Good sleep hygiene includes maintaining a regular sleep schedule, creating a restful environment, and avoiding screens before bedtime.

STRESS MANAGEMENT

Chronic stress can weaken the immune system and make you more susceptible to illness. Incorporate stress-relief practices into your daily routine, such as meditation, deep breathing exercises, yoga, or spending time in nature. Find what works best for you to keep stress levels in check.

HERBAL REMEDIES AND NATURAL PRACTICES

ECHINACEA

Echinacea is an herb commonly used to prevent colds and flu. It’s believed to enhance immune function and reduce the duration of symptoms. Echinacea supplements or teas can be a helpful addition to your winter wellness routine.

ELDERBERRY

Elderberry is packed with antioxidants and vitamins that boost the immune system. Elderberry syrup or lozenges are popular natural remedies to help prevent and treat cold and flu symptoms.

HYDRATION

Staying hydrated is crucial for maintaining overall health and supporting the immune system. Drink plenty of water, herbal teas, and broths to keep your body well-hydrated and functioning optimally.

Preventing colds and flu naturally involves a combination of good hygiene practices, nutrient-rich foods, immune-boosting supplements, and healthy lifestyle habits. By incorporating these proactive measures into your daily routine, you can significantly reduce your risk of getting sick and enjoy a healthier, more vibrant winter season. Tell me.. which ones of these natural strategies will you implement to stay happy and healthy all winter long!?

In Plant Medicine

Winter Herbal Teas: Seasonal Blends for Wellness and Warmth

July 18, 2024

As the temperature drops and the days grow shorter, there’s nothing quite like curling up with a warm cup of herbal tea. Not only do these teas provide comfort and warmth, but they also offer a range of therapeutic properties to support your health and well-being during the winter months. Let’s talk about some of the best seasonal herbal teas for winter wellness, including immune-boosting blends, respiratory support teas, and calming herbal infusions.

IMMUNE BOOSTING BLENDS

ECHINACEA TEA

Echinacea is well-known for its immune-boosting properties. Drinking echinacea tea regularly can help strengthen your immune system and fend off winter colds and flu. This tea often has a slightly sweet, floral taste, making it a pleasant addition to your daily routine.

ELDERBERRY TEA

Elderberries are packed with antioxidants and vitamins that support immune health. Elderberry tea can help reduce the duration and severity of colds and flu. With its rich, fruity flavour, elderberry tea is both delicious and beneficial.

GINGER AND TURMERIC TEA

Ginger and turmeric are powerful anti-inflammatory and antioxidant herbs. A blend of these two can help boost your immune system and reduce inflammation. The spicy warmth of ginger combined with the earthy flavour of turmeric makes for a soothing and healthful tea.

RESPIRATORY SUPPORT TEAS

PEPPERMINT TEA

Peppermint tea is excellent for respiratory support. It contains menthol, which can help to open up the airways and ease breathing. The refreshing taste of peppermint also helps soothe sore throats and clear nasal congestion.

THYME TEA

Thyme is a herb with strong antimicrobial properties, making it effective for respiratory health. Thyme tea can help relieve coughs, bronchitis, and other respiratory issues. It has a savoury, earthy flavour that can be balanced with a touch of honey.

LICORICE TEA

Licorice root tea is soothing for the throat and can help with respiratory issues such as coughs and asthma. It also has anti-inflammatory properties that can aid in reducing respiratory tract inflammation. Licorice root has a naturally sweet flavour, making it a tasty and therapeutic option.

CALMING HERBAL INFUSIONS

CHAMOMILE TEA

Chamomile tea is renowned for its calming effects. It helps reduce stress and anxiety, promoting better sleep and relaxation. The gentle, floral flavour of chamomile makes it a perfect tea to unwind with at the end of the day.

LEMON BALM TEA

Lemon balm is a member of the mint family and is known for its calming properties. Lemon balm tea can help reduce stress and improve mood. Its light, lemony flavour is refreshing and soothing, making it an excellent choice for relaxation.

LAVENDER TEA

Lavender tea is another wonderful option for relaxation. It has a calming effect on the nervous system and can help with anxiety, stress, and insomnia. The fragrant, floral taste of lavender tea is both comforting and delightful.

