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.
Sign up for our newsletter below to receive exclusive content directly to your inbox, and follow us on Instagram @vale.of.health for daily inspiration.
With love,
Cassie & Ghila
Search our Wellness Journal:
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.
5 ways to decrease Anxiety
Struggling with anxiety? Learn 5 proven strategies to naturally manage anxiety, from balancing blood sugar with healthy fats and proteins, to increasing magnesium intake for relaxation. Discover the benefits of walking in nature, acupuncture, and adaptogenic herbs like ashwagandha and chamomile to reduce stress and promote calm. Improve your emotional wellness and manage anxiety
7 Reasons to get your Sperm Tested
Wondering if your fertility could be impacting your ability to conceive? Discover 7 crucial reasons to get your sperm tested, including a history of urological issues, infections, or testosterone use. Learn why a standard semen analysis may not be enough & how sperm DNA fragmentation & ROS tests can provide deeper insights. Explore lifestyle changes, diet, & acupuncture to improve sperm health.
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.
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.
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!
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!
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!
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.
Using Basal Body Temperature, BBT to track Ovulation
Learn how to track your ovulation cycle using Basal Body Temperature (BBT) to better understand your fertility. Get tips on proper tracking, interpreting temperature changes, and identifying your most fertile days for conception.
Things you didn’t know about ovulation
Discover surprising facts about ovulation and fertility. Learn why your chances of conception peak just before ovulation and decrease on the day itself. Understand the best times to try for conception based on ovulation timing.
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.
When to have Sex if you are Trying to Conceive
Trying to conceive? Period tracker apps are inaccurate for predicting ovulation in 79% of cases. For the best chance, have intercourse every other or third day to catch ovulation and increase fertility success. Learn the most effective method for timing your attempts.