Wellness Journal
Welcome to the Vale of Health Wellness Journal! We’re a team of Traditional Chinese Medicine (TCM) Acupuncturists, Reiki Healers and Naturopathic Nutritionists, dedicated to helping you feel better and reach your health and wellness goals. If you’ve found your way here, we’re excited to support you in making small, meaningful changes to your diet and lifestyle that can have a big impact on your overall health.
In our journal, you’ll find expert insights on holistic living, including fertility and emotional wellness. Expect tips on navigating seasonal changes, nourishing recipes, how to tackle difficult hormonal conditions, analyses of new research, and lifestyle advice rooted in ancient practices. These are the tools that have helped us and our clients, and we hope they do the same for you.
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With love,
Cassie & Ghila
Search our Wellness Journal:
Strength Training - a definite MUST for health!
Discover the transformative benefits of strength training—from boosting muscle mass, bone density, and metabolism to enhancing mental health and brain function. Learn why progressive resistance exercises are key and how to start safely at any age.
Inflammation: The Silent Culprit Behind Chronic Health Issues
Discover how chronic inflammation affects conditions like PCOS, IBS, and autoimmune diseases. Learn natural remedies, anti-inflammatory foods, and lifestyle tips to restore balance and vitality. Explore how personalised nutrition and acupuncture can support your health.
Candida/Thrush: Treatment & Prevention
Explore effective natural remedies for candida and thrush. Learn how diet, probiotics, garlic, sauerkraut, and chlorophyll-rich foods can combat yeast infections, while avoiding refined sugars, yeast, and dampness-causing foods. Tips for prevention and recovery using naturopathic nutrition principles.
Anti-Nutrients: When to Avoid Them for Osteoporosis & Better Bone Health
Osteoporosis risk factors include menopause, family history, and autoimmune conditions. While medications have side effects, a nutrient-rich diet can help. Learn how to maximize calcium absorption by avoiding anti-nutrients like phytates, lectins and oxalates, and discover the best foods and supplements for bone health.
The Vaginal Microbiome: What It Is and Why It’s So Important for Women’s Health
Discover the importance of the vaginal microbiome in women's health. Learn how a balanced microbiome supports fertility, prevents infections, and reduces risks like pelvic inflammatory disease. Explore testing options and tips for maintaining vaginal health, including the role of Lactobacilli bacteria in boosting IVF success.
IBD: Inflammatory Bowel Disease Explained
Learn about Inflammatory Bowel Disease (IBD), including its types (Crohn's Disease and Ulcerative Colitis), causes, symptoms, and complications. Explore natural remedies to reduce inflammation, improve gut health, and support healing, from dietary changes to supplements. Discover how lifestyle adjustments can help manage IBD alongside conventional treatments.
Detox Your Daily Life: A Guide to Reducing Hormone-Disrupting Chemicals for Better Health & Fertility
Discover practical steps to reduce exposure to hormone-disrupting chemicals (EDCs) that impact fertility, hormone balance, and inflammation. Ideal for anyone trying to conceive, managing hormonal conditions like PCOS or endometriosis, or reducing health risks from toxins in food, home products, and skincare. Learn easy swaps to lower your toxic load and support long-term wellness.
The Surprisingly Simple Super-Nutrient: Why Fibre is Essential for Optimal Health
Fibre offers powerful, body-wide benefits beyond digestion. Learn why this essential nutrient reduces risks of heart disease, diabetes, supporting the gut microbiome, cancer, & helps manage blood sugar so important for PCOS. Most diets fall short of fibre recommendations. Discover how much you need daily, the best whole food sources to meet intake goals, & why fibre is critical for overall health.
Hormonal Acne : Causes & Solutions
Struggling with hormonal acne? Learn how to clear cystic breakouts around the jawline and chin naturally with nutrition, detox support, and lifestyle changes. From balancing blood sugar and adding anti-inflammatory foods to fibre-rich meals for hormone detox, these holistic strategies support clear, confident skin. Book a 1-1 consultation today!