WARMING AND NOURISHING HERBAL TEAS

CINNAMON AND CLOVE TEA

Cinnamon and clove are warming spices that can help improve circulation and provide comfort during the cold winter months. This tea has a spicy, aromatic flavour that can help you feel cozy and warm from the inside out.

ROOIBOS TEA

Rooibos, also known as red bush tea, is naturally caffeine-free and rich in antioxidants. It supports overall health and has a sweet, nutty flavour that is both comforting and nourishing.

CHAI TEA

Chai tea is a blend of black tea and warming spices like cinnamon, cardamom, ginger, and cloves. This spiced tea is not only delicious but also helps improve circulation and digestion. You can enjoy it with or without milk for a cozy, wintery treat.

Whether you’re looking to boost your immune system, support your respiratory health, or simply find a moment of calm, there’s a winter herbal tea for you. Take advantage of the warmth and therapeutic benefits of these seasonal teas, and make them a part of your daily winter wellness routine.

Winter is the perfect time to explore the world of herbal teas and discover blends that can support your health and well-being. Do you already have a favourite?

In Natural Parenting

Winter Home Birth Plans: Planning for a Winter Birth

July 12, 2024

As the winter season brings its chilly charm, it also calls for some extra preparation if you’re planning a home birth. Winter home births can be serene and beautiful, offering a cozy, intimate setting for welcoming your new baby. However, the colder weather and for some, the potential for snow and ice, mean it’s essential to be well-prepared. Here are some valuable tips and tricks to ensure your winter home birth goes smoothly.

CREATE A WARM COMFORTABLE ENVIRONMENT

The comfort of your birth space is paramount, especially during winter. Ensure that your home is adequately heated and that you have extra blankets, heating pads, and cozy attire on hand. Space heaters can be a great addition to your birthing area to maintain a warm environment. I had my fourth baby in front of the fire and it was the most beautiful experience! Don’t forget to have plenty of warm socks and slippers to keep your feet comfortable.

PLAN FOR POWER OUTAGES

Winter storms can sometimes lead to power outages. Be prepared with battery-operated lanterns, flashlights, and candles to ensure you have sufficient lighting. A portable, battery-operated heater can also be a lifesaver in keeping the birth area warm. Make sure your phone and other essential devices are fully charged, and consider having a backup power source if possible.

STOCK UP ON ESSENTIALS

Before your due date, stock up on all the essentials you’ll need for your home birth and the days following. This includes groceries, toiletries, and baby supplies like nappies and wipes. Having plenty of nourishing, easy-to-prepare meals on hand, such as soups and stews, can be incredibly helpful. Don’t forget to stock up on herbal teas and snacks for during and after labour.

STAY HEALTHY AND BOOST YOUR IMMUNITY

Winter is also a good time to keep your immune system strong. Eat a balanced diet rich in fruits, vegetables, and immune-boosting foods like garlic and ginger. Stay hydrated and get plenty of rest. Continue taking nutrient rich teas, avoid big crowds and use your essential oils!!

PREPARE YOUR BIRTH TEAM

Ensure your midwife and any other birth attendants are aware of your plans and have clear instructions on how to reach your home, especially if the weather turns bad. Discuss backup plans in case your midwife or doula is unable to reach you due to severe weather. It’s also wise to have a reliable method of communication, like a landline phone, in case cell service is disrupted.

PLAN FOR POSTPARTUM COMFORT

The postpartum period is a time for rest and recovery, and the winter season can provide a cozy backdrop for this special time. Prepare a comfortable space with plenty of pillows, blankets, and easy access to all necessary supplies. Warm baths, herbal teas, and nourishing foods can aid in your recovery and provide comfort.

STAY INFORMED AND FLEXIBLE

Winter weather can be unpredictable, so it’s important to stay informed about the forecast and be flexible with your plans. Have a backup plan in case of emergencies, and stay in close communication with your birth team. Being prepared for any scenario will help you remain calm and focused.

Preparing for a winter home birth involves thoughtful planning and preparation, but it also offers a unique opportunity to create a warm, intimate setting for welcoming your baby. Embrace the tranquility and beauty of the season, knowing that you’re well-prepared for this special moment in your life.

