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:
8 Tips to Decrease Bloating
Struggling with bloating? Discover 8 simple, expert tips from a nutritionist to ease digestive discomfort, including mindful eating, adding fiber, warm foods, and probiotic options. Perfect for those with IBS, SIBO, and other digestive issues.
5 Ways to Lower your Cortisol
Discover 5 powerful ways to reduce high cortisol levels, manage stress, and improve sleep. Tips include mindful exercise, balanced nutrition, cutting caffeine, prioritizing rest, and using techniques like acupuncture to support hormone health and emotional wellness.
7 ways to alleviate period pains from a nutritionist & acupuncturist
Ease period pain naturally with these 7 tips from a nutritionist and acupuncturist. Learn how warmth, gentle movement, anti-inflammatory foods, magnesium-rich diets, and self-acupressure can help reduce menstrual cramps and support hormonal health.
Signs of Excess Cortisol
Are high cortisol levels affecting your health? Learn the signs of excess cortisol, including anxiety, insomnia, weight gain, and hormonal imbalances. Discover natural ways to manage stress, support hormone health, and improve sleep through acupuncture, nutrition, and emotional wellness.
Is stress affecting your Fertility?
Can stress affect your ability to conceive? Discover how chronic stress disrupts hormones, periods, and sperm health. Learn how acupuncture and nutrition can reduce stress, restore balance, and support your fertility journey naturally.
Facial Cosmetic Acupuncture
Discover Facial Cosmetic Acupuncture, a holistic treatment combining Traditional Chinese Medicine and LED therapy to reduce wrinkles, boost collagen, and improve skin hydration. Achieve firmer, more youthful skin while supporting overall wellness.
10 Second Energy & Immune Boost
Discover the power of Stomach 36 (Zu San Li), a key acupressure point to boost energy, strengthen immunity, relieve digestive issues, and reduce stress. Learn how to locate and use this anti-inflammatory acupuncture spot for quick, natural support. Perfect for energy and emotional wellness!
How to Decrease Cortisol / Stress + Sleep Better
Struggling with stress and poor sleep? Learn how to balance cortisol and boost melatonin naturally. Discover tips for better sleep hygiene, adaptogenic teas, magnesium-rich foods, low-impact exercise, and the calming benefits of acupuncture. Take control of your stress and reclaim restorative sleep for a healthier you.
5 Ways to Decrease Anxiety
Discover five powerful strategies to lower anxiety, from balancing blood sugar and boosting magnesium intake to practising mindfulness through nature walks. Learn how adaptogenic herbs and acupuncture can restore calm and help you manage stress effectively. Take charge of your emotional wellness today!
The Merits of Acupuncture for Birth Preparation
Discover the benefits of acupuncture for birth preparation, from easing early pregnancy symptoms like nausea and back pain to supporting a smoother labor. Acupuncture promotes cervical ripening, reduces the need for pain medication, and lowers the risk of medical induction and emergency C-sections. For optimal results, start weekly sessions with an acupuncturist from week 35 to prepare your body naturally for delivery.
Fibromyalgia Explained
Fibromyalgia is a chronic pain condition affecting muscles, joints, and tendons, often accompanied by fatigue, sleep issues, and mood disturbances. Learn about its causes, brain chemistry changes, and how natural approaches like acupuncture, dietary changes, and supplements can help manage symptoms. Find holistic solutions to restore balance and improve quality of life.
Oestrogen Dominance: Explained
Oestrogen dominance can lead to various health issues, including cancer risk, fibroids, endometriosis, and hormonal acne. Learn how to support healthy oestrogen metabolism with diet, fibre, and avoiding endocrine disruptors. Discover foods like cruciferous vegetables, phytoestrogens, and nettle tea to balance oestrogen naturally.
Eating in Season: Spring, Liver, Wood.
In Traditional Chinese Medicine, Spring is linked to the Liver and Wood elements. Discover which foods and cooking methods best support liver health during this season. Emphasise fresh greens, young plants, and lighter meals while avoiding heavy, salty foods. Learn how eating in season can boost digestion and vitality.
The Heart & Mental Clarity
In Traditional Chinese Medicine, the heart not only regulates blood circulation but also influences mental clarity, memory, and emotional wellbeing. Discover how blood deficiency and heart disharmony can lead to symptoms like brain fog, insomnia, and anxiety. Learn about foods and lifestyle habits to calm the mind and nourish the heart.
Anaemia & Blood Deficiency
In Traditional Chinese Medicine, anaemia is viewed as blood deficiency, often linked to weak spleen or kidney function. Explore the signs of blood deficiency, such as fatigue, pale skin, and hair issues, and learn how to nourish the body with blood-building foods like nettles, beets, and bone broth. Discover how diet and lifestyle can help restore energy and vitality.
Morning Sickness: Treatment & Prevention
Learn how to manage morning sickness (or all-day nausea) during pregnancy with these expert tips. Discover how balancing blood sugar with regular meals, staying hydrated, and incorporating protein, fibre, and complex carbs can help reduce nausea. Explore the benefits of ginger, vitamin B6, and acupuncture, including acupressure techniques, for relief. Most importantly, find hope in knowing that symptoms usually ease after the first trimester.
Bone Broth - TCM’s Magic Elixir
Discover the benefits of bone broth in Traditional Chinese Medicine and naturopathic nutrition. From boosting energy and supporting digestion to nourishing hormones and skin health, this ‘blood builder’ is ideal for IBS, IBD, and pre-period care. Learn how to make the ultimate collagen-rich broth and explore vegan alternatives for blood health. Perfect for holistic wellness seekers.
Living in time with the Chinese Clock
Discover the Chinese medicine clock, a guide to aligning daily activities with your body's natural rhythms. Learn how organ energy cycles impact digestion, sleep, emotions, and productivity. Perfect for improving energy, hormone health, and overall well-being. Find out the best times for meals, work, relaxation, and sleep.
BO: Body Odour, what’s the story?
Discover how body odour can reflect imbalances in your organs according to Traditional Chinese Medicine. Learn about damp heat, dietary contributors like dairy, and how symptoms like night sweats or bad breath may relate. Explore holistic tips to improve BO through diet, lifestyle, and acupuncture. Perfect for those seeking natural solutions to wellness challenges.
15 Tips to prepare your body for Pregnancy
Ready to start your pregnancy journey? Discover 15 expert-backed tips to prepare your body for conception. From balanced meals and better sleep to reducing stress and boosting vitamin levels, these tips support fertility for both women and men. Build a healthy foundation for a successful pregnancy.