News
Fighting Fatigue
I don’t like using negative language when discussing wellbeing – but I really like using literation and rhymes to catch your attention!! So should it be “Fairing well with Fatigue”, Freedom From Fatigue”, “Intrigue about Fatigue”?
But actually, when I’m fatigued, I feel like I need some Fight in me in order to overcome it. The fight is less about hostility and more about drive and self-motivation. Understanding your own relationship to your fatigue can make a big difference to how you can overcome it. Do you need fire in your belly, a helping hand, some relief: probably all of the above in some way.
Fatigue is a common complaint that people come into The Apothecary Shop with, and it’s for a variety of reasons: a fast-paced lifestyle, long-term stress, an overwhelming schedule, lack of support, lack of motivation, feeling under-nourished, lack of sleep, mental fatigue, physical fatigue… Everyone is different.
Chronic Fatigue is long-term fatigue that is so common it is it’s own medical condition, which can result from various health issues, including nutritional deficiencies, hormonal imbalances, or underlying medical conditions that can be tricky to identify and demoralising to live with and try to understand. As always – I would promote getting advice where you can from Medical Practitioners and Health Specialists. Here’s a few tips to remind you of some things that might help to put your Bounce Back in your Boots:
Balanced Nutrition: Eat well. Eat real food and avoid processed foods and all the things you know you shouldn’t eat. Where required, taking some quality nutritional supplements can make a huge difference if you are deficient or if your body isn’t absorbing what it needs, such as B vitamins, CoQ10, gentle iron, or even probiotics to balance your gut health. At this time of year vitamin D supplementation can make all the difference.
Stay Hydrated: It really is the simple things. Dehydration can significantly contribute to feelings of fatigue. So why not just cross that one off the list of things that you can do to help yourself? If you don’t like water, try simple herbals teas.
Sleep: If you don’t recharge a battery, then it will eventually go flat. Having good quality rest, such as taking a relaxing bath or doing gentle and restful yoga poses or having a good solid power nap, is far more beneficial than doing low energy activities that distract your brain such as scrolling on social media. And even more important that good rest is good sleep. Sleeping is vital for you to recharge every part of you. If you struggle to sleep, then target this as the most important factor. I have written a few articles about sleep: you can find previous articles on The Apothecary Shop website or in the back-catalogue of Ledbury Focus magazines. In brief: have a sleep routine, cut out blue lights, try supplements such as Magnesium, Ashwagandha, Lemon Balm, L-theanine, or Reishi.
Manage your stress levels: easier said than done. But go for the low-hanging fruit: what tiny change can you make that would brighten or ease your day? Smile at someone, watch something that makes you laugh, take a few minutes break to do something that bring you joy or peace. Find awe.
Move: While it may seem counterintuitive, regular physical exercise can boost energy levels significantly. Activities like walking, yoga, or dancing increase circulation and reduce stress, contributing to overall vitality. Movement can give you the spark of motivation that you need to spiral toward more energy. Sometimes we need to “fake it to make” and so just taking small steps toward physical activity can help set you in the right direction. Rome wasn’t built in a day, and you may not want to run a marathon tomorrow, but you might be able to move a little more right now.
If you’d like to come in to chat about what might help you then please do. We have a variety of leaflets and books that you might find helpful, and we have a variety of Natural Health Practitioners who work from The Apothecary Shop.
Jeni Howland owns the Apothecary Shop on The Homend, and practices Systematic Kinesiology, Reiki and Aroma Touch (a gentle massage technique) there. Jeni also teaches Kinesiology Foundation courses
Contact The Apothecary Shop: enquiries@theapothecaryshop.co.uk
Contact Jeni directly: Jeni@jenihowland.com
Supporting Menstrual Cycles Naturally: An Introduction to Seed Cycling
Supporting Menstrual Cycles Naturally:
An Introduction to Seed Cycling
Period pains, and other menstrual cycle related issues are something that almost half of the population have experienced or will experience at some point. As a natural health practitioner I advocate for simple natural solutions that help us live happier and healthier lives. Whether you’re experiencing irregular periods, PMS, or just wanting to feel more balanced through your cycle, nature offers a number of, time-tested approaches to support a healthy balance. One practice that’s currently growing in popularity is Seed Cycling: a simple, food-based method which can help regulate and support hormonal rhythms, which although wont suit everyone, may suit you.