In Plant Medicine

Winter Skincare Tips: Protecting and Nourishing Your Skin During the Colder Months

July 11, 2024

Winter’s cold, dry air can take a toll on your skin, leaving it feeling dry, chapped, and irritated. To keep your skin looking and feeling its best during the colder months, it’s essential to adapt your skincare routine. Today I’ll share top tips for protecting and nourishing your skin this winter, including hydrating skincare routines, natural moisturisers, and herbal remedies for common skin concerns.

HYDRATING SKINCARE ROUTINES

GENTLE CLEANSING

Winter weather can strip your skin of its natural oils, so it’s crucial to use a gentle cleanser that won’t dry out your skin. Opt for a creamy or oil-based cleanser that will remove impurities without disrupting your skin’s moisture barrier.

EXFOLIATION

Regular exfoliation helps remove dead skin cells and allows your moisturiser to penetrate more deeply. However, during winter, it’s important to choose a gentle exfoliator to avoid over-scrubbing. Aim to exfoliate 1-2 times a week with a mild scrub or a chemical free exfoliant containing all natural ingredients.

HYDRATING TONER

After cleansing, apply a hydrating toner to help replenish moisture. Look for toners containing ingredients like sodium hyaluronate, apple fruit / green algae extract, or rose water, which help to lock in hydration and soothe the skin.

LAYERING MOISTURE

Layering hydrating products can be particularly beneficial in winter. Start with a hydrating serum or essence, followed by a rich moisturiser. Serums with ingredients like orchid flower extract, boswellia (frankincense) and myrrh resin extract, angelica, and chamomile provide an extra boost of hydration and help strengthen the skin’s barrier.

NATURAL MOISTURISERS

SHEA BUTTER

Shea butter is a fantastic natural moisturiser that provides deep hydration and nourishment. Rich in vitamins A and E, it helps to soothe and repair dry, cracked skin. Apply shea butter to your face, hands, and any other dry areas to keep your skin soft and supple.

COCONUT OIL

Coconut oil is another excellent natural moisturiser. Its fatty acids help to lock in moisture and protect the skin from environmental damage. Use it as an all-over body moisturiser, focusing on particularly dry areas like elbows, knees, and feet.

ALOE VERA

Aloe vera is known for its soothing and hydrating properties. It’s perfect for calming irritated skin and providing light hydration. Apply pure aloe vera gel directly to your skin or mix it with your favourite moisturiser for an extra hydrating boost.

JOJOBA OIL

Jojoba oil closely resembles the skin’s natural sebum, making it an effective moisturiser for all skin types. It’s non-greasy and easily absorbed, providing hydration without clogging pores. Use jojoba oil as a facial moisturiser or add a few drops to your regular lotion for added moisture.

HERBAL REMEDIES FOR COMMON SKIN CONCERNS

CHAMOMILE

Chamomile has anti-inflammatory and soothing properties that make it ideal for calming irritated or sensitive skin. Use chamomile tea as a facial rinse or apply chamomile-infused products to reduce redness and irritation.

CALENDULA

Calendula is known for its healing properties and is excellent for treating dry, chapped skin. Look for creams or balms containing calendula to help repair and protect your skin from the harsh winter elements.

LAVENDER

Lavender oil has both calming and antimicrobial properties. It’s great for soothing dry, itchy skin and can also help prevent winter breakouts. Add a few drops of lavender oil to your moisturiser or use it in a facial steam to benefit from its soothing effects.

OATMEAL

Oatmeal is a natural humectant, meaning it helps retain moisture in the skin. It’s also excellent for soothing itchy, irritated skin. Take an oatmeal bath by adding a cup of finely ground oats to your bathwater, or use oatmeal-based skincare products for added hydration and relief.

Winter skincare requires a bit of extra effort to keep your skin healthy and radiant. By incorporating hydrating skincare routines, using natural moisturisers, and trying herbal remedies, you can protect and nourish your skin throughout the colder months. Embrace these winter skincare tips to ensure your skin stays soft, smooth, and glowing all season long. Stay hydrated, stay warm, and take good care of your skin.

