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:
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.
4 PCOS Superfoods
Discover 4 PCOS superfoods—quinoa, flax seeds, cinnamon, and spearmint tea—that regulate hormones, improve insulin resistance, reduce inflammation, and restore gut health. Perfect additions to your PCOS-friendly diet for better health and fertility.
Cholesterol: Explained
Learn how cholesterol impacts your health and discover natural ways to maintain healthy levels. Explore the role of omega-3s, fibre-rich foods, and vitamins C & E in reducing cholesterol and triglycerides. Support heart health with simple diet and lifestyle changes—no statins needed.
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!
Chestnuts: Perfect for Wintery Days
Chestnuts are not only a delicious winter treat but also packed with antioxidants, vitamins, and minerals. Boost your immune health, heart health, and more with this low-calorie powerhouse. Learn about their benefits and how they support digestion, skin health, and more.
Aloe Vera & it’s Many Uses
Aloe vera is more than a skin soother. Discover its uses for digestive health, including treating ulcers and colitis, supporting asthma relief, managing blood sugar, and even preventing cancer. Learn how to use aloe safely for various health benefits.
No 1 Fertility Tip: Drink more water
Dehydration can affect egg and sperm health, cervical mucus, and the endometrium, making fertility harder. My top tip for trying to conceive: drink more water! Learn how hydration can support your fertility and improve your chances.
Aphrodisiacs and Zinc
Discover why foods like oysters and beetroot are aphrodisiacs, thanks to zinc and nitric oxide. Zinc plays a key role in sex hormone production, fertility, and erectile function. Learn about zinc’s importance in reproductive health and how it supports your immune, digestive, and overall well-being.
Treating Chronic Constipation
Struggling with chronic constipation? Discover essential tips for relief, including dietary changes, lifestyle adjustments, and natural therapies. Learn what to avoid (like dairy, red meat, and refined carbs) and what to include (like flax seeds, digestive teas, and probiotics). Plus, explore how mindful eating, hydration, and regular exercise can help regulate your digestion.
Protein, is it really that important?
Discover why protein is a crucial building block for your body, from muscle repair to hormone production. Learn how much protein you need based on your weight, lifestyle, and health goals. Explore plant-based protein options, meal ideas, and snack suggestions to keep you full, regulate blood sugar, and support overall well-being.
Immune Health According to TCM
A strong immune system is vital for good health. In Chinese medicine, protective Qi (Wei Qi) relies on nutrient absorption and oxygen. Essential elements for immune health include a mainly plant-based diet, regular exercise, 6-8 hours of sleep, and a balanced weight. Focus on protein, limit sugar, increase antioxidant-rich vegetables, and consider vitamins A, C, E, D, B6, B12, and essential minerals like zinc and selenium. Enjoy nature and reduce stress for optimal well-being!
Migraines that come with your Period
Learn how migraines associated with your period can be triggered by hormonal changes and magnesium deficiency. Discover foods rich in magnesium, like spinach and dark chocolate, and explore natural remedies to help reduce the frequency and intensity of period-related migraines. Understand the connection between oestrogen withdrawal, iron loss, and menstrual migraines.
Lysine - A Magic Cold Sore Solution
Discover how Lysine, an essential amino acid, can help prevent and shorten the duration of cold sores caused by the Herpes Simplex Virus. Learn about its role in reducing anxiety, supporting bone health, and boosting collagen production for wound healing. Find out when and how to use Lysine for optimal health benefits.
The Benefits of Broccoli
Explore the numerous health benefits of broccoli, from supporting hormone balance in PCOS to reducing cancer risks and hormonal acne, and promoting eye and digestive health. Learn why broccoli is a powerhouse for both men and women’s wellness and the best ways to prepare it for maximum nutrition.
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.
Generally feeling exhausted and don’t know why? Magnesium to the Rescue
Chronic fatigue, stress, or poor sleep? You could be magnesium deficient. Essential for energy production, hormone balance, and relaxation, magnesium is nature's calming mineral. Learn how it supports PCOS, sleep quality, menstrual cramps, and more. Explore dietary sources, supplements, and soothing Epsom salt baths to restore balance. Boost your energy and wellness naturally!
Almonds: Benefits & Soaking
Discover the incredible health benefits of almonds, from heart and blood sugar health to easing acid reflux and aiding weight management. Learn why soaking almonds overnight enhances digestion and maximises nutrient absorption. Explore their role in Ayurveda and Chinese Medicine for holistic well-being. Start soaking your almonds today for a simple boost to your diet and health!