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:
Melatonin for Fertility
Discover the importance of melatonin for fertility, particularly its role in protecting eggs and supporting IVF success. Learn how melatonin decreases with age and how optimizing your sleep and supplementing with tart cherry can naturally boost melatonin levels, potentially improving egg quality and reducing miscarriage risks.
How to increase your chances of IVF success by 32%
Increase your chances of IVF success by 32% with acupuncture, according to a recent meta-analysis. Learn how acupuncture can improve clinical pregnancy rates, live birth rates, and alleviate IVF-related stress, anxiety, and side effects. Find out how acupuncture can support you on your fertility journey, whether you're just starting IVF or already undergoing treatment.
How to optimise your sleep
Improve your sleep by starting your day with natural light, especially before checking your phone. Discover how the relationship between cortisol and melatonin can regulate your sleep-wake cycle and enhance your energy levels throughout the day. Learn simple, effective tips for better sleep hygiene that can benefit your emotional wellness, hormone health, fertility, and overall well-being.
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.
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.
Facts about using Ovulation Strips / Test Kits, OTKs
Ovulation strips (OTKs) detect LH surges but don’t confirm ovulation and may be unreliable for conditions like PCOS. Discover a stress-free approach to trying to conceive by timing intercourse without relying solely on OTKs. Learn how to optimise your fertility journey 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.
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.
AMH and Ovarian Reserve - What it really means!
Learn what AMH (Anti-Müllerian Hormone) levels reveal about your ovarian reserve and fertility. While AMH testing gives insight into the number of eggs remaining, it doesn’t dictate your chances of conceiving. Understand how age, lifestyle, and the timing of testing influence AMH results for a clearer picture of your fertility.
How to do Ovulation Tracking
Learn how to accurately track ovulation and your fertile window for conception. Explore methods like BBT charting, cervical mucus monitoring, ovulation test strips, and more. This guide offers essential tips and insights for women trying to conceive, including advice for tracking your cycle effectively and understanding your body’s natural fertility signs.
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.
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!
Miso + Wakame for Sex Hormone Excretion
Learn how miso and wakame support hormone detoxification by promoting sex hormone excretion. Discover the role of these foods in reducing oestrogen dominance symptoms like jawline acne, improving liver function, and aiding with constipation. Perfect for women’s health, PCOS, fertility, endometriosis, and hormonal acne management. Find out more about incorporating these natural hormone health boosters into your diet.
The Power of Herbs and Spices
Herbs and spices do more than enhance taste—they offer powerful health benefits. From anti-inflammatory turmeric to immune-boosting rosemary, each spice serves a purpose. Learn how to pair spices with meals for digestion, colds, or heavy foods. Explore tips to store and use these natural healers for optimal flavour and well-being. Unlock the power of herbs in your daily meals!
Seaweed: A Superfood
Explore the powerful benefits of seaweed as a superfood, packed with essential minerals, vitamins, and antioxidants. Learn how seaweed supports weight management, thyroid health, detoxification, and can relieve digestive issues, hormonal imbalances, and even cancer-related concerns.