My new fave is the Sandalwood Boswellia Firming Cream from Young Living, infused with Swiss fermented grapes and Peruvian carob + nine nourishing essential oils including Royal Hawaiian Sandalwood. There are a few more luxurious ingredients that I haven’t mentioned but wow this product is so nice. It’s designed with mature skin in mind. Tackling wrinkles and fine lines.. tightening up the neck area.. I love it!.

How are you taking care of your skin this Winter? Send me a message, I’d love to here from you.

In Holistic Health

Natural Strategies to Combat Stress

July 5, 2024

As the seasons change, many of us find ourselves facing increased stress that can take a toll on our mental and physical well-being. Fortunately, there are natural strategies to help manage and reduce stress. I want to share with you today a few effective stress-relief techniques, including meditation, deep breathing exercises, aromatherapy, and the use of adaptogenic herbs, to help you stay calm and centered during the season.

MEDITATION

MINDFULNESS MEDITATION

Mindfulness meditation involves focusing on the present moment without judgment. It helps you become aware of your thoughts and feelings, allowing you to respond to stress more calmly. Start with just five minutes a day, sitting quietly and focusing on your breath.

DEEP BREATHING EXERCISES

DIAPHRAGMATIC BREATHING

Diaphragmatic breathing, or belly breathing, involves breathing deeply into your diaphragm rather than shallowly into your chest. This technique helps activate the body’s relaxation response. To practice, sit comfortably, place one hand on your chest and the other on your belly, and take slow, deep breaths, ensuring your belly rises more than your chest.

BOX BREATHING

Box breathing is a simple technique that involves inhaling for four counts, holding the breath for four counts, exhaling for four counts, and holding the breath out for four counts. Repeat this cycle several times to promote relaxation and reduce stress.

calming lavender bunch held in hands for relaxation

AROMATHERAPY

ESSENTIAL OILS

Aromatherapy uses essential oils to promote relaxation and well-being. Oils such as lavender, frankincense, and orange are known for their calming properties. Use a diffuser to fill your space with soothing scents, or apply diluted essential oils to your wrists and temples. Find the best quality and most effective oils here. These are the only ones I’ll ever use!

AROMATHERAPY BATHS

Taking a warm bath with added essential oils can be a luxurious way to unwind. Add a few drops of your favourite calming oil to your bathwater, (my fave is a blend called Peace & Calming) and soak for at least 20 minutes to enjoy the stress-relieving benefits.

ADAPTOGENIC HERBS

ASHWAGANDHA

Ashwagandha is an adaptogenic herb that helps the body adapt to stress and supports overall well-being. It can reduce cortisol levels, which are often elevated during periods of stress. Ashwagandha is available in various forms, including capsules, powders, and teas.

RHODIOLA ROSEA

Rhodiola Rosea is another adaptogen known for its ability to enhance resilience to stress. It can improve mood, reduce fatigue, and support mental clarity. Rhodiola can be taken as a supplement or in tea form.

HOLY BASIL (TULSI)

Holy Basil, also known as Tulsi, is revered in Ayurvedic medicine for its stress-relieving properties. It helps regulate cortisol levels and supports a calm, balanced state. Enjoy Holy Basil in tea form for a soothing and beneficial drink.

ADDITIONAL STRESS-RELIEF TECHNIQUES

PHYSICAL ACTIVITY

Regular physical activity, such as walking, yoga, or dancing, can significantly reduce stress. Exercise releases endorphins, which are natural mood lifters, and helps clear the mind. Just don’t go too heavy or too fast for too long. This will increase your cortisol and potentially lead to burnout and a negative effect on your immune system.

JOURNALLING

Writing down your thoughts and feelings can be a powerful way to process stress and gain perspective. Try journalling for a few minutes each day, focusing on what you’re grateful for and any positive experiences you’ve had.

CONNECTION WITH LOVED ONES

Spending time with friends and family can provide emotional support and reduce feelings of stress. Engage in activities you enjoy together, and don’t hesitate to reach out for support when needed.

Managing stress naturally involves a combination of practices that address both the mind and body. By incorporating techniques such as meditation, deep breathing exercises, aromatherapy, and adaptogenic herbs into your routine, you can better navigate seasonal stressors and maintain your well-being. Embrace these strategies to create a more peaceful and balanced life, no matter the season.

In Holistic Health

Seasonal Sleep Support: Optimise Your Sleep Quality

July 2, 2024

Winter’s shorter days and longer nights can have a significant impact on our sleep patterns. As the seasons change, it’s essential to adjust our routines to ensure we get the rest we need. Let’s explore a few strategies for optimising sleep quality and quantity during the Winter months. From creating a relaxing bedtime routine to establishing a sleep-friendly environment and addressing common sleep issues, these tips will help you achieve restful, rejuvenating sleep all season long.

CREATE A RELAXING BEDTIME ROUTINE

A consistent and calming bedtime routine signals to your body that it’s time to wind down and prepare for sleep. Incorporate these elements into your nightly ritual to promote relaxation:

SET A CONSISTENT BEDTIME

Going to bed and waking up at the same time every day, even on weekends, helps regulate your body’s internal clock, making it easier to fall asleep and wake up naturally.

UNPLUG FROM ELECTRONICS

The blue light emitted by phones, tablets, and computers can interfere with the production of melatonin, the hormone that regulates sleep. Aim to unplug from electronics at least an hour before bedtime. Instead, opt for calming activities like reading a book, journaling, or taking a warm bath.

PRACTICE RELAXATION TECHNIQUES

Incorporate relaxation techniques such as deep breathing, meditation, or gentle yoga into your bedtime routine. These practices can help calm your mind and prepare your body for a restful night’s sleep.

SIP A HERBAL TEA

Enjoy a cup of caffeine-free herbal tea, such as chamomile, lavender, or valerian root, which are known for their calming and sleep-inducing properties.

ESTABLISH A SLEEP-FRIENDLY ENVIRONMENT

Your sleep environment plays a crucial role in the quality of your sleep. Make your bedroom a sanctuary for rest with these tips:

KEEP YOUR BEDROOM DARK

A cool, dark room is conducive to sleep. Aim for a bedroom temperature between 15-19°C. Use blackout curtains to block out external light and consider using an eye mask if needed.

INVEST IN A COMFORTABLE MATTRESS AND PILLOWS

A supportive mattress and pillows tailored to your sleep style can make a significant difference in sleep quality. Take the time to find bedding that provides the right balance of comfort and support.

MINIMISE NOISE

Reduce noise levels in your bedroom by using earplugs or a white noise machine. If outside noises are disruptive, consider using a fan or a white noise app to create a soothing soundscape.

CALMING SCENTS

Aromatherapy can enhance relaxation and improve sleep quality. Use a diffuser with essential oils like lavender, cedarwood, or bergamot to create a calming atmosphere. If you’re feeling blocked in the nose or need support with snoring.. try eucalyptus, thyme or one of my favourite blends, Valor. Rub on the chest, on the tips of the big toes or along the cervical spine.

ADDRESS COMMON SLEEP ISSUES

Winter can bring about specific sleep challenges, such as increased fatigue, seasonal affective disorder (SAD), and disruptions in circadian rhythms. Here’s how to tackle these common issues:

COMBAT SEASONAL FATIGUE

Shorter days and reduced sunlight can lead to feelings of fatigue. Spend time outdoors during daylight hours to boost your exposure to natural light. Consider using a light therapy box in the morning to simulate sunlight and help regulate your body’s sleep-wake cycle.

MANAGE SEASONAL AFFECTIVE DISORDER (SAD)

Depending on where you live in the world, SAD can affect sleep patterns and mood during the Winter months. In addition to light therapy, maintain a regular exercise routine, eat a balanced diet rich in fruits and vegetables, and stay connected with friends and family to help manage symptoms.

BALANCE YOUR CIRCADIAN RHYTHMS

Your body’s internal clock can be disrupted by changes in daylight during Winter. Help balance your circadian rhythm by sticking to a consistent sleep schedule, getting plenty of natural light during the day, and avoiding caffeine and heavy meals close to bedtime.

STAY HYDRATED

Dehydration can interfere with sleep quality. Drink plenty of water throughout the day, but reduce fluid intake in the evening to minimise nighttime awakenings.

How do you feel about these tips?

You probably already do most of them but were there any that surprised you?

Optimising your sleep during the Winter months involves a combination of creating a relaxing bedtime routine, establishing a sleep-friendly environment, and addressing common sleep issues. By incorporating these strategies, you can improve the quality and quantity of your sleep, ensuring you wake up feeling refreshed and rejuvenated all season long.

Got any specific sleep questions for me? I’d love to help!

In Plant Medicine

Herbal Remedies for Cold and Flu

June 5, 2024

As the Winter season approaches, so do the common colds, flu, and seasonal illnesses that can dampen our spirits and disrupt our daily lives. Instead of reaching for over-the-counter medications, why not turn to nature’s pharmacy? Herbal remedies and natural supplements have been used for centuries to prevent and alleviate symptoms of colds and flu. Today I’d love to share some of the most effective herbal solutions with you, to keep you and your loved ones healthy and resilient this Winter.

ECHINACEA

Echinacea is one of the most popular herbs for boosting the immune system and fighting off infections. Known for its antiviral and antibacterial properties, echinacea can help reduce the severity and duration of cold and flu symptoms. You can take echinacea as a tea, tincture, or supplement. For best results, start taking it at the first sign of illness.

ELDERBERRY

Elderberry is renowned for its powerful antiviral properties and is particularly effective against the influenza virus. Rich in antioxidants and vitamins, elderberry can help reduce the duration of cold and flu symptoms and boost overall immunity. Elderberry syrup is a popular and delicious way to incorporate this remedy into your routine. You can also find elderberry in gummies, lozenges, and capsules.

GINGER

Ginger is a warming herb that has been used for centuries to treat colds, flu, and other respiratory conditions. Its anti-inflammatory and antiviral properties help soothe sore throats, reduce congestion, and alleviate nausea. Enjoy ginger as a tea by steeping fresh slices in hot water, or add it to soups and stir-fries for a flavourful and health-boosting kick.

GARLIC

Garlic is a potent natural antibiotic and immune booster that can help ward off colds and flu. Rich in allicin, garlic has antiviral, antibacterial, and antifungal properties that make it an effective remedy for preventing and treating respiratory infections. Incorporate raw garlic into your diet by adding it to salads, dressings, and dips, or take it in supplement form for a more concentrated dose.

ASTRAGALUS

Astragalus is an adaptogenic herb that has been used in traditional Chinese medicine for centuries to strengthen the immune system and increase resistance to illness. It is particularly effective for preventing colds and flu and can be taken as a tea, tincture, or capsule. Regular use of astragalus during the Winter months can help keep your immune system strong and resilient.

PEPPERMINT

Peppermint is a soothing herb that can help relieve symptoms of colds and flu, such as congestion, headaches, and digestive upset. Its menthol content provides a cooling sensation that can help open nasal passages and reduce sinus pressure. Enjoy peppermint as a tea, inhale its essential oil, or add it to a steam inhalation for instant relief.

TURMERIC

Turmeric is a powerful anti-inflammatory and antioxidant herb that can help support the immune system and reduce symptoms of colds and flu. Curcumin, the active compound in turmeric, has antiviral properties that can help fight off infections. Add turmeric to your diet by incorporating it into curries, smoothies, and golden milk, or take it in supplement form.

HONEY

Honey is a natural remedy that can help soothe sore throats and suppress coughs. Its antimicrobial properties make it effective against respiratory infections, and it also provides a soothing coating for irritated mucous membranes. Add raw honey to your herbal teas, or take a spoonful on its own for a natural cough suppressant.

Herbal remedies and natural supplements offer a gentle yet effective way to prevent and alleviate symptoms of colds, flu, and seasonal illnesses. By incorporating these powerful herbs into your daily routine, you can support your immune system and stay healthy throughout the Winter months.

Remember to consult with a healthcare professional before starting any new herbal regimen, especially if you have underlying health conditions or are taking other medications. Embrace the healing power of nature and enjoy a resilient and healthy Winter season!