This subject is one that too often gets brushed under the carpet, and so I’d like to highlight from the outset: if you’re struggling with intense symptoms around your menstrual cycle, then it is really important to seek medical advice.
Phases of the menstrual cycle
To put Seed Cycling into practice, you will need to understand the two main phases of your menstrual cycle: The first phase is the Follicular Phase, which starts on the first day of menstruation and ends when ovulation occurs, which would generally be around day 14 of a 28-day cycle. The second phase is the Luteal Phase, which generally is 14 days but may vary in length and is commonly between 11 and 17 days. There are a few ways you can tell when you are ovulating, and I shall mention just one here, which is to measure your body temperature first thing every morning. When you are ovulating, you will notice a slight raise in body temperature for a couple of days.
What is Seed Cycling?
Seed cycling is a gentle, natural approach that involves eating specific seeds during the two main phases of your menstrual cycle to help balance oestrogen and progesterone levels.
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Days 1–14 (the follicular phase): Start with 1 tablespoon each of ground flaxseeds and pumpkin seeds daily. These seeds are rich in lignans and zinc, which can support oestrogen production and metabolism.
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Days 15–28 (the luteal phase): Switch to 1 tablespoon each of ground sunflower seeds and sesame seeds daily. These contain selenium and vitamin E, which are thought to help support progesterone levels and reduce inflammation.
These seeds are best freshly ground and sprinkled into food, as part of a meal, such as porridge, smoothies, yoghurt or even baked into healthy treats.
Other Natural Ways to Support Your Cycle
Seed cycling can be a lovely foundation, but there are plenty of other natural approaches that can complement it:
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Stay Hydrated – so simple, but being dehydrated will intensify almost all menstrual cycle related symptoms.
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Herbal Allies – Plants such as agnus castus (vitex or chasteberry), red clover, dong quai, and lady’s mantle have traditionally been used to support hormonal balance. Cramp bark and Meadowsweet are great for tackling cramps. All of these are available at The Apothecary Shop as either dried herbs or tinctures.
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Magnesium & B Vitamins – These are essential for mood regulation, reducing cramps and energy support. Leafy greens, nuts, whole grains and pulses are great sources.
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Castor Oil Packs – A soothing ritual for painful or heavy periods, castor oil packs placed over the lower abdomen (but not during menstruation) may help promote circulation and detoxification.
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Cycle Tracking – Get to know your body! Use a journal or app to track physical and emotional shifts through your cycle. Understanding your natural rhythms is empowering and can help guide lifestyle choices.
Connecting with your cycle is a beautiful act of self-care. Seed cycling is a simple, affordable and earth-friendly way to support your body month to month, and can easily become part of your daily routine. As with many natural approaches, it’s not about quick fixes, but about nurturing yourself over time.
Prebiotics, Probiotics, and Fermented Foods: Naturally Nurturing Your Gut
Maintaining a healthy gut isn’t just about digestion - it’s central to your entire wellbeing. A harmonious gut microbiome supports immunity, mood, energy levels, and even skin health. Your microbiome is made up of resident and transient microbes including bacteria, fungi, and viruses. They help in many ways, including to break down the food in your gut, making certain nutrients available to be absorbed. This is a huge topic (I have a few brilliant books and leaflets available in the new Natural Health Library at The Apothecary Shop with more information on this subject). Here’s a bit of information about how we can cultivate a healthier, more balanced gut with the appropriate help of probiotics, prebiotics, and fermented foods.
Some Thoughts About Quitting Sugar
We regularly help people to improve their well-being by making dietary changes. One significant change that guarantees substantial health benefits is reducing or eliminating added sugar. Here’s some tips that might help you to make some small but significant changes.
Winter Wellbeing
Winter is a time for restoration, reflection, and nourishment. By prioritising self-care, focusing on balanced nutrition, and engaging in activities that promote both physical and mental health, you can thrive during this season. Take the time to listen to your body, embrace the beauty of winter, and use the season as an opportunity to rejuvenate and reset.
We have many tips, tools, and treats for self-care at The Apothecary Shop. Take a look at the links in the article or enjoy browsing around our online store or pop in to our shop in Ledbury. We look forward to seeing you.