The Endless Magic of Flax Seeds
Flax seeds are a powerhouse for heart health, hormone balance, and cancer prevention. Known to lower blood pressure, cholesterol, and inflammation, they’re rich in omega-3s and lignans that support PMS relief, breast cancer prevention, and tumour reduction. Ideal for seed cycling, flax seeds boost oestrogen levels naturally. Learn how to incorporate freshly ground flax seeds into your diet for optimal health benefits.
Quinoa: The Mother Grain
Discover the powerful benefits of quinoa for fertility, PCOS, and digestive issues. This nutrient-dense grain offers a complete protein source for vegans, aids in blood sugar regulation, and supports mental health and PMS relief. Packed with essential vitamins and minerals, quinoa is also a high-fiber, anti-inflammatory food that aligns with naturopathic nutrition for hormone and digestive balance.
Blood Sugar Regulation: What is it, & How to Tackle it
Struggling with fatigue, irritability, or sugar cravings? These could be signs of blood sugar imbalance, common in PCOS and adrenal fatigue. Learn how to stabilize blood sugar with complex carbs, high-fiber veggies, protein with every meal, and smart carb swaps. Discover why intermittent fasting isn’t ideal for sugar sensitivity and how regulating insulin can ease PCOS symptoms.
Vitamin D: Benefits & Sources
Vitamin D supports immunity, insulin sensitivity, and gut health, making it vital for PCOS, diabetes, and IBD. With limited sun exposure in the UK, discover the best sources, from sunlight to foods like oily fish and egg yolks. Learn how magnesium and healthy fats aid absorption, enhancing Vitamin D's benefits for immune strength and bone health.
Protein - How much & Where from
Protein is vital for tissue repair, hormone regulation, & immune health, with 9 essential amino acids we must get from food. Learn how much protein you need daily, including for pregnancy, breastfeeding, & active lifestyles. Discover plant-based protein sources like lentils, quinoa, and seeds to support gut health, hormone balance, & blood sugar Get protein-packed meal ideas to stay fuller longer
The Benefits of Naturopathic Nutrition for Endometriosis
Explore how naturopathic nutrition can help manage endometriosis by balancing blood sugar, reducing inflammation, and supporting hormone regulation. Learn about the benefits of anti-inflammatory foods, cruciferous vegetables, probiotics, and acupuncture to alleviate pain, enhance fertility, and improve overall health for women with endometriosis.
The benefits of slow cooking
Discover how slow cooking enhances digestion with Naturopathic Nutrition and TCM principles. Learn how slow-cooked meals, like bone broth and protein-rich casseroles, support your digestive health by breaking down nutrients for easier absorption. Boost your gut health with slow-cooked dishes, herbs, and greens!
Managing PCOS with Nutrition and Acupuncture: A Holistic Approach
Learn how a holistic approach combining acupuncture and nutrition can help manage PCOS symptoms. Discover dietary tips for stabilising blood sugar, reducing inflammation, and balancing hormones. Book a consultation today to develop a personalised plan that supports hormonal health, fertility, and overall well-being.
Acupuncture and Nutrition for Endometriosis: A Holistic Approach
Manage endometriosis symptoms naturally with acupuncture and nutrition. Discover effective strategies to reduce pain, balance hormones, and improve fertility through personalized dietary changes and acupuncture treatments.
The Impact of Stress on Fertility: Acupuncture and Nutrition Solutions
Chronic stress can significantly impact fertility by disrupting hormone balance and reproductive health. Learn how acupuncture and a nutrient-rich diet can naturally reduce stress, lower cortisol, and support both egg and sperm quality. At Vale of Health, we offer personalised acupuncture and nutrition solutions to help you achieve emotional balance and improve fertility outcomes, naturally and effectively.
Vitamin D and Sugar Sensitivity
Vitamin D can play a crucial role in sugar sensitivity, hormone balance, immune health, and more. Discover how to naturally support vitamin D levels through sunlight, food sources, and supplements, plus tips for improved absorption. This guide covers the benefits of vitamin D for PCOS, gut health, and overall well-being for both men and